Little Changes Big Results®

Do Your Kids Get 60 Minutes of Exercise a Day? CDC says they should!

2012-01-15T10:47:00.000-08:00

Are you aware that the Center for Disease Control’s research recently found that students need approximately 60 minutes of exercise daily to remain healthy?

Yet, severe cuts to physical education programs in schools across America are the norm rather than the exception. Fearing that exercise is a time-waster, schools have cut out what might be one of the best “brain” boosters our kids need!

These and other findings – on a gamut of issues related to children – should cause Americans to review, if not revise their personal policies and practices on health and wellness. More importantly, parents should never depend on their schools or government to care more about the physical, emotional, social, and mental health of our children more than we do!

Let’s break it down…

First ask, “What does ‘healthy’ mean to my family?” Is it dependent upon prosperity? Does it mean disease-free? Is it an “ideal” that remains elusive unless you enhance your life with injections or surgery or drugs or cleanses?

Health can be defined as how well a person functions: (1) physically (moving and breathing, coordination, energy and strength), (2) emotionally (soundness of mind and able to cope with change) (3) mentally growing in age-appropriate skills, as well as (4) relationally connected to their family, friends, and faith.

Today, I urge you to begin with the most obvious area of health and take a short physical fitness assessment of your entire family.

1. Is there any history of heart disease, smoking, addiction, or diabetes?

2. Do we eat a healthy, balanced diet of fresh fruits and vegetables, grains and protein or are we more prone to eat “fast foods” that are full of fats and sugars and carbohydrates?

3. Are we an active family—do we encourage playing outside, are we engaged in group and/or age-appropriate sports, do we enjoy hiking or walking or biking?

No matter your answers, everyone can improve the health and wellness of his or her family. You can begin today by making one little change that will have a big result:

Be the person in your neighborhood with a physical fitness plan!

How? Be the adult who gathers the neighborhood kids for weekly fun activities or outdoor recreation. (Remember growing up to endless nights of neighborhood games such as “kick the can”, pick up soccer games, and family softball tournaments?) Why not organize something that you enjoyed playing as a kid? Or if you’re stuck inside, clear the basement or living room of all furniture and have a short PE class with blaring music—stretching, jumping jacks, jogging in place, knee lifts and lunges!

There will be more benefits than just burning calories! You’ll know what’s going on with your kids. You’ll hear the “chit-chat” regarding school. You’ll become aware of new friendships, and you’ll be one of the first one to hear if there is trouble brewing. You’ll not only be increasing their energy but you'll be improving their attention span for learning. And if you really want to get make this a healthy endeavor, get a few other parents involved and provide healthy snacks such as nuts, fruit, and ice-cold water after the activity.

Come on—don’t wait for someone else to do this! Get active. Be the change agent!

Be encouraged,

Becky

French Fries are Addicting and why "None is Better than One!"

2012-01-08T11:29:00.000-08:00

You’re not crazy! French fries have been scientifically proven to be addicting!

In a recent study, researcher, Daniel Piomelli, Director of the UCI School of Medicine’s Center for Drug Discovery & Development, has identified the marijuana-like culprit that makes your brain (tongue and tummy) want more than one French fry: endocannabinoids!

Here is how it works:

"The process starts on the tongue, where fats in food generate a signal that travels first to the brain and then through a nerve bundle called the vagus to the intestines.

There, the signal stimulates the production of endocannabinoids, which initiates a surge in cell signaling that prompts the wanton intake of fatty foods, Piomelli said, probably by initiating the release of digestive chemicals linked to hunger and satiety that compel us to eat more."

So you’re not crazy—french fries are addicting! Now what? How can you overcome addiction?

Unfortunately, there is no simple secret to overcoming addiction. But most recovered addicts admit, moderation just isn’t an option. Cold turkey—or complete avoidance of a substance—is the only sure way to change the way ones brain thinks about or reacts to a once-loved chemical (food, drugs, alcohol, etc.).

As I approach my 34th year of sobriety (1/28), I know this subject intimately. To quit drinking, I had to quit drinking. I couldn’t toast champagne on special occasions, nor could I could have a “night cap” every once and a while. There is no “I’ll just have one” in the vocabulary (or brain) of an addict.

Actually, for the addict, none is better than one. Though it sounds like a big change, it's actually a little change to go from "some" to "none." And you just make that decision "one day at a time" in order to get the big result of a healthy body, mind and soul!

Go for it!

Becky

A New Year's Challenge to Change!

2012-01-01T09:37:00.000-08:00

Over the past few months, I have experienced a series of significant changes:

(1) My son and his wife moved into our home for a short stay and then left for Uganda, Africa for an 11 month trip. Their willingness to give up all they have to go where people need mentors and caregivers is beyond-inspiring to me!

(2) I started a Masters of Social Work program at USC--intensive reading, lots of writing, and not enough hours in my day! I'm enthralled by what I'm learning. I'm encouraged, knowing I'm in the right place at the right time in my life.

(3) We put our house up for sale--it is the end of one chapter that will lead to a new--somewhat unknown--chapter in our lives. I have entered one of those seasons where I don't know where I'm going! Those seasons can either elicit either a spirit of adventure or anxiety! I'm choosing adventure:)!

Today is January 1st, 2012. It is the first day of a new year. It isn't a magical day UNLESS you choose to treat it as a special day of renewed hope, expectation, and change.

Is it possible--to change in an instant or on one day, or just wake up a new person?

I'm convinced of this possibility because I experienced a radical, life-altering change of heart and mind--one afternoon in August of 1976. I was suicidal, addicted to alcohol and drugs, and possibly pregnant at the age of 21. Randomly, a stranger offered to pray for me. This began the immediate process of change. The stranger told me that God loved me and forgave me. I wasn't religious, but I knew I needed a miracle because I had tried to quit drinking and I just couldn't change by myself. At the time, I didn't realize how transforming the power of forgiveness would be. But that is what changed me THAT DAY, THAT MOMENT. First I believed--and then acted like I believed--two simple things the stranger told me:

* God loved me. Everyone knew I was helpless. My friends, family and co-workers had seen my collapse. I was a mess, unable to help myself. Yet for some reason, I believed that God loved me anyway. That first thought was powerful enough to give me the courage to love myself enough NOT to take my life. It gave me hope to live.

* God forgave me. I had done so many awful things to myself and others, I knew didn't deserve forgiveness. But the stranger made it clear that I would never deserve or earn forgiveness. It was a gift from God. So I accepted the gift.

I walked out of the room THAT DAY and I physically looked different (my facial expressions had changed from depressed and anxious and guilty to peaceful). And I acted different (I was hope-filled, joy-filled, no longer suicidal, and I didn't want or need a drink). I even unashamedly told others that I was loved and forgiven by God and though they weren't religious, they couldn't deny that "wasted, suicidal Becky" was unexplainably different. She was a changed woman in one afternoon. And "the change" lasted for the next 35 years.

Most importantly, I knew that there were others just like me--depressed, anxious, addicted. They needed to hear this life-changing message of love and forgiveness. I hadn't been to a doctor or a hospital. I wasn't given pills. If love and forgiveness had changed me, I wanted others to know they too could be loved and forgiven, no matter what they'd done. So I set out on a meaningful path--over 35 years ago--to tell as many people as I could that their lives were meant for something: they were supposed give love and extend forgiveness whenever they had the chance!

Nazi concentration camp survivor and renowned psychiatrist Victor Frankl, author of Man's Meaning of Significance, wrote, "...every human being has the freedom to change at any instant. . . one of the main features of human existence is the capacity to rise above (such) conditions, to grow beyond them. Man is capable of changing the world for the better, and of changing himself for the better if necessary."

May this day be the beginning of a new life for you and those you love! May you accept God's love, acknowledge His forgiveness toward you and then go out into your world, loving and forgiving others. This little change--of attitude--will have a significant, meaningful and big result in your life and upon those who know you! I promise.

Be encouraged and Happy New Year!

Becky

Holiday Hiatus!

2011-11-27T13:14:00.000-08:00

From Thanksgiving to Christmas, my Little Changes blog is taking a break!

Why the break?

1. My son and his wife are moving into our house TODAY before leaving for Uganda in late December! They are going for 10 months to work with children in a sports ministry and with refugees and their children. I admire them so much and I want to make this month with them as meaningful as possible. (If you want more information on their Uganda work, visit JakeandKhara.com and click on the "Letter" tab.)

2. I am beginning my Masters of Social Work classes at USC this week and I just got my syllabi! Apparently the first four weeks is the toughest and I'll be writing papers and reading text books like I haven't done in quite a while! I like good grades so I am going to have to really focus on school work.

So in order to be a good coach to myself, a good student, and a good parent to my kids, I am going to "eliminate and concentrate" by focusing on those things over the next 4 weeks that require my utmost attention. I encourage you to do the same!

Stay tuned! I'll be back before the New Year with a year-end post with a few little changes to give you the big results of a healthy body, improved relationships, and a productive life!

Be encouraged,

Becky

For more information or to register for any level in my 2012 Coaching Series (monthly, bi-monthly or weekly), click here.

3 Simple E's To STRESS RELIEF!

2011-11-20T07:46:00.000-08:00

Dr. Rajita Sinha, Dirrector of the Yale Stress Center, in a recent interview with CNN Contributor Amada Enayati said,

“Drugs like alcohol, nicotine and cocaine, and also high-fat, high-calorie comfort foods, are powerful modifiers of the stress system. They will change our stress pathways and affect the way our body is able to control our stress response. And so, after a period of bingeing, your body’s stress system eventually just wears out.

Your adrenal gland, which is responsible for releasing the stress hormone, becomes weak or sputters out. Then it doesn’t signal properly to help us cope. That, in turn, starts to affect us adversely - not just our biology, but also our emotional response.”

In this most informative interview, Dr. Sinha gave three little changes that every person (and family) can make in their daily lives to get the big results of reduced stress--a healthier body, more peaceful state of mind, and better interpersonal relationships. She said, “We need to put greater emphasis on protective factors like sitting down with the family or exercising or putting away all the electronic devices.”

How can you implement these 3 simple stress-reducing “little changes” into your life this week?

Eat together. Plan meal times with your family one day in advance. Because most families no longer have the same weekday schedule due to increasing work commitments, ever-changing after school activities, or heavy business travel/traffic, it is unrealistic to plan to eat breakfast or dinner at the same time each day. Having a plan for a regular "all family" meal should be made one day in advance. This gives everyone enough "lead time" to determine the cooking/grocery shopping/drive-time details in order for each family member make the "all family mealtime" happen smoothly. Whether you eat "out" or at home, strive to provide your family with healthy foods and choices. Most restaurants cater to families wanting healthy choices--you might have to ask for healthy options then model healthy eating!!

Exercise regularly. Regular exercise has SO many benefits--calorie burning, stress relief, cardiovascular improvement, weight reduction--yet most Americans struggle to do it! If you would identify yourself as an irregular exerciser, here are a few tricks to making exercise a more consistent activity in your life:

Have a regular exercise partner who will meet you at the gym or an agreed upon location (home, park, etc.). You will be more likely to workout if you have an accountability partner.
Have fun. Add variety to your exercise. Consider doing different routines or classes at the gym. Try something new or crazy-for-you to do: dancing, boxing, or jump roping. Variety and fun keeps you coming back!
Put a "workout backpack" in the trunk of your car packed with a bottle of water, pedometer, a pair walking shoes, towel, and bag of almonds. You’ll be ready to walk anytime you have extra time!

Electronically relax. As the Dr. Rajita Sinha suggests, putting away your electronic devices as an immediate way to reduce stress in your life. But be aware that putting away your electronic devices might result in withdrawal symptoms (physical anxiety). So take small steps toward this stress-reducing activity. First, give advance notice to the people who might expect you to be in contact with them. Tell them that you are going to take an “electronic vacation” for an evening or a weekend. If there is a reason someone might need to reach you in an emergency, give them a specific direction for reaching you (outside of the normal cell phone/text/email directions). Second (and I actually did this for 5 days), turn off and lock up your phone and/or computer and store them in a safe place that is “out of sight, out of mind.” Don’t "fire them back up" until a determined time. Note: It might take a few hours (or even days) to decompress from your devices or overcome the temptation to retrieve your messages (every 3 minutes), but give it your best effort. I promise, once you experience the peace and quiet (from lack of interruption), you’ll enjoy the quiet time--and probably increase your quality time with your love ones!

Apply each these “little changes” to your life this week and let me know if you were successful. If you would like additional ideas, I've recorded a short audio clip on how to reduce stress with a few breathing exercises, click here.

Be encouraged,

Becky

info@beckytirabassionline.com

BeckyTirabassiOnline.com

25 Healthy Foods--Can you name them? How many do you eat?

2011-11-13T07:08:00.000-08:00

So many Americans seem oblivious to the contents of what they eat or drink. (I know I've been there!)

Maybe it is as simple as this: We can’t see our cells (nor do we read labels), so many of us unknowingly pump our bodies full of difficult-to-digest chemicals, dangerous-to-our-brains substances, or we’ll intake food portions that are disruptive if not destructive-to-our-body-systems (circular, digestive, etc.).

We maintain this casual “out of sight, out of mind” approach to eating and drinking until something happens to one of us or our family members.

But we just can't be casual anymore. Americans are facing epidemic health concerns related to food and drink. Diabetes. Poor circulation. Obesity. Addiction. Circulatory diseases. Illness that leads to repeated loss of work or missed school.

How can we change America’s growing health problems one person, one family at a time?

Maybe it is as simple as this: Begin today to make a few little, but significant, changes in your family's caloric intake in order to-to get the big results of improved heart-health, lowered cholesterol, and increased energy.

Need help? Prevention Magazine recently compiled a list of 25 healthy foods and why they are good for you. (Taking time to understand how your body works and what foods/fuel will make it work better is a huge step toward making better food choices.)

Here is this week’s “Little Change” Challenge: Take a few minutes right now and jot down how many “healthy” foods you think are on Preventions “Top 25 Ridiculously Healthy Foods” list. Then check off how many of those that you eat regularly. Next, click here to compare your list with Prevention’s list. Finally, make a grocery list and add at least 5 of these delicious, superfoods to this week's menu.

And just for extra measure, share this information with someone you love who needs it!

Be encouraged,

Becky

3 Little Changes for Reducing Daylight Savings Moodiness

2011-11-06T13:24:00.000-08:00

Now that much of the nation has turned the clock back one hour, it is important to be aware that your body and its clock might experience an increase in moodiness. This, in turn, can lead to eating more food (that leads to weight gain), withdrawing from social activities and losing sleep.

Michael Terman, the director of the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center, believes that less light can be “depressogenic.”

Rather than give-in to "Daylight Savings Time Downers," consider implementing three little changes into your regular routine that will have big results:

Be Social. Getting out and being with others will immediately “lift” your spirit. But you can’t wait for people to invite you out. Plan ahead -- two or three activities per week -- where you will be with other people: non-profit volunteering, indoor activities such as a weekly bowling league, or “closed” small group meetings with familiar faces.

Exercise Often. Exercise releases endorphins--which make you feel better during and after the activity. "My clinical impression is that regular aerobic workouts can markedly lift depressed mood in about 33% of patients," says Terman. "But if they don't keep it up, they quickly crash." Ideally, if you find an exercise partner who will meet you at the gym or at your house to workout together, you will be less likely to cancel your exercise and more likely to stay committed to the routine of working out (and enjoying its benefits), even when you don’t feel like it.

Breathe Deeply. Besides the immediate distraction that concentrated deep breathing provides, there is also a physiological effect upon your vagus nerve:

“The vagus nerve is a very complex and widespread nerve that not only lowers heart rate and can lead to more relaxation, but also has branches that go to the face and [voicebox]," says Tiffany Field, director of the Touch Research Institute at Miami University. “Under stress, the heart beats faster and blood pressure rises. The vagus nerve sends the opposite message.”

Begin today to make these 3 little changes so you can make it through the next few months with less moodiness!

Be encouraged,

Becky

Maintaining Weight Loss considered MORE DIFFICULT than Losing Weight!

2011-10-30T15:06:00.000-07:00

If you needed proof, you just might have received it!

"Maintaining weight loss may be more difficult than losing weight," says lead researcher Joseph Proietto, Ph.D., a professor of medicine at the University of Melbourne's Heidelberg Repatriation Hospital, in Victoria, Australia. "This may be due to biological changes rather than [a] voluntary return to old habits."

A recent October 2011 CNN Health article reports: “By some estimates, as many as 80% of overweight people who manage to slim down noticeably after a diet gain some or all of the weight back within one year.” Citing the New England Journal of Medicine’s findings, the study shows that “the hunger-related hormones disrupted by dieting and weight loss can remain at altered levels for at least a year, fueling a heartier-than-normal appetite and thwarting the best intentions of dieters.”

Is there an immediate or practical way to combat this bad news?

Proietto says, “...personality and psychological factors may play a role in an individuals' ability to manage chronic hunger.”

In my LCBR® Life Coaching practice and coaching manual, Keep The Change, I require each reader (and my coachees) to take a detailed personality profile before beginning my program. Because every personality type responds to eating and exercise differently, one of the key ways I encourage men and women to get fit quick is to take time to understand his or her personality. Here are a few examples:

Sanguine personality types love to have fun. For them, food is social and so is exercise. Making sure your exercise routine includes friends and music is a must!

Choleric personality types love to be in charge! They need to have lots of control both at the gym and over their food choices to be successful. They love to lead others and usually become instructors!

Melancholy personality types love predictability and detail. Give them a very specific eating plan and they feel safe. Encourage them to exercise alone and keep detailed records, and they will be more successful than joining in group exercises where everyone is chatting or tardy.

Phlegmatic personality types are easy-going. They will follow most any program as long as there is LOTS of encouragement, companionship, and follow-up!

One “little change” you can make today in order to get the “big result” of sustained weight loss is to understand your personality better. Once you know your weaknesses and strengths, you’ll become a much better manager of your weight loss through healthy eating choices and consistent, regular exercise based on your personality! For more information on my 60-Day Starting Over Series, click here.

Be encouraged,

Becky

info@beckytirabassionline.com

800.444.6189

For extra encouragement, visit the following Health.com links that give you:

25 Diet Busting Ideas or 25 Ways to Cut 500 Calories a Day.

Obesity Trending - More than 35% of Americans are Overweight!

2011-10-23T12:48:00.000-07:00

Obesity is trending. Americans--35.8% of us--are overweight!

In a recent Gallup/Healthways poll, "researchers randomly telephoned more than 90,000 Americans between July 1st - Sept. 30, 2011. The pollsters asked about their height and weight to determine body mass index (BMI), as well as age, gender, ethnicity, education, and income. BMI values of 30 or higher are classified as "obese," 25.0 to 29.9 are "overweight," 18.5 to 24.9 are "normal weight," and 18.4 or less are "underweight."

The states with the highest rate of obesity include Texas, Oklahoma, Missouri, Kentucky, Arkansas, Louisiana, Alabama, Missouri, Tennessee, West Virginia, South Carolina, Mississippi, and Michigan. In a supplemental study titled Healthy Americans Report, it was revealed that, “The obesity epidemic continues to be most dramatic in the South, which includes nine of the 10 states with the highest adult obesity rates. States in the Northeast and West tend to have lower rates. Mississippi maintained the highest adult obesity rate for the seventh year in a row, and Colorado has the lowest obesity rate and is the only state with a rate under 20 percent."

Is obesity trending in your life? If so, it's time to make a change!

As a recovered addict, I can honestly say that I have never forgotten how desperate and lonely I felt when my life (and addiction) was so completely out-of-control. I even became suicidal. I just didn’t know where to turn. But when I finally admitted to others (and myself) that I needed help, my life immediately began to change for good! I know have over 33 years of sobriety!

Because I deeply understood the overwhelming pain and shame that occurs when one or more areas of your life is out-of-control, I became a certified life coach and fitness instructor to help others who struggle with addiction to food or alcohol. Since 2004, I have come alongside over 600 people who have also realized that they need to improve their health, not only for themselves, but for the sake of their family members who depend on them.

Most importantly, I know the boost that happens when you get a second chance to start over and actually experience immediate change. That is why I developed the "Little Changes Big Results® 60-Day Starting Over" Program. As a "change coach," I begin by educating men and women on healthy eating (at home, at work, on the road, or at the office) and teaching them the importance of planning ahead. Next, I provide my coachees with a daily, doable workout plan that includes short, 5 to 15 minute routines that starts with breathing and ends with stretching. My coachees are required to send a daily food log to me so there is no room for a big relapse. Finally, I offer regular, empathetic and encouraging accountability through phone coaching. It works--it really works! (To read two "big results" success stories, click here.)

If you are stuck or need to start over, let me help you make “little changes” in every area of your life so that you can experience the “big results” of renewed health and self-respect!

For more information, email info@beckytirabassionline.com or visit BeckyTirabassiOnline.com.

Be encouraged,

Becky

How do today's teens view sex -- the CDC's report is in!

2011-10-16T16:04:00.000-07:00

The facts are in!

Between 41% and 43% of teenagers (boys and girls) have sex for the first time between the ages of 14 and 19. Many don’t necessarily want to have sex, but they have it anyway. Very often they are unprepared and as a result, many experience unwanted pregnancies and even more incur STD’s. But, don’t take my word for it. Download and read the entire October 2011 comprehensive study by the CDC titled:

Teenagers in the United States: Sexual Activity, Contraceptive Use, and Childbearing, 2006–2010 National Survey of Family Growth

Whether or not you have (or are soon going to have a teenager), I consider this report “must read” material.

Why?

First, it makes for VERY interesting conversation between you and any teen or tween, especially yours! Reasons for why teens do what they do, current statistics, comparisons from previous years, and today's health impact are dissected and discussed.

Second, it can serve as a “role playing” cheat sheet. Reading the specific sections, such as “Wantedness…” or “Contraceptive Use” or “Feelings about…” give you great questions to ask teens, such as, “What would you do if you were in a similar situation?” or “Do you know of kids in your school who are pregnant?” You might be surprised at your student’s naiveté or the depth of their knowledge!

Third, it can open up a discussion to reveal exactly what your kids face in school everyday, especially if they haven’t had the courage to talk to you (or anyone) about it. (Admittedly, not all school environments are the same, yet most junior high and high-schoolers experience some level of sexual encounter or conversation during an average school day.)

Here is my take: After 30 consecutive years of coaching and mentoring teens, sex is still "the" hot topic. And I would rather talk with my teen about what is going on in their school, how their friends are dealing with it, and what they would do if they found themselves in an uncomfortable sexual encounter than find out afterward they were intimidated or afraid to speak up.

If you are a parent or grandparent, mentor or boss, sibling, teacher or friend of a teen, I encourage you to to educate yourself on the issues facing kids in this culture (rather than rely on media myths).

Once you know the facts, you will become an informed and effective communicator that has the potential to change the way a teenager thinks or acts. You may not change a heart, but you might keep a teenager safe!

It's just a little change that can have a big result.

Be encouraged,

Becky

Can One Man Make a Difference?

2011-10-09T12:29:00.000-07:00

If you’re like me, you have one or more electronic devices that were designed by Steve Jobs. These incredible entertainment and connectivity devices most likely have made your life easier, more fun, more convenient, more colorful and more creative.

That's why, during the many memorials given to honor the legacy of Steve Jobs, Apple Innovator, this past week, I took notes. I wanted to capture his words on subjects which he knew so much about...

On Innovation, he said:

"Innovation distinguishes a follower from a leader."

On Intuition, he believed:

“Your time is limited, so don’t waste it living someone else’s life,” Jobs said. “Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

On Death, he surmised:

"Remembering that I'll be dead soon is the most important tool I've ever encountered to help me make the big choices in life."

"No one wants to die. Even people who want to go to heaven, don't want to die to get there. And yet, death is the destination we all share. No one has ever escaped it. That is at it should be. Because death is very likely the single best invention of life. It's life's change agent. It clears out the old to make way for the new."

On Getting Fired, he reminisced:

"You can't connect the dots looking forward. You can only connect them looking backwards. So you have to trust that the dots will somehow will connect in the future. . . .Believing that the dots will connect down the road will give you the confidence to follow your heart even when they lead you off the well-worn path. And that will make all the difference. . . .Getting fired from Apple was the best thing that ever happened to me. It freed me and I entered into one of my most creative periods of my life. You've got to find what you love..."

On Children, he felt:

"When you have a child, your heart is forever outside of your body."

For me, each of his quotes are not only memorable, but unforgettable. They challenge me to make little changes in the way I speak or love or think so I can look forward to the big result of being remembered as someone who made others’ lives better.

I hope you are encouraged today by Steve Jobs' words today,

Becky

Can Dating Lead to Drinking?

2011-10-02T09:45:00.000-07:00

“A new study suggests that teenagers with a new boyfriend or girlfriend tend to be more influenced by the drinking habits of their romantic partner's friends than they are by the partners themselves. Why? Dating introduces adolescents to new and different social networks and also creates a kind of indirect peer pressure, says lead researcher Derek Kreager, Ph.D., an associate professor of crime, law, and justice at Pennsylvania State University, in University Park.”

The outcome of the study may or may not be surprising to you—especially if you are a parent—but it does reveal a pattern:

"A teen's longtime friends tend to be like-minded when it comes to values and lifestyle, but romantic partners are more likely to come from a different circle."

Students are in transition! They are moving from single students to dating students. They are going to leave home—where there is accountability and standards/convictions and healthy food—to attend college where there is little accountability (if any) and a myriad of choices!

In this very insightful Health.com article, Angela Diaz, M.D., program and research director of the adolescent health center at the Mount Sinai Medical Center in New York goes on to explain: "It's during adolescence that kids start exploring adult behavior and adult roles, and looking for acceptance and respect," she says. "And throughout high school, a child's peer groups will change dramatically based on the new behaviors they pick up and the new people they encounter."

So if you are a parent…dating is not necessarily a fun and social “rite of passage.” In our current sex-crazed and binge-drinking culture, dating CAN BE an influential time of unsolicited experimentation and introductions to drinking, drugs, sex, abuse, addiction, skipping out on classes, cheating on tests, and more.

Parents, I promise that if you to make the following little changes with your students, you will get the big results that come from being a character coach:

Ask questions, “What, where, when, how, and why?” Be inquisitive BUT not accusatory. Make an appointment with your child to discuss your concerns. Put great thought into HOW you will communicate with your student. The best plan is to talk to them in a respectful tone of voice and listen to them without interrupting. Treat them in the way you would want to be treated.

Be aware of the current issues that are occurring in your school system and community. Every area has a different culture. Are there unusually large numbers of girls getting pregnant in your high school? Is there a great deal of public affection displayed in public at school events? Are many students being cited for underage drinking in your community?

Coordinate social events and group dates with other parents. Get to know the parents of your child’s friends and teammates. Open up your homes for kids to hang out after school or after a sporting event. Have an afternoon weekend “board game” day. Have a stockpile of healthy snacks on hand—when kids are hungry, they’ll come to your house to eat!

Be encouraged,

What's In and What's Out in "After-School" Snacking

2011-09-25T20:06:00.000-07:00

I recently volunteered to become an after-school helper for a family. And my first temptation (actually I succumbed) was to take everyone out for yogurt! So when I uncovered a recent Washington Post article on how to prepare healthy after-school snacks, I was “schooled,” not only by its thorough information, but on how easy it is to provide energy-boosting foods for lunches and snacks—for kids and adults.

Though the article was packed with ideas, he following little changes are sure to give you big results:

Make popcorn, instead of serving chips – it’s quick, easy and fibrous. You can choose with or without butter and if you prefer, buy organic brands.

Cut up veggies and serve with humus or cut up apples with almond butter. They're chilled and crispy, healthy and chemical free. Perfect and easy!

The article even listed “what’s in” and “what’s out” for healthy snacks, such as serving graham crackers instead of cookies, almonds instead of peanuts, and skim milk instead of flavored milk.

Honestly, it just takes a little “schooling” and you can get everyone moving in the right direction.

Whether it is hyperactivity or obesity, our kids need to see adults making and providing healthy choices for the entire family.

Be encouraged,

Do you REALLY want to change?

2011-09-18T10:17:00.000-07:00

If you are like me, you REALLY want to change one or more areas of your life. Well, I have a suggestion that can get you started today!

Begin to change your life by making any changes that you can identify that are voluntary and visible…

I regularly coach people who are trying to make big, sweeping changes in their health or weight, marriage relationships, personality weaknesses (such as procrastination), or their job situations but they are stuck! They cannot get focused on where to start nor can they keep momentum once they get started.

My observation is that people who are desperate to change erroneously focus (if not obsess) on what is out of their control rather than on what they can control. Chasing after that which is elusive or invisible most often leads to inaction. And the only way I have found to make and sustain change is through an action plan!

So what is the antidote to inaction—otherwise fondly labeled “procrastination” or “paralyzation”?

Immediately make any and all—no matter how small--visible and voluntary changes that you can make. Right now. Today, not later, not tomorrow, but today. At this very moment make a list of those things that hurt you and others and stop doing them right now. Turn immediately away from every little thing that keeps you stuck and run toward the actions (and people) that will help you change. It's that simple.

In other words, if you want to change your diet, or your marriage, or your job, then change what you can see and what you can do right now.

A little change will have a big result when it…

shuts the door on old habits,

tells the tempter to go away,

gives you a feeling of achievement rather than disappointment,

empowers you to give back to others,

allows you to receive forgiveness from those you’ve hurt,

reminds you of who you are and affirms your purpose in life!

If you need help making a little (or a big) change, contact me or visit my website, ChangeYourLifeDaily.com or call my office at 800.444.6189 for personalized life coaching packages that are designed to help you start over in 60 days, tackle one issue in 6 weeks, or receive coaching to become a more effective communicator.

Be encouraged,

Becky

Certified Life Coach and ACE Certified Fitness Instructor

Author and Speaker

Understanding Grief

2011-09-11T15:58:00.000-07:00

Today, our nation grieves the loss of those who died on September 11th, 2001. Through religious services, silence observed at athletic events, and ceremonies held in the cities most impacted by the terrorist attacks ten years ago, we remember.

It was the sacred and emotional ceremony that took place this morning at the beautiful 9/11 Memorial at Ground Zero in New York City that caused me to choke back tears. Water streaming over the sides of the memorial pool, then gently rolling toward its center, only to slip into a deep and unseen place seemed a perfect way to reflect on each life that had been lost but not forgotten.

These national ceremonies remind us that grief and loss are part of life.

In the past few months, I've experienced the loss of a family member and a friend. What I have found is that everyone experiences grief differently. Yet knowing how to help those who are grieving begins with understanding those differences.

Studies show that men experience grief differently than women:

“No matter what sex, we oscillate between positive and negative emotions, between waves of sadness about the loss and hope for the future,” he said in a telephone interview. “This can be frustrating for men, who often seek the ‘quick-fix’ approach.” Sherry Schachter, director of bereavement services at Calvary Hospital in the Bronx and a grief specialist for 25 years, said in a telephone interview: “While women grieve intuitively, open to expressing their feelings, men are ‘instrumental’ grievers. They’re not comfortable with talking about their feelings, and they prefer to do things to cope.” In a men’s group she has run for the last few years, she said, “I never ask, ‘How do you feel?’ Rather, I ask, ‘What did you do?’ ”

How do children process grief?

The Child and Teen Program at Hospice and Palliative Care of Western Colorado suggests helping kids process their grief through artwork:

“…grief can be a complicated emotion for kids to deal with. Whether they're dealing with a lost loved one or a sick family member, putting their emotions on paper can help kids better express how they feel. "I think it makes all the difference," says art therapist Joni Beckner. Beckner works with kids from age 3 to 18. With markers, ink and paint, they put their feelings of loss and grief on canvas. "For situations like this, with loss and trauma," she says, "often there are no words to really articulate the experience and what's felt." A therapist can learn a lot from what a child creates, for instance scenes with their family. The art can also be used to gauge how a child is dealing with grief."

You don’t have to be a therapist to help others process their grief.

But to most effective, you might just need to make a few little changes in the way you communicate or approach men, women, or children who are grieving. You can always be a good listener, provide warm meals, ask the right questions, or offer to attend a grief group with someone who is grieving.

Today, we remember the lives of those we’ve lost and love.

Be encouraged,

Becky

After a nice summer break, I'm firing up the blog after Labor Day!

2011-08-17T07:52:00.000-07:00

After 100+ weekly posts, I've enjoyed a summer break (that included a few rounds of golf, a stay-cation in Newport Beach, lots of reading, and a trip up Highway One)--but I'm looking forward to returning to Little Changes Big Results® blog in September with a variety of articles on how you can make little changes that will have big results--not only in your life, but in your family and community, as well!

Coming up -- a potential tour to 40 college campuses in 2012! Want me to help? Let me know by emailing me at media@changeyourlifedaily.com or calling 800.444.6189 for more information.

Be encouraged,

Becky

What do you think makes America great?

2011-07-03T11:35:00.000-07:00

Fortune Magazine has just released their yearly “100 Great Things About America” List!

It is an eclectic compilation of people and things that makes America great, from sightseeing spectaculars to philanthropists and pop-culture icons.

If you've been tempted to worry about our country lately, this list gives you a reason to celebrate our nation!

Reading the entire list of 100 “greats” is a fabulous Fourth of July exercise that invites you to “agree” or “disagree” with the list-makers. More importantly, it gives you unlimited reasons to root for our country – honoring the individuals and corporations that are making a difference, recognizing the freedom we enjoy, and appreciating the entrepreneurs and the inventions that have made us great!

Click here to enjoy the article and list. And if you need to make little change in your attitude, add a few of your own “greats” and get the big result of feeling grateful for living in the United States of America!

Happy Fourth of July!

Becky

Does Your Marriage Need a Spark?

2011-06-27T08:27:00.000-07:00

Watch the short video and be encouraged to improve your relationship! View some of the benefits of attending our upcoming Couples Event -- CLICK HERE for more info or to REGISTER for July 16th Couples Event at Voyager's Church in Irvine, Ca.

What does your plate look like?

2011-06-19T13:58:00.000-07:00

Mrs. Obama has dedicated much of her time and energy, since moving into the White House, encouraging families to become healthier, beginning with what and how much food goes on your plate.

This week, she helped the government roll out their newest version of the Food Pyramid called ChooseMyPlate.Gov, making it easier and clearer for parents and kids alike to make healthy choices about food. Just one plate divided into just four categories—fruits and vegetables, which make up half of ones plate, grains and protein make up the other half.

We all know that “good ideas” are only “good” if and when we implement them!

So here is my question for you: What little change can you make using the “plate” concept to see a big result in your health?

Here are some ideas: (1) The two largest portions on your plate should be vegetables and grains. If you don’t like vegetables (or only like them when they are fried) or you prefer white grains (such as rice and potatoes) instead of leafy greens and whole grains, then your “little change” should begin by having more greens and fibers with your meals. (2) If you only enjoy fruit if it is sweetened or smashed in a smoothie, then this is your opportunity to start eating and snacking on more fresh fruits, such as grapes, oranges, and berries. (3) If you LOVE your protein (maybe too much), your best bet is to decrease your protein portion to fit into the size of your palm.

Just by making a few little changes (portion control, eliminating sweeteners, and cutting back on white flours, grains, and sugar), you will immediately see big results: reduction in calories at every meal, increase in fiber, and lowering your cholesterol.

Why not start eating healthier today?

Be encouraged,

Becky

A Sheriff, K2, and you...

2011-06-05T20:03:00.000-07:00

This past week, I had the privilege of hearing Orange County Sheriff Sandra Hutchens speak at the California Youth Services Open House—a non-profit organization that provides needed counsel and drug/alcohol education to parents and students in our county.

Sheriff Hutchens personally and professionally understands the negative impact of substance abuse on our culture and has made a career of trying to make our county a better place to raise a family. Beginning with statistics, she told us that underage drinking and substance abuse is on the rise across America. She added, that after 33 years in law enforcement, she was confident that a poll of every jail inmate would reveal either personal or family drug/alcohol abuse had been a factor in his or her crime. But in order to make an even stronger connection with us, Sheriff Hutchens shared that her father had been an alcoholic her entire life, until he died.

The same week, ABCNews shared the story of one family whose teenage son overdosed on a legal synthetic drug that he purchased at a local mall. Even just a little digging around reveals how easy and how cheap drugs can be purchased, especially by teens.

Why does a heart-broken family who just lost a child tell their story? To prevent other families experiencing such pain.

Why does a sheriff fight against the legalization of marijuana? Because she sees firsthand how the lives of those 1000's who commit crimes while under the influence of a mind-altering drugs are devastated.

Why did I attend the open house? It was not because I am the parent of a student at risk, but because as a former teenage alcoholic, and I believe that all adults—not just parents of teens or sheriffs--have to take seriously the cultural threats against our young generation of boys and girls.

How can you make a little change that will make a big result in your family or community?

Read and discuss the current stories about drugs and alcohol that include young adults, parents of teens and teens. Ask related questions to the families and students you know, such as, “Does this happen in your school or with your friends?” Support youth counseling organizations; attend events where professionals are trying to bring awareness to the community, become a “Big Brother or Big Sister,” or volunteer to be a foster grand-parent. You don’t have to be an expert. Just be available, caring and informed. The big result? Become a part of changing our culture.

Be encouraged,

Becky

Memorial Day Montage

2011-05-29T11:54:00.000-07:00

My husband, Roger, and I were in Washington, DC this Memorial Day Weekend. We had never seen the World War II Memorial, so off we headed early on Saturday morning. We had no "official" plans but as soon as we arrived, we quickly observed numerous state pillars surrounding the beautiful pools and fountains of the newest memorial in the national park. Roger's father had valiantly served in WWII, so we decided to look for the Ohio pillar--our home state--and take a picture of it. Slowly we circled the entire rim of the monument, between the Pacific and Atlantic entrances, reading the inspirational quotes of generals and Presidents who served our country during that time. The loss of almost 500,000 men and women during that war was staggering.

When we arrived at the OHIO pillar, a group of WWII veterans from the Dayton area were positioned in front of their state memorial while family and friends took their pictures and honored them. Compelled by overwhelming gratitude, Roger and I moved toward the men and began to shake their hands. I include their picture in this post because they represent ALL of the parents and grandparents--men and women--who selflessly served our country, preserving our freedom and liberty. With each hand I shook, tears welled in my eyes. The last man took my hand and kissed it, which made me laugh! I felt loved and so did they.

Please send or give your love and appreciation this Memorial Day to those who served our country and to their relatives who loved them and perhaps even lost them as they gave their lives for us.

Be encouraged,

Becky

PS More photos of the WWII Memorial, Lincoln and Korean War Memorial are posted on my FB page: BeckyTirabassi.

OHIO can save you time!

2011-05-22T13:29:00.000-07:00

Tracy Middleton of Women’s Health Magazine recently revealed that OHIO, right turns, and 5/25 are catchy titles for time-saving tips that anyone can make. The beauty of these "little changes" is the result: less time spent on the road, at work, on the phone, or in the office!

Have I caught your interest yet?

Three of her suggestions give both a push and proof that anyone can start saving time today.

Idea #1: OHIO -- Especially helpful for those of us who have oodles of email and voice mails to sort through, the rule is: “OHIO: Only Handle It Once.” Organization expert Peter Walsh of Enough Already! suggests, "Decide immediately what to do with each message the first time you look at it or listen to it, so you won't waste time going back to it later." He adds, “Do any 2-minute task right away.” (I, too, encourage my coach-ees to time their tasks because it usually proves that chores/tasks rarely take as long as one imagines!)

Idea#2: Right Turns -- UPS, the delivery service, decided to remove time-wasting left turns from their drivers’ commutes by rerouting them to use more right turns. Guess what happened? Drivers spent 10% LESS time on the road idling in front of busy street, left-hand turn signals.

Idea#3: Take 5 Every 25 -- When working on an intense project, taking a 5-minute break every 25 minutes will boost your productivity. How can you implement this right away? Time Management expert, Francesco Cirillo teaches and trains international groups to improve their productivity using a kitchen timer!

If you’re looking for a few little changes to make in your daily routine that will give you big results-- more family time, less stress, a longer coffee break, and more productivity at work--why not give OHIO, right turns and 5/25 a try this week? Feel free to report back your results or post a few of your own little "time-saving" changes!

Be encouraged,

Becky

Change Our Culture One Body, One Conversation at a Time

2011-05-15T12:49:00.000-07:00

In the past week, body-enhancing procedures for young girls is making big news, such as injecting botox into 8-year old beauty pageant contestants and toning torsos with tennies for tweens.

As a speaker and mentor to teens and twenty-somethings, I believe, as a nation, we have successfully demanded that our young generation of girls and women attain a certain look that is impossible to achieve without some form of starvation, obsessive physical activity, or engaging in plastic surgery or cosmetic procedure in order to enhance or reduce ones size or weight. And even more alarming is the amount of bullying that is prevalent in our schools toward those who are not considered popular or “lovely.”

This week’s new stories may sound outrageous, but they don’t seem to be going away. Teachers and parents will be the first to tell you that they are quickly becoming trends.

So rather than ignore or shy away from the reality of these and other “hot topics”--such as hyper-texting, getting “high” on legal substances and drugs, or sexual abuse and binge drinking on college campuses--why not make one little change in the way you view these topics and become educated and interested in them?

Why not initiate a conversation with the students in your life to find out what they really think about these and other stories? You’ll either be surprised at their resolve to push-back against culture or saddened by the lure of culture to diminish a young person’s uniqueness, individuality, or self-image. The big result? You might change someone’s mind about how they look at themselves by affirming and complimenting them. You might even save a life. I mean this sincerely...you never know when your comment or concern for a neighbor, relative, co-worker, or service helper can redirect their path on any given day or night.

Be encouraged,

Becky

PS. Little Changes Big Results Blog, begun in August 2009, will continue to be the home of my weekly “challenge,” posting each Monday morning. Additionally, my new radio show, Little Changes Big Results® Radio will stream daily, live at KPRZ.com or be archived Monday - Friday by 5 pm PST at its own, new home. I invite you to “follow” that blog and receive the daily link and post to hear or download apps the show for your cell phone! Just click here to follow or listen. Most of all, I invite you and your friends to tune in or call in during the "live" show, 1:30-2 pm PST at 866.577.2473.

Memories of a Mother

2011-05-08T10:01:00.000-07:00

Last year on Mother’s Day, I reluctantly posted my blog, Red Flags of Abuse on College Campuses. Today is the one-year anniversary of the death of a young UVA Women’s Lacrosse player who was found murdered in her dorm room by her ex-boyfriend.

One year later, on this Mother’s Day I awoke to the current story of how Yeardley Love’s parents, family, coaches and teammates have started a foundation in her honor, to encourage young women athletes to go after their dreams. One Love Foundation's purpose is to promote strength of character and service in young athletes.

As a wife, mom, radio host, author and speaker, I believe that honoring the memory of one young girl, whose life ended in tragedy but whose legacy will be remembered through this foundation, is part of every mother’s responsibility. Being a concerned mentor—not just to our own terrific kids—but to every child whose path crosses ours—is my challenge to every man or woman who reads this blog. How? When you see signs of trouble, ask a question. When you hear friends of your children talking about someone or something they fear, get involved. Don’t think others’ children are not your problem. Today’s young generation needs and wants mentors, coaches, and spiritual parents. Let's be there for them. It's just a little change we can make in our attitudes and actions that will have a big result!

Be encouraged to make a difference right where you live...

Becky

A Loyal, Royal Wedding--I couldn't resist...

2011-05-01T09:00:00.000-07:00

As a woman, wife, and mom, I just can’t resist writing about the royal wedding of this past week. Though I was out of town for most of the week on business, I awoke on Friday morning at home and my first thought (being on the west coast) was, “I want to see her dress!”

Weddings are a consistent theme in the life of the Tirabassi’s! Roger, my husband, is a pre-marital pastor at one of the largest churches in our area—with a huge population of under-30’s, all of whom are in that stage of life where they would love to find their soul mate! In fact, he leads “Seriously Dating or Engaged” classes for 100’s of couples every quarter in southern California, using the materials he has developed in over two decades of counseling and marrying couples!

This royal wedding was a stellar specimen of all the time, energy, and family interaction it takes to lead up to the ceremony of holy matrimony, not to mention the plethora of details and decisions that will consume the hours, days and months before the actual wedding day.

That is why Roger (and our church) requires a couple to receive Seriously Dating or Engaged Pre-marital training or counseling before they walk down the aisle! (Click here to listen to our interview on Dr. Laura’s Show regarding Roger's classes and workbook.)

Those of us who have been married AT LEAST ONE WEEK will be the first to tell you that marriage has a unique way of changing things! What you thought was funny or cute about your spouse before marriage, often becomes a little irritating or frustrating after marriage! That’s why taking a personality profile, learning communication skills and drills, preparing a couple’s budget and discussing family of origin can be SO helpful to newlyweds! It gives couples sound, proven tools for navigating their first big argument or disappointment.

This royal wedding reminded the world that a wedding is sacred. It is a commitment made in front of God and others. It is and has been called “holy matrimony” for many centuries.

Here is my “little changes, big results” challenge to you after enjoying this week’s royal wedding:

Today, if you’re married, why not renew your wedding vows in front of God and others? "I, ___, take thee, ___, to be my wedded husband/wife, to have and to hold, from this day forward, for better, for worse, for richer, for poorer, in sickness and in health, to love and to cherish, till death do us part, according to God's holy ordinance; and thereto I pledge thee my faith/myself to you."

Today, if you’re seriously dating or engaged, I encourage you to attend a pre-marital course or ask a mentor couple to take you through a workbook such as Seriously Dating or Engaged. Remember, statistics show that between 15-20% of engaged couples don’t get married—and that’s okay! It’s better to do the (sometimes) difficult “couples” work before marriage than to find out after marriage how unresolved differences can be destructive.

Announcement: beginning May 2nd, between 1:30 and 2 pm PST DAILY, you can ask Roger or me a question--LIVE--on air in San Diego or online at KPRZ.com -- listen in and call-in at 866.577.2473 or Tweet us and Facebook us BeckyTirabassi. We'll take your calls and questions on all things to do with relationships: marriage, dating, parenting, etc.

Be encouraged,

Becky

The Coach and The Counselor coming to radio!

2011-04-25T13:27:00.000-07:00

Roger and I have taken the leap.

We--the "coach" and the "counselor"--are launching a daily, daytime radio show called, "Little Changes Big Results!"

We begin May 2, 2011 in San Diego and we'll be streaming online at KPRZ.com across the world from 1:30 to 2:00 pm PST, Monday through Friday.

You can call-in from anywhere to 866.577.2473 and we'll answer your questions or we'll help you solve your relationships woes, marriage miscues, dating dilemmas, or fitness plateaus.

Until we begin, why not ask us a question on this blog (or by email) that we can answer on air?

If you prefer anonymity, just write to us at tlc@changeyourlifedaily.com. Our goal is to give you a little change that has a big result.

All we need is you! This will be a "live" call-in show--so be sure to tune, tweet, and call in!

More details to follow in the coming weeks.

Be encouraged,

Becky

Safe Families -- You can make a difference TODAY!

2011-04-24T08:35:00.001-07:00

At our pre-Easter amphitheater service in which all the Christian churches across our county were invited, a challenge was made to BE the church. After enjoying great worship music and hearing a stirring message by the well-known author of Crazy Love, Francis Chan, we were asked to follow the lead of the Son of God, Jesus, whose life we had come to celebrate.

We were reminded that Jesus told his disciples to be known by their love, to care for the poor and orphaned, to become His feet and hands, and to store up treasures in heaven not on earth. We were then given an opportunity to text a $10 donation to our local chapter of an amazing national organization called Safe Families. I don't know how much we raised in that service--there were 1000's of us in attendance. I do know that we were all changed by the stories and the positive impact that Safe Families was having on families and children in crisis due to drugs or abuse or abandonment. The donations--as well as a willingness to take in a child for a short while--ARE MAKING A HUGE difference in the lives of children in our community.

Please, consider celebrating the life of Jesus this Easter with a gift to your local chapter of Safe Families. Give. Get Involved. A little change--in this case, $10--will have a BIG RESULT in the life of one child, one family in crisis.

Be encouraged,

Becky

Weight Loss Now Shown to Improve Memory!

2011-04-17T10:02:00.000-07:00

Now there is ONE MORE reason to eat healthy and exercise regularly! A new study revealed that weight-loss surgery patients, who lost 20-25 pounds, after twelve weeks, had additional positive side effects such as improved memory and increased concentration. The research, headed up by a Kent State University professor, John Gunstad also suggested that those who don’t have weight loss surgery BUT take concerted steps to lose extra weight would also see the same results:

"I think one of the important take-home messages for this study," he said, "is really just, kind of, a reminder for individuals that if you take care of your body, you're also taking care of your brain.”

Whether you are overweight or not, staying healthy in America is a constant concern for people of all ages due to our fast-food eating habits, soda-pop drinking binges, and the increased chemically created non-fat, non-sugary substitutes in our diet.

No matter how old you are, you can make a few little changes TODAY that will have BIG results for your body and your mind in just a short amount of time.

1. Get sober. Cut out bubbles, chemicals, and sugar by cutting out pop. I call it “soda-briety.” Replace your liquid intake with water spiked with lemons, cucumbers, mint and ginger!
2. Walk more. That’s right. 1700 steps on a pedometer equals 1 mile. Wear one for a day or a week and see how far you walk on a given day. Then compete with yourself. Get up to 10000 steps a day and watch your weight drop off.
3. White out. Consciously reduce salt by adding pepper or other spices to your meats, eggs, etc. Exchange white flour for whole grains—oats, millet, rye, or corn. More fiber will fill you up sooner.
4. Melt fat. Monounsaturated fats are always a healthier choice—olives, olive oils, avocado, nuts and seeds are tasty substitutes for mayonnaise, butter, or saturated fats. Eliminate fried foods from fast-food restaurants and instead enjoy soup/salad/sandwich combos at deli or sandwich shops.
5. Count calories. Portion control is the rule of thumb. Unless you are an extreme athlete, 1600 to 2000 calories a day is a substantial caloric intake for those maintaining a healthy weight.
6. Read labels. Most restaurants and all packaging of foods and drinks contain caloric, fat, and sugar (sodium) counts. Just being aware that a candy bar has 300 calories or a can of soda has 240 calories (or more)—which is 1/5 of your daily caloric intake will help you make better decisions. And on those occasions when one item is 900 calories, you might choose to split the entree with someone or eat something with fewer calories.
7. Role model. Everyone needs someone who will help him or her succeed. If you have friends, co-workers or family members who are striving to lose weight or get healthy by exercising more, offer to be a walking partner or eat at restaurants that are healthier. Don’t be a temptation, be an accountability partner.

Each of these little changes is achievable today--they don't require money, just motivation. Most importantly, these little changes will add up to big results such as: reduced risk of diabetes, improved cardiovascular health, noticeable weight loss, and even the potential of increased memory!

Be encouraged,

Becky

Take the Family Dinner Challenge!

2011-04-03T09:09:00.000-07:00

"More than a decade of research at The National Center on Addiction and Substance Abuse (CASA) at Columbia University has consistently found that the more often children have dinner with their parents, the less likely they are to smoke, drink or use drugs. Simply put: Dinner makes a difference."

If you have kids, you owe it to yourself to take a quick view of this study and survey...

Here is what you'll find…

1. Why don’t more families eat dinner together if it has such a positive and powerful effect on the kids?

Families surveyed who don’t eat dinner together say they are just TOO BUSY with work, sports, or different activities.

2. What gets in the way when families do sit down to dinner?

Electronic distractions—cell phones and blackberries and computers.

3. How long does a family dinner usually last when they do sit down together?

The average family actually spent about 30 minutes together at the table—otherwise they ate alone or with friends.

4. What other benefits occurred as a result of a family eating dinner together?

Teens were more likely to attend weekly religious services and had an easier time talking to their moms and dads if they ate dinner regularly with their parents.

This is an easy-to-understand, insightful study that gives FREE ADVICE to parents:

Make a few little changes in your family life--turn off the electronics and have dinner together each night--and reap the following big results: kids who are more likely to get better grades and less likely to smoke, use drugs or drink alcohol!

What are you waiting for? Click here to watch how one Ohio family recently took a two-week challenge to have dinner nightly with their family!

Let me know if you're up for the challenge!

Be encouraged,

Becky

A true story that will inspire the entire family...

2011-03-27T14:08:00.000-07:00

I'm sure you've heard and seen many of the current news stories about shoplifting starlets, actor-addicts, or tween padded bikini tops. That’s why it’s both a refreshing and welcome change of pace to highlight an inspirational, true story—recently made into a motion picture--of the teenage surfer, Brittany Hamilton.

On April 8th some of Hollywood’s biggest stars—Dennis Quaid, Helen Hunt, Carrie Underwood, and AnnaSophia Robb—will appear in the movie, Soul Surfer, portraying the true story of how a family's faith, and their community, helped them overcome a difficult tragedy.

Soul Surfer is the story of a young, up-and-coming teen surfer who was attacked by a shark and lost her arm. Rather than give away the story, I encourage you to get out and see the movie—take your family, friends or even the office staff. It’s my belief that when you and I make a little change of plans in order to support the kind of teen news that makes a positive impact on our culture, it WILL have a big result! Anybody in? I hope so!

Be encouraged,

Becky

For more information on group tickets, showings in your city, details of the story or the actors, click here to visit the Soul Surfer Movie site.

Taking BIG Risks—I’m about to do it! How about you?

2011-03-20T09:31:00.000-07:00

Politicians, artists, entrepreneurs, and moms each tell their success stories--in spite of the risk--in a Forbes.com article that inspires the dreamer in all of us!

The article cites Ronald Heifetz, leadership expert and professor at Harvard University's John F. Kennedy School of Government who believes that the people around us are most often the reason we don’t take risks! We’d do it—start a company, invent a new product, change careers or locations--but, "…peoples' choices to take or refrain from risk are over-determined by their culture," says Heifetz.

In the recent article by Jane Lee, over two dozen “risk” stories are told by average people who: overcame their fears, believed in their idea or potential to change culture for the better, or wanted to improve the environment with their idea. The stories have a few common threads:

1. They took loans. Whether from family members or local banks, these entrepreneurs received support for their research or start-up costs. Of course, neither banks nor family members will support a project or person they don’t feel will bring them a return, so each of the successful risk-takers had a viable, written plan for rolling out their product or design.
2. They didn’t give up. One gal who had suffered through a love-loss, rather than withdrawing, asked each of her friends to introduce her to potential suitors by hosting numerous dinner parties—until she found her soul mate!
3. They took a hobby to a new level. Turning their passion into a career didn’t happen overnight, but when the time was right—when an overwhelming number of people commented on their abilities and were willing to pay for their services—they launched from one field or career to a new one.
4. They found a need and filled it. One mom turned her need (as a parent who wanted advice, support and encouragement) into a social network for mothers. Her husband advised her to seek outside advertising and she did. The rest is history.
5. They often invested in themselves. Many of the risk-takers sold a successful company to launch a brand new, untested company in a completely different genre. Though it often took longer than they had hoped, they were successful.

Over the weekend, I’ve been contemplating launching my own Little Changes Big Results® daily radio show. It is closer to a reality than ever—a dream that I’ve had in my heart for a very long time. This article has been just one of many “encouraging words” I've needed to hear that has given me courage to take a risk on something that I believe.

What do I believe? Our culture needs to change. We must, as a nation, live healthier lives--to eat better and exercise regularly or we are going to live shorter, disease-prone lives. For those of us who are married, we need to stay married. Period. If we are parents, we need to raise emotionally healthy and secure children who have values, self-esteem and security modeled at home. And as a nation founded on faith, our daily lives need to reflect it—beginning with the Golden Rule.

And because I’m passionate about faith and family and fitness, I’m planning to launch a daily call-in radio show in Southern California (with my husband, Dr. Roger Tirabassi as my co-host)—that can be heard “live” or streaming online for anyone to access between 1:30 and 2 pm PST, Monday through Friday. My goal is to be a part of changing our culture by giving listeners little changes to make in their lives—physically, emotionally, spiritually, and mentally—that will give them big results: healthy bodies, better relationships and a stronger faith! (As I take more risks and get closer to a launch, I’ll let you know the details each week on this blog--but I hope to begin by or before June 1, 2011.)

If you have any thoughts or encouragement for me, let me know! Meanwhile, consider taking your own risk and following the dream that has been in your heart for a very long time!

Be encouraged,

Becky

Want more love, character and achievement for your kids?

2011-03-13T11:01:00.000-07:00

As a wife, mom and mom-in-law, business-owner, speaker, author, Certified Life Coach, Fitness Instructor and student (I’m getting my Master’s degree in Education: Teaching and Curriculum), I am constantly looking to find ways to help people change their lives for the better. Through this weekly column, I highlight a “current affair” that illustrates how you and I can make little changes in our lives and see big results.

This week, I was inspired by a recent GMA interview of David Brooks, author of The Social Animal and columnist for the New York Times, in which he suggests that successful people are not just IQ’s and beauty, but that a meaningful life can be measured for happiness by:

(1) character—the ability to persevere after setbacks, possess enough confidence to take risks, own up to your shortcomings, and control the worst of your impulses, and
(2) street smarts—the intuition in impromptu situations that allows you to think on your feet.

In Brooks' book, The Social Animal, even though he includes a good deal of research, I am encouraged by the simplicity of what he suggests will create a successful life. His premise begins with the idea that people learn from people they love. Therefore, he believes that a parent's greatest gift to his or her children is to teach them the non-cognitive skills of good character and healthy social skills in order to raise healthy, happy adults.

What do non-cognitive skills look like? Hugs. Smiles. Please and thank you. Good sportsmanship after a win or a loss. Tenacity. Perseverance. Temper control. Rewards. Gold stars. Time outs. Family outings. Respect for elders. Praying to God. Visiting the sick. Being on time. Laughing at self. Not yelling. Loving the unlovely. Generous giving. Humility. Healthy living. Not to gossip. Never to bully. Protect the weak. Don’t lie. Admit when you’re wrong. Forgive quickly.

I agree with David Brooks. You and I have a great responsibility to model little changes, such as those listed above, with the expectation that they will have big, lasting and immeasurable results in the lives of those we love.

Be encouraged,

Becky

Benefits of Vacation!

2011-03-05T20:25:00.000-08:00

We all need a get-away from work and since I have been traveling and speaking for a number of weeks, I am taking a writing break this week! But rather than leave you without an encouraging word, I found a short article by a corporate comedian on the five benefits of vacation that reminded me that you only need to make a few little changes -- like shutting off the cell phone, not opening your email, or taking a day trip to a museum or zoo or vista point in your area, even for just an hour or two-- to get the following big results:

1. Live Longer
2. Be Happier
3. Improve Sleep
4. Improve Productivity
5. Solve Problems

Please, if you need a getaway from stress, pressure, or other problems that are out of your control, take a stay-cation (even for a few hours or a half of a day) and enjoy some of these benefits!

Be encouraged,

Becky

Intervention anyone?

2011-02-27T21:19:00.000-08:00

In the past week, I've had numerous conversations with parents of teens and preteens from all over America regarding bullying, underage drinking, drug overdoses, suicide, pornography, and dating. Yikes! Do you have any idea of what is going on in our nation's neighborhoods and schools?

Most of us, unless we have kids that age, don't realize the seriousness of the issues boys and girls are facing today. And even if your kids come from a secure and stable home, the kids whom they sit next to everyday in class might be struggling for any number of reasons. All I'm saying is that a parent in today's culture cannot be naive, under-informed or intimidated to talk to his or her kids.

I continually think of myself as an awareness advocate. And in this role, I'm growing more convinced that parents must talk to their kids about everything-- even if it is uncomfortable.

On one of my most frequented websites, drugfree.org, I found the following advice:

"If you are at all concerned about a child – or even just have a bad feeling – you can and should intervene by:

Setting tighter limits with clear consequences

Getting outside help and support if necessary

Having productive conversations with a child -- remain calm, share your concerns and listen.

Closely monitoring your child's behavior and activities."

In fact, this very informative article on intervention strongly suggested: "It's imperative that you intervene as soon as your instinct tells you that something is wrong."

I think many parents are often afraid that they might be overreacting or they don't want to confront school administration, nor do they want to embarrass the family name or disrupt a child's schooling for treatment or relocation. But if you overheard the conversations I've had just this week, I know you would be moved to action.

So I'm going to challenge you to make one little change that will have a big result: THIS WEEK start reading and watching news stories about teens and...addiction, depression, today's drugs of choice (prescription or street) and their rampant availability to the very youngest students, bullying, alcohol abuse and its relationship to sexual assault on college campuses...then see if you aren't inspired to do something in your community to change the culture!

Be encouraged,

Becky

Teens Drink for Free!

2011-02-20T17:41:00.000-08:00

Of the 709,000 12-14 year olds who drink in America, almost half of them either drink at home or get their alcohol from home (as reported in a recent SAMHSA study). And 94% of those kids get their liquor for free. Most shocking, of the 12-14 year olds surveyed, almost 16% of them were given the alcohol by their parent or guardian!

Outside of the sad fact that the average age of kids experimenting with drugs and alcohol is getting lower and lower, the rest of the report shouldn’t shock you, because if you were a teenager in the last 40 years…

You or your friends probably drank while underage,

You or someone you knew probably drank while driving,

You or your friends probably drank your parent’s liquor while they were out,

You probably went to a party where a “kegger” was supplied by the parents,

You or your friends probably drank to be popular,

You or your friends drank because you felt insecure, or

You or a friend drank more than everyone else because a parent or grandparent was an alcoholic.

Years ago, there weren’t many studies that revealed the truth about teens and alcohol: the increased number of kids who dropped out of school because they drank, or the higher number of alcohol-related criminal arrests and sexual assaults, or the percentage of teens who were diagnosed as alcoholics. But when the statistics of kids who drank and drove and killed innocent people was made public, and when 1000's of teenagers from every community were being repeatedly admitted to treatment centers, and when the majority of sexual assaults on college campuses could be linked to alcohol abuse, more and more families, schools, and communities started talking about the reality of the problem in America.

For many years, I have been an advocate of the prevention of underage drinking. And frankly, sometimes I feel as if I am in the minority! So, I'd like to ask you to join me.

Would you consider making a few little changes in your life, in order to see the big results of teens who complete their education, aren’t involved in drunk-driving accidents, and don’t get caught up in vandalism, unplanned sex, or alcohol-related injuries and illnesses? I promise, it's worth the fight!

Here is how YOU can prevent underage drinking:

1. BE AWARE of the first signs of Alcohol Use and Abuse:
* Grades lower, friends change, alcohol-related habits occur (such as smoking), attitude and mood gets darker.

2. HAVE OPEN CONVERSATIONS about Alcohol:
* Talk about family genetics, role play uncomfortable situations, discuss how they feel and think about alcohol, parties, and what might “trigger" them to drink (ex: shy, bored, homesick, peer pressure).

3. PROVIDE ALCOHOL-FREE ACTIVITIES and Environments:
* Get creative and arrange fun, social gatherings with themes, activities, movies and sports/games, provide alternative vacation/holiday options, and never be without a variety of weekend activities that give your kids and their friends something to do (such as bowling).

If you don’t make these little changes, kids' social choices will most likely involve drinking.

Please don’t be shocked or naive. Be proactive.

Be encouraged!

Becky

P. S. If you have a tween or teen or an under 21-er, dig a little deeper and read the following articles from these outlets:
Health News Daily

MSNBC

SAMHSA News Advisory

Little Changes Big Results® for Crazy, Busy Couples!

2011-02-13T08:41:00.000-08:00

My husband, Dr. Roger Tirabassi, and I just spoke to over 300 couples that attended a Compelling Marriage Conference in Southern California. Along with other speakers, we shared a number of our best relationship tools that we’ve designed over the past two decades while working with dating, engaged, and married couples.

As a Coach and a Counselor, we love to give couples immediate, “little changes” that will give them the “big results” they want--increased intimacy, creative dating ideas, and even tools for decreasing anger and defensiveness. They include:

Little Change #1: Communication by Elimination
Little Change #2: Develop a Love List
Little Change #3: Do the 5 A's Today
Little Change #4: Accept Each Other's Personality
Little Change #5: Create A Diffusing Statement
Little Change #6: Use a Time-Out Tool
Little Change #7: Connect Empathetically
Little Change #8: Learn Conflict Resolution "Quick Steps"
Little Change #9: Forgive and Give
Little Change #10: Designate A Date Night

If you want the perfect Valentine’s Day gift, click here to order the first book in our series, Little Changes Big Results® for Crazy, Busy Couples.

Be encouraged,

Becky

Addicted to...SUGAR?

2011-02-06T08:46:00.000-08:00

For those of us who have struggled with an addiction, we know the drill: abstain to change your brain, fight through withdrawal, then maintain sobriety with healthy alternatives and the help of others.

Local family doctors as well as renown television doctors are speaking out about a devastating a common American addiction: sugar.

Dr Oz, a cardiothoracic surgeon and host of his own medical television show, recently discussed sugar the way a recovery center would talk about drugs and alcohol saying, “Sugary and fatty foods affect the pathways to the brain in the same way as heroin or cocaine. Sugar acts directly in the brain to inhibit the effect of leptin and increased appetite so you never feel full.

What can you do to break the sugar habit?

Be strategic. Keep a food journal for one week. Write down EVERYTHING you eat AND drink. Highlight all foods that contain sugar.

Read labels. Do you know the variety of words that have the same meaning as sugar such as dextrose, sucrose, glucose, sucrose, fructose, maltodextrin, maltose, brown sugar, maple sugar, or molasses?

Stop drinking calories. 2 Coffee drinks, or sweet teas or sodas can add 500 calories a day to your diet, primarily from sugar! And 3500 calories a week from drinking calories equals one pound of weight on the scale! Is it worth it?

Start simple. Clean out your car, purse/brief case, desk top, or kitchen counter. Get rid of all sugary snacks, candy, and soda pop in your immediate sight. Replace with healthy substitutes such as 100-calorie almond packs, tea bags with spunk and flavor (but no sugar or calories), and bottles of spring (not sparkling or sugar loaded) water.

Dr. Oz also suggested a way to help reduce withdrawal and carb cravings. He said, “you can take supplements such as Chromium picolinate -- 1,000 mg daily -- to help with sugar withdrawal.” He added, “Vitamin B complex, 100 percent daily allowance, helps with carbohydrate cravings.”

As a life coach, the majority of people I coach are struggling to remove sugar from their diets. Making little changes, such as (1) completely eliminating soda is a powerful first step that can produce immediate weight loss (FYI: one of my gals lost 10 pounds in 2 weeks), or (2) asking the entire family to join you in eliminating excessive sugar can be an immediate source of accountability--and is especially helpful to children, and (3) replacing sugar with spices (such as cinnamon) or using natural, calorie free substitutes (such as stevia) will have big results: weight loss, lowering the risks of obesity and diabetes, and a healthier lifestyle.

As an addict with 33 years of sobriety, I know how difficult it is to remove something from your life that has a hold on you. But I am living proof that when you become aware that you have a problem, the best thing you can do is to admit to another person that you need help, follow a detailed action plan to remove the addictive substance from your life, and be accountable to as many people as possible to stay sober!

Be encouraged,

Becky

Can you reduce the risk of cancer?

2011-01-30T10:03:00.000-08:00

In my life, a number of dear friends or their friends are fighting cancer of every type. In fact, yesterday, in group of 200 people, I asked anyone to stand who is close to someone (or they are personally) dealing with cancer. Over half of the audience stood up.

My own husband, five years ago, was diagnosed with prostate cancer. We faced the diagnosis and began our fight against it. Much of our protocol included natural supplements, as well as completely eliminating white sugar and white flour, pesticides or chemicals from his diet. I am happy to say, with the combination of this natural protocol, lots of prayer, no chemo, and robotic surgery, my husband has been cancer free for 3 years.

Every cancer is different. Every individual is different. Every fight against cancer is different, but because so many of us are daily facing the disease, it is very helpful to know there are ways to reduce the risk of cancer that are accessible to all, relatively inexpensive (compared to the high cost of medicine or medical procedures), and only require that we make little changes in our lifestyles in order to see big results.

The Mayo Clinic suggests 7 ways to reduce the risk of cancer:

1. Don’t Use Tobacco. My father was a smoker until the week he died. Due to tobacco, he lost much of his ability to walk or breathe easily for the last two decades of his life--no longer able to golf with the family or even walk the dog (both activities he loved.) My father-in-law was a smoker early in his life, yet suffered with lung cancer. Another, younger relative in my life who smoked, recently made the effort to quit smoking--and kept working at it--until he quit. It’s worth it.

2. Eat a healthy diet. I can’t convince you to eat healthier or even choose organic foods, but more and more restaurants are being forced (by their customers) to provide healthy options. Look for them and try them. Most of us who do cannot “go back” once we’ve stopped eating tons of sugar, tons of butter, tons of grease, or tons of flour. We see the difference in our energy, our waistline and our complexion.

3. Workout regularly and lose weight if necessary. As a life coach to women who are often 50 pounds overweight, I know that encouragement to get active is the first step to change. Moving--walking, swimming, dancing--is the next step. But staying inactive will never lead to a healthy body or weight. Find something fun and do it! Get an accountability partner, coach or trainer to keep you motivated.

4. Protect yourself from the sun. I love being outside. I have been to the dermatologist a few times lately and have been scolded (and zapped) by her for my obvious love for the sunny outdoors. Protection from the sun includes using the sunscreens, hats, and clothing that are available--consistently. Don't be lazy or forgetful. (I’m preaching to myself here.)

5-7. Get immunized, take early detection seriously and avoid risky behaviors. With the number of cancers that are related to our digestive systems, esophagus, liver and colon, we must begin to take our health--and that of our loved ones--more seriously than ever.

As you read this blog, consider your lifestyle:

Do you visit the fast food establishments and order greasy foods more than once a month?
Do you drink sodas daily or in large quantities?
Do you smoke cigarettes, cigars, or chew tobacco?
Have you considered eating organic fruits and vegetables? If not, why not?
Have you considered eating whole grain foods instead of white flour breads and pastries?
Does your family eat healthy--if not, why not?

You are an influencer. Making little changes in the way you eat and exercise will not only reduce the risk of cancer in your life, but it can have big results in the lives of those you love.

Be encouraged,

Becky

Skins, Bullying and the Sexualization of Girls...what's next?

2011-01-23T12:26:00.000-08:00

Many are calling, Skins, the newest MTV television show, "teen porn." Others are pressuring the network to take it off the air. But is it, as the show creators and cast suggest, the common behavior of the average American teenager?

Good Morning America, in response to the uproar over this show, invited Dr Michael Bradley, author of “When Things Get Crazy with your Teen” to be their guest. He suggested that adults watch controversial shows, such as Skins, with their children, rather than let them watch it with their friends or on their own. Dr. Bradley, an expert in the field of raising teenagers in this crazy culture, wisely cautioned adults saying, “It’s not so much what you tell them, but what you ask them.” He suggests that the old strategy (of isolating our kids from bad things) no longer works in this media-savvy world because this is a “new war.”

I agree--not necessarily that you have to watch the show with your kids, but that you need to talk with teens about what is really going on around them (not what you think or hope or feel is happening).

Whatever the “hot topic” in your student’s world--whether it is transported to them by way of television, music, movies, texts, Facebook posts, or telephone conversations--that is exactly what you should be talking about with them.

If you haven’t noticed--perhaps because you don’t have kids yet, or your kids are either grown or still toddlers--our culture is and has been consuming (swallowing alive) this young generation of Americans. From the sexualization of girls to the bullying of classmates, we--the collective mass of adults in America--are retreating like stunned observers, rather than standing up, mentoring and protecting this young generation of young boys and girls.

In the past twenty-five years, I’ve been a coach, a youth worker, as well as a speaker and author for high school and college students. As an advocate for this young generation, I am convinced that our culture is not changing for the better. For example, even a decade ago it wasn’t popular to be a binge-drinking, sex-crazed teenager. Today it is. Now dozens of television shows such as MTV’s Skins glorifies, suggests, or creates a false (and demoralizing) picture of what true love, passion, fun, or a person’s worth is based upon.

At the close of the GMA interview with Dr. Bradley, he said, “If you change a belief, you change the child.”

You don’t have to be a parent of a teenager to make a difference in the life a young person. Any co-worker, relative (aunt, uncle, or older sibling), teacher, administrator, school janitor, employee at their favorite hang-out, or neighbor can make a powerful and positive difference in a teenagers life. How? Talk to them about the culture. Ask questions about what you read or hear in the news. It’s okay to be clueless or surprised. Just don’t be judgmental. It’s okay to make statements of your beliefs and why you believe what you do. They need to hear that an adult has strong, moral convictions about love and life. Most of all, don’t assume teenagers aren’t looking, hoping, even begging for someone to tell them that it’s okay to have values, to stand apart, to respect others, or that it’s right to do those things!

To change culture (a big result), our nation needs individuals like you and me to pay attention to the young boys and girls in our circle of friends and family, in our neighborhoods, and in our communities.

This week, I encourage you to make a few little changes in the way you interact with tweens, teens, and twenties: Ask questions. Listen for their answers. Share your beliefs. Pray for them. Pray for our nation.

Be encouraged,

Becky

4 Little Changes, 4 (or more) Big Results

2011-01-16T13:56:00.000-08:00

Every few months, I like to remind you that you can change every area of your life--today! You don't have to wait a month or a year to see immediate and big results. You just have to be willing to make little changes--like the ones I've suggested below:

PHYSICALLY: The statistics don’t lie. We are a nation that is fat…and getting fatter. Most likely, you are all in a relationship with someone who is obese or has diabetes (unless of course, you suffer from it yourself).

Doctors admit that the first and best course of action to take in order to reverse obesity and diabetes is to lose just a LITTLE weight. Studies repeatedly conclude that weight loss, even a little, can immediately reduce the various health risks attached to extra, unwanted pounds.

Here's one little change that will have a big result: Eliminate soda (or other sugary drinks) from your diet for one month. I call it SODABRIETY. If you eliminate all soda (note: there are 250 calories per 12 ounce can x 2 cans a day = about 500 calories), you have the potential to lose one pound (3500 calories) a week! Yes, ONE POUND A WEEK, just by eliminating soda! (Just imagine what might happen if you add a little exercise and cut back on fried or fatty foods?)

Are you in? SODABRIETY for one month?

EMOTIONALLY: I live with a counselor. He works primarily with Seriously Dating, Pre-Married, and Married Couples. That means we have to practice what he (just kidding) preaches!

Is there one little change you can make today that will immediately improve your most important relationship and allow you to experience a big result? Yes! Develop an anger diffusing statement. All couples disagree. Anger is inevitable. So, since you know it’s coming—but because you don’t know when—if you have an agreed upon “statement” to use when either of you feels out-of-control, it can bring immediate calm and reduce the risk of impulsively hurting someone you love. Try it. Brainstorm just one phrase that would signal a "time-out" to your partner. What's our statement? When I start to bug Roger, he says, “Fiesty.” When he says it, he makes me laugh. That's a big result! Rather than end up in a blow up, he is signaling to me that he is getting frustrated and doesn’t want to get angry. We just "back off" the discussion for a few minutes and start over when calm. Try it!

(Roger is hosting two couples’ events in Costa Mesa, Ca. To register for the 5 Week Seriously Dating or Engaged Workshop beginning January 22, 2011, call 714.384.0914 or email eabdelatif@rockharbor.org and a Compelling Marriage Conference on February 11-12.)

SPIRITUALLY: Almost twenty-seven years ago, I needed help to grow spiritually. Spiritual growth, for me, isn’t mystical. It’s practical. I made one little change in my daily routine in February of 1984 and I believe it has impacted every area of my life! I committed to reading a 365-Day Bible, from cover to cover, in just 15 minutes a day, one day at a time. Have I seen a big result? I have stayed married for over 3 decades. I’ve raised a great son who desires to make a difference in this world. And I’ve fulfilled my passions of becoming an author, speaker, and fitness instructor. I'd say that's big! What do you think; worth a try?

MENTALLY: Most everyone feels the pressure to get more organized, accomplish more, earn more money, feel less stressed, lose weight, or get out of debt. But none of those things can happen overnight. They happen over time—one day at a time. In my life coaching practice, I encourage my coach-ees to spend at least 10 minutes a day planning: 4 minutes when you get up to look at the day’s “to-do’s”, 2 minutes around noon time to make any adjustments, and 4 minutes at day’s end to review the day and transfer (to tomorrow) any unfinished business. W. Clement Stone said, “If you fail to plan you plan to fail.” Give yourself the gift of daily planning: 10 minutes with your calendar and to-do list. What’s the big result? Peace and productivity! Who doesn’t want that?

Be encouraged to make 4 little changes in 2011 and get the big results of peace, productivity, passion, and purpose.

Becky

A Not-So-Fun but very relevant topic: Mental Illness

2011-01-09T13:24:00.000-08:00

If you have delved into the story of the senseless shooting at a local grocery store in Tucson, Arizona, this past weekend, it becomes quickly apparent that the young man, who is the alleged shooter, had recently been exhibiting mental instability.

Because this column is dedicated to helping people change their lives, I feel that it is an appropriate time—especially in light of the tragedy—to ask if you would be able to identify and respond to people in your life who exhibit mental health problems?

In my own work with students and families, it is becoming more common to hear of teens and twenties who exhibit unexplained behavior, self-medicate with illegal or prescription drugs, or leave school or home for months at a time without making contact with their families.

As more and more young men and women—especially college aged—are struggling with mental illness, very often, their behavior is ignored or misunderstood by those closest to them.

The Mental Health America website reports that, “An estimated 54 million Americans suffer from some form of mental disorder in a given year,” suggesting that most families are not prepared to deal will mental illness.

On the very informative MHA website, they include suggestions for the caregivers and family members who are closest to those struggling, as well as listing warning signs and symptoms of young children (hyperactivity and poor grades), adolescents (prolonged negative mood and defiance of authority) or adults (confused thinking, excessive fears, and social withdrawal). Most helpful are the complete lists of advocacy networks and educational resources supportive of a wide range of disorders.

If someone you love is struggling with mental illness, it’s important to get ahead of a situation versus ignore it, especially knowing your available options for seeking care or even hospitalization.

If we, as a larger community, can make one little change that will have a big result it would be to become compassionate (rather than judgmental) listeners to parents, teachers, or students who are facing mental illness. So often, the families of the struggler feel ashamed to talk about their loved one. They feel judged or misunderstood. If you are willing to listen, help research, and acknowledge the illness as treatable, rather than condemn it, the family will be less likely to hide it and more willing to get help.

Be encouraged (and say your prayers for the families impacted by this tragedy),

Becky

Miss Dr. Laura? Call me on Tuesday, January 4th!

2011-01-02T13:26:00.000-08:00

Want to chat?

I'm filling in--as a guest host on radio--for a friend, Rich Buhler who is the host of Talk from the Heart.

No matter where you live, you can listen to me "live" online or by tuning in on Tuesday, January 4th between 3-5 pm PST on KBRT 740 AM if you live in Southern California.

Topic? How to make Little Changes and see BIG results.

Want to listen online? Visit www.kbrt740.com AND call me with your questions.

The toll free call-in number is 800.227.5278.

Talk to you then!

Becky

True Change Just Doesn't Happen

2010-12-26T15:33:00.000-08:00

As the New Year approaches, I'd like to expose three of the more common "Rez Busters" before you make a New Year's Resolution!

Buster #1: Too Long – After two weeks or even two days, many of us give up on a goal as soon as we realize that our goal will take more time than we have planned for achieving it. It happens the moment we become discouraged, or impatient, or quickly bored with our new (usually less fun) routine. The best antidote for this Rez Buster is to have an accountability partner. Whether a coach or a friend, we need someone (visible, physical, and friendly) to remind us (a) that we REALLY wanted to achieve it and (b) that’s it’s worth the effort to keep on “keeping on.”

Buster #2: Too Busy - Initially, most of us have great intentions and true passion to change, but we tend to be unrealistic with the limited number of hours in our day/week. If you start something new and you are already a busy person (overworked, overwhelmed, or overcommitted), you will need to eliminate something currently in your schedule to make room for the new routine. To avoid this Rez Buster--whether you want to take a class, join a gym, or eat healthy—you will have to plan ahead to grocery shop, prepare meals, add “to-and-from” drive time to your day, or set the alarm to get up earlier or go to bed earlier than in the past.

Buster #3: Too Hard – We’re all susceptible to quitting when something gets too hard. The problem with fatigue is that it is convincing. We DO feel tired, and sore, and weak. And that is normal. My husband is a marriage counselor who reminds couples when they complain to him, saying, “Marriage shouldn’t be this hard,” that healthy, successful relationships DO take work, they ARE hard at times, and that it’s natural to feel that way! To overcome this Rez Buster, you need to talk to and hang out with people who have achieved and sustained the goal you want to achieve. For example, at AA meetings, those of us with years of sobriety are of great encouragement to those who are just beginning. We are living proof that hard work is both required, possible, and worth it when pursuing a difficult goal.

Having been married and sober for almost thirty-three years, I know that accountability, planning, and encouragement are the keys to turning “consecutive days” into decades of consistency. So before you set your goals (which I hope you to do), make your resolutions with eyes wide open, and remember, that one day at time is the best “little change” you can make if you want to see a big result!

Be encouraged and Happy New Year,

Becky

Can you imagine not having legs?

2010-12-19T08:37:00.000-08:00

Just try to imagine being a child who is unable to walk or play with other children.

Just try to imagine being a mother who is unable to help your severely crippled child.

Just try to imagine being a person who has been crippled since childhood and is unable to leave home because you cannot walk.

You don't have to imagine it; you can see it right now in a short, 3 minute YouTube video that reveals the reality of such an unimaginable life.

In the video you'll watch stories of people who cannot walk. They will bring tears to your eyes and hurt to your heart. More importantly, my hope is that it will compel you to give (as it did me) a small donation to an organization that gives mobility, freedom, and joy to the most impoverished people in the world. $59.20 produces, ships and delivers a unique wheelchair to all parts of the world—and even more money can help an entire region! My friend, Mike, works for this organization that meets the needs of such people. It is called Free Wheelchair Mission. (Mike has no idea that I’m writing about him or FWM today.)

Will you join me this Christmas season in giving a gift to someone you’ll never meet while on earth (perhaps in heaven), BUT whose life will be POWERFULLY changed on earth because of your gift? Simply click here for more information or donate one wheelchair—I did it this morning; it was REALLY easy. Maybe you can share some of your extra Christmas cash, return a gift that you'll never use and donate the cash to FWM, use part of a gift card or write and mail a check in memory of someone you love?

Christmas—for my family—is the season in which we celebrate the gift that God gave to the earth two thousand years ago--Jesus. Because we have a God who loves us so much, so unconditionally, so personally, we are compelled to give in the same way.

Will you give a wheelchair—which will take a little change out of your bank account (about $59.20 worth of change), yet have a big result in one man, woman, boy or girl's life?

Let me know if you GIVE—let’s see how many wheelchair donations one blog can inspire in the next week—okay? FYI: Though MANY of you post on my facebook account, if you and your family give a wheelchair, please make a comment here. Okay? By the way, I don’t receive any kickback of any sort if you give—Mike doesn’t even know I’m doing this! I’d love to think that LCBR caused at least 10 wheelchairs to be donated!! Yes?

Merry Christmas and be encouraged,

Becky

Dieting Makes Mice and Men Miserable!

2010-12-12T09:46:00.000-08:00

Because coaching weight loss is a big part of what I do on a weekly basis, I was very intrigued by the recent research published by Tracy Bale, PhD and his team from the University of Pennsylvania’s School of Veterinary Medicine. They discovered that diets (or food depravation) not only cause depression, but weight gain--in mice! Their findings not only make sense to scientists--and their mice--but to anyone who has ever been on a diet.

Purposely, before the researchers put laboratory mice on a diet, they let them eat whatever they wanted for a specific amount of time. Not a surprise, the mice--given unlimited access to food--overate. (Sound familiar?) When the mice were put on a strict diet of fewer, controlled calories, they became fatigued, disinterested, and lacked motivation (you won’t believe how they tested this…). After the mice were taken off the diet, they were allowed to eat anything they wanted. Once again, they overate uncontrollably, quickly packing on more weight then before they went on a diet!

Here is what the researchers concluded:

1. Dieting makes both mice and men miserable.

By testing the blood of the mice, Bayle also found that several genes important in regulating stress and eating had changed. Previous research shows that experiences can alter the form and structure of DNA, an effect known as epigenetics. Even after the mice were fed back to their normal weights, the epigenetic changes remained. It's as if they were mice on the verge of a nervous breakdown and their way to deal was to keep on binging long after the food restriction was lifted.

"Evolution developed the brain to rapidly respond to a reduction in calories as well as change its programming for the future," Bale explained. "If you were in a famine and came across something calorically dense, your brain will tell you to eat as much as possible and pack on the calories and pounds because there could be another famine coming." To lose weight, many of us could benefit from reverse engineering this phenomenon out of the brain. Bale speculates this could be done by adding a stress reduction component to every diet.

2. Controlling stress helps a person retain weight loss.

"Because stress drives the brain pathways that seek out reward, most people seek that reward from high-calorie food. You need to find non-caloric stress releases, like yoga or exercise, to deal with it instead," Bale said, adding that preliminary investigative evidence proving yoga and meditation lead to weight loss comes as no surprise to her. A 2009 study by Australian researchers revealed that “those on low-fat diets maintained an increase in positive mood throughout the year.”

In the 2009 Australian study, “participants met with a dietician twice a month to help them stay on track and researchers assessed participants' feelings of depression, anxiety, anger, and fatigue before the diet began, after eight weeks of dieting, 24 weeks, and at the end of the year. Though participants consumed the same amount of calories and lost the same amount of weight -- 30 pounds on average -- only those on the low-fat diet maintained an increase in positive mood throughout the year. Dr. Keith Ayoob, nutritionist and associate professor at Albert Einstein College of Medicine in New York said, 'When a diet is [very] low in carbs, it can start to wear you down.'"

3. Controlling portions is the real secret to weight loss.

It may also be worth noting that when scientists like Bale want their furry subjects to slim down, they don't slip hoodia in their water, feed them exclusively grapefruit, or ask them to subsist on baby food. They simply cut back their portion sizes. Funny enough, it always seemed to work. Of course, that's not the point of this study and clearly, a mouse is not a person any more than a laboratory is a fast food joint. But besides getting diet stress under control, eating less is a good take home message for anyone who is looking for the real secret to losing weight.

As we approach both the holiday season of unlimited food festivities and the guilt and goals that follow with New Year "diet resolutions," I'd like to suggest making just a few little changes in your lifestyle, in order to see big results in your health.

1. Embrace a food plan that revolves around portion and carbohydrate control, as well as lower-fat foods.

2. Enlist an accountability partner (friend, coach, counselor, mentor) to help you process your emotions while losing weight.

3. Engage in a body and mind exercise program that includes stretching and burning and breathing and building...

Over the next few days and weeks, consider HOW you can make these "little changes" happen. If I can help you, don't hesitate to ask a question or join one of my groups in 2011. For more information, visit LittleChangesBigResults.TV.

Be encouraged,

Becky

The Gift of Change

2010-12-05T18:36:00.000-08:00

This is the season to give. Maybe it is time to change the way you give gifts? Even a little change will have a big result in someone else's life. Check out this blog (my son and his wife's) for 6 places to purchase gifts that each have a "give back" component:

JakeandKhara.blogspot.com

Included on the blog are links to 31 Bits, Krochet Kids, Toms, Mocha Club, One Mango Tree and Light Gives Heat--all organizations that are working to change people's lives. Make a change in the way you do gift-giving this year!

Be encouraged,

Becky

America, we have a problem: Diabesity!

2010-11-28T13:14:00.000-08:00

America, we have a problem!

In a very thorough compilation of the most recent medical reports, Good Morning America and ABCNews.com highlighted the following statistics:

The nation's "diabesity" epidemic, part of a paired global rise in obesity and Type 2 diabetes, has enormous ramifications for Americans' health and well-being, as well as their pocketbooks. Type 2 diabetes, the form of the disease associated with excess body weight, is a powerful driver of heart disease, stroke, blindness, kidney failure and amputation, all of which are expensive conditions.

In the report, UnitedHealth Group, headquartered in Minnetonka, Minn., recommends interventions based upon evidence that intensive lifestyle changes can prevent or delay the onset of diabetes. The landmark Diabetes Prevention Program, chaired by Dr. David M. Nathan, director of the diabetes center at Massachusetts General Hospital in Boston, demonstrated that overweight and obese people with pre-diabetes could reduce by 58 percent their risk of becoming diabetic with diet and exercise.

Not only do we have a problem, we have resistance to change!

Dr. Anne Peters, director of clinical diabetes programs at the University of Southern California, also an investigator in the federally funded Look AHEAD trial (a long-term study of weight loss and exercise on cardiovascular risks among overweight and obese diabetics) said, “The problem is that people do lose weight, and will regain it once the intervention stops. Basically, everybody with diabetes needs a lifelong lifestyle coach. You need somebody to call you and bug you. You need a support group and a walking group."

I have spent over two decades as an ACE Certified Fitness Instructor, Nutrition and Life Coach, Author and Speaker. I, too, am convinced that the average person has the desire to change but most often needs coaching and support to maintain a healthy lifestyle. Why can't we change alone? Because our present culture and unhealthy society undermines us everywhere we turn!

In 2011, along with hundreds of others in the health profession, Little Changes Big Results LLC is making a strategic case for changing the way you live by encouraging you to make little changes that will have big results—physically, emotionally, mentally, and relationally. For 52 consecutive weeks, I am going to provide personal 1-to-1 coaching, group support on a member-blog, and weekly instruction/assignments designed to inspire you to set healthy goals and reach them. I know that you can improve your life and the lives of those around you--and if you know that you need help to change or would like more information on individual coaching or to join my 2011 “Healthy American Woman” Online Group, click here.

Drunkorexia—the newest trend in addiction among students!

2010-11-21T09:28:00.000-08:00

Blogs, tweets, and clandestine camaraderie on college campuses are fueling the newest addiction among collegians—drunkorexia. What is it? A recent ABCNEWS report describes it with these details:

"According to the National Institute of Alcohol Abuse and Alcoholism, alcoholism and eating disorders frequently co–occur and often co–occur in the presence of other psychiatric and personality disorders."

"Psychologists stress that the main cause of drunkorexia is addiction."

"Abuse counselors are putting the word 'drunkorexia' in line with other eating disorders because the patient uses the same type of methods as anorexia and bulimia- they just mix it with alcohol too," said Dr. Kevin Prince, Alcohol & Other Drug Education Program Coordinator at the University Health Services in Austin, Texas.

What is the link between alcoholism, bulimia and anorexia? Dr. Stewart Cooper, Director of Grad Psychology Programs and Counseling Services at Valparaiso University said the commonalities occur when “there is planning and focus on the addiction itself.”

Though many campuses, such as NYU and University of Minnesota, are trying to expose and educate students to the power of addiction by posting binge-drinking ads and adhering to “no drinking in the dorm,” the problems are most certainly not going away.

I recently spent a few hours with a couple of kids who are addicts—young, barely sober, and uncertain if their lives can be restored. Their upbringing told a story as much as their current situation. My heart broke for them because I too had experienced teenage addiction and hopelessness. Yet, my long-standing sobriety has not only earned me the “right to be heard” with young addicts, but it makes me an advocate for them.

Here is what I KNOW from personal experience as an addict and from the hundreds of first-person interviews I've held with students who are addicted:

1. Fewer and fewer students come from families with two parents who are actively involved with their lives. This means that many social and moral mores are “up for grabs” with every student.
2. Peer pressure is extremely powerful. Great kids are finding it very difficult, when faced with the option of “popularity vs. loneliness”, to stand for what they believe or for what is right.
3. Substances today or almost instantly addictive. Not only are today’s drugs cheap and easy to obtain; their high is so immediate, that common sense or financial hardship or loss becomes irrelevant.

I implore you—the larger, community of "parents-who-care" to make some noise and get involved with students on the campuses of which you’re an alumni or where you have children attending. How? Send $ for programs, such as alcohol-free high school prom events or sponsor (coordinate, underwrite) a drug-free forum for a collegiate organization in your community or which you support or were a member. Additionally, request an appointment to ask questions of administrators, then become part of the solution by providing alternate activities for students or donating time as a mentor to listen and care for the most vulnerable of this young generation.

I am convinced that making a few little changes in your life—spending money, making phone calls, getting involved in a mentorship program—will have big, if not life-changing, results in one or more students' lives.

Be encouraged to change our culture!

Becky

Back Pain--how much is stress related?

2010-11-14T16:11:00.000-08:00

Did you know that back pain is the second leading reason (next to the common cold) that people visit their doctor’s office?

Though back pain is often caused by a trauma, millions of Americans also suffer from disks that get out of whack, pinching nerves that trigger pain in their lower backs, limbs, necks or shoulders—whether they are heavy lifters or constant sitters!

In the November 2010 issue of Vogue Magazine, Robert Sullivan, a back pain sufferer, shared the following statistic; “Americans spent $30 billion on back pain in 2007, the year of the most recent government survey, double what they spent a decade earlier.” With three of my family members experiencing similar symptoms—numbness in arms, excruciating lower back pain, and spontaneous spasms—I was most intrigued with the aspects of his article that were profoundly straightforward.

Though Sullivan’s hunt for help took him to a myriad of surgeon's, physical therapist's, and psychologist's offices, two little changes were illuminated that brought big results to him and could be helpful to anyone who implemented them:

1. Posture matters! Whether you are lifting or sitting, all major joints should be at a 90-degree angle (elbows, knees, ankles). Attention to this rule protects your spine and lower back.

2. Physical therapy or massages provide stress release, not just pain relief! Jay Hunt, clinic supervisor at Madison Physical & Occupational Therapy in NYC commenting on the relaxation effect of therapy said, “For some people, if they have 45 minutes each week with no meetings, no cell phones, no texting—this is it.” Sullivan also interviewed Dr. John E. Sarno, author of Healing Back Pain: The Body-Mind Connection who added, “The brain is very clever. The pain is a reaction to the stresses in people’s lives and in their own personalities.”

If you struggle with back pain, making these little changes can protect your back, relieve your stress, and potentially save you money!

Be encouraged,

Becky

Waste-Not Challenge

2010-11-07T13:38:00.000-08:00

On Wednesday, November 3rd, Notre Dame students, as reported in The ND Observer determined to “…reduce the 1.25 tons of food wasted each day in campus dining halls, student Food Services representative Elizabeth Davis said.” They call their campaign, Waste-Free Wednesday.

Interestingly, the students’ goal was not to reduce world hunger as much as to change the minds and ACTIONS regarding the blatant waste of food within their local community. As plates were scraped and waste was weighed–-both food and drink--the students (1) visually saw how they could save waste by initially taking less food (free to go back for seconds), and (2) were motivated by the contest to limit waste by the next weigh in (in 2 weeks).

The Notre Dame students modeled for all of us how making little changes—one plate at a time—will lead to big results!

Their example can easily be translated into homespun or company contests: nightly waste weigh-ins, spontaneous clean plate competitions, Friday food pantry give-away bags, or shared coupon saving days.

So why not try a "Waste-Not Challenge" in your home or workplace? Let me know by posting here how much waste you save, what games you played to motivate your family/team, and what you habits you have changed!

Be encouraged,

Becky

P.S. For my 2011 online groups and life coaching series, visit Little Changes Big Results TV.

What is stronger, cheaper, and easier to get? Heroin!

2010-10-31T11:06:00.000-07:00

Yep. Heroin.

It’s Stronger— more addictive than in previous years.
It’s Cheaper—almost inexpensive; only $15 bucks for a high.
It’s Easier—available near high school campuses in every class of neighborhood.

I was personally shocked while watching a recent 20/20 Special that showed suburban teens struggling to overcome a debilitating addiction to heroin. These were kids who came from good families. They lived in pretty nice neighborhoods. And they had every reason to quit using heroin—but they couldn’t. (Apparently 80% of heroin addicts relapse who have gone into treatment centers.)

Are you shocked, like I was, that heroin is stronger, easier and cheaper to get than ever before? We shouldn't be.

So is alcohol.
So is pornography.
So is sex.

As an advocate for sober living (I have 32 years of sobriety), I suggest everyone watch the 20/20 segment and read the attached informative article—it will (1) bring awareness to this rapidly growing problem and (2) possibly identify someone in your life who is using and needs help to get sober.

But there must be more you and I can do, don’t you think?

Tweens, teens, and twenties getting high is a NOT new phenomenon. But it does seem as if more and more of our youngest Americans are looking for any variety or combination of substances (street drugs, prescription drugs, alcohol, or sex) to numb their pain.

Perhaps students are simply a reflection of our nation?

It appears that a great many Americans are consumed with escaping reality by ignoring responsibility or losing themselves in anything that promises to take away their problems, erase their mistakes without consequences, or end their suffering or shame without asking for help.

Rather than accept our culture, let's change our culture by making little changes in our own lives that are sure to have big results in the lives of others.

Start today by asking, “What can I do to change the trends that are tearing apart families in my community? How can I help those who are suffering and who have no one to help them? Who needs something that I have, but don’t need anymore? Where can I volunteer as a counselor, mentor, or sponsor and give back in the same way someone helped me when I was hurting?"

The problems we face as a nation are not someone else’s—they are yours and they are mine. Answer the above questions and get busy!

Be encouraged to change the culture.

Are Americans Gullible?

2010-10-24T15:06:00.000-07:00

In a recent issue of Forbes Magazine, publisher, Rich Karlgaard, wrote a very interesting article on the “Dark Side of Optimism” in which he spoke derogatorily about American entrepreneurs and self-help gurus. An entrepreneur myself, I was curious to read what he had to say. His premise? Americans are gullible for the quick fix and super-promises that are regularly being delivered to them—plastic surgery, swift divorce options, record-breaking (drug-enhanced) athletic achievements or unbelievable financial gains. He suggests that many Americans are naïve—that we’d rather believe lies than live the truth.

His opinion couldn’t have been timelier. It was recently suggested to me that Little Changes Big Results™ is neither earth shattering nor revolutionary. Though it is a basic life-style philosophy, full of simple and practical ways for people to make little changes in their daily lives, it doesn’t deliver big results--at least not fast enough.

Perhaps the real dilemma for most Americans is not how quickly we can change, but what we consider to be big results?

Ask any addict how they achieved decades of sobriety and they will tell you that sobriety is earned one day at a time, one determined choice at a time, one week at a time over consecutive months and years. Sobriety is a big result, but it can be lost with one poor decision.

Ask a college graduate how they achieved their degree and each one will tell you that it took commitment, hard work, showing up, brainpower, and attention to details and deadlines. A college degree is a big result, but it takes years of intention and sacrifice.

Ask a parent of an adult child who is making a contribution to society what it took to raise such a great kid and they won’t tell you it was easy or effortless. They will tell you that it took unlimited conversations about values and morals (that began at a very young age), lots of prayer, consistent role modeling, and personal (especially financial) sacrifice. Raising a great kid in America today is a big result, but it takes time and courage.

Ask any woman who has grown up with the image of super-thin magazine models (that elicited an epidemic of eating disorders) or the lure of plastic surgery as ones preferred method of beautification but chose to maintain a healthy weight through balanced eating and regular exercise, and she’ll tell you she had to exhibit self-control every day. In a nation where obesity and diabetes are escalating, a healthy, naturally aging body is a big result, but it takes daily discipline to make oneself workout, eat less, and accept ones age and genetics.

Ask any monogamous couple, who has been married for over two or three decades, how they stayed faithful for so many years and they will tell you that it was a decision they made to the person they married to honor each other (and their commitment) all the days of their lives. Marriage to the same person is a big (actually, it is a huge) result, especially if you have kids, but it requires wholehearted love for another more than for oneself.

I’m all about BIG RESULTS. In fact, I’m living proof that little changes add up to decades of sobriety, marriage, parenting, weight maintenance, and more education. So if those are the big results you desire, then join me here weekly for simple, practical advice on how to get what you want with the life you’ve been given.

Be encouraged,

Becky

PS I'd love to hear your thoughts...please comment on this blog!

House Trashed, Kids Smashed, and Parents Jailed in Florida

2010-10-17T15:51:00.000-07:00

This weekend in Florida, police responded to a noise complaint only to find 500 kids smashed, 1 house trashed, and 2 parents jailed as reported in the NY Daily News.

"The mother, 43, told the cops that she had helped plan the party for her 16- and 17-year-old sons but was told to stay in her room "the whole time because my son wanted me to stay there for the evening so he could have the party." She also insisted "everyone brought their own alcohol into the house."

The answers to the obvious questions such as…

“Who provided the alcohol?” or
“Were the parents home?” or
“Where did all these kids park their cars?”

were succinctly answered in the article.

Unfortunately, there was little helpful information given to parents of teens to avoid a similar situation with their kids.

I’m an advocate for teenage sobriety. My credentials, as well as my empathy for parents and teens, go deep. I was an alcoholic as a teenager—who hit cars while drinking, almost died of alcohol poisoning and dropped out of college due to a binge drinking, sexual assault incident. Once sober, I became a coach and youth worker on a large, public high school campus for almost a decade. By the time I had a teenager of my own, I often felt alone in my conviction to provide an alcohol-free social life for my son.

Then and now, alcohol-use is synonymous with a fun, active social life on most campuses. And in most communities, many adults actually consider underage alcohol-use harmless, while a vast majority of underage students consider alcohol-use a “rite of passage” if not a sign of popularity. Herein lies the dilemma: kids want to be popular and parents certainly don’t want to hinder them from feeling accepted by their peers, but as the Rasabi family found out, there are legal ramifications for holding an underage drinking party—whether you supply the liquor or not.

Having experienced all stages of teenage underage drinking—being the teenager, working as an advocate for teenagers, and then becoming the parent of a teenager, I consider alcohol and its use to be worthy of a family discussion (ranging from family of origin issues to personal convictions) with children at a very young age.

At FamilyEducation.com, there is a variety of very helpful information including the most current statistics of kids and alcohol, as well as the following specific steps parents should consider if they have teens:

1. Evaluate how your family uses alcohol. Daily, to relax? Only for special celebrations or for religious ones? Only when there's company? Are you comfortable with the message this conveys to your children?

2. Don't involve your teenager in your drinking by asking her to bring you a beer or mix you a drink.

3. Should you introduce alcohol to your teen at home so he can learn of its effects? Some parents do; others feel that serving alcohol at home reduces yet one more barrier to keeping him alcohol-free. (Also, most alcoholic drinks are an acquired taste; it may be advantageous if a teen isn't taught to like them.)

4. Lock up your liquor. While motivated teens seem to have little trouble buying liquor, a good amount of what they drink comes from someone's home stock. If you lock it up, you don't have to worry about your teen (or her friends) getting hold of it.

From personal experience, alcohol use and abuse within a family can have a profoundly negative impact on everyone. Not only can it become a source of legal troubles, but it can be the catalyst for dropping out of school, losing friends, or being removed from sports teams.

If there are students in your life, don't hesitate to make one or more of the little changes suggested at FamilyEducation.com or DrugFree.org -- any one of them has the potential of delivering a big result fro your family!

Be encouraged,

Becky

Fight Cancer with Food

2010-10-10T12:25:00.000-07:00

This week, another friend of mine was diagnosed with cancer. It is devastating to receive such news. Yet, more than ever, cancer seems to touch most families—boys and girls, men and women.

Though each cancer is different in origin and impact, more and more people are understanding the power they have to fight cancer, if not prevent it, by changing the foods they eat, how they prepare their food, and even how often they eat out.

I know. My husband had cancer. Upon diagnosis, he spent unlimited hours researching how the “right” foods could change the way his body fought cancer. In a nutshell, he began eliminating white sugar and white flour which began the reversal of unhealthy habits and possibly even the retardation of his tumor. He is now "cancer free" after following a very strict nutritional protocol and eventually undergoing a successful robotic surgery.

We attribute a great deal of his positive outcome to his diligent commitment (which soon became an entire family’s commitment) to fighting cancer through nutrition for the 2 years before, then during and continuing after his surgery.

I encourage you to review a very helpful website, Helpguide.org for a very practical presentation on 6 Cancer Prevention Diet Tips:

#1 – Focus on Plant Based Foods: It comes down to this: Plants have less fat, more fiber, and more cancer-fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer.

#2 Bulk up on Fiber: Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.

# 3 Cut Down on Meat: You don’t need to cut out meat completely and become a vegetarian. But most people consume far more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal-based products you eat and by choosing healthier meats.

#4 Choose Fats Wisely: A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a lot of unhealthy fat. Eating a diet high in fat increases your risk for many types of cancer. But cutting out fat entirely isn’t the answer, either. In fact, some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.

#5 Choose Cancer-Fighting Foods: Colorful fruits and vegetables are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.

#6 Prepare Your Food in Healthy Ways: Carcinogens are cancer-causing substances found in food. Carcinogens can form during the cooking or preserving process—mostly in relation to meat—and as foods start to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, beef jerkey); burned or charred meets; smoked foods; and foods that have become moldy.

Each of the above tips require only little changes in the way you eat, yet from personal experience, I promise that they can have big results!

Be encouraged,

Becky

Telltale Signs of Teenage Suicide

2010-10-03T11:52:00.000-07:00

Are you aware that 6 students from Cornell University committed suicide last year by jumping off a bridge to their death?

Or, did you know that suicide is the 3rd leading cause of death among American teenagers?

Though stress or breakups appear--on the surface--to be the cause, a closer look reveals that telltale signs usually appear while students are still in high school. And most often, the adults around those struggling adolescents are unable to decipher if they are just exhibiting typical teenage moodiness or signs of mental illness, such as depression or bipolar disorders.

In a recent CBS News report, citing that 14% of US High School students seriously consider suicide, President David Scorton of Cornell and President Richard McCormick of Rutgers discussed how important it is for adults and teenagers to remove the stigma against mental health issues, as well as restrict the means by which students use to commit suicide.

But the most preventative measure that could immediately be implemented by parents, faculty, administration, or fellow students is to just talk to students who seem to be struggling, simply asking, “Is something wrong?” By listening to the concerns of struggling students, especially acknowledging that their feelings of loneliness or insecurity are not uncommon can curb the impulse he or she might have to end his or her life.

As a troubled young woman, who almost committed suicide before I was 21-years old, this story reminded me of how I too considered suicide as a way out of my struggles. But because a stranger offered to talk to me and listen to me (after a court hearing, when I was very vulnerable), I’m alive today. He listened long enough for the impulse to leave me.

I’d love to think that today’s blog and CBS News story have created significant awareness in your life to the struggles of today’s teenagers. One little change in the way you react to mental illness, give permission to talk about uncomfortable feelings, empathize with loneliness, redirect a conversation, offer to meet up again or suggest a mental health check-up could save a young person’s life—literally—and that would be a BIG result.

Be encouraged to make a difference in a young person's life!

Becky

Have you ever read the Big Book?

2010-09-26T19:46:00.000-07:00

This week, Alcoholics Anonymous' Big Book, after 70 years, is being released in its original form. Included in The Book That Started It All is founder, Bill Wilson’s hand written edits from the manuscript, making for a fascinating story of how the organization was shaped in 1939.

Alcoholism touches millions of lives.

I am the child and grandchild of alcoholics. Yet, like most teenagers, I never imagined that my hard-partying “good times” at 15-years old would eventually land me “at the bottom” by the time I was 21. But they did. In a courtroom, faced with drunk driving charges, possibly pregnant by one of two men, I could trace the demise of my life to my first drink in high school. Before “binge drinking” was popular, I drank more than anyone else—a common thread among alcoholics. Unlike most of my friends, I was never too hung over not to drink the very next day. And for years, I blacked out or passed out almost every time I drank. The signs were all there, yet I wouldn’t admit that I even had a problem, much less identify myself as an alcoholic…until I stood in front of a judge.

Because I wasn’t sentenced immediately, I had time to think about my future. But after only a few hours alone with myself—I felt trapped. I wanted out of my addiction and out of my predicaments, but I had nowhere to turn. I’d burned all my bridges—lying, deceiving, and betraying people whenever it allowed me the opportunity to get high. I considered suicide. Instead, I drove to a church. I was looking for something or someone to save me—literally. And I actually found someone. The janitor. He was newly sober. Having lost his job as a schoolteacher, the only job in town he could get was a church janitor. It was more than a coincidence.

Because of the janitor, I found hope that day. I asked and received forgiveness that day. I felt release from my shame and guilt as I began to walk through the first few 12 steps, “I can’t, God can, I’ll let Him.”

I’ve since spent over 32 years gratefully sober (as my friend likes to say). I’ve spent as many years telling my story to students and adults who struggle—it’s called the 12th Step. And almost every year near January 28th, I go to an AA meeting and get my “chip” as a symbol (and a reward) for the battle I’ve won for my family—past, present, and future—ending the legacy of alcoholism in my family with my generation.

I, for one, am extremely grateful for Bill Wilson and his friends who paved the way for the millions of us who have struggled with addiction. I’m a beneficiary of the stories and steps these men and women articulated 70 years ago, reminding us that empathy and support is often best understood and most freely given by other strugglers. And I’m genuinely impressed with the timelessness of the 12 Steps that continue to give a pathway to men and women—across the world—on how to live sober, love others and give back.

It should be no surprise that Little Changes Big Results™ is built on a similar foundation as Alcoholics Anonymous:

Once you become aware that you have a problem, you can receive courage and hope to change by admitting to God and others that you need help. And big results will come with the accumulation of little changes achieved one hour, one day at a time. Most importantly, long lasting change is sustained by accountability to others—especially to fellow strugglers who know when to lift us up, call us out, encourage us to attend a meeting, get on our knees and humble ourselves in a prayer, or make amends to those we’ve hurt.

I hope you are encouraged,

Becky

Robotripping--a new, cheap high among students!

2010-09-19T09:55:00.000-07:00

Today, a new trend among students is Robotripping—taking cough medicine from a parent’s medicine cabinet and getting high.

When I was growing up, we simply drank our parents’ liquor that, similarly, was neither hidden nor locked up. We knew where to find it and how to replace the amount we took with water.

Yes, kids have always been doing risky and dangerous things, but if you're a parent today, you can protect your kids and their friends by making three little changes that will have big results:

(1) Discuss then Role Play: Talk about the daily news reports that discuss drugs and alcohol. Don’t assume your kids are oblivious to these stories. Instead consider each scenario a teaching opportunity. For example, this week, a young starlet failed another drug test after only a few weeks out of jail and rehab. Discuss the details. Ask simple questions, such as, “Do you know anyone who does this stuff?” Don’t accuse, just discuss. Then “role play” with your kids: What would you say if you were asked to try a substance or do something illegal? What would you do or whom would you call if your friends weren’t ready to leave a party and you didn’t have a ride home?

Additionally, talk about your past. You don’t have to give specific details as much as identify with the pressure of being in an uncomfortable or scary situation or the importance of friends who have similar values. Don’t underestimate the importance of your concern and interest in your kids’ culture.

(2) Be a Role Model: As a Life Coach and former athletic coach, I have consistently raised the bar for my own life so that I am presenting the possibility to students that you can be fun and sober and live by your convictions, even if your peers or coworkers or family members do not hold those same values.

Just last week, I spoke for my son’s non-profit organization that serves the Latino community in our county. As I told the students and their parents about my own struggle with alcohol as a teenager, my consecutive years of sobriety, and how difficult it was to be a sober parent and raise a child in a sex-crazed, binge-drinking culture, my son began to wipe the tears streaming down his cheeks. His tears reminded me just how difficult it was for both of us during his high school years—to have a parent not really fit in nor align herself with the partying culture of society. There was a cost for both of us. Parents and kids must know that there will be lonely times when you determine to live differently than the cultural norms.

(3) Clean the House: This little change is pretty simple. In the recovery world, when you get sober, you clean—and it starts in the home. Based on recent reports, household meds are today’s drug-of-choice for kids. Do you have medicines in your cabinets that others can freely access--everything from prescription drugs to over-the-counter medicines? Or do you have a case of beer or wine in your garage? Would you even notice if a bottle or two were missing? Remember, it may not be your kids who want what to experiment with what you have in your house—their friends might be the savvy and sneaky ones.

Whether or not you have kids of your own, this young generation is looking for caring adults who will take an interest in them by offering them wise advice, a role model to follow, and a safe house in which to live or visit.

Be encouraged,

Becky

Find LCBR on YouTube!

2010-09-12T16:01:00.000-07:00

Because research shows that it takes AT LEAST 60 Days to change a habit, I'm committed to helping you change your life in 60 seconds, 60 minutes, and in 60 days!

My latest one-on-one "LIttle Changes Big Results" Life Coaching package is called STARTING OVER. It is a 60 day series that will be designed with you and specifically for you to reach your goals. If you want more information, click here.

If you want to join my upcoming LCBR Online Coaching Group, we begin on October 1st. We are going to change our lives in 60 minutes a day--a practice I have followed myself for over 25 years! Our theme? Play, Plan, Pray! Click here for more information or to register.

And finally, I am adding a regular feature to the Little Changes Big Results weekly blog--a weekly VLOG (video log) on the Little Changes Big Results TV channel! Whether I'm in California or on the road, I'll be posting a "little change" for you to make each week that will add up to "big results" in every area of your life. This week--clear the clutter and conquer the chaos by timing your least favorite tasks. Click here and visit the LCBR TV page at LittleChangesBigResults.TV this week, and every week, for your free, weekly LCBR TV TIP!

I'd love your feedback AND if you ask me a question at the new home of LCBR.TV I will be sure to answer you by email.

Be encouraged,

Becky

Who's the Teach?

2010-09-05T10:14:00.000-07:00

Most of us get hooked on one or more “reality” TV shows each season. Whether we are fascinated by clothing design, food preparation, competitive games, or weight loss, a huge variety of content is available to the average TV viewer. But not very often is there a show that inspires us to give back to society, especially to today’s young generation.

I've come across such a show, starting in October that I think will do just that!

At 59 years old, Tony Danza, TV and Broadway actor, is also a graduate of University of Dubuque (Iowa) in History Education. Though he never taught school after graduating from college, he has taken on the challenge now—teaching at the largest high school in Philadelphia—10th grade English! The A&E Network will be airing his journey—the tears, the challenges, the inspirational stories this fall.

Assigning work that included poetry contests, short stories, and relatable life lessons from classic books, Danza, in this week's edition of Parade Magazine, shared that he was the one who was most changed by the students he grew to love saying, “You have to be a father, a mother, a social worker, a psychiatrist. The kids need to know someone cares.”

His goal? To inspire other adults—young or old—to be teachers.

When he contemplated the impact that one person, one teacher has on a classroom or campus or community, rather than being discouraged, he realized that changing ONE life is incredibly important to that ONE child.

You don’t have to be a college-educated teacher to teach. You can make a little change in the way you spend your free time and see a big result in someone else’s life!

In every community, there are organizations, ranging from the Boys and Girls Club of America to local community or church tutoring programs that are always looking for adult volunteers. One caring adult can become a teacher, mentor, or foster grandparent to help one student read more proficiently, have someone special to talk with about their struggles, or just provide rides to after-school activities. In fact, some school districts offer emergency credentialing for adults who are willing to teach specific subjects in which they have expertise.

Take time—this week—to research what your local community needs from you. Become a volunteer for special needs children, disadvantaged students, or go big and return to school in some capacity. This is not just a good idea. This is a challenge!

Be encouraged,

Becky

Little Changes takes a vacation!

2010-08-29T18:07:00.000-07:00

For the first time in over 52 weeks, I am taking a vacation from writing! I encourage you to review any or all of the previous posts that were written each week to capture the pulse of culture. Please check back next week for the beginning of my second year of the "Little Changes Big Results" blog. I also want to invite you to visit me at Little Changes Big Results TV for regular video posts, coaching packages, and more!

Be encouraged,

Becky

An Amazing Last Act by Cubs Coach...

2010-08-22T16:14:00.000-07:00

Chicago Cubs coach, Lou Piniella, unexpectedly retired today—after decades in baseball. In an emotional departure from Major League Baseball, he gave his team an abrupt notice that he would be leaving his post—and not because of controversy or contract disputes. Piniella’s mother, who lives in Florida, has been very ill. After missing four days of coaching this month and already contemplating an end-of-season retirement, Lou felt it was not helpful to the team or his family to wait any longer, saying, "My mom needs me home and that's where I'm going."

Not considered by most sports writers or fans as a sensitive leader or compassionate coach, Piniella was more often recognized as a competitive and hotheaded MLB manager because of his crazy antics and irate outbursts from the dugout.

Piniella's departure caught my attention for this reason: rarely does anyone leave a high profile position, much less resign from a successful and public career to return home to take care of an ailing parent, child or spouse.

Lou’s raw emotion today, his strong commitment to family, as well as the obvious love he has for his mother is perhaps one of the finest moments of his career.

Whether you are a coach, a parent, a son or a daughter, sibling or spouse, you are a leader whose actions speak louder than words. Consider today what little changes you might make in your work life that will impact your family life. I am confident you will not only see big results, but you leave a lasting legacy.

Be encouraged,

Becky

Eat, Love, Pray

2010-08-15T11:31:00.000-07:00

I’ve not read the best-selling book nor seen the movie, Eat Love Pray, but the title alone has the potential to create a template for a short, personal inventory of your physical, emotional, or spiritual health at any given moment.

We have to EAT to exist. Most of us make daily food choices that are either driven by impulse and convenience or meticulously calculated and planned, (or some erratic combination of both). Yet, over the past decade the increased awareness of the detrimental impact that high fat or extra-sugary foods or drinks can have on our bodies has been enough to force the average person to reconsider what and why they EAT. What (or how much) we eat is not the only consideration. Many of us eat for comfort, to relieve stress, or to drown our sorrows. Yet with the increase of obesity, high blood pressure, and diabetes impacting all age groups, more of us are realizing that we must become healthy, sensible, self-controlled eaters. We understand that limitless, indulgence isn’t good for us, thus eating healthy is not an option if you want to live longer. We know we must change, but how?

To truly enjoy our lives, we have to LOVE others and ourselves. The majority of mental health experts suggest that the quality of love we received (or missed out on) in childhood is a great indicator of how we will love as adults. How we were loved as children also determines how we perceive or feel about ourselves as adults. If we were fortunate to have been given great love as children, we will find it easier to experience loving relationships as adults. But love is a decision, as much as it is an emotion. To love is to forgive, give, wait on, encourage, and believe in others. Anyone can decide to love.

To PRAY is to communicate with heaven. The online dictionary defines prayer as “speaking to God, a deity, or a saint, for example, in order to give thanks, express regret, or ask for help.” Merriam’s Dictionary similarly describes prayer as “addressing God with adoration, confession, supplication or thanksgiving.” Why is it important talk to God? There are a variety of reasons. A soldier who is in battle would say that talking to God gives him peace. A mother of a seriously ill child pleads with God for supernatural intervention, knowing that neither money nor medicine guarantees health. Prayer ranges from pleading to praising, from asking to thanking; from questions posed to answers received. To pray is to look up, to see life from an eternal—rather than temporal—perspective. Prayer releases hope. And we all need hope to get through the tough times.

Today…

(1) Consider what little changes you can make to what, why, and when you EAT in order to improve your health—less fat, less sugar, smaller portions, or fewer calories per day?
(2) Decide to make little changes in the way you LOVE others and yourself—eliminate a hurtful word from your vocabulary, hug more often, apologize more quickly, or forgive more easily?
(3) What little changes can you make in the way you PRAY? Try kneeling before you get into bed, journaling your two-way conversations with God, or consider visiting a monastery for a silent retreat.

I’m convinced that little changes will ultimately lead to big results in our lives.

Why not EAT right, LOVE generously, and PRAY passionately one day at a time?

Be encouraged,

Becky

We're not getting healthier, we're getting heavier!

2010-08-08T10:38:00.000-07:00

As an ACE Certified Fitness Instructor for over two decades, I have been required to keep my nutrition education current by regularly taking online courses, even attending the renown Cooper Clinic in Dallas to acquire their “best” advice for helping men, women, and students achieve then maintain weight loss.

Yet, I’m discovering that most Americans are simply not paying attention to the health reports.

This month, the CDC reported that obesity has hit a new, national high:

"The nation's waistline is expanding -- with nine states reporting more than 30 percent of their residents are obese -- a far cry from 10 years ago when not one state had such a high prevalence of obesity, researchers at the U.S. Centers for Disease Control and Prevention say.

In 2007, only three states reported an increased prevalence of obesity above 30 percent -- Tennessee, Alabama, and Mississippi," Dietz said during a telephone press conference. Now, there are nine states that exceed [that mark]: Missouri, Kentucky, West Virginia, Tennessee, Arkansas, Oklahoma, Louisiana, Mississippi, and Alabama."

If you fall into the category of obese, overweight, or struggling to lose even ten pounds, I want to encourage you to make even one little change in your diet that will have a big result in your overall health, in addition to expediting weight loss.

Here are a few simple ways you can begin to cut back on or burn calories:

(1) Start by eliminating sugar. A helpful article on the Family Education website suggests that sugar is number one food additive in America. To eliminate unwanted calories from sugar, begin by reducing sugary drinks and sodas from your daily diet. Start by simply removing sodas from your home and only drink them when away home. Next, be diligent to read all labels on packaged foods, searching for one of the 25 different names used for sugar in your packaged foods—such as dextrose, sucrose, fructose, glucose, and maltose…

2) Increase your physical activity each week. I'm sure you already know this, but by burning 500 calories each day for one week (or 3500 calories), you will lose one pound of weight. Find a friend and develop a workout plan that has variety and intensity--begin with twenty and increase to forty minutes--by walking, biking, jogging, climbing stairs, or gardening, etc.

(3) Eat less fat. Eliminate up to 500 calories daily from your current diet by avoiding fried foods or full-fat creams/milk/cheese products. If you do, you're guaranteed to see immediate results.

Perhaps it’s time for you to answer the following question no matter what state you live in: Are you getting healthier or heavier? If you're getting heavier, it's time to get healthier!

Be encouraged!

Becky Tirabassi

Did you have a $320,000 Kindergarten Teacher?

2010-08-01T16:52:00.000-07:00

Recently, a group of Harvard researchers and economists found that having a great Kindergarten teacher could translate into increased earnings as an adult!

The researchers interviewed students—now 30-year old adults—from a 1980’s study of 12,000 Tennessee kindergartners called Project Star. Originally, the study was intended to reveal the importance of smaller class sizes. But because the classroom size and socioeconomic mix of each class had been similar, the vast difference in performance as adults could not be explained without looking at the individual impact of their teachers.

They came to the following surprising conclusions:

The students who learned more in Kindergarten because of a “great teacher” were (1) more likely to have attended college, (2) more likely to be saving for retirement, (3) less likely to be single parents, and (3) more likely to earn more money.

The New York Times article, titled, “The Case for $320,000 Kindergarten Teachers” caught my attention not because I have a Kindergartner, nor because of the disparity in the amount proposed that a teacher is worth versus what they earn. I was intrigued with the findings because of the skills mentioned that great teachers taught their young students. They didn't name the subjects of reading, writing, or mathematics. The lifetime skills that the “great” Kindergarten teachers imparted to their students were “patience, discipline, manners, and perseverance.”

If you're like me, you're impressed when young children learn to read, how early they learn to write, or how quickly they can add or subtract. But this study seems to suggest that timeless values are an incredibly strong predictor of a child's success as an adult.

For those of us who fall into the categories of parent, mentor, grandparent, relative, babysitter, neighbor, coach or concerned adult of a 5-year old child (or student of any age for that matter), this study is a mandate to raise our standards and make any little changes in our lives that will have big results in the lives of those we know and love.

Is it time to go back to school and refresh your skills of patience, discipline, manners, and perseverance!?

Be encouraged,

Becky

You don't have to look too far to be inspired to change!

2010-07-25T20:46:00.000-07:00

Each week on my blog I share a current affair that is intended to inspire you to make a little change in your life and achieve a big result. This week, I was reminded that you don't have to look very far to be inspired!

My mother's birthday was on Friday--she plays golf three times a week, greets visitors at her church, drives friends to the doctor's office, paints original art, and plays the organ. For her birthday, she requested no gifts, but that donations be made out to one of her favorite charities, "His Chaplain for You/Paws for Cause" -- an organization that empowers volunteers to feed the homeless and includes hospital visits by therapy dogs to those very lonely and ill. It made me proud to be her daughter, fortunate to have such an inspirational mother.

On Saturday, my husband and I attended the wedding of a young woman I met on an airplane about three years ago. At the time, she was about to graduate from college. She was struggling to make important decisions about where to live, work, and who to date! We struck up a conversation that continued long after our flight. We met weekly, then regularly after that first conversation--and I became a mentor to her and her friends. Eventually I wrote a fictional book, loosely based on our relationship titled Emails to My Daughters, attempting to describe how today's young generation finds it so difficult to navigate our culture. The wedding was absolutely beautiful--I was honored to be a guest at her lovely wedding.

The weekend culminated with a 5K, 1K and Pet Costume Contest in a large Southern California park with hundreds of families and dogs who came out for to support our friend's non-profit organization, His Chaplain for You/Paws for Cause. In fact, the Orange County Register covered the Gala with its TV celebrity appearances, silent auction, Gala, and more! When all the canine-craziness was over, all the proceeds went to help the homeless and hospitalized. My friend, Roy Gerber, is the founder and a true inspiration! (For more about Paws for Cause and their homeless ministry, view this short YouTube reel.)

If you are like me, you have been inspired by a special friend or family member. Don't let their impact in your life go unnoticed. Let them know what little change they made in your life that has had a big result. Take time today to write them a note of encouragement, give a donation in their name, or better yet, volunteer alongside of them to help the veterans or homeless in your area.

Be encouraged,

Becky

F as in FAT!

2010-07-18T20:11:00.000-07:00

A June 2010 research study titled, "F as in Fat" released startling resuts:

Adult obesity rates increased in 28 states in the past year, and declined only in the District of Columbia (D.C.), according to F as in Fat: How Obesity Threatens America's Future 2010, a report from the Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). More than two-thirds of states (38) have adult obesity rates above 25 percent. In 1991, no state had an obesity rate above 20 percent.

Equally alarming were the statistics reported for children struggling with obesity and how their parents seem unaware of the epidemic:

84 percent of parents believe their children are at a healthy weight, but research shows nearly one-third of children and teens are obese or overweight. Currently, more than 12 million children and adolescents are considered obese.

What is obesity?

The Center for Disease Control defines obesity as follows: For adults 20 years of age and older, a BMI of 18.5 to 24.9 is considered healthy. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

But obesity can be reversed and more importantly, prevented. Either option begins with little changes. The CDC suggests that families begin by encouraging simple, healthy eating habits such as:

* Provide plenty of vegetables, fruits, and whole-grain products.
* Include low-fat or non-fat milk or dairy products.
* Choose lean meats, poultry, fish, lentils, and beans for protein.
* Serve reasonably-sized portions.
* Encourage your family to drink lots of water.
* Limit sugar-sweetened beverages.
* Limit consumption of sugar and saturated fat.

In fact, the CDC is convinced that "small changes every day can lead to a recipe for success!" (Their words, not just mine!)

This week, print this list of healthy eating suggestions and incorporate JUST ONE OF THEM into your lifestyle--the one that is the easiest for you or your family to do.

Just one little change can have big results—weight loss, lower cholesterol, or especially to lower the risk of diabetes or sleep apnea.

Click here for additional information on obesity from the CDC website, as well as how to assess BMI and/or if you or a family member falls into an unhealthy category.

Be encouraged,

Becky

Is it just celebrities OR is our culture out of control?

2010-07-11T11:10:00.000-07:00

By now you’ve seen or read the recent news about actress Lindsay Lohan’s 90-day jail sentence. Those who have not seen the news only need to know that a wonderful young Disney actress, now a 25-year old woman, has been sentenced to jail time and a “stay” in a rehabilitation facility. The judge, who has been attempting to steer her away from drugs and alcohol for a number of months, has no more “second chances” left for Lindsay.

In a July 11, 2010 article, Gloria Goodale, reporter for the Christian Science Monitor challenged readers to delve deeper into this story. Rather than focus on the lifestyles of “out-of-control” celebrities, she proposed that our entire culture is out of control and we have lost our moorings. Interestingly, Goodale opened her article by quoting a Jewish Rabbi, rather than a lawyer or media specialist:

"This is the blind leading the blind," says Rabbi Boteach. "Police can erect a barricade against going over a cliff, but they can't impart values."

Goodale purports what many of us—especially those in the helping professions—have come to believe about today’s culture: “behavior is influenced by like-minded cohorts and less and less by traditional values.”

What are traditional values anyway—does anyone know or adhere to them?

Rabbi Boteach believes there are the “four essential” traditional values that create a meaningful life. They are:

A grounded life (where someone makes you take out the garbage), spiritual values (including the sanctity of marriage), surrounding yourself with friends who tell you the truth—not people who use you or lead you into trouble, and giving yourself to a cause which is higher than yourself.

I've just attended a national conference on marriage. The breakout sessions I chose to sit in on each had to do with teaching the traditional values of marriage to young men and women, boys and girls. I found the current statistics and research on marriage, sex, and the media to converge in such a way as to motivate me EVEN MORE to become outspoken about traditional values that lead to great relationships and meaningful lives for people of all ages.

You owe it to yourself (and those you know and love) to become a part of changing our culture for the better by speaking up. Surely there are young men and women in your life who are desperate for someone to tell them that marriage can last a lifetime, sex is best within a marriage bond, and it is possible to be sober, fun and happy:)!

Each week I ask you to make a little change that can have a big result. What are you waiting for? Become a mentor to newlyweds or teach a class on marriage to young men and women in your community, on a campus near you or at your church. (And if you need a curriculum to get you started, try Wait Training or a good book that talks about the science behind sex and the brain, read Hooked.)

Let's make a difference with our lives right where we're at--rather than complain about celebrities, let's change our culture!

Be encouraged,

Becky

Underage Drinking on Fourth of July--A National Trend

2010-07-04T12:21:00.000-07:00

The first time I got drunk, I was a 15-year old cheerleader and it was the Fourth of July. Some older football players bought beer for my girlfriends and me, and I drank more than anyone else. I drank the next day too, even with a hangover. I should have known that my unusual tolerance and unlimited capacity to drink alcohol, was due to the fact that I was the child of an alcoholic. Instead of being repulsed by the taste or side effects of beer, I proceeded to drink every weekend following the Fourth of July. By the end of football season, I was blacking out or passing out every time I drank. From the time I entered college, until I dropped out after a humiliating incident during one night of binge drinking on campus, I drank every day, eventually adding marijuana and occasional drugs to the substances I used to keep myself from feeling the pain or facing the shame of my obvious-to-everyone-but me addiction.

According to the Drug Abuse Warning Network, Fourth of July is one holiday each year when underage alcohol abuse doubles—as evidenced by emergency room visits across America:

Results from an average day in July 2008 found that there were 502 emergency room visits involving underage alcohol use across the U.S. However, during the 3-day Fourth of July weekend, the number of daily visits jumped to 938 – an increase of 87%.

I’m obviously not surprised by the Fourth of July underage drinking statistics, but I am surprised by how many kids are drinking...and why.

On June 29th, 2010, Newsweek reported that the prevention organization, Partnership for a Drug-Free America recently surveyed underage drinkers, highlighting changing trends. For the first time, the number of girls who drink is on the rise, while the number of boys who drink remains the same. Up 11% from last year, 59% of middle and high school girls are drinking. And the reason they drink is also different. While girls drink to escape or cope with pressure and problems, boys drink…to have fun.

The Center for Marketing Alcohol and Youth, reports that the average age of a student who drinks is now 13-years old while five thousand kids a day under the age of 16 will have their first drink! More importantly, CAMY believes that parents can change these trends just by talking to their kids!

Our research shows that kids who consistently learn about the risks of drugs from their parents are 50% less likely to use drugs and alcohol than those who do not; yet, only 30% of teens report learning a lot from their parents.

As someone who started her binge drinking at the age of 15 on the Fourth of July, I am compelled to challenge all parents and concerned adults to consider talking about these statistics with teenagers. You never how timely your "talk" might be and what little change or big result it can have in a student's life!

The Prevention for Drug-Free America’s comprehensive and interactive website is a great resource for both parents and students, including practical advice for preventing teenage drinking on holiday weekends, such as the Fourth of July, suggesting:

1. Talk with your child about alcohol facts, reasons not to drink, and ways to avoid drinking in difficult situations. 2. Encourage your teen to visit our Check Yourself website for information about drugs and alcohol. 3. Keep tabs on your young teen’s activities, and join other parents in making common policies about teen alcohol use. 4. Develop family rules about teen drinking and establish consequences. 5. Set a good example regarding your own alcohol use and your response to teen drinking. 6. Encourage your child to develop healthy friendships and fun alternatives to drinking. 7. Believe in your own power to help your child avoid alcohol use.

Be encouraged to make a difference,

Becky

Can you eat 21 meals on the road and be healthy?

2010-06-27T15:21:00.000-07:00

I recently ate 21 healthy meals on the road.

Believe it or not, there are plenty of low-cal, low-sugar options found on the freeways, at airports, or fast-food chains.

This week, Health.com detailed numerous healthy eating options for both the road warrior or family vacationer. (I was pleasantly surprised that many of the suggestions were ideas I’ve used for many years.)

All Day Breakfast – A restaurant (at a hotel or close to a freeway) will usually serve an egg breakfast that is healthy. Just be sure to ask for—in advance—no butter on your toast (put on side) and for your scrambled eggs to be cooked dry (this eliminates greasy), and include a few vegetables. As for sides? Instead of potatoes, ask for tomatoes, fruit, or cottage cheese. (One afternoon in Manhattan, I fully enjoyed an avocado, tomato and feta cheese omelet, dry and well done. It was one of my favorite meals of the week.)

Oatmeal on the Run – Even restaurant chains, such as Starbucks, now offer a low-calorie, fiber-friendly snack or breakfast for travelers or businesspersons on the run. It’s a great and healthy alternative to a scone or muffin. It’s an especially healthy quick meal in many airports!

Coffee drinks are rarely calorie-free and often full of sugar. Opt for a non-fat latte or iced-coffee with organic, sugar free sweetener, rather than any combo of sugary coffee drink. Carrying your own organic calorie-free sweetener tabs makes any coffee drink taste great!

Gas station, convenience store or airport counters usually have a few healthy items such as yogurt in a carton, fresh fruit in a basket (apple or banana), or small packages of nuts or raisins. And most importantly, they usually provide a calorie count, which is helpful to know when you are eating out multiple days in a row.

Most fast food chains now offer healthy, salad options. Just hold off on using the pre-packaged dressing; instead ask for vinegar and oil. Avoid salads at Mexican food chains that are often prepared in fried tortilla shells and loaded with cheese (up to 1000 extra calories). Until you are familiar with the healthiest choices at your favorite fast food chains, carry a pocket-guide, such as The Flat Belly Diet to help determine your best options for healthy meals.

Many sandwich shops now offer calorie, sodium and fat counting menus. (In all honesty, I eat at Subway at least once a trip. Why? It’s usually convenient, quick, and I know what I’m ordering so I can enjoy it without feeling guilty. This last trip, I ate 4 out of 21 meals at Subway—on the streets of Manhattan, in a Walmart in Ohio, and in an airport in Chicago.)

You don't have to make big sweeping changes to see big results when you eat on the road. Big results--like not gaining weight after eating 21 meals on the road--can occur when you make little changes, such as planning ahead (calling restaurants or previewing menus online), pre-packaging “carry-along” snacks or meals, and accessing a pocket-guide to your favorite, fast food restaurants.

Be encouraged,

Becky

Mr. Moms on the Rise and other Family Facts!

2010-06-20T19:24:00.000-07:00

In commemoration of Father’s Day, I found three recent family-focused articles that are interesting and fun, but more importantly, able to positively impact your family life through both inspiration and awareness.

First, a recent CNN story reported that Mr. Moms are on the rise:

“Fathers are the primary caregivers for about a quarter of the nation's 11.2 million preschoolers whose mothers work, according to the U.S. Census Bureau.”

Included in this very informative article, the Bureau of Labor Statistics reported that even though the increase was due to unemployment, it was surprising to read that 2 million more men than women were unemployed in May 2010! Yet the article included more than statistics; it told one father’s personal story, transparently highlighting both the struggles and joys of being an at-home parent.

On a personal note, when I was traveling quite a bit during my son’s teenage years, my husband took a part-time job to be Mr. Mom, (even though he had both a Masters and Doctorate) during those very informative years. Additionally, I kept my office in our home, closing down the phones during lunch hour when boys would come in the door for foosball and tuna melts. Of course, there was a lot of noise made and toys being played--dirt bikes and wakeboard boats--during that five year span, but neither of us regret the sacrifice of money or time spent with our only child. In other words, unemployment doesn’t have to be the only reason parents choose uncommon or untraditional methods for raising their kids!)

Second, I found fascinating research provided in author Miriam Weinstein's book, The Surprising Power of Family Meals and website, Poweroffamilymeals.com:

“In study after study, the beneficial impact of family mealtime has been demonstrated for children of all ages. Better grades, healthier eating habits, closer relationships to parents and siblings, ability to resist negative peer pressure, resilience in the face of life's problems — all these are outcomes of simply sharing dinner on a regular basis."

Of the many findings, none seemed more convincing than the following three:

*More mealtime at home was the single strongest factor in better achievement scores and fewer behavioral problems in children all ages.

*More meals at home also resulted in less obesity.

*More than a decade of research by The National Center on Addiction and Substance Abuse at Columbia University has found that the more often kids eat dinner with their families, the less like they are to smoke, drink or use drugs.

In addition to the benefits found in the studies, Weinstein’s site was especially helpful in sharing an extensive variety of ideas for mealtime menus along with mealtime activities for families of all ages to enjoy.

Finally, RealSimple.com contributor Jancee Dunn, delivered her rendition of a Father’s Day Tribute. Though the fatherly advice was neither new or unusual, it was most appropriately simple and easy for any parent to immediately implement.

Two of my favorite tips included:

(1) Hold hands while you hash it out – Yes, her dad suggests that fighting with someone you love while holding each other’s hands and looking each other in the eyes makes it almost impossible not to…laugh!

(2) Don’t belittle the annual sack race – Even if your kids groan as they get older, don’t give up the goofy family traditions that make great memories while on vacation or during holidays. Those memories of silly games, races or skits will (eventually) make everyone laugh, as well as establish the importance of traditions when your kids have their own families. (By the way, we just got home from the tri-annual reunion and shared in, if not expected, the “after-picnic balloon toss” for everyone 4 to 84!)

What little changes, based on these ideas, will you make even this week that are able to inspire big results in your family life? Let me know--I'd love to hear from you!

Be encouraged,

Becky

Failure is not fatal, but failure to change might be!

2010-06-13T15:30:00.000-07:00

One of America’s most legendary college coaches, John Wooden, passed away recently at the age of ninety-nine. He not only was known for his incredible and unsurpassed contribution as a UCLA’s Men’s Basketball coach, but he was equally admired by peers and players alike for his deep love and respect for every individual whom he met.

For those unfamiliar with his legacy, he was best known for the Leadership tool he designed for his players called the Pyramid of Success. But he was just as famous for his simple rules that could instantly translate from sports to business to life such as…

Never be tardy
Never use profanity
Never criticize your teammates.

Though Wooden hadn’t coached a basketball team for decades, an outpouring of honor flooded the news channels from former players and fellow. But it was more than his basketball legacy that was being applauded. It was his willingness to coach generations of young men and women that could not go unnoticed.

At the end of his life, his teaching would come to a wonderfully serendipitous culmination.

The week of his death, the UCLA Women’s Softball Team had made it into the final series of the NCAA Final Women’s College Softball Tournament against their storied rivals, the Arizona Wildcats.

In a calculated attempt to peak as a team during the finals, the UCLA coach had focused her efforts on the final triangle in the Pyramid of Success: Competitive Greatness. Not surprisingly, most of the players had met Coach Wooden and all of them lived by his pyramid and were indebted to his mentorship. They wanted to make him proud.

ESPN reported that everyone—even Arizona Coach Candrea—knew that Wooden’s passing was surely going to impact the UCLA team.

"The Bruins have been open all weekend about how much they feel like they are playing for, and perhaps with, Wooden's spirit. The seniors on this team visited his house as freshmen and most of the Bruins met him at least once or twice.
"His teachings and his philosophies have been a theme of our season this year," Monica Harrison said. "So it's really fitting that he's kind of at the center of what we're doing right now."

In the first extra inning of Game One (in a best of three games series), UCLA came from behind to win the game with a walk-off home run by the pitcher! (She had been pulled from the pitching line-up earlier in the game and had come back in the game as a designated player.) It was an amazing finish to Game One. On the following day, UCLA clinched the series with an amazing show of, not surprisingly, competitive greatness.

The Pyramid, the quotes, and the person, John Wooden are not complicated, but simple. Everyone who interacts with Wooden's teachings has the potential to succeed, but as he warned, it will most likely require some little change—some little adjustment—in ones character to do and be different.

Here is how Wooden felt about change: "Failure is not fatal, but failure to change might be."

Today, print out the pyramid or review the 3 Simple Team Rules with family or co-workers and consider what little change you can make today that is destined to have a big result in your life!

Be encouraged,

Becky

They're not waving, they're drowning...

2010-06-06T16:00:00.000-07:00

Each week I intentionally choose a current affair or breaking news story that intersects with health and wellness as the focus my blog. If you’ve followed Little Changes Big Results™ for any length of time you have become aware of, as I have, a terrible and growing trend that is emerging—young men and women are drowning in our culture.

Just this week, an international news story broke about another young woman who didn’t make it home after a night out on the town. Accused in the murder of Stephanie Flores, daughter of a Peruvian racecar driver, is the same young man who was the last person seen with American teenager, Natalee Holloway. Her body still has not been found after a night out on the town in Aruba while on spring break with friends.

I often feel like a frustrated advocate for young men and women, evidenced by the numerous posts in this blog that deal directly with a breaking news story in which a young adult has been assaulted or killed as a direct result of alcohol or sexual abuse (including the following recent posts):

Red Flags of Abuse on College Campuses – Yeardley Love, U VA lacrosse Player is found beaten and dead in her room.

The Dark Side of Alcohol – Current Scripps research and the 2009 NASPA Survey of college students who drink.

Spring Break Heartbreak—a Notre Dame drafted football players falls out of a balcony in front of friends.

Classmates, Really? A young woman is beaten in front of dozens of classmates and no one stops it or call for help.

Another Sexual Assault on a College Campus—includes National Institute of Alcohol Abuse and Alcoholism statistics and NYU study results.

So when this recent story broke on June 3rd, I was compelled to reread portions of a groundbreaking NY Times best-selling book, Reviving Ophelia, by Mary Piper PhD in which she challenged Americans to consider the way our culture is developing and protecting the souls of its young men and women.

Written in 1994, Pipher revealed a list of troubling trends in the young women whom she counseled. Unfortunately, they are still common in the 21st century: thinness expectations, sex and violence abuse, depression, drug and alcohol addiction and the effects of divorce.

Pipher concluded that a few core issues were at the root of these problems. Not surprisingly, she suggested that media values and family values were at odds, depicting media as dehumanizing sex and fostering violence. Thus, she implored parents to help students interpret the media. She also encouraged positive peer relationships—suggesting this strategy cannot be overemphasized. And finally, (and remember this was in 1994) she strongly contended that violence had become a way of life in America.

Mary Pipher's most consistent advice to parents and caring adults was to simply listen—to become intentional listeners--to this young generation! Then ONLY after REALLY listening, she requested that each of us make the following little changes which are bound to have big results in the lives of adolescents such as “rebuilding a sense of community in our neighborhoods, fighting addiction, changing our schools, and promoting gender equality and curtailing violence.”

Join me, won't you? Don't allow complacency or lack of communication to steal one more young life. They're not waving, they're drowning.

Be encouraged to make a difference,

Becky

Maybe this will get you to lose weight?

2010-05-30T16:40:00.000-07:00

Michael Ventrella, this year’s “Biggest Loser” winner from NBC's hit TV Show made history by losing over 260 pounds—half of his starting body weight! Citing hard work as the key to his success, he admitted that first he had to change his way of thinking. “As Americans we all want a quick fix,” reports Michael, so overcoming the hopelessness that came with weighing over 500 pounds was the first step. Most admirably, he remains motivated to keep losing weight with the new outlook on life that he acquired on the Biggest Loser Ranch which includes (1) seeing food, not as an occasion but as fuel, (2) incorporating exercise as a way of life—for the rest of his life, and (3) considering friends and family as the people with whom he is going to stay healthy.

If you watched even just a few weeks of effort displayed by the overweight contestants, you quickly realized that losing 50-100 pounds of weight takes a consistent combination of mental tenacity, physical endurance, healthy eating, as well as the constant encouragement of peers and coaches.

In fact, recently The Wall Street Journal reported that a new Stanford University study has similarly concluded that healthy food choices, regular exercise, and mental toughness are not the only ingredients necessary for improving ones health. Even “small amounts of social support, ranging from friends who encourage each other by email to occasional meetings with a fitness counselor, can provide large and lasting gains against one of America’s biggest health problems—physical inactivity.”

The study divided three test groups of exercisers into (1) those who received a phone call from a trained health educator every two weeks, (2) those who also received the phone calls, but theirs were automated, and (3) those who were only offered health education classes but did not receive follow-up calls. After twelve months, participants receiving in-person or computerized calls either exceeded or doubled their beginning exercise levels. Those who received no follow-up calls dipped below the government recommendations of 150 minutes of exercise per week.

WSJ: Abby King, a Stanford professor of medicine and health research and policy who conducted this study, published in 2007 in the journal Health Psychology, and other similar studies, says people trying to change unhealthy behaviors generally need something more than willpower. "Whether it's smoking or alcohol use or physical inactivity, social support helps prevent against relapse," says Dr. King. But the support doesn't have to be constant. "A light touch can have a lasting effect," she says.

This study is good news for the millions of us who struggle to change one or more areas of our lives!

If we will make the one little change that this study supports--becoming accountable to a friend or sponsor for our sobriety, joining a small group of like-minded strugglers or sojourners, paying a counselor or coach or trainer to ask us specific questions on a regular basis, joining a gym where our attendance is recorded and a chart is kept, or attending a weekly weigh-in center—we have a much greater chance of seeing big results in one or more areas of our lives!

Why not ask someone today to be on your “change” team?

Be encouraged,

Becky

Five Foods that Aren't So Healthy After All...

2010-05-23T17:31:00.000-07:00

The Center for Science in the Public Interest, a watchdog site for consumers, has recently reported that five foods, commonly considered “good for you” are not so healthy after all.

The list of “not so great” foods starts with granola---which sounds healthy to the average person, but is often loaded with sugar and calories, especially if you eat more than a ½ cup! Next on the list are smoothies—which can top over 1000 calories per serving. Though healthy ingredients are often in the mix, the syrupy or sugary liquids added to the fresh or frozen fruit will pack on unwanted calories. Not surprising on the list are energy bars that boast of protein but often include calories loaded with a sugar base that glue them together! The fourth culprit on the list was vegetable juice because of the high sodium content it included per serving. And the final food that consumers think are better for you than unhealthy snacks were pita chips—which have almost as much fat as potato chips.

If you have been attempting to eat healthy for any length of time, this list won’t surprise you. But if you have been a trusting, casual consumer who relies only on the manufacturer’s marketing mottos, such as “natural” or “healthy” or “fresh,” you might be getting more sugar, salt, and calories than are healthy for you and your family.

One little change that you can immediately make that is guaranteed to have a big result in improving your health is to read the labels on packaged food that you purchase or review the contents of food served at your favorite restaurants before ordering. (Most fast food or chain restaurants are posting the ingredients and calories on their menus—or they will give this information upon request, including Chick-fil-A, Panera Bread, California Pizza Kitchen, etc.)

What should you look for? Sodium content, calories per serving (noting how many servings are in bag, cup, bar or portion), sugar and fat grams, and how many foods include processed ingredients or chemicals.

Of course, if need to swap the five “not so healthy” foods for healthier ones, try making your own 100-calorie handfuls of raisins and seeds, or snacking on plain yogurt with berries, drinking water spritzed with lemon and ginger and cucumbers, or stocking up on low sodium soups or vegetable juices and dark chocolate covered almonds.

Summer is a perfect time to make these little changes -- reading labels and asking for a list of ingredients to whatever you eat! It will change your life!

Be encouraged,

Becky

Change Made Easier

2010-05-16T19:48:00.000-07:00

On a long plane ride recently, I sat next to a sales manager who suggested that I read a newly released business book by brothers Dan and Chip Heath, SWITCH: HOW TO CHANGE THINGS WHEN CHANGE IS HARD. After a fascinating discussion about the book's contents, I came home and immediately ordered my own copy. Within a few short days, I had no fewer than 50 colored tags flagging the many pages of intriguing stories and great ideas on how to get your (resistant) self to change!

As you might imagine, the Heath brothers’ book was an exciting page-turner for me primarily because its premise is wonderfully in sync with the Little Changes Big Results™ column and brand which is committed to the principle that big change is VERY POSSIBLE if you tackle it in small steps or short spurts of timed tasks. Chip and Dan's research, covering a wide range of genres, proved over and over that when people do very specific things—rather than espouse general or vague concepts—they have a much greater chance of “popping out” of their paralysis and gain or regain powerful momentum toward achieving a goal or solving a problem.

Rather than simply give you a highly favorable book review of SWITCH, which I would be happy to do (though it might spoil the experience of reading the entire book), I would prefer to ask you a few simple questions that have the potential to inspire change in your life where you most need it but can’t seem to make it happen.

Let’s start with physical fitness. Growing numbers of Americans are encountering serious illnesses due to lack of exercise and poor eating habits. Heart disease, high blood pressure, diabetes, and strokes are impacting people at earlier ages because of the way food is both processed and portioned.

ASK: Question One: If you made one little change in your intake of food and beverages that could improve your over health, what would it be? (A few ideas include: reduce or eliminate soda pop, eliminate processed white sugar or flour from your daily intake of calories, return to a weekly weigh-in at Weigh-Watchers, attend a recovery meeting for sobriety, or ___________________________.)

ACT: Identify one little change you will make and do it for just one week.

Next, look at your relationships. Perhaps you tend to be a little self-centered or over-committed and neglect or ignore the people close to you?

ASK: Question Two: If you could do something to improve your relationship with a family member, friend, or coworker, what would it be? (Examples include: answering your emails or phone calls within 24 hours, saying “please” or “thank you” to show appreciation every time they are helpful, asking them if there is one little thing you can do for them this week that is unexpected, or _______________________________________.

ACT: Identify one little change you will make in the way you communicate with one specific person and do it for just one week.

Then, consider a goal that is unfinished or dream that is unfulfilled. We all have them and we all get “stopped in our tracks” when we consider the amount of time it might take to accomplish them. But let’s make the change smaller this week.

ASK: Question Three: If you have an unfulfilled goal or dream, what is one little change you can make that will get you one step closer to achieving it? (Perhaps you can register for a summer school class to continue your education, start saving $3 a day in a piggy bank instead of buying a coffee for a gift you want to buy someone you love, research community organizations that need volunteer help once a month feeding the hungry and homeless, or _______________________________.

ACT: Identify one little change you will make by the end of this week that will move you toward your goal or dream?

Finally, in my own book, Keep the Change I repeatedly remind people that change is made easier when we don't try to change alone: Change begins with awareness, is empowered by admission, is achieved with a daily, written action plan, and is sustained with accountability.

ASK: Question Four: Who could encourage you to make positive changes in your life (as opposed to negative changes—those people are out there too)? _______________________________.

ACT: Call them this week and go over the above questions. Ask him or her if they would be willing to keep you accountable to the little changes you have determined to make and/or ask how or if you can help them change!

I’d love your feedback!

Be encouraged,

Becky

Red Flags of Abuse on College Campuses

2010-05-09T13:39:00.000-07:00

Before I realized that today's blog would post on Mother’s Day, I had already planned to discuss the recent tragedy of a female college athlete who died after a violent encounter with her ex-boyfriend, an outstanding student athlete on the same campus of University of Virginia. (For the recent reported details of women’s lacrosse player Yeardley Love’s death and the arrest of fellow U of VA lacrosse player George Huguely, click here.)

But instead of changing my plans, due to the sadness of the story on such a happy day, I felt convicted that the prevalence of sexual and domestic violence on college campuses is incredibly important to discuss no matter what day of the year. In fact, whether you are a parent, student, friend, coach, relative or neighbor of a high school or college student, there are specific things you should know about abuse.

For example, in the case of Love and Huguely, it was not the first time these two students had been in trouble—other students had witnessed signs of abuse...

The Washington Post reported:

“Eight of the 41 players on the roster of the University of Virginia men's lacrosse team, including accused murderer George Huguely, have been charged with alcohol-related offenses during their careers at the school, according to court records.

The fatal altercation between Huguely and Love early Monday in her Charlottesville apartment may not have been their first violent encounter. Two months before Love's death, two current and one former University of North Carolina lacrosse players intervened to separate Huguely from Love at a party on the U-Va. campus in Charlottesville, according to two sources with knowledge of the incident. The UNC players were in Charlottesville visiting with friends.”

There is no doubt that this recent tragedy has deeply impacted the families, the athletes and the campus at University of Virginia. But it wasn’t as if they were unaware of the growing problem of sexual and domestic violence on college campuses.

In a recent article, Christine Brennan of USAToday reported, “Two weeks ago, Claire Kaplan, Director of Sexual and Domestic Violence Services at the University of Virginia Women's Center, organized a two and half-hour session for a small group of the school's athletic department staff on a topic that has been vitally important to her for years: the creation of a support network to help student-athletes deal with gender-based violence.”

It wasn't enough.

Based on this story, alcohol-related sexual and domestic violence requires more attention of all concerned parents, adults and friends of college students. Why? Because we might be able to save someone’s life. How? By taking the next few minutes to become more knowledgeable of the “signs” of domestic/sexual abuse and research how to help friends who might be in an these types of relationships.

For example, did you know that of the young women on campuses who have been raped and sexually assaulted:

* 9 of 10 offenders were known to the victim (boyfriend, ex-boyfriend, classmate, friend, acquaintance or co-worker).

* College professors were not identified as committing any rapes or sexual coercions, however they were cited as the offender in a low number of cases involving unwanted sexual contact.

* 60% of completed rapes occurring on campus took place in the victim’s residence. 31% occurred in other living quarters on a campus and 10.3% took place in a fraternity. Off-campus victimizations also were more likely to occur in residences. Some respondents also reported that incidences took place in bars, dance clubs, and work settings.

In fact, here is one little change that you and I can make that can have a big result in someone else's life: become familiar with the suggested steps that will help a friend who is being abused.

Say Something—tell your friend what you are afraid of and what you see.
Become Informed – call a Hotline in your state or on your campus if you need help.
Guide your friend to professional help.
Help your friend get a plan for safety.

For more information that is extremely helpful, visit Red Flag Campaign.org:

Be encouraged to make a difference,

Becky

Moms Who Drink Too Much

2010-05-02T09:23:00.000-07:00

This week, 20/20’s Elizabeth Vargas took an in-depth look at “Moms Who Drink Too Much,” citing the National Institute on Alcohol Abuse’s statistic that one third of the alcoholics in this country are women. If you find that number to be surprising, click here for clips from the ABC’s 20/20 report and other links/info regarding women and alcohol.

Most importantly, the show brought awareness to a growing trend—moms, not just teens or adult men, are suddenly confessing to drinking problems. Ironically, one of the key stories was about an author who touted mommy-drinking as social and fun:

"To fans and readers, Los Angeles-based comedian and author Stefanie Wilder-Taylor was a breath of fresh air. Her laugh-out loud books, "Sippy Cups Are Not for Chardonnay," and "Naptime Is the New Happy Hour," and her blog, "Babyonbored," seemed to champion a little liquid courage to help moms through their day." But one morning, Wilder-Taylor, found herself in an emergency ward with a severe hangover.

She is not alone. At alarming new rates, moms are being cited for driving carpool while intoxicated, hiding wine in their coffee mugs in the morning, and entering 30-day treatment centers for addiction to alcohol. The article cited the following contributing factors in mom's lives as reasons for their turn to alcohol: "Regrets and expectations often push women deeper into their addictions, experts say, and the double-standard and stigma associated with alcoholism often keep a woman's disease under wraps."

As detailed in my book, Keep The Change, I describe the way out of any addiction or recurring problem in four steps. The first step in change is awareness. Sometimes it takes intervention from friends or family and sometimes it takes hitting bottom. But it is a fact: denial will never elicit change; it will only delay it.

The second step is where the power to change is released and it occurs the moment we admit to ourselves and others that we have a problem. Change is free to happen when we admit that we can’t change on our own—that we need the help of God and others. Once we stop hiding, we can start healing!

The third step in change is to submit to a day-to-day action plan (whether it requires in-or-out patient recovery, daily meetings at AA or other sobriety groups, and the scrutiny of a support team). The most effective way to achieve change is with a specific, detailed plan--not by embracing a vague, haphazard or general concept.

And the fourth and final step in changing your life is with accountability. Accountability is the best (and most fulfilling) way to achieve life-long sobriety. (I know, I’ve lived with my sponsor for 32 years and I have 32 years of sobriety to prove it!)

If today’s blog strikes a chord in your life—perhaps you, a friend, or a family member might have a drinking problem—I’d like to suggest that you make a few little changes that can have big results.

First, click here to take a short alcohol quiz developed by experts. If you answer “yes” to four or more questions, then you’ve taken the first step toward change: awareness. Second, consider getting help for yourself or someone you love—it begins with a conversation that can actually save a life. Next, check out AA online. It won't hurt you to do this! Then be willing to go to a recovery meeting with someone who needs support (Believe me when I say that it is very difficult to go to a recovery meeting alone--going with someone is a gift you can give them). Finally, get educated on the issue of alcoholism—visit websites such as the National Institute on Alcohol Abuse for both research and recovery information for adults and students.

Be encouraged to make a difference,

Becky

Join a Food Revolution--Sign a Petition!

2010-04-25T20:04:00.000-07:00

If you missed this week's season finale of the Friday night series, Jamie Oliver’s Food Revolution, you missed an entertaining and educational reality show of a hip, British chef attempting to change the way American school systems provide and prepare food for the children in their communities.

Choosing a community in West Virginia that was singled out as one of the unhealthiest cities in the United States based on incredibly high numbers of children and adults who struggle with obesity and diabetes, Jamie fought valiantly to change the food culture. He worked every angle to make an impact—opening a “kitchen” in the middle of town, reshaping the menus in the school lunch programs, teaching parents how to cook healthy, fresh foods, and helping students understand why it is important to eat healthier.

In what seemed like a conspiracy against him—the dominance of the frozen food suppliers, the budget of a school system that relied on cheaply processed and frozen foods, initially reluctant (if not too-lazy-to-take-time) parents, kids who were “stuck on” French fries and pizza for lunch, and even the skepticism of a local radio DJ—Jamie not only made significant changes in the school menus, but he became a force for change within the entire community.

Jamie’s Oliver’s food philosophy is simple—“when I talk about having a 'healthy' approach to food, and eating better I'm talking about achieving that sense of balance: lots of the good stuff, loads of variety, and the odd indulgence every now and then."

In every show, the food facts that the “Food Revolution” delivered were always helpful and informative and sometimes even shocking! For example, did you know that flavored milk—strawberry or chocolate—contains more sugar than soda pop? (Which milk do you think kids choose when all three varieties are available?)

One little change that you can make (which my husband and I made about 5 years ago) is to eat out less often and instead, prepare fresh meals at home for breakfast, lunch and dinner using fruits, vegetables and whole grains rather than processed foods. The big results will include more family time (cooking), and the consumption of fewer unknown ingredients or oversized portions resulting in less calories eaten and more dollars saved!

In addition, whether or not you have kids in school, you can become a part of Jamie’s Food Revolution—just click here to sign the Food Revolution Petition (the counter shows over 500,000 Americans have signed up so far), which states:

I support the Food Revolution. America's kids need better food at school and better health prospects. We need to keep cooking skills alive.

Be encouraged to make a difference!

Becky

Have you experienced an earthquake lately?

2010-04-18T22:21:00.000-07:00

After the recent earthquake that rolled through our backyard on Easter Sunday, my husband and I realized that we did not have a strategy for reconnecting with our family members if we got separated and were unable to communicate by phone or email. So we decided to make “Earthquake Preparedness CAR Kits" on our next holiday. We also assigned a head researcher (my husband) to pull the “car kit” checklist together to include blankets, water, walking routes, and an extra pair of shoes. (If you would like an extensive list compiled by the US government of what to do before, during, or after an earthquake, click here.)

Honestly, for many of us, it is more likely that we’ll be shaken by an economic or emotional storm than by an earthquake.

Yet all disaster experts agree—whether environmental, economic, or emotional-- being prepared in advance gives you a greater chance of survival.

For example, in financial matters, people of all ages are urged to start a reserve savings account in order to have some “cushion” for unexpected illness, layoff or loss. Experts also remind us that it is never too early in life (or too late) to start saving.

And because most of us will, at some point in our lives, encounter emotional stress or trauma, counselors and other health professionals remind us to prepare a detailed list of trusted resources to whom we can immediately contact in the case of our own or another’s personal tragedy. Having a list that is well researched, easily accessible and includes church and clergy phone numbers, counselor’s names and numbers, nearest treatment center, homeless shelter, and hospital or emergency center can save valuable time and perhaps even save a life.

Very often, when we experience any type of instability, we can feel alone, overwhelmed by our thoughts and feelings and uncertain about what to do next. However, if we prepare ourselves for those unexpected, tumultuous times by doing what we can in advance we are more likely to make quick, time-sensitive decisions and find immediate support.

Take time this week to (1) make your earthquake car kit, (2) gather your “IMPORTANT NUMBERS” contact list, (3) research (or even Mapquest) local help centers, and (4) open a “rainy day” savings account. These little changes will undoubtedly give you bigger results than if you were caught unaware and unprepared.

Be encouraged,

Becky

What do Huffing and Heroin have in common?

2010-04-11T20:31:00.000-07:00

Huffing and heroin have become the drugs of choice for pre-teens and teens.

This week, a story on ABCNEWS.com titled, “Teens Get High with One Household Huff,” detailed the oh-so-brief timeline of one family whose pre-teen son began huffing household products at age twelve. His parents, oblivious to the symptoms he exhibited—excessive sleep, irritability, and a declining interest in school, social activities and sports -- almost lost their son to an overdose.

This family is not unique. The report includes: “Data released in March by the Substance Abuse and Mental Health Services Administration (SAMHSA) indicate that 12-year-old kids are more likely to get high from common, legal household substances including aerosol computer cleaners, air fresheners, hair spray or shoe polish than use cigarettes or marijuana.”

A father in Chicago was not as fortunate.

Chicago Herald-News recently reported that a retired police officer and university professor lost his young son to a heroine overdose after a secret battle to overcome the addiction. Remorseful, the father, John Roberts admitted that he hoped to help his son overcome his addiction to heroine without others knowing, especially because of the stigma—but after losing his son, he has changed his mind.

"Roberts wants parents to know that it is easier to get heroin than beer, and that heroin is cheaper than prescription drugs. They need to know that a kid can get a hit of heroin for $5 to $10, he said. 'From my own experience of wanting to keep things private and not wanting a criminal record for my son, I have had a shift of feelings. The best thing that could have happened was to get him arrested and moved into the right circle of help. We have to make sure that there is a circle that is connected and ready to help all of our kids. I believe you can never give up.'"

This week, I chose to share the stories of these two families to bring awareness to those of us who underestimate the temptations that pre-teens and teenagers face every day. Every adult—who is a neighbor, family friend, co-worker, or relative of a teenager--should be aware of the signs and symptoms of drug addiction, suicidal tendencies, sexual abuse, or underage drinking among adolescents so that you can help a troubled teen. How?

The SAMHSA website (US Department of Health and Human Services) shares a great deal of information on many subjects pertaining to teens and families, but one of its flagship programs includes this motto: Talk Early, Talk Often, and Get Others Involved.

You and I are the “others.”

One little change that you can make that will have a big result is to become educated about the issues that are facing today’s adolescents, then be brave enough to speak up about them. Just do a little online research (I've given you a start) and be attentive when you listen to the news—so that when you find yourself around a teenager, you’ll be knowledgeable on the issues and able to discuss them with confidence. Believe me, their parents will be happy you spoke up!

Be encouraged,

Becky

Spring Break Heartbreak

2010-04-04T12:56:00.000-07:00

This morning, ABC News released an Associated Press report detailing the death of a talented high school football player who fell over a hotel balcony while on Spring Break in Florida on Friday, April 2nd, 2010. Though it has been suggested that alcohol may have been involved, toxicology reports have yet to confirm this part of the story.

But a teenager dying on Spring Break is not a new story. In fact, a college boy died the same way in the same town just a few weeks ago. ESPN.com reported that “Brandon Kohler, a 19-year-old from Winder, Ga., died March 24 when he fell from a fifth-floor balcony at the Holiday Terrace Motel in Panama City Beach.”

Every year, college and high school students make the trek south to find fun in the sun.

Having been a high school youth worker, cheerleading coach, and parent of a teenage boy, I assure you that the Spring Break discussion hits every home in the same way. There is pressure on students to want to go away and be with friends without supervision. There is pressure on parents and administration to address “in one accord”, a variety of concerns: safety, values and morals, as well as parental peer pressure. Believe me, it is incredibly difficult to say “no” to your kid when other parents are saying, “yes.” The angst and tension is palpable—and you feel as if the pressure-filled days and decisions in the teenage years will never end.

Truthfully, it is hard to be a teenager who doesn’t drink. It’s popular to drink. But it is also dangerous, illegal if you are underage, and sometimes deadly.

Because I was an alcoholic in high school, as a cheerleader and an athlete, ultimately dropping out of college because of drugs and alcohol, I am still (thirty years later) involved in this discussion with today’s parents, administration and students.

Any and every adult can make a little change that will have a big result in a teenager’s life. You can encourage sobriety—talk about it with friends, family, and neighbors who have teenagers. Offer to organize alternative activities—everything from bowling to attending major league ball games as a group. Open your vacation home to the kids and families in your circle of friends to play with the toys you can afford (and perhaps they cannot). Make clean fun popular. You could save a life.

And for a little change that you can make today that will have a big result in someone else’s life, say a prayer for the family, campus and community of the young football player. They are in pain and prayer brings comfort.

Be encouraged to change your life and make a difference in young person's life,

Becky

Join Little Changes Online Coaching Group - Begins April 1st, 2010

2010-03-31T08:05:00.000-07:00

Little Changes Big Results is more than a blog. It's a way of life. Join me for a quarter (April-June) or for the entire year for weekly conference calls and coaching assignments.

Watch your life change one day, one week, one month at a time. Click here to register or to receive more information on series options.

Be encouraged,

Becky

Start Your Own Food Revolution!

2010-03-28T14:40:00.000-07:00

Have you seen it?

If you missed the series premiere of Jamie Oliver's Food Revolution, you truly missed a great deal of information that could change the way you feel about food, increase your awareness about the types of foods you eat, and surprise you with the ridiculous amount of harmful junk that is in so many foods you eat.

In case you think that Jamie Oliver’s Food Revolution is just for elementary students or West Virginians, think again! Anyone and everyone can benefit by changing some of the foods you eat in order to live a healthier, longer life.

But who is Jamie Oliver to tell you and me about food? He is not new to TV nor is he new to controversy about food. He has made it his mission in life to challenge (1) families to eat organic, (2) schools to provide healthier meals for their students, and (3) state or national governments to change the way they regulate and administrate what people eat. He has tackled England, Australia, Italy and now America—and he is absolutely making a difference in what and how much people eat through entertainment and education.

Jamie Oliver's passion is two-fold. First, he teaches and encourages individuals and families to see food as important fuel that is necessary to build healthy bodies over ones lifetime. Second, he wants to revive the mealtime as the place where people who care about each other can gather together for great conversations, interpersonal connection, and create memories. Who can argue with that, eh?

After watching two episodes of Jamie Oliver’s Food Revolution, you can't help but ask yourself, "What little changes can I make to improve my eating habits in order to see big results in my overall health?"

Here are some revolutionary ideas to consider: Do you need to bury a fry cooker in your backyard, like one of the families in the show who is flirting with diabetes because of their poor healthy eating habits? Do you need to commit to only eating/buying organic fruits and vegetables and avoiding processed foods? Should you revive the "home-cooked" dinner at least five nights a week instead eating out every weeknight? Or how about eliminating all soda pop—diet or regular? (No bubbles, less bloating. No sugar, less calories. No artificial sweeteners, no unnecessary chemicals in your body.)

Of course, everything about making changes to your life requires that you consider both the consequences and concessions of your new choices. So, make a list--and be honest about the pros and cons. What will you discover? Being revolutionary isn’t usually convenient or free. There are costs to any sacrifice. But there are amazing benefits as well.

Be encouraged to make little changes in the way you eat and see big results!

Becky

(If haven’t watched Jamie Oliver’s Food Revolution, you can catch up by clicking here and watching episodes and other interviews about the show.)

A National Day of Unplugging

2010-03-21T21:16:00.000-07:00

This past weekend, Reboot, a nonprofit organization aimed at reinventing the traditions and rituals of Judaism for today's secular Jews, called all denominations to consider unplugging (or avoiding) all forms of technology from sundown Friday, March 19 to sundown Saturday, March 20, 2010.

CNN was among the many news outlets reporting on this unique challenge: “Composed of Internet entrepreneurs, creators of award-winning television shows, community organizers and nonprofit leaders, these "Rebooters" are people who typically have their cell phones glued to their palms. Several of them go so far as to say they have an addiction to their devices."

Of course, setting apart one day each week to experience the "rest of God" is certainly not a new idea--it's thousands of years old.

In fact, Rebooters are not just asking people to avoid technology, they have a simple manifesto of other habits for people to embrace for 24 hours each weekend including:

Connecting with loved ones.
Nurturing your health.
Getting outside.
Avoiding commerce.
Giving Back.

Reboot believes “that everyone can benefit from a respite from the relentless technology. Unplugging on a weekly basis won't provide a magical solution to these issues, but it's a start ... a chance to catch our breaths, replenish our souls and reconnect with the living, breathing people we love."

What do you think? Could one or more of these little changes have big results in your life?

For more detailed information on Reboot, click here.

Be encouraged (to give it a try)!

Becky

Food Inc.--have you seen it?

2010-03-14T15:18:00.000-07:00

For Christmas, my son and daughter-in-law gave my husband and me a copy of the movie, Food Inc. on DVD.

To be honest, I initially thought that Food Inc. might be a boring documentary and hadn't watched it until recently. (I can assure you that it is not boring, but I would suggest that you watch the movie on an empty stomach.)

In fact, this week, Food Inc. was the focus of an hour-long talk show. The most startling clips from the film were shown to the “live” and viewing audience. I personally felt both sickened by and ashamed of the way our nation’s food supply has declined in the past few decades. But most importantly, the movie provided important information to every American to educate themselves on the foods they are eating.

Hitting close to home...

Five years ago, my husband was diagnosed with cancer. The very first thing he did was to research every protocol available to him. After MUCH research, he took a “watch and wait” approach to his treatment (under a doctor’s care) that included making an immediate and major shift in his diet.

The following changes had very big results in our lives:

(1) We stopped dining out 2 meals a day/5-6 days a week and cooked our meals from scratch and ate at home.
(2) We purchased and ate only organic foods—from meat to milk, grain and fruits and vegetables.
(3) We no longer ate processed foods—just whole foods.
(4) My husband removed all sugar and white flour from his diet, including soda.

At the three-year mark, my husband proceeded with robotic surgery and has remained cancer free for two years. We believe that changing his diet had a dramatic impact on the slow growth of his cancer and his swift recovery. We have continued to eat and cook primarily organic foods at all our meals with family and friends.

But my reason for writing this week’s blog is not only to endorse the movie, Food Inc. I want to encourage you to (1) ask yourself the following important questions and (2) consider making immediate changes to your diet if necessary.

1. How many foods do you eat that are processed every day?
2. How many foods do you eat that contain chemicals or pesticides or preservatives?
3. Are you flirting with diabetes and if so, are you aware of ways you could improve your health by immediately changing your diet?
4. Do you know how many calories you do or should eat every day (for your height and gender)?

If you predominately eat processed foods instead of whole foods, or eat foods that require chemicals to preserve them, and eat loads of sugar and fats to make your taste buds happy, or have NO IDEA how many calories you eat or how many calories are in most of the foods you regularly eat…then it is time to change your eating habits.

Start with the movie. Visit your doctor. Talk to your friends and family. Then willingly make the little "food" changes that will have big results in every area of your life!

Be encouraged,

Becky

Fat and sugar -- you're on notice!

2010-03-07T17:08:00.000-08:00

A recent University of California San Francisco study claims that the excess sugar in soda pop is responsible for 1000’s of deaths over the last decade. Citing the addictive nature of soda, new and damaging information was presented at the recent American Heart Association’s 50th Annual Conference.

Also this week, the FDA put 17 food companies on notice for lying to consumers about food contents on labels. The recent ABCNews report focused on labels that boasted of “no trans-fats” yet failed to mention the product also contained other unhealthy fats, as well as 100% juice products not necessarily containing only juice.

What little changes can you make that will have immediate and big results in your overall health?

Don’t drink calories! A can of soda is approximately 150 calories and loaded with sugar! If you drink 4 cans of pop each day, you’ve added over 3500 calories (one pound) to your diet each week! Instead, drink water or unsweetened tea with a slice of lime, lemon, or cucumber! And try the non-chemical, non-sugar sweetener called Stevia—found in most grocery stores.

Get back to the basics of eating whole foods (rather than processed). Whenever possible, choose organic and local produce (which usually contain fewer pesticides and chemicals), rather than packaged, frozen or dried foods. Educate yourself on the content of fat, sugar and calories in the foods you like and make adjustments if necessary. In addition, try cooking at home more often and only eat at restaurants that have healthy options such as non-fried items, low-sugar substitutes, or wild caught versus farm-raised fish.

Finally, eating more healthy does not have to cost you more money!

1. Eat smaller portions and split entrees. Wrap up extra portions and take food home to enjoy the next day for lunch.
2. Eat at home more. Prepare a list for the grocery store, rather than shopping impulsively or when hungry.
3. Research restaurant options that serve organic, local, and fresh options.
4. Pack healthy meals and snacks for travel or work.

You can do it--put fat and sugar on notice in your life and reap the benefits!

Be encouraged,

Becky

True Colors

2010-02-28T16:57:00.000-08:00

The Winter Olympic games ended in an blaze of speed and excitement as the USA played Canada in the Ice Hockey Final Medals game.

By now you know who won the much-anticipated game between the two North American teams. Amazingly, with only 24 seconds in regulation, the USA tied the medal game. It was exhilarating. But IN OVERTIME, the Canadians slipped a puck past the USA goalie to take the gold medal.

In fact, it was just as exhilarating to watch the USA 4-man bobsledding team bring home a gold for the first time in over 60 years as it was to watch any number of athletes win multiple medals or add to their previous Olympic medal count—such as Bode Miller, Apolo Ono, and Chad Hedrick.

Of course there were also stories from these Olympic games that resulted in incredible disappointment for certain athletes.

Did you hear about the alternate speed skater who received a call to compete, but his phone was turned off and didn’t make it to the track in time?

Or did you hear about the Dutch Speed skating coach, Gerard Kempker, who prompted his skater, Sven Kramer to make a split second decision to change lanes near the end of a 10K race? Kramer, like most athletes, was confused by the direction, yet followed his coach’s instruction. Instead of winning his second gold medal of the games, he was disqualified.

Or how about the Canadian figure skater, Joannie Rochette, who was about to take the ice for the “competition of her lifetime” when she got a call that her mother had unexpectedly died of a heart attack? She amazed the watching world with her ability to not only skate with composure, but with enough precision to win the bronze medal for her country. At the request of her nation she was chosen to carry the Canadian flag in the closing ceremonies.

After two weeks of Olympic competition, if you are like me, not a day has not gone by when I haven’t been challenged by the courage and dedication of these world-class athletes. But they have also proven that all the preparation in the world doesn’t guarantee an athlete a gold medal. Injury, uncooperative weather, a bad break, or a life-altering situation unrelated to their competition could cause them not only to miss their goal, but even their race.

This afternoon, as the hockey game came to a close, I was challenged by an NBC Sports analyst who said, “An athlete’s true colors are seen, not when things are great, but when things are tough.”

Perhaps you or someone you love faces an illness, a job loss, or a huge disappointment? A little change in attitude, gratitude, or direction can spur you onto new heights and help you achieve different, if not big results.

How? Take a deep breath and start over. Today is the day to tackle the same obstacle with new resolve and overcome it.

The Olympic games and its cast of competitors remind us all that we will face unexpected setbacks and enjoy occasional victories. Our true colors—who we are—will be most visible to others and ourselves when things are tough, not when things are great.

Be encouraged,

Becky

2/3rds of Americans are obese or overweight!

2010-02-21T17:35:00.000-08:00

Inspired by the competition of the 2010 Winter Olympic Games, I walked into a local gym for the first time in a long time and within minutes signed up for a one-year membership. I’ve already taken 4 classes in 8 days, had my “fitness levels” assessed—BMI, weight, VO2 Max, push-up and stretch tests—and enjoyed a free Pilates class on a reformer. Whew!

I’m not tired. I just can’t sit down very fast or gracefully.

But in just a short amount of time, my posture is better, I sleep more soundly, I have increased energy and more optimism (if that’s even possible) and I can feel my core—abs, hips, and back (which has been pretty flimsy lately)--tightening and firming. In just 8 days.

So what is behind my passion for rejoining a gym?

I want to become a bigger part of the solution to the massive health problem that is negatively impacting 2/3rds of our nation!

New studies show that 190 million Americans are overweight or obese. Despite spending billions of dollars each year on health and wellness products and programs, we’re neither a healthy nor fit nation.

Part of the problem is that Americans eat 500 more calories each day than they did 25 years ago! The other part of the problem is that we—as a nation—have forgotten that exercising regularly is fun and rewarding. Not only does it feel really good to be fit, it relieves stress, burns fat and calories, and can reduce cholesterol levels. And as we age, exercise (especially lifting light weights) increases our bone density, lowers our blood pressure, strengthens our core and improves our balance.

The bottom line? Even a little change in your activity levels will have big results in your overall health in a very short amount time. You’ll enjoy a leaner body, more energy, better sleep, appetite control, as well as the incredible relief that occurs when endorphins naturally release into your body to improve your mood and attitude!

The good news is that you don’t have to join a gym to enjoy a fit and healthy life.

You can begin with walking today—using a pedometer and counting at least 10,000 steps a day. Quickly graduate to a home workout DVD that burns calories & fat AND IS FUN – using resistance bands, light hand weights, or stability balls for variety! Then before the week is over, ask a friend or family member to join you in a regular routine of walking, jogging, biking, surfing, gardening, dancing, playing soccer or softball. And if no one commits to being your accountability partner, join a gym. There are free or inexpensive deals out there right now—especially during this Olympic season! And if you can afford it, get a trainer who MAKES you do this stuff!

Be encouraged to get fit!

Becky

Apolo Ohno's Olympic Mantra

2010-02-14T15:13:00.000-08:00

Whether you are a speed skating fan or not, there are plenty of lessons to learn from Olympic athletes such as Apolo Anton Ohno.

Apolo’s legacy as the most decorated male Winter Olympics medalist stems from what some might consider his extreme work ethic. But after listening to his “up close” interview after winning a 6th Olympic medal, it was apparent that Ohno’s mantra is not focused on the physical, but on the mental. It is focused not on the future, but on today.

Each day, Apolo submits himself to a rigorous, 2-hour extreme workout then takes a short lunch break before resuming his exhaustive physical regimen for another two hours. His admitted goal with each activity is to maximally challenge himself physically, mentally, and emotionally.

Ohno’s three-Olympic game success is not found in his physical routine, but in a question that he asks himself daily: “Did I do the BEST I could do today?” At the end of every exercise, sprint, workout, time trial, run, or challenge, he asks himself this very question. He doesn’t review his routine after a week or after each race and hope that he achieved his goals. No. He consistently and introspectively assesses his efforts, asking, “Did I give this my best? Did I give my all to everything I attempted to achieve right now?”

I was personally encouraged by Ohno’s Olympic mantra because it is relatable and transferable to anyone. You don’t have to be an athlete to live by this motto—you just have to be unwilling to SETTLE for mediocrity or moderation in all aspects of your life on a daily basis.

In other words, giving your very best in little things gives you the best chance for receiving big results when the pressure is on or when it matters most!

For example, people with years of sobriety achieve it one day at a time—year after year is only attained one day at a time. Or those with sustained weight loss achieve it by paying attention to what they eat at every meal, day after day. Those who have been successfully and faithfully married make choices everyday to remain true to their spouse. And people who reduce their debt, make consistent choices to save, rather than spend.

What little changes might you have to make to give your best today and get big results? Do you have to "change" your pattern and weigh in daily until you lose weight and maintain it? Or is it time to cut up a credit card until you reduce your debt? Perhaps this is the last day you will be late and instead arrive 10 minutes early for every meeting until you are never late again?

With each relationship, appointment, activity, or challenge, you can make a choice to push yourself and give your best…or settle.

How might your life change for the better if you took on Ohno’s Olympic mantra?

Be encouraged to change,

Becky

Undercover Boss -- You Don't Want to Miss it...

2010-02-07T21:07:00.000-08:00

Tears are in my eyes as I write this…and it wasn’t because the Colts lost the Super Bowl!

If you didn’t happen to stay on the same channel after the Super Bowl and watch a new “reality” show called Undercover Boss, I hope you'll watch it next week!

It is inspirational.
It is empowering.
It is emotional.
It is eye opening.

In fact, it was even more exciting than the Super Bowl because it was more than a game; it was a compelling tale about the real lives of average men and women!

This week’s episode featured the COO of Waste Management (WM), a national company that recycles waste. He went undercover and pretended to be an entry-level employee in a number of the WM facilities.

Each vignette revealed the dynamics of how upper and middle management interact with their employees including:

(1) how some managers unfairly overwork or poorly treat their employees,
(2) what it feels like to get fired,
(3) the level of personality that each person brings into their job, and
(4) the “back story”—including health issues—that each person brings to the workplace.

Besides being extremely motivational and touching, Undercover Boss positively focused on how little changes in the workplace can have big results!

Especially because it was the COO who uncovered how many of the demands of management and how the pressure to be productive negatively impacted employee morale, he immediately implemented new procedures. And though they were little changes, such as ending the way hourly employees were docked for being a few minutes late or starting a task force to determine how WM can become a more “female friendly” company, it immediately increased company morale. (If you missed the first episode, click here to catch some of Waste Management segments.)

How might Undercover Boss change your life?

First, if you willingly put yourself in someone else’s shoes, even for just one day, you will experience life differently—and probably be better for it. Second, implementing little changes to make another person’s life better when it is in your power to do so will have big, far-reaching results!

Be encouraged,

Becky

The "dark side" of alcohol

2010-01-31T20:04:00.000-08:00

This week USA Today reported new research that "represents an important step in understanding how the brain changes when it moves from a normal to an alcohol-dependent state," lead researcher Marisa Roberto, an associate professor at the Scripps Research Institute, said in a Scripps news release. "Our study explored what we call in the field 'the dark side' of alcohol addiction," Roberto said. "That's the compulsion to drink, not because it is pleasurable — which has been the focus of much previous research — but because it relieves the anxiety generated by abstinence and the stressful effects of withdrawal."

In America, many of us have lived with someone who has struggled with alcohol--addiction or abuse. Some of us, like me, have been the addict and seen the dark side.

I am the child and grandchild of alcoholics. My progression through the stages of alcoholism--experimentation to regular use, blackouts to passing out, abuse to addiction--took only one year. I began drinking at 15, graduated a year early from high school, and became a binge drinking college freshman. In fact, I was one of those college students who, as a 2009 NASPA survey involving more than 30,000 first-year students on 76 campuses who took an online alcohol education course last fall suggests "nearly half of college freshmen who drink alcohol spend more time drinking each week than they do studying."

By 21 though, I had dropped out of college, hit "bottom," and became suicidal after I awoke next to a man I barely knew. When I thought I might be pregnant, I tried to quit drinking. Within days, I became suicidal. Fortunately, I am one of a small percentage of alcoholics who have a "white lightening" experience and with God's help, I ended the family legacy and stopped drinking.

This week I celebrated my 32nd year of sobriety--yes, 32 years.

One of the best things about sobriety is that you never have to live on the "dark side" any longer. Oh, you still have problems; you still even hurt others. And you still have fun. You just do it all without alcohol.

So if you live with someone--or you are the someone--who struggles with alcohol abuse or addiction, please get help or offer to get help. Almost every community, church or hospital has a Recovery, 12 Step or AA program to help.

Be encouraged,

Becky

21 Things...

2010-01-24T19:49:00.000-08:00

This week, Rick Newman’s article in US News and World Report listed 21 Things that financially struggling Americans have learned to live without. Stating that sometimes their sacrifices have been painful, he believes many Americans have also found them beneficial.

Based on Newman’s findings, the first three “things” Americans have become willing to give up or get rid of include (1) monthly payments (they can afford but cannot sustain), (2) window shopping (which leads to impulsive spending), and (3) bells and whistles (“extras” added to automobile, technology, or appliance purchases).

In my opinion, giving up the fourth item on his list took the least amount of effort and had the most immediate potential for creating valuable benefits such as extra income, more space, and a simpler life.

What is it?

Over the past decade, most Americans have over-purchased every kind of product, collecting unused or unnecessary items, and stashing and storing them until they are dusty and forgotten. Clutter! We simply have too much clutter in our closets, car trunks, office desks, extra bedrooms, or storage units.

By taking as little as 15 minutes a day (with a garbage bag in hand) or ½ day each month (that includes a trip to a resale shop), you can compile reusable items such as apparel, small appliances or books and GIVE them to GoodWill or The Salvation Army. Eliminating clutter will create extra space and cleaner counters/closets in your home while providing help to others. Or you can save on monthly fees by unloading your storage unit and having a garage sale, keeping or giving away the proceeds. And if you're really entrepreneurial, you can post and sell almost new or never used “big ticket items” items on the Internet for a small profit (or at least make your money back).

Since removing clutter from your life requires such little change and produces such a big results, why not just do it?

For more of Newman's 21 Things, click here.

Be encouraged,

Becky

Give a Little Bit...

2010-01-17T18:25:00.000-08:00

By now, you’ve probably heard that 1 million people texted 90999 to Haiti. Each text message they initiated sent a $10 donation to the American Red Cross to financially help in the aftermath of the devastating earthquake in Port Au Prince.

And what has been the result of one million individuals giving just a little bit –-just $10--to date? $10 million and climbing.

Though most people are deeply touched in a crisis and want to help others, they don’t give because they…

1. don’t trust that the money will get to the center of the need.
2. think that their little bit of giving won’t even make a dent in the crisis.
3. don’t know anyone directly impacted by or involved in helping in a crisis.
4. procrastinate until the crisis is over and until the need is no long pressing.

If you don’t trust that your gift will get to the center of the need, then do personal research. Google your options or visit websites that take donations with whom you are more familiar. Or, as in my case, give to friend who works in Haiti, like Danita Estrella who founded Danita’s Children over ten years ago and runs an orphanage in Haiti. Take the time and make the effort to connect with an organization in whom you trust. Then give.

If you don’t think that a little gift can have a big result, this recent (and relatively new fundraising technique) of texting a $10 gift in a very convenient, quick way is a powerful example of how one person’s small gift can combine with a million other people to make a massive difference.

If you don’t know of anyone who is helping out the Haitians during this crisis, just call your local church. They are most likely sending financial help or even sending a team of people. Maybe you should join them? Surely they need your support.

Finally, if you’ve procrastinated giving a small or larger gift, just do it. In fact, do it right now. Visit a website, make a call, send the text, or write a check and mail it today.

Giving just a little bit will have a big result in the lives of one family, one orphaned child, or one orphanage.

Be encouraged,

Becky

Calling for a 2010 "White Out!"

2010-01-10T14:16:00.000-08:00

The facts are in. White flours and white sugars WILL increase your blood pressure, add calories of no nutritional value, widen your waistline that leads to belly fat, and put extra weight on your frame.

Good Morning America is just one of the many news programs that regularly discusses ways to improve your health. In a recent segment, “How Much Sugar Should You Eat?”, Dr. Tim Johnson exposed the negative impact of white sugar (aka dextrose, corn syrup, cane sugar, etc.) in our diets. For example, did you know that the average person consumes 21 teaspoons of sugar a day? Or that one can of soda includes the equivalent of 14 teaspoons of sugar?

Dr. Oz, a frequent guest on GMA and the host of his own show, also begs Americans to eliminate white foods—anything that doesn’t come out of the ground white—from our diet because, among other things, it contributes to aging!

Unfortunately, this information leaves those whose current food intake includes a lot of white sugar and flour in serious need of change!

So I'm calling for a "white out" by encouraging you to implement one or all of the folowing ideas:

1. Reduce and eventually stop drinking soda – replace soda with ice water jazzed up with seltzer or a squirt of fresh fruit.
2. Use stevia (a natural, non-caloric organic sweetner) rather than sugar to sweeten your coffee or tea drinks.
3. Ask for whole grain or rye breads for sandwiches, dinner rolls, or toast at restaurants. Never accept white breads.
4. Snack on nuts and seeds and berries rather candy bars, muffins, or cookies.

Little changes in the types and amounts of white foods that you eat, will absolutely give you big results in your overall health such as weight loss, lowered blood pressure, thinner waistline, and less belly fat. Not so bad, eh?

Be encouraged,

Becky

Chips, Cookies, Candy, Cursing and Cocktails...

2010-01-03T16:45:00.000-08:00

In a quick survey of my regular ezine readers last week, I asked what they preferred to give up rather than what new habits or resolutions they hoped to start in 2010. They chose to say "Never again in 2010" to the 5 C's!

Though my survey was unofficial, the majority of those who responded said they were ready to give up overeating the 3 "C's"--chips, cookies, and candy. These three culprits can often be traced to food binges, procrastinating, irritability, high cholesterol, and poor self-esteem. I agree. Why not give up chips, cookies, and candy for a few weeks or months and see what results? My guess is that you'll experience weight loss, lowered cholesterol, self-control in other areas of your life (as well as food management), and emotional peace. These aren't such bad traits to develop, are they?

The fourth "C" that folks on my survey wanted to "quit" in 2010 was cursing. Again, I consider this a noble goal, especially if you have children or are around them (that's most of us). Of course, if you you choose to quit dropping verbal bombs, then you'll have to replace those phrases with something more "G" rated. Perhaps this is the year to come up with a humorous statement that expresses your angst, but makes someone laugh rather than cringe?

Finally, the fifth "C" that many said, "Never again in 2010," was to cocktails. Alcohol, of course, is something that some of us (myself included) must say "bye-bye" to because we're addicts (or the children and grandchildren of addicts). Others, like my husband, realize that giving up alcohol is "good" for the whole family. So, as in my case, my husband actually became my sponsor and sobriety partner on our honeymoon...thus 32 years of marriage and sobriety this month! Maybe this is your year to give up something like cocktails or cigarettes for yourself or someone else?

Chips, cookies, candy, cursing, and cocktails certainly make for an easy-to-remember list, but more significantly, does making such a specific resolution have any chance of succeeding? A recent survey suggests the following:

40 to 45% of American adults make one or more resolutions each year.

The following shows how many of these resolutions are maintained as time goes on:
- past the first week: 75%
- past 2 weeks: 71%
- after one month: 64%
- after 6 months: 46%

People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions.

So why not resolve to stop something old and tired and futile (maybe even harmful) this year rather than start something new? Please let me know what makes your list of "Never Again in 2010!"

Be encouraged,

Becky

A Game Changer...

2009-12-27T15:16:00.000-08:00

In sports news this weekend, a “game changing” resignation-turned-indefinite-leave-of-absence was reported about Urban Meyer, current coach of the Florida Gators. The biggest surprise of the announcement regarding this young, 45 year old coach was that it was sparked by apparent heart-health concerns and traced to stress.

Stress is a game changer, not only for high profile coaches, but also for the average American because it can result in strokes, heart attacks or high blood pressure. For a quick stress quiz found on the MSN Health page, click here.

Most of us think we’re immune to stress related health concerns primarily because we are unaware of the symptoms. Julia Sorensen, MA, RPC, CCBT is a therapist and author who suggests over 40 of the most common symptoms of stress—both physical and behavioral/mental symptoms, such as:

Problems with memory
Quick temper
Anxiousness
Headache
Weight gain or loss
Acne breakout
Sleeping too much or too little

If stress is most common to those who experience trauma, grief, loss, or dramatic changes in their employment, financial security, housing, geographic location, or relationships, then in reality, stress is common to most of us. You are not alone if you have been forced to cope with, understand, alleviate, and minimize stress. But it doesn't have to be a game changer in your life.

If you want to see big results in your overall emotional and physical health in 2010, you can reduce your stress levels by making the following little changes:

Start with being aware of what, when, and how much you eat—an average of 2000 calories a day. Then increase your fitness activity to include 140 minutes each week. Next, get between seven to eight house of sleep each night. Finally, practice prayer and forgiveness in order to clear your heart and mind of unforgiveness and anger.

If you make these little changes, I promise you'll have a Happy New Year!

Becky

P.S. If you need help in reducing stress, losing weight, or getting spiritually fit, consider joining my 2010 Little Changes Big Results Online Coaching Series-five levels available.