As we stroll through life we are presented with people and opportunities that change us. This lovely lady I speak of has changed me in the short time I have known her. Micca Donohoo is a registered dietician who knew early on she wanted to help other people live a healthy life, push away from the table, push away the guilt and shame related to their food choices and manifest a better healthier lifestyle. Not necessarily just by learning about your plate choices, but by the choices we make in our head. She refers to it as manifesting your health, not being on a diet. She helps people of all shapes, sizes and ages.
Sherri: Being a dietician for over 16 years has brought many types of people your way. What type of person would you say you enjoy helping most?
Micca: I worked with bariatric patients for over 10 years from start to finish, pre-surgical to lifetime post op. I see surgery simply as a tool, embedded in the concept of a lifestyle change. To create any lifestyle change, there needs to be adequate and continued support. I loved being that support.
Sherri: If someone wants to make some small yet significant changes immediately what would you recommend?
Micca: 1. Put yourself on your own to do list. YOU are important. 2. Schedule healthy snacks during the day. Honor your hunger! Hunger is a sign your body is requesting fuel/food. 3. What is your plate size? Plates should be 9-10 inches in diameter for best results. We eat with our eyes first. Our eyes LOVE a full plate. When working on portion control, its more appealing on a smaller plate.
Sherri: You are about to start on a new adventure. Can you share a little about what you are creating?
Micca: My vision is to create a loving space to be able to serve the bariatric surgery community in a global way. I envision this program to be flexible, and accessible to all, anywhere at any time. This new branch of NiCHE Nutrition and Health will include a virtual community, a monthly resource toolkit, online courses, and personalized coaching. To build a healthy and loving community, I aim to partner with local, national, and global medical experts that share my vision.
Thanks to Micca Donohoo from NiCHE Nutrition and Health for sharing a way to help our friends to better health! You can contact Micca at NIche Nutrition And Health by clicking on the Contact button.
Proverbs 3:27: Do not withhold good from those to whom it is due, when it is in your power to do it.
Today, especially in the United States, we are so richly blessed. Most of us don’t wonder whether we will have water, food, heat, lights, etc. We take it for granted those luxuries are there. Yes, they are luxuries. Many people around the world don’t have any of these things regularly. They often must humble themselves to receive these things from the kindness of strangers. When was the last time you were that stranger? What have you given lately to help someone in need? Not because you wanted to look good, but simply because God has blessed you with more than you need and likely more than you deserve. Simply look in the mirror and ask if you have been a good steward of your blessings. The fabulous fact is that if your answer is no, you can change that with your next breath. There are people all around you in need. Some will simply need a kind word or a smile. These cost nothing but a little effort. Some will need clothes or shelter, and if you have more than you can use, share. Some will need the fast food you just bought or the overflowing freezer you have. This article was inspired by a friend who has been struggling with so much difficulty in her life. She has shown courage, compassion and kindness to so many that she deserves to be reached out to. In our conversation, she was thanking me for helping her family and I simply said that I would rather die broke than broken. Helping others helps you. It heals you and builds you. It’s a two-way blessing. I ask you to stop for a minute and ponder when the last time was that you responded to someone out of compassion and kindness by helping with whatever ability you have. It isn’t difficult, or time consuming, or expensive to simply be kind. If you need a new pair of gloves, buy two and drop one at the nearest homeless shelter or give it to someone who lives on the street you go by every day on the way to work. People NEED people. Sometimes all they need is to know someone cares, or listens. If you aren’t doing these things, I assure you that you are likely broken. So, “If you had to choose, would you rather be broke, or broken?”
When the day is done and YOUR days are done, what is it that will be said of you? We are blessed to be on this earth for as many days as our Heavenly Father grants us. What are you doing with your days? Are you living your life as if every single moment of every day matters? Are you just trudging through life wishing the day away? Are you impacting the world or spending your time taking the impacts? Will you bless those around you or will you waste your time judging others. I can’t say how you will spend your time, but I know how I am going to spend mine. I will spend my time learning and growing. I will spend time sharing and caring about others, and raining blessings everywhere I go. Some will accept them some won’t, but that won’t determine whether I continue or not. It is my personal mission to help and encourage others. This has been true as long as I can remember. I am not sure anything makes me happier. I encourage you to dig deep and ask yourself what you want to really be known for 30 years from now. What is it that is important to you? How would you write your own obituary? She watched a lot of great TV? He didn’t have very many friends, didn’t go out much? Died with lots of money with no one to give it to? It may seem morbid, but at the end of the day, what you accomplish in this short time on earth is what you will be remembered for. Decide what is important to you. Make a plan to accomplish each and every goal you have because you can create a legacy of meaningful accomplishments through kindness, caring, and determination! I am blessed to be a blessing.
Everyone repeats the statement “Fake it until you make it”. Yes- I am putting it right out there- I HATE this saying so much! Why? Because it feels like saying, “please go ahead and pretend to be something you aren’t”. Lie to people’s faces because eventually you will believe it, too. Then, if and when I make it, it won’t be a lie anymore. Is this sound advice? NO! Control your mindset! Wear the most important fashion you can EVERYDAY; The cloak of confidence! Seriously, let’s face reality and create a positive mind space where we admit who and what we are at this precise time, and recognize we have room to grow and develop. We are in fact on a journey! It’s why we don’t start at the finish line. There is plenty of learning along the way! Enjoy the journey and the growing process. Don’t be fake, or say things that just “look” like you are successful. DO things that create success. Be up front if you are working towards a promotion or a rank or advancement of some kind. Put it right out there for everyone to see and hear. You can’t FAKE confidence; you FEEL it. You also can’t have it unless you claim it as yours. Sometimes people will try to dig at you to make you think you don’t deserve to be confident or successful, or that you are less than what you have already achieved. That is simply a reflection of their own inadequacies and weaknesses. Don’t FAKE it- you will come off as FAKE! Stand in your confidence! Learn everything you can to be strong, educated in your field, a leader and believe in yourself and your talents and gifts. BELIEVE you will achieve your desired goals and you won’t have to fake it, because before you know it, you will have it! Use your talents. Don’t waste time faking it. Make it happen! #BELIEVEYOUCAN #BEREAL
How about plant protein specifically, instead of what probably just came to your mind. Are you aware that the average American consumes almost twice the protein the body needs? The formula is: at least 10% of your daily calories, but not more than 35% of calories, from protein, according to the Institute of Medicine. Protein is essential, but there is such a thing as too much of a good thing. Excess protein can’t be stored in the body, and is more difficult to eliminate. There are many health challenges that can occur because of excess protein over time. Excessive protein consumption has been linked to certain cancers, kidney disease, and osteoporosis. Consider deriving these protein needs from some plant based alternatives as opposed to meat and dairy forms. There are many alternative plant based protein forms. Since protein is made up of amino acids, they are considered essential and foundational for great health. Our skin, hair, nails, muscles, and much more are healthy (or not) because of the protein we take in. Some forms of protein come with unhealthy fats that, given our family medical history, we don’t need. Because of my family history of heart and stroke issues, I chose to reduce my animal proteins. I haven’t eliminated them, I just work hard to diversify my diet. I ask you to consider spending the next 30 days experimenting with various meal choices, where maybe 1-3 days per week you eat only plant based proteins. This isn’t an all or nothing experience. It’s about being aware that food is fuel and that nutrition is key to excellent health! Anything eaten in its whole form will be better for your health. Consider using whole grain bread for toast with almond butter, which packs a whopping 16 grams of protein in a ¼ cup. Or perhaps a smoothie with a ¼ cup of flax seeds ground into it, which provides 7 grams of protein. Proteins are very valuable, as they produce feeling of satiety as well as being good for your body. You will feel full longer. With cooler weather upon us, consider making a soup or chili, but use 4 kinds of beans instead of meat. Experiment and enjoy the process! Protein builds strong bodies!
(Originally posted on Exposure Magazine September 22, 2017).
Energy Vampires…yes, it’s exactly what it sounds like. Those special people who drain every ounce of energy from you because they demand so much encouragement, coaxing, and time. We all have them in our lives. Sadly, sometimes we are even related to or married to them. It doesn’t mean the relationship is doomed, but it will definitely require some major reconstruction.
First, you must identify them. You will know who they are because when you are done spending time with them, you will be exhausted. The mental energy required is simply too much. A body can only be drained so far before a recharge has to occur. If you are unable to recharge, you might find yourself snapping at others. Your “nice” is all used up. Most likely the Energy Vampires, EV’s, have many victims. They prey on those who are compassionate, want to help, and are generally kind people. Reality is that if you are unable to detach from the vampire and regroup, you may attach yourself to someone else and suck them dry. It’s a bit like the flu. It can be contagious, and that never generates a great outcome. It often happens in a close environment in a workplace. If boundaries aren’t drawn you can become the next victim. Do a self-check and make sure you aren’t the vampire first! Boundaries will be the answer to combatting Energy Vampires in the workplace and in your personal relationships. In the work place you can create “save me alliances”. This is a response to being cornered by an EV. A co-worker get a look or a signal from you and know you require assistance. The signal can be a code word, cough, phone call, etc. It is not a way of avoiding the situation, but working together to reduce the carnage and reduction in productivity. I once worked where there were two offices side by side, and any time that an EV walked in, they got 5 minutes. After that, the person in the next office would call them and tell them they needed their help. This was a strategy implemented after the EV stood there for 2-3 hours a couple of different times. Truly a plan was needed. Know who the energy vampires are in your life and have a plan in place for saving yourself. They are often lovely people that simply do not even understand what they cause. Knowing who they are and what your plan is to deal with them will save you a lot of grief. Draw the boundaries and protect yourself- no garlic needed!
(Originally published in Exposure Magazine Sept 15, 2017).
When was your last vacation from life? Are you resting, relaxing, restoring and rejuvenating? Life barrels by us a hundred miles per minute. Have you considered how important it is to take time to rest and restore, to decompress and re-energize your spirit? How long has it been since you have taken a vacation and invested some time in simply doing nothing? Housework will still be waiting, all the projects will still be there. People severely underestimate the need for rejuvenation by relaxation. Read a book for pleasure while sitting poolside or at the beach. Hike a mountain and sit by a stream and read the Bible or whatever fills your spirit up. Travel to some place you have never been and meet some new people. This doesn’t need to be a two week excursion, even two days is great. Expose yourself to new people, new experiences, and new surroundings to keep yourself happy and centered. Take the “me” time you need to continue to be the most amazing you that you are capable of. Your health and wellness depends on it. Your ability to be in service to others depends on it. In fact, I would go so far as to say your ability to be truly successful depends on it! Go with your special someone or go alone- just go! Reconnect with you and rediscover what is important to you. Sleep well and rest often. Happiness and fulfillment are very difficult to obtain if you are always tired and cranky. It leaks out onto everything and everyone. No sense being the crabby Patty/Pat everyone avoids. Get away from everyday life, rest up, relax, restore and rejuvenate because you are worth it!
I should clarify, I don’t mean you actually have a problem in your head. I am referring to what happens when you have “stinking thinking”, and it rolls out over everything in your life. Your mindset manifests in your entire body. Your attitude will be the cement that holds all the faulty thoughts and excuses together. There are some cliché sayings about (blank) my life. The negative words that get filled in grate on my last nerve because they reflect an unhealthy mindset. When you contaminate your thinking to a point where everything in your life references a negative circumstance, it is like you send a beacon for more negative circumstances to occur. You are calling it to you like a magnet. STOP! Clean up the space between your ears. Your brain continues to work on whatever you give it to work on. If you are focused on negativity, it continues to create and sustain that because your brain is a great worker. Unfortunately, it can’t decide on its own whether it is good or bad for you. Your brain controls every single aspect of your body. It tells your lungs to breathe, it keeps your blood circulating, and it also works to continue to keep flowing whatever good ideas or bad thoughts you choose to ruminate on. I am known to say “You only have control over two things: Your thoughts and your actions. Make good choices.”. What you think about determines your actions. More widely known is “What you think about you bring about“ (Earl Nightingale). For many people, the thoughts are simply excuses. These excuses determine the action or inaction. Some examples of how people differ in how they think about this sound like, “I can’t exercise because I have ____.” Or, “I exercise because I have _________, and exercise will improve my health.” This is a choice. You can insert any kind of ailment or impediment you want. One person will use it to make an excuse why they can’t, and the next person will use it for why they should. Insert a few things relevant for you into the sentence above, such as being 50 pounds overweight, blind, high blood pressure, diabetes, no legs, etc. Still don’t think you can do it? Look at Erik Weihenmayer as an example. As a blind man, he has climbed Mt. Everest and kayaked the entire Grand Canyon. He refuses to allow his blindness to be a reason why he cannot do something. He allows it to propel him to do ALL the things people can’t even imagine him doing or even wanting to do. He carefully controls the thoughts he entertains and aligns his actions to meet the greatness he sees and cultivates in his mind. He controls his mindset. Your greatest asset to a healthy life is keeping the space between your ears free of excuses, stinking thinking, and self-loathing, and fill it with positive, beautiful strong thoughts and images of you conquering every challenge that comes before you. Control your thoughts and actions because you can!
(Originally published in the September 1st Exposure Magazine).
Connect, Collaborate and Create!
Life would be so much more awesome if we all strolled through our life with this thought process; connect, create, and collaborate. Somewhere along the line, we seem to have transitioned into a society of people who take. Many spend the better part of their lives working only to receive from others, draining the givers. I am a giver, and some days this can be painful and tiring. Here is a stark reality- together we can create, grow, and have so much more! We all have innate goodness and greatness within. Connect to someone elses greatness, and WOW! The world becomes a better, more civilized, and incredible place. Ask yourself as we start a new month, what place do you serve in this world? Are you a taker? Do you drain those around you, or do you see how you can connect with people, collaborate, and create something even better! I have been blessed to see unbelievable forms of connection and collaboration this week. In particular, I have seen some incredible results created through the efforts of people bringing their best selves together in connection to serve other during #Hurricane Harvey. A new friend I made this week said our most important resource is the HUMAN resource! She is so right. This is why people gather in churches on Sunday, in Bible studies, in book clubs, Boy/Girl Scouts, sports teams, etc. We are better together- we will always be better together. Gather the best of yourself and collaborate with another and create something amazing! It’s what we were designed for! If you answered that you are usually taking from another, then rise up and find a way to give from the greatness with you! Partner with someone and create unity while serving others. Your heart will be full and you will have filled someone else up. That’s when you know that the saying, “It’s better to give than to receive,” isn’t just a cliché.
There truly are two kinds of people. Actor vs. Reactor. Do you
know which one you are? I am certain of this now that I have
shared a premium nutritional supplement for the last 3.5 years.
While listening to a video by Mel Robbins (The Author of the 5
Second Rule) , I discovered this is a real thing! It’s actually brain
science. Imagine that! We are one of two kinds of people in life. 1.
The people who believe they control their life- and 2. The people
who believe Life just happens. Simply said, the Actors and
Reactors…lol Which are you? It is a great question to ask yourself!
A check up from the neck up! I generally run across 2 types of
people- the ones who control their life and health through diet,
exercise, and mindset, and the others who simply wait until they
are faced with a massive life altering health challenge and
PANIC!!! The Reactors start scrambling, looking for diets, quick
fixes, try to exercise for an hour a day when they have sat on the
couch for the last 8 years… Zero sustainability for what they are
doing! Fear is generally not a great long-term motivator. Mel
Robbins teaches how to become that person of action, retraining
the brain to lean towards action and controlling your life rather
than reacting to it! I love this! Why not live your life so loud
people need to cover their ears and shield their eyes because you
shine so bright and your happy is so loud!!! Live in Action mode,
BE a PRO-active person instead of a reactive person- Smash out
your goals and create the life you want to live- the life you
DESERVE to live- The life God perfectly designed you for! Check up
from the neck up…which person are you?
These are my older blog posts, which originally appeared in my Exposure Magazine Column, "Healthy Living."