In his original work published in 1996, he directed 48 individuals with moderate to severe coronary artery disease to make lifestyle changes. They were put on a 10 percent fat vegetarian diet, encouraged to do moderate aerobic exercise, and were given stress management training and smoking cessation counseling. Over one year (and more impressively over five years), plaque regression was noted in the treatment group and progression of atherosclerotic disease was noted in the control group. Think about the power of having a tool that acts like a medication without being one. These lifestyle changes not only stabilize plaque but may have the power to cause plaque regression. In 1995, an assessment of the Mediterranean diet, featuring an abundance of vegetables, fruit, and fiber, suggested that following the diet reduces heart disease risk. Further, researchers suggested that dairy intake is related to higher heart disease risk. Researchers in this trial also stated that the connection between higher dairy intake and lowering fracture rate is limited. I currently have a restriction of only one fried chicken meal per week. So, whenever I have fried chicken each week, that's the reward in itself (because fried chicken is one of God's many gifts to mankind). In the same way that your goals and desires need to be things you truly want, the rewards must be things you actually want. If you don't care about purchasing vinyl records, you shouldn't make it a reward. If it's not helping you take action, it's not a good enough reward. Now, at a certain point, there's a line where time and life's activities collide. Let's call this the ceiling of satisfaction. The ceiling of satisfaction is where your consistent action toward a particular activity collides with life's other demands. When this collision happens, we find out what level of intensity we're willing to invest into this activity. How much am I willing to commit to this activity, while still maintaining my other commitments? Stay aware that you are vulnerable. There is no specific time frame allotted to complete your grief process.

Don't put expectations or shoulds on yourself. With the help of others in recovery and/or a professional, you'll find you're able to work through your grief in your own time. It is a passage that does not last forever. Now is the time to treat yourself gently and with kindness. How Long Will It Hurt? I liken the process of grieving over losses to peeling an onion. You do it one layer at a time, and in the process you cry a lot. You may cry until your eyes swell shut and your bones ache. Many trials have examined the relationships between vegetables and fruit and heart disease and have shown an inverse relationship between increased consumption of fruits and vegetables and decreased risk of heart disease. The Lyons Diet study showed that eating more fruits and vegetables, and the alpha-linolenic acid (ALA) found in the Mediterranean diet, reduced the incidence of myocardial infarctions (heart attacks) and mortality, compared with a regular low-fat diet in patients with known heart disease. Regarding whole grains, the Iowa Women's Health Study showed that when people ate more whole grains, they suffered fewer cardiovascular events. Two important studies highlight the benefits of a plant-based diet compared to the standard Western diet. In the Nurses' Health Study, nurses were given either a whole-grain, plant-based diet or the standard Western diet, which is abundant in meat and processed meats, French fries, and sweets. Similar results were also noted in the Health Professionals Follow-Up Study. There were also noncardiovascular benefits to the Mediterranean diet. In the Nurses' Health Study, women who adopted this diet were found to have longer telomeres, which, if you recall, are associated with longevity! The data shows that a plant-based lifestyle is a healthier option than the alternative. A Word on Fermented Foods This introduces the case for realistic consistency. Since most of us have been living in a life of apathy, we can't expect to climb the mountain in one day.

Can you really go do a full workout every single morning before you head to work? Do you have the personal discipline to do that? Do you even have the discipline to fold your laundry that's been in the basket for multiple weeks? Your ceiling of satisfaction helps you grip with the reality of what you're willing to commit to. Here's the really cool part, though: the results multiply. Your development gets better and better and better, through consistency. By raising the bar just slightly every week, you look back after six months, and become amazed with the progress. Then, once you've hit your ceiling of satisfaction, you just ride on the consistency of your actions. One day you think you are doing okay and the next day you feel devastation again. The losses are so deep: the ability to trust, your dreams, your confidence, the sanctity of your marriage bed, the blow to your pride. The pain often comes in waves. At times numbness may move in and out. This is very common as the truth unfolds. Numbness is protective and temporary. You will be able to experience a wider range and greater depth of feelings, as you begin to feel increasingly safer. The pain comes and goes as I'm in recovery. It's true the pain is not like it was in the beginning, and I often feel as if I'm moving to different levels of pain. Sometimes I feel overwhelmed because so much of my life I've stayed away from anger and sadness. Fermentation is the process of converting sugars to acids, gases, or alcohol. It occurs in the presence of bacteria and yeast and in our muscles when they are oxygen-depleted and lactic acid builds up.

Fermentation creates many useful bacteria and enhances their nutritional effects with increased numbers of vitamins and omega-3 fatty acids. We view eating fermented foods as opportunities to naturally nourish the gut. They are natural probiotics. Examples of these fermented foods are kimchi (pickled vegetables from Korea), sauerkraut (fermented cabbage), kombucha (fermented tea), miso (fermented soy paste), and tempeh (fermented soybeans). These are fabulous foods that we try to include in our diets a few times a week. You don't have to make them yourself; We cook with tempeh and eat miso soup. All good options to add the natural bacteria back into our bodies! When summer hits, you've likely shattered your 20 pound goal! Take this into any other activity until you've hit that satisfying level of intensity to achieve your goals. This will all come to fruition in stages, folks. The F6 goals I created for myself? I still work on them, and it's been over two years that I've created and edited these goals. Some things, like financial goals, were easy to map out and execute. It took me two years to make any consistent traction with my faith goals. Please understand that you're trying to dramatically alter your outlook on life and do what only a few people do not live pathetically apathetic lives. Take this article to heart and apply it to those F6 goals of yours. Start small. I used to just put my feelings in a drawer and move to a happier me. I know it was a mask, but learning how to swim in anger and sadness makes me vulnerable and I don't like it.

My recovery support and practices help me embrace the pain and take care of myself. Your pain is both deep and wide. Sadly, we haven't invented a healthy remedy to make it go away quickly. Quick fixes only lead to a deeper, longer fracture later. While feelings don't disappear, the intensity of them will decrease if you give voice to all of them. They also lessen when your partner does his part and works on repairing the damage. Whether or not he joins you in the recovery process, your pain will lessen when you accept the reality of what has happened. It lessens, as you own your pain, your shame, and your anger. So Why Not Go on a Diet? Because They Don't Work Research shows that approximately two-thirds of people who go on a specific weight-loss diet will fail to keep off the weight. A study published in American Psychologist reviewed 31 diet plans and their success rates. Researchers found that after reaching their goal weights, one-third to two-thirds of the dieters regained not only the weight lost on the diet, but most gained even more weight than they had initially lost. In eight of the studies, approximately 50 percent of the dieters did not participate in the follow-up surveys, and in many other studies, the follow-up was done remotely (not in person), with no true measurements of weight by an independent party. So people probably gained more weight than was recorded. Most of us are not happy with failures in our lives, so many people may not have responded honestly to the remote survey as the pounds started creeping back. But it may not be a personal failure that they failed to keep off the weight; The key is to learn how to substitute whole, healthy foods that can then become your favorite foods. Consider your circumstances. Be fruitful, then multiply.