Seven Changes to Save Your Life

Well known author of numerous books about teaching and brain-based education, Eric Jensen, shares some suggestions below, every one of which is backed by solid science.


This year, more than 1 million Americans are expected to be diagnosed with cancer, a disease commonly believed to be preventable. Most of us fear the killer word ‘cancer’, but very few of all cancers are due to heredity (2008). In fact, the contribution of genetic factors and environmental factors towards cancer risk is surprising. Cancers (depending on which type) have a low 2-10% heritability. The other risk area, at a massive 90-95%, are environmental factors.


Let’s look at environmental factors.


1. Eat more of the foods packed with anti-oxidants. Anti-oxidants are in the group of super foods to choose from that reduce or repair damage from free radicals. Choose any foods from these groups. If you dislike five of them, eat the ones you do like. To get any value at all, eat something from this group 4-5 days a week. Eating these once a month or once a week is a joke; you’re kidding yourself if you think your body will change from a 3 oz. per month exposure. Here’s the list: sweet potatoes, watermelon, colored berries like blueberries (frozen is OK), cold water fatty fish (like salmon), colorful vegetables (such as peppers, cauliflower, broccoli, kale, etc.), green tea, olive oil, coffee, dark chocolate (60-65% is best), plain Greek yogurt, mangos and papayas. If you like fish, great! If you like pork or red meat, eat more from the healthier range-fed animals.


2. Put fewer toxic products into / onto your body. Please start reading the labels of what you put into and on your body. The products that absolutely MUST be safe for your body are the ones that you either ingest or put on your skin regularly. This means PAY attention to the ingredients that interact with your body, especially shampoo, conditioner, hair coloring products, deodorant, face cleaning products, soaps and makeup products. One time usage does not put you at risk. But using a dangerous underarm deodorant 3 inches from your breasts, or a risky shampoo for forty years is a higher-risk behavior. For example, avoid the “Parabens." They’re a family of chemicals used in various personal-care products and have long been linked to cancer. They disrupt estrogen function. As an alternative, the companies Arm & Hammer (“Essentials Natural Deodorant”) and Tom’s (Tom’s Natural Deodorant) both sell healthy products. You’ve just started to lower your risks! Most of the 500 most popular sunscreen products may actually increase the speed at which malignant cells develop and spread skin cancer. Consumer Reports magazine said that only 39 of the 500 products they examined were considered safe and effective to use. Some sunscreen ingredients (anything with oxybenzone, benzophenone, octocrylene, or octyl methoxycinnamate) may be potentially carcinogenic or have other health risks. Read the label: avoid personal care products with retinyl palmitate and oxybenzone. DO GET 10-20 minutes of sun a day, if possible. Vitamin D is very good for you. BUT, if you want to stay out longer, do intervals of sun, then shade. The product I buy (from Amazon) and use is: Beyond Coastal Active Sunscreen SPF 34. Please do not buy or use cheap products that may increase cancer risk.


3. Eat less of the “slow risk” foods. You won’t die from these this week, but over the long haul, they’re not good. Three of the worst offenders are “the whites.” They are white sugar, white rice, and white bread (all are "high glycemic index" foods). They boost your blood sugar levels TOO high and you produce extra insulin in the pancreas. Any product you buy that has more than five ingredients is suspect. Any product that has ingredients that you can’t pronounce is suspect. I always get asked, “Don’t you ever eat junk food, like chips?” Sure, some are actually pretty decent. I like Fritos corn chips and a few other brands of chips are also healthy. Do you think healthier foods are expensive? Unfortunately, they are. A better question to ask is, “How much does it cost you to miss a day of your life?” Stick with the healthier foods.


4. Reduce exposure to risk detection devices. This caution includes mammograms (take only every 3-5 years, not annually, to reduce risk), prostrate screening (once every 5-7 years), dental X-ray screening (take once every 2-3 years) and airport X-rays (less is better). Those who profit from the use of the above typically defend all of these tests, but the science is NOT entirely clear on the safety when used too often. That’s why I reduce the amount of radiation in my body as much as possible. When traveling though airports, if I’ve got an extra few moments, they can pat me down. Better to be safe than sorry.


5. Move your body. Researchers have long linked exercise with lower breast cancer risk for women past menopause, believing it works partly by lowering their estrogen levels. Higher estrogen levels can raise breast cancer risk. If it’s 1-3 floors at a hotel, take the stairs down to the lobby. If you can, take the stairs up, too. If you have to park an extra thirty seconds from the store entrance, embrace the walk. At home, I swim or surf 6 days a week. I get out in the yard to do gardening and so does my wife. If you are a member of a gym, work out 3-6 days a week. If you are not a member, find something you love to do and do it daily. These activity requests are meant to nag you. They are listed because your body was designed to move!


6. Talk back to the voice in your head. Learn to manage your self-talk. If the voice in your head is replaying stressful conversations, redirect it to another more productive conversation. There are many reasons why people become depressed. Just one of them is their inner conversations that get them worked up into a stressed state. Most people think of depression as a medical condition, or disease. Another point of view is that it’s a symptom that something’s “off” or “wrong” in your life. When I hear people tell me about the voice in their head that replays stressful conversations or creates new ones, I ask the question, “And who is directing that voice in your head?” You are! Change the conversation to something more inspiring, optimistic and empowering. You are the driver of your bus. You are not a victim of the “inner voice.” If the voice is counter-productive, don’t feed it, redirect it.


7. DO Get your Vitamin D! This is a miracle factor for prevention of problems. It supports your immune system to enhance Cold and Flu Protection. Vitamin D supports normal muscle production and strength, and a lack of the vitamin leads to muscle weakness, a reduced range of motion, and increased physical frailty. Evidence now suggests that Vitamin D plays a role in stopping cancer development and growth (Raimondi, Johansson, Maisonneuve, Gandini, 2009). One study showed women could slash the risk of breast cancer in half by getting enough Vitamin D. When I’m not traveling, I try to get 10-15 min. a day of sunshine. There’s no risk of skin cancer at that short exposure and a HUGE upside. The Vitamin D factor helps facilitate healing from illnesses and helps metabolize the potassium and calcium needed for strong bones.


Best news about cancer breakthroughs: CANCER IMMUNOTHERAPY: harnessing the immune system to battle tumors. Scientists have thought for decades that such an approach to cancer therapy should be possible, but it has been incredibly difficult to make it work. Now, many oncologists say we have turned a corner, because two different techniques are helping a subset of patients. One involves antibodies that release a brake on T cells, giving them the power to tackle tumors. Another involves genetically modifying an individual’s T cells while outside the body so that they are better able to target cancer, and then reinfusing them back into the same patient so they can do just that. No.


1: Pancreatic cancer. What you can do: Know the warning signs and see a doctor if you experience abdominal or back pain, unexplained weight loss, digestive problems, light-colored stools, or jaundice. Chronic alcohol consumption — more than one drink a day for women and more than two drinks a day for men over an extended period of time — can increase the risk for pancreatitis and cancer. Diets heavy on processed red meats have also been linked to the disease, while eating five servings of vegetables daily can help prevent it.


No. 2: Liver cancer. What you can do: Because obesity is a prime risk factor for liver cancer, your best defense is to maintain a healthy weight by eating a balanced diet, getting regular exercise, and keeping belly fat to a minimum. You should also limit alcohol consumption and your intake of sugary foods (which increase your risk for obesity, diabetes, fatty liver, cirrhosis, and liver cancer.) Chronic hepatitis is also a known risk factor for this form of cancer, so make sure you get a hep B vaccine. You should also tell your doctor if you experience fatigue, anemia, abdominal pain, jaundice, unexplained weight loss, or digestive problems.


No. 3: Brain cancer. What you can do: Be aware that about half of people who have brain tumors report unusual headaches — those that may wake you at night or you experience in the morning — among the first signs. Other potential warning signs: nausea, vomiting, vision or balance problems, tingling in the arms or legs, personality changes, seizures, or extreme fatigue. Reduce risk for brain cancer by limiting exposure to CT scans and mobile devices held next to your head.


No. 4: Esophageal cancer. What you can do: Treat reflux (consult a doctor for an appropriate remedy), quit smoking, and limit consumption of foods that have high acid content. The opposite foods, those more alkaline, leafy green vegetables --- learn to enjoy them more. If you don’t like those, consider taking sodium potassium bicarbonate supplements. Be aware that chronic acid reflux — can lead to cancer. Those over 50 suffering from long-term heartburn, throat-burn, coughing, or hoarseness should get a nasal esophagoscopy, which allows a doctor to view the esophagus. Among the warning signs: chest pain, difficulty swallowing, hiccups, sudden unexplained weight loss, and chronic pneumonia.


No. 5: Skin cancer. What you can do: Check your skin for irregular moles, growths, and patches. Make sure to limit your sun exposure (15 minutes at a time) and apply safe sunscreen (see suggestions above) liberally and regularly when you are outdoors — particularly if you are light-skinned or have blonde or red hair, which increases skin cancer risk. See a dermatologist regularly for a skin examination, particularly if you had serious sunburns as a child. Summary Cancer prevention requires serious lifestyle commitments to healthy living. Those changes include smoking cessation, increased ingestion of fruits and vegetables, moderate-low use of alcohol, caloric restriction, sufficient exercise, avoidance of over-exposure to sunlight, minimal meat consumption, use of whole grains, use of vaccinations, getting enough Vitamin D, avoiding toxic personal care products and getting regular check-ups with fewer radiation doses.


Do you think these suggestions are too expensive? How much would having cancer cost you? Do you think exercise, eating better and Vitamin D take too much time? If you get cancer, how much of your time is spent trying to heal? Even if you only made one change a month or even one per year, you’ll move yourself to greater health. Which change were you thinking of making? When?
- Eric Jensen (2014)

Lighting the Fire!

The Search Institute in the USA spent a number of years researching the health and wellbeing of young people. They placed a particular emphasis on positive youth development, most especially in regard to “making sure young people have the experience they need to develop to their fullest and become positive contributors to society.” It is all about helping them to ‘thrive’. The researchers concluded that the major component of thriving is the concept of “sparks” – ‘the interests and passions young people have that light a fire in their lives and express the essence of who they are and what they offer to the world.’


Five different studies of about 13,000 young people over an eight year period found that students who had sparks and support did better in areas such as attendance, academic results, avoidance of violent behaviour and adaptability. Two of the most commonly identified sparks for students are sports and the creative arts, with technology/computers a common third.


Again this research stresses what far too many parents fail to grasp, namely that ‘school success is about ensuring that all children are “healthy, safe, engaged, supported and challenged”’, thus clearly stressing the fact that this goes beyond ‘academic’ success.


Three key ways in which the sparks and the nurturing of sparks may promote school success through their effects on students’ physical, psychological and social wellbeing are:


1. Students tend to be and feel healthier and are, therefore, more likely to be engaged in their schooling.


2. Students ‘feel’ healthier, less depressed, less worried, more resilient and more satisfied with their lives overall.


3. Students who have deep interests and are supported by family, friends, school and community in the development of those passions have more interpersonal communication and friend-making skills, more empathy and understanding of others’ feelings, and a better ability to work in teams. They are more likely to be involved in service learning programs, volunteering and also display greater care towards the environment.


When teachers, parents and other adults working alongside our young people can support and encourage them to develop their sparks, we will contribute to the development of global citizens who are “confident, capable and caring young people who contribute even more to helping their families, schools, and communities thrive.” (Source: Search Institute Insights & Evidence, November 2010, Vol 5, No 1)

36 Tips for a Positive Parenting Life - Happy Mother's Day!

Well, it's Mother's Day in Australia today and we have a time to pause and reflect on the influence of our Mothers, one of the people who has helped shape our characters, our lives, our career pathways (possibly). Parenting experiences will differ from person to person, though there is enough research out there to suggest that strong, stable countries are built on the nuclear family. In the politically correct world in which we live, few will take ownership of this point - maybe it's time more of us did :-) In 2011 I included a Blog of great parenting tips. It had a lot of hits at the time, so perhaps it's a good time to repeat it: An Angel says, 'Never borrow from the future. If you worry about what may happen tomorrow and it doesn't happen, you have worried in vain. Even if it does happen, you have to worry twice.' 1. Pray. 2. Go to bed on time. 3. Get up on time so you can start the day unrushed. 4. Say ‘No’ to projects that won't fit into your time schedule or that will compromise your mental health. 5. Delegate tasks to capable others. 6. Simplify and unclutter your life. 7. Less is more. (Although one is often not enough, two are often too many.) 8. Allow extra time to do things and to get to places. 9. Pace yourself. Spread out big changes and difficult projects over time; don't lump the hard things all together. 10. Take one day at a time. 11. Separate worries from concerns. If a situation is a concern, find out what God would have you do and let go of the anxiety.If you can't do anything about a situation, forget it. 12. Live within your budget; don't use credit cards for ordinary purchases. 13. Have backups; an extra car key in your wallet, an extra house key buried in the garden, extra stamps, etc. 14. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble. 15. Do something for the Kid in You everyday. 16. Carry a spiritually enlightening book with you to read while waiting in line. 17. Get enough rest. 18. Eat right. 19. Get organized so everything has its place. 20. Listen to a CD while driving that can help improve your quality of life. 21. Write down thoughts and inspirations. 22. Every day, find time to be alone. 23. Having problems? Talk to God on the spot. Try to nip small problems in the bud. Don't wait until it's time to go to bed to try and pray. 24. Make friends with Godly people. 25. Keep a folder of favourite scriptures on hand. 26. Remember that the shortest bridge between despair and hope is often a good, 'Thank you GOD.' 27. Laugh. 28. Laugh some more! 29. Take your work seriously, but not yourself at all. 30. Develop a forgiving attitude (most people are doing the best they can). 31. Be kind to unkind people (they probably need it the most). 32. Sit on your ego. 33. Talk less; listen more. 34. Slow down. 35. Remind yourself that you are not the general manager of the universe. 36. Every night before bed, think of one thing you're grateful for that you've never been grateful for before. GOD HAS A WAY OF TURNING THINGS AROUND FOR YOU. 'If God is for us, who can be against us?' - (Romans 8:31) (Source unknown)

New short novel for teenagers, teachers, mentors, parents and many more

It's been a long time coming, but finally I plucked up the courage to do something with a novel I had begun writing many years ago. How do we cope, as teenagers, with the peer pressure that confronts us day in and day out, in our relationships, via social media etc.? How do we, as educators, move alongside students who are at the most confusing time in their lives and speak to the gifts and talents they are unable to see because of all the other stuff going on in their lives, around them etc.? How do we as parents come to understand these children of ours as they journey through adolescence, not making the mistake of trying to be their best friend - how can a parent be a best friend? How do we build our lives on strong foundations and develop lifelong skills to cope with all that life will throw at us, to become positive, resilient change-agents who actually empathise and care about those less privileged than we are and try and do something about it? These are some of the questions I have asked myself throughout my teaching career and decided to tell a story, set in a fictitious school in Auckland, new Zealand, where I lived for eight years. I remain strongly of the opinion, that young people can change the world in which we live - my teachers told me that and I can't say my generation covers themselves in glory in that area. However, many are 'Making a Difference' and that's why I chose that title. The sub-title is: The Teacher-Mentor, The Kids and the M.A.D. Project and it's available on Amazon, so please check it out: http://www.amazon.com.au/dp/B00K08SYLE/ref=cm_sw_r_tw_ask_1RsLH.0S6PKM5 It's deliberately a short, approximately 60,000 word, read, looking at life through the eyes of 16-year old Lisa Court. The school I work at has an outreach program to the disadvantaged communities on the Island of Santo, Vanuatu. I visited there a few weeks ago (perhaps another Blog post on that will be forthcoming) and I returned determined to try and do something to contribute to those communities. So, initially, I will donate 20% of proceeds from the sale of this eBook to those projects.