Haraka, Haraka Haina Baraka

June 30th, 2010
by Jim Finwick | No Comments »

“Pole, Pole” (pronounced Pole-ay, Pole-ay)

Last week we heard this phrase a lot. Making our way up the Rongai route from the Kenyan border to the top of mount Kilimanjaro. Every time we were passed by a porter or a guide he would say in Swahili “Pole, pole”; go slowly, slowly. For a peak that tops out above 19,000 feet the guides knew that the air was thin and that our bodies were not used to the climate at that altitude. In fact, a majority of our group were from sea level, and even the altitude at the start of our trek (above 6,000 feet) could be a challenge.

It was not lost on us, that their admonishment to go slowly had broader implications than just our physical journey toward the summit. In fact, some of us when we would get a break in the action would pull out our cell phones and begin looking for a signal. Knowing that we were “off the grid” created its own level of angst. With long periods of hiking, alone with your thoughts even though you were part of a larger group, you had plenty of time to think about what was happening back in the real world. Our guides knew this, and so I think their encouragement to us was as much spiritual as it was physical. “Take it slowly. It’s ok. There is a blessing that comes from just experiencing the mountain and knowing that God has something special for you in this place. Don’t waste this unique opportunity.”

If fact, there is a Swahili phrase for the opposite of taking life at a practical pace: “Haraka, Haraka Haina Baraka”, which is Swahili for “Hurry, Hurry has no blessing”

http://www.bloodsweatandcompassion.org

Preparing for the journey

June 6th, 2010
by Jim Finwick | No Comments »

Next week I am leaving for Tanzania. I will be gone for more than 2 weeks and a portion of the journey is to climb mount Kilimanjaro; the highest point on the continent of Africa. The journey actually began five years earlier when I was traveling through northern India with some colleagues from Compassion. As we stood in Darjeeling, India looking over the border into Nepal at Mt. Everest at sunrise, we began to dream of challenges in the future which could have impact on the world in which we live. Born out of this early time of discussion and dreaming was eventually “Blood, Sweat and Compassion” (http://www.bloodsweatandcompassion.org)

As I prepare for this once-in-a-lifetime trek, I am thinking about the journey of life and our preparations as we approach new transitions that we have never experienced. Here are a few things I have had in mind as I prepare:

1. Make the right preparations
I have spent several weeks (months actually) getting my gear together, training, thinking and dreaming about this event. What I realize as I prepare for Kilimanjaro is that I actually really enjoy the anticipation that comes from getting ready to go. The best definition I have ever heard of for HOPE is “Happy anticipation”. Funny how energizing this anticipation can be for a trek you have been looking forward to and dreaming about for years yet how stressful most of the rest of my “future looking” can be when I stress about all of the things that are outside of my control. If I could just change my perception about the future from “this is going to be hard” or “this is not going to go very well” to “what a grand adventure this will be” or “think of how I will be different after this portion of my life journey” my life would be more about happy anticipation than dread.

2. Look to those who have been where you are going
As we started pulling together our gear and getting mentally prepared, we have no idea of what to expect on a mountain trek in Africa. Granted, I have done a lot of hiking in California and quite a bit of back packing in Colorado, but THIS WAS AFRICA! Who knew what we should expect? So, we logged on to Amazon and ordered a trekking guide for Kilimanjaro. To get the insights from someone with first hand experience of where we are going will be invaluable. We prep and pack differently based on the advice of someone who has been where we are going.

3. Expect the unexpected
No matter what you read, or how well prepared you think you are…this will not go as you expect. You have to remember that. And, whether it is the people you meet, or the weather you encounter or the fact that you eat something that does not agree with you. Your experience will be unique to everyone else’s…even those on the same journey as you. In fact, your experience will be as unique as you are. Expect the unexpected, and approach it with wonder and excitement. One of the greatest blessings in life is exploration. If everything was foreknown and every outcome was foretold there would be no mystery and no discovery.

Going Further:
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Encouragement. You Remember

May 30th, 2010
by Jim Finwick | No Comments »

Last week I was with Compassion’s IT leadership at an offsite meeting at a local conference center. We had a lot to discuss and a lot of future planning to do. This was a beautiful and peaceful setting and one that was quite conducive to the task that lay ahead. There was a young man who was working with their facilities staff, we will call him “Tom”. We met Tom at lunch on our first day. He came over to our table and began to ask if we were with Compassion International. Tom was a little hard to understand, and it was clear that he had special needs.

Once Tom confirmed that we were with Compassion, he began to ask if we remembered him.

Tom: “You remember, you were there.”
Us: “Sorry Tom, I don’t remember.”
Tom: “Yes you do, you remember?”
Us: “No, sorry…I don’t remember.”
Tom: “Yes you do, it was on the stage. You were there. You remember.”

I must admit, it was tempting after about 5 minutes to simply tell Tom that we remembered, just to move off of the topic, but that was not true and although we did not really understand, we still respected Tom and wanted to understand where he was coming from. After 15 minutes or so, the back story became clear.

It turns out that when Tom was a teenager (he is in his 20′s now) he had an opportunity to work at Compassion International as a part of our facilities staff. I imagine it was helping out with building maintenance, fixing things, cleaning things, etc. and basically putting Tom’s skills and abilities to good use. The defining moment of the work that Tom had done was in a recognition ceremony in which Tom was recognized on the stage in front of a large audience and given an award for his contribution (the “award”, it turns out, was a coffee mug). Yet, something as simple as a “Thank you” and a coffee mug is an event that this young man will never, ever forget. And he believes that you will never forget either.

Every one of us craves this type of recognition. It can be big or small, but we all need it. Take some time to today to recognize and encourage someone around you for what they have done, no matter how small. They need it much more than you know (and more than they realize).

Don’t let off the Throttle

May 9th, 2010
by Jim Finwick | No Comments »

Have you ever been jet skiing? I must admit that it is one of my favorite things to do, even though I don’t get the opportunity to do it that often.

One thing you learn early on when using a jet ski is that if you are not holding down the throttle, then you have zero control over the direction of the jet ski. A Jet ski is totally dependent on the jet of water coming out the back to change direction. There are no fins, no rudder, nothing to help you control the vehicle other than the direction you are pointing the jet of water that comes out the back. At first, this seems almost counter intuitive, especially if you are going faster than you want (or heading toward a dock or another boat). Your first inclination is to let off the throttle and try to turn…which of course, does nothing! To make matters worse, a jet ski has no brake. There is no way to stop. In fact, you continue to move in the direction of your forward movement until friction slows you down…which can take a while on water.

In life, there are times when we need to slow down. Need to pause and gather our thoughts. But we must remember that without forward movement you cannot change direction. So, if it is time for a change, your best bet is to get moving. In fact, sitting still and wrenching on the steering wheel of life does nothing. Therefore, starting some forward momentum is required before you can begin to change direction.

What are you waiting for? Get moving and start the change!

Exercise can be fun

May 1st, 2010
by shankins | No Comments »

My husband and I have different needs for social interaction. This affects how we approach many things in life, even how we exercise. I like to turn my Ipod on and just go for a run. It is good stress relief for me; I am by myself and I don’t think about anything, I just move my legs. My husband likes to play a game of Ultimate Frisbee or volleyball with his friends, or go swing dancing, or rock climbing, etc. We joke with each other because I’m often trying to get him to join the gym with me and he always says no because it’s not fun. I tell him that it’s exercise, it doesn’t have to be fun! But at the end of the day we have both had some good physical activity and are healthier for it.

The problem most of us have with exercise is the lack of motivation. There is no quick fix, no miracle pill/diet, no amount of support underwear to fix the problem. We just have to incorporate some movement into our day, and we don’t have to make it difficult. A good way to get in a great workout in a short amount of time is to do some interval workouts. There was a recent fitness study done that shows that doing intervals increases the calories you burn by 30% over working out at one pace. You can do this by going for a jog and walking for 2 minutes then jogging for 2 minutes, and continuing this for the duration while you are out. You can do this for running, biking, swimming, while pushing the stroller, etc. For some more inspiration check out No Excuses Workouts.

So whether you are a gym junkie or just enjoy some fresh air while walking to your mailbox, remember that all movement is beneficial. And if you listen to my husband, we might as well make it fun while we are at it.

Should I eat Breakfast if I am not Hungry?

April 27th, 2010
by Jim Finwick | No Comments »

In a great article found HERE Michael May MD explains some of the possible reasons that skipping breakfast is associated with higher body weight. Hopefully these will give you some insights about your own choices and help you make decisions from the “inside out” about eating breakfast:

- It may affect your metabolism. When you skip breakfast, you’re not just skipping a meal. For example, if you ate dinner at 6 and didn’t eat again until lunch, that’s 18 hours. Imagine what your body is thinking: I’m starving!

- When you go too long without eating, you’ll get overly hungry and that can lead to overeating. The reason is that hunger is a physical sign that your blood sugar is low and your body needs fuel. When you ignore it for too long, you may develop more extreme symptoms of hunger, including difficulty making decisions about what and how much too eat. You may also eat too fast to not notice how full you are until it is too late.

- Some people who don’t eat breakfast aren’t hungry when they get up because they ate a lot at night.That is the issue that needs to be addressed.

- Some people who eat a lot at night wake up feeling guilty and regretful so they skip breakfast to make up for it. When you finally start eating in the afternoon or evening, you’re again overly hungry, so you overeat and feel like you failed (again), so the whole cycle repeats itself.

- Some people wake up and immediately jump into their day – racing around taking care of other people, stressed out, rushing to work, slamming down caffeine, etc., never taking the time to notice, much less take care of, their own needs, including hunger. No wonder the donuts that show up in the breakroom at 10am are so hard to resist!

- Some people say that when they eat breakfast, they are hungry all day. In actuality that can be a good thing because it may mean your metabolism is revving up.

- But some people tried to eat breakfast in the past but felt hungry all day because they ate carbs with no protein.

Going Further:
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4 Bad Habits can age you 12 Years

April 10th, 2010
by Jim Finwick | No Comments »

You already know that smoking, drinking too much alcohol, not getting enough exercise and eating a poor diet are all bad for you. But a new study of almost 5,000 British adults over 20 years dramatizes how such unhealthy habits add up to shorten your lifespan – especially in combination. Researchers looked at four risky behaviors: smoking tobacco, drinking more than two alcoholic beverages daily for women or three for men, getting less than two hours of physical activity weekly, and eating less than three servings daily of fruits and vegetables (most guidelines call for even more). Among people with all four bad habits, 29% died during the 20-year span. That compares with only 8% for people with none of the risky behaviors. The effect on mortality was the equivalent of adding 12 years to the age of the unhealthiest group, researchers said, adding, “You don’t need to be extreme. . . . It should be possible for most people to manage” to avoid these life-shortening habits. – Archives of Internal Medicine

Click HERE to discover 10 determinates of aging you can control

Dr. Firestone

March 31st, 2010
by Jim Finwick | No Comments »

My first professional job was working in the data processing center at a local hospital. Not an overly glamourous job, really. 3pm to 11pm on Saturday and Sunday entering patient charges into the hospital’s mainframe computer and running the nightly billing jobs. A part of that role was to fill in on the hospital’s switchboard when the full time operator needed to take a break. So, a couple of times each evening I would sit on the switchboard and route all of the calls.

To be sure, the worst part of that job was the red phone. If there was an emergency anywhere in the hospital, a staff member would pick up the phone and dial 333. That would tie them directly to the red phone in our office. You knew that anytime the red phone rang what you did next mattered a great deal. You could make a mistake any other time, and route a call to the wrong place with very little consequence, but not when that red phone rang. This was truly a matter of life and death.

There were a variety of reasons why the someone would call in an emergency. Someone’s heart stopping, the need for additional medical staff, a fire somewhere in the hospital. It was that last situation, a fire, that prompted a very specific (and cryptic) response over the hospital-wide intercom. If someone called and reported a fire, your next action as the hospital operator was to page “Dr. Firestone” to the location of the fire. This announcement served three key purposes. First, it alerted hospital staff to the fact that there may be a fire in the hospital. Second, it summoned key personnel to rush to the fire. Third, it prevented hospital patients and visitors from knowing that there was a fire. “Why” (you may ask) “would you not want patients and visitors to know about the fire”. A reasonable question. The ability to safely deal with a dangerous situation, as well as to effectively evacuate all of the patients were two separate but related activities. The last thing that we wanted to create was a hospital wide panic that could lead to an unsafe situation for everyone involved.

I was thinking recently about the relevance of this emergency procedure as it relates to our relationships. In our relationships, it is important to know the “code” words for emergencies in the lives of our family and friends. Here are a few things that are parallel:

1. Know the signs.
Understanding the signs (and even the code words) in our relationships is very important. Your ability to “sense” when something is up can make a big difference. More formally, it is important to identify “key words” in your relationships to help make this more effective. Married couples do this all the time. Their code words for “this party stinks, let’s get the heck out of here” come in many different shapes and sizes, but there are lots of them. These can be quite fun, but coming up with key words for “I am not feeling safe” and “I need you to take this seriously” can be critical.

2. Determine if there is an emergency.
Sometimes at the hospital, someone would call the emergency line, but there was ultimately no emergency. Occasionally people would just dial the number by mistake. Being able to determine if there was an emergency led to the appropriate response.

3. Don’t alert others until it is necessary. (confidentiality is key)
Confidentiality is the key. True, and close, relationships are built on a foundation of intimacy and confidentiality. You may know (or at least suspect) that something is going on, but you should not alert others until it is appropriate.

4. Know How to Respond.
Knowing how to respond to an emergency in the life of a friend or family member is fundamental. The problem, however, is that the variety of different ways to respond is quite high. Intimacy is the key here. You must know how the other person wants to be engaged. What will they respond to? How do they listen? How do they know that they are loved by you? Loved enough for you to take the risk of responding to their need.


Going Further:
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Green Activity

March 24th, 2010
by Jim Finwick | No Comments »

LONDON – Just five minutes of exercise a day in the great outdoors can improve mental health, according to a study released on Saturday, and policymakers should encourage more people to spend time in parks and gardens.

Researchers from the University of Essex found that as little as five minutes of a “green activity” such as walking, gardening, cycling or farming can boost mood and self esteem.

“We believe that there would be a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to self-medicate more with green exercise,” Barton said in a statement about the study, which was published in the journal Environmental Science & Technology.

They found that the greatest health changes occurred in the young and the mentally ill, although people of all ages and social groups benefited. The largest positive effect on self-esteem came from a five-minute dose of “green exercise.”

Click HERE to read the entire article

Master Your Emotions

March 17th, 2010
by Jim Finwick | No Comments »

Melissa Pheterson has some great insights on how to Master Your Emotions. Click HERE for the full article.

#1: Feed Your Brain

  • Look for low-calorie foods with lots of “crunch,” suggests Dr. Madelyn Fernstrom, director of the UPMC Weight Management Center. It’s like a vigorous workout for your teeth — a sweet release that helps deflect the binge of “stress-eating.” We suggest carrots, celery and apples, rather than tortilla chips or the eponymous “Crunch” bar.
  • Don’t use food to “self-medicate”; while it can bring comfort, remember that it’s mainly a source of fuel. Brush your teeth, take a walk, and think it through, says Fernstrom. An extra slice of cake won’t solve anything.
  • Avoid excessive stimulants like caffeine or guarana.
  • Nutrients like folate, vitamins B6 and B12 play a role in proper brain function, and might stave off depression. Find them in calcium-fortified OJ, kidney beans, acorn squash and bananas.

#2: Breathe Right

“Everyone needs a lesson in breathing,” says Mark Liponis, M.D., author of UltraLongevity: The Seven Step Program for a Younger, Healthier You. The immune system responds instantly to any change in breathing because it signals a threat. Shallow, rapid gasps — the “hyperventilating” stress response — sends the immune system into overdrive.

How to pass Breathing 101:

  • Slow it down — allow your diaphragm to fully contract.
  • Feel the breath through your entire lungs.
  • Remember to breathe out — many people don’t! Exhale the air completely.

#3: Know Thyself

Everyone’s got a different way of letting off steam. “Discover which relaxation methods work for you, and tuck them in your toolbox,” says psychiatrist, columnist and best-selling author Gail Saltz, M.D. “For some, it’s deep breathing; others thrive on exercise.” And for others, it might be a heart-to-heart followed by a steaming-hot bath.

Still wound-up? Try these:

  • Go steady: Studies suggest that rhythmic exercise is healthiest for the immune system. “Rhythms are built into the body’s mechanism, and moving to a rhythmic beat is therapeutic,” says Liponis. Think swimming, rowing, tango, or walking to your iPod playlist.
  • Get pinned: The National Institute of Health endorses acupuncture — the ancient Eastern practice of inserting thin needles at specific points in the body — for improved sleep, reduced levels of pain and a greater sense of well-being. And you thought needles were for spinsters…

#4: Step out of the “Same Old Story”
Do you déjà vu? Many women find themselves unwittingly and maddeningly repeating behavior that stymies their growth, development and fulfillment — at the office, in relationships, around their family. Do you find yourself caught in the same trap, over and over? Try the three R’s:

  • Review
  • Reality-Check
  • Re-evaluate

“The most important thing really is self-knowledge — recognizing patterns and understanding what lies beneath,” says Saltz. “We’re often living an old story of something that happened long ago.” To break the repetition, step out of the story to review it from an outsider’s perspective. Give yourself a reality-check to find the root of the problem. And remember, the best vantage point can often be found on the therapist’s couch, where you can get help re-evaluating the situation.

#5: Get Your Vitamin “L”

That’s Liponis’ tag for love and laughter as antidotes to fear, anger and despair — “emotions that signal the body is threatened, in danger,” he says. “The solution is to cultivate a deep emotional connection.” That doesn’t just mean romance. Adopt a pet, call your parents, throw yourself into your garden. Or discover a new activity that might sweep you into a new circle of friends.

Among new friends or old, reach out to others. Support them in their own personal endeavors, and project a can-do attitude; the good vibes will come full-circle to reward you, too. If you feel responsible to show up for your weekly exercise-walking group, you’re more likely to commit.

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