Holiday Hiatus!

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!

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:  

1. 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. 
2. 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!
3. 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?

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

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!

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!

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!

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?

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?

“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

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?

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

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!

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?

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?

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?

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...

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

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!

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

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

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...

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