A few days ago a mom wrote to me and asked where and when I was speaking in Southern California. I informed her that I was speaking at Creekside H.S.  Leadership Academy in Irvine and also Cal State Fullerton over the next few weeks.

The mom also thought that her daughter might not watch the Success4Teens DVD if she gave it to her, but that she might be more inclined to watch it in a “group setting”.  I agreed with the mom that it was highly unlikely that her daughter would watch it for two specific reasons. 1.) it was provided by “the parental unit” therefore no good, and 2.) she ’s not motivated to succeed- only her mother is.

What’s more important was exploring the “group setting”. This is where I need to be real clear. My belief (as covered in my Success4Teens DVD) is that 95% of the people on the planet are not successful, and that’s because they are part of  “the herd” or the “group setting”. And as we always said on Wall Street, the herd gets slaughtered”…!!!

Success, in my opinion, is very INDIVIDUALISTIC”. The success principles I laid out in “Formula for Success” aka. Success4Teens are for individuals to execute – NOT groups. The rules for success are  proper time management, goal setting, knowing HOW to deal with setbacks and HOW to create a positive mental attitude…..these are done on an individual basis not a group basis. The DVD Success4Teens is meant to educate first, then inspire. Motivation comes when the individual employs the principles…!!!!

During my years on Wall Street, I was constantly in training at the Downtown Athletic Club. This training was an all around program I designed to get into top physical shape. Every year (for 5 years) I did a “sit-up-athon” to raise money for terminally ill kids affiliated with the Make-A-Wish Foundation. I would do these sit-ups and would get others to do them as well and we would get individuals and companies to pledge money for every sit-up achieved. Thanks to the generosity of the folks on Wall Street we were able to raise quite a bit and every penny went to the kids wishes. This actually started my speaking career, mostly to athletes, when I set a World Record for consecutive sit-ups (20,100 in 11 hours and 32 minutes).

Anyway, people always asked me what I ate while in training. I probably consumed 5000 calories a day, but also burned 5000 calories a day, which meant my weight did not change. One of the primary staples of my diet was PASTA. I have attached a great article by Lucy Danziger that is quite good, please enjoy.!!!

Eat Pasta, Drop Pounds!

By Lucy Danziger, SELF Editor-in-Chief

Ever tried to avoid carbs in order to lose weight and found they still follow you everywhere you go? At my favorite restaurant, the fettuccine on the menu taunts me; at my friend’s baby shower, the sandwich platter beckons much louder than the mixed greens. And in a business meeting, the cookies distract me. Whether it’s a basket of warm bread, a tasty pasta or tantalizing desserts, carbs can be hard to quit.

Thankfully, you don’t have to. Despite their reputation for helping pack on the pounds  (remember Dr. Atkins?), certain carbs can actually help you feel fuller longer and fight fat. The key? Fiber—found in whole grains, oats, certain legumes and even popcorn! When people follow a high-fiber diet—at least 34 grams of fiber a day—they absorb up to 6 percent fewer calories, research shows.

Before you raid your breadbox, learn these two simple carb commandments to enjoy pasta and all your fave carbs and still peel off pounds.

Carb commandment #1: Look for whole grains. Unlike their white counterparts, whole-grain versions of rice, bread and pasta are high in satiating, fat-fighting fiber. Opt for whole-grain pastas and replace your usual loaf of bread with one that offers 4 to 5 g fiber per slice, says SELF contributing editor Janis Jibrin, R.D. For breakfast, nibble on whole-grain waffles. On pizza night, try whipping up a whole-wheat crust at home. Order brown rice with your Chinese stir-fry, and use whole-wheat tortillas on Mexican Mondays. These subtle (and scrumptious!) swaps will help you slim!

Carb commandment #2: No need to pig out—even on whole wheat! As with every nugget of nutrition advice, moderation is key. Fortunately, whole grains contain the same number of calories as refined or white carbs, but they serve up more fiber, so you’ll be satisfied with a smaller portion, says Madelyn Fernstrom, Ph.D., author of The Real You Diet (Wiley). Go ahead and have your Butternut Squash and Fried Sage Pasta, but serve it in a cereal bowl rather than a Frisbee-sized dinner plate and stick to a 1-cup serving. Mangia!

Now that you’ve swapped your default fettuccine for whole-grain and brown rice for white, check out this list of amazing grains on Self.com for more ways to fill your cart smart.

I have often been asked how did I set the World Record for completing 20,100 consecutive sit-ups in 11hours and 32 minutes. There are many factors, however today I want to talk about just one of them -  proper breathing techniques and the benefits derived from them. In my DVD success4teens or Formula for Success,  I only touch upon these techniques when I did the fitness section.  I’d like to give credit to Mike Kramer for writing the following article which accurately describes the features and benefits of :

Proper Breathing

Proper breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You’ll not only be healthier, but you’ll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.

Here’s an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:

1. Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don’t try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
2. Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn’t hear your breath coming in or out. You’re drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
3. Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it’s not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
4. Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. “In with the good, out with the bad” is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.

Success for teens covers a multitude of issues and emotions. One of the things that teens need for proper growth is compassion and empathy. These are learned behaviors that surface through example, Just Stay is just that example. I thank you Steve for your friendship.

Just Stay

A nurse took the tired, anxious serviceman to the bedside.

“Your son is here,” she said to the old man.

She had to repeat the words several times before the patient’s eyes opened.

Heavily sedated because of the pain of his heart attack, he dimly saw the young uniformed Marine standing outside the oxygen tent.. He reached out his hand. The Marine wrapped his toughened fingers around the old man’s limp ones, squeezing a message of love and encouragement.

The nurse brought a chair so that the Marine could sit beside the bed. All through the night the young Marine sat there in the poorly lighted ward, holding the old man’s hand and offering him words of love and strength.  Occasionally, the nurse suggested that the Marine move away and rest awhile.

He refused. Whenever the nurse came into the ward, the Marine was oblivious of her and of the night noises of the hospital – the clanking of the oxygen tank, the laughter of the night staff members exchanging greetings, the cries and moans of the other patients..

Now and then she heard him say a few gentle words. The dying man said nothing, only held tightly to his son all through the night.

Along towards dawn, the old man died. The Marine released the now lifeless hand he had been holding and went to tell the nurse. While she did what she had to do, he waited.
Finally, she returned. She started to offer words of sympathy, but the Marine interrupted her.

“Who was that man?” he asked.

The nurse was startled, “He was your father,” she answered.

“No, he wasn’t,” the Marine replied. “I never saw him before in my life..”
“Then why didn’t you say something when I took you to him?”
“I knew right away there had been a mistake,

but I also knew he needed his son, and his son just wasn’t here.When I realized that he was too sick to tell

whether or not I was his son, knowing how much he needed me, I stayed.”I came here tonight to

find a Mr. William Grey. His Son was Killed in Iraq today, and I was sent to inform him. What was this Gentleman’s Name?

The Nurse with Tears in Her Eyes Answered,

Mr. William Grey………….

The next time someone needs you …….. just be there.  Stay.

Causes

What causes neurotransmitter dysfunction?

•    Prolonged periods of stress can deplete neurotransmitters levels. Our fast paced, fast food society greatly contributes to those imbalances.
•    Poor Diet. Neurotransmitters are made within the body from proteins. Additionally, we need vitamins and minerals. If your nutrition is poor and you are  not absorbing enough protein, vitamins, or minerals to build the neurotransmitters, a neurotransmitter imbalance develops.
•    Genetic factors, faulty metabolism, and digestive issues will impair absorption and breakdown of our food which reduces are ability to make neurotransmitters.
•    Toxic substances like significant metals, pesticides, drug use, and a few pharmaceuticals can cause permanent harm to the nerves that build neurotransmitters.
•    Medicine and substances like caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol lowering medications deplete neurotransmitter levels resulting in neurotransmitter imbalances.
•    Hormone  changes can also cause neurotransmitter imbalances.

Testing

Testing is currently accessible to detect Neurotransmitter Imbalances.
Basing a treatment on symptoms alone (traditional medication) will not provide the data needed to handle the underlying imbalance. A visit to a doctor or practitioners office for depression involves telling them how you have been feeling emotionally. The everyday depressed person leaves the office with a prescription for an antidepressant without ever having any conclusive laboratory evidence of what is inflicting their symptoms. New subtle equipment and tests are now accessible to gauge neurotransmitter imbalances using a urine or blood sample. This provides a neurotransmitter baseline assessment and is helpful in determining the root causes for diseases and sicknesses such as those mentioned above. Laboratory analysis will now give precise info on neurotransmitter deficiencies or overloads, plus detect hormonal and nutrient co-factor imbalances that influence neurotransmitter production. We all require individual solutions. Testing helps to work out precisely IF neurotransmitters are out of balance and what helps to work out which therapies for an individualized treatment plan.  It also helps in monitoring the effectiveness of  treatment.

Treatment

Nutrient therapies can help recognize which neurotransmitters an individual might be deficient in. Studies have shown that  these therapies are safe and effective.

Prescription drugs like antidepressants do not increase the general range of neurotransmitter molecules in your brain, they just move them around or stop the breakdown. If your levels are too low to start out with, medication could work initially, then “poop out” or not work from the beginning. There are additional side-effects and more importantly the FDA is warning that certain antidepressants could cause suicidal thoughts in some youngsters, teens and adults.
There are specialized nutrient formulas which help antidepressant medications work more effectively if under  the supervision of a trained practitioner. Several antidepressant or anti-anxiety medications just target one neurotransmitter, however, many mental health disorders involve multiple neurotransmitters.

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Neurotransmitters are powerful chemicals that regulate varied physical and emotional processes such as cognitive and mental performance, emotional states and pain response. Just about all functions in life are controlled by neurotransmitters.

Interactions between neurotransmitters, hormones, and the brain chemicals have a profound influence on overall health and well-being. When our concentration and focus is nice, we feel additional directed, motivated, and vibrant. Sadly, if neurotransmitter levels are inadequate these energizing and motivating signals are absent and we feel additional stressed, sluggish, and out-of-control

Disrupted communication between the brain and the body will have serious effects to ones health each physically and mentally. Depression, anxiety and alternative mood disorders are considered directly connected to imbalances with neurotransmitters.  Common neurotransmitters that regulate mood are Serotonin, Dopamine, and Norepinephrine.

Serotonin imbalance is one of the most common contributors to mood problems. Some feel it’s a virtual epidemic in the United States. Serotonin is vital to our feelings of happiness and very necessary for our emotions as a result of it helps defend against each anxiety and depression. You may have a shortage of serotonin if you have got a unhappy depressed mood, anxiety, panic attacks, low energy, migraines, sleeping issues, obsession or compulsions, feel tense and irritable, crave sweets, and have a reduced interest in sex. Additionally, your hormones and Estrogen levels will affect serotonin levels and this might make a case for why some women have pre-menstrual and menopausal mood problems. Moreover, stress can greatly cut back your serotonin supplies.

Dopamine and Norepinephrine are accountable for motivation, energy, interest, and drive. They are associated with positive stress states such as being in love, exercising, taking note of music, and sex. These neurotransmitters are the one’s that make you’re feeling good. When we don’t have enough of them we tend to don’t feel alive, we have difficulty initiating or completing tasks, poor concentration, no energy, and lack of motivation. Low neurotransmitter levels drive us to use medicine (self medicate) or alcohol, smoke cigarettes, gamble, and overeat. For several years, it has been known in drugs that low levels of these neurotransmitters will cause many diseases and illnesses. A neurotransmitter imbalance can cause Depression, anxiety, panic attacks, insomnia, irritable bowel, hormone dysfunction, eating disorders, Fibromyalgia, obsessions, compulsions, adrenal dysfunction, chronic pain, migraine headaches, and even early death.

Tomorrow we will talk about some solutions…!!!

I hate to admit this, but I was way beyond my teen years when I discovered the connection between the mind (my thoughts) and the body (getting sick). I am happy to say I have not been sick for twenty (20) years and have had NO medication (other than an occasional aspirin) in my body.

In my blog I talk about the need for a PMA or positive mental attitude, but today I want to talk about the basics for teens to develop great “emotional health”.

Teens with good emotional health are aware of their thoughts, feelings and behaviors. They have learned healthy ways to cope with the stress and problems that are a normal part of life. They feel good about themselves and have healthy relationships.

However, many things that happen in our lives that can disrupt our emotional health and lead to strong feelings of sadness, stress or anxiety. Like coping with divorce in the family, grades, not being popular, not having friends, not happy with your body image, not knowing where you are headed in life.

Your body responds to the way you think, feel and act. This is often called the “mind/body connection.” When you are stressed, anxious or upset, your body tries to tell you that something isn’t right. For example, high blood pressure or a stomach ulcer might develop after a particularly stressful event, such as the death of a family member.

Poor emotional health can weaken your body’s immune system, making you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods or taking medicine that your doctor prescribes. Abuse of alcohol, tobacco or other drugs may also be a sign of poor emotional health.

If you’re negative feelings don’t go away and are so strong that they keep you from enjoying life, it’s especially important for you to talk to your doctor. You may have what doctors call “major depression.” Depression is a medical illness that can be treated with individualized counseling, medicine or with both.

Some Solutions

First, try to recognize your emotions and understand why you are having them. Sorting out the causes of sadness, stress and anxiety in your life can help you manage your emotional health. The following are some other helpful tips.

Express your feelings in appropriate ways. If feelings of stress, sadness or anxiety are causing physical problems, keeping these feelings inside can make you feel worse. It’s OK to let your loved ones know when something is bothering you. However, keep in mind that your family and friends may not be able to help you deal with your feelings appropriately. At these times, ask someone outside the situation–such as your family doctor, a counselor or a religious advisor–for advice and support to help you improve your emotional health.

Live a balanced life. Try not to obsess about the problems at school or home that lead to negative feelings. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious or upset. It’s important to deal with these negative feelings, but try to focus on the positive things in your life too. You may want to use a journal to keep track of things that make you feel happy or peaceful. Some research has shown that having a positive outlook can improve your quality of life and give your health a boost. You may also need to find ways to let go of some things in your life that make you feel stressed and overwhelmed. Make time for things you enjoy.

Develop resilience. People with resilience are able to cope with stress in a healthy way. Resilience can be learned and strengthened with different strategies. These include having social support, keeping a positive view of yourself, accepting change, and keeping things in perspective.

Calm your mind and body. Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching or breathing deeply.

Take care of yourself. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising to relieve pent-up tension. Avoid overeating and don’t abuse drugs or alcohol. Using drugs or alcohol just causes other problems, such as family and health problems.

Yesterday we spoke about stress being very close to worries, and worries can be simple and or complex. I always say make sure your baggage has cleared customs before you take on someone else’s. It’s a little like when you are on a flight and they mention that in case of turbulence and the oxygen masks drops…….”always put yours on FIRST”.

Often times the presence of stress is the absence of a “game plan”. It is the absence of proper time management, the absence of proper goal setting, the absence of having a positive mental attitude. If you can keep yourself fully employed “doing something positive” you take away the time of being in the dark or “doing something negative” like  stressing. I know this sounds easier said than done, but IF you can engage in small steps you eventually will have your action plan in place.

Someone once asked me: “Isn’t it easier to be  NOT  successful, rather than be successful”. I had to think about that and said NO, if you practice even one hour a day at being successful you have 7 hours of positive time under your belt at the end of the week. IF you plan on not being successful you have that on your mind 24/7 or in other words 168 hours for the week.

The teens I speak to say “taking drugs numbs  the pain of stress even if it’s at the expense of their self- esteem and self confidence”. Parents with their own personal stress– combined with the stress of their kids drug use– creates what we called that “complex stress”. The right teen solution I believe is the “formula for success” DVD. This provides the education– that will create inspiration,–which in turn will create motivation toward achieving personal success .

This morning I was speaking with my friend Sandra about the concept of stress. To her credit, she said we should give the old word more meaning, so we decided that the new word  will be “worries”.

We seem to worry about everything, money, health, kids, relationships, and it goes on and on. I often say whatever the mind can conceive it can achieve. That also goes for worries. We not only worry about everything — but we also seem to prioritize our worries, they seem to get a number, like 1 through 100.  This is what I call singular stress. It goes to complex stress  when you take on yours– as well as someone else’s at the same time. What I call “data overload”.

Stress and or worries are all relative. We live in our own world and work within those boundries. Imagine you live in Haiti, I guarantee your priorities would be different, say food, water and shelter.

OK, so now you are saying, great, I agree, but what am I to do about my stress. In my DVD, Success4Teens, I talk about “control what you can control, and don’t worry about what you can’t control”. The mind is the most powerful muscle in the body. Creating a PMA or positive mental attitude is the “start key”. Everything starts with the mind………tomorrow I will give you some great tips…..and NO- drugs are NOT involved.

I was asked recently what I thought was the most important part of my dvd “Formula for Success” and for me the answer was simple it all has to do with “attitude”.

Within the “Formula” there are two sections that deal with this topic specifically…….the first is PMA or Positive Mental Attitude and the second is Dealing with Setbacks.

The art of Happiness is born in the mind, cultured in experience and developed only by practice. William Shakespeare said: “There is nothing either good or bad, but thinking makes it so”. Your personal philosophy determines how you respond to events that come into your life. It is completely responsible for your state of happiness and well-being. Although you may find this a little hard to believe, your personal philosophy also determines what happens to you.

What happens to events in your life is governed by your mindset.

Think like a railroad switch. Each time an event occurs, you channel the activity onto the positive or negative track. Even though the event hurt you, you are still in charge of channeling it onto a positive or negative track…….only YOU can determine its future outcome.

Before I had this concept mastered (and I’m still working it) I would find that taking an event (say divorce) and channeling it to the negative track………would eventually have me “coming and going to the dark side. In fact, I would also get physically ill…..(and we will address the importance of the body-mind connection later).

So now you are saying ok Bill, “What are you suppose to do when you get divorce……party???  Well, yes in a way. To reach the goal of happiness, act as though the following statement is true: “Everything that happens to me is the best possible thing that can happen to me”. Like the equation of 1+1=2. That statement + new results = Happiness.

I know this seems like a lot to absorb, but trust me, working the brain is just like working any other muscle in the body. It’s choice and the decision is totally in your hands.