SMARTmessage (DOM) 12/7/14

– Contact me if you get an A in either Family Direction: (SMARTgoal and Draft Family Mission Statement) or Political Fitness (have written a letter to a political official). Also contact me if you are interested in getting an A, but having some challenges completing the task. You can either leave me a comment card, email me at, or leave a comment here at website.
– The Raffle of the Nutribullet will happen next week, if you have not placed in an entry feel free to do so. We are looking for comments about foods or dishes that either make you feel good or bad. When we say good, this mainly refers to mental alertness or physically good. Not so much emotionally good which seems to be a little different. We are not trying to understand comfort food (unless it does make your mentally alert or physically empowered.

Family Direction
-In terms of accomplishing goals, one of the characteristics that is needed is self-efficacy. Those that change the most, are those that believe that they can. This happens when you experience real accomplishments that have meaning. Key to this is measuring an archiving. This again points to the value of setting goal (which produces energy especially when those goals align with your purpos), identifying habits that support those goals and monitoring.

-Scripture to note: He who cultivates his land will have plenty of bread, but he who follows worthless people and pursuits will have poverty enough. (Proverbs 28:19 AMP). This suggests that we should be clear about our purpose and stay focused, not to be distracted by the agendas of others (thought it is smart to work synergistically with others).

Mental Fitness
-A conversation came up this week about a health matter that might have been resolved with getting regular rest. I encourage you to make sure that you fight for 7 to 8 hours of sleep per night. It will really do you alot of good.

Nutritional Fitness
-There are more insights gained from the results of some of the raffle entries, where many reported the increase in fruits and vegetables in increasing energy. Some suggestions included smoothies, and veggie pizzas.

Physical Fitness
-The goal is to list the principles, practices, and products that help you improve your physical fitness. Some guiding principles can be found in steps 7,8,9 of SMARTsteps at the website In general the goals are in three categories

1) endurance (this may also help get rid of waste when this type of exercise is performed. The importance of waste management is borne out by the observation of the value of inversion and massage, which may aid in the clearing of the lymphatics).
2) strengthening
3) stretching, which helps to make sure that we remain symmetric, and certain parts of our bodies are not overworked.

Personal Development
-The goal is to have some dialog about the skills that are most helpful. Some suggestions to get you started include; financial management, time management, learning, and communication. It can also be suggested that you develop a creative hobby which is a right brain activity. The value of this can be appreciated by watching the TED talk Stroke of Insight, by Jill Bolte Taylor. It is also brain stretching and respectful, to try and learn another language. This may become more important as the world becomes flatter.

– Hope that you find the information helpful.
– I know that everyone does not like or have access to the internet. We would like to have a gathering to discuss lessons learned, barriers, and future directions likely in January.
– As we carry on our discussion we are trying to the advice suggested here: the basis for this effort, what we are facilitating: Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

SMARTMessage (DOM) 11/22/14

SMARTMessage 11/22/14


There are 175 Likes to the SMARTplace webpage, and 4 report cards that have been filled out at the website. It will be important to familiarize yourself with the website as this is how we will track our progress over time. Also, for those that are not on Facebook, you can now use the blog at to follow along.

Writing Convention: When posting use the tags PRINCIPLE when you are posting helpful knowledge, PRODUCT when you want to recommend a product, or PRACTICE when you want to recommend something that you do.

Prior Targets

Mental Fitness

PRINCIPLE posting: Simon Sinek on the biology of leadership. This explains four happiness hormones that drive our behavior. You can use this to your advantage to become addicted to a good life. We will likely have more conversation on this later.

Family Direction

No additional posts, but hopefully people have identified a SMARTgoal and crafted a family mission statement. With this it will become clearer if your are living genuinely and without dis-ease. Please go to this SMARTtarget and post your goal and vision. Sharing your goal can help to inspire others, and help to keep you on track as others check in with you concerning your goal.

Current Targets

Nutritional Fitness (going into holiday:)

PRINCIPLE (jblessman): blueberries and walnuts should be on the list, recommended by a neurobiologist that studies brain degeneration:…/natures-bounty-the…

PRINCIPLE (jblessman): Forks Over knives, this is a documentary that discusses the advantages of a plant based whole foods diet (energy, end of HTN, end of diabetes). Many who follow these suggestions have rid themselves of high blood pressure, diabetes, and other chronic health conditions.

PRODUCT: Nurtribullet, helps you get in more fruits and vegetables.

PRACTICE: eating greens as salad and in smoothies, seems to be very helpful, which may be because of magnesium. Some nutritional pundits think that 80% of the population is behind on magnesium because there are many things that cause us to loose magnesium (sugar, phosphates in soda, stress), and there may be less in the food because of how it is harvested.

RAFFLE: We will be raffling off a NUTRIBULLET donated by Lexi. Look for the box labeled RAFFLE in the hallway. On the entry card write your name and list a nutritional fitness tip that makes your energized, and something that makes your tired (the itis). Place one recommendation on a card, so you can enter more than once (but each card must have a separate recommendation/observation. We will cycle through two Sundays before we have the drawing.

Political Fitness
List your representative, district and how many bill they sponsored?
Website link to some of your political representatives We would like for all members to write one of their political representatives. It is also suggested that you thank them for something that they have said or done that you appreciate. Don’t just make request (though this is a good thing also). Remember they are people just like you, and sometimes its good just to hear an encouraging word.

End of Quarter Thoughts
Not sure what the final two targets will be, though one will focus on physical fitness. We will be having a gathering either at the end or beginning of the new year to allow those interested to come together to share what they have learned or challenges that they have.

SMARTmessage (DOM) 11/16/14


First my apologies this weekend for posting a group messages. I was looking for a way to communicate with the group, but group messaging is not the way as if you respond, that message also goes to everyone. Some people really did not like this. Finally Tony Williams put us all out of our misery by getting rid of the discussion chain. We will find another way : )

In terms of activity were were up to 175 like and 4 report cards that had been filled out on line. Not sure if participants are having problems filling out the report card on line, but this will be the best way to track our progress as a group.
Up to 175 likes, and 4 report cards that have been filled out on line.

You should have at least one SMARTgoal identified, the one thing that would have the greatest impact on your quality of life if you were to accomplish this over the next 6-12 months. In addition, you should have a draft of a Family Mission statement. Don’t worry if you don’t think this is perfect, you may modify it over time, but you need to start somewhere. If you struggle with were to begin with identifying a purpose, check out the video by Adam Leipzig at This video has had nearly 2 million views.

While there are several posts that have been listed, the one thing that likely helps the most is breath awareness. One technique is called 4-7-8 Breathing. However mindful meditation for as little as 10 minutes a day will likely have a great impact on you life. Stillness.

There does seem to be a pattern to the few entries that have been posted: the more greens in the meal, the more energy one seems to have, the more sugar the less energy we seem to have. One helpful product to get those greens in is the Nutribullet.

One nutrient that may be accounting for this “energy” is magnesium. Many nutritional pundits suggest that 70-80% of the population may have less than optimal levels of magnesium which is hard to detect, because it is not really identified by the current laboratory test for magnesium which mainly measures magnesium in the blood, which is not were most of the magnesium in our bodies is located (long sentence). Magnesium is important because it plays a role in the manufacturing of ATP which the cells use for energy. If the cells don’t have enough ATP they can’t function and hence the systems that they are a part of cannot function. So magnesium deficiency can be a great masquerader (depression, heart disease, skin disease, immune disease, etc).

Going forward we would still like to hear about your practices and how they make you feel good or bad. It is helpful to think about “fitness” because it is more than just what you eat that is important. If you think about music, you can play the right note at the wrong time (so when are the best times to eat and not eat). You can also pair notes together and they clash with one other (which foods go together or clash). Finally, you also need to pay attention to spacing and the rest, if its too crowded things get messy. Sometimes less is more. We can eat at the wrong time, have the wrong food combinations, eat too many varieties at once (no other species does this), or the nutritional value could be altered by our methods of food preparation. As you pay attention to this, let us know what is going on when you feel good, and when you feel bad. Don’t worry about grammar, of feel that you cant write, just get it out there, it can be fixed later. We are just looking for patterns and the more people that share their testimony, the clearer the relationships will be.

As a final announcement, Lexi had donated a slightly used Nutribullet which we will raffle off in two weeks. The way to make an entry it to fill out a post card with your name on it and write down what

SMARTmessage (DOM) 11/9/14

We are up to 148 likes on the FaceBook Page SMARTplace, and our report card surveys are not where they should be yet. Remember we will be using the report card at to track our progress.
As a reminder for last months targets,

1) Mental Fitness: hopefully people are finding the value in the practice of mindfullness and are working this into their daily schedule. To summarize there are two types; body awareness (including thoughts), and object awareness. There have been demonstrated changes in brain structure with practice, and benefits on par (perhaps not better) with other therapies that help with depression, anxiety, and wellness in general. It may be that this helps with focus. If you want to go to the store but stop along the way to chat with every neighbor, you cant get to where you are going. This practice helps to build awareness so that in the moment, you can determine what is appropriate. Given its simplicity, there is a strong recommendation to develop this as a habit; 10 minutes once or twice per day.

2) Family Direction: you should have identified at least one goal to accomplish over the next 6-12 months, and drafted a family mission statement. This can be a draft. To help the group, please consider posting your goal and your mission statement in the family mission target on Facebook. My observations with those who seemed troubled by the many challenges in life is that they seem to have no sense of direction; either who they are or where they are going. The bible states where there there is no vision the people perish. As such is strongly recommended that you achieve an “A” in this subject. With purpose and direction, though challenges are there, you just don’t see them or rather pay attention to them.

Current Targets:

1) Nutritional Fitness: there is one recommendation and that is to watch forks over knives. Please post the people, products, and practices that help you eat better. If you don’t know, you can go to www.BetterME, and download steps 4,5,6 which deal with nutrition. It would also be helpful if you would pay attention to when you get the “itis” vs when you feel alert after eating and describe what you had to eat.

2) Political Fitness: remember that the show begins after the election. Hopefully everyone voted, but if not you can still be engaged. To get an A in this category, you need to be registers and write a letter to one of your legislators.. There is a posting for the website This site allows you to be aware of your legislator, and their activity. There is a very nice app for the iphone that allow for tracking. One is called “Open States” and the other is called “Congress” these are free apps by the group “Sunlight Foundation”.

Probably 80% of our health challenges concern what we put in our mouths. We should take a lesson from Daniel (who had a lifestyle that profited him and honored God – good looking, intelligent in every branch of wisdom, endowed with understanding and discerning knowledge, and had the ability to serve in the Kings court [must be good]), who was able to demonstrate a difference in just 10 days. Usually when we refer to this passage we state that with good eating you can be better in 10 days, but really the passage suggests that you health will decline in just 10 days of not eating heathy foods. The homework assignment for those that have Netflix is to watch Forks Over Knives.

SMARTmessage (DOM) 11/2/14

We are now up to 104 likes on the SMARTplace page. This number needs to be matched by the number of report cards that are filled out at If you have trouble completing this please email me. Please do this as this is how we are tracking our effort and can tell whether or not we are improving.

To get the most out of the SMARTplace effort, please commit to trying or posting one entry (or more) each week.
Summaries recommendations for targets mental fitness and family direction have been posted. Feel free to add to the mental fitness and family vision TARGETS if you find things of value. Also try out as many of the recommendations as you can and comment on whether you find it helpful. This is how we whether it represents a universal “truth” vs just helping the person who posted it.
Will be changing to nutritional fitness, so look for the people, products, and, practices that help you improve you eating. You can get some directions by downloading steps 4,5, and 6 from the SMARTsteps program at under the about tab.

The second target will be political fitness. To get an A, you must be a registered voter, vote in 90% of the elections, and write a letter to a political official. It is good time for political fitness as an election is right around the corner. It is suggested that you write to your officials early and than them for something that they are doing that you like (because what we focus on tends to grow).

Pastor Kelly endorsed the imagery at night before going to sleep posting. She does find this helpful.