Saturday, March 31, 2012

M&E Thoughts, Day 31 (Final Day)


Morning and evening thoughts, 1908. By James Allen.


Thirty-First Morning
Sympathy bestowed increases its store in our own heart and enriches and fructifies our own life. Sympathy given is blessedness received; sympathy withheld is blessedness forfeited. In the measure that a man increases and enlarges his sympathy so much nearer does he approach the ideal life, the perfect blessedness; and when his heart has become so mellowed that no hard, bitter, or cruel thought can enter, and detract from its permanent sweetness, then indeed is he richly and divinely blessed.

Thirty-First Evening
Sweet is the rest and deep the bliss of him who has freed his heart from its lusts and hatreds and dark desires; and he who, without any shadow of bitterness resting upon him, and looking out upon the world with boundless compassion and love, can breathe, in his inmost heart, the blessing: Peace unto all living things, making no exceptions or distinctions-such a man has reached that happy ending which can never be taken away, for this is the perfection of life, the fulness of peace, the consummation of perfect blessedness.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own occasional commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Friday, March 30, 2012

M&E Thoughts, Day 30


Morning and evening thoughts, 1908. By James Allen.


Thirtieth Morning
When the farmer has tilled and dressedhis land and put in the seed, he knows that he has done all that he can possibly do, and that now he must trust to the elements, and wait patiently for the course of time to bring about the harvest, and that no amount of expectancy on his part will affect the result. Even so, he who has realized Truth, goes forth as a sower of the seeds of goodness, purity, love, and peace, without expectancy and never looking for results, knowing that there is the Great Over-ruling Law which brings about its own harvest in due time, and which is alike the source of preservation and destruction.

Thirtieth Evening
The virtuous put a check upon themselves, and set a watch upon their passions and emotions; in this way they gain possession of the mind, and gradually acquire calmness; and as they acquire influence, power, greatness, abiding joy, and fullness and completeness of life.
He only finds peace who conquers himself, who strives, day by day, after greater self-possession, greater self-control, greater calmness of mind.
Where the calm mind is there is strength and rest, there is love and wisdom; there is one who has fought successfully innumerable battles against self, who, after long toil in secret against his own failings, has triumphed at last.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Thursday, March 29, 2012

M&E Thoughts, Day 29


Morning and evening thoughts, 1908. By James Allen.


Twenty-Ninth Morning
If you would realize true prosperity, do not settle down, as many have done, into the belief that if you do right everything will go wrong. Do not allow the word “Competition” to shake your faith in the supremacy of righteousness. I care not what men say about the “laws of competition,” for do not I know the Unchangeable Law which shall one day put them all to rout, and which puts them to rout even now in the heart and life of the righteous man? And knowing this law I can contemplate all dishonesty with undisturbed repose, for I know where certain destruction awaits it. Under all circumstances do that which you believe to be right, and trust the Law; trust the Divine Power which is immanent in the universe, and it will never desert you, and you will always be protected.

Twenty-Ninth Evening
Forget yourself entirely in the sorrows of others, and in ministering to others, and divine happiness will emancipate you from all sorrow and suffering. “Taking the first step with a good thought, the second with a good word, and the third with a good deed, I entered Paradise.” And you also enter Paradise by pursuing the same course.
Lose yourself in the welfare of others; forget yourself in all that you do-this is the secret of abounding happiness. Ever be on the watch to guard against selfishness and learn faithfully the divine lessons of inward sacrifice; so shall you climb the highest heights of happiness, and shall remain in the never-clouded sunshine of universal joy, clothed in the shining garment of immortality.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Wednesday, March 28, 2012

M&E Thoughts, Day 28


Morning and evening thoughts, 1908. By James Allen.


Twenty-Eighth Morning
There is no difficulty, however great, but will yield before a calm and powerful concentration of thought, and no legitimate object but may be speedily actualized by the intelligent use and direction of one’s soul forces.
Whatever your task may be, concentrate your whole mind upon it; throw into it all the energy of which you are capable. The faultless completion of small tasks, leads inevitably to larger tasks. See to it that you rise by steady climbing, and you will never fall.

Twenty-Eighth Evening
He who knows that Love is at the heart of all things, and has realized the all-sufficing power of that Love, has no room in his heart for condemnation.
If you love people and speak of them with praise, until they in some way thwart you, or do something of which you disapprove, and then you dislike them and speak of them with dispraise, you are not governed by the Love which is of God.
If, in your heart, you are continually arraigning and condemning others, selfless love is hidden from you. Train your mind in strong, impartial, and gentle thought; train your heart in purity and compassion; train your tongue to silence, and to true and stainless speech; so shall you enter the way of holiness and peace, and shall ultimately realize the immortal Love.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Tuesday, March 27, 2012

M&E Thoughts, Day 27


Morning and evening thoughts, 1908. By James Allen.


Twenty-Seventh Morning
Men go after much company, and seek out new excitements, but they are not acquainted with peace; in divers paths of pleasure they search for happiness, but they do not come to rest; through divers ways of laughter and feverish delirium they wander after gladness and life, but their tears are many and grievous, and they do not escape death.
Drifting upon the ocean of life in search of selfish indulgences, men are caught in its storms, and only after many tempests and much privation do they fly to the Rock of Refuge which rests in the deep silence of their own being. 

Twenty-Seventh Evening
Meditation centered upon divine realities is the very essence and soul of prayer. It is the silent reaching upward of the soul toward the Eternal.Meditation is the intense dwelling, in thought, upon an idea or theme with the object of thoroughly comprehending it; and whatsoever you constantly meditate upon, you will not only come to understand, but will grow more and more into its likeness, for it will become incorporated with your very being, will become, in fact, your very self. If, therefore, you constantly dwell upon that which is selfish and debasing, you will ultimately become selfish and debased; if you ceaselessly think upon that which is pure and unselfish, you will surely become pure and unselfish.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.

Monday, March 26, 2012

What Happened to My Body?

I have really let myself go.  I have never been "skinny".  But there are a few times in my life when I have been pretty close to my ideal weight.  This is not one of those times.  I'm big and fat and hardly get any exercise at all.  Regardless, I have perfect cholesterol and blood pressure.

My lifestyle is a huge part of why I'm not fit.  I have very little time for physical activity.  I travel 2 to 3 weeks a month, sometimes more.  When on the road, I work long hours, typically finishing work around 6:30 (central time).  After which, my co-workers meet at the hotel and regroup.  We don't sit down to dinner until around 7:30 or 8:00. Since I live in a different time zone, this is more like eating at 9:00 to me.  We take a long dinner and when finished eating and return to our hotel rooms to sleep. Occasionally we go out drinking after dinner.  I don't exercise after work because I don't want to eat dinner any later.  I don't work out after dinner because I'd then not be tired enough to go to bed.  So, I get almost no exercise and eat a big meal right before bedtime.  I have a sleeping disorder, sleep apnea.  As a result, I wake up exhausted and the thought of exercise in the morning is therefore repulsive.  Logically you'd think I could just bring a sack meal in to eat at work and skip dinner.  But dinner is a social time and without it the life on the road would be unbearable.

I recently bought a family membership to the YMCA.  But, when I'm in town, I find it difficult to make any time to exercise.  I work until around 5:00, help fix dinner, spend a little precious time with my family and then start trying to get my little kids ready for bed.  There is no time for TV and certainly no time to work out.  How do other people do it?  Is it a matter of priorities?  Would I be more willing to take the time at home if I were not on the road so much?  I absolutely need to resolve my schedule and find a way to make time for physical activity.  This will need to be an important part of my "Shaping" plan for body.

I also have sleep apnea.  I've always been a snorer.  Obesity didn't cause the condition but it likely makes it worse.  I believe that the sleep apnea is also a contributor to my obesity problem.  The condition slows the metabolism and increases cravings for energy dense foods.

My back often hurts.  I take Naproxin Sodium (Alive) on a regular basis to fight inflammation in my lower back.  I know the weight aggravates my back but I still had problems when I was slender.  Many years ago,  I took a yoga class and had no trouble the entire time.

I am addicted to caffeine.  For many years, I have wished that I didn't crave caffeinated soft drinks.  I don't know why I can't give them up.  I know that I should quit buying them.  The energy boost is minimal as I have built up resistance.  Yet, I feel bad if I don't have them.

I'm not changing anything just yet.  I'm currently doing a pre-study for my upcoming shaping project which begins on Easter Monday.  At that time, I will post my starting stats (weight, measurements, etc.).  Then, I'll keep you posted as to my progress.  My wife wants us to try a reduced calorie diet.  In the past, I've used low-carb successfully to lose tons of weight.  If I do not lose 8 pounds each month for the first two months, I'll drop the reduced calorie approach and do low-carb again.

M&E Thoughts, Day 26


Morning and evening thoughts, 1908. By James Allen.


Twenty-Sixth Morning
A man will reach the Kingdom by purifying himself, and he can only do this by pursuing a  process of self-examination and self-analysis. The selfishness must be discovered and understood before it can be removed. It is powerless to remove itself, neither will it pass away of itself. Darkness ceases only when light is introduced; so ignorance can only be dispersed by knowledge, selfishness by love. A man must first of all be willing to lose himself (his self-seeking) before he can find himself (his Divine Self). He must realize that selfishness is not worth clinging to, that it is a master altogether unworthy of his service, and that divine goodness alone is worthy to be enthroned in his heart, as the supreme master of his life.

Twenty-Sixth Evening
     Be still, my soul, and know that peace is thine.
     Be steadfast, heart, and know that strength divine
     Belongs to thee; cease from thy turmoil, mind,
     And thou the Everlasting Rest shalt find.
If a man would have peace, let him exercise the spirit of peace; if he would find Love, let him dwell in the spirit of Love; if he would escape suffering, let him cease to inflict it; if he would do noble things for humanity, let him cease to do ignoble things for himself. If he will but quarry the mine of his own soul, he shall find there all the materials for building whatsoever he will, and he shall find there also the Central Rock on which to build in safety.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.

Sunday, March 25, 2012

M&E Thoughts, Day 25


Morning and evening thoughts, 1908. By James Allen.


Twenty-Fifth Morning
By curbing his tongue, a man gains possession of his mind. The fool babbles, gossips, argues, and bandies words. He glories in the fact that he has had the last word, and has silenced his opponent. He exults in his own folly, is ever on the defensive, and wastes his energies in unprofitable channels. He is like a gardener who continues to dig and plant in unproductive soil.
The wise man avoids idle words, gossips, vain argument, and self-defence. He is content to appear defeated; rejoices when he is defeated; knowing that, having found and removed another error in himself, he has thereby become wiser.
Blessed is he who does not strive for the last word.

Twenty-Fifth Evening
Desire is the craving for possession; aspiration is the hunger of the heart for peace. The craving for things leads ever farther and farther from peace, and not only ends in deprivation, but is in itself A state of perpetual want. Until it comes to an end, rest and satisfaction are impossible.
The hunger for things can never be satisfied, but the hunger for peace can, and the satisfaction of peace is found- is fully possessed, when all selfish desire is abandoned. Then there is fullness  of joy, abounding plenty, and rich and complete blessedness.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Saturday, March 24, 2012

M&E Thoughts, Day 24


Morning and evening thoughts, 1908. By James Allen.


Twenty-Fourth Morning
Not by learning will a man triumph over evil; not by much study will he overcome sin and sorrow. Only by conquering himself will he conquer evil; only by practising righteousness will he put an end to sorrow.
Not for the clever, nor the learned, nor the self-confident is the Life Triumphant, but for the pure, the virtuous and wise. The former achieve their particular success in life, but the latter alone achieve the great success so invincible and complete that even in apparent defeat it shines  with added victory.

Twenty-Fourth Evening
The true silence is not merely a silent tongue; it is a silent mind. To merely hold one’s tongue, and yet to carry about a disturbed and rankling mind, is no remedy for weakness, and no source of power.
Silentness, to be powerful, must envelop the whole mind, must permeate every chamber of the heart; it must be the silence of peace.  To this broad, deep, abiding silentness a man attains only  in the measure that he conquers himself.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Friday, March 23, 2012

M&E Thoughts, Day 23


Morning and evening thoughts, 1908. By James Allen.


Twenty-Third Morning
He who has conquered doubt and fear has conquered failure. His every thought is allied with power, and all difficulties are bravely met and wisely overcome. His purposes are seasonably planted, and they bloom and bring forth fruit which does not fall prematurely to the ground.
Thought allied fearlessly to purpose becomes creative force: he who knows this is ready to become something higher and stronger than a mere bundle of wavering thoughts and fluctuating sensations; he who does this has become the conscious and intelligent wielder of his mental powers.

Twenty-Third Evening
Man’s true place in the Cosmos is that of a king, not a slave, a commander under the Law of Good, and not a helpless tool in the region of evil.
I write for men, not for babes; for those who are eager to learn, and earnest to achieve; for those who will put away (for the world’s good) a petty personal indulgence, a selfish desire, a mean thought, and live on as though it were not, sans craving and regret.
Man is a master. If he were not, he could not act contrary to law.
Evil and weakness are self destructive.
The universe is girt with goodness and strength, and it protects the good and the strong.
The angry man is the weak man.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Thursday, March 22, 2012

M&E Thoughts, Day 22


Morning and evening thoughts, 1908. By James Allen.


Twenty-Second Morning
Cherish your visions; cherish your ideals; cherish the music that stirs in your heart, the beauty that forms in your mind, the Loveliness that drapes your purest thoughts, for out of them will grow all delightful conditions, all heavenly environment; of these, if you will remain true to them, your world will at last be built.
     Guard well thy mind, and, noble, strong, and free,
     Nothing shall harm, disturb or conquer thee;
     For all thy foes are in thy heart and mind,
     There also thy salvation thou shalt find.

Twenty-Second Evening
Dream lofty dreams, and as you dream so shall you become. Your vision is the promise of  hat you shall one day be; your Ideal is the prophecy of what you shall at last unveil.
The greatest achievement was at first and for a time a dream. The oak sleeps in the acorn; the bird waits in the egg; and in the highest vision of the soul a waking angel stirs.
Your circumstances may be uncongenial, but they shall not long remain so when you perceive an Ideal and strive to reach it.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Wednesday, March 21, 2012

M&E Thoughts, Day 21


Morning and evening thoughts, 1908. By James Allen.


Twenty-First Morning
Let your heart grow and expand with ever-broadening love, until, freed from all hatred, and passion, and condemnation, it embraces the whole universe with thoughtful tenderness. As the flower opens its petals to receive the morning light, so open your soul more and more to the glorious light of Truth. Soar upward on the wings of aspiration; be fearless and believe in the loftiest possibilities.

Twenty-First Evening
Mind clothes itself in garments of its own making.
Mind is the arbiter of life; it is the creator and shaper of conditions, and the recipient of its own results. It contains within itself both the power to create illusion and to perceive reality.
Mind is the infallible weaver of destiny; thought is the thread, good and evil deeds are the warp and woof, and the web, woven upon the loom of life, is character.
     Make pure thy heart, and thou wilt make thy life
     Rich, sweet, and beautiful, unmarred by strife.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Tuesday, March 20, 2012

M&E Thoughts, Day 20


Morning and evening thoughts, 1908. By James Allen.


Twentieth Morning
Sympathy given can never be waste.
One aspect of sympathy is that of Pity-pity for the distressed or pain-stricken, with a desire to alleviate or help them in their sufferings.The world needs more of this divine quality.
For pity makes the world
Soft to the weak, and noble for the strong.
Another form of sympathy is that of rejoicing with others who are more successful than ourselves, and though their success were our own.

Twentieth Evening
Sweet are companionships, pleasures, and material comforts, but they change and fade away. Sweeter still are Purity, Wisdom, and the knowledge of Truth, and these never change nor fade  away.
He who attained to the possession of spiritual things can never be deprived of his source of happiness; he will never have to part company with it, and wherever he goes in the whole universe, he will carry his possessions with him. His spiritual end will be the fulness of joy.


In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Monday, March 19, 2012

Spring Equinox and Weeble Wobbles

Tomorrow morning is the Spring Equinox, when the tilt of the Earth's axis is inclined neither away from nor towards the Sun, the center of the Sun being in the same plane as the Earth's equator.  On this day, the length of sunlight and darkness are about equal.  This is a good time for us to sit for a spell and contemplate balance in our lives.  Remember that balance is not stasis; sometimes we have to shift our direction and move out of balance to achieve balance.  Think of life as a "weeble wobble".  I remember the commercials from my youth, "Weebles wobble but they don't fall down."  Sometimes we need a reminder that we're out of balance so that we can swing back toward the center.  And, often, we swing just a bit farther to the opposite direction than we had intended.  But with each swing, we come closer to center.  And, this applies to all aspects of our life.  If, for example, I have been overeating and thus became overweight, I must then eat less than my body's base requirements until the fat has been burned off.  Likewise, if I am working too many hours, I may need a vacation to regain inner balance.  Applying too much force in any area may result in a "spring" back in the opposite direction.  Whether you are aware of it or not, life is about balance.  And balance does not imply being still, rather balance implies forces set in motion.

M&E Thoughts, Day 19


Morning and evening thoughts, 1908. By James Allen.


Nineteenth Morning
If you are one of those who are praying for, and looking forward to a happier world beyond the grave, here is a message of gladness for you-you may enter into and realize that happy world now; it fills the whole universe, and it is within you, waiting for you to find, acknowledge, and possess.Said one who understood the inner laws of Being-“When men shall say, lo here, or lo there, go not after them. The Kingdom of God is within you.” 

Nineteenth Evening
Heaven and hell are inward states.  Sink into self and all its gratifications, and you sink into hell;  rise above self into that state of consciousness which is the utter denial and forgetfulness of self, and you enter heaven. So long as you persist in selfishly seeking for your own personal happiness, so long will happiness elude you, and you will be sowing the seeds of wretchedness. In so far as you succeed in losing yourself in the service of others, in that measure will happiness come to you, and you will reap a harvest of bliss.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.

Sunday, March 18, 2012

M&E Thoughts, Day 18


Morning and evening thoughts, 1908. By James Allen.


Eighteenth Morning
The gospel of Jesus is a gospel of living and doing. If it were not this it would not voice the Eternal Truth. Its Temple is Purified Conduct, the entrance-door to which is Self-surrender. It invites men to shake off sin, and promises, as a result, joy and blessedness and perfect peace.
The Kingdom of Heaven is perfect trust, perfect knowledge, perfect peace. . . . No sin can enter therein, no self-born Thought or deed can pass its golden gates; no impure desire can defile its radiant robes. . . . All may enter it who will, but all must pay the price-the unconditional abandonment of self.

Eighteenth Evening
I say this-and know it to be truth-that circumstances can only affect you in so far as you allow them to do so. You are swayed by circumstances because you have not a right understanding of the nature, use, and power of thought. You believe (and upon this little word belief hang all our joys and sorrows) that outward things have the power to make or mar your life; by so doing you submit to those outward things, confess that you are their slave, and they your unconditional master. By so doing you invest them with a power which they do not of themselves possess, and you succumb, in reality not to the circumstances, but to the gloom or gladness, the fear or hope, the strength of weakness, which your thought-sphere has thrown around them.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Saturday, March 17, 2012

M&E Thoughts, Day 17


Morning and evening thoughts, 1908. By James Allen.


Seventeenth Morning
There is no strife, no selfishness, in the Kingdom; there is perfect harmony, equipoise, and rest. Those who live in the Kingdom of Love, have all their needs supplied by the Law of Love. As self is the root cause of all strife And suffering, so Love is the root cause of all peace and bliss.
Those who are at rest in the Kingdom, do not look for happiness in any outward possessions. They are freed from all anxiety and trouble and, resting in Love, they are the embodiment of  happiness.

Seventeenth Evening
Let it not be supposed that the children of The Kingdom live in ease and indolence (these two sins are the first that have to be eradicated when the search for the Kingdom is entered upon); they live in a peaceful activity; in fact, they only truly live, for the life of self, with its train of worries, griefs, and fears, is not real life.
The children of the Kingdom are Known by their life, they manifest the fruits of the Spirit-“Love, joy, peace, long-suffering, kindness, goodness, faithfulness, meekness, temperance, self-control”- under all circumstances and vicissitudes.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Friday, March 16, 2012

M&E Thoughts, Day 16


Morning and evening thoughts, 1908. By James Allen.


Sixteenth Morning
Let a man realize that life in its totality proceeds from the mind, and lo, the way of blessedness is opened up to him! For he will then discover that he possesses the power to rule his mind and to fashion it in accordance with his Ideal. So will he elect to strongly and stead-fastly walk those pathways of thought and action which are altogether excellent; to him life will become beautiful and sacred; and, sooner or later, he will put to flight all evil, confusion, and suffering; for it is impossible for a man to fall short of liberation, enlightenment, and peace, who guards with unwearying diligence the gateway of his heart.

Sixteenth Evening
By constantly overcoming self, a man gains a knowledge of the subtle intricacies of his mind; and it is this divine knowledge which enables him to become established in calmness. Without self-knowledge there can be no abiding peace of mind, and those who are carried away by tempestuous passions, cannot approach the holy place where calmness reigns. The weak man is like one who, having mounted a fiery steed, allows it to run away with him, and carry him withersoever it wills; the strong man is like one who, having mounted the steed, governs it with a masterly hand and makes it go in whatever direction and at whatever speed he commands.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Thursday, March 15, 2012

M&E Thoughts, Day 15


Morning and evening thoughts, 1908. By James Allen.


Fifteenth Morning
If men only understood
That their hatred and resentment.
Slays their peace and sweet contentment,
Hurts themselves, helps not another,
Does not cheer one lonely brother,
They would seek the better doing
Of good deeds which leaves no rueing-
If they only understood.
If men only understood
How Love conquers; how prevailing
Is its might, grim hate assailing;
How compassion endeth sorrow,
Maketh wise, and doth not borrow
Pain of passion, they would ever
Live in Love, in hatred never-
If they only understood.

Fifteenth Evening
The grace and beauty that were in Jesus can be of no value to you-cannot be understood by you-unless they are also in you, and they can never be in you, until you practise them, for, apart from doing, the qualities which constitute Goodness do not, as far as you are concerned, exist.
To adore Jesus for his good qualities is a long step towards Truth, but to practice those qualities is Truth itself; and he who fully adores the perfection of another will not rest content in his own imperfection, but will fashion his soul after the likeness of that other.
Therefore thou who adorest Jesus for his divine qualities, practise those qualities thyself, and thou too shalt be divine.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Wednesday, March 14, 2012

M&E Thoughts, Day 14


Morning and evening thoughts, 1908. By James Allen.


Fourteenth Morning
In speaking of self-control, one is easily misunderstood. It should not be associated with a destructive repression, but with a constructive expression.
A man is happy, wise and great in the measure that he controls himself; he is wretched, foolish, and mean in the measure that he allows his animal nature to dominate his thoughts and actions.
He who controls himself, controls his life, his circumstances, his destiny; and wherever he goes he carries his happiness with him as an abiding possession.
Renunciation precedes regeneration.
The permanent happiness which men seek in dissipation, excitement, and abandonment to unworthy pleasures, is found only in the life which reverses all this-the life of self-control.

Fourteenth Evening
Law, not confusion, is the dominating principle in the universe; justice, not injustice is the soul and substance of life; and righteousness, not corruption, is the molding and moving force in the spiritual government of the world. This being so, man has but the right himself to find that the universe is right.
When I am pure,
I shall have solved the mystery of life;
I shall be sure,
When I am free from hatred, lust and strife,
I am in Truth, and Truth abides in me;
I shall be safe, and sane, and wholly free,
When I am pure.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Tuesday, March 13, 2012

M&E Thoughts, Day 13


Morning and evening thoughts, 1908. By James Allen.


Thirteenth Morning
As darkness is a passing shadow, and light is a substance that remains, so sorrow is fleeting, but joy abides for ever. No true thing can pass away and become lost; no false thing can remain and be preserved.
Sorrow is false, and it cannot live; joy is true, and it cannot die. Joy may become hidden for a time, but it can always be recovered; sorrow may remain for a period, but it can be transcended and dispersed.
Do not think your sorrow will remain; it will pass away like a cloud. Do not believe that the torments of sin are ever your portion; they will vanish like a hideous nightmare. Awake! Arise! Be holy and joyful.

Thirteenth Evening
Tribulation lasts only so long as there remains some chaff of self which needs to be removed. The tribulum, or threshing machine, ceases to work when all the grain is separated from the chaff; and when the last impurities are blown away from the soul, tribulation has completed its work, and there is no more need for it; then abiding joy is realized.
The sole and supreme use of suffering is to purify, to burn out all that is useless and impure. Suffering ceases for him who is pure. There could be no object in burning gold after the dross had been removed.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Monday, March 12, 2012

M&E Thoughts, Day 12


Morning and evening thoughts, 1908. By James Allen.


Twelfth Morning
Every man reaps the results of his own thoughts and deeds, and suffers for his own wrong.
He who begins right, and continues right, does not need to desire, and search for felicitous results; they are already at hand; they follow as consequences; they are the certainties, the realities, of life.
Sweet is the rest and deep is the bliss of him who has freed his heart from its lusts and hatreds and dark desires.

Twelfth Evening
You are the creator of your own shadows; you desire, and then you grieve; renounce, and then you shall rejoice.
Of all the beautiful truths pertaining to the soul, . . . none is more gladdening or fruitful of divine promise and confidence than this-that man is the master of thought, the moulder of character, and the maker and shaper of character, environment, and destiny.



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Sunday, March 11, 2012

M&E Thoughts, Day 11


Morning and evening thoughts, 1908. By James Allen.


Eleventh Morning
Be as a flower; content to be, to grow in sweetness day by day. If thou would’st perfect thyself in knowledge, perfect thyself in Love. If thou would’st reach the Highest, ceaselessly cultivate a loving and compassionate heart.
To him who chooses Goodness, sacrificing all, is given that which is more than, and includes, all.

Eleventh Evening
The Great Law never cheats any man of his just due.
Human life, when rightly lived, is simple with a beautiful simplicity.
He who comprehends the utter simplicity of life, who obeys its laws, and does not step aside into the dark paths and complex mazes of selfish desire, stands where no harm can reach him.
Then there is fullness of joy, abounding plenty, and rich and complete blessedness.
Discussion:

  1. "The Great Law" sounds a bit like karma.  You reap what you sew.  If you cultivate good thoughts then good things manifest.  Does this really need to be seen in terms of a sacrifice?  
  2. What about those of us who like the complex mazes of selfish desire?  There is something about drama that is soothing to the human condition.  If everything was always rosy, would existence seem a bit drab?  



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Saturday, March 10, 2012

M&E Thoughts, Day 10


Morning and evening thoughts, 1908. By James Allen.


Tenth Morning
Every thought you think is a force sent out.
Whatever your position in life may be, before you can hope to enter into any measure of success, usefulness, and power, you must learn how to focus your thought-forces by cultivating calmness and repose.
There is no difficulty, however great, but will yield before a calm and purposeful concentration of thought, and no legitimate object but may be speedily actualized by the intelligent use and direction of one’s soul forces.
Think good thoughts, and they will quickly become actualized in your outward life in the form of good conditions.

Tenth Evening
That which you would be and hope to be,you may be now. Non-accomplishment resides in your perpetual postponement, and, having the power to postpone, you also have the power to accomplish-to perpetually accomplish: realize this truth, and you shall be to-day, and every day, the ideal being of whom you dreamed.
Say to yourself, “I will live in my Ideal now; I will manifest my ideal now; I will be my Ideal now; and all that tempts me away from my Ideal I will not listen to; I will listen only to the voice of my Ideal.”
Discussion: 

  1. The morning thoughts for today are really the essence of all of James Allen's writing.  Thoughts have power.  To some extent, we are co-creators of the universe we live in.  It's a much more metaphysical philosophy than simply having focused actions.  In Allen's world, thoughts themselves have power.  What do you think?  If true, why doesn't everyone use this technique to win a lottery?  
  2. While it is true that today is the first day of the rest of your life, it is not always easy to allow one's self to change.  It is difficult to let go of what is comfortable and familiar.  And often, we are not actually conscious of our own desires nor ideals.  But, if we never take a stance, sending out intentions into the universe, then we will remain stagnant and unchanged.  If you could change anything in your life, what would it be?  Why not start taking actions now toward making this desire your new reality?



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Friday, March 9, 2012

M&E Thoughts, Day 9


Morning and evening thoughts, 1908. By James Allen.


Ninth Morning
Whatever conditions are rendering your life burdensome, you may pass out of and beyond them by developing and utilizing within you the transforming power of self-purification and self-conquest.
Before the divine radiance of a pure heart all darkness vanishes and all clouds melt away, and he who has conquered self has conquered the universe.
He who sets his foot firmly upon the path of self-conquest, who walks, aided by the staff of faith, the highway of self-sacrifice, will assuredly achieve the highest prosperity, and will reap abounding and enduring joy and bliss.

Ninth Evening
It is the silent and conquering thought-forces which bring all things into manifestation. The universe grew out of thought.
To adjust all your thoughts to a perfect and unswerving faith in the omnipotence and supremacy of Good, is to co-operate with that Good, and to realize within yourself the solution and destruction of all evil.
To mentally deny evil is not sufficient; it must, by daily practice, be risen above and understood. To affirm the Good mentally is inadequate; it must, by unswerving endeavor, be entered into and comprehended.
Discussion:

  1. Having a pure heart is not about being prudent.  It is about having a sharply focused mind, clear intentions, and a positive attitude. What exercises do you think could help to achieve this?
  2. The power of thought is stronger than most people suspect.  If you think about it, all actions started out as thoughts.  Our world is created and is evolving based on competing thoughts of different people.  If you want to make the world a better place, start at home with yourself.  



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Thursday, March 8, 2012

M&E Thoughts, Day 8


Morning and evening thoughts, 1908. By James Allen.


Eighth Morning
Man is made or unmade by himself; in the armoury of thought he forges the weapons by which he destroys himself; he also fashions the tools with which he builds for himself heavenly  mansions of joy and strength and peace. By the right choice and true application of thought man ascends to the Divine Perfection; by the abuse and wrong application of thought he descends below the level of the beast. Between these two extremes are all the grades of character, and man is their maker and master.
As a being of Power, Intelligence, and Love, and the lord of his own thoughts, man holds the key to every situation. 

Eighth Evening
Whatsoever you harbour in the inmost chambers of your heart will, sooner or later, by the inevitable law of reaction, shape itself in your outward life.
Every soul attracts its own, and nothing can possibly come to it that does not belong to it. To realize this is to recognize the universality of Divine Law.
If thou would’st right the world,
And banish all its evils and its woes.
Make its wild places bloom,
And its drear deserts blossom as the rose-
Then right thyself.
Discussion:

  1. These ideas are not unique. Many great minds throughout history have thought along similar lines. Here are some examples: Henry Ford said, "Whether you think you can or you think you can't, you're right." Ghandi said, “A man is but the product of his thoughts; what he thinks, he becomes.” Socrates once said, “Virtue does not come from wealth, but. . . wealth, and every other good thing which men have. . . comes from virtue.” Socrates also said, “Let him who would move the world first move himself.”


In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Wednesday, March 7, 2012

M&E Thoughts, Day 7


Morning and evening thoughts, 1908. By James Allen.


Seventh Morning
The will to evil and the will to good
Are both within thee, which wilt thou employ?
Thou knowest what is right and what is wrong,
Which wilt though love and foster? which destroy?
Thou art the chooser of thy thoughts and deeds;
Thou art the maker of thine inward state;
The power is thine to be what thou wilt be;
Thou buildest Truth and Love, or lies and hate.

Seventh Evening
The teaching of Jesus brings men back to the simple truth that righteousness, or right-doing, is entirely a matter of individual conduct, and not a mystical something apart from a man’s thoughts and deeds.
Calmness and patience can become habitual by first grasping, through effort, a calm and patient thought, and then continuously thinking it, and living in it, until “use becomes second nature,” and anger and impatience pass away for ever.
Discussion:
  1. James Allen's writings were heavily influenced by Budhism but he wrote mainly for an American and British audience in the early 1900's.  He often writes in terms of Christianity, possibly as a way to connect better to the average reader of this time.  While his teachings may not go against anything in the Bible, they are far from traditional Christian beliefs.  Making a concsious decision to do "right" vs. "wrong" or love vs. hate is not so much about following rules as it is about being righteous and positive.  It is a universal principle relevent to just about any of the world's religions.
  2. The key to this passage is to form good habits and training the mind to be positive and righteous.  The reason for this is that James Allen believed that the mind is a like a magnet.  In Allen's model, thoughts attract situations and influence the world around you.  Have you ever noticed how some people seem to attract certain situations even when the events were out of their control?  For example, one person might always find themselves in hard situation after hard situation.  Another might seem to always be lucky with everything always seemingly in their favor.  This is not by chance but rather it is to some degree a reflection of their states.
In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Tuesday, March 6, 2012

M&E Thoughts, Day 6


Morning and evening thoughts, 1908. By James Allen.


Sixth Morning
In the pure heart there is no room left where personal judgments and hatreds can find lodgment, for it is filled to overflowing with tenderness and love; it sees no evil, and only as men succeed in seeing no evil in others will they become free from sin, and sorrow, and suffering.
If men only understood
That the heart that sins must sorrow,
That the hateful mind tomorrow
Reaps its barren harvest, weeping,
Starving, resting not, nor sleeping;
Tenderness would fill their being,
They would see with Pity’s seeing
If they only understood.

Sixth Evening
To stand face to face with truth; to arrive, after innumerable wanderings and pains, at wisdom and bliss; not to be finally defeated and cast out, but to ultimately triumph over every inward foe-such is man’s divine destiny, such his glorious goal; and this, every saint, sage, and savior has declared.
A man only begins to be a man when he ceases to whine and revile, and commences to search for the hidden justice which regulates his life. And as he adapts his mind to that regulating  actor, he ceases to accuse others as the cause of his condition, and builds himself up in strong and noble thoughts; ceases to kick against circumstances, but begins to use them as aids to his more rapid progress, and as a means of discovering the hidden power and possibilities within himself.


In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Monday, March 5, 2012

Colds, Travel, and Dieting

I have had a terrible cold for a few days.  My one year old son had it first.  Before I had children, I was hardly ever sick.  Now, whenever they catch a bug, I get it also.  As such, I'm waiting for my health to return before I begin adjusting my diet. 

I'll be on the road for business the next two weeks.  After this, we have a Spring Break vacation planned.  I think I'm going to wait until I return from vacation to start a diet program. 

It's always so easy to put off starting a diet.  But, it's not so difficult to set a date in the not-so-far-off future and to stick with it.  I've set my mind to begin the Monday after returning from Spring Break, ie. Easter Monday.  I'm already instructing my good wife to go easy on the Easter candy as I don't want the house full of junk food when we start our diet.  In the meantime, I will continue studying about my diet of choice, this time reduced calories.

M&E Thoughts, Day 5


Morning and evening thoughts, 1908. By James Allen.


Fifth Morning
To dwell in love always and towards all is to live the true life, is to have Life itself.  Knowing this, the good man gives up himself unreservedly to the Spirit of Love, and dwells in Love towards all, contending with none, condemning none, but loving all.
The Christ Spirit of Love puts an end, not only to all sin, but to all division and contention.

Fifth Evening
When sin and self are abandoned, the heart is restored to its imperishable Joy.  Joy comes and fills the self-emptied heart; it abides with the peaceful; its reign is with the pure.
Joy flees from the selfish, it deserts the quarrelsome; it is hidden from the impure.
Joy cannot remain with the selfish; it is wedded to Love.




In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Sunday, March 4, 2012

M&E Thoughts, Day 4


Morning and evening thoughts, 1908. By James Allen.


Fourth Morning
When the tongue is well controlled and wisely subdued; when selfish impulses and unworthy thoughts no longer rush to the tongue demanding utterance; when the speech has become harmless, pure, gracious, gentle, and purposeful, and no word is uttered but in sincerity and
truth-then are the five steps in virtuous speech accomplished, then is the second great lesson in Truth learned and mastered. 
Make pure thy heart, and thou wilt make thy life Rich, sweet and beautiful.

Fourth Evening
Having clothed himself with humility, the first questions a man asks himself are:-
“How am I acting towards others?”
“What am I doing to others?”
“How am I thinking of others?”
“Are my thoughts of, and acts towards others prompted by unselfish love?”
As a man, in the silence of his soul, asks himself these searching questions, he will unerringly see where he has hitherto failed.


Discussion

  1. There is a difference between biting your tongue and subduing it.  If your mind is righteous then so to will be the thoughts which you utter.  Does this pertain mostly to how you talk about others or is it does it also reflected in the use of colorful phrases and foul language?  
  2. Ask yourself the questions mentioned with regards to how you relate to and think about others.  Would you answer these questions the same regardless of who these "others" were?  For example, instead of "others" you might ask how you relate to family, friends, co-workers, strangers, customer service, authority figures, etc.  Do you relate to all of these different groups equally or unequally?  What does this imply about your humility?  



In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Saturday, March 3, 2012

How many calories do I need to lose weight?

Yesterday, I showed you how to calculate BMR.  Now we can sue this value to set a target calorie intake based on our weight loss goals.


Formulas:

To maintain current weigh you need this many calories:
Little to no exerciseDaily calories needed = BMR x 1.2
Light exercise (1–3 days per week)Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week)Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week)Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)Daily calories needed = BMR x 1.9

Calorie deficit required to meet goal. = PoundsToLose * 3500 / #days 
Daily calorie target to achieve goal = BMR * activity factor / Pounds to Lose * 3500 / #days


I calculated that my base metabolic rate with a factor for being pretty much sedentary is 2952.   Assuming that a pound of fat really produces about 3500 calories, then I can easily calculate the calorie deficit I need to meet a goal.  I'd like to lose 100 pounds in a single year.  To do so, I would need to reduce my daily calories by 958.  So, I'd to set my personal daily target for calorie consumption to be around 1994.   It's not an exact science, so to make it easier to remember, I'd round my target up to 2000 calories per day.

If I knew how many calories were burned during various specific activities, I suppose I could allow this target to move up and down depending on each day's physical activity.

Ugh, I suspect I'm going to be hungry. This would imply reducing my typical caloric intake by about 1/3.  It's a big adjustment and not likely to be easy.  I wonder if I should take it slower?

As you can see, I'm anal.  So, I'll probably plug these formulas into a spreadsheet and track my progress.  And allow the spreadsheet to automatically adjust my target according to changes in my weight or other physical attributes.  I'll need to think a little about the best way to do this.



M&E Thoughts, Day 3


Morning and evening thoughts, 1908. By James Allen.


Third Morning
To follow, under all circumstances, the highest promptings within you; to be always true to the divine self; to rely upon the inward Voice, the inward Light, and to pursue your purpose with a fearless and restful heart, believing that the future will yield unto you the need of every thought and effort; knowing that the laws of the universe can never fail, and that your own will come back to you with mathematical exactitude-this is faith and the living of faith.


Third Evening
Have a thorough understanding of your work, and let it be your own; and as you proceed, ever following the inward Guide, the infallible Voice, you will pass on from victory to victory, and will rise step by step to higher resting-places, and your ever-broadening outlook will gradually reveal to you the essential beauty and purpose of life. Self-purified, health will be yours; self-governed, power will be yours, and all that you do will prosper.

Discussion

  1. Steadfastly following your inward Voice and purpose may bring about a good life.  But how do you find your inner voice and know what is your true purpose?  It seems that many people are still trying to find their purpose.  How can you be faithful to your purpose if you don't know what that purpose is?
  2. Follow your heart and strive to be the best that you can be.  If you do this, your purpose should become clear.  When you are pursuing your life's purpose and are on the correct path, should you expect everything to come easy?  Will there be no more hardships?  What do you think?


In 1908, James Allen published "Morning and Evening Thoughts" which consists of short inspirational writings to be read over a period of 31 days.  Due to the age, this text is considered public domain and can be copied and shared freely.  For each day in March, I will post his morning and evening thoughts along with my own commentary.  The intention is to mold my mind and spirit, focusing on positive thinking.  Please feel free to follow along with me now or later and post your own comments attached to each post.  

Friday, March 2, 2012

How many calories is right for me?

I have tried dozens of different online calorie calculators that are supposed to determine how many calories I need to maintain my current weight and also to lose weight.  None of them seem to match and almost none site the formulas that they are using.  I'm not going to blindly follow any online calculator that doesn't site it's calculation method.  I want to understand what is really happening.  So, I did a little research into calculating base metabolic rate (BMR) and resting metabolic rate (RMR).  These represent the amount of calories burned by your body while idle.  It is important to know your BMR because you can factor in your activity level and know what amount of calories consumed will maintain your current weight without gaining or losing. You can adjust your diet and exercise accordingly to lose weight.

The most accurate means for estimating BMR and RMR appears to be through direct or indirect calorimetry which measures carbondioxide production.  Since we can't do this on our own, I won't bother discussing the related formulas.  I would very much like to know where you can go to have your RMR measured this way.

There are numerous formulas for estimating BMR based on your weight, height, age, gender, and physical composition (ex: lean body mass).  All of these formulas appear to be based on statistics which are most accurate for the most average type of body.  Which means that none are extremely accurate with people who's bodies are at extremes.  And, even when physical attributes are the same, studies have shown a good deal of variance in actual vs. estimated BMR from person to person.  So any of the formulas of calculating BMR will be imperfect.  Because of this, I'm taking the most common formulas for calculating BMR and comparing the results.

Wikipedia has a nice article on BMR  that shows the following formulas.  I will plug in my own stats to see how they compare.  Please note that these formulas are based on average body types and any extreme may throw off the results.

First, the Harris-Benedict equation: 

For Men:  P = \left ( \frac {13.7516 m} {1 ~ \mbox {kg}} + \frac {5.0033 h} {1 ~ \mbox {cm}} - \frac {6.7550 a} {1 ~ \mbox {year}} + 66.4730 \right ) \frac {\mbox {kcal}} {\mbox {day}}


For Women:  P = \left ( \frac {9.5634 m} {1 ~ \mbox {kg}} + \frac {1.8496 h} {1 ~ \mbox {cm}} - \frac {4.6756 a} {1 ~ \mbox {year}} + 655.0955 \right ) \frac {\mbox {kcal}} {\mbox {day}}

where P is total heat production at complete rest, m is the weight, h is the height, and a is the age, and with the difference in BMR for men and women being mainly due to differences in body weight
For me, my P =  2801 calories / day.  

Then came the Mifflin Equation around 1990 (some studies show it to be 5% more accurate):

P = \left ( \frac {10.0 m} {1 ~ \mbox {kg}} + \frac {6.25 h} {1 ~ \mbox {cm}} - \frac {5.0 a} {1 ~ \mbox {year}} + s \right ) \frac {\mbox {kcal}} {\mbox {day}} 

where P is total heat production at complete rest, m is the weight, h is the height, and a is the age, and s = +5 for males & -161 for females.
For me, my P = 2460 calories / day.

The Katch-McArdle Formula for BMR:

 P = 370 + \left( {21.6 \cdot LBM} \right)
where LBM = Lean Body Mass in kg
For me, my P = 2133 calories / day.

The Cunningham Formula (RMR):

 P = 500 + \left( {22 \cdot LBM} \right)
where LBM = LEan Body Mass in kg
For me, my P = 2295 calories / day.

These last two are thought to be more accurate because lean body mass burns calories.

Adjustments for activity level:

To adjust for activity level, multiple any of these by 1.2 to 1.9  (1.2 being the least active and 1.9 being highly active).

Little to no exerciseDaily calories needed = BMR x 1.2
Light exercise (1–3 days per week)Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week)Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week)Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)Daily calories needed = BMR x 1.9


Based on these formulas, and factoring in little to no exercise (1.2 multiplier), my body needs between 2560 and 3361 calories per day to maintain my current weight.  That is a huge range.  My first thought is that any formula that doesn't take into account lean body mass probably is not very accurate unless you are pretty close to the average physical make-up.  This is because muscle burns more calories than fat.  But let's put it to the test.

I have been keeping a food journal for the last few days but not on any special diet.  My reason for doing this was to understand my typical calorie intake so that I'd understand how I got where I am and also the degree of adjustment I'll be making when I begin a diet.  Based on just a few days in my journal, I'm estimating that I consume on average between 3000 and 3200 calories per day.  Let's just say 3100 per day.  About this time 2 years ago, I weighted 307 pounds.  I now weight between 335 and 340 pounds.  Let's say I gained 33 pounds in 24 months.  Generally it is thought that a pound of fat contains 3500 calories.  So, to gain 33 pounds, I'd have to have had a surplus of 115,500 calories over these two years which is 158 calories per day.  If I am consuming on average 3100 calories per day, that means to have maintained my original weight of 307 pounds, I would have had to have stayed under 2942, which is pretty darn close to Mifflin equation with a 1.2 multiplier for activity.  Therefore, for me personally, it would appear that the Mifflin equation is the right calculation for my body type.  My BMR according to Mifflin is 2460.  Multiply this by 1.2 and you get 2952 which is the amount of calories I can eat without gaining or losing weight.

Aha!  So, now, I have something I can work with.  I will form my weight loss program around the fact that using the Mifflin formula my BMR w/ activity factor is 2952.  I can now decide how much I want to lose over a given period of time and estimate how many calories under 2952 I need to consume to meet my goal.  And, of course, I'll need to re-calculate my BMR occasionally and adjust if and when I begin an exercise program.