Dear PB Readers,

I believe empathy is an important quality to develop in your family. Just over twenty years ago while I was a graduate student at McMaster University I was in need of fast cash to help pay for my first and last months rent. While sitting in a laundry mat I saw a flyer looking for healthy males to be guinea pigs for testing a new ulcer medication that one of the large drug companies was launching. While the drug had already been approved for safe use, the pharmaceutical company needed to know the optimal dosage for their patients. The research protocol was simple. Each week I and five other college males would be given an unknown concentration of the ulcer medication. None of us knew which dosage we were given (meaning the study was blind) and the order we were given the drugs was randomized. While I am not a fan of drugs, I was a fan of paying my rent and so I signed up for the six week study. For six consecutive Thursday mornings my research buddies and I would show up at the McMaster Research Hospital to have a large GI tube inserted into our noses (down our throats) and would be required to provide blood and stomach samples every hour for the day.

The research assistant realized that my nasal passage was smaller than is optimal for such a large GI tube to be placed down and suggested that I really work on my relaxation skills as it would make inserting the GI tube a little less stressful. Each time the technician would start inserting the GI tube into my nose and down into my stomach I would start to gag and try to pull the tube back out of my nose feeling like I couldn't breathe. My five other colleagues in the study were research veterans having been through many experiments and they really struggled to appreciate my problem and reason for being stressed. I had a real dilemma. While I didn't want to go through the stress of the tube being put into my body for the full 24 hours (six different times), I also needed the money. While reflecting on whether or not to drop out of the research project I wandered down one of the halls past a children's cancer ward. Dozens of children half my age had the same GI tubes in their bodies and many other tubes as well.

As stressed as I was about the process of the GI tubes being inserted, I continued to think of the young kids who had no choice and would likely have many more than six days to feel uncomfortable. That lesson has stuck with me over the years. While many people may look at a problem and not understand why a person is stressed or can't deal with a problem, I think back to my hospital visit and can immediately empathize with them. Although I don't believe you have to personally be poor, sick or in pain to fully appreciate another person's challenges, I do believe taking some time to empathize with others is a valuable quality to develop. A number of friends spend a few days a year taking their children to volunteer at soup kitchen or hospital to help increase their empathy for others and realize how lucky they are. Take some time this week to consider ways of increasing your family's empathy factor!

Welcome to our many new Personal Best readers. Each week I am humbled by the 20-50 emails I receive from readers. Somehow an issue has touched a cord with a reader or motivated a family to deal with a problem in a more positive manner. Our goal 242 weeks ago was to provide a free, positive weekly contribution to the world. If each of us does just one positive thing each week to improve the lives of people around us, the world will be a much better place. Our PB Newsletter survives because of the email contributions each of you provide. Please keep sending in and sharing your stories on positive living. To sign up your friends or to pass on a contribution email barrie@personalbest.ca or register on our website at www.personalbest.ca.

MAY 23rd PB HIGHLIGHTS

* DENIS WAITLEY QUOTE ON CHOICE
* NOT ALL KIDS ARE UNHEALTHY - SEE 700 OF THEM NEXT WEEKEND
* NUTRITIONIST TANIA PERSAD DISCUSSES SUGAR WOES
* LEARNING HOW TO RE-SET GOALS (A PERSONAL STORY)
* PB EMAIL OF THE WEEK
* JOIN BARRIE AT HIS JUNE 2ND GOLF DAY FUNDRAISER & SUPPER

DENIS WAITLEY QUOTE ON CHOICES

"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them."

EDITOR'S NOTE: How many people do you know (maybe including yourself) who continually rob themselves of happiness by choosing to be angry at their boss, their family, their friends or their circumstances? I would suggest that in 90% of the time we have the tools and abilities to make changes by taking responsibility for our actions and the outcomes we expect. That might mean changing jobs, improving your communication with your family, or altering your eating and health. Choose to make changes that will better your life.

WHO SAID ALL KIDS ARE UNHEALTHY?

While we continue to hear about the ever fattening of the youth of our nation, I will have the chance on Sunday, May 29th to see 700 kids who are taking responsibility for their health. We expect nearly 700 participants in C3's 5th Annual Caledon Kids of Steel Triathlon. KIDS OF STEEL is a national program that myself and a number of friends started nearly twenty years ago. These fun participation events have very short swim-bike-runs that virtually any child can complete with just a little effort. Our event will have over 100 kids who are 3-6 years old alone. Wearing water wings and life jackets they will swim across the pool, get on their tricycles for 500m ride and run 200m to the finishing line. These young kids are the highlight of my summer.

Our Caledon KOS Race committee is still looking for volunteers, participants and draw prizes for the yearly event. If you have local kids who you would like to get started in a motivating fun program or you are interested yourself (we have a short adult pool triathlon and duathlon after the kids are done), check out the C3 website at www.c3online.ca. Lastly, if you can help volunteer or donate a draw prize we could use your help. Email Shirley White at info@c3online.ca. Register in the next few days to either participate (you or your family) or come and volunteer. Hope to see you on Sunday 29th!

NUTRITIONIST TANIA PERSAD DISCUSSES SUGAR WOES

Refined sugar is the mischief of the North American diet. Unfortunately, it is pervasive in our foodstuffs, hiding in all kinds of processed goods such as condiments, pickles, peanut butter, jam and other spreads, puddings, juices, baked goods, canned fruits and vegetables, and the list goes on. It takes some label-reading and food preparation effort to avoid or reduce its consumption. But, the effort is well worth your while, as the following effects of excess sugar consumption confirm.

Some of the more telling signs of sugar over-consumption, in its earlier stages, are dental cavities, overweight, nervousness, hyperactivity, anxiety or depression, cravings and carbohydrate addictions, yeast and other recurring infections, high cholesterol, and gallstones or kidney stones. If excessive consumption continues, a more chronic condition of hypoglycemia and/or diabetes can occur. Hypoglycemic indications include irritability and mood swings, headaches, episodes of shakiness or tremors, uncontrollable binging, asthmatic attacks, cold sweats, low energy, cold hands or feet, and ADD/ADHD in children.

What constitutes "excess consumption" will differ from person to person, because of biochemical lifestyle individuality. This is why it is important to observe symptoms a person may be experiencing to determine if, for them, sugar consumption may be a concern. For instance, a small amount of refined sugar in a sports drink during or immediately after exercise will not induce the same effects as if you drink it while being inactive and watching an evening movie. Exercise increases the body's receptiveness to carbohydrate metabolism, under normal circumstances - that is, unless a person's pancreas and adrenals are compromised. Excepting the exercise situation, no amount of refined sugar is nutritionally beneficial. Given this, one should limit its consumption to rare occasions (i.e. a small amount no more than once a week).

There is much excellent information about the negative physiological effects of sugar consumption on the Internet - e.g. at www.mercola.com. In a nutshell, sugar has the effect of robbing our bodies of essential vitamins and minerals (especially the B vitamins, vitamin C, calcium, chromium, potassium, magnesium, and zinc), that the body requires for maintaining strong immunity, high energy, and bone and arterial integrity. Ironically, sugar is stored as fat faster than fat is stored as fat, so has no part in the diet of anyone attempting to control body weight. Excess sugar deposits as fat in the liver, heart, arteries and fat tissues, leading to cardiovascular insufficiencies and related problems.

Read your food labels, and steer clear of refined sugar products, especially if sugar is close to the top of the ingredient list. Gravitate towards using small amounts of natural sweeteners (e.g. maple syrup, cane juice, honey) in lieu as much as possible, and you will feel much sweeter for it.

SETTING NEW GOALS

One of the first kids triathlons ever put on was by a man named Richard Kniaziew from southern Ontario. Kniaziew used his own backyard pool and local neighbourhood to motivate kids to get active. Over the years Richard and Pauline Kniaziew have purchased bicycles, helmets and running shoes for many of the local kids. At one point Richard, Pauline and three of his children (Duffy, Blaire and Noel) had all made the age group team for the World Triathlon Championships (likely still a world record to have five family members all racing in the Maple Leaf at a world championship event).

About a year ago, Richard started having hip problems. The bone deterioration was growing pronounced and causing great pain and reducing Richard's ability to run any longer. Most people complain when an injury occurs feeling sorry for themselves and getting angry at others. Richard researched his many medical options and decided to get hip surgery to improve the quality of his life. Doctors are often used to people using the medical and social system to their full benefit, and were amazed when Richard told them he would be back to work in less than a three weeks. "Most people who have this surgery take 5-6 months off their jobs" Richard was told by his physician. In speaking to his daughter this week, I am told Richard is back to work already and swimming, biking and water running. While it may take him a few extra months to get his running legs back, Richard sent in his race entry for Ironman Germany.

Needing a goal to get his rehabilitation along, Richard plans on joining his daughter and two dozen of his friends at the July Ironman race. Richard fully intends on doing the 2.4 mile swim, 112 mile bike and then will power-walk the marathon coming up in just eight weeks. Goals drive behaviour and this fifty plus master has chosen to set goals that will help drive his rehabilitation (instead of sitting back complaining about his bout of bad luck). When a medical setback occurs, each of us have an option of complaining and accepting the set-backs OR looking for ways to improve our status. Richard Kniaziew is one of those people whose glass is always half filled!

PB EMAIL OF THE WEEK

Hello Barrie, Great travel story and suggestion for surviving 14 hour flights to Japan in your newsletter this week! This past week I had a chance to be a spectator at the 5km mark of the 10km run (in the rain, umbrella in hand) cheering all of the runners on. After all the runners seemed to pass, the police packed up, the volunteers left too - I hopped in my car and drove backwards through the course and saw a small figure coming through the grey, chilly rain. Unsure if still a competitor or simple pedestrian, I parked waiting for him/her to approach...it was a little lady trudging along with her clear plastic poncho, water bottle in hand and determined look. I asked her how her race was going "Just fine, thanks" - was she warm enough "yes" did she need anything "I am not going to DNF!" in a very firm voice. She had a smile in her eyes and was still plunking along. I checked the results on the internet on Monday and 70+ year old Elsie Rossi did finish, winning her age category and proving you're never too old to take responsibility for your own health! A.F.

HELP BARRIE HELP OTHERS

Once a year I run a non-profit golf tournament to help athletes who have world class talent and little financial resources. This year's tournament is Thursday, June 2nd at the beautiful Caledon Golf and Country Club. The afternoon 18 hole social tournament includes lunch, 18 holes of golf, draw prizes, silent auction gifts, a great post-day supper and a motivational speaker. Often this is my only 18 holes of golf for the summer. Please consider joining me in this fun, motivational and important fundraising day. To register for the tournament, only the evening supper, or to donate some draw prizes for the day please contact Judy Riseborough at golf@c3online.ca.

TRY TO MAKE A DIFFERENCE IN THE LIFE OF AT LEAST ONE PERSON THIS WEEK!