Yerba Mate?

Yerba mate is an herbal infusion. It is a good source of vitamins A, C, E, B complex, calcium, iron, magnesium, selenium, manganese, phosphates, chlorophyll, hydrochloric acid, pantothenic acid and choline.

Not For Indoors!

Never use a barbecue grill, propane camp stove or any cook stove not approved for interior use inside your home. These stoves replace oxygen in the air with carbon monoxide. When used in a closed space, the results can be fatal.

Antibiotics 101

If you do have a bacterial infection and are prescribed antibiotics to treat it. It is important to take the antibiotic exactly as instructed. Do not skip doses and take the entire prescribed course even if you start feeling better.

Be Careful to Take Antibiotics Only When and How the Doctor Prescribes

Antibiotics should only be taken if prescribed by your physician for a bacterial infection. They do not work for a viral infection such as a cold, cough or the flu. Taking an antibiotic when you don't need it can lead to antibiotic resistance.

Food Borne Illness?

If you suspect you have a food-borne illness, contact your local health department. Calls from concerned citizens are often the way outbreaks are first detected.

Be Kind to Your Kids' Teeth!

Decrease risk of tooth decay by practicing good oral hygiene and decreasing consumption of sugar and starch containing food and beverages.

Eat With Your Kids!

Children tend to eat better when they eat with adults. Having at least one adult at the family meal is linked to greater consumption of fruit and veggies and less chance of skipping breakfast.

Expose Your Children to a Variety of Foods!

Research published in the American Journal of Clinical Nutrition found that the earlier and more often a child is exposed to different foods; the healthier that child's adult diet is likely to be.

Stress? What Stress?

According to the CDC and World Health Organization, stress contributes to half of all illnesses in North America and more than half of all deaths in people under 65 are a result of stressful lifestyles.

Be Careful! Watch Out for Falls!

In the United States, falls are the leading cause of injury and accidental death in people 75 years and older.

Lower Your Stress Level!

According to Shawn Talbott, PhD, LDN, FACSM "If you truly want to improve your health, it is just as important to get your stress levels under control as it is to eat a healthy diet and to get physical activity!"

Safety is Important!

For older adults or those at risk for falls, install grab bars in the tub or shower and by the toilet.

Nietzche Quote!

"He who has a why can endure any how."
Nietzsche

Got Tryptophan and Molybdenum?

Chickpeas are high in tryptophan, the trace element molybdenum, soluble fiber, folic acid protein, manganese, iron, magnesium, copper and zinc.

Too Busy to Cook? Here's a Simple Answer!

Double or triple healthy recipes to make your own frozen dinners. Freeze in individual containers for a quick meal on a day you don't have time to cook.

Is Your Mind Unsteady?

"When the breath wanders, the mind is unsteady. But when the breath is calmed the mind too will be still."
Hatha Yoga Pradipika

Breathe! But, Do It Correctly!

There are many reasons people do not breathe properly. Some are being tense or agitated, stressed, sedentary lifestyle, depressed, feeling tired and drained which can lead to shallow breathing.

Get Your Blood Pressure Under Control!

Research shows that less than half the people with high blood pressure have their condition under control.

No More Than 1,500 mg of Sodium Daily!

According to the 2010 dietary guidelines for Americans, if you have high blood pressure, diabetes, chronic kidney disease, are over 51 or African American you should consume no more than 1500 mg of sodium daily.

Reduce Sodium in Your Diet!

Reduce sodium in your diet by buying fresh, plain frozen or canned "with no salt added" vegetables, avoid buying any canned meat, use herbs, spices and salt-free seasoning blends when cooking instead of salt, avoid packaged foods that have a high sodium content, avoid adding salt to foods and limit consumption of restaurant food.

Avoid Back Injuries!

Most low back injuries are caused from bending and twisting from the waist when picking up something. To avoid back injuries, when you are lifting something heavy, bend from the hips and knees and lift with your legs.

Journal Daily!

If you want to transition to a healthier lifestyle, start to journal daily.

Journal to Identify Hidden Barriers!

Research shows that journaling is a powerful way to identify barriers that you may not normally see.

Journal, Journal, Journal!

You can journal about anything to increase your awareness such as: daily food choices, physical activity, energy levels, mood, personal insights, relationships or anything else that appeals to you.

Lower the Fats in Your Diet!

Dr. Gary Small, director of the UCLA Center on Aging discovered that eliminating most fats from your diet lowers your risk of Alzheimer's disease. However, eating omega-3 fats actually helps to keep brain cell membranes soft and flexible, decreasing the risk of cognitive decline and improving memory.

Can You Get Omega 3's in a Vegetarian Diet?

Some good vegetarian sources of Omega-3 fats are  flaxseeds and walnuts.

Resistance Bands Differ in Degree of Difficulty By color

Resistance bands differ in the degree of difficulty by color. The most stretchable bands have light resistance and the hard to stretch bands offer heavier resistance.

Do You Use Resistance Bands?

Resistance bands can be a great alternative to buying weight lifting equipment. They give you the ability to have a total body workout and are easy to take with you wherever you go.

What's Your hippocampus Doing?

A study published in the Proceedings of the National Academy of Sciences found that after one year of taking 40-minute walks three times weekly, the study subjects' hippocampi grew by 2%, reversing their brain's aging process by almost 2 years. The sedentary brains of the control subjects shrunk by almost as much.

Ralph Waldo Emerson Quote

"That which we persist in doing becomes easier - not that the nature of the task has changed, but our ability to do it has increased."
Ralph Waldo Emerson.

Support Those Trying to Quit Smoking! Text Them!

A British study published in the Lancet, found that smokers trying to quit were twice as likely to be cigarette free after 6 months if they were sent regular, supportive text messages. At first texts were sent 5 times daily then 3 times weekly.

Where Do You Keep Your Chocolate?

Research at the University of Illinois found that people who kept chocolate inside a drawer instead of in a closed container on their desk ate 1/3 less without even knowing it.

Dog Owner's Get Recommended Amount of Exercise

The CDC has found that dog owners are 34% more likely to exercise the recommended minimum of 150 minutes or more weekly.

Clutter Drains Energy!

Clutter at home, in your office, garage, email inbox, purse, car or any where in your surroundings will drain your energy.

Ways to Get Organized

As you go through your clutter, separate it into categories such as what you will sell, donate, give to others or throw out.

Pay attention!

Most house fires start in the kitchen. Make sure you don't get distracted while cooking and leave food unattended. Keep a fire extinguisher in the kitchen.

Stressed? Try This!

According to Dr. Allen Elkin; when you feel yourself getting stressed, touch your thumb to any finger on the same hand and press them together, hard. As you do this, take a deep breath through your nose. Hold that breath for about 5 seconds. Then, part your lips slightly and exhale. Release your fingers as you imagine a wave of relaxation spreading from the top of your heat to the tip of your toes.

Rebound While You Watch TV!

A rebounder or mini-trampoline is a fun form of exercise that is very effective at pumping your lymph fluid through your body.  For those youngsters who are sitting too much, a rebounder is great while they watch TV.

The Power of Community

"The power of community to create health is far greater than any physician, clinic or hospital."
Dr. Mark Hyman

Breathe While Strength Training!

It is important to breathe while strength training. Exhale during the hardest part of the exercise to allow you to push your way through.

We Are Made of 60% Water!

Water makes up about 60% of your body weight. It is essential for life and important to detoxify your body.

How Much is Enough?

Most people need to drink about half their body weight in ounces of water for adequate hydration. For example if you weigh 160 pounds, you would drink about 80 ounces of water daily.

Drink Your Water! Drink Enough!

You may need to increase water intake depending on how much you exercise, the climate you live in, your health condition and if you are pregnant or breast feeding.

What Does a Chiropractor Do?

A chiropractor uses spinal manipulation to restore mobility to joints. A chiropractor can help relieve pain in muscles, joints, bones, and connective tissue, such as cartilage, ligaments and tendons.

You Live With Your Thoughts

"You live with your thoughts, so be careful what they are." Eva Arrington

Set goals!

Setting goals that you are excited about accomplishing will invigorate and motivate you to reach those goals.

Create a Healthy Lifestyle!

Creating a healthy lifestyle requires commitment, persistence and patience to find what works best for you.

Craving Food Between Meals?

If you are trying to lose weight, but find yourself craving food between meals, distract yourself by calling a friend, running an errand, exercising, organizing so that you focus on something else until the craving subsides.

Pay Attention to What Drains Your Energy!

Notice what drains your energy and what increases it. Take small steps to reduce the things that drain your energy and do more of what increases your energy.

Butternut Squash Pudding?

To make butternut squash pudding, steam 4 cups peeled butternut squash cubes until very soft. Transfer to a food processor along with 3 T pure maple syrup, 2 T almond butter, and ½ tsp vanilla extract, process until very smooth. Serve warm. Makes 4 servings.

What Do You Eat?

"One quarter of what you eat keeps you alive. The other three quarters keeps your doctor alive."
Egyptian Proverb

What is Normal Blood Pressure?

Normal blood pressure is less than 120/80. Pre-hypertension is between 120-139/80-89. And hypertension (high blood pressure) is greater than 140/90.

Check with me regarding a natural way to lower blood pressure.

High Blood Pressure?

According to the CDC, approximately 1 in 3 U.S. adults have high blood pressure. High blood pressure is a major risk factor for kidney disease, heart attack, stroke and chronic heart failure.

Email me for info about a natural product which reduced my blood pressure by 30 points!

Crunches? Baby Stuff! Try These!

Work your abdominal muscles by doing a toe reach. Lie on your back, cross your legs, flex your feet, and extend your legs into the air. With your arms extended and chin up, reach toward your toes through a count of 10 seconds. Hold and squeeze for 2 seconds. Lower yourself to starting position, keeping your shoulder blades from touching the ground, through a count of 10 seconds. Without resting repeat three times.

Relax!

Enjoy a relaxing foot soak. Place one cup Epsom salts and 2 tablespoons of ginger in a basin filled with warm water. Soak your feet for approximately 30 minutes. Use a natural fiber brush to scrub your feet after the foot bath to remove toxins and dead skin cells.

TV Equals Obesity?

Every hour of television viewed by teenagers, increases their risk for becoming obese by 2%. Reducing television viewing by 1 hour per week could reduce the number of obese teens by almost one-third.

Take Off Your Shoes!

Shoes can bring toxic chemicals into your home; which can be on the soles of your shoes. To avoid bringing toxic chemicals into your home, remove your shoes at the door.

What Are ProBiotics?

Probiotics can be found in unpasteurized foods such as plain unflavored yogurt, kefir, sauerkraut, miso, pickles, tempeh, kimchi and kombucha tea.

Natural ProBiotics

Probiotics can be found in unpasteurized foods such as plain unflavored yogurt, kefir, sauerkraut, miso, pickles, tempeh, kimchi and kombucha tea.

Also, Univera has AloeDolphilus, which is an excellent probiotic.  Just email me for more information.

Improve Your Outlook!

If you want to improve your outlook on life, spend time with people who have a positive, optimistic attitude.

Only Have Useful and Beautiful Items in Your Home!

"Have nothing in your homes that you do not know to be useful and believe to be beautiful."
William Morris

More Benefits of BreastFeeding!

According to the U.S. Department of Health and Human Services, breastfeeding has many benefits for infants. Breast milk has disease-fighting antibodies that help protect infants from germs, illness and SIDS. It can lower the risk of ear infections, stomach viruses, respiratory infections, atopic dermatis, asthma, obesity, diabetes, childhood leukemia and necrotizing enterocolitis (a gastrointestinal disease in preterm infants).

Breast Feeding Benefits!

Breastfeeding is beneficial for the mom as well as the infant. In moms, breastfeeding is linked to lower risk of type 2 diabetes, breast cancer, ovarian cancer and postpartum depression.

Benefits of Being an Optimist!

According to Dr. K. Warner Schaie "Optimists tend to get involved in activities that stretch themselves, while pessimists may opt out and say, 'It's no use.' And if you stop doing things, your mental skills will eventually decline. It becomes a self-fulfilling prophecy."

How to Eat An Elephant? In Very Small Bites!

Eliminating clutter can seem like a monumental task. Break it down into small sections and conquer it a little bit at a time.

Wishful Thinking? Doesn't Work!

Wishful thinking will not result in getting what you want. It is essential if you want to change your habits, to deliberately take baby steps every day towards what you want.

 

Nutritious Breakfast?

Create a nutritious hot breakfast cereal by cooking old fashioned oats with ground flaxseed, add banana slices, raisins, a few walnuts, sprinkle with cinnamon and drizzle a little almond milk.

I also like to add blueberries!

What Are the Benefits of Flaxseed?

Flaxseed has many nutritional benefits. It is high in healthy Omega-3 fatty acids, fiber, protein and antioxidants called lignans.

Flaxseed Ideas?

Ground flaxseed or flaxseed oil can be added to wholegrain cereals, smoothies, muffins or pancakes or sprinkled on salads or yogurt.

Don't Eat Junk Food!

"I don't eat junk food and I don't think junk thoughts."
Peace Pilgrim

Get Your ....... In Gear!

Any fast paced movement can increase your heart rate. A simple exercise you can do anywhere is with your feet together, jump from side to side, landing with your knees bent. The wider you jump and the lower you squat into the jump, the harder you will work.

What's Your Basal Metabolism Rate?

Did you know your basal metabolic rate drops approximately 2% every decade after age 20 and drops approximately 5% every decade after age 40? Moderate to intense physical activity can boost your basal metabolic rate.

Check Your Heart Rate!

An easy way to ensure your heart rate is within 65% to 85% of maximum is to wear a heart rate monitor while doing cardiovascular exercise.

DId Your Student Learn Well? Then You Taught Well!

If the student learned well, the teacher taught well.

Just Take Baby Steps!

Researchers at the University of Pittsburgh studied 56 overweight, sedentary women for 20 weeks. They found the group who performed multiple 10 minute sessions of exercise throughout the day were able to stick with the program and lost more weight than those who exercised 30 to 40 minutes at one time three times weekly.

Be Ready for Exercise....Anytime.....Anywhere!

Keep a pair of workout shoes at your office or in the car as well as a pair at home so that you can be prepared if you find a few minutes for a brisk walk or jog.

Need Quick Energy?

If you need a quick energy boost, take a few minutes to expose yourself to light either by stepping outside in the sunlight, being near a brightly lit window or turning on some extra light in your work area.

Listen to the Music!

A study from McGill University found that listening to music that moves you triggers the release of dopamine, a neurotransmitter in your brain that also heightens the pleasure you get from sensual experiences like food and sex.

Thnki First!

According to Dr. Jan Garavaglia, many accidents are the result of thoughtless or reckless behavior, such as riding motorcycles without helmets, diving headfirst into bodies of water without knowing the depth, and using drugs and alcohol unwisely.

Exfoliate Your Skin Naturally!

Exfoliate skin naturally by combining ½-cup coarse sea salt, with a few tablespoons of olive oil and 3 drops of lavender oil. Massage the salt mixture over your entire body from the neck down, rubbing in a circular motion, rinse off the mixture in the shower.

Check Your Behavior!

Accidents (unintentional injuries) are the 5th leading cause of death according to the CDC. Think before you act, to evaluate the riskiness of a behavior.

Find Tranquility Within Yourself

"When we are unable to find tranquility within ourselves, it is useless to seek it elsewhere." Francois La Rochefoucauld

Reduce Stress!

Spending a few minutes daily in meditation, prayer or reflection can reduce stress on both the body and mind.

Practice Stress Reduction!

According to researchers at Wake Forest University School of Medicine, when we fail to practice a form of stress reduction, the ongoing, sometimes unavoidable small stresses of everyday life accelerate aging.

Regular Physical Activity is Essential for Long-Term Health

Regular physical activity is essential for long-term health. Create a consistent habit of activity 5 to 6 days per week.

Get the Best Results While Walking or Jogging!

For best results while walking or jogging on the treadmill, do not hold onto the rails or display.

Increase the Amount of Calories You Burn on the Elliptical!

To increase the amount of calories burned using an elliptical trainer, use the arm attachments.

There are Two Great Medicines!

"There are two great medicines: diet and self-control." Oscar Maximillian Bircher-Benner

Tight Muscles?

If you have tight muscles, roll them on a foam roller. The foam roller will help stretch out tight muscles, especially those in your lower body.

Carl Jung Quote

"Your vision will become clear only when you can look into your heart. Who looks outside, dreams; who looks inside, awakens."

~Carl Jung

Make a List......And Check it Twice!

To ensure your health care provider knows all the medications you are taking and can evaluate for potential interactions, create and maintain a detailed list of all your prescription and over the counter medication as well as herbal and nutritional supplements.

Choose the Correct Smoke Detector

According to the National Fire Protection Association, replace your smoke alarms at least every 10 years. When selecting a smoke alarm, choose one with the UL label to ensure it was tested by a certified lab.

Install Smoke Detectors!

Install smoke detectors in all bedrooms, hallways and on all floors of your home.

Engage in Regular Strength Training!

Regular strength training is the only proven method to build new muscle.  On the other hand, not doing it causes slow muscle loss over time.

Watch Out! These Foods Cause an Increased Risk of Demtia!

Studies show that people who consume excess animal fat and hydrogenated oils have an increased risk of dementia.

Relax Each Day to Relax and Unwind!

 

Take time daily to relax and unwind through meditation, prayer, deep breathing, journaling, progressive muscle relaxation or Tai Chi.

 

Choose Foods High in Fiber!

Food high in fiber includes fruits, vegetables, whole grain, nuts, seeds and beans.

Exposure to Sunlight is Important for Nourishing and Energizing the Human Body!

Exposure to sunlight for 20 to 25 minutes three to four times weekly is important for nourishing and energizing the human body.

Ensure Quality Sleep with This Tip!

To ensure quality peaceful sleep, keep your bedroom neat and clean, cool and dark.

Drink More Water to Be Adequately Hydrated!

 

One way to determine if you are adequately hydrated is to notice the color of your urine; it should be clear or pale yellow.  If it is dark, drink more water.

Want Healthier or Healthiest?

Healthy cooking methods are baking, broiling, grilling, roasting, steaming and stir-frying.

 

Healthiest eating habits are raw, vegan (no animal products).

Eat More Fresh Vegetables, Fruit, Healthy Fats, and Reduce Sodium Intake!

To eat healthfully, prepare more meals at home so that you can incorporate fresh vegetables, fruit, healthy fats, whole grains and lean protein and reduce sodium intake.

Change Your Perception of Stressors!

Changing your perception of stressors is one of the best ways to manage chronic stress. 

Learning to practice acceptance and living in the present moment can change your perception.

Practice Forgiveness for More Joy, Relaxation and Empathy!

Research shows that people who practice forgiveness, report feeling more joy, relaxation, empathy and perceived control than those who are unable to forgive.

 

Unforgiveness is like drinking poison and expecting the other person to die!

Use Certain Scents From Plant Essential Oils to Reduce Fatigue!

Research indicates that certain scents

from plant essential oils can reduce

fatigue, such as peppermint, rosemary,

jasmine and eucalyptus.

Look for Positive Ways to Reward Yourself!

Addictions often develop as a way for a person to reward themselves or escape reality.  Look for positive, fun ways to reward yourself that will support a healthy lifestyle.

Increase Your Exposure to Fresh Air!

Increasing your exposure to fresh air at home and at work, can give you energy and elevate your mood.

Straighten Up!

Poor posture can lead to tension headaches.

When sitting, don't slump your head forward. 

When standing, hold your shoulders back and head high.

Relieve Stress This Way!

To help relieve stress, consider doing something creative such as drawing, painting, sculpting or playing a musical instrument.

Summer's Coming! Protect Your skin!

Protect your skin from too much exposure to the sun by wearing a broad brimmed hat, using sunscreen with at least SPF 15 and cover exposed areas with light clothing.

Mangoes Have So Many Good Attributes!

Mangos are a good source of dietary fiber and Vitamin B6 and a very good source of

Vitamin A and C.  

Increase Your Efficiency at the Office!

Increase efficiency and decrease stress at the office, by clearing off your desk.  Keep only key documents nearby; eliminate stacks of paper and clutter.

Stimulate Your Brain!

Stimulate your brain by rearranging your environment.  Reorganize your home or desk so that you have to think before you reach for something.

Practice Mindfulness!

Practicing mindfulness helps to focus your mind on what is happening in your life right now and sustain that focus which helps you stay in the present moment.

Keep Learning in Order to Feel Energized and Enthusiastic!

Learning, challenge and motivation are closely linked and can influence whether or not you feel energized and enthusiastic or bored and tired.

How Did You sleep Last Night?

Adequate sleep is essential for good health.

To help prepare your body for sleep, dim the lights an hour before bedtime and do only quiet activities such as reading or meditating before going to bed.

Maintain Your Flexibility!

Maintaining flexibility helps you maintain balance, prevents falls, relieves chronic pain and tension, and improves circulation, mental focus and energy.

Have an Injury? Do This!

Apply ice or cold for one to three days after an injury for 15 minutes every two to three hours to relieve pain and limit bruising.

Be Prepared!

Prepare for an emergency medical situation by taking a certified first-aid training course to learn life saving skills such as CPR and the Heimlich maneuver, and to recognize signs of heart attack, shock and traumatic injury.

Eat Less By Trying This!

If you want to eat less, start your meal with a broth based soup or vinaigrette vegetable salad to increase satiety.

Great Alternative to Mashed Potatoes!

For a healthy alternative to mashed potatoes, steam 4 cups peeled cubed butternut squash, then place in food processor with 3 tablespoons pure maple syrup, 2 tablespoons almond butter and   teaspoon vanilla extract.

Eat the Fruit, Don't Drink the Juice!

Research shows to prevent weight gain it is best to eat fresh fruits and vegetables instead of drinking fruit or vegetable juice.

Fruit juice usually has sugar in it and the fiber is removed.

YUM! Black Beans Are Healthy!

Black beans are an excellent source of fiber, folate, molybdenum, protein, manganese, magnesium and antioxidants.

Create Goals Which Are Specific!

Create goals which are specific so that you know exactly what you want to create and then develop an action plan to reach your goals.

Why Flaxseeds? How Flaxseeds? Where Flaxseeds?

Add ground flaxseeds to oatmeal, smoothies, salads, yogurt, soups or stews.

Flaxseeds are considered one of the best foods to lower cholesterol.  Flaxseeds are high in omega-3 fatty acids, dietary fiber, protein and lignin's.

 

Stretch After Exercising!

Stretch calves and Achilles tendons after doing cardiovascular exercises that requires jumping, lunging or hill climbing.

Catchy Tune to Help Children Learn to Wash Their Hands Properly!

Proper hand washing can prevent the spread of diseases.  Rubbing your hands together with soap and water for at least 20 seconds and rinsing well removes bacteria and viruses.

To teach children to wash correctly and for the correct amount of time, here's a jingle my friend made up to the tune of "Ten Little Indians" (sorry if that offends, it's just that I don't know what else to call it):

Tops and bottoms and in between fingers,
Tops and bottoms and in between fingers,
Tops and bottoms and in between fingers,
And don't forget your thumbs!

Prevent Spine Stress!

To prevent stress on your spine while sleeping do not sleep flat on your back or belly.  Instead place a pillow under your knees if sleeping on your back or place a pillow between your knees if sleeping on your side.

Put on Those Sunglasses!

Wearing sunglasses with 100% UV protection will shield your eyes and the delicate skin around the eyes from sun damage and reduce wrinkling around the eyes by reducing squinting.

S....T.....R......E.....T......C.....H.....!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

 

To stretch your calves and Achilles tendons, stand at arm's length from a wall, facing it. 

Place your right foot behind your left, with both heels flat on the floor.  Lean into the wall, slightly bending your knees until you feel the stretch in the back of your heels and calves, especially in your right leg. 

Switch feet and repeat.

Lower Blood Pressure Naturally!

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

 

Lower blood pressure naturally by reducing sodium intake, reduce stress by listening to relaxing music, decrease caffeine intake, lose weight if overweight, breathe deeply, limit alcohol, avoid tobacco products and exercise.

Calcium Can Come From Veggies

Ensure your kids get plenty of calcium by including these ten vegetables in their diet: artichokes, broccoli, Brussels sprouts, cabbage, carrots, celery, lima beans, snap beans, spinach and Swiss chard.

Focus on the Positive Aspects of a Healthy Lifestyle!

Maintain inspiration for living a healthy lifestyle by focusing on the positive aspects. Think about all the wonder foods you can eat, how great you feel when physically fit, and what you can do when you have vibrant health.

Take Baby Steps Towards Your goal!

Setting and reaching a small goal is more motivating than setting a large distant goal.

Ways to Maintain a Healthy Lifestyle!

It is easier to maintain a healthy lifestyle if you involve the whole family. At least once a week, get the whole family together to go for a hike or bike ride or fix a healthy meal together.

Freeze Fruit!

Grapes, cherries, berries and melon freeze well. To freeze fruit, place it in a single layer on a cookie sheet and place in freezer. After it is frozen, take the fruit off the cookie sheet and place into freezer bags for long-term storage.

Alternative to Fat and Salt!

Instead of fat and salt to flavor food, use fresh herbs and spices to add color, taste and aroma. Choose fresh herbs that look bright and aren't wilted. Add them toward the end of cooking.

What to Eat When You Go Out to Eat?

Select healthier items at a restaurant by looking for items that are baked, broiled without added butter, grilled, poached, roasted, steamed, sautéed or stir fried in a small amount of oil, broth or water.

Watch for These Symptoms When Exercising!

If you experience any of these symptoms while exercising, stop and consult with your doctor: chest pain or tightness, dizziness or faintness, pain in an arm or your jaw, severe shortness of breath, bursts of rapid or slow heart rate, irregular heartbeat, excessive fatigue or severe joint or muscle pain.

Avoid These Terms When Eating Away from Home!

To reduce fat and calorie intake when ordering at a restaurant, avoid items that have these terms: a la king, au gratin, basted, breaded, buttered, broasted, creamed, fricasseed, fried, Hollandaise sauce, sautéed or stir-fried in heavy oil.

What's Your Waistline Measurement?

"Your waistline is your lifeline." Jack LaLanne

Strengthen Your Lower Back

Strengthen lower back muscles with the superman exercise. Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold for a few seconds, then lower. Repeat several times.

You Gotta Have a Plan!

Create a plan for what type and how much physical activity you will do weekly. Track daily your physical activity and journal about how you feel, your energy levels and how much time you are sedentary or inactive that day.

Be active....You'll BE Smarter!

Researchers at Scripps College in Claremont, California, showed that very active men and women
from ages 55 to 91 did substantially better on cognitive and reaction tests than did a similar group of non-exercisers.

Exercise!

Establishing an exercise routine is important to ensure regular physical activity.
Keep your exercise routine fresh by trying different forms of exercise,
varying the intensity or amount of time you exercise and enlisting a work out buddy to support you.

Want to Lose Weight?

If you want to lose weight, it will require both a reduction in calorie intake and increase in physical activity.

Increase Your Physical Activity along with Weight Loss!

If you do not include increasing physical activity with weight loss, you will lose lean tissue (muscle) as well as body fat. The loss of lean tissue makes it harder to keep the weight off because you burn fewer calories.

Your Mom Was Right! Breakfast is the Most Important Meal of the Day!

According to dieticians Cris Carlin and Victoria Zak, "When you wake up and get started on a new day, you must have breakfast to turn on your thermic switch, moving your body's rhythm from low ebb to high tide."

How Much?

For optimal nutrition, eat 3-5 servings of vegetables and 2-4 servings of fruit daily. Select from a rainbow of colors.

What Color Fruits and Veggies Have the Most Powerful Antioxidant Properties?

Research suggests deeply colored fruits and vegetables contain powerful antioxidant properties, which may protect against infections, inflammatory conditions and the damaging effect of free radicals associated with cancer and aging.

What is a "Serving Size"?

Average serving size for vegetables is 2 cups leafy or 1 cup solid. Fruit servings are typically ½ cup sliced or one medium piece.

Make Your Own Cranberry Apple Juice!

Make a nutritious cranberry-apple juice by juicing two granny smith apples and ½-cup fresh cranberries.

Cranberries? Yum! And Good For You!

Cranberries contain antioxidant flavonoids and polyphenols which help relax blood vessels and protect against heart disease. They also have been shown to have a positive effect on gum disease, ulcers, urinary, bladder and yeast infections, and cancer.

Watch Out for Falls!

Falls can be serious especially for the elderly. Reduce fall risk by making your home safer. Ensure good lighting throughout; incorporate slip-resistant walking surfaces; have grab bars and a night light in the bathrooms and handrails on the stairs.

Natural Tub and Tile Cleaner!

Make your own tub and tile cleaner by mixing ¼ cup borax, ¼ cup baking soda with 1 ½ cup hot water. Apply, scrub and rinse well.

Air Cleaning Plants? Yes!

According to Organic Gardening the top air cleaning house plants are: Areca palm, Reed palm, Dwarf date palm, Boston fern, Pothos, English ivy, Australian Sword fern, Peace Lilly, Rubber plant, weeping fig and Dracaena.

House Plants Can Detosify Your Home!

Placing 2 or 3 houseplants can detoxify your home. Place them near your computer, bedroom and living room.

What's Progressive Muscle Relaxation?

To practice progressive muscle relaxation; lie down in bed on your back. Take slow, deep breathes. Starting with your toes, relax up to the top of your head. Concentrate on one body part at a time. Make your body part feel heavy then feel relaxed.

Progressive Muscle Relaxation Helps You Fall Asleep!

Progressive muscle relaxation can help you fall asleep. Systematically relax each part of your body until your entire body is relaxed.

Count Your Blessings Every Day!

Count your blessings daily. Make a list of at least five things you are grateful for every day.

Emotional Eating?

If you find yourself overeating due to stress, practice some form of meditation prior to eating so that you feel less stressed and refreshed before you start eating.

Lack of Flexibility Can Lead to Acute & Chronic Injuries

Lack of flexibility can lead to the development of acute and chronic injuries, repetitive trauma and low back problems.

Eat Plenty of Vegetables and Fruits

According to the Harvard School of Public Health, "Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss."

Exercising Regularly Helps Avoid Sexual Dysfunction in Women

A study in the Journal of Women's Health found that the hormonal shifts of menopause can decrease sexual desire in women, but those who reported having better health and exercising regularly had significantly more desire than their peers.

Squat Properly!

To properly squat, lower yourself moving your hips backwards and down and bend your knees.  As you raise your body up, push your heels into the floor and push your hips forward to straighten up. 

Your upper body will follow naturally.

Lose One Pound of Weight.....Lose 4 Pounds of Weight Exertted on the Knee

According to Jonny Bowden, for every one pound of weight lost, there is a four pound reduction in the load exerted on the knee for each step taken during daily activities.

The Average American Consumes 3,400 mg of sodium daily.

Studies show the average American consumes 3400 mg of sodium daily. To reduce sodium intake avoid products with more than 200 mg sodium per serving and don't add salt to food before or after cooking.

Do You Eat Junk Food? Read This!

Researchers in Britain found that people who ate a junk food diet, one that consisted mostly of processed meat, chocolates, sweet desserts, fried food, refined cereals and high fat diary products were more likely to report symptoms of depression.

Effective Arm Exercises

An effective arm exercise is to grasp the end of a dumbbell with both hands and sit on the edge of a chair. Keep your abs tight, so you don't arch your back. Lift the weight over your head, keeping your elbows close to your ears.

Bend your elbows, slowly lower the weight behind your head until it almost touches your back. Hold for a second and lift the weight back up.

What's Gigong?

 

Qigong has many health benefits such as improving stamina and vitality, reducing stress, enhancing the immune system, improving cardiovascular, respiratory, circulatory, lymphatic and digestive function, lower blood pressure and less risk of falling.

Qigong is a practice which includes a series of postures and exercises involving slow circular movements, regulated breathing, focused meditation and self-massage.

 

 

Raw Nutritious Spinach Arugula Soup

This recipe can be made either cooked or raw. It's great both ways.

For a nutritious spinach arugula soup, blend 1 cup tomatoes, 1 cup cucumber and juice from one lime.

Add 1 cup arugula, 2 cups spinach, 3 stalks celery and 1 small avocado progressively and blend until smooth.  Before serving, sprinkle with 2 tablespoons dulse powder. 

Adding cayenne gives it a zip!

Makes 2 servings.

 

Preserve the Nutritional Value of Vegetables!

To preserve the nutritional value of vegetables, eat them raw or lightly steamed, gently stir-fried or lightly broiled.

Are You Boiling Your Vegetables?

Boiling vegetables can destroy up to half of the vitamins in the vegetables and deep frying destroys nutrients and adds unhealthy fat.

Dry Cleaning Uses Chemicals!

Traditional dry cleaning uses a chemical solvent, perchloroethylene, to remove stains.  Its chemical residue is toxic to humans and may lead to people experiencing headaches, sinus congestion, shortness or breath and dizziness.

Reduce Your Exposure to Dry Cleaning Chemical Residues

To reduce your exposure to dry cleaning chemical residue, air out the dry cleaned items for at least 24 hours before placing them in a closet or drawer.

Take Deep Slow Rhythmic Breaths

Taking deep, slow, rhythmic, diaphragmatic breaths daily may give you more energy, improve skin complexion, clear your mind, and improve your mood.

 

You Carry Your Own Doctor Inside

"Every patient carries her or his own doctor inside."

Albert Schweitzer

Promote Health Within Your Family

Promote health within your family by scheduling regular healthy meals together.  This will allow you to nourish your family member's bodies and strengthen your relationship.

Live, Love, Laugh!

Researchers have found that laughter and joy boosted immune function, particularly of the natural killer cells that defend the body against infections and cancer.

Achieve Optimum Health!

In order to achieve optimum health, you must take responsibility and be proactive with your health and lifestyle choices.

What Are the Risk Factors for Heart Disease?

Major risk factors for heart disease are elevated cholesterol, high blood pressure, lack of regular exercise, poor diet, tobacco use, diabetes, family history, age and gender.

Risk Factors for Cancer

Major risk factors for cancer are tobacco use, excess weight, lack of regular physical activity, inadequate consumption of fruits and veggies, over consumption of fat and processed and red meats, more than 2 alcoholic drinks daily for men and more than one alcoholic drink daily for women, family history and age.

Each Day You Make Choices.....Make Them GOOD Choices!

"As I see it, every day you do one of two things; build health or promote disease in your self."

Adelle Davis

Do These Calf Raises and Foot Muscle Exercises!

Calf raises are a simple calf and foot muscle exercise.

Stand up straight and hold on to the back of a chair for balance.  Lift up on to your tiptoes as high as you can, and hold the position for a second.  Lower back down and repeat 8-15 times.

Keep Your Wrists Flexible!

Keep your wrists flexible by stretching your wrists.

Press hands together with elbows down.  Raise your elbows as nearly parallel to the floor as possible while keeping your hands together in a prayer position.

Exercise Both the Mind and Body daily!

Exercise your mind and body with daily and varied activities for optimal mental sharpness and physical fitness.

Early Detection is Important!

Early detection of certain cancers such as breast and colon increase your chances of recovering from them and restoring health.

Three out of Four Americans Have a Vitamin D Deficiency!

According to researcher Adit Ginde, M.D., over 3 out of 4 Americans now have vitamin D levels below what is believed to be necessary for optimal health, African-Americans and Hispanics are at particularly high risk.

Optimal Vitamin D Levels May Help Prevent Diabetes!

Optimal vitamin D levels may help prevent diabetes, lower risk of cognitive impairment with age, improve physical performance in older adults, strengthen bones and help prevent colds.

Natural Light Boosts Well-Being!

Research shows that natural light boosts wellbeing and clarity of thought. Keep windows clean and replace bulky curtains with blinds to maximize the amount of natural light.

Stretch Your Spine!

Stretch your spine by standing up and placing your right sole on a chair. Put your left hand on your right knee, twist your right shoulder back and let the spine follow. Exhale, and turn a bit more. Inhale back to the center and repeat on the other side.

Have a Hobby?

A research study at Maastricht University found that men with a hobby were less likely to take sick leave, had less depression, lower stress levels and more effective immune systems.

Eat Rainbow Foods!

Rainbow foods such as brightly colored fruits, vegetables, grains, herbal teas and spices are nutrient dense. Eating these foods will make your feel satisfied and less likely to binge on processed foods.

Can You Whistle While You Work?

Whistling is good exercise for expanding lung capacity and a fun stress reducer.

Reduce Stress with Play Time!

Play time isn't just for kids. Reduce stress and bring more joy into life by finding fun ways to play such as being artistic with water colors, playing a musical instrument, using a hula-hoop, woodworking or playing sports.

Got an Olive?

Olives contain healthy monounsaturated fat and are a good source of vitamin E.

Work Out to Feel Good!

"Nothing feels better than the time after a workout. It's a great feeling of self-accomplishment." Denise Austin

Got a Cold? Don't Take Antibiotics!

Antibiotics only fight bacteria. Colds and many other illnesses are caused by viruses. Using antibiotics to treat a viral infection will not work and can lead to developing a resistance to antibiotics.

Are You and Attentive Driver?

Driver inattentiveness causes 25% of all car crashes in the United States. When driving keep your eyes on the road and anticipate what is ahead.

Be Safe When You Are Driving!

Do not keep any unrestrained items in the passenger area of your vehicle. Put loose items in you trunk or a secured organizer so that they cannot become dangerous flying objects in the case of a car accident or sudden stop.

Smokeless Tobacco Products are NOT Safer Than Cigarettes!

Smokeless tobacco, such as chewing tobacco or snuff, is not a safe alternative to cigarettes. Smokeless tobacco carries significant risks of oral cancer, gum recession, mouth sores, high blood pressure, heart disease, ulcers, nicotine addiction and leads to bad breath and stained teeth.

Smoking is Destructive to Your Body!

Cigarette smoking is very destructive to the body. Research shows that people who started a regular exercise routine as they quit smoking were more likely to be successful in staying cigarette free.

Need Quality Sleep?

To ensure quality sleep, keep your bedroom free of clutter and electronic devices, darken the room and maintain a cool temperature.

Stable Blood Sugar?

An estimated 3 in 10 people have an impaired ability to maintain a stable blood sugar level. The fluctuating blood sugar levels can lead to weight gain, tiredness and carbohydrate cravings.

Want to Change Your Habits? Get an Accountability Partner or a Coach!

It can be difficult to change habits on your own. Enlist the help of a support buddy or coach to help you stay inspired and on track with your goals.

Keep It In!

Strengthen your abdominal muscles during the day by focusing on tightening and keeping your abdominal muscles tucked in. While driving, waiting in line, or sitting at your desk, pull your tummy in and up.

Which Fruits and Vegetables Have the Most Pesticides?

According to the Environmental Working Group, these fruits and vegetables have the most pesticides when conventionally grown: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and peas.

Buy Local!

Buying your produce from local farmers has many benefits. When you buy locally the produce tends to be high in nutrients, stays fresher longer and tastes better because it didn't have to travel a long distance and you are consuming it closer to the time it was harvested.

Got Flowers?

Research shows flowers can improve your mood. Placing some fresh flowers in your home or office can give your mood a lift.

Are You Grateful? Do You Express it?

Research shows that expressing gratitude can have a profound and positive effect on your health, your mood and even your marriage.