awareness

How are you reacting to stress at work or at home? I feel that I sometimes overcompensate and overwork myself. Tack a breath, step back, in order to tackle the problem in a new site. Do not replace important events with work. You need to keep some balance to keep joy in your life. Do whatever relaxes you to help clear mind and rejuvenate. Let off the gas and do not neglect your friends and yourself to compose and refocus. I think you will feel better about yourself and the work that you do.

It is pouring here

which reminded me of thought I read the other day about growning a garden. Wheter the garden is inside yourself or outside in the ground, it takes much work and loving care. One must, plant the seeds, weed, fertilize and ensure sunlight. Are we as humans tending to our inner garden. Getting anew job, loosing weight, developing relationship all take time and believing in yourself. The planted garden as well as the inner garden takes time to fight the elements, dig deep for courage to inable your seeds to be cultivated.
Believe in yourself and the rest will follow.

joy in your life

Each day is a chance to find joy. Especially at this time of year. Be aware and spread the joy each day. You can not get the day back. Play a little, dance, sing in the shower. Fun and play are healthy antidotes to taking life to serious. They even boost your immune systems and help with some mental health issues. So play my friends and be joyous.

Connecting

It is normal to be concerned about the effect you have on your immediate world. I have been trying to improve myself, which I believe will in turn help others (maybe). Develop your strengths that you can be an example to others. Take a skill and share it with others. For a better world, I think it is more productive to less For other people and more With them. My youngest daughter came back with Ethiopia with this attitude three fold. She is trying to spread the word and I hope I can help.
Come and spread some hope with people.

Slumber

Did not get much of this Thursday night. Either ate to much or was t would up. Found this article that should be of help to me and other with the same problem from the staff writer Liz Noelcke.
Go for a soak--the bathtub soothes the body and the mind. Put on some music, lite a candle, add a drop of oils.
Drink it up--Glass of warm milk that is. This is not an old wives tale. Can even drop some vanilla extract. Not appealing? try chamomile tea.
Activity--Try some light reading, watch a boring TV program, sew scrapbook (but in BED). Once you get sleepy hit the sack.
De-stress--The worst thing one can do in bed is SIT. Worrying about not sleeping will not help. Try making a to do list and then leave the thoughts.
Add some noise?--these sounds are called WHITE noises. They will keep the other noises from keeping you awake. Gentle rain, waterfalls, wind noises.
Listen to your body--Try a relaxation video to relax your tension. UNWIND technique, starting at your toes sand move on up.
Last but certainly not least--EXERCISE and consistent nutrition are directly linked to improve sleep. BE aware that exercising just before bed time is not recommended.
Make a routine around the same time every night and stick to i t. Teach your body the signals that will mean it it time for sleepy time.

Thought for the Holiday

What are you? A candle or a mirror? What do I mean? Are you the person who spreads light through actions and deeds OR the person that reflects the light?
The gossip, the complainer, the pessimistic show the people around you how unhappy you are. I want to be the positive, happy optimistic person who tries to spread the sunshine and the happiness in this world. Let your actions be the reflection of your beliefs by spreading the word about how good life is.
Let us all try to be the light.

Wealth

Seems to be what everyone wants. But will money really make one happy. Some food for thought.
Wealth is shoved in our faces on a daily basis and adults pass these ideas onto their children. What are we doing to this genereation and to ouselves. Is "money, money" something we should strive? Strangely studies have shown that the wealthy are not any happier. Sometimes they are less happy, prone to addiction, depression. Might be related to how the money was made and what it used for. The REAL goals are a healthy body and positive life=style. Take care of yourself the best you can and one will be able to obtain the REAL wealth. This could become the new marker for wealth.

Sleep stealers

Hey guys, did I find a great article from something called" shine"which uses a panel of nutritionist and dietitians for there articles for yahoo.

Reading this article, I found that I do in deed tend to eat these kinds of foods at night.

Tossing and turning--reminds you of a song Right? Not very great when it happens to one at night. Maybe food is the culprit.

Caffeine..of course we all know this but remember it is a stimulant.

Aged cheese..my favorite but stay away from basicly all the yummy smelly ones. It seems to be the high level of something called acid tyramine that is known to keep one up.

Spicy foods.. Hot tamale, spicy wings are not going to do your stomach or you sleep habits any good. eat these things earlier in the day.

Processed or smoked meats... Leave these at the deli counter. They also contain high levels of tyramine which seems to release a chemical that makes us alert which we do not want to feel late at night.

Another AH HAH for me Alcohol. People seem to think that alcohol is a depressant, which is not true. It does not really make a person relax and it prevents your body from entering into the deep stage of sleep which leaves you not very well rested.

Milk chocolate..is a stimulant which could keep you restless and awake.

Gingseng tea...another surprise. This tea can also be a stimulant which could cause insomnia and hypertension.

Along with me, try to cut some these out at night and see what happens.

Weight loss mistakes

To avoid

I found that these suggestions where very interesting and seemed to fit me to a T. Maybe they will also help you in your progress.

SLOWER is better. I know we all want to get those pounds off fast but this is really not the way. Unfortunately studies have shown that individuals who go on the crash, fast weight loss diets are ore likely to gain the weight back. The better idea being Make the weight loss the new eating plan.

The slow turtle is not a bad idea.

EVERYONE is different. How cleaver. Yes, we all know this but keep it in mind when you are dieting. One plan might not work the same way that it did for best friend.. Eating right and exercising are the goals which will have the positive impact on your life, no matter what the scale says.

Weight loss is Rarely Constant from week to week. Boo hoo! Another fact that one has to keep in mind. Do not be discourage about the different amount of pounds each week. Remember you are an individual with a very complicated body. Try to be conservative and only jump on that once a month. You will get a more realistic idea.

Weight Loss is not immediate. Cutting calories today and exercising will not show up on the scale at night. Fluctuations could be due to food and water, which seems to be the idea that comes off first. Since No one is perfect, expect to have bumps in the diet road.

Most important (to my mind set anyway) seemed to be advice about eating less-is it really better? Your calorie intake range is based current weight and your goal weight. Be aware of the cycle that is often referred to as "starvation mode" IF a persons body seems to think that you are starving, it will slow down your metabolism and start to hold back on calories. This you do not want t o happen.

taken and adapted from an article by a personal trainer.

Exercise

The squeeze ball can squeeze your stress away. How do you like this!!
What? Yes, there is a magic "device" called the stress ball. This is a small palm-sized rubber ball filled with beans or seeds that one just squeezes. HOW does this miracle work, you might ask?
When one squeezes the ball your hand muscles contract and your arm muscles as well. As these muscles relax the tension leaves your arms and hands. YES, it is true even if sounds to easy.
Not only does this relieve stress in your hands, the ball helps with strength and dexterity. AND hold onto your hats..the ball stimulates blood circulation and can help with arthritic pain and stiffness.

So now guys are we going to take a stress ball with us on flights, meetings, talking on the phone, even in front of the TV. So next time you can feel the stress coming, take a deep breath and grab for the stress ball. You might even tell your friends about this new little miracle ball.

A quote from Emerson

I found this quote today from Ralph W Emerson "Finish each day and be done with it. You have done what you could.." With all the different things I am dealing with, I thought this was very appropriate thought in my life at this time. (HOW does this happen)? A post for another day.
You are really ahead of the the course, if you can do your best and then forget the worst and get along with life. The trick to this idea is giving oneself the permission to forget by living one day at a time. . Don't be the kind of a person that holds grudges. Live with the freedom that this idea is able to provide for you and yours. Be the successful person who will give the task its all, no matter what and then leave it.
Remember that your mind can be your friend and it can be your enemy. Let us all strive to be a forgiving person. This is what we would want from others. This forgivess will also help provide some happiness in your life that the alternate will not. GO for the freedom.

Success

Do you consider yourself a successful person? OR are you waiting for for another person to solve your problems, or "do something about that". Taking responsibility for your own situation is a key to being and feeling successful. This is not to say that at sometime or another, we might need some help. It is only fair to be the one who tatkes most of the responsibility for your success, even when you ask for some help. Think of ways that might help you loose those extra pounds, finish that report, write that paper, get stronger bones. GET the idea?!!!
I have found that the willingness to help is out there but one needs to ask and be prepared to work. This will in turn help you feel happier and maybe even the person who helped you.

Emotional atmosphere

Do you find that positive people tend to be positive leaders? I have been watching and really think this is true. Other people tend to gravitate toward the positive person rather that the person who always seems to down and mopey. STOP being the person who throws in a negative comment. Try to see something positive and try to add this to the conversation. Attitudes are contagious?!! YES the are and you want to be one of the positive people that others look up to...enthusiastic, optimistic and HAPPY.
HEY for the happiness project.

emotions

I am going to do a couple of blogs about emotions, eating and whatever else comes to mind that might go along with this idea.

There is definately a link between feeling healthy and feeling happy. Can you remember having heartburn, the flu a migraine and feeling happy at the same time? Tiredness, aches and pains can really put a downer on feelings and can become a hindrace to our goals. Nourish your body with the right amount of the right foods, exercise the bones and muscles and one will feel the benefit of positive emotions.

Maybe the old saying the way to a person is through his or her stomach is not such a bad idea.

Positive

My goal for the month. My youngest daughter is in Ethiopia on a mission trip. So everyone keep positive thoughts in the universe for all of us.
Positive people tend to respect others and their contributions. They know that things are going to get better and have the POWER to make that change.
What can we do to make ourselves more positive? Be less of a complainer, keep positive thoughts going in your head. Take responsibility for your life and actions.
I think society seems to place blame on others but REALLY we are the only person responsible for our attitude and our own life.ALSO< Good ideas keep in our mind as we travel this road in life.

Food labeling

Be AWARE What does some of the words used in our food labeling process. Sometimes makes one really wonder. Remembeer the goal of the manufactuer is to make a person purchase the product. Let us take a look.

"Natural" this word is not regulated by the FDA and therefore can be misleading. All food today is processed somehow. So naural is never really NATURAL.
"Made with Real Fruit or "Contains Real fruit juice"
One sees the made with real fruit of fruit snacks, cookies cereals. Again thre is now regulations on how much real fruit is included for the food to be labeled this way. Watch the ingredients for the words fruitose or corn syrup which indicates not "real fruit".
Whole grains" Seems to be one of the most confussing of the claims. Any refined flour with a touch of whole wheat can be listed as grain. Be aware of the actual ingredients and use with caution. Look for key words in the ingredients list.
"Fat free" Are they really healthy? Take the time to read the labels and the nutritions contents.
"Zero Trans Fat" READ the ingredient list. One can not completely trust the claims of these products. The key is 0.5 grams or less can be lisisted a zero grams.
Trans fat can add up fast when it is given to each item in the package.
Just keep in mind the food choices should come from whole unprocessed sources. The more processed a food is, the less reliable the claims.

Iron

It does a body good. My last blood test showed that I was lacking a little in iron. I have to be careful and make sure I get iron naturally and not through supplements. I found a great article that will help me and hopefully you also.
Two different types of iron Who knew? not me. One from animal food sources and from plant sources. It seems the animal sources also absorb better than the plant source.
Below please find some good sources.
Beef lamb, veal.
Beef liver,Chicken liver
Boiled shrimp

Apricots
Black beans
Kidney beans, Lima beans, navy beans Pinto
Oatmeal
Lentils
Spinach fresh cooked
Does not sound to hard to accomplish in a regular daily consumption.

Connecting

After going to this great wedding over the weekend, I found this reflection on connecting. At the wedding, I was able to catch up on friends that have moved away and that I do not see very often. It was a nice feeling.
I was consciously trying to see how these old friends where doing in their new locations, how they where fairing in mind and body. Connecting with friends and therefore their community.
This is a strength that many people do not have or do not feel that it is a need. I am working on improving my strength in this process. I want to help other feel the need to be of help and to communicate. For a better world, I fell people in general want do things WITH people not for the. This is my goal and part of the happiness project.
What do you guys think of this idea?

A habit

I am trying to make my new eating plan a habit but this is a very hard idea to manage.
We all know that creating a new habit is time consuming. This concept is not a short-term event. Remember that when you have reached your goal-whether exercise, weight, learning a new skill..be careful and not go back to the old way. Keep your new plan in effect. This is your new habit RIGHT?
Habits need to stick around and become the new you. So keep up the work.

Review time

It's been a while since I started my weight loss and the happiness project. Time to review the goal plant..might be of help for others who are just starting.

A vision
A plan
Timeline
Motivation
Lots of help..I am hoping that I might help others as my friendds are helping me
Good Resources a great place to visit Spsarks
Persistance
Learning
So I will review my goals.

Watch Words

When trying to stick to a healthy plan, I have noticed one has to be very careful about the ingredients in prepared meals and/or meals when one eat outs. I have develop some plans on words to watch for in the preparation of foods. Maybe you have also.
Good Maybe not so Good
Baked Au gratin
Boiled Basted
Fat free Battered
Grilled Bottomless
Light Breaded
Poached Cheesy
Stir-fried Fried
Whole wheat White
Platter
Stewed
This gives you the idea anyway of what not to eat when possible. Watch your words and one can enjoy a great meal at any time and any place.

traveling season

I always thought the summer was the traveling time; however, just have heard that this time of year is heavy traveling time.
Since, I am traveling in November, was very interested in this article I found by Liz Noelcke on food for the road.
Be aware of pushing yourself when traveling. One wants to try and enjoy the traveling experience as well as the destination.
WHAT to do to help prevent some problems: drink plenty of water. Be cautious of alcohol-which can cause dehydration.
Try eating a healthy meal before you leave-keeping in mind the fruit and vegetable as a wise choice.
If possible bring some food with you, especially when traveling by car. Small individually wrapped healthy snacks, such as fruit, nuts, energy bars are your best bet.
Try to eat a regular intervals and don't skip meals.
Maybe these hints will make for a more pleasant trip for all involved.

The small stuff

"The future comes on day at a time" by Dean Acheson. what a great quote! I am a person that tends to plan and plan. This action has gotten me into much problems lately. I am getting a little gun shy. My dreams of the future have changed so much that I am now just wondering. I am trying not to think to far ahead and enjoy what is in front of me.. It takes a series of small steps to achieve our dreams. Things might change in the process and that is OK. The actual act of progressing toward the goal is a victory in it's shelf. Let us all learn to celebrate the goals that are achieved on the way. Small things in life tend to build toward the larger goals. The old say make the most of the day, is my new goal. It is helping me cope with the set backs that are happening and my ideas of what I want.
I am becoming a little more calm and happier in my day to day life. What ever is going to happen is going to happen. God is in control.
OVER and out for the day.

Cycle of Failure

I think at one time or another, we all feel like we are failures. I am much more pron to this feeling, since my husband has died. This is feeling I am working on daily. I feel that I will be much happier if I can overcome this.
We tend to build on our experiences, which in turn helps a person to evolve, live and learn. We all goof up sometimes, but do we improve and lean from lives mistakes. If yes, than you are well on your way. Before Andy died, I tended to let him do, shielding me from many a mistake. Now it is just me and my mistakes. Don't think that a mistake or failing at a task makes you "failure". USe it as a tool to apply to the next situation.
This new thinking process will help you in life and in turn will help maintain the art of staying happy and healthy.

comfort foods

Do you have a favorite food that you tend to crave when need of a little TLC?
I found an article about just this thing and wanted to share. Believe or not these a good for you comfort food. Since my comfort food tends to chips or wine, I do not fall into this category.

Yogurt: frozen or regular. The frozen variety taste much like ice cream, only with less fat. Add some fruit and you will add minerals and vitamins.

Fruit smoothie: replaces those fating milk shakes and is perfect for a sweet tooth craving.

Chicken noodle soup:Remember to buy a brand with low sodium. Brings back childhood memories.

Angel food cake: The best of the cake choices. Light and fluffy-one can even add low-fat whipped cream.

Oatmeal: a favorite of mine: It is warm and will leave you energized for hours. Add some fresh fruit to even make this choice better for you.

Vegetable juice:Good for on the go or to tied one over till meal time.

Crock pot is your friend. One can make almost anything in a crock-pot-and it cooks all day, so you do not have to.
Adapted from article Zack VanHart.

Food Planning Danger in your kitchen

I was so taken with this article wanted to pass on the thoughts.
Hidden danger in your kitchen. Tell all your friends.
Your kitchen provides hidden temptation to sabotage your new eating goals. Watch out and keep up the with cleaning out process.
Start with fridge and pantry. Focus on replacing sugary and high-calorie foods with whole grains and lower calories alternatives.
Throw out thick dressing, white rice, creamers, white pasta, chips, dips.
Keep vinaigrette's, spinach, nuts, sweet potatoes, whole wheat pasta, your fresh salad makings.
Watch out for the high fat cheese, whole milk, butter, ice cream some of the cooking oil and beef.
Try to replace with other sources of protein and fresh fruits.
MOVE ON
Read food labels
Buy sturdy cutting board for fresh veggies and one for any meat product
Portion our prepared foods
Collect healthy quick recipes
Keep water fresh and cold in refridge. You need to drink several glasses of water a day.

Remember that exchanging habits take time and maybe a few extra on the pocketbook.
So watch sales and buy right...
Fresh food and produce
Water filtered pitcher instead of individual bottles.
Spices
Healthy cookbooks
Plastic containers for storage
REWARDS for yourself and family.

Healthy Foods

This is from an on-line article from bellybytes-take this advice with caution but have heard the same claims from other sources and thought this was well laid out and easy to understand.

Apricots: Beta-carotene helps prevent free-radical damage.

Avocades: POWER food. has an acid that helps to lower your overall cholesterol and raise the HDL. Good dose of fiber. slice has 81 calories
Raspberries: ellagic acid which helps stall cancer-cell growth. Packed with vit C. cup has 60 calories.
Cantalope: Vit C and beta-carotene-help against free-radical damage. Half melon has 97 calories and great portion of potassium.
Cranberry juice: Helps fight bladder infections. Buy 100 percent juice-144 calories
Tomato: Lycopene, one of the strongest carotenoids, acts as an antioxident. Might cut the risk of bladder, stomach and colon cancers. 26 calories
Raisins:Great source of iron which helps blood. 218 colories.
Figs: good source of potassium and fiber--contains vit B6. Prevent water retention lower cholestrol, mood=boosting.

Digest this and
I will continue this later in the week.

London

Am, back from London. We had a great time. Walked our you know what off but saw the top ten places to visit, Even the weather co-operated. I will tell more under the happiness project as time goes by.

London

As you see, I am back. Hi All. It was a great trip. I highly recommend London. If you are a good traveler, doing it on your won was very easy. I ofcourse would never have tried this on my own. The friends I was travelilng with, knew how to read the signs and had a great sense of direction. Since I get lost in parking lots, you can understand that this is challenge for me.
We hit the highlights of London and then collapse in a castle in Northern England. So all is good for awhile in Elaine's land.

I am starting a short piece on the concept of diet vs life sytle change. Since I am trying for the life style change, I found this article from a behavioral espert Dean Anderson, to hit the spot in my physic. May
be you will also.

What does a lifestyle change look like? There is no mystical wisdom out there. You probable will not stop worrying about the scale, or stop craving chocolate. It is a matter of perspective. This is the first step in making all the difference when it comes to goals, avoiding mental suffering and hanging on to achievement. So everyone digest this for the day and I will be back.

eating

stop and chew! asn intersting concept. Isn't that what we do? Today's society is so fast paced, this might make one wonder.
Breakfast comes in bars, lunch is eaten speeding down the highway, and dinner is merely something t to do while the latest news.
SLOW down and savor your meals. Food really does taste good, when you take the time to enjoy.
Believe it or not this slowing down also helps your stomach digest the food, which is the reason we are eating.

So why do we need to chew?
Breaks the food into manageable chunks.
The saliva that coats your food when you chew contains enzymes that start the digestive process. This reduces the amount of work your poor stomach has to do.
The chewing process unlocks the nutrients.
Chewing gives a signal to your lower stomach to open and release to digestive enzymes minimizing the bad digestive process.
Eating slower might even reduce you waistline because you will have less bloating and you will eat less.

Some Hints:
Give yourself enough time to eat
Don't eat amongst distractions
Be fully present when eating, Enjoy the smells, texture, color etc.
Take smaller portions
Put your fork down after each helping
Be the slowest in the group setting. This is one time you might want to loose the race.

my take from article by a health educator.

Declutter

Now that word should help you with being happy. Right? Here are a couple of hints to help with the process.
Don't try to unclutter the whole house at once. Start small, a drawer of a shelf at a time. Doing larger rooms-divide into sections.
Take everything out of the drawer or off the shelf. You will eliminate more and organize if can see it. This way you can also dust.
As you a clearing have boxes mark for keep, give away, Recycle. ANd fill.
STORAGE is the key to unclutter. Use baskets, bowls, containers with lids anything that will contain the items.
SPEND fifteen minutes a day cleaning the debris.
GET rid of TWO items every time you buy a new one. (this is probably one of the hardest to do). People tend to want hold on to there stuff.
I have been trying to go by these simple rules. Might be helping! I'll keep you informed.

London

Talk about being happy. This was a great trip. Just a litttle to short. Four women on a roll in London touring our buns off. Rolling through the streets and the underground. What Fun!! Would have never made it without the help of my friends.

It's Friday

Thought I would leave you guys with a thought for the weekend, in case I do not get back on-line. This is a HAPPY thought, for me anyway.
Time: so good and so bad. To much, not enough. Americans seem all to consumed with TIME.
Let us think about this and try to enjoy TIME this weekend and some fun. Your life really is a BLINK in the sceam of things. Make the time to be in your life. Enjoy a moment, call a friend. Be with friends and family. Even just enjoying a cup of tea. Read a newspaper. I think the key to this might be to STOP procrastinatin and just do. I think I plan to much and then get very upset when things do not get accomplished. There is the ole saying .."never put off till tomorrow what you can do today.."
So let all try this for weekend and see if we can enjoy time and maybe even have a feeling of fullment.

good for your skin

I was totally fascinated by this article from a site called livestrong. It gave me some great ideas that I wanted to pass on about your skin and food.
LOWFAT dairy products help skin cells regenerate, they have Vitamin A.

Berries: high in antioxidant content. Also contain vitamin C and fiber.
Pomegranates and juice: One of the healthiest foods you can eat. (I call it the new superfood). Can help strengthen blood vessels
Green Tea: antioxidants and vitamins especially C, D and K. Green tea can also be found in commercial skin creams.
Whole grain: Essential Vit B which helps regulate the displacement of dead skin cells and new growth.
Foods rich in Vit E can help protect the skin from sun damage and help generate new cells.

So eat and enjoy for your skin and for your health.

Positive force

I am hoping to be a force this month. Being cheerful and productive to family and friends.
Start small, be consistent and positive. Be healthy in mind and body to build your actions. Your actions might inspire others to do the same. this is what I am hoping for. It is said that Kindness can be paid back two-fold. I have heard this is called the "kindness chain". Let us pass this on.

Breakfast

The most important meal of the day. I know you have heard this many times before but PEOPLE is is so true.

Here are a few tried and true ideas that are easy to fix and can be done ahead of time.

Prepare a casserole the night before.
I
ncorporate complex carbs such as whole wheat toast and bagels spread with peanut, almond etc butter and raisins.
Bake bran muffins early in week and grab one or two in the morning.
Make waffles to freeze and then pop in toaster.
Don't forget cold cereal suck as Wheaties and cheerios.
Whole-egg or egg white omelet with fresh or frozen veggies.
Make a shake or smoothie to drink on the way to work. Add a bag of finger food and you are good to go.

Chicken recipe

I love fried chi cken but have not partaken for awhile. When I found this recipe, I was thrilled. ENJOY

1/3 cup all purpose flour
1/4tsb table salt
1/8 tsp cayenne, black pepper, garlic and onion powder
3 oz buttermilk
1/2 cup cornflake crumbs
boneless skinlees chicken breast

Preheat oven to 365 degres..lightly coat 8 x 8 x2 inch baking dish with nonstick spray
Combine flour other dry ingredients in a bowl. Evenly coat chicken in buttermilk and then dip in corn flakes and flour mixture.
Place coated chicken inbaking dish. Bake until tender 25 to 30 mins.

Water exercise

Hey try it you might enjoy. This is a great time of year and water exercise can be done on vacations also.
Resistance-you ca work opposing muscles at the same time
Buoyancy- reduces your weight putting less tress on your joints, bones and muscles. Water fitness requires the use of your "core" (back, abdominal and obliques).
Swim laps or tread water, use some weights.
Remember that you still need to warm up and stretch.
Be aware and do not exercise alone.

Golf Nutrition

The fun of playing golf is great for your body too, but be aware that you might need some extra nutrition to help the process.
EAT before you play. This will provide a steady release of energy while you play. Go for complex carbs and protein.
Eat during the game. You are trying to maintain a balance energy level to get the most out of your game. Carry portable snacks and munch throughout the game. Save the last snack for the 16th hole.
HYDRATION is the key to a successful game. Bring a portable water bottle and fill during the game preferably every four to five holes. Watch your caffeine or alcohol intake due to risk of dehydration. Enjoy these after the game in the lounge.

I am not a real golfer but all this advise sounds good and might be helpful, I hope.

organic

On a Budget..not sure if these words actually go together. Howerver; Mother Earth News says it possible so "I thought I would pass on these hints.

Try to stick to local grown Organic. You know that this product did not travel far or that you might have picked it yourself.

Join your local agriculture project. Check out the SCA program on-line.

Buy in Season and learn new recipes for these grerat products.

Buy in Bulk and share or freeze. You might even want to try canning. (It is said that Happiness can be found in doing it yourself).

This one I thought was interesting and have been looking into. Join or create a food buying group. Try VegFamily.com

Be picky: Check out the 2010 Shopper's guide to Pesticides. Try buying the the worst ones on the list in organic.

ALSO try growing your own. This has been a rough summer for this in Jersey anyway.

Thought of the week

Keeping things into perspective!
With the life that has been happening lately, I am really trying to do this. Focus on opportunities that TODAY brings. Do not get caught up in the mishaps and the struggles. I know I have a tendency to make myself anxious over day to day things that might happen or stew over the mistakes. I am trying for the positive approach in mind and spirit. SMILE and the world smiles back! (was this a song). Anyway a good idea no matter. How are you feeling?- answer with a smile and positive attitude. Give the day the value that it deserves.

frozen dinners

Good or bad. I am leaning toward the good. This is 6 billion dollar industry, it can not be all bad.
PERKS
Quick easy
Built in portion control
Vegetable servings
Perfect for one
Easy prep
Economical
Watch out for potpies, Hungry man dinners, extra-cheese
Balanced and contains lean source of protein.
No more than 300-400 calories
Watch sodium, saturated fat
ADD a side salad or fruit to help balance the meal.

Easy relaxation

A calmer, healthier you? Doesn't that sound good. Does to me and it is what I have been trying to work on in my Happiness Project.
Found some ideas that I have been trying over the last couple of weeks. My life is Topsy turfy now, so I think these new ideas are helping. See what you think.
DEEP breathing--we all know this but tend to forget about the proper way to breath.
Mental imagery..this is one of the hardest ideas for me. I know that other people say it works great but my mind just does not seem to to the right place to pull up any images. Another trick is trying to imagine the stress just flowing out of your body.
Meditation: is the act of consciously focusing on one thought, object or word. Is known to boost creativity, help solve problems. This can be done anytime anywhere.
Relaxing music and sounds: can clear your mind, rid you of stress and detox your body.
Try all or anyone of these. They might help on a regular basis or when you really have had a bad day.

reuseable bags

I did not know any of this information about the reuseable bags. I am a frequent user as most of us now a days. Read and pay attention..The information is from research going on in Arizona. Sound like it good be something to consider.
The E coli virus was found in these plastic reuseable bags . This is easily remeady by washing out the bag before each use. Never did this but sounds like a good idea.
Here are four tips that is now being recomended.
Sanitize your bags
Seperate raw foods from other products
DO NO use the grocery bags for other purposes. I am very quilty of this. Use any of the bags for anything. SO be aware and only use the grocery bags for that purpose.
DO NOT leave the bags in the car. The heat will promote the growth of bacteria. WHO knew that?
Just so we can all be aware.

soothe headache

from Woman's Day magazine , I read an article about food and headaches. Give it a try and respond so all might know if these foods help you or not.
Bake potato:with the skin is great source of potassium which can be one of the elements lacking when a headache arrives.
Watermelon: Dehydration is one of the causes of headaches, so reach for some water-rich foods like watermelon. Any fruit contains some water and minerals which will help with prevention. Keep yourself hydrated as much as possible for prevention.
Coffee: Yes, in moderation, java does work. How! helps reduce the blood vessels which might help with the headache.
Whole grain: too little carbs might bring on a headache. If you suspect this is the case, grab a healthy carb-whole wheat brand, oatmeal, fruit or yogurt. Might also get you in a better mood by increasing the serotonin(the so called fell-good hormone).
Almonds (my favorite nut) magnesium may protect from the brunt of a headache by relaxing the blood vessels. Some other sources for magnesium are bananas, avocados, brown rice, legumes.
Yogurt: have been mentioning a lot-also contains calcium which your body could be calling for when the headache arrives.
Sesame seeds: sprinkle them on salads or on top of oatmeal soups. These tiny seeds hold a big punch. Improves circulation, stabilize estrogen levels and good source of magnesium.
Spinach: Has been shown to decrease blood vessel pressure, prevent hangovers and may help with headache. Try using spinach for your salad, watermelon, apricots and some walnuts and you have a powerful headache relief formula.
REMEMBER these are all just suggestions that might help. Don't hold me or Woman's day to this as a hard fact.

Grocery store Good-Better-Best

Some quick thoughts for your next grocery store visit in finding the healthiest choices.
Milk: good 2%, Better !% Best skim
Yogurt: Good low fat, Better low fat fortified Best Plain nonfat
Bread: Good whole grain, Better 100% whole grain BEST light 100% whole wheat
Cereal: Cereal without marshmallow, or food coloring Better whole grain BEST whole grain low in sugar
Pasta: Durum wheat pasta Better whole-wheat BEST omega 3 enriched whole wheat
Deli meat: Good turkey or chicken slices, Better low sodium lean meats BEST whole cuts of meat with no processing grilled at home.
You get my drift. Shop wisely and read labels.

Grocery store Good-Better-Best

blessing and gifts

Why don't you guys take time this Fourth of July weekend to think about the good things in your life> Consider just how lucky we are to be living in the 21st century. What a lot we have experience in the last decade. Sometimes it is just so amazing. I hop that all can appreciate this fact and enjoy what is happening. I know that much is going wrong with this state and the country but still we can try and look at the good also. Try to enjoy the moment. and the freedom that has come from so many before us.

sun protection tips

Yes, all summer is upon us and all need to be aware. I found a great article from health and beauty write L Beattie. Scary fact according to AAD one in five American are expected to get some kind of skin cancer in one's lifetime. Another fact both UVA and UVB rays can cause cancer.
Unfortunately for TAN lovers: this is the number one culprit.
What tanning can do: Tanning is actually skin's defense against the skin damage that is accruing, the darker the tan the more damage.
Also causes wrinkles sagging and brown spots. SUNBURN has been directly linked to melanoma.
You are really not safe even in a tanning salons. Do not be fooled, the tanning bed is just as dangerous by exposing your body to excessive radiation. I am not making this up. Look up in the AMA and CDC-both strongly advise against all forms of indoor tanning.

PROTECT Yourself
USE sunscreens correctly. Look for a combination of screens that will prevent the UV from reaching your skin. Reapply sunscreen frequently, APPLy before you go into the sun.
Apply after getting wet and after heavy sweating.

Remember to also cover up when possible with light-colored fabrics.
Wear a wide brim hat.
Protect your eyes with UV-blocking wrap around eye glasses.

Be proactive and you can still enjoy being in the sun.

secrets of adulthood

people don't notice your mistakes as much as you think
It's okay to ask for help
Do good, feel good
Bring a sweater
By doing a little bit each day, you can get much done
Turning the computer off usually fixes the glitch
If you can't find something, clean-up
HAPPINESS doesn't always make you happy
You don't have to be good at everything
OVER_the-counter medicines really work
What's fun for other people might not be fun for you and vice- versus (my favorite)
You can't change your children's natures by nagging
No deposit, not return

THIS IS really true People actually prefer you buy the wedding present off the registry or give MONEY.

happy endings

Some great desserts that will not break the diet and still give you a treat once in awhile. HEY!

1/2 TBSP Kahlua plus 2 tablespoon hot espresso plus 1/2 cup frozen yogurt. Scoop yogurt into tall class stir in liqueur with espresso pour yogurt.

Blueberry turtle: 7 TBSP cocoa, bittersweet ch chips plus 1/4 cup dried wild blueberries plus 1/4 cups sliced almonds. Microwave ch. in glass bowl until melted. Stir in blueberries and nuts, dropped rounded tablespoons onto parchment paper. Cool in fridge until firm.

Honey lime fruit cup: 1 cup fresh fruit such as pineapple, kiwi, assorted berries. plus 1/2 TBsp honey plus 1 small lime. Place fruit in a med serving bowl. Zests and juice the lime, whisk lime juice and zest into the honey until well blended; drizzle over fruit and toss.

Any body else come up with some great ideas for a summer desserts, send on over.

Raise your hand

if you have a bad habit or two. We all do. These habits or personality traits can effect your eating habits. Did you know this? Probably! but in my pursuit for weight loss and happiness, I have found some hints that have helped me. Taken from article by Rebecca Pratt

Extrovert or introvert- in our pursuit, we might want to try to keep a b balance.
The extrovert has a tendency to let social situations dictate your choices. Try to organize your social activities enabling you to have time for sit down meals and scheduled workouts.
try for fitness activities that involve classes, team sports and busy places.
The introvert have tendencies to be more task oriented. They tend to want to be alone, and not getting the motivation from their friends. They can balance this by learning about fitness, going to gyms with a friend. Measure your current goals with past accomplishments but make sure they are including some kind of socialise.

Planner of impulsive?
Planner: make effort to branch out once in-a-while. Every detail of life does not have to be planned to the minute. Be carried along with the moment, rather with eating or your exercise. Try not to overbook.
Improviser: try to pick avenues that give you a chance to change on quick notice. Pair up with others to open yourself to new ideas. Still, commit to a regular weekly exercise routine and watch what you are eating.

Intuitive or analytical? Both of these approaches can be successful but it is better to try and find a middle ground.
Intuitive generally resist record keeping. Keep it simple in goals and calories.
Analytical: Don't be obsession about record keeping. Be realistic in your goals. Keep activities in small portions. Avoid getting bogged down in the small stuff. Learn what you can about nutrition and exercise.

Design a fitness style to help with your personality traits. Know yourself, it really will help in this ongoing process.

How much caffeine

I have been told to watch my caffeine intake due to my reflux and lack of sleep. So did you know?:
plain brewed coffee has 135 mg of caffeine
instant coffee 95 mg
Espresso 30-90 mg
Decaf 5-15 mg
Green tea: 25-40mg, black-40-70 mg
Mountain dew 55 mg
Milk chocolate 1.5 oz 9 mg - -sweet chocolate 27 mg dark ch 31 mg
Snickers 60 mg
NODOZ 100mg has 32mg
Red Bull 80 mg
Excedrin 1 tablet 65 mg
WOW make sure you check the labels.

Tomato and spinach chicken

Found a great new recipe I wanted to share..
2 skinless chicken breast
1 can diced tomatoes with juice
1/2 package spinach
salt/pepper
onion powder
garlic powder
1 slice of bacon
2 cups cooked rice

Mix together spinach and tomatoes. Place chicken breast on top of mixture. Season with onion, garlic, salt and pepper
Lay bacon strip of top, cover with foil and bake 350 degrees oven till chicken tender.
Place rice on plate and put one chicken breast on top.
serves two but can be doubled easily.

Away for a couple of days

Hi ALL, I'm back from Vermont. Helen and her cousing and myself had a great time. The weather was sunny but cool. Seem to be running around all the time but saw many great tourist items. I was even able to stick to my diet. This great time leads into my next post about putting ourselves first, which most of us do not do but should.

Start with yourself to help reach other goals...STOP the Merry-go-round I want to get off seems to my daily saying. Where does all the time go? One has to take care of oneself before you can be of help to others. We all know this, so I have come up with a few suggestions that might be a reminder for all of us with the help of Rebecca Pratt.

Preserve your physical health with sleep, exercise and nutrition.
Value your emotional health as well..be supportive, laugh, be friendly.
Schedule fun activities on a regular basis.
Watch out for other "busy " people who could be sucking you into more activities. Learn the fine art of say NO. Save the the YES for the beneficial events that will help you and or your family.
Don't try to change every problem you think you have at one time. Spread the change out and get yourself under control.

Try to think of your life as a checking account and balance it periodically with small items, such as a peaceful walk, catching up with old friends eating a nutritious meal. BE GOOD to yourself!!.

basic of skin care

Guess I am on a roll about skin care. I just love the AVON products and would recommend any of them for all types of skin. If you are not impressed that is ok just take of your skin. It is the only covering for your great body that you will have.

First step for great skin any time of year is cleansing to remove the dirt makeup, and pollution of everyday living. Always use a gentle touch when washing and don't rub to much.

Toning: Only use a toner if your skin is oily and feels sticky. Select one for sensitive skin and use sparingly.

Moisturizing is an optional step. IF you have oily skin you do not have to do this step. Dry skin needs this step to help prevent wrinkles and lines.

Exfoliating (love this word). Since your skin is constantly renewing itself (yes really) you have to somehow get rid of the dead cells. There are two basic ways to accomplish this process--physical or chemical. Physical uses a buffer pad or grainy scrub. Stay away from products containing ground up nut shells or apricot shells, as these have rough edges)who knew)! Chemical exfoliation uses AHA to loosen and remove dead skin. With this process less is better. This will improve skin tone and texture.

The hint that I did not know at all WEAR your Vitamins: WHAT? Number 1 retinol Vitamin A
Vit C another skin powerhouse. Several products contain Vit K for dark circles or bags under eyes.
So come on guys and girls take the extra time to care of your skin. Start young and continue. The benefits will be worth the time.

Summer skin care

Be prepared this summer to take care of your skin. Wear some kind of skin protection even if just for a walk. Avon sells sunprotection as well as the GREAT bug protection.

I just read a great article from Leanne Beattie about summer skin protection and problems. Found it very helpful and will pass on some tips.
Acne: can be found all over your body not just the face. Hot humid weather often prompts the excess oil to clog up pores on your body. It is a lot harder to get rid of. Try wearing loose clothing. Clean up as soon as possible after being in the sun or working out.

DRY SKIN: Sun exposure, dehydration and repeated dips in the pool can cause this condition. Keep yourself oiled up after being in the sun and make sure to rinse after being in pool and hydrate your skin with lotion. Try facial scrubs and buffer pads to help with exfoliating process.
A little fun hint-put lotion or gels in refrigerator for a cool burst.

Poison whatever: Be very cautious when hiking or camping. Contact with any of the various poison plants can ruin a good trip. Familiarize yourself with these plants and try to avoid. Wash any part of your body if you suspect any contact, as well as cloths. IF contacted use cool wet compresses to relieve itch. You can also try a paste made with oatmeal or baking soda.

Sunburn. I am sure that at one time or another you have experienced sunburn. Apply sunscreen frequently and avoid direct exposure when possible. After the fact try cold compresses, aloe gel, calamine lotion. Drink plenty of liquid to rehydrate yourself. Ask your doctor about taking aspirin for the pain and see a doctor if beyond your ability to treat.

DO Nothing

Thought this article from REAL SIMPLE magazine on line was great. This is my new model. The original writer was John Coolidge who became a self created idler.

Some ways to become an idler or ENJOY DOING nothing:
Banish the guilt-we Americans have so much guilt when we are not busy that it is not funny. If we can go back into history and understand that many philosophers and other leaders embraced the contemplative, simple life, maybe we will feel better about this new pursuit and enjoy some idle time.
Choose the right models--Some great musicians and poets where idlers. Let us take the time to enjoy this thought and take after them.
When you just have to do something ;Sketch a flower, tree or flowing river. Even you are not an artists the process helps you slow down and study the concept.
Go "bumbling" or wandering with no purpose. ENJOY the surroundings-soak in the day.
Bring back the old fashion SUNDAY. It seems people now use Sunday as just another day to play catch up on the other activities. SLOW down and enjoy the real reason God created Sunday-to rest!
Gaze at the clouds, the sky the horizon. What a great way to relax.
My favorite which I really have a hard time ever doing TAKE A NAP!. It is good for your health and your soul. Finally we Americans are beginning to accept this concept, it is called a power nap. Try it while your young. NAPS are not just for the very young or the old. A nap can give one more energy to continue your day.

Don't put off the life you want

Ralph w Emerson "We're always getting ready to live, but never living"
What a quote. Does this affect you. Sometimes I think it certainly does me. I sometimes fell, I am just running around thinking I am living but if fact am just spinning away.
How can we avoid this trap. Not really sure but have come up with a few suggestions that are helping me. TRY to rediscover the natural wonders that are around you. Let your mind be grateful for a break. Sometimes just don't think. Remember your favorite times. Listen to heart. Listen to the rain, smell the flowers. Celebrate the creative genius when your surrounded by buildings instead a nature. See hope, see happiness and even notice the grief. These are all apart of life. Thank people today for their friendship. The old saying "live for today" might still be a good motto for all of us. AND if you can for a moment every day don't worry about being better--just be!!

Weight lost mistakes

These suggestions are coming from as Personal trainer that I am reading.
Slow is better: Don't have unrealistic weight loss expectations. Using Spark or any other type program needs to be set up for a healthy slow loss. Don't get discouraged.
Everyone is different: eating healthy no matter what the scale says will be a good idea.
Weight loss is rarely constant: Very good point to remember. The early weeks produce more loss that later, especially if you are really changing your life patterns. Measuring weekly or even better monthly.
Just remember no one is perfect, expect a few bumps in the road.

Eating less isn't always better. You have to be sure you are eating enough for your age and body weight. IF you are not eating enough, your body might go into starvation mode and you will not lose weight any faster.

Wellness

Wellness journey. I hope these article are helping in this journey. I feel that my attitiude as well as my weight is changing for the better.
I am listed some great starting points from a health and fitness writer. You have all read these before but it is helpful to keep them fresh in your mind.
Drink as glass of water or two.
Go for a walk.
Call a friend
Journal-this helps in any pursuit you are trying to accomplish
Send a note
Eat a snack-eat less at each sitting prevents one from becoming hungry.
Chew a stick of gum
Organize your space-clutter at home or office aften contributes to your over all health and mental attitude.
Take "five" relax, take a break, breathe!!

Remember our goal is to gain control, keep well and bring happiness and joy into our life. Saying thank you to our maker as well as our friends helps continue on this journey.

Start living

What does a lifestyle change mean? One really does not know until they actually start some kind of action. It doesn't mean that your are instantly going to love vegetables and start hating chocolate. Much of the change comes from your mind, your eating habits and your perspective.
Diet or change??
Diet is all about numbers-lifestyle change is all about your eating, activity your goals.
Diet assumes that reaching a certain weight is the key to happiness. Mess up one day and all is a mess.
Lifestyle assumes that overweight is usually the result of other problems. Face these problems, and focus on some solutions.
Going on diet involves a external change in eating. You count, measure, stop eating, substitute based on whatever rules. Stop the rules and gradually the the weight comes back on.
Making a lifestyle change evolves internal permanent change with food, activity and the mindless eating that we sometimes give in to. The goal is to learn to take care of yourself, emotionally, physically and spiritually. IT involves constant change to your environment.
Many factors are out of your control-genes, age, medical issues. So one needs to focus on what is in your control and change you mental attitude to start the lifestyle change. This is your life.
Might also help with your happiness factor if you are joining me in this project.

Keep your Heart Healthy

This is a review, I am sure but worth going over again. A heart condition is a progressive condition that can start early.
Low fat diet: low in total fat, saturated fat, and trans fat.
ADD fiber: it helps lower cholesterol levels and helps you feel full. Whole-grains, legumes, beans all will help this process.
Cut cholesterol: Check labels and the amount of meat you consume. Try to keep consumption to around 300 mg daily.
Eat Fish: such as salmon, mackerel, sardines to help lower the triglycerides which will slow the plaque build up, lower your blood pressure.
Lose weight: which will help in all areas of your health situation.
Exercise often
Drink Moderately
QUIT SMOKING
Avoid stress: You have got to be kidding. Is anyone able to do this? There whole discussions of this but bottom lines is to try.
Get checkups

Article from a on-line newsletter Live strong.

Thought for the week

Are you neglecting your body? No matter what your food cravings are!!one can still have a healthy life if they try. Keep in mind to think in small portions and not over indulge. Fitness is a must no matter what condition your body is in. Remember not to starve yourself because you think you are some new diet. You will be handicapping your success. Don't fill yourself up with garbage either. To much sugar and starch can also be a bad habit. Food is not what is killing you. Get that MYTH out of your mind. FOOD is good and food provides the nutrition to survive.
So let us eat and enjoy! but do not eat the wrong foods.

Are you are gardner?

Are you going to try and do some veggie planting this yedqar. I am giving it a try. Last year was not so good. Here is a list of the easiest veggies to grow.
Carrots need deep rock free soil.
Green beans
Lettuce
Cucumbers will sprawl, so provide enought space.
Spinach is remarkable high in iron. Once the leaves are a resonable size, they can be picked to encourage new growth.
Tomatoes need little water and a lot of sun.
Radishes are ideal for the beginner. Plant in early spring
Bell peppers.
Summer squash is high yielding. Try to keep out of the wind.
Basil is not really a vegetable but is easy to grow indoors or out.
Happy growing.

Junk food

Found some good advice about junk food. I am on a roll to get these bad foods out of my house. How about you?
There have been studies that say Americans eat about a quarter of their calories from nutrient-poor selection "junk food". To get to a healthy weight and to maintain this weight, one must eat less of the offensive food. Since all these foods are concentrated in calories, it does not take much to increase the daily intake.
I have found a few suggestions that are helping me and maybe you will find them helpful also.
Between-meal snacks and drinks may be substituted by healthier choices.
Eat more fruit , veggies and drink more water.
Be aware so you do not deprive your body of the protective nutrients and photochemical.

junk food

Are you a junk food addict? Sometimes, I really do think that I am. I have been trying really hard to be careful but the process it is hard. When you want a chip! A piece of fruit is not going
to do it. When a human being continuously eats a diet of bacon pound cake, Candy bars, they WILL gain weight. They more they gain, the more they seem to need. (this has actually been proven in a study with mice). Not that I am comparing!
Does some of this behavior sound familiar? It does to me. Not sure if it is chemical or behavior but my best bet it to avoid the sugary items or a the very lease limit severally. Try not to buy the items and never order at a restaurant.
There really have not been enough studies to say if humans can be addicted to junk food but it sure seems that way.

Live longer

That is what we all seem to strive for these days. Americans tend to want to be so much and accomplish so much, that we are always pushing ourselves.
The American Heart Association has set seven health areas for setting and accomplishing these.
Go to the Association page and take the seven step assessment. for your own piece of mind.
Basically if never have smoke-that is good or if you do smoke the sooner you quite the better.
Your body mass index should 2.5
At least 150 mins of moderate to intense exercise each week.
Healthy diet including 5 fruits and vegetables a day, low sugar and sodium intake.
Total cholesterol of 200 or lower.
Blood pressure 120/80
Fasting blood sugar of 100 or lower.

Sleep

Can sleep help with weight loss? Yes believe it or not. I read a great article from livestrong that gives some advice on this subject. Those that tend to stay awake the most are often overweight.
Many studies are showing that the less a person sleeps the heavier they tend to be.
WHY you might ask? Probably because of the link between sleep and hormones.
Leptin: which is released by fat cells, signals the brain to stop eating.
Ghrelin which is made in the stomach and small intestine, signals the brain to continue eating.
Both of these hormones influence how much you eat. The fewer hours you sleep, the hungrier you tend to be.
When you sleep less your body considers that you are in starvation mode-slowing down your metabolism and burning fewer calories.
AND simple enough, the more hours that you are awake-the more hours you have to EAT.
Obesity ofcourse causes other problems in the body. Sleep apnea, stroke, heart disease, high blood pressure. Seems to be circle effect. BOTTOM line seems to be sleep more and then be active when you are awake. Might even help with the happiness factor.

Whole grains

OH the mystery of grains. What are they and what do they do.?! Found this simple article that helped me know a little more and might help you. Here my interpertation!

DENFINITION:The whole which is actually the seed or kernel has three parts the bran, the germ and the ednosperm.

BRAN the outer skin the contains antioxidants, B vits and fiber.
GERM the "baby" of the seed, which grows into the neew plant. Contains many vits, minerals and HEALTHY fats.. They can be added to a variety of foods to boost nutrition.
ENDOSPERM seeds food supply.

TYPES of whole grains:
Wild rice
Brown rice
Whole wheat
Oatmeal or whole oats
Barley
Rye
Bulgur
Popcorn
A government study in 05 recommends that half you daily grain servings be whole. How are you going to this?
Whole grain toast instead of white, whole wheat flour, toss in some brown rice to stews or soups.
Look at labels, the first ingredient should be whole wheat flour. Look for whole wheat pasta, brown rice, oats.
These all have the benefit of probably reducing your chances of certain kind of cancers, lowering risk of diabetes and heart disease.
AS ALWAYS check with your physicians when you have any questions.

massage

What do your think of when you hear the word MASSAGE? A day with friends! To much touching?
Well think again all. Massage is the up and coming way to help your body make it through the days and the health crises.
Let us look at some benefits: Speed muscle repair
Release stress
Lower blood pressure
Increase range of motion, flexibility and blood circulation
Just be aware that if you are on blood thinners or have deep vein thrombosis, you might want to ask health care provider before you try this. Be careful if running a fever or have any open wounds.
SWEDISH Massage: most popular forms. Long gentle smooth strokes are used with light kneading and circular motion.
DEEP TISSUE: slower and targets the deeper layer of muscles. Helps break down knots and adhesion's.
SPORTS massage deep tissue generally on area of interest of the athlete.
HOT STONE massage: hot flat stones are used on various key points of the body to help relax the muscles. Most of the time these stones are used along with regular massage.

Friendship

In our quest for better health, we often forget a powerful weapon we all poses OUR FRIENDS!
It seems that friendship has been a recent idea for the researchers. They are showing that people with a circle of Friends seem to be living longer and promote brain health. It seems women especially tend to turn toward their friends for all kinds of reason but men can also gain help if they have friendships.
Exactly why? has not been determined. Beyond the obvious of running errands, being around to talk and vent, the underlying benefits are not yet documented. Maybe the social ties produce better access to health services. Maybe friends help lower your stress levels. Whatever the reason the studies from Virginia Tech, University of Virg, University of California and others have have shown that FRIENDS make your life better.
Sooo!!! let us tend to our friends. They make us happy.

Believe in yourself

Yes, something as simple as this will help one maintain mental health and happiness.
When you look at yourself, do you see abilities or or boundaries? Do not be a person who obsesses about a weakness. Remember your hidden talents and focus on those. What might this talent be? It is probably right in front on you-where do you get the most compliments? What seems to come easy to you? Maybe someone might be asking for advice on a certain topic. These are all the potential for your talents which in turn gives one a sense of accomplishment.
Go for it!!!

Thought for weekend

Let me leave you with this thought to stir around on this great weekend!!
Your body is fragile and the only one you have. Take a preventive approach to health by eating right, exercising , plenty of sleep and deal with your emotions. Our goal is to enjoy this great life we have been given by trying for as much happiness as we can.

Food labeling

I have been reading much about the food labeling industry and the FDA. I found this great article from Health Educator. I have summerized here and also put in the folder for my Brick library followers.

Reading and understand the labels really is not that hard if you remember to look beyond the claims on the front.
NATURAL is not regulated by the FDA therefore it might be misleading. It means nothing about the nutritional content, safety or even ingredients. So be aware and read a little further.
MADE with real fruit does not necessary mean "real fruit". There is no law that says how much so it could even be a drop. Watch for fructose corn syrup and or sugar listed first which means it not good for you and you no better.
WHOLE GRAINS is the most popular claim now a days. A manufacture can claim whole grain no matter how much whole the product contains. Look for percentage preferable 100% and don't let the grams fool you.
FAT FREE might tempt you to think it is a healthier choice. Check the label for actual number of calories and fat grams.
ZERO TRANS fat which are suppose to be the bad fat. You can not trusts the claims for zero or the nutrition facts on this. Always read the ingredients looking for hydrogenated or partial hydrogenated oils. They can add up to food that is unhealthy.
Just try to remember to make food choices from whole, unprocessed sources like fresh meat, beans, fresh fruit etc. This will help with your health and your diet.

Mental tips

Your attitude on weight loss might be affecting your actual loss or lack of it!!

Don't be afraid to say no! When someone offers you some food, you can say no even if offered in the name of love or friendship. REMEMBER it is your body and your health.

Positive self-talk! Avoid being critical of yourself and your behavior. As they say-give yourself a break. Ignore the negative talk.

It's ok to waste it! In this day and age, the old saying of eating everything on your plate is a NO NO!! Reduce recipes if you want, freeze portions.

Reduce mental stress!! Reducing stress improves mental process. Try yoga, deep-breathing, exercising and playing with chhildren.

Activities without food!! One does not have to eat with every activity one does. Alternate your routine or change scenery. Instead of meeting friends for dinner, try playing a game or a walk.

Taking life to seriously

Laughter and fun are great ways to break down the walls of stress. Play time loosens up joints, brightens your attitude and rreleases the built up tension. Even we are suposeable OFF, it seems parents anyway spend much time working-driving, fixing, cooking, therapist and negotiator. Think about how much time you get to play. Buy yourself a new toy!!

This thought for the week might even be a part of your happiness journal.

Healthy Habits

I know we all have hectic lives which seem to make eating healthy a big chore. I came across a great article by Mary Guarrino, that might be of help. I have summerized it below.

Drink water throughout the day: harder than it seems. Not crazy about water, add a little lemon to the glass or bottle.
Cut back on coffee and soda. My ears nose throat Dr has also said this to me for my reflex.
Replace high sugar with low sugar versions. What? Refined sugar adds calories and weight gain. Look for alternatives or try to avoid all together.
Stock up on healthy snacks and bring them with you. Avoid the snack machines or food on the staff room tables.
Take time to plan health meals for the week. Planning is always a must on a diet or new eating plan. This will help the fast food rut.
Purchase frozen, and ready to cook ingredients.
Pack lunch the night before.
Cook double batches of your healthy meals for the next week.
Exercise whenever you can. Take a walk break either at lunch or maybe around the building on your break. MOVE it!!!
Get enough sleep. Americans tend not to do this simple idea. We keep wanting to cram more into the day and night.

Try to incorporate these ideas and see how much better you will feel. I can attest that it is working for me.

Diet-friendly alcohol

Here are some tips for drinking and dieting, especially now that summer is coming. We don't want to blow it now. Your body processes alcohol first, leaving carbs and fats to get stored.
WINE is the most diet friendly averaging about 20 calories
Hard Liquor: very hard on your diet especially if mixed with soda. Try to use diet sodas or tonic
BEER: raise your glass to the next best idea. Light beer is your best bet
Liqueur: small but carries a big punch in the calorie department. Most are over 100 calories per 1.5 oz serving.
Think wisely and drink in moderation if you want to partake.

thought for the day

Seasons" What season do you fell you are in relating to your life? I am thinking fall for me-even though I expect many more years to spend in this world. Just never know. In order to keep the good time feelings going-savor them Think creative to maximize the sweet thoughts. Going three years of the death of Andy,, I am thinking about this very much. Time is come for me to let go and remember the good times with Andy and with our friends. I hope this will be accomplished at the 70th birthday party we are throwing this summer.
Let us keep the season idea in our minds and enjoy the days ahead.

emotional eating

And away we go. This topic will most likely come up several times. WHY do we eat when we are made, tired, sad and even happy? Those old emotions. Emotional eating can pass quickly or it can take over your life.
Can we deal with this eating habit? YES a big YES. We can develop new skills to deal with the stresses of life that cause us to eat.

Identify your trigger foods and eliminate them from your house.
Go for a walk, jog anything that is physical
DEEP breath
Keep your goals handy and visible.
Surround yourself with positive pictures, poems etc.
Keep your journal going or start it again.
TRACK your habits-you might be able to get ahead of this eating.

Fruits and Veggies

I found an article that helps one get some of these great super foods into your diet. I for one am a lover of these, so it is not hard for me.
Add fruit cereal, waffles etc.
Create your own yogurt
Snack on raw veggies or fruit instead of chips and pretzels
Drink 100% juice
Add frozen vegs to your pasta or pizza
Try berries, melons or dates for dessert
Combine fruit to your salads, add apples, pineapple orange slices to pork or chicken.
Eat, enjoy and be happy!!!

Make a difference

Since we blogging about being positive, why don't we consider making a difference with our positive attitude?

IT is easy to be a complainer but not so easy to take a step and make a difference. Right?
Relating to others is not always easy either but can make a difference in your life as well as others. Make a new friend
Lend a hand
Express a word of encouragement
You do not have to feel like you are giving up your entire life. Just try to be a person with positive thoughts and actions.

See if this makes you a happier person. I am trying this approach and so far so good. COME and join me.

Postitive people

With the new OCL challenge coming and my happiness project, I wanted to send some thoughts about being a positive person.
A positive person respects everyone contribution.
The might have the power to make change happen.
They understand that attitudes can directly affect outcomes.
They give positive vibes and positive thoughts.

Our a projecting a positive attitude?
Avoid complaining-remember that the positive and the negatives will eventually level out.
Take responsibilities for your life and actions.

These are good goals for all of us to consider. They will probably make us all a little bit happier.

Diet obstacles

Are you your own worse enemy? This week let us all try to eliminate the obstacles that we put forth when dealing with any goals, diet or otherwise. Be positive-try to take "I can't" out of your vocabulary. Stay focused, organized, learn a new skill but most importantly review your goals and your journal and FIND TIME for yourself and the goals.

Happiness Project

One of the things that make me happy are friends. Is this on your list also?
The most worthwhile long-term investment you can make is investing in relationships. Old friends have seen us through grief, birth, graduations, marriages etc. The happy and the sad. the good the bad the ugly!!. Did you ever just write a friends a thank you, I am thinking of them. IT is good to reach out and thank someone, old or new. Friends seem to accept us for what we are, they care with no strings.
What kind of a friend are you?

WALK

It's spring. Are we walking yet?
HERE are some benefits of walking to JOG your memory.

Good for your heart: helps reduce hig blood pressure and high scholestrol
Strenthens bones and joints: walking is easier on your body that the jog or run.
Weight control: it can elevate your heart rate burn calories
Benefits your mind: helps one sleep better, reduces depression and stress, sleep better. Increases blood flow to your brain which might help brain function.

SOOOO guys and gals, let us get out there and walk!!

Happiness project Elaine

This is my go for the start of this project!! My goals or commandments that I want to accomplish.

Be yourself - In my case)Be Elaine
Let it go - finding this difficult but trying
Act the way I want to feel
Be polite and be fair
Enjoy!!!
If having a problem try to IDENtify
Lighten up
There is only love
My most needed ENERGY!

Visualize

Neat trick I just heard about. Visual your food size to help you not to eat to much at one sitting.

1 cup = baseball size
1/2 cup stand lightbulb size
2tbsp = golf ball
1tbsp = poker chip
3 oz meat = deck of cards
3 oz fish = checkbook
1 oz cheese - 3 dice

Remember to eat regularly throughout the day. Avoid being overly hungry.

Lean and Clean

This goes along with my other post, so I thought I would do a trend. Since Spring is arriving, we might want to do the traditional cleaning with a twist. SOOO here we go.

Squat your way up the stairs-bend knees slightly while you are putting leg two steps ups, bend and dust. Repeat up the stairs.

While Scrubbing your sink holding with one hand and bring up your knee in front of body repeat with other leg. Try the leg in the back also.

Dishwasher lifts- While putting away your dishes, rise up on your toes-hold for three. Come down slowly. Repeat until dishwasher empty.

Towel time: grab a dish towel with both hands pulling at each end. Raise over head-move from side to side. Then fold, and try again with the next one.

Cardio/windows and floors
Do some jumping jacks between vacuuming the floors or rugs. Stretch and bend when washing the windows.

Great exercise and might even make this job more tolerable.

Squeezing in exercise

Since this is a heavy eating weekend, thought I would throw a little exercise hint to tide us over.

During driving time: Try isometric..squeeze your glutes, contract your abs. Raise your toes and calves at red lights. Park farther away from your destination-even try for a brisk walk, if you can get to destination early.

Keeping house: shop at big stores. Try your meal prep and cleanup with some music. Clean to music-bend and stretch, do your squats. Boogie a little.

Have an exercise/play date: Be a good role model. Walk when you can with your kids. Take them outside when possible. Go to the play ground-remember activity IS FUN!

eat to lose

Not sure about this but the advice makes sense:comes from Sparkpeople
Try to add a new healthy choice once a week. How about trowing a healthy food party. )This one sounds very interesting).
WHAT IS HEALTHY? Think foods closest to natural and unprocessed. fruits, veggies, lean proteins.
Restaurant-think lean, watch the dressings and take half home.

Some ideas: for snack, breakfast and or dinner.
Fruit or veggie tray
natural peanut butter
organic low-fat or fat free milk
oatmeal
WHOLE-grain bread and cereal
Lean cuisine and Healthy choice
granola bars either from the health food store (one of my favorites Nature valley)
Kashi products (this is my new try for the month. So far have not been disappointed.)

Happiness project

Now that we have thought about our fears, let us think about our inner garden.

In order to grow anything in a garden many factors have to come into play. Are tending your own goals with love, concern, thoughtfulness and awareness? Getting a job, setting a new goal, loosing those pounds takes many positive thoughts and a dream. BELIEVE in you own abilities that you are a powerful tool and dig deep for your courage and determination. WHAT makes us happy?
This is the second assignment. "Write" down what you think makes the good feelings in your life.
Hopefully we are going to build on this list.

My first thoughts are on my three beautiful daughters and now my three up and coming grandchildren. What fun they give me.

Foods for the super you

From a nutritionist Health Awareness Centre

Beans: lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity and cancer risk. Contains B vitamins and potassium.

Broccoli: which includes cabbage and cauliflower. Boost immune system, build bones, fights birth defects.

Flax seeds: richest source of Omega-3. They are heart protective, control cholesterol, improve brain function. These seeds have become the NEW power food. They should only be used in ground form and no more than 2 tsp a day. So be aware.

Sweet potato: nutritional all-star. Loaded with carotids, vit. c, potassium and fiber.

Oats: B vit, calcium, potassium, magnesium, Vit E. Easily digested, and can help with depression and reduce cholesterol.

Fruits and nuts

Yogurt: excellent source of calcium, protein and vit B.

Sesame:Seeds contain A and E and most of B vit. High in calcium, magnesium, phosphorus. These seeds are a lubricate for joints and bowel. (this is a new one for me)

Brown rice: It is considered a complete food as far as nutrients, rich in carbs, low in glucose, contains Vit A, minerals and phospshorus.

For those in the branch, the full article is in the notebook.