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SARASMILING's Photo SARASMILING Posts: 8,661
5/3/19 7:41 A

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10 TIPS FOR OVERCOMING EMOTIONAL EATING


1. WRITE IT AWAY
Next time you get a craving for a specific food, such as cheesecake, write it down in a notebook. Recording a food thought takes it out of your head.

2. TAKE TWO BITES
Don’t deprive yourself of your favorite dessert. Instead, take two bites. The first two bites of any food always have the most flavor. After that, you’re just “feeding.”

3. FOOD BECOMES WASTED
Stop feeling guilty about throwing away your kid’s uneaten snacks or the leftover food on your plate. In reality, if you eat food your body doesn’t need, it’s wasted!

4. SET TINY GOALS
Stick to an exercise plan by creating repeated success. Set small, achievable goals. If you can walk for five minutes a day, then start there.

5. WHAT DO I REALLY WANT TO CHEW ON?
When you crave crunchy or chewy food, think about what’s bothering you in life. Is it finances? Kids? Deadlines? Since eating won’t change it, try to cope some other way.

6. INSTANT WAY TO STOP EATING
When you’ve had a bad day and start eating nonstop, go brush your teeth. If you’re not where you can brush, eat a distinctly opposite flavor. To block a sweet taste, suck on a lemon wedge or eat a sour pickle. To block salty or spicy triggers such as salsa, reach for a stick of gum or strong mint candy.

7. YOU CAN’T CHEAT WITH FOOD!
Cheating refers to something illegal or immoral, and food is neither of these. Instead, refer to your choices. “I made a choice to eat a cookie today!”

8. EAT IN THE PRESENCE OF OTHERS
To overcome your patterns of sneak eating, make a policy that you’ll always eat sweets or favorite foods in the presence of at least one other person.

9. SMALL WINS
Write down at least five things you did today that were small accomplishments. Before you go to bed, read your list out loud and tell yourself you’re a great success.

10. NO MORE DEPRIVATION
Instead of feeling deprived or feeling left out, ask yourself, “What does my weight deprive me of?” Make a list of the things you’re missing out on by being overweight.

Sara

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4/21/19 5:37 A

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FALL ASLEEP FASTER TONIGHT



There’s nothing like a good sleep to make you feel your absolute best. If you’re not getting 7-9 hours of quality slumber, do something about it:

CREATE A DAILY TO-DO LIST. Setting priorities and getting stuff done promote a refreshing sense of calm. Instead of counting tasks — or sheep — at day’s end, relish a feeling of accomplishment.

BREATHE. Take 5 for relaxation breathing. Returning to a more peaceful state as your day unfolds reduces stress and could help you get more shut-eye.

BANISH SCREENS FROM YOUR BEDROOM. Think scrolling through Facebook or watching sitcoms in bed is relaxing? Wrong. Digital activity stimulates your brain and messes with circadian rhythm; so take a hot shower, reflect on your blessings, or pick up an easy read instead.

For more ways to get your zzz, check out these sleep hygiene tips. What sleep-boosting experiment could you try today?

Sara

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4/21/19 5:36 A

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A WALKABLE COMMUNITY



Popular urban walking areas feature landscaped paths leading to public spaces, shops, and services, with well-lit streets linked by safe crosswalks.

People who live in walkable communities are healthier, safer, and happier than residents of less walkable areas. By taking steps to improve your community’s walkability, you’ll make it a better place to live.

START WITH THESE IDEAS:

GET MOVING. Walk through your community regularly and gauge its walkability. Can you find clear pathways to stores and services? Do you see public spaces where people gather and play? Are the spaces and paths accessible to people of all abilities?

MAKE IT SOCIAL. Recruit your neighbors to walk with you, and get their insights. Organize a group of children and parents to walk to school or the corner store, a movie, or dinner date.

RAISE YOUR VOICE. Tell decision makers what’s needed to make your community more walkable: Sidewalk maintenance, lighting, resting benches, and other infrastructure are key. Attend neighborhood association and school board meetings to endorse safe routes to schools, cultural sites, and town centers.

A walkable community benefits everyone — from seniors to children, parents pushing strollers, merchants, and shoppers. What can you do to encourage more walking in your community?

Sara

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4/20/19 6:24 A

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FOOTSTEPS OF OUR FATHERS


Many notable figures in our nation’s history valued the physical and emotional benefits of an active lifestyle. They took pride in our country and in maintaining their health and well-being. An active lifestyle has many benefits, as you’ll see in these inspiring examples from American leaders.

EXPERIENCING NATURE

After falling ill, John Adams (President, 1797-1801) returned to his hometown of Braintree, Massachusetts where he regained health and strength through long walks.

Exercising outdoors is invigorating and the environment is stimulating. Go for a hike or bike ride along a wooded trail. Visit a nearby lake or river and try your hand at canoeing. Take long morning or evening walks around town. The variety will do your body good and the change of scenery will perk up your spirit.

REDUCING STRESS

Declaration of Independence author, Thomas Jefferson (President, 1801-1809) believed physical activity is as good for the mind as for the body: “Walking is the best possible exercise. Habituate yourself to walk very far.”

A 2014 American Psychological Association survey finds our stress level is still too high to be healthy. Walking and other physical activities are excellent stress relievers, giving you time alone with your thoughts to process life’s events and releasing endorphins — hormones that promote a sense of well-being.

BECOMING A FITNESS ADVOCATE

Benjamin Franklin — inventor, writer, and politician — was a pioneer for improvements like paved, well-lit streets.

Though staying fit is ultimately up to you, communities that foster wellness are more likely to have healthy residents. Work with community centers, Chambers of Commerce, parks and recreation agencies, and businesses to promote an environment that encourages active lifestyles.

MANAGING CHRONIC CONDITIONS

As a child, Theodore Roosevelt battled severe asthma and other ailments; his father encouraged him to exercise. Teddy’s passion for physical activity continued into his presidency (1901-1909).

An active lifestyle can help manage or prevent conditions such as high blood pressure, diabetes, and high cholesterol. Use fitness to take control of your health and well-being.

DOING WHAT YOU ENJOY

Herbert Hoover (President, 1929-1933) was not fond of formal exercise; combined with a full schedule, this led to excess weight. Knowing the key to success with any activity is enjoying it, the White House physician designed Hoover-ball, where teams heaved a heavy ball over a tall fence.

Exercise can be fun. Find activities you enjoy and vary your routine to maintain motivation. America is a land of opportunity… including almost any type of physical activity. Head to the outdoors and try hiking, kayaking, skiing, or biking.

ENCOURAGING OTHERS

John F. Kennedy — an avid swimmer and football player in college — used his position (President, 1961-1963) to increase physical activity for all Americans through the President’s Council on Physical Fitness.

Your fitness goals can be an inspiration for others while keeping you energized, too. Take your family on a walk, invite friends for volleyball or soccer at the park, or host a pool party with swimming races.

Sara

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4/20/19 6:22 A

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GREEN EXERCISE — GOOD FOR THE BODY AND MIND


Physical activity feels great and offers a bounty of benefits, no matter how — or where — you get it done. But stepping outside for fresh air and natural scenery along with your workout brings a bonus level of payoffs.

Being active in the presence of nature — a green belt, park, or lake, for example — is called green exercise, and research shows it offers advantages that go beyond those of your typical workout:

Self-esteem and mood are enhanced, with the largest improvements in the first 5 minutes of outdoor activity; exercising near the water has even greater effects

Compared to indoor walking, outdoor walking creates more improvement in revitalization, positive engagement, enjoyment, and intent to exercise in the future

Outdoor exercisers rate their sessions as more restorative compared to those who work out indoors — and those exercising outdoors also exercise more often

Study participants experiencing stressful events (such as disturbing movies or difficult tests) followed by exposure to natural settings have a better outlook as well as reduced blood pressure, heart rate, and other signs of stress compared to those exposed to urban settings.

GREEN YOUR FITNESS ROUTINE

Try these ideas to make pairing fitness with nature an everyday habit:

Hold outdoor walking meetings

Try a group exercise class — like boot camp, yoga, or tai chi — outside

Organize or join a lunchtime outdoor walking group

Make biking, hiking, and exploring part of your family’s fun time

Participate in local fitness events such as 5K/10K fun runs, charity walks, and sprint triathlons.

Green exercise combines the mental and physical benefits of being active with the psychological and physical rewards of exposure to natural environments — a winning synergy that adds up to healthier, happier you.

Sara

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4/20/19 6:19 A

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ALL-AMERICAN FITNESS ROUTINE


Physical fitness is a top priority for US military personnel, from enlisted troops to elite forces like Army Rangers and Navy Seals. Being physically prepared for the tasks of duty is essential to mission readiness, life safety, and well-being.

Even if your job doesn’t call for wearing heavy gear while maneuvering rough terrain or jumping out of airplanes, you can still elevate your fitness to the next level by following the lead of the US Armed Forces.

TRAIN TO PERFORM

Training in ways that mimic specific demands of the job — or sport — is vital for peak performance under high-pressure conditions and beneficial for everyone:

Daily activities — like grocery shopping, childcare, housekeeping, and yard work — require reaching, lifting, bending, squatting, and endurance. Upper- and lower-body strength and flexibility, core stability, and cardiovascular fitness help keep your body well conditioned to meet these demands.

Exercises such as arm curls, front and lateral arm raises, and upright rows develop stable shoulders and strong arms.

Regular driving range practice supports coordination, posture, and strength for successful swings.

APPLY THE PROGRESSION PRINCIPLE

New recruits don’t start off with advanced training techniques, and neither should you; too much, too soon is a recipe for injury and burnout. The US Department of Defense promotes systematic programs grounded in exercise science, to gradually increase workloads and workout complexity. This approach begins with a focus on balance and stability, then progresses to build agility, power, strength, and endurance.

Use the same principle with walking, running, or swimming; add no more than 10% each week to your total exercise time or distance. For strength training, increase resistance (by about 5%) when you can perform the recommended number of repetitions and sets, using correct form, for 2 consecutive workouts.

CHALLENGE YOURSELF

Whatever physical demands you face at home or work, getting and staying fit will help you perform and feel your best. Whether you’re an exercise newbie, an experienced athlete, or somewhere in between, check out these training programs for ideas and inspiration. You can even test yourself with military fitness performance standards. Use caution, though; they can be very high intensity, and aren’t safe for everyone, so talk to your healthcare provider first:

Army: Physical Training Guide
www.goarmy.com/downloads/phys
ical-trai
ning-guide.html


Air Force: Fitness Program
www.afpc.af.mil/Air-Force-Fit
ness-Prog
ram/


Marine Corps: Physical Readiness Guide
fitness.usmc.mil/Pages/home.a
spx


Navy: Special Warfare Physical Training Guide
www.sealswcc.com/PDF/naval-sp
ecial-war
fare-physical-training-guide.pdf


Coast Guard: Physical Fitness Program
bootcamp.coastguard.dodlive.m
il/catego
ry/physicaltraining/bootcampp
repwo
rkout/


You can also create your own military-style workout or look for boot camp sessions at your local gym, community recreation center, or parks and recreation department.

Sara

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4/19/19 6:18 A

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STAY ACTIVE ON VACATION


Imagine returning from your next vacation feeling healthier, stronger, and more fit than when you left. It’s not only possible, but probable — when you plan an active vacation.

There’s nothing wrong with lounging on the beach or cozying up to a crackling fire in a mountain cabin. But balancing vacation downtime with more active pursuits will make your time away even more rejuvenating… and fun.

NATIONAL PARKS

From the temperate rain forests of Olympic National Park to the subtropical wilderness of the Everglades, the National Park Service offers something for everyone. Ride horses or go whitewater rafting in Glacier National Park; hike along the rim of the Grand Canyon or take the Bright Angel Trail down into it. Explore the St. Croix National Scenic Riverway on canoe, or hike along the Appalachian National Scenic Trail.

BEACH TIME

Water sports and beach vacations go hand in hand. In warmer climates, try snorkeling, boogie-boarding, or playing volleyball as you soak up the sun. On northern beaches, wear a dry suit for surfing or scuba diving. Kayak in local waters to see wildlife up close. Walking or running on any sandy shore is an excellent way to get in your cardio while boosting leg strength. And many beaches have nearby hiking areas with breathtaking vistas to make your climb worth the effort.

URBAN ADVENTURES

Escaping to the city? Wear your step tracker; opportunities for physical activity are plentiful during a metropolitan getaway. Scour travel guides in advance to locate organized or self-guided walking tours; learn about historic sites and notable architecture to explore along the way. Look for scenic neighborhoods and shopping districts with hills and stairs for a fitness challenge. Wander through museums, science exhibits, and local festivals. Take in the night life with dancing, art walks, and twilight fun runs. Your hotel can advise on safe walking routes to local restaurants and attractions.

REFRESH, RECHARGE, RE-ENERGIZE

Your vacation doesn’t need to be nonstop action to enhance your well-being. Planning for a balanced mix of physical activity and restorative time will work wonders for your mind, body, and spirit… whatever your destination.

Sara

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4/19/19 6:16 A

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SEASONAL WORKOUTS: YOUR PLAN FOR YEAR-ROUND FITNESS


Add excitement, fun, and variety to your exercise routine by mixing it up with each change of season.

SPRING

This time of renewal is perfect for sampling a mind-body activity:

BALANCE BETTER. Tai chi and qi gong combines slow, choreographed movements with breathing exercises to enhance balance, strength, and stability. Join a community class or try it at home with a DVD.

FOCUS INWARD. Drop in to a Pilates class for a taste of this practice, which focuses on core stability and movement of the body as a whole. Popular with dancers, athletes, and fitness enthusiasts, Pilates builds balance and coordination in addition to strength and flexibility.

STRIKE A POSE. Yoga is an excellent activity for all fitness levels, promoting a meditative connection of breath, mind, and body. From gentle hatha yoga to hot or power yoga, you’ll find many styles to choose from, depending on your needs and preferences.

SUMMER

Whether you’re at home or on vacation, warmer weather calls for exploring the great outdoors.

MAKE A SPLASH. Learn to swim, surf, or water ski. Discover underwater worlds with snorkeling or scuba diving; spend an afternoon whitewater rafting or kayaking. Work your core and calm your mind as you glide across a lake on a stand-up paddle board.

TAKE A HIKE. From Kentucky’s Bernheim Arboretum to the alpine vistas of North Cascades National Park, every state offers a bounty of trails to tackle. Whether you prefer an easy day hike, heavy-duty wilderness backpacking, or something in between, spending time in nature restores and refreshes like nothing else.

GRAB A HELMET. Go for a bike ride, and cool off with the wind on your shoulders as you work up a serious sweat. Wear protective padding and learn some fast moves on a skateboard, roller skates, or in-line skates. Saddle up for a trail ride on horseback. Be sure to choose the right type of helmet for each sport.

FALL

Beautiful autumn colors and cooler temperatures are ideal for walking, team sports, and multi-sport events.

COVER SOME GROUND. Walking is fun, simple, and inexpensive; make it a daily habit. Start a workplace or neighborhood walking group. Make after-dinner walks a family ritual. Take a long walk on the weekend to reconnect with your spouse or partner.

GET YOUR KICKS. Have a blast plus a great workout when you join a flag football or soccer team. Whether you’re in it to win it, or just for fun, you’ll enjoy the camaraderie and team energy.

CROSS THE FINISH LINE. Sign up for a fall fitness event like a 10K fun run, half-marathon, Volksmarch, or sprint triathlon. Challenge coworkers to join you, and train together.

WINTER

Combine indoor and outdoor activities to stay fit and feel your best all season.

BREAK A SWEAT. From Zumba® to cycling, kickboxing to water exercise, group fitness classes come in a multitude of formats; sample several to find new favorites and meet like-minded people.

SPIN, SWIZZLE, AND GLIDE. Lace up and take to the ice to build endurance, strength, and stability with a smile on your face. Ice skating burns 400-600 calories/hour and can be so much fun you’ll forget you’re exercising. Check into lessons at your local rink, or just show up and go for it.

HIT THE SLOPES. Love fresh powder? Gather friends for a downhill skiing or snowboarding adventure. Don’t like skiing? Bring a sled, and work your lower body with every climb back up the hill. Prefer level ground? Suit up for Nordic skiing or snowshoeing to enjoy the beauty and peace of a snowy woodland as you work up a healthy glow.

Sara

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4/19/19 6:11 A

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MY FELLOW AMERICA — WHY YOU NEED AN EXERCISE BUDDY


Staying active and fit is way more fun when you join forces with another person focused on similar goals; it’s also more likely to happen, day after day, week after week. Meeting up to work out is a smart way to increase your odds of fitness success; the encouragement you and your buddy get from each other will strengthen your confidence, your resolve, and your friendship.

ACCOUNTABILITY COUNTS

Getting fit on your own isn’t impossible, but it’s more challenging. One advantage of teaming up is having an accountability partner. When you don’t feel like going for that walk or run, chances are you’ll show up if your buddy is expecting you.

There’s something very powerful about declaring your goals out loud to someone else, committing to action steps… and knowing you’re going to be asked to report on your progress. Gaining traction — and making momentum — toward your goals can take a lot longer when you’re answering only to yourself… especially when you’re just getting started.

RALLY THE REINFORCEMENTS

Working with an exercise buddy sets you up for lasting success. Tactics can include:

Weekly progress reviews

In-person kudos and high-fives

Suggesting new activities to try

Going for a bike ride or day hike

Taking a group fitness class together

Sharing a ride to sports league practice

Helping troubleshoot around obstacles

Positive shout-outs by text, social media, or email

Throwing down a new daily or weekly fitness challenge

Training together for a fun run, triathlon, or bike race

Introducing each other to active friends and colleagues

Calling you out when you’re slacking off

Reminding you of how far you’ve come when you feel like giving up.

Think about what a huge difference these strategies could make for you both.

Sit down with your buddy and brainstorm the best ways to support each other. Be specific in asking for the type of support you want; in turn, make sure you’re clear on the type your buddy wants from you. Supporting your exercise buddy may be even more influential than being on the receiving side. And knowing someone is counting on you for encouragement is motivating, and instills a sense of duty to kick your own effort up a notch.

EVERYBODY WINS

Having an ally at your side as you move toward a higher level of fitness can make all the difference in the world. Inspiring each other to keep going through hills and valleys along the way creates a shared sense of determination and accomplishment, builds laser-sharp focus, and gives you ongoing victories to celebrate.

Sara

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4/19/19 6:07 A

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5 MOST ACTIVE STATES IN THE UNION — WHAT YOU CAN DO TO BOOST YOUR STATE’S RANKING


Just 20% of US adults meet national guidelines for physical activity — at least 150 minutes a week of moderate-intensity activity or 75 minutes of vigorous activity, plus strength exercises twice a week. Whatever state you call home, you can make a difference in the well-being of your community by getting and staying active, encouraging people to move more, and supporting policies that promote physical activity.

REGIONAL FITNESS

According to the Centers for Disease Control and Prevention, the 5 most active states are spread throughout the West; the least active are in the South:



How does your state rank? While many factors affect whether or not people exercise, it’s clear that all 50 states have a lot of room for improvement. Even in Colorado, the most active state, only slightly more than 1 in 4 adults meet the guidelines.

HOW TO MAKE A DIFFERENCE

Improving America’s fitness level begins with you. Follow these tips to do your part:

MAKE PHYSICAL ACTIVITY A FAMILY PRIORITY. Take walks and bike rides together, encourage active play at all ages, and participate in sports. Be an active role model, and you’ll influence the well-being of future generations. Kids who grow up understanding that exercise is an enjoyable part of everyday life will teach their own children the same lesson.

BE A FITNESS AMBASSADOR. When you’re active and fit, you inspire people around you without even knowing it. But if you invite coworkers, friends, family, and neighbors to join you for a walk, a 5K run, a recreational basketball team, or a hike, you’ll have even more of an impact.

ADVOCATE FOR PHYSICAL EDUCATION AND RECESS. With increasing demands for classroom time, many children are given far less playground and gym time than they need for good health. Learn about local standards, then work with school and legislative leaders to improve physical activity opportunities for kids.

SPEAK UP. Community walkability, access to parks and trails, and availability of public transportation are just a few factors that affect everyday physical activity; all of these require funding. Contact your elected officials with ideas for supporting physical activity in your area.

VOTE. Some lawmakers do a lot to promote active communities; others don’t. Keep this in mind when you cast your ballot.

FIT NATION

President John F. Kennedy said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

We all want to thrive — as individuals, communities, and as a nation. Regular exercise helps us feel and perform our best, mentally and physically; it reduces suffering from illness and cuts healthcare expenses; it promotes energy and vitality. Taking action to move more every day — and help your community become more active — is one of the most patriotic things you can do.

Edited by: SARASMILING at: 4/19/2019 (06:08)
Sara

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4/18/19 5:57 A

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FITNESS MOTIVATION — HOW TO STAY THE COURSE FOR LIFELONG WELL-BEING


“I want to exercise every day, but I just can’t keep motivated.” Sound familiar? Staying more active takes effort and determination. It’s not easy, but it doesn’t have to be as hard as you may think. Use the science of motivation to set yourself up for lasting fitness success.

CHOOSE THE RIGHT WHYS

Why do we exercise? Michelle Segar, motivational scientist and author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, has studied the issue for over a decade. Her research shows:

When you tell yourself you have to exercise to lose weight or because a family member had a recent health scare, it feels like a chore — and that doesn’t lead to a long-term habit.

Choosing the Right Whys — like playing tennis because it’s fun, or going for a walk because it gives you time and space to think — will help you start viewing exercise as a gift… something to look forward to and enjoy.

FOCUS ON IMMEDIATE REWARDS

It’s well established that exercise is good for you, in many ways; it reduces risk of heart disease and diabetes, enhances longevity, and boosts the immune system, for example. These are all excellent reasons to work out. But Dr. Segar’s research shows that preventing a chronic disease and achieving a goal weight in the far-off future aren’t strong enough motivators to keep you going to the gym after work when a million other things are competing for your time and attention.

The solution? Focusing on the immediate rewards of exercise — like a better mood, less stress, an energy boost, or feeling more relaxed, right now — is far more effective in motivating you to make exercise a part of your routine. Ask yourself:

What physical activities do I enjoy most?

What activities make me feel happier, energetic, joyful, calm, or relaxed?

Whether walking, dancing, golfing, biking, kayaking, or running, do what you enjoy most throughout your week, every week.

MAKE SELF-CARE A TOP PRIORITY

Getting enough sleep, eating right, visiting with friends, and enjoying hobbies are all examples of self-care activities. Most people don’t think of exercise as self-care, but as just another to-do on a list that’s already too long.

Dr. Segar explains that making exercise part of self-care and giving yourself permission to make it a daily priority are huge steps toward a sustainable exercise habit. In No Sweat, she writes:

“Instead of thinking about how to fit regular physical activity into a crammed schedule, it’s much more useful to consider the many ways in which physical activity can help us joyously and resiliently interact with what we care most about.”

REMIND YOURSELF THAT EXERCISE MAKES LIFE BETTER

Look for opportunities every day to move your body in ways that make you feel fantastic. When something is fun and enjoyable, it’s easier to find time for it. What activities would feel like a gift to you?

Sara

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THE AMERICAN WAY


Questionable food choices and low physical activity levels have become a way of life for many — as American as baseball and apple pie. But a healthier lifestyle isn’t difficult, inconvenient, or boring… far from it. By making good choices, and being creative with your time, healthy habits will make your life more enjoyable than ever.

By joining Spark Sisters Rising, you’ve shown your commitment to improve your well-being. Try these ideas for increasing fitness and making nutritious choices.

ACTIVITY:
Learn a new sport — try volleyball, soccer, or softball

Encourage your family to walk with you after dinner

Pledge to be active for 20 minutes or more for every hour you spend watching TV

Look for opportunities to move more throughout the day, at work and at home

Train for a 5K or 10K walk or run

Buy a fitness DVD/video as a great indoor option

Go for a bike ride through your community or on a nearby trail

Join a walking or swimming club.

NUTRITION:
Buy or explore the library for a healthy cookbook and search EatingWell.com for new ideas

Stock your freezer and pantry with options for quick and easy, yet healthy, meals

Try new vegetables and fruits

Prepare and freeze healthy meals for reheating when you’re crunched for time

Take a low-fat cooking course

Choose more whole grains, fresh produce, low-fat dairy, and lean protein

Eat breakfast daily, including the items above.

A Model for Your Community

Your dedication to enhance health will be an example for family and friends, and you can take it even farther. Find and encourage health resources, events, activities, and choices — communities that foster wellness can have a positive impact on everyone. Take Dyersville, Iowa for example. This small town — setting for the movie Field of Dreams — has formed social and physical activity groups, added healthier items to restaurant menus, made kickboxing classes a popular activity, and encouraged residents to walk everywhere. After 4 years, the 4035 Dyersville residents lost a collective 12,000 pounds!

HERE’S HOW YOU CAN BECOME AN ADVOCATE FOR YOUR COMMUNITY:
Ask local businesses to sponsor a fitness fair

Recruit a team to participate in a walk for a cause

Request that local restaurants add healthier options to their menus.

Visit walkable.org for more ideas on advocating a walker-friendly community.

A Healthier You and a Healthier US

Developing healthy habits shows self-respect and positive pride. As you take these steps, you’re contributing to the overall wellness of our nation.

Sara

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HOME GYM CLUB



How can you get support, encouragement, personal training, and an exclusive gym membership… all for free? Start a home gym social club. Many of us own fitness equipment — from treadmills to resistance bands — that might not get enough use. But gather a group to work out and you multiply fun and fitness. Try these kickoff tips:

Create a shared schedule. You might use an online calendar or a private social media group, or just trade emails with your gang. Decide meeting dates and times.

Consider a theme. Keep your crew focused with a plan. For instance, Mondays might be boxing workouts on Mike’s heavy bag, with intervals tossing a medicine ball or jumping rope. On Fridays, everyone agrees to try a randomly chosen DVD from Kathy’s collection.

Set up stations. Since equipment will be limited, work out in a circuit. With music as a timer, use dumbbells, then move to a speedy session on the stationary bike before hopping off to do calf raises.

With a team effort, the whole group benefits. Who will join you on your motivating mission?

Sara

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3 GREAT REASONS TO GET FIT



Whether you commit to a daily lunchtime walk, working out at the gym, or joining a basketball league, physical activity helps you move toward the best version of yourself.

You’ll feel better now. A single cardio session can boost mood for up to 12 hours; and even a brisk, 10-15 minute walk will help you energize, shake off stress, and squeeze more joy out of your day.

You can be like Einstein, Van Gogh, and Tarantino all rolled into 1. Well, maybe not all 3… but count on improved mental sharpness and unleashed creativity as happy byproducts of getting a move on.

You’ll hack the aging clock. Rosy flushes and runner’s highs not only make you look younger, but also make you younger on a cellular level. Research shows that exercise may have a protective effect on our biological aging markers, known as telomeres.

Feeling terrific? Enhanced creativity? A youthful glow? What will you get from your next workout?

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
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TRICKS TO LOVE EXERCISE TIME



Have you ever noticed how excited a dog gets before a walk? Wouldn’t you love to feel that way before your workout? It’s possible! When you see active time as a reward, you can’t wait to get started. Here’s how to make exercise time the tail-wagging best part of your day:

Schedule suspense. Pair your fitness time with an exciting recorded-book mystery or intriguing bestseller. You’ll look forward to hearing the next chapter each time you lace up your sneakers.

Plan to play. A sports league’s camaraderie and laughs will keep you coming back for more. Revisit a favorite childhood game such as baseball or dodgeball. Or look to Ultimate Frisbee® for a heart-pumping game that levels the playing field for participants of all strengths and sizes.

Have a heart-to-heart. You probably don’t get to spend enough time with some of your favorite people. Try combining talk time with a long walk or weight-lifting session.

Try a motivating new activity this week and find out how good it feels.

Sara

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READY, SET, GO



You’re on board with the payoffs of an active lifestyle and ready to get moving… good for you! Before you step out, activate your stride for maximum benefit.

Ease in: Warm up with a slower walk — for the first 3-5 minutes — to signal your body that cruising is underway. Alternately, you can march in place or do another cardio activity at a slower pace to prepare your body for the workout ahead.

Get dynamic: This part is optional; just warm up and go if you’d like. But if you want to give your joints a little more attention, try a few dynamic stretches. Exaggerate range of motion to help loosen your hips and legs. Gently swing 1 leg from behind you into a knee raise several times. Repeat on the other side. Squat up and down slowly, bending only at the knees and keeping your chest up. Circle your ankles in both directions, then flex and point them. Roll your shoulders up and back.

Post-walk stretching: After your walk is the perfect time to stretch warm muscles. Cool down with 5 minutes of movement at a slow pace. Then, lean into a wall and stretch the calves. Move into a standing or lying quadricep stretch to target your front upper legs. Next, lengthen the back of your upper leg with a standing hamstring stretch.

Enjoy your walk today!

Sara

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NO GYM MEMBERSHIP NEEDED



For some, going to the gym can be just what the doctor ordered to start and stick to an exercise routine. Others may prefer working out on their own. If a gym isn’t your thing, there are plenty of fun ways to stay active, including:

Swimming. Easy-on-the-joints, total-body workout, swimming can be adjusted to accommodate all fitness levels.

Walking. Wear a step counter and aim to increase your average daily steps by 1000-2000 each week, up to about 10,000 steps a day for well-being.

Group fitness classes. Check out a DVD from the library, stream online classes, or join a stand-alone class at the local community center.

Tai chi. The gentle postures promote strength, muscle control, flexibility, and stress reduction.

Strength training. Add weights and resistance bands.

Be sure to check with your doctor before starting a new physical activity routine. How will you be active today?

Sara

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DID I JUST EXERCISE?



Make exercise an adventure, and you’ll never have to talk yourself into it. Think outside the gym and play the daredevil. These activities are sure to put a sweaty glow on your brow — and a smile on your face:

Geocaching. Indiana Jones™… Lara Croft™… you. Play an exhilarating game of turbo hide-and-seek and boost your heart rate while you’re hunting for treasure.

Live Action Role Playing. Or LARPing, to those in the know. It might seem silly to some, but LARPers in the midst of an amazing fantasy adventure are living out a swashbuckling novel. Wear a costume, swing heavy weaponry, and run for your life. No workout is more exciting.

Climbing. Stumps, rocks, fallen trees — anything higher than level. Tackle it all like a tree-hugging Spider-Man™.

Get ready for your adventure.

Sara

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BOOSTING YOUR WILL



“I’m not in the mood to exercise.” Sound familiar? How can you stifle the whispers that weaken your will? Good news: You can override motivation-busters with a little self-coaching.

Go big. Studies show that taking on big challenges are more motivating than taking baby steps. So if you want to experience remarkable changes in your health and how you feel, take a big leap toward a healthier lifestyle. Make walking part of your daily routine; add colorful veggies to every meal; and limit sugary treats to a rare indulgence.

Set yourself up for success. Sometimes your best bet to resist the splurge is to avoid the lure. Stock your fridge and cupboards with nutritious fare. And surround yourself with support to strengthen your resolve — like hanging out with folks who go hiking instead of hitting happy hour.

Reward yourself. Progress deserves a pat on the back. Give yourself mini-goals, such as reducing after-dinner snacks or adding 2 produce servings/day for a week — then celebrate with mini-rewards like a new workout top or movie.

Sara

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SOOTHE POST-WORKOUT ACHES



After a killer workout, you know what’s coming: that satisfying ache of a well-worked muscle. As your tissues repair, they get stronger, but you may experience soreness for a day or so. Try these tips to alleviate aches:

Gentle stretches. When muscles are in recovery mode, they tend to tighten up, exacerbating feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and help you feel better.

Light massage or foam rolling. It can reduce tightness while stimulating blood flow, which in turn helps speed recovery.

Cold bath. Studies show that immersing yourself in a post-workout cold water bath may help minimize pain. Not up for a chilly dunk? Instead, apply an ice pack for 15 minutes.

Above all, make a habit of eating right every day and getting plenty of rest and recovery time to optimize training and recovery. Treat your body well and it’ll be ready for the next exercise session.

Sara

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CATCHING ZZZ



Sleep, like diet and exercise, is important for our minds and bodies to function. Even when you shortchange yourself by a single hour, you’ve created a sleep debt. Over time, this can add up to decreased performance in how you learn, concentrate, and react.

How much sleep do you need? The average adult requires 7-9 hours of quality sleep to be well rested. Factors to consider:

Cortisol, a stress hormone, increases when we’re sleep deprived; the result is an appetite trigger, even if you’ve met your nutrition needs for the day

Glucose tolerance, or how effectively your body uses carbs, also suffers when you’re short on sleep; this can lead to weight gain or make it harder to lose weight

The body focuses on cleansing and restoring while you sleep; it repairs cells and tissues plus protects your immune system.

The next time you have an urge to stay up late, think about how great it feels to start your day refreshed. Then, hit the sheets.

Sara

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NO EXCUSES!



“I just don’t have the time.” “I’m too tired.” “I’ll look silly.” Sound familiar? Try these techniques for gently coaching yourself to a more active lifestyle:

Be flexible. It’s inevitable that you’re going to miss a day or 2 — your child is sick, you had to stay late at work. But don’t let a slip cause you to give it up all together. Commit to starting again the next day with an activity that’s fun and invigorating. Power-walk around the building on your lunch break. Double-time your pace when you have to climb a flight of stairs. Sprint with your kids back and forth at the park.

Wake yourself up. Exercise actually boosts energy levels, so it can be exactly what you need when you’re tired. Pound out a few jumping jacks first or march in place, then splash some cold water on your face to cue your body that it’s time to work out.

Use your living room. Some people prefer the convenience and privacy of a home exercise program. Stream an online workout, or check out a DVD. If you have the space, get your own stationary bike or treadmill.

Take it a step further by writing down the excuses that pop up in your mind most often. Then, list 1 or 2 solutions for each. You’re on your way!

Edited by: SARASMILING at: 4/17/2019 (06:18)
Sara

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HOW TO FIND YOUR SOLE MATE



For every possible activity, there are specialty athletic shoes. Wearing the correct type not only provides the best support, but also can reduce the risk of injury. Before you buy your next pair, consider these tips:

Running shoes. Ideal for jogging, walking, or bicycling, running shoes are not recommended for activities that require substantial ankle support, such as jumping, racquet sports, or basketball.

Walking shoes. Designed for professional race-walkers, most walking shoes are typically not practical for jogging or bicycling too; consider a pair of running or cross-trainer shoes instead.

Tennis shoes. With reinforced ankle support and good traction, tennis shoes are perfect for activities that involve side-to-side movement. In addition to racquet sports, tennis shoes are also appropriate for basketball and aerobics.

Cross-trainers. If you participate in a wide variety of activities, cross-trainer shoes are an economical choice for jogging, walking, racquet sports, basketball, and aerobics. If you’re an avid jogger, however, consider investing in good pair of running shoes for optimal arch support.

For suggestions on selecting athletic shoes, including the correct fit, visit the American Academy of Podiatric Sports Medicine.

Sara

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3 STEPS TO REACHING YOUR GOALS



Dream big about what you want to accomplish in the coming months. Then pursue those wild dreams with an organized plan. Here’s your guide to achieve more:

Be specific. Describe what success looks like, including a timeline. For example, instead of “Travel more,” you might write, “Visit Bali surf festival during early October.”

Plan your progress. Working backward, think about the steps needed to reach your goal. You might need to put aside savings each month, renew your passport, or sign up for a class. Assign a date to each action, so you can manage your time wisely.

Check in. Revisit your plan regularly — it’s fun to see your goal getting closer. Consider sharing progress reports with family and friends by email or social media. You’ll gain extra encouragement and motivation to strive toward success.

What will be your first goal?

Sara

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FITNESS IN A FLASH



When a busy week has you short on time, keep exercise at the top of your list. Scale back on duration, but turn up the heat. These high-intensity formats will help you stay fit on a tight schedule:

Kettlebells. For a total-body workout that boosts strength, balance, plus aerobic fitness — and burns calories like you’re running a 6-minute mile — use kettlebells. Proper technique is vital, so get it right by learning from a certified fitness pro.

Tabata-style training. Whether you prefer cardio, weights, or circuit training, alternate 20 seconds of all-out screaming effort with 10 seconds of rest. Work up to 6-8 cycles for 3-4 minutes total; set your timer or use an app like UltraTimer to stay on track.

Nordic walking. Grab a pair of poles and get out there — Nordic walking is good for all fitness levels. You might get some curious looks, but you’ll burn more calories, strengthen your upper body, and get a wicked cardio workout.

Note: Work your way up to full kettlebell and Tabata-style training. If you’re a beginner, or have a condition that could be made worse by exercise, ask your healthcare provider if high-intensity workouts are right for you.

What new fitness activity will you try this week?

Sara

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COUNTDOWN TO FITNESS



When you’re pushing through a challenging workout, try this trick to stay motivated: Count backward. An NYU study showed time seems to go faster when you’re counting down. Use it to your advantage:

At the gym. Hop on exercise machines that have a countdown timer. Cheer yourself on as the clock winds down… Just 5 more minutes — easy! Or use a smartphone app to try interval training: Alternate 30 seconds of higher-intensity effort with periods at a slower pace.

Around the neighborhood. Go out for a walk or jog with a deadline in mind — 30 minutes until your favorite TV show starts, for example. You could also use the sun as your timekeeper. Check the sunset time for your area, plan a route, and challenge yourself to make it home before dark.

Beat the clock during today’s workout and feel extra pep in your step.

Sara

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ADVENTURE TIME



Sure, keeping the status quo may be easier, more comfortable, less scary… but where would we be without a little adventure? Here are a few reasons to take the path less traveled:

You crave it. What’s on your bucket list? Chances are, it’s a litany of uncharted experiences… dream destinations or brave exploits. Acknowledge the part of your spirit that yearns to move closer to the unattainable and grab the brass ring.

You’ll be happier. Go ahead and hike the Appalachian Trail. Soak in the Colorado hot springs. Make homemade tortellini in Tuscany. Research shows that people who try a variety of experiences are happier in the long run than those who play it safe and have fewer experiences.

You’ll have more fun if you bring a buddy. Book that trip for 2 and double the fun. Taking a friend along for the ride amplifies the pleasure you get from your adventure.

Are you ready to cross a few things off your bucket list?

Sara

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KNOCK KNOCK, OPPORTUNITY HERE



If timing is everything, as they say, be ready. Staying open to opportunities, whether it’s a promotion or a new calling, means pumping up your risk-taking muscle and replacing fear and anxiety with curiosity, excitement, and optimism. Try these strategies:

Remember risks of yore. Take an inventory of previous risks that turned out well: learning to drive, going to college, moving to a new city, losing weight. What might you have missed if you hadn’t embraced these opportunities?

Start with mini-risks. Take small, low-risk chances whenever possible, despite discomfort. Try a new exercise class at the gym, taste a different food or restaurant, wear a color you normally don’t, talk to a stranger while in line at the grocery store. Notice what happens.

Know your risk tolerance. Ask yourself what’s the worst possible outcome of taking the risk you have in mind. Can you live with that? If it feels unbearable, it’s probably not the right decision for you.

Taking risks can open a world of possibilities.

Sara

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SURPRISING REWARDS OF CORE TRAINING



Once you start improving your core stability, the benefits translate into both workout performance and daily life. To effectively build stability and endurance, you’ll need exercises that cause your body to become unstable, requiring your core muscles to set it right. Training your core offers these advantages:

Improved posture. A stable core helps correct posture by distributing weight evenly throughout the body. Core exercises target muscles of the abdomen, low back, pelvis, and hips, teaching them to work together more effectively. Core training can also include movements that challenge the shoulder stabilizers (chest, upper back, shoulder girdle).

Reduced back pain. Improving endurance and stability throughout your core helps prevent back pain and reduce existing aches.

Improved performance. Core training enhances your ability to do sports, fitness activities, or activities of daily living; with greater stability and endurance, you’ll be able to main proper core alignment for longer periods, no matter what you’re doing… making all your movements more efficient and effective.

Try a regular core workout and see what happens.

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HONING HEALTHY HABITS



Old habits may seem hard to shake, but they can be replaced by new ones. If you’re aspiring to a healthy overhaul, these tips can help:

Prepare for success. Schedule your exercise sessions — make them a priority. Stock your kitchen with a variety of nutritious foods. Realize occasional setbacks are a normal part of the process. Establish a support system to discuss your victories and challenges; collaborate with others looking to make healthy changes. Practice patience and self-compassion.

Keep things interesting. Build in motivation to move more or eat healthier. There are numerous paths to explore: Join a recreational sports league. Start a walking group. Adopt a puppy to walk with. Take up gardening. Sign up for healthy cooking classes and try new recipes at home.

Focus on the right-now advantages. Moving toward fitness? Zero in on the “feel-good” boost that comes with breaking a sweat, the mood elevation, and the stress-relieving benefits. If you’re looking to eat healthier, savor the juicy sweetness of fresh strawberries, and the satisfying crunch of a spinach salad. Notice how much better you feel when you eat foods that nourish your body.

Believe in yourself. The benefits of positive self-talk can be profound, equipping you with the confidence you need to keep moving forward. It’s never too late to learn a new skill; you can establish new habits for a lifetime of well-being.

Sara

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NEW SHOES, NEW ATTITUDE



A fresh pair of shoes can amp you up for a great workout. Try these tips to get you started on the right foot:

Shop in the evening. Feet swell during the day and go down in the late afternoon, so shop when they’re at their biggest.

Make sure they’re just a little roomy. Leave enough space so you can wiggle your toes, but not more than that.

Forget them if they hurt. Don’t expect a painful breaking-in period. They should feel comfortable from the first step. They’ll be even more so once you have a good 20-40 miles on them.

The right shoes are a key component of a vibrant fitness program.

Sara

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CYCLE BACK IN TIME



Want to hop on a pedal-powered time machine? A bike could help turn back the hands of time. One study found that participants showed younger-looking skin after 3 months of twice-weekly cycling exercise. Start with these stationary bike basics:

Prepare to sweat. A small towel and full water bottle are essential, especially if you attend a group cycling class, where it’s not unusual to burn more than 400 calories in 45 minutes. Experts recommend drinking 6-10 ounces of water before and every 10-20 minutes during your ride.

Adjust the bike. Move both the handlebars and seat to fit your height. The seat should be about hip height when you’re standing next to the bike and allow for a slight knee bend with legs fully extended. Set the handlebars so you sit tall with only a slight elbow bend.

Fixate on form. Before you attempt lightning speeds, concentrate on proper technique. For best results, use a workload that allows you to maintain a brisk pedaling pace. Keep your chest lifted and avoid a tight grip on the handlebars. And pay close attention to your class instructor.

Look up your local cycle studio or gym class today for some anti-aging activity.

Sara

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MORE HONEY, LESS VINEGAR



The power to change lives, create happiness, make the world a better place… it’s all in your hands. Simple acts of kindness are gifts to both receiver and giver. Use these tips to help your kindest self emerge:

Start with yourself. Filling your tank first lends you the patience and energy to give to others. Exercising, deep breathing, meditating, reading, cooking… whatever recharges your batteries. Just 20 minutes a day can make a difference.

Slow down. When life moves at warp speed, those around us often become a blur — obstacles to move around or through on the way to our next task. Spare a few seconds to notice others and practice kindness. Compliment a stranger, greet your bus driver by name, put your neighbor’s paper on their doorstep in rainy weather — consider these little gifts you can sprinkle throughout your day.

Give up gossip. As the saying goes: If you can’t say something nice, don’t say anything at all. Avoid talking unkindly about others; instead, look for opportunities to lift someone up.

How can you be kind to someone today?

Sara

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ARE YOU READY FOR THE NEXT LEVEL?



Not feeling the burn? Or seeing any change? Welcome to the workout plateau. You can make a few simple adjustments to get past this minor hiccup in your routine and nudge yourself out of fitness limbo:

Switch it up. Our bodies are highly adaptive and constantly working to maintain balance. Because your body adapts to repeated challenges, it’s beneficial to mix up your cardio routine every 4-6 weeks.

Kick it up. Add some hills to your route or increase the length of your runs. Try some intervals to increase the calorie burn. Take a couple of spin classes or hit the rowing machine.

Pump it up. If you’re not strength training, now is the time. And if you already are, change up your routine every 4-6 weeks to keep progressing. Aim for 2-3 weekly total body workouts, and gradually increase the resistance to challenge your muscles.

Check it out. Consider 1 or more sessions with a certified personal trainer for a safe and effective exercise program tailored to your needs, preferences, and goals.

If you haven’t seen results lately, up the ante and leave that plateau behind.

Sara

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HAPPIER TRAILS



The fresh air and greenery is calling your name — time to go off road. You may have to hop over rocks and roots, but the benefits of exploring trails are well worth the effort. Uneven terrain challenges more muscles and helps improve your balance, agility, and coordination. Try these tips to make your transition to the trails a breeze:

Choose trail-worthy wear. If you’re going to hoof it on a wood chip or packed dirt path, your regular walking or running shoes will do. But trail shoes provide more protection for your feet and have lug outsoles to improve your traction — important for rocky or slippery routes.

Try flatter first. Trails work your leg muscles and ankle joints harder than roads or treadmills do, so begin on flatter paths and go for only 30 minutes or so during your first outing. Increase your time and distance by 10% each week.

Step higher. To prevent tripping over Mother Nature’s speed bumps, lift your feet — especially your toes — slightly higher than if you were on pavement or indoors on a treadmill.

It’s time to get outside and enjoy Nature’s playground.

Sara

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3 FUN WAYS TO GET MOVING WITHOUT A GYM



Hitting the gym consistently is a fantastic path to fitness, but not the only route. Shake it up with one of these out-of-the-blue sweat sessions that’ll keep your routine fresh, while still delivering great results:

Head to the track. Running is a great way to turn up the heat, and a change of scenery is always refreshing. Find a local school track and try interval training or beating your personal best time. You’ll almost hear the crowds cheering in the stands.

Take a walking tour. Lace up and be your own guide as you see a nearby town through a fresh pair of eyes. Monuments and magnificent architecture take on a marvelous gloss from ground level. Check out your local visitor center for information.

Turn chores into a workout. The dual accomplishment of a clean house and a completed workout is the ultimate win-win. Throw on your shoes, crank up the music, and focus on chores that really get you moving, such as scrubbing the tub or vacuuming. Try some push-ups or squats every time a new song starts to play.

Need a change of pace? Try a homegrown workout this week.

Sara

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SNACK ATTACK



Whether it’s the morning grumbles or mid-afternoon munchies, a snack attack can hit at any time. Stay ahead of your hunger and feel your energetic best with these tips for wholesome snacks:

Start with STOP (Stop, Take a breath, Observe, and Proceed). This simple mindfulness skill will help you tune in and find out what you really need — whether it’s fuel, fluids, or a little stress relief.

Try to stay between 100-200 calories for any snack. Pair up protein and carbs for nutrition that satisfies and energizes.

Stash a can of nuts and a box of raisins in your drawer for a sweet-and-salty trail mix.

Please your sweet tooth with fresh apples, bananas, oranges, and pears — they’re portable and don’t need daily refrigeration.

Try yogurt cups — you can buy them or make your own by scooping dollops into reusable containers. Keep a box of granola or bran cereal around to add a little crunch.

Go with whole grain bagels or breads with low-fat cream cheese or peanut butter. Or have a bowl of whole grain cereal and skim milk.

Cut veggies like red peppers, celery, cucumbers, carrots, or broccoli at the start of the week and group them into sandwich bags to grab easily. Do the same with handfuls of whole grain crackers and some low-fat string cheese.

Sara

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LOW-TECH FITNESS TIPS



People were fit long before the elliptical machine — it makes sense to incorporate some low-tech fitness moves into your day. These blasts from the past are fun and beneficial:

Farmer’s walk. Reminiscent of country chores, you carry a heavy weight in each hand and walk, keeping core muscles tight and shoulders back for good posture. You can use dumbbells, kettlebells, or, most authentically, filled water buckets. Farm tip: 4 gallons of water equal 33 pounds.

Stair climbing. No need for a machine — head to your nearest tall building, subway station, or sports stadium to find plenty of invigorating steps. Bonus: A comparison study found that stair climbing achieved the same aerobic improvement as flat walking in half the time.

Jumprope. You’ll find this schoolyard game is not just for kids. Even boxers and NFL athletes use the rope as a demanding workout to increase endurance and improve footwork. At a fast pace, it’s the intensity equivalent of running at 7 miles/hour (an 8.5-minute mile).

Add these old favorites to your activity this week for a new challenge.

Sara

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MEET ON THE MOVE



Have you tried a walking meeting? Innovator Steve Jobs was well known for conducting conversations on the move. He knew bodies in motion have more active minds. And a recent Stanford study found the same: Walking boosts creative thinking. Try introducing a healthy new habit:

Strolling status updates. Walking meetings are easiest with a small group. Start by inviting an employee or your supervisor on a jaunt for your weekly status meeting. Jot down agenda items ahead of time on a small notepad to keep the meeting professional and on track.

Conference call circuit. A wireless headset means you can take phone meetings on foot. You’ll gain privacy you can’t get at many workstations, plus mood-boosting sun and fresh air.

Coffee to go. If you can’t motivate meeting attendees away from the table, you can sip and stretch your legs in nature. Take a brisk lap; you may find it might be even more invigorating than a cappuccino.

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PUT YOU ON YOUR TO-DO



Prioritizing your personal well-being with self-care tips like these can help you stay energized and productive:

Address your needs. Are you getting proper exercise, nutrition, and relaxation? Work healthy meals, a favorite physical activity, and adequate downtime into your daily routine. Schedule something you enjoy, such as a movie, hike, or visit with a friend.

Set boundaries. You don’t have to be everywhere or do it all. Get in the habit of declining activities that you don’t really want to do or will add stress. Delegate chores and ask for help when you need it. Say yes to your well-being by saying no to an unwanted obligation.

Practice a daily ritual. Carve out time for a morning meditation, an afternoon walk, or a favorite hobby in the evening. Just spending a few minutes alone reading or sipping a cup of tea can rejuvenate body, mind, and spirit.

Take time for yourself, and keep in mind that you’re also giving a gift to those who depend on a healthy you. What will you do during your “me” time today?

Sara

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2/6/15 6:42 A

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This is definitely motivating! It is meant to be about women's ministry however I took it to be more than that. A reminder that we are all capable of so much more.

www.faithit.com/why-we-dont-need-wom
en
s-ministry/#.VNQ1D111F8J.facebook


Love this part especially...
________________________________________

Let’s be a community of women, gathered together to live more whole-heartedly, to sharpen, challenge, love, and inspire one another to then scatter back out to our worlds bearing the mandate to be women that love. Idelette McVicker wrote:

Let us RISE to the questions of our time.

Let us SPEAK to the injustices in our world.

Let us MOVE the mountains of fear and intimidation.

Let us SHOUT down the walls that separate and divide.

Let us FILL the Earth with the fragrance of Love.

Let us be women who Love.
________________________________________


I couldn't have put what I have wanted for this group and for my life any better than that. emoticon

Edited by: SARASMILING at: 2/6/2015 (06:42)
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58 Reasons to Feel Good about Your Body (at Any Size!)
Start a Revolution: Stop Hating Your Body!

www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=2007&utm_source=sparR>kpeople&utm_medium=email&utm_campaig
n=
best-of-sparkpeople


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1/13/15 10:58 A

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Holy Cow! Lots of info!!

24 Diagrams To Help You Eat Healthier
Including quick and easy dinner recipes, a Paleo shopping list, a guide to portion sizes, and more.


www.buzzfeed.com/carolynkylstra/heal
th
y-eating-charts?bffb&utm_term=4ldqpkR>l#4ldqpkl


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What You Need to Know About pH
www.mindbodygreen.com/0-3400/What-Yo
u-
Need-to-Know-About-pH.html


Remember high school science class? Well, if you don’t, here’s a little refresher course. The body maintains a delicate pH balance. Technically, pH is a measure of the hydrogen ion concentration in solution. Wha? Don’t worry I won’t get too technical. For now all you really need to know is that the pH scale runs from 0-14. Neutral pH is 7.0. The higher the pH (greater than 7) the more alkaline, while a pH lower than 7 is acidic.

Proper pH varies throughout your body. Saliva ranges between 6.8-7.4 while your urine is normally more acid, especially in the morning due to the metabolic process of preparing for elimination. Health hint: when using pH strips to test your urine ignore the first morning pee reading – start with your next bathroom visit. By far the most important measurement is blood pH and it has a very narrow range. An understanding of how to keep your blood in an alkaline range is important for maintaining good health. Your body doesn’t just “find” the balance it works extremely hard to create it. When you make poor lifestyle choices or are burdened by a toxic environment, your body has to work harder to create a peaceful homeostasis.

For good health our bodies need to be slightly alkaline (with a pH of between 7.365 and 7.45). Sounds simple right? But this is not mathematical scaled based on arithmetic, pH operates on a logarithmic scale with multiples of 10. Therefore, it takes ten times the amount of alkalinity to neutralize an acid. I wish I was a graph wizz, I’m not, so here’s my very basic attempt at explaining this…

0-1-2-3-4-5-6-7-8-9-10-11-12-13-14 (The pH Scale – neutral is 7)

A jump from 7 to 6 doesn’t seem like a lot but in actuality it will take ten times the amount of alkalinity to neutralize. 7 to 5 = 100 times. 7 to 4 = 1000 times. 7 to 3 = 10,000 times. Get the picture?

Now think of the standard American diet. Most folks are bathing their cells in an acid bath by making poor 3 or more times per day with coffee, dairy, sugar, more coffee, more dairy , then factory farmed meat, and then maybe even some frozen yogurt for dessert (aka frozen chemicals).

One of the biggest causalities of the SAD—standard American diet—is the toll it takes on the body, especially the digestive system, liver, and kidneys. Inflammation, allergies, arthritis, skin problems, mood disorders, depression, constipation, bowel issues, stress (physical & mental) and chronic disease LOVE this diet.

By eating a more alkaline diet (leafy greens, wheatgrass, veggies, sprouts, avocados, juicing, green smoothies, soups) as opposed to an acidic diet (high in animal products, processed carbs, refined sugar, and booze, cigs and coffee), we flood our bodies with chlorophyll, enzymes, vitamins, minerals, and oxygen. Healthy food creates healthy cells and healthy thoughts. Conversely, junk goes in and junk comes out.

Look at your plate, peek in your glass. What direction are you moving in? On the pH scale, Soda = 2. Coffee = 4. Cucumber = 7. Get the picture? Burger, fries, diet cola, muffin, candy bar? Acid bath! Green drinks, salads, sprouts, wheatgrass? Alkaline super disco! Your goal is to make energy deposits instead of constant withdrawals.

Alkaline & Acidic Foods Chart: The pH Spectrum..
www.mindbodygreen.com/0-5165/Alkalin
e-
Acidic-Foods-Chart-The-pH-Spectrum.html


Peace and pH!

Kris

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15 Reasons to Use Apple Cider Vinegar Every Day
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Apple cider vinegar is my new obsession. I recently began taking apple cider vinegar shots a few times a day for a quick and effective energy burst. However, I've since discovered so many other useful ways to incorporate apple cider vinegar (ACV) into my daily routine.

It's effective for pretty much anything—your skin, your hair, your house, and even your pets can benefit from its qualities. Raw, organic, unfiltered and unpasteurized, apple cider vinegar is so much more than a salad dressing!

1. Apple cider vinegar can detoxify your home.

It's made from apple juice and is fermented to hard apple cider. It's then fermented a second time to become apple cider vinegar. By using ACV in lieu of other products, we instantly decrease the consumption of unnatural chemicals in our homes and daily lives.

2. It can make your hair shine.

Apple cider vinegar can be used as a rinse for your hair after shampooing, and will boost your hair's body and shine. I recommend recycling an old shampoo bottle, then filling it with 1/2 a tablespoon of apple cider vinegar and a cup of cold water. Pour the solution through your hair after shampooing several times a week for dramatic results.

3. Natural apple cider vinegar regulates the pH of your skin.

Dilute ACV with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing, and in the morning before you apply your moisturizer. A dab of apple cider vinegar can also be left on the skin overnight to fade age spots or acne scars.

It's also a recommended agent for warts. For warts, soak a cotton ball in apple cider vinegar, then fasten the cotton ball over the wart with a Band-Aid overnight. The skin may swell some as it reacts with the solution. However, the wart will fall off. Once it falls off, the treatment should be continued for a few more days, to make sure the wart doesn't return.

4. It can remove stains from teeth.

Rub teeth directly with apple cider vinegar, and rinse with water.

5. It can soothe sunburnt skin.

Add a cup of apple cider vinegar to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.

6. Apple cider vinegar can be used as a natural aftershave.

Fill a bottle with equal parts apple cider vinegar and water, and shake before applying to the face.

7. It's an all-natural massage treatment.

Rubbing apple cider vinegar on your hands and feet will give massage-like benefits and relief to tired hands and feet.

8. Apple cider vinegar can aid in weight loss.

For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily intake of acetic acid (which is a main ingredient in apple cider vinegar).

In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.

9. Apple cider vinegar will balance your entire inner body system.

The body constantly strives to achieve a state of equilibrium. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy and higher incidences of infection. Hence, my desire to sip some a few times a day for a natural boost of energy.

10. It can help you detox.

As part of balancing the body's pH, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.

11. ACV is great for your lymphatic system.

This miracle vinegar helps to break up mucous throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that apple cider vinegar can help with allergies because of its ability to reduce mucous and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms, such as sore throats and headaches.

12. It can help your body get rid of candida.

This vinegar is rich in natural enzymes that can help rid your body of candida—yeasts that are attributed to thrush in humans. Candida also is blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.

13. ACV can help you reduce heartburn.

Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking a teaspoon of apple cider vinegar followed by a glass of water. Note that apple cider vinegar will not give relief if you have an ulcer.

14. The use of apple cider vinegar is effective in repelling fleas on your pets.

One part vinegar and one part water can be sprayed on your pets fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

15. It's an all-natural room freshener.

Apple cider vinegar will clean your toilets and leave your bathroom smelling like apples! Just pour apple cider vinegar into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix 1/2 cup of apple cider vinegar with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses and mirrors, too.

As you can see, apple cider vinegar is a miracle product that cab be used in a multitude of ways. I highly recommend its use!

Sara

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After reading this, you’ll never look at a banana in the same way again..
www.undergroundhealth.com/after-read
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g-this-youll-never-look-at-a-banana-R>in-the-same-way-again/

emoticon emoticon emoticon emoticon emoticon
By Sina Anvari – Karenstan.net

This is interesting. After reading this, you’ll never look at a banana in the same way again. Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

bananastages
But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:

Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:

200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.


HANGOVERS:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:

Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:

Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

Sara

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10/12/13 8:22 A

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emoticon Want to Reduce Your Sodium Intake?


The U.S. Dietary Guidelines for daily sodium intake are 2,300 mg for adults under 50; 1,500 mg for adults between 50 and 70; and 1,200 for those over the age of 70. Americans typically consume from three to five times these amounts.

Leave the table salt (which has 2,300 mg of sodium in one teaspoon) on the table and try the following steps to help keep your levels within range:

emoticon Use sea salt or kosher salt for cooking. Sea salt has more minerals - displacing some of the sodium - and its complex, nuanced flavor means you can use less. Similarly, kosher salt has 25 percent less sodium than table salt.

emoticon Avoid visibly salted foods, especially snack foods.

emoticon Rinse canned foods packed in saltwater such as beans, vegetables and tuna, all of which can have high amounts of sodium.

emoticon Limit foods that are cured, brined or marinated, as all can add a hefty dose of sodium.

emoticon Use alternatives. Herbs, sodium-free spices, vinegars, lemon and lime juice, and toasted sesame seeds all add flavor without the high sodium count.

-Dr Weil

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10/10/13 5:54 A

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emoticon THE DEFINITION OF WHOLE GRAIN

Every grain starts as a whole grain when it grows from the earth. This whole grain (actually the seed or kernel of the plant) has three parts: the bran, the germ and the endosperm.

emoticon The BRAN is the outer skin of the seed that contains antioxidants, B vitamins and fiber. (You may have heard of wheat bran or oat bran, which are available in stores and are common ingredients in certain cereals.)

emoticon The GERM is the “baby” of the seed, which grows into a new plant when pollinated. It contains many vitamins, along with protein, minerals and healthy fats. (You may have seen jars of toasted wheat germ in stores, which can be added to a variety of foods to boost nutritional content.)

emoticon The ENDOSPERM is the seed’s food supply that provides the energy needed for the young plant to grow. The largest portion of the seed contains carbohydrates, and smaller amounts of protein, vitamins and minerals.
So a whole grain is one that contains all three parts of the kernel.

When grains are processed and refined (the most common practice for making breads, cereals, pastas and flours), the bran and germ are removed, leaving behind the white endosperm. During this process, grains become less nutritious, losing 25% of their original protein content and 17 other essential nutrients. While manufacturers then "enrich" the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour), whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron), as well as some antioxidants not found in other foods.

-Taken from a SP article

Edited by: SARASMILING at: 10/10/2013 (05:57)
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9/29/13 6:39 A

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emoticon Looking for a Sustained Energy Boost? emoticon

Feeling run-down and stressed-out? Does it seem you always catch whatever is going around? You may want to consider taking a daily tonic. Also known as adaptogens, these nontoxic, plant-based substances help to bolster your body's natural defenses and increase its ability to cope with normal daily stress. When taken long term, tonics may help support energy and maintain normal, healthy immunity. Popular tonics include:

1. Ashwagandha. This traditional herb (Withania somnifera) from India is much used in ayurvedic medicine, where it is valued as a general tonic and adaptogen.

2. Eleuthero. Formerly called Siberian ginseng, eleuthero (Eleutherococcus senticosus) is a distant relative of true ginseng. It can be useful for alleviating exhaustion, fatigue from heavy workloads and lack of energy. Look for products that are standardized for eleutheroside content.

3. Reishi. This distinctive, woody mushroom (Ganoderma lucidum) is too bitter for culinary use, but can be taken in supplement form. Reishi is recommended in traditional Chinese medicine for increasing resistance and extending life, and has been studied for its ability to support normal immune health.

4. Rhodiola. Also known as arctic root, rhodiola (Rhodiola rosea) contains a group of distinctive compounds that are at least partially responsible for the plant's remarkable properties - including anti-fatigue, anti-stress, antioxidant and immune-supporting effects. It is useful for acute stress, to support optimal mood and for memory health.

You should be able to find all these herbal products in health food stores - choose the one that best meets your needs, follow package directions, and give it about six to eight weeks to see how it helps. You can take tonics indefinitely, but some herbalists suggest taking a two-week-long break every three months to help maintain the tonic's effectiveness. If you have hypertension or diabetes, talk with your physican before adding these herbs to your routine.

-Dr Weil

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9/24/13 6:09 A

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emoticon Eating for a Healthy Immune System emoticon

If you want to help support a healthy immune system, be sure your diet includes plenty of natural vitamin C. This powerful antioxidant plays a central role in the repair and regeneration of tissues, and helps protect cells throughout the body. Good food sources of vitamin C that are abundant and can be enjoyed all year long include:

Broccoli
Cantaloupe
Kiwi
Oranges
Peppers
Pineapple
Pink grapefruit
Strawberries

Be sure to err on the side of organic forms of these foods, as several are on the Dirty Dozen list. Although supplemental vitamin C is available in many forms, Dr. Weil suggests using a simple vitamin C supplement derived from D-glucose, taken with a meal to prevent stomach upset.

-from Dr Weil

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9/18/13 6:18 A

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emoticon 4 Reasons to Eat Quinoa emoticon

If you've been hearing more about quinoa lately, it's not a surprise. Considered a "super food," quinoa, (pronounced KEEN-wah) is a relative of beets, spinach and Swiss chard, but its seeds resemble couscous and are prepared and eaten in much the same way. Available in light brown, red and even black varieties, quinoa is light yet filling and has a mellow flavor.

Quinoa is:

1.High in magnesium - magnesium helps relax blood vessels, which may result in fewer headaches for migraine sufferers and decreased risk of hypertension and stroke.

2.A good source of manganese, iron, copper, phosphorous, vitamin B2 and other essential minerals.

3.The richest source of protein of any grain. It is especially high in lysine, an amino acid that is typically low in other grains. Quinoa's protein is complete, containing all nine essential amino acids - a rarity in the plant kingdom.

4.Gluten-free and easy to digest.

Once available only in health food stores, quinoa is becoming more mainstream by the day and is easily found in major grocery stores as well.

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7/19/13 7:17 A

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emoticon 4 Reasons to Enjoy Corn on the Cob! emoticon

Corn on the cob is a traditional summertime treat that can add some nutritional value to typically less-than-healthful BBQ fare. Corn has been cultivated for centuries and remains a staple in many parts of the world. A good source of vitamins B1, B5 and C, whole corn also provides many other valuable nutrients, including:

Fiber for gastrointestinal function and weight control.
Folate, which can help reduce the risk of birth defects and promote heart health.
Vitamin B5 (pantothenic acid), vital to healthy adrenal function.
Lutein for healthy vision.
When choosing corn, opt for ears with yellow or deep yellow kernels - they are higher in beta-carotene than pale yellow or white kernel corn. Try corn on the cob grilled or steamed, with the husk left on during the cooking process to help retain the most nutrients. Brush it with some olive oil for a healthy and tasty summertime side!

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7/18/13 10:55 A

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I totally agree with the lemon water thing! In my experience I have noticed a major difference in my skin and I just feel better and fuller after all. I also like fruit smoothies. Low fat strawberry yogurt, bananas, strawberries, and just a bit of a dash of crystal lite lemonade mix, and you have a delicious drink to start your day, plus they fill you up and are healthy at the same time. emoticon

*~*Amy*~*

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7/9/13 3:00 P

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Since moderation is completely impossible for me with regard to my most common and daily binge food, potato chips, I have eliminated them from my life. Not had any in over 3 weeks.

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5/21/13 6:42 A

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Starting nearly every day with an Arbonne smoothie or "green" smoothie; and trying to drink more herbal tea and water in place of coffee.

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I swapped out potato, and rice and pasta for couscous, quinoa and cauliflower.

ONE HOOP, ONE JUMP, ONE STEP AT A TIME IS ALL IT TAKES TO MELT THE FAT.











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I swapped my morning Rockstar for water. I feel better and it saved me over 300 calories in the am.





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I swapped from regular creamer for my coffee/tea to sugar free ones which has half the calories per serving from 35 to 15 calories per Tbsp.

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I swapped from 2% milk to skim milk. I feel so much better since I swapped the milk I was having before for a better tasting,healthier one I can have daily.

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I swapped from Soy milk to Almond milk. Not only did I read that too much soy can be bad for you, but I also save 30 calories per serving! I have at least 2 servings a day, so I'm saving at least 60 calories a day! And cutting down on my soy! :)


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GINGER:

-Ovarian Cancer Treatment: Ginger may be powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.
-Colon Cancer Prevention: A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells.
-Morning Sickness: A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.
-Motion Sickness Remedy: Ginger has been shown to be an effective remedy for the nausea associated with motion sickness.
-Reduces Pain and Inflammation: One study showed that ginger has anti-inflammatory properties and is a powerful natural painkiller.
-Heartburn Relief: Ginger has long been used as a natural heartburn remedy. It is most often taken in the form of tea for this purpose.
-Cold and Flu Prevention and Treatment: Ginger has long been used as a natural treatment for colds and the flu. Many people also find ginger to be helpful in the case of stomach flus or food poisoning, which is not surprising given the positive effects ginger has upon the digestive tract.
-Migraine Relief: Research has shown that ginger may provide migraine relief due to its ability to stop prostaglandins from causing pain and inflammation in blood vessels.
-Menstrual Cramp Relief: In Chinese medicine, ginger tea with brown sugar is used in the treatment of menstrual cramps. (source)

TURMERIC:

-It is a natural antiseptic and antibacterial agent.
-When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
-Prevented breast cancer from spreading to the lungs in mice.
-May prevent melanoma and cause existing melanoma cells to commit suicide.
-Reduces the risk of childhood leukemia.
Is a natural liver detoxifier.
-May prevent and slow the progression of Alzheimer’s disease by removing amyloyd plaque buildup in the brain.
-May prevent metastases from occurring in many different forms of cancer.
-It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
-Has shown promise in slowing the progression of multiple sclerosis in mice.
-Is a natural painkiller and cox-2 inhibitor.
-May aid in fat metabolism and help in weight management.
-Has long been used in Chinese medicine as a treatment for depression.
-Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
-Has been shown to stop the growth of new blood vessels in tumors.
-Speeds up wound healing and assists in remodeling of damaged skin.
-May help in the treatment of psoriasis and other inflammatory skin conditions. (source)

CAYENNE:

-Anti-Cold & Flu Agent: When you have a cold or flu, cayenne pepper helps break up congested mucus and gets it moving. Once the mucus starts to leave your body, you will get some relief from many of the flu symptoms you may be experiencing.
-Anti-Fungal Properties: The results of one study indicated that cayenne pepper could effectively prevent the formation of the fungal pathogens.
-Migraine Headache Prevention: Many naturopaths have known of the health benefits of cayenne pepper, especially for migraine symptoms.
-Anti-Allergen: Cayenne is a wonderful anti-inflammatory agent and may even help relieve allergies.
-Digestive Aid: This spice is a well-known digestive aid. It stimulates the digestive tract, increasing the flow of enzyme production and gastric juices. This, in turn, aids the body’s ability to metabolize the food (and toxins) we take into the system. Cayenne pepper is also a wonderful medicinal herb for relieving intestinal gas. It stimulates intestinal peristaltic motion, aiding in both assimilation and elimination.
-Anti-Inflammatory Properties: Cayenne’s anti-inflammatory properties makes it a great herb for arthritis, diabetes, psoriasis and herpes-related nerve damage.
-Prevents & Treats Blood Clots: Cayenne pepper also helps reduce atherosclerosis, encourages fibrinolytic activity and prevents the formation of blood clots, all of which can help reduce the chances of a heart attack or stroke.
-Detox Support: Cayenne is a known circulatory stimulant. It also increases the pulse of our lymphatic and digestive rhythms.
-Possible Anti-Cancer Agent: Studies done at the Loma Linda University in California found that cayenne pepper can prevent lung cancer in smokers. Other studies have also shown a similar reaction in cayenne’s ability to inhibit liver tumors.
-Supports Weight Loss: Scientists at the Laval University in Quebec found that participants who took cayenne pepper for breakfast were found to have less appetite, leading to less caloric intake throughout the day. Cayenne is also a great metabolic-booster, aiding the body in burning excess amounts of fats.
-Improves Heart-Health: Cayenne helps to keep blood pressure levels normalized. It also rids the body of LDL cholesterol and triglycerides. (source)

SOURCE:
lindawagner.net/blog/2012/02/detox-t
ea
-recipe/index.html


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SARASMILING's Photo SARASMILING Posts: 8,661
4/5/13 7:22 A

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LEMON WATER

Here are 10 health benefits of lemon water that you may not have known!

Good for stomach
-Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

Excellent for Skin Care
-Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

Aids in Dental Care
-Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

Cures Throat Infections
-Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.

Good for Weight Loss
-One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

Controls High Blood Pressure
-Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

Assist in curing Respiratory Disorders
-Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.

Good for treating Rheumatism
-Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.

Reduces Fever
-Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.

Acts as a blood purifier
-The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier. (via LifeMojo)

SOURCE:

lindawagner.net/blog/2011/05/health-
be
nefits-of-lemon-water


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WATCH THIS VIDEO!!
youtu.be/8SbXgQqbOoU

Sara

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2BDYNAMIC's Photo 2BDYNAMIC Posts: 62,359
3/9/13 8:09 P

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emoticon Sara for sharing the article on body image in Sparks!
It is excellent, has one great point after the other ......... and also very touching! And yes, we should thank our body and appreciate all the wonderful things it does ....... and has brought us through over our lifetime. It truly is a magnificent piece of art .......... emoticon

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3/8/13 6:32 A

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Here's an article today featured on SP on Body Image..
www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=1760


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SARASMILING's Photo SARASMILING Posts: 8,661
2/20/13 6:07 A

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THIN133 posted this under quotes but I thought it would be great here too..

Be yourself-truthfully
Accept yourself-gratefully
Value yourself- joyfully
Forgive yourself- completely
Treat yourself- generously
Balance yourself-harmoniously.

Love that! :)

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CD12068091 Posts: 4,091
1/29/13 9:39 P

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The best thing I do for myself is dress in my workout clothes. Unless I am going somewhere I put them on every morning.

CYANIDE_CUPCAKE's Photo CYANIDE_CUPCAKE Posts: 9,027
1/21/13 2:50 P

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My #1 is to start your day the right way in every aspect. Wake up, smile, drink a glass of water, make a plan, get a workout in if you can, eat a really good-for-you breakfast and just do things, starting from the moment you open your eyes that are beneficial to your health. That way, its easier to keep it up all day!

Think positively all the time. If you can't change it, what's the use in stressing? :D XO

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LOVE YOUR BODY

Ways to improve your confidence:

Look in the mirror each day and say at least one thing you enjoy about yourself whether it’s physical or mental

Try looking in the mirror and just smiling , a smile can brighten any mood.

Leave inspirational posties like “smile beautiful” or “it’s a new day and you’re gorgeous!!!” you could even leave quotes such as,”beauty is in the eye of the beholder”

Little things such as just a smile can make you feel better about yourself. Don’t live your life hating yourself because you will live a miserable life.

(*again, I didn't mark the link but I didn't write this myself.)

Sara

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1/20/13 6:00 A

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Reasons Why You Should Love Yourself
You deserve to be happy, so just do it.
It’ll make yourself more beautiful, both inside and out.
It’s the best thing you will ever do for yourself.
It’ll make you happy.
You will become a more positive person.
You’ll love life more and appreciate a lot.
You’ll make yourself smile every time you see yourself and be proud of who you are.
You’ll have a positive outlook and attitude.
You may change others around you.
It will change your life.

*sorry, I can't remember where I found this one or I would link it.

Sara

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SARASMILING's Photo SARASMILING Posts: 8,661
1/20/13 5:58 A

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Welcome to the Treasure Chest! Here you will find all the secrets to success, tips, and tricks that have helped so many a long the way.



Share your secrets, tips, tricks, and advice here!
If you find a tidbit of advice in an article that you'd like to share that doesn't quite fit in the Inspirational quotes or other topics, you can share it here!
It can be about weight loss, food or other types of addiction, self-esteem, anything.
If you feel like it's a bit of treasure that will help us along the way, Share it Here!!
emoticon emoticon emoticon

emoticon WEB RESOURCES

emoticon FITNESS
American Council on Exercise
www.acefitness.org/education-
and-resou
rces/lifestyle/blog/

Your go-to fitness resource — from a Fitness Q & A to healthy recipes to an exercise library and workouts.

Centers for Disease Control & Prevention
www.cdc.gov/physicalactivity/
basics/in
dex.htm

Fitness 101 guidelines for adults, older adults, children, and pregnant/postpartum women.

National Center on Health, Physical Activity and Disability
www.nchpad.org/
Support and practical, condition-specific exercise information for those with disabilities; includes searchable database of physical activity programs, equipment, parks, and more.


emoticon NUTRITION
Academy of Nutrition and Dietetics
www.eatright.org/resources/fi
tness/spo
rts-and-performance

The role of nutrition in overall health and physical performance, including energy needs, carbs, fat, fluids, protein, supplements, and weight management for athletes.

Choose MyPlate
www.choosemyplate.gov/
Meal planning, healthy eating on a budget, kids’ lunches, nutrition, and sample recipes.



emoticon WELL-BEING
Mindfulness: Getting Started
www.mindful.org/mindfulness-p
ractice/m
indfulness-the-basics

Tips, video clips, free guided meditations, and other resources for exploring mindfulness practices.

My Money
www.mymoney.gov/Pages/default
.aspx

Tools to help you manage your money and achieve financial well-being — along with peace of mind.

National Sleep Foundation
sleepfoundation.org/how-sleep
-works/ho
w-much-sleep-do-we-really-need

How much sleep to aim for and sleep quality improvement tips.

Self-Compassion
www.self-compassion.org/
Ways to treat yourself with compassion; Dr. Kristin Neff’s research-based teaching, self-assessment, exercises, and audio/video clips.

Stress Relief
www.helpguide.org/home-pages/
stress.ht
m

Practical stress management strategies you can start using today.

VolunteerMatch
www.volunteermatch.org/
ZIP code-searchable database of community volunteer opportunities.

Edited by: SARASMILING at: 4/20/2019 (07:39)
Sara

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