Want Killer Legs? Try These Exercises

1. Take your lunch break.
The reason the U.S. Department of Labor mandates breaks during the workday is because it is insane to work non stop and not eat, let along stretch your legs! So honor the laws in place for your health and stop scarfing down your turkey sandwich at your desk. Instead, go out and pick up lunch, power walking on the way there and back. After awhile make it harder and pick a locale further away from your office. The faster you get used to walking the more calories you burn. Win, win, WIN! Don’t want to buy lunch out every day? That’s cool, pack your lunch and power walk to a nearby park or playground. Not only will you get a much needed break from the office, but your quick commute will serve your body and mind in a way that lunch at your cubicle never could.

2. Run your errands.
Stop texting and emailing your coworkers silly one liners, and take the chance to unglue your hips from your not-so-cushy-chair and actually walk to their desk. You may think this lends a minimal calorie burn, but a little activity done often goes a long way! So goodbye sedentary lifestyle, hello extra burn.

3. Work-Out (for real).
Staring at your computer not only makes your eyes cross after a couple of hours but also makes you the chic no one wants to “cross.” So break up your work day with a quick workout. 10 minutes tops. Do each exercise 10 times, or for an extra challenge try and pump out as many reps as you can in 30 seconds. Perform this circuit once or even 2-3 times a day and wallah…you just clocked a legitimate session.

Try these exercises

• Tricep Dips – Place your hands under your hips and slide of your chair. Keep your body parallel to the chair and lower your hips by bending your elbows. Make sure you are not just dropping your hips up and down. Roll the shoulders back and engage your tricep muscles (those sexy muscles in the back of your arms). Swivel chairs are great because they are unstable and therefore make you engage your core much more, so don’t be afraid to wobble a bit.
• Leg Lifts – Super discreet since your legs will be tucked under your desk. This triple whammy will work your quadriceps, core, and stretch your hamstrings all at the same time. Begin by extending one leg out in front of you and flex your foot towards your ankle. Tighten all the muscles in your leg and slightly lock your knee. Without relaxing your muscles or bending your knee, lift your leg up and down. Do 10 reps and then switch sides. Too easy? Drape your bowling bag….I mean your purse across your shin. The weight coupled with the instability of your bag will definitely kick things up a notch.
• Bicep Curls – Sine you have your 10lb purse near by might as well work the front of your arms (your biceps). Hold your purse in a way that your wrist is neutral and curl your purse towards your shoulder. Release and repeat 10 times before switching sides.
• Tummy Tuck – No knife necessary. Flatten your abs by squeezing your knees together and drawing them up towards your chest. For the easiest version hold on to the sides of your chair. Once your core strength increases remove your hands and play with holding the knees up a little longer before lowering them back towards the floor.

4. Woosah.
Make your world a better place by taking 5 minutes every now and then to relax, stretch, and breathe.

• Spine Twist. Sit tall in your seat and wrap your hand around the opposite knee, keep twisting by looking behind you. Hold for three deep breaths before repeating on the other side.
• Chest/Upper Back Stretch. Sit tall and interlace your hands behind your head. Inhale and stretch the chest muscles by pulling the elbows back and the shoulder blades together. Then exhale and draw your elbows together while gently relaxing your neck in order to stretch the upper back. Repeat 3-4 times.
• Hip Stretch. Cross your leg, ankle to opposite knee. Sit tall as you gently press the knee of the crossed leg down towards the ground. Hold for three deep breaths before repeating on the other side.
• Hamstring Stretch. Open up the muscles in the back of your leg by placing your heel on top of a hip height object, such as a small filing cabinet. Keep your leg straight and reach towards your toe without rounding your spine. Hold for 30 seconds and repeat on the other side.

Guiltless Goodies: 3 Sweet Recipes That Will Keep You Skinny

My First   A-Ha! moment:

A few days ago, I had been listening to a workshop by Esther and Jerry Hicks-Abraham called “The Art of Allowing” (it’s included with their book: “The Astonishing Power Of Emotions, Let Your Feeling Be your Guide.”) Mind you, I’ve heard this CD at least five times before, but on this day I needed another boost of it to remind me of their message and it was music to my ears.

Esther spoke about how many of us think life is supposed to be hard. We think it’s supposed to be a fight, a battle, or a struggle. She used the analogy of life being a river and us being in a boat. We want to go upstream all the time, because of our belief. We have to fight, battle, or struggle to get anywhere in life. Esther mentioned we should just go with the flow of the stream. To stop paddling against the current.

“The moment you let go of the oars, the majority of that resistance you have subsides.” – Esther Hicks-Abraham

You’ll begin to really enjoy life’s lessons when you pay attention to the messages that cross your path—sometimes hurling straight for your head at 500 MPH!  I like to call those the RED FLAGS that we tend to ignore ☺ Red flags can be good signs and bad signs, we just need to WAKE UP and SEE them for what they truly are!

When you let go of the “oars”… relief comes, even though it might not come exactly when you want it, it will come!

My Second A-Ha! Moment:

Doing the work that I do, I no longer believe in coincidences! Yesterday morning, I popped in The Wayne Dyer Collection CD that I haven’t heard in probably a year or so. He started to talk about a childhood song that has a simple message that we should all take heed to.

Then he asks the audience to sing along…

“Row, row, row your boat, gently down the stream….Merrily, merrily, merrily, merrily life is but a dream.”

He said, and I’m paraphrasing here, “Row your boat, not your brother’s boat, not your wife’s boat, but YOUR boat!” LOL … He also used the same analogy as Esther and talked about the stream is like our life and how we need to go with flow.

I say, when you let go of the oars—you don’t even need to row anymore. Let the current take you and trust your intention and intuition to lead you to the right path of your soul’s journey.

When you go with the flow, you truly take time to remember who you are, and the honor values and dreams with the integrity your soul’s mission desires and deserves. You don’t go against the grain, but do what comes easy for you … what you LOVE to do.  It’s also about releasing your inner control freak and sending her or him away to a far off place! Come on … admit it. We all have one.  For this article, I’ll just call her Ms. Jackson. (Some of you 80’s kids might get it.) LOL

5 Everyday Rituals For A More Meaningful Life

I’m saying good-bye to Ms. Jackson because:

•    She refuses to go with the flow. She won’t accept things that come with no effort. She believes that’s just being lazy!

•    She wants to have it all planned, scheduled, lined up, and the reservations called in three months in advance.

•    When things don’t go as planned, she loses it. She says, “Who needs some rinky-dink oars? I’m going to get me a high powered MOTOR and strap it on to my tug boat of life of fight against the flow, because I can!”

•    Not only would she want to fight for her life, but she wants to take every wounded soul around her for the ride. (You Suzy Save-em-Alls, know who I’m talking about!) Oh yeah, she’ll stuff them all in her little boat. She has a motor, so why not?

•    If she runs out of gas….aka BURNED OUT, no problemo, Ms. Jackson will try the oars again and pull the weight of EVERYONE in the boat.

But wait…it’s not moving. She isn’t going anywhere. The waves are hitting her in the face, she’s paddling with all her might, but she’s stuck. She can’t understand why things weren’t working in her life. Why her career, friendships, love life, and health were heading into a downward spiral.  But then, she looked back and noticed a few of those people she took along for the ride were just DEAD WEIGHT, like anchors holding the boat in place while she paddled, paddled, paddled with no success and no one was volunteering to help.

Ms. Jackson, aka your INNER CONTROL FREAK, wants Life to have no waves and wants everything to be perfect! However, we all know that the waves (things we call problems) bring with them gifts of abundance and love. Though, at times, we don’t see it in the moment. A gift can be sickness that allows us to sit still and really evaluate our life or let people take care of use for once. Or, a break up with lover who may have been taking advantage of you. Or, a huge blow out with your teenager that taught you that you CAN’T CHANGE anyone. Or, the unexpected layoff from a job of 10 years that allows you to finally focus on your dream business.

Of course, it looks like a tidal wave about to take us under when it hits,  but the gift is coming in the form of a lesson.  Stand strong and don’t worry. When it’s over, you’ll be able to wring out your wet clothes, shake off that water, and continue down the stream to realize that there are more gifts all along the way.

Don’t Be A Control Freak Like Ms. Jackson

Oh, if she only knew from the beginning to go with the flow!  You can, too, when you consider the following:

1.    Do things that come effortless to you in your life. Focus on your God Given talent, even if it’s not your main way of making money right now. Work on it part-time, until it is!

2.    Dump  the heavy weight out of your boat. Focus ON YOU FIRST! Those anchors can be toxic relationships with friends, co-workers, and even family members and lovers who might be holding you back or draining your energy and nay-sayers that are not interested in your personal dreams. They are not reciprocal relationships, and can’t or won’t support the vision you have for yourself.

3.    Honor your values and stand by your beliefs!

4.    Become an allower!

The Art of Allowing is finding a vibration that feels SO good when you find it, feels better and better as you maintain it, and gives you evidence of that connection through THRIVING. You’ll learn to recognize it. It is joy in the moment (NOW). The long long-range evidence is abundance in all things you consider good — like health, relationships, and dollars.  —Abraham-Hicks, Phoenix 3/29/2003

5. Get good at finding an appropriate release. Let go of what it is that doesn’t make you feel good.

6.  Realize you are the creator of your experience. You do have a choice … downstream with the flow or upstream with the struggle? Take your pick!

Once you begin to flow — circumstances and events become immediate. It will feel like magic and you’ll be slapping yourself in the head for not “letting go of the oars” sooner.  The only thing holding you back is yourself. Come into vibrational alignment with who you are.

Most importantly, RELEASE THE OARS and go with the flow of life. Pay attention to your A-HA! MOMENTS. Oh, what a ride on river it will be!

Certified Law of Attraction Master Life Coach & Holistic Business Coach, Simone Kelly is the passionate visionary behind Own Your Power Communications. She encourages you to own your business and pursue a holistic lifestyle. Check out the Own Your Power community out and connect with like-minds here: ownyourpowerlifestyle.com

4 Mood Boosters You Should Try Right Now

This guy who I only knew as an acquaintance wanted to “figure me out” and wanted to know my view on life, so I proceeded to tell him that it was to “go with the flow.” My life philosophy is that “whatever happens, happens” and that if something I’m looking forward to doesn’t happen, I’m optimistic enough to believe that something I don’t expect will happen and be just as good. This guy couldn’t seem to understand how I am so optimistic about life, which got me thinking about optimism and why some people just don’t have brains wired that way.

“I’m a realist” is the phrase I hear a lot of people say when giving reasons to reject optimism, but that makes optimism out to not being “real.” However, being optimistic can pay off when you’re in a bad mood and are trying to think the best of the situation. I always internally think “everything’s going to be alright in the end,” which has helped me out of some bad funks and basically made me out to be a slightly idealistic person. So, the question is, is it bad to be “hands off” – within reason – with your life?

I do realize that you can’t be completely “hands off” with your life, though, because there are some things that you just should do or they won’t happen. Those types of things would be anything having to do with earning a living or completing a degree – stuff that is pertinent for success. Although money isn’t everything, it is something you inevitably need in life for food, clothes, and general necessities. Earning money for both yourself and/or family is something that will always be there, therefore, being completely hands off doesn’t work in those situations.

However, in matters of friendship or social events, sometimes it’s best not to think so much and to just let life happen. I know when I have high expectations for an event, a lot of times it doesn’t turn out how I expected and those expectations are what brought me down. For example, I know at times I’ve anticipated days in advance a lunch with a friend, but at the last minute that friend has canceled, leaving me with a lost day. However, the day’s not lost at 11am – there’s always hope for other things going right that day, therefore, calling up another friend and making plans is not out of the question.

“Going with the flow” doesn’t have to be so bad if you can just go with what life throws at you. Honestly, I think it makes you stronger if you can deal with difficulties with style and grace. So, girls, go out there and don’t waste your time bemoaning those “lost days” – get out there and make your own rules!

Some tips about “going with the flow”:

1. Don’t let yourself get mad when things don’t go as planned. It might not be exactly how you planned, but you are the master of your emotions. Think about what just happened and then act accordingly.

2. Always be prepared with alternate ideas for plans. Having flexible ideas in your mind, instead of just a set schedule, can take the stress off of you when things go wrong.

3. Don’t sweat the small stuff. Seriously, some things aren’t worth worrying about. Canceled lunch plans or missing the train can be blips in your day, but there’s always a way to smooth things out. Maybe you had an important meeting – call in and explain the situation. For canceled lunch plans, you can always go to lunch by yourself and read the book you’ve been dying to catch up on, or call another friend. There’s always another way to view a situation and by seeing the glass as half-full instead of half-empty, life seems much easier in the long run. Renew your optimism and channel your strong, independent self!

For a different view on your perspective of the world, check out: Time And What It Means To Your Life

Get A Positive Outlook, Extend Your Life

1. NAP
Our ability to learn drops by about 10 percent between the hours of noon and 6 P.M., but taking a midday snooze helped study participants reverse that decline. Study author Bryce Mander, Ph.D., says, “We believe napping may allow us to consolidate what we’ve learned.”

Limit naps to 45 minutes and avoid dozing after 4 P.M. so you don’t have trouble drifting off come bedtime. “If we haven’t slept enough at night, it can take us twice as long to do things the next day, particularly when it comes to complex thinking and information processing,” Mander explains.

2. BE A BEACH BUM
Ocean waves, wind and sunlight break apart air molecules and create negatively-charged ions that can improve your mood. “Negative ions cling to dust in the air, making the particles heavier so they drop toward the ground, leaving the air you breathe in more oxygen-rich,” says Namni Goel, Ph.D.

Outdoor air usually contains more negative ions than the stuff we breathe inside, so savor them whenever you can by going for a walk or jog outside or simply throwing open a window.

3. SAY CHEERS
That ice-cold brew at happy hour doesn’t only strengthen your resolve to chat up the cute guy at the bar; it may also make your skeleton stronger. “Beer contains silicon, and the female hormone estrogen may act with silicon to help prevent bone loss in women, says Ravin Jugdaohsingh, Ph.D.

Brews derived from malted barley tend to contain more silicon than those that are wheat-based. But stick to one a day or you’ll cancel out any health benefits.

4. LAUGH
Feeling guilty for skipping the gym this morning? Laugh it off. “Repetitive mirthful laughter causes a physiological response that’s similar to the effects of moderate exercise,” says Lee S. Berk, Dr.P.H. “Like exercise, laughing lowers the levels of cholesterol and stress hormones that suppress immunity,” Berk says.

Whether you’re a quiet chuckler or a raucous knee slapper, the benefits of laughing are the same. So find what tickles your funny bone and set aside 20 to 30 minutes throughout the day to crack up. SEE THE REST HERE!

7 Best Foods To Boost Your Metabolism

How To Get Your Diet Back On Track

Let’s be real though, most of us (myself included) will never be able to get over sugar entirely. We’re going to creep back to it, ’cause the stuff is just so good. But, we really have to learn to keep it to minimum if we care about our health and youth. Here’s why: Sugars (ALL sugars, even natural sweeteners like agave, honey, and maple syrup) raise our blood glucose level. Natural sugars are a little better for us, because they raise it less, or more slowly, and they do contain some nutrients (white sugar has none), but, all sugars raise the blood sugar level and that is a problem…

According to anti-aging specialist Dr. Nicolas Perricone, a spike in our blood sugar level causes inflammation on a cellular level, which causes our skin to wrinkle. Did he say wrinkle? Sugar gives us wrinkles? Yes, it does. Time for us to drop the donuts. Back away from the Krispy Kreme.

Dr. Perricone is hardly alone in his assertion about sugar and wrinkles. Because I read books and articles on anti-aging as frequently as most of us check Facebook and Twitter, I know that many of the anti-aging doctors including Dr. Mehmet Oz, Dr. Howard Murad, Dr. Jessica Wu and Dr. Adrienne Denese advise us to avoid sugar. Dr. Wu, a Beverly Hills dermatologist, says: “Glucose actually eats away at your skin’s collagen and elastin.” The horror.

Here’s the science behind the claim: When our blood sugar spikes quickly and repeatedly, the sugar attaches to the proteins (collagen and elastin) in our skin, rendering them stiff and inflexible. This process is called “glycation.” These harmful sugar molecules form compounds called “advanced glycation end-products,” or AGEs. As these “AGEs” accumulate they damage adjacent proteins, which leads to sagging skin, and wrinkles.

This is sad news for those of us who just can’t go without something sweet. I’m sorry, but life is not worth living without my daily dark chocolate! (It’s okay, we can indulge in a little.) But, if you’re serious about staying young-looking, even as you move into middle-age, you have got to consider cutting back your sugar intake considerably. Now, you might be saying some of the same things I said myself at first: “I’m not gonna worry about this. I have good genes. My mother ate sugar and she still looks good. Black don’t crack.” I hear you. If wrinkles aren’t enough to get you off the sweet stuff, though, I’ve got more for you and the news gets worse.

In April of 2011, The New York Times published an article called “Is Sugar Toxic?” written by Gary Taubes. The article discussed the work of a hormone specialist, Dr. Robert Lustig, who presented a lecture in 2009 called “Sugar: The Bitter Truth,” which I highly recommend. You can find it on Youtube. Lustig’s research concludes that sugar is, indeed, toxic and that it is not only aging us, it’s making us sick and fat. His evidence, which includes statistics on diabetes and obesity levels since the “low fat” craze began, is compelling. Processed “fat free” foods generally contain more sugar, which helps make them taste better after all the delicious fat has been removed. Sugar and its evil twin High Fructose Corn Syrup, which is ubiquitous in processed foods and beverages, is not just bad for us; according to Lustig, it’s a POISON akin to alcohol and cigarettes.

I knew that too much sugar could contribute to diabetes, but Lustig’s research found that sugar consumption also leads to heart disease, hypertension and many common cancers as well. Astonishing, isn’t it? If I didn’t know people who’ve had heart disease, hypertension and cancer I might be disinclined to believe this. But knowing the dietary habits of friends and family who have been victims of these conditions makes me less skeptical. Each of them ate sugar with abandon. Another surprising and disheartening thing I learned via Lustig is that fruit juice isn’t as good for us as we thought. Whole fruit is much better than juice, because  whole fruit contains fiber which helps keep it from suddenly spiking our blood sugar level. Fruit juice has a lot of sugar, with no fiber to mitigate it. Too much of it can raise the blood glucose level as fast as regular sugar.

Even if you aren’t convinced of the correlation between sugar and diseases, the fact that it speeds up the aging process has been accepted in the anti-aging community well before Lustig’s 2009 lecture. Doctors overwhelmingly agree that sugar and HFCS cause inflammation and inflammation is an enemy to our skin. Omitting sugar from our diets entirely is probably never going to happen, because even fruits, vegetables and whole grains turn to glucose (the type of sugar that fuels glycation) when digested. And we’re never giving up chocolate, right? Of course not. But we can cut back.

An article in Prevention, written by Karen Repinski recommends the following guidelines: “Keep added sugar to no more than 10% of total calories. If you’re a 45-year-old woman of average height (5-foot-4), that’s 160 calories (or 10 teaspoons) from added sugar–about the number in one 12-ounce can of Coca-Cola or six Hershey’s Kisses. By comparison, the average American consumes 31 teaspoons per day of added sugar, or the equivalent of 465 calories.” So, if you’re among those who can’t live without regular sugar, follow her guidelines. Processed sugar doesn’t do it for me, because it’s got no health benefits at all, but I do like honey, maple syrup and agave, so I’m trying to stick to no more than 160 calories per day from those.

I also recommend Stevia, which is a natural sweetner (made from a plant) that doesn’t contain harmful chemicals. Stevia has very few calories and it’s recommend by Dr. Wu, author of Feed Your Face, and also by by Dr. Howard Murad, author of The Water Secret. Other than Stevia, most anti-aging specialists do not recommend artificial sweeteners, like Equal, because the chemicals in them cause us to crave sweets.

Here are some recommendations:
1. Read labels and check for sugar in prepared foods. Don’t eat foods that contain high fructose corn syrup. This is easier said than done, because it’s in so many things, but if you eat fewer processed foods and more whole foods, you can avoid it.
2. Consider omitting sodas from your diet. Instead drink water, carbonated water with a splash of lemon or lime, tea, or coconut water.
3. Stop adding processed sugar to food and beverages. Replace it with honey, agave or maple syrup, but use the least amount your taste buds will allow.
4. Drink less fruit juice (which is all sugar, no fiber) and eat the whole fruit instead. Or make smoothies from low sugar fruits, like strawberries, raspberries, and blueberries.
5. Eat fewer high glycemic carbohydrates like white flour, white rice and pasta. Instead, eat whole grains, like brown rice, oatmeal, quinoa or whole wheat pasta.

Sorry to have been the bearer of bad news. The fact that sugar is so damaging to us is hard to accept. Sugar has comforted us throughout our lives and it’s immensely difficult to revise our view of it and to curb our habit of consuming it without worry. Still, knowledge is power and it is empowering to know the consequences of what we feed ourselves.

That said,  I’m not suggesting that we live joyless, abstemious lives never eating anything fun and sweet. Just cut back and eat less sugar. You know you’ll be better off if you do, even if you’d rather not hear it.

Wishing you good health and great beauty.

For many more anti-aging tips, please check out my book, VIBRATING YOUTH available on Amazon in paperback or as an ebook. And please follow me on twitter @Vibratingyouth and on facebook at https://www.facebook.com/pages/Vibrating-Youth/291243730912385 www.vibratingyouth.com

The Top Foods That Will Fight Dry Skin, Low Immunity & More This Winter!

How To Beat The Mid-Afternoon Energy Slump

1. Make a specific and exciting project or plan after your work hour that you can look forward to. Make it as specific as possible so you know you will do it for sure. (“I am going to go shopping for recipes and try cooking a new vegetarian meal after work around seven o’clock” as opposed to “I am going to cook after work.”)

2. Take a scheduled mental break to slack off and be lazy. If you are feeling your mind wandering, use a kitchen timer or a cell phone alarm to schedule a 10-minute do-whatever-you-want min-break where you can organize your desk, e-mail a friend, stalk someone on Facebook or look at your favorite shameless celebrity gossip blogs.

3. Make yourself a nice cup of hot green tea. Drinking coffee or black tea might be too much caffeine for the second half of the day, which will disrupt your sleep schedule. Green tea has just a little bit caffeine, and also contains antioxidants that are good for you.

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Stay hydrated.
Our body is made up of mostly water, and when we’re dehydrated, it’s just an extra stress on our system. Dryness—like a scratchy throat—decreases your immunity barriers and opens the door to infection. Drinking plenty of water is crucial to staying healthy.

5 Natural Jet Lag Remedies

Remember that vitamins aren’t replacements.
Even a large vitamin C tablet can’t guarantee that you’re better protected against every nasty bug that floats around. It’s far better to eat a balanced diet with a lot of fruits and vegetables. You want your body to be in its maximum condition to fight off illness.

Stay active.
Don’t use cold weather, hectic holiday shopping or a stacked schedule of festive soirees as an excuse to skip your workout. Getting plenty of exercise actually reduces the stress hormone cortisol and improves your immune system. SEE THE REST HERE!

3 Easy Ways To Improve Your Sleep Habits

20 Best Foods For Weight Loss

1.  Ditch your diet.
If you have been trying to drop those last 10 pounds for the last, what is it now…four years? Do yourself a favor and let it go this holiday season. Worrying about weight loss during a time where temptation is staring you in the face day in and day out is not only miserable, but incredibly unrealistic. Since when have you seen eggnog lattes in June? Never. So indulge (in moderation of course) and enjoy the flavors of the season.

2.  Sweat it out now so you aren’t sweating over it later.
Physical activity not only relieves holiday stress but can also help prevent weight gain. Simply clocking 10-15 more minutes at the gym can make a huge difference when trying to offset the handful of M&Ms you popped in your mouth at your coworkers desk after lunch. Can’t make it to the gym? No worries, commit to being more physically conscience throughout your day. If you take public transportation, get off the train or bus one stop early and power walk it the rest of the way. Or make a playlist of your top 5 songs and dance like your 16 again a few times a week.

3.  Don’t skip meals.
Well don’t do this ever…but especially avoid meal skipping during this time of the year. Depriving your body for hours ultimately leads to a binge. Also not eating often is a sure way to tell your metabolism to take the back seat and a slow metabolism = quick weight gain. So don’t sabotage your diet by starving yourself all day only to end up scraping the bowl of spinach dip that night at the company holiday party.

4.  Plan ahead and scan the spread.
With holiday party hopping hogging your entire weekends, it is important to do these two things. First, don’t show up on an empty stomach. Have a small snack before so arrive so you wont be quick to say hello to the meatballs before the host. A handful of almonds or a cup of broth based soup are both great options. Second, before you load up your plate explore the entire spread and see what you’re working with. Fill up on low calorie foods (ie the vegetable platter…but go easy on the high fat dip), and decide what succulent treats are really worth it. If you must taste everything then take “tasting” portions, and then go back for the things you really loved. That way your not stuck sucking down the too salty macaroni and cheese when you could have enjoyed the red velvet cake much much more.

5.  Take the food out of the fun.
There are usually 3 things you can count on being in attendance at each and every holiday party you attend this year. Food, drinks, and people. This year be Miss L.O.P. (Life Of the Party) and back away from the food table and the bar. That way instead of working only your mouth you can work the room. Focus on catching up with the people you do know and getting to know the ones you don’t. Instant calorie saver.

6.  Take multiple shots.
Of water not tequila. When attending holiday parties be sure to down at least eight ounces of water before you arrive and dive head first into the eggnog. Drinking plenty water will also help decipher how hungry you really are. Many people confuse thirst with hunger, so don’t waste calories filling up on high fat dishes when a shot or two of Aquafina could have done the trick. Also be sure to drink water in between alcoholic drinks. That way you not only stay hydrated, but also help in controlling the speed in which the liquor metabolizes in your body (ie. avoid getting sloppy drunk too quickly).

7.  Be the host with the most.
Healthy ideas in mind that is. Do you really need that whole stick of butter in your pecan pie? Your mashed potatoes can be just as creamy with low fat milk and sour cream. So look at your menu and try and find quick and flavorful ways to slash a few calories. You can also have a slamming health conscience holiday party if you plan your playlist with as much detail as you do your menu. Good music not only makes people feel good, it makes them move. The more they dance, the less they eat…and the less they drink. Good times, calories burned, and you may wake up the next morning without drunk friends laid out on your couch. Now thats a good party.

On A Diet? Good! Shut Up About It!

How To Beat The Winter Blues

7 Tips To Avoid Getting Sick This Winter

1. If you don’t brush away what’s unproductive and hindering, then who will? You are who you are and no one else can be the instigator in the change of your thought patterns than you. Even if people try to help you, you’re the only one who can push yourself mentally. Repeat to yourself what’s most important in your life. Maybe you just need to reorganize yourself and get the negative energy out of your inner circle. Think about what’s highest on your priority list and go for it!

2. Have a strong circle around you to help get your mind in gear. Changing what’s not helping you in the long run is a strong way to be, especially if you have people reassuring you that you can do it. Don’t push away from the people that could be influential in the way you think! People will appreciate and respect you for your efforts of change, so make the most of your outside resources.

3. Revitalize your options. Give yourself multiple options of how to think in order to make the most out of what you have. There’s always more than one answer to a problem. If you’re unsure of how to proceed with changing your thoughts, ask one of your many confidants and try and come up with a solution!

4. Tighten up your thoughts. If you feel like you’re just repeating the same things in your mind, make yourself think them once and then put them in a bottle. Figuratively throw that bottle in the ocean and move toward more productive thoughts. Think of what’s most important and push the “throw-away” commentary in your mind away. While this might be hard to do in practice, once you acknowledge your control over what you think, then it’s easier to reign in the unproductive!

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5. Don’t dwell on the negative. Thoughts that are “unproductive” are usually the negative ones that crop up and don’t leave. Let yourself push those aside in favor of the positive and productive ideas that push you forward. Learning how to control how you think is one of the most important lessons life can teach you, as it strengthens you and helps you move forward.

6. Think of your mind as a harbor. This is an anecdote I got from the book I’m reading (and soon to be movie!) Eat, Pray, Love. Your “self” is an island in the middle of your mind, while the thoughts are the ships that come near the harbor. You can choose which ideas are able to come near your island, therefore, #4 is very useful in weeding out what’s irrelevant and bringing you to a better place in your mind. Once you make yourself the “ruler” of your mind, then you can be the commander of the ships that go through it!

Pushing yourself mentally can make you stronger, so sisters, don’t forget – you are in control of yourself and what you think! Never forget that what’s in your mind can be altered and that nothing is too big to conquer if you have the will to do it!

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We’ve broken it down into main dishes, sides and desserts so you can pick and choose what you want on your menu this year.

Main Dishes:

Butternut Squash Risotto (simplyrecipes.com)
Risotto is a great hearty main dish option for non-turkey eaters out there. This risotto also takes advantage of squash being in season. Just switch out the chicken broth for veggie broth and you’re all set!

Quinoa Mushroom Pilaf (glutenfreegoddess.com)
Quinoa provides a nuttier taste than rice which is great for a special holiday meal. The mushrooms also provide a hearty, meat-like element to the dish.

Vegetarian Lentil Rice Loaf (about.com)
Think meatless meatloaf. Lentils are one of the most nutritious and hearty foods and are perfect for a vegetarian main dish.

Sides:

Kale & Olive Oil Mashed Potatoes (101cookbooks.com)
These mashed potatoes are not only scrumptious but also a tad more nutritious than your plain potatoes. There’s no dairy (so vegans can indulge!) and the kale adds some color and texture to the dish.

Vegetarian Gravy (allrecipes.com)
This recipe is also vegan as well so it’s perfect for those who don’t do dairy or who are lactose intolerant.

Vegetarian Collard Greens (foodnetwork.com)
Sure, greens are best with pork but don’t let your vegetarians suffer without some tasty greens at the table!

Vibrant Tasty Green Beans (101cookbooks.com)
This recipe includes leeks which add some real zing to this simple side dish.

Stuffed Sweet Potatoes (theveggietable.com)
Think “twice baked potatoes” when attempting this recipe. Also the skin is included which is full of nutrition!

Vegetarian Stuffing (vegweb.com)
You can do two things with this recipe: stuff in the turkey and then also bake it in a pan for the vegetarians.

Baby Brussels Sprouts With Buttered Pecans (epicurious.com)
Brussels sprouts are the perfect winter holiday veggie and can be cooked a variety of ways. Here’s one that’s especially delicious and hearty for vegetarians!

Stuffed Acorn Squash (dianasaurdishes.com)
You can either include this as a main dish or a side dish for a great seasonal addition to your Thanksgiving meal.

Homemade Dinner Rolls (theveggietable.com)
Impress your guests by ditching the store-bought dinner rolls and bake some from scratch. This recipe is easy. Just prep the dough early in the morning or the night before and then bake away right before you’re ready to serve your feast.

Desserts:

Vegan Pumpkin Cheesecake (vegweb.com)
Vegan cheesecakes taste just like (if not better than) real cheesecakes! Save some calories and still feel like you’re indulging.

Pumpkin Pie (theveggietable.com)
This classic is perfect for carnivores and herbivores! Use coconut milk to make it vegan. If you are going to buy store-bought pie crusts, look at the ingredients carefully to make sure there are no animal products (like lard) in them!

There you have it. Try a all or a combo of these recipes and you won’t even notice there’s not a turkey at your table this Thanksgiving!

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Start by accepting the blunder. It has happened and you cannot change what you have already eaten, but what you can change is your next meal. By making a good, healthy decision the next time, you will feel better mentally and physically and avoid falling into a slump possibly leading to another poor nutritional choice.

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Expecting and preparing for setbacks can permit for damage control and allow you to take control of the situation to avoid further setbacks like weight gain and disappointment. Keep these tips in mind and realize that having a recovery plan is all a part of successful meal planning and weight loss.

• Forgive yourself. You are human and are allowed to make mistakes. Realize that this mistake and help you regain control and eliminate a craving that may have caused an overindulgence ahead.

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While fresh veggies and fruits, of course, make for very healthy snacks, we know that those items aren’t always convenient (or the top choices for the typical family). That said, here are some of the worst snack choices you can find in your local supermarket in terms of healthfulness, along with some much healthier alternatives.

The Bad

Chocolate Coated Donuts, Mini Donuts, and Snack Cakes
This is not to say that powdered-sugar donuts are good snack choices. But chocolate-coated donuts and snack cakes have even more saturated fat than other types.

Snack Pies
Most fruit pies even say “Great snack!” on the package. This makes sense only if by “great snack,” they mean high in calories (450), total fat (24 grams), saturated fat (13 grams), and sugar (13 grams); and low in protein, fiber, and other healthy nutrients.

Lunchables (Snack Size) by Oscar Mayer
Two types of these snack-sized Lunchables contain about half a day’s worth of the suggested amounts of fat, saturated fat, and sodium for someone eating around 2,000 calories a day. Also, most of these snacks are around 350-400 calories – again, this is a snack!

Regular Chips and Cheetos
Although the serving size listed on the package is 1 ounce, most of us snack on two or three times this amount, which equals around 300 calories, over 20 grams of fat and up to 700 mg of sodium.

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The Good

Toasted 100% Whole-Wheat English Muffin with Peanut Butter
You’ll find at least two brands of 100% whole-wheat English muffin (Oroweat and Thomas) in most supermarkets. Toasted and spread with some natural-style peanut butter (the type that just contains peanuts and a little salt), these make a satisfying snack with 250 calories, 10 grams protein and 5 grams of fiber.

Nut Mixes
Don’t let the 15 grams of fat per serving fool you. Most of the fat grams are from beneficial monounsaturated fats (8 to 9 grams) and polyunsaturated fats (3 to 5 grams). Each ounce also contains at least 5 grams of protein, about 170 calories and plenty of healthful phytochemicals like phytosterols and lignans.

94% Fat-Free Microwave Popcorn
When you’re craving something crunchy, microwave popcorn can be a quick and easy snack solution. There are now some lighter options on the shelves. Even if you double the serving size listed on the label, it still only adds up to 240 calories, 4 grams fat, and 1 gram of saturated fat — along with 8 grams of fiber.

Quick Microwave Nachos (Baked chips with beans and cheese)
This high-protein snack (14 grams) is easy to put together. Just put an ounce of baked tortilla chips in a microwave-safe bowl and dot the top with small spoonfuls of the refried beans, right out of the can. Sprinkle some hot sauce or salsa over the top, along with a little shredded cheese. Pop in microwave for 30 seconds or so to heat the beans and melt the cheese. Jazz it up by adding chopped tomato, green onions, and a dollop of fat-free sour cream if you like. All for around 290 calories and 70 grams of sodium. GET MORE HERE

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Here’s how to get started on a positive body image breakthrough from shine.com:

What does thin mean to you?

Sometimes we use “thinness” and diets as a metaphor for what we really want in life. We think, “When I lose weight, I’ll finally be happy.” Being thin won’t make you happy. Being well could improve your sense of satisfaction with your life. You’ll have more energy, you’ll sleep better, your moods might be brighter. Those are feelings of well-being that come from taking good care of ourselves––eating good foods, letting our bodies move, giving ourselves time to reflect, having meaningful relationships with people. But being thin won’t make you happy. Let’s say it again: being thin won’t make you happy. You will still be you, with your same problems and concerns, just in a smaller package. What is it you’re really trying to get from your life?

Talk to yourself like a friend.

There is a constant chatter in our brain, and most of it we wouldn’t dare say out loud to a friend. You’ll never be good enough. Look at your giant ass in those pants. Who do you think you are? The rules of polite society apparently don’t apply to the way we treat ourselves. Enough of that. Pay attention to your internal dialogue, and when it veers toward the negative, put on the brakes. Challenge your negative thoughts. As Geneen Roth says, “What you say to yourself about the shape of your body shapes your feelings about yourself. Be careful what you tell yourself, because you will believe it.” Tell yourself something good, something true.

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1. Old rule: You should burn every calorie you eat through exercise.
To lose weight, it’s true that you should burn more calories than you consume. But some people misinterpret this weight-loss equation, thinking they must burn off every calorie they eat—and then some—by exercising. Besides being inaccurate, this practice can be unsafe and lead to exhaustion, overuse injuries and stalled weight-loss, among other problems. Remember, your body is constantly burning calories throughout the day, even when you’re not physically active. This is known as a basal metabolic rate (BMR), and it accounts for more than 1,200-1,500 calories per day (on average). Add to that all the calories you burn by moving, walking, standing and yes, exercising, and you can see how easy it is to “burn more calories than you consume” without spending your life in the gym.

New rule: Move more and exercise moderately.
Try to achieve an active lifestyle by adding more physical activity to your days. Not all of this activity needs to be planned exercise (although it’s best to exercise 3-6 times per week for 30-60 minutes per session to help burn additional calories and enhance your health). Small things that get you moving more—taking the stairs, walking to a co-worker’s desk instead of e-mailing, or playing an active video game instead of watching TV—add to your daily calorie burn and help you lose weight. There is no need to resort to exercise extremes; you only need to burn about 200-600 calories per day (not thousands) through actual exercise to safely lose weight.

2. Old rule: Skip meals to lose weight faster.
Many people believe that skipping meals like breakfast will help them eat fewer calories and therefore speed up weight loss. In theory, this idea seems to make sense, but skipping meals to save calories backfires more often than not. When you go several hours without food, you will be ravenous by the time your next meal comes along and this will make you more likely to throw your eating plans out the window and consume anything within reach. In addition to this, eating too infrequently may slow down your metabolism, sending your body into conservation (or “starvation”) mode because it thinks calories are scarce.

New rule: Eat sensible portions at regular intervals throughout the day.
Try to keep your body’s metabolism running as efficiently as possible by fueling it at regular intervals. Try eating small, balanced meals every 3- 4 hours to properly nourish yourself and encourage weight loss, or at the very least, eat three meals (including breakfast) and a couple healthful snacks to curb hunger and keep your metabolic fire stoked.

3. Old rule: Eating low-carb is the way to win at weight loss.
Over the past several years, low-carb diet fads have given carbohydrates a bad rap, but this reputation is unfounded. Carbohydrates are an important fuel source for your body and they are necessary for safe, steady weight loss, too. Your body needs carbohydrates to efficiently burn fat, so skimping on the carbs could actually hurt your weight-loss efforts and be detrimental to your health.

New rule: Cut back on processed carbs and choose whole foods instead.
It is true that some carbs (whole grains, vegetables, legumes, etc.) are better for you than others (white bread, sugary cereals, sweets). Rather than omitting carbs from your diet plan, be more selective. Choose more whole grains and unprocessed foods like brown rice, quinoa, whole-grain bread and oats, and limit your intake of unhealthy carbs that sneak into your diet via processed foods, sweets, caloric beverages and refined flours.

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The vegetables that tend to be the bitter offenders are those from the cabbage family, including broccoli and cauliflower, as well as leafy greens and eggplant.

But there are ways to tame the taste in those nutrition-packed vegetables:

Veggie Tip 1: Add veggies you almost like to dishes you already love.

Layer zucchini slices, chopped spinach, or cooked carrots into lasagna. Stir broccoli florets into macaroni and cheese. Toss whatever veggies you like into an omelet or quesadilla. On spaghetti night, chop any vegetables your family likes (such as zucchini, onions, eggplant, broccoli, celery carrots) and add them to the spaghetti sauce (the smaller you chop them, the less likely anyone will notice that they’re even there). Don’t forget to throw some veggies onto your pizza, such as fresh tomato, onion, bell pepper, mushroom, zucchini, artichoke hearts, fresh basil leaves, and chopped spinach.

Veggie Tip 2: Try them in soup.

Embellish your favorite soups with added veggies. Some homemade soups already contain a nice amount of vegetables, but most canned and commercial choices can stand to have their veggie quota bumped up. Just add the raw or frozen vegetables while you are cooking or heating the soup.

Veggie Tip 3: Slip them into salads.

Load your salads with all the veggies you enjoy (or at least tolerate). The options are limitless, including cucumber, grated carrots, zucchini, tomato, broccoli or green beans. You can even use spinach leaves instead of lettuce.

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Veggie Tip 4: Serve them raw.

Raw veggies can be more appetizing than their cooked counterparts to people who aren’t crazy about vegetables. The flavors of raw veggies can be milder than those of cooked ones. And the texture is crispy, rather than mushy.

Veggie Tip 5: Take raw vegetables skinny dipping.

There’s nothing like a little light ranch dressing or onion dip to make a platter of raw veggies disappear. Make it super easy by using bottled light ranch, bleu cheese, or Italian dressing. To make light onion dip, stir onion soup mix into some fat-free or light sour cream.

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Take two items out of your handbag.
Experts say women often carry too much in their purse. Plop your bag on a scale; lugging more than 10 percent of your body weight can hurt your posture and leave you stiff and sore, says Marie Savard, M.D., coauthor of Ask Dr. Marie.

Put fruit in a bowl on the counter.
You’re more likely to reach for a healthy snack if it’s visible and convenient, research has found. So keep apples and oranges out where you can easily grab them.

Don’t “forget” to pee.
Extra pressure from the bladder can stress the urethra, making a woman more prone to urinary tract infections. Don’t stall when the urge strikes, says Dr. Savard.

Click off the TV during dinner.
People who do other things while they eat, whether it’s catching up on e-mail or watching TV, gobble 30 percent more food than those without distractions, one study found.

Smile!
Grinning is a quick way to boost your mood. And research shows that the more you smile, the more you’re smiled at, lifting spirits even higher. SOURCE

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Flavored Yogurt: Many brands have more than 25 g sugar per 6-ounce serving. “That amount of yogurt has about 12 grams of sugar from lactose,” Farrell says. “Anything above that means there’s extra, typically from preserves—which is basically fruit marinated in sugar—or straight table sugar.”
How To Defuse It: Reach for plain lowfat yogurt, and stir in chopped fruit or fresh berries, Farrell suggests. You’ll satisfy your sweet tooth and get a dose of fiber and antioxidants.

Smoothies: “The number-one source of added sugar in our diet is beverages, and smoothies are loaded with it,” says Sari Greaves, R.D., a spokeswoman for the American Dietetic Association. Jamba Juice’s 24-ounce classic smoothies, for instance, have 70 g or more total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.
How To Defuse It: “At the counter, custom-order your beverage: Ask for whole fruit, little or no juice, lowfat milk or plain yogurt, and ice,” Greaves says.

Lowfat & Fat-Free Salad Dressing: They often contain sugar in place of fattening oils, and many have 5 g to 7 g per 2-tablespoon serving. That doesn’t sound like a lot, but it adds up. Besides, do you really need sugar with your lettuce?
How To Defuse It: Bypass dressings that list sugar as one of the first three ingredients. (Annie’s Naturals is a good choice.) Or make your own with three parts balsamic vinegar, one part olive oil, and mustard, garlic powder, salt and pepper to taste. SEE THE REST HERE!

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Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant, as well.

Spinach
A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.

Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner. READ MORE HERE!

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The first step in successful portion control is learning the correct serving size. Serving sizes can usually be found by reading nutritional labels. But the portion is also the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better.

The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.

Here are 4 simple ways to keep your portions a healthy size:

Measure accurately. For foods and beverages, use gadgets like a measuring cup, measuring spoons, portion-control dishware or a food scale. Pick out smaller plates, bowls, cups and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

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Learn how to estimate serving sizes. Approximate food portion sizes by estimating serving sizes in comparison to known objects. For example, 3 ounces of cooked meat, fish or poultry is about the size of a deck of cards. Other easy measurements to eyeball include:
• ½ cup is the size of an ice cream scoop
• 1 cup is the size of a tennis ball
• 1 ounce of cheese is the size of a domino

Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages taking second helpings.

Make your own single-serving packs. Re-portion bulk quantities of favorite foods such as pasta, rice and cereal into individual portions in zipper bags so that when you’re ready to eat you’ll instantly have the proper portion to prepare.

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Pap Smear
WHO TO SEE: Gynecologist
WHY: Collecting cells from the cervix during a pelvic exam is the best way to tell if your cervix is healthy — cell changes can lead to cervical cancer.
HOW OFTEN: Starting at age 21, most women need to be screened every other year or less, according to the American College of Obstetricians and Gynecologists. Once you turn 30 — and you’ve had three consecutive negative tests and no abnormal history — you can get it done once every three years.

Clinical Breast Exam
WHO TO SEE: Gyno or general practitioner (GP)
WHY: She can feel or see abnormalities in breast tissue, skin and nipples that can indicate cancer.
HOW OFTEN: At least once every three years in your twenties and thirties. But if you want to be checked more frequently, simply ask. After age 40, go yearly.

Skin Cancer Screening
WHO TO SEE: Dermatologist
WHY: She can ID weirdly shaped moles or other growths that might be cancerous or precancerous.
HOW OFTEN: Get new or changed growths assessed ASAP. If you’re a current or recovering tanning-bed or sun lover, are fair or dotted with moles or freckles or have a family history of skin cancer, see the derm twice a year. If not, go annually.
FAST FACT: Derms are better at diagnosing melanomas than primary-care docs, finds a recent study. The result of better screening? Higher survival rates.

Cholesterol Panel
WHO TO SEE: Your GP
WHY: High cholesterol means higher risk for heart disease. You want total cholesterol under 200 mg/dL; LDL (bad cholesterol) under 100 mg/dL; HDL (good stuff) 60 mg/dL or more; and triglycerides under 150 mg/dL.
HOW OFTEN: At least once every five years, starting at age 20.

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Pleasure No. 1: Getting your zzz’s: Our experts unanimously agreed: Sleep is free and has virtually zero health drawbacks, making it the one treat no one should skimp on. Pillow time gives you energy, bolsters your immune system, boosts your memory, and even helps you get (or stay) slim.

Cut slumber short, and you’ll find it harder to make decisions (no surprise to anyone who’s struggled through a workday after a too-late bedtime). Plus, you’ll increase your risk for anxiety and depression.

“Lack of sleep has also been associated with hypertension, glucose intolerance, and belly fat — all risk factors for heart disease,” says Nieca Goldberg, M.D., medical director of the New York University-Langone Women’s Heart Program.

Aim for seven to eight hours of sleep a night, the amount that studies show is ideal. If you’re up-and-at-’em on less, don’t sweat it: Some people are just wired that way, Goldberg says. But if you have trouble falling or staying asleep, or can’t seem to drag yourself out of bed on a regular basis, talk to your doctor about possible underlying causes, such as anxiety or sleep apnea.

Pleasure No. 2: Playing hooky: There’s a reason it’s called a mental-health day. Studies confirm that time off — whether on a trip out of Dodge or a 24-hour staycation — relieves stress, lowering your blood pressure and your risk for heart disease.

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1. Pick an activity that interests you and run with it (possibly literally!) If you can find an activity that involves exercise that you actually enjoy doing, it won’t be so hard to get yourself to go out and work up a sweat! For example, I’ve found that I enjoy doing yoga, which actually isn’t as easy as it looks. While it’s a stereotypically “relaxing” activity, it can actually be pretty strenuous – however, I usually come out of the hour class feeling simultaneously tired out and relaxed. As long as you find some form of exercise that gets you excited to work out, whether it be running, a sport like soccer or basketball, or even just hitting the exercise bikes at the gym, whatever gets your blood pumping is a good use of your time.

2. Get a group of friends or family members to join and/or support you! Why should exercise be a solitary activity, especially during the summer when outdoor activities are prime for groups? Ask some people close to you who also might want to get back into fitness to accompany you to an exercise class or if that’s not what they’re into, local YWCAs or recreation departments, for example, have tons of different activities to choose from. As long as you have support in your exercise endeavors, it’s easier to get back out there and feel motivated to stay active!

3. Schedule in at least half an hour a day to move. You could be doing something as simple as a beginner’s fitness DVD or taking a walk around your block – every bit of exercise counts to your body. If you work up your endurance over time by taking out time every day for an activity, your body will thank you for it, plus you’ll be able to keep up the pace longer. It’s important to keep yourself keep moving, no matter what – keeping up exercise over time will keep you healthier and help you live longer!

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4. Get outside. It’s the summer, so there’s no reason for you to be inside all of the time! The fresh air will do you good and there are plenty of ways you can get your strong, independent self some quality work-outs. Even just walking around the park or getting to the beach for a short swim can be the difference between being inactive and an active participant in life!

5. Use exercise as a way to rev yourself up or wind down. If you’re like me, exercise isn’t the way I relax, but more of a way to get myself pumped up for a day. However, I have some family members who claim that by working out, they are able to feel better about themselves in a relaxing way. Either way your brain works, if you correlate exercising with positive imaging, it’ll be more likely that you’ll keep up with the fitness in the future. Sisters, get yourselves out there and get your body moving!

Exercising and getting your body moving might be strenuous and hard to think about for some, but even during the summer, it’s important to keep up the fitness and not slack off on yourself! While a bit of rest and relaxation are always called for, there’s a fine line between taking a break from your daily stresses and being lazy. Be the strong, independent women you are and find some way to stay healthy, happy, and in-shape during the end of the warm weather!

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Hangover remedies for the weekends are very different than hangover remedies for the weekday. Bumming around on Saturday morning trying to get rid of the headache from hell isn’t as bad as healing yourself on your commute to work.  But if you are stuck on the subway with a stomach ache and headache, try to grab one of these things for the ride:

Water: Not only should you chug this the night before, but continue to do so the morning after… maybe through the afternoon to be safe.  The most important thing is to be hydrated so that your body doesn’t crash.

2 Advil:… Maybe 3. Take this with water and make sure that you have some food in your stomach while you take it.  The worst would be to take it on an empty stomach and end up puking what you don’t even have in your tummy.

Coconut Water: Ice cold coconut water might taste a little odd at first to those of you who haven’t had it/don’t like coconut.  But the flavor is very light in comparison to what you get out of it.  Coconut water is packed with electrolytes… the one thing you need when hungover.

Bagel: Not only are they delicious, but the bread absorbs everything that is upsetting your tummy.  Go easy on the cream cheese and butter and you should be feeling better soon after you eat.

When you have more time to take care of yourself on Saturday or Sunday morning, try to get yourself in the kitchen.  My friends and I like to call this dish The Hangover Cure. It’s a tortilla wrap filled with eggs, cheese, potatoes, and sausage.  Eat it with some hot sauce and you’re golden.  Feeling too sick to stand by the stove? Order it from pretty much any deli or cafe: It’s a common dish that has tons of advantages.

Spend your weekend morning taking it easy after a crazy night.  Movies are long enough to help you relax and they keep you pretty distracted.  I personally enjoy mindless movies when I’m tired and feel out of it.  The perfect hangover movie is the one that I can doze off in the middle of and wake up and not be completely lost.  Solution? Disney movies.  I understand that this probably isn’t everyone’s first choice, but Disney definitely helps me feel better. Not a Disney person? It’s Always Sunny In Philadelphia has never failed to make me feel better.  When you feel like a sick fool the next morning there is nothing better than watching the cast get themselves in ridiculous situations and then work their way out.

Another remedy is music.  I personally enjoy kicking back to some reggae music.  It’s light, happy, and relaxing.  Long showers or baths never fail to heal any ailment that you might have.  Use your favorite products and let the warm water and steam release you of any stress that you have.

Remember to not let a hangover keep you from going hard again the next day.  Take some time to relax and make yourself feel better before going to town again.  If the morning was especially rough, maybe try a new drink for the next night.  Certain drinks hit you harder the next morning than others.  Do you have any hangover cures that work especially well for you? Fill us in: we could all use the advice!!

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According to the Humane Society of Central Oregon, “The best spot for your dog during warm weather is inside a safe, cool house.” The heat can be oppressive in a car, even with the windows open, or just generally outside where the heat can become too much for the fur of some animals. A good dose of water, sun protection, and perhaps even a wading pool for overweight or older dogs, for example, is a good way to keep the pets cool while braving the heat.

Some other tips are:

1. Exercise pets when the temperatures are cooler (ie. mornings and evenings). It’s better to keep the pets protected from melted tar, which can collect on their paw pads or in their fur without proper precautions.

2. Avoid leaving pets in truck beds and cars, even with the windows down. A car’s temperature can go up to 120 degrees in only a few minutes, which can easily result in heatstroke for your beloved pet. Truck beds are dangerous, as the metal can get overheated and injury from falling or debris could be detrimental to an animal. Being kept in shady areas is your pet’s best bet for keeping cool.

3. Make sure to have a good supply of fresh water and notice how your pet is feeling. According to the ASPCA, some of the warning signs of heat stroke in animals are “excessive panting or difficulty breathing, increased heart and respiratory rate, drooling, mild weakness, stupor or even collapse. They can also include seizures, bloody diarrhea and vomit along with an elevated body temperature of over 104 degrees.” It’s important that you take note of any concerns and call your vet the moment you notice something’s wrong!

4. If your pet likes water, introduce them to swimming. Keep an eye on them, as not all dogs, for example, are good swimmers. Also, make sure to rinse them off afterward, especially if chlorine is involved, and don’t let them drink pool water (it might cause nausea).

5. If you keep your windows or doors open during the summer, make sure they’re screened in. Pets that like to explore (ie. cats) are highly at risk for “high-rise syndrome,” which occurs when pets fall out of windows or doors and are injured due to poor screening. If you want to protect your pets, make sure to keep your windows and doors pet-safe.

6. If needed, trim your pet’s fur. The recommended length by the ASPCA is one-inch-length, but never down to the skin. Plus, sunscreen or insect repellent labeled for animal use is a good plan, just in case the summer heat continues to get to them. If you have cats, brush their fur more often to prevent heat issues.

In general, just make sure your animals are comfortable during this heat wave – it could save their life!

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Summer Guide: Take A Dip

Sometimes, life just doesn’t go your way. The situation might not be detrimental to your life, but for most people, the first instinct might be to think a lot about it and try to understand what happened. However, in reality, if the issue is out of your control, it’s best to let it go and move on. That’s not easy, though, is it? While everyone could be telling you not to worry and that everything’s going to be alright, if you’re like me and live for structure, that can be a hard thing to deal with. What do you do when you just need to relax and let it be? I’ve been reading a book (which is coming out as a movie next month) called Eat, Pray, Love by Elizabeth Gilbert and it deals a lot with just freeing your mind and accepting your life as it is. A line from the book best summarizes what I’m trying to say: “Try dropping it…sit quietly for now and cease your relentless participation. Watch what happens.” Letting your mind wander when the going gets tough can be hard, but what if regaining control means releasing your hold on the negative? Here are five steps to helping with that process:

1. Reorganizing your thoughts. It can be hard to see things the way they really are if your mind is focused on the “what ifs” and “should haves.” Letting go of the negative energy and focusing on what the upside of the situation is can really be a strong asset to your mind. Only you can take control of who you are, what you do, and what you think. So, keep your optimism up and shuck the negative, as focusing on something you can’t control just relinquishes your hold on life. Worrying doesn’t change a thing – so why not take control of your thoughts?

2. Staying on schedule. Getting back into your daily routine can help you regain some of the control you have lost. If you’ve been feeling like everything has been changing, keep yourself in check by going about life as normal. It might just give you the confidence you need to move forward!

3. Giving yourself a positive mantra. Maybe you have a favorite song that you find uplifting or there’s a quote that just gets to you. All you need sometimes is a positive reinforcement of the good things in your life to keep you going. A cliche line that I’ve heard thousands of times that never changes is “Life goes on.” Remembering that line or anything else that seems to ring true with you – it’s important to make sure you’re always keeping the faith.

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4. Surrounding yourself with positive influences. If there are some people who are not being understanding of what you’re going through, they’re not worth it! There are a ton of others who will listen or help you regain your hold on life. Life is too short to let others bring you down or keep the negative in your life. You’re never alone, so embrace who and what you have – it’s never too late to ask for help!

5. Being yourself. Never forget who you are and where you came from. If being in control of yourself has always been your mantra and stronghold, get yourself back to where you came from with the past four steps. It’s important to see yourself for who you are than to think that the one in control isn’t you. You’re always in control of your own destiny, so sister, keep it up!

Retaking control of your life can be a process, but it’s not hard if you have a positive attitude and strong people around you to help – keep the faith and never let yourself go! You only have one life, so don’t waste it worrying or keeping your feelings inside. Take control of what you have and ask for help if you need it. The first step may be the hardest, but also the most fulfilling – don’t ever give up and the power is yours!

How To Embrace Your Nervousness & Just Be Yourself

While summer’s warm temperatures, sunshine, and lighter schedules should mean prime time for outdoor workouts, these sultry days propel many of us toward the hammock with a glass of lemonade instead of toward the pavement or the gym.

Certainly, on these hot days, working up even more of a sweat isn’t an attractive proposition. But exercise is necessary no matter how languid you might feel.

Try these five out-of-the box ideas to help motivate your workouts this summer.

1. Take a self-portrait in a bikini

My mother, for reasons passing understanding, has displayed in her kitchen a photo of all of us in the water at the beach last year. Yes, folks, I let my guard down and allowed myself to be photographed in my swimsuit, and now she won’t take it down no matter how I beg. In the ensuing year, when I’ve felt my desire to work out flag a little, I think of that photo and off to the gym I go. And even if you have a bikini body after having your kids, you’ll be even happier with how you look if you tone up a little before that beach trip.

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2. Try a coveted class

If you have to be on a bike 15 minutes before spin class even starts, or if the very best yoga instructor’s mats are full mere minutes after registration opens, summer can offer you an opportunity to get into those coveted slots as people go on vacation or just slack off a little. The best part? If you show up faithfully, those prime teachers are often pretty willing to let you into their more crowded fall or winter sessions.

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Here are 4 easy moves that will strengthen your back muscles and get you ready for your summer clothes from the folks at realsimple.com.

Hip Bridge

How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.

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What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.

Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a few seconds. Repeat five to eight times, then switch legs.

Click here for more exercises.

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If you’re not getting as much sleep as your body needs, it may be time to change up your sleeping habits and get you back on track.

Start with these tried-and-true tips, from shine.com:

* Keep your bedroom cooler.

* Watch television, work, and read somewhere other than your bed.

* Don’t eat a big meal just before bedtime.

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Step 1 – Open some windows. Indoor air is typically far more polluted than outdoor air. In fact, the indoor air in the typical American home contains over 500 chemicals, according to a recent study. Opening windows for even a few minutes a day can vastly improve your indoor air quality. Open one right now so that during the ten minutes you are doing your home makeover, you’ll be letting contaminated air out and fresh air in.

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Step 2 – Dust electronics. One type of toxic chemical commonly found in household dust is flame retardants. Though electronics manufacturers have made great strides in reducing their use of harmful chemicals in recent years, tech gear still may contain brominated flame retardants – chemicals used to reduce the risk of fire that studies have linked to lower IQs in children and reduced fertility rates.

“BFRs used in the manufacture of circuit boards can be converted to highly toxic brominated dioxins and furans if the products are burned at the end of their life,” says Arlene Blum, executive director of the Green Science Policy Institute and chemistry professor.

But even daily use can be dangerous, says Blum. “When used in plastic casings, BFRs can also migrate out of the plastic into the dust in the room and then enter the body via the hand-to-mouth contact.”

While major manufacturers such as Apple, Dell and HP have moved away from BFRs in recent years, certain products built before 2009 – especially devices that generate a lot of heat, like laptops and laser printers – may still contain BFRs, says Michael Kirschner, associate director of the Green Science Policy Institute. “Do some research,” says Kirschner. “Almost all vendors now have an environmental section on their Websites that tells you about the materials they use.”

For immediate health protection, keep electronic equipment dust-free by damp dusting it frequently.

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