Newest Prescription for better Health

I am a terrible blogger! I don't take the time to write too many articles. Or pass on what I know. I'm sure if you are reading this, you stumbled across it, or somewhere in the cyber-social-media-cloud-something, it got posted! I am old enough to NOT REALLY understand all this stuff about technology. Just enough to be dangerous. And just enough to write a blog....

Lots of information lately on how physical activity and exercise have powerful health benefits. No surprise there.

A recent article in my IDEA Fitness Journal for ACE Certified Professionals:  Studies suggest that physical activity reduces the risk of nearly three dozen harmful conditions and life-threatening diseases. I would like to share the details, but you would be onto the next thing; not that interesting! However, I will share some info that has been showing up in various places:

30 -60 minutes per day of moderate to vigorous exercise (That's 4 -7 days per week) is the best protection against Stroke, Osteoarthritis, Hypertension, Cardiovascular diseases, depression and anxiety, cognitive dysfunction, accelerated aging, digestive tract diseases, diabetes, cancer, obesity, lions and tigers and bears, oh my! (In other words, exercise is the magic prescription)...

Well, there ya go. It's not just to look pretty. It is really critical for our health, well-being and everything else. There is one more thing: Are you an office worker that has to sit at a desk all day?
Well, there is one more bit of news you need to hear. Studies have shown that although we need the prescribed exercise, you can do it in smaller portions. And getting up and doing something for ONE MINUTE per hour may help more than you think AND increase cognition, creativity and productivity in the workplace! By the end of the day, you'll have shaved 10 minutes off your prescribed exercise.
 Set your timers - get up and move!

The Turkey gets pushed out in favor of Santa Claus

I see it….as I drive home from the day’s activities. There are a handful of people who already have their Christmas lights on!! Don’t get me wrong, I am a huge fan of the Christmas season (although I think the whole idea that it is Jesus’ birthday, not ours, gets lost in all the gift giving, but that’s a topic for another day)

The point I’m trying to make is that sometimes we hurry up the moment to get to the next big “thing”.

Life is a journey. I know you’ve heard that before, but it needs reminding. Enjoy today. Enjoy the moments. Enjoy the people that are a part of your daily existence on this earth. When I have a particularly stressful day ahead of me, I wish for it to be over. But, as I go about the day, I realize that the different parts that make the whole are not so bad after all. One minute, one hour at a time. Tackle one problem at a time. One situation at a time. Enough said.

Life is a journey, and so is the road to better health. Trust me, I have had my fair share of diets and “get thin quick” disasters. I didn’t gain weight in a matter of weeks; what makes me think I could lose weight in a matter of weeks? And keep it off?
I didn’t get unhealthy in the last few days…and I’m not going to change all of my habits at once! I would be very unhappy!

Health is a journey. Start with one “bad habit” and change it. Here are 6 suggestions for "I DON"T KNOW WHERE TO START"
Don’t tackle them all at once. Start with ONE. These suggestions are not necessarily just for those trying to lose weight. It's also good to remember that your body will function better with good nutrition. By changing unhealthy habits, you can help yourself avoid diabetes, heart disease, cancer, arthritis and other diseases.

1. stop drinking soda (even diet soda. Studies have linked diet soda drinkers to greater risk of diabetes, stroke, heart attack and decline in kidney function)

   SWITCH: flavored seltzer water without sugar, plain tea with lemon,  a splash of fruit juice in a big glass of water….

2. do 10 sit-ups, 10 pushups and 10 squats. That’s all. Every other day, not every day. Walk 5 minutes. Then 10. Then 15.....one foot in front of the other.

Can’t do pushups? Do them against the wall. Look at acefitness.org for correct way to do these. ACE is a non profit organization that certifies instructors (like me) and provides helpful information.

3. Cut out potatoes and bread.

 SWITCH: eat Ezekiel sprouted bread. (in the freeze aisle. It is low glycemic which won’t have your blood sugars going crazy) For dinner, eat a protein, cooked veggie and a salad. It takes a while. My husband and I went from eating potatoes or pasta every night to eating salads with our meal every night. Mix up the salads – spinach, kale, lettuce, savory or sweet. Try different ones until you find some favorites.

4. Cut out dessert and candy.

  SWITCH: eat yogurt for dessert. There are so many yummy flavors out there these days. Try to stay away from the artificial sweeteners if you can. If you want, you can add fresh or frozen berries on top. Sprinkle with Stevia or a little honey. Add a teaspoon of nuts. Our favorite is Lemon Meringue with a crumbled graham cracker (one square) on top. We split an 8 oz cup, which isn’t much but it is enough to satisfy us.

5. Quit eating fast food for lunch.

SWITCH: bring your own. It takes planning, but you wouldn’t believe how much sugar, salt and fat you’ll be cutting out by making your own. I used to eat a burger, fries or taco 3 times a week! Now, I can’t stand them. Try tuna fish salad, chicken salad made from last nights dinner; Egg salad, ham or roast beef slices rolled around cucumber and cream cheese; Make a big batch of soup on Sunday and eat it all week. Same with a lettuce salad. How about your own quiche? That would be about 4 lunches….and you control what goes into it when you make it yourself. My son made some changes to his lunch and lost weight. He used to make a ham sandwich, potato chips, cookies and soda. Now he eats the sandwich, a yogurt, apple and milk.

6. Stop eating in front of the TV.

SWITCH: if you find yourself in front of the refrigerator, make some hot tea. Or get some of those sunflower seeds in the shell. They take forever to open. The other alternative is put something else in your hands while sitting – like knitting, Sudoku, a kindle game (I know there are a lot of Candy Crush peeps out there) Just try it for a week. You’ll be surprised after a while, you won’t miss it. Are you really hungry? Opt for some almond butter and apple slices. It will fill you up and won’t raise your blood sugar.

I know a lot of you are already on the healthy track. Please share by commenting what you do that might benefit others!

Where do I start?

Five Islands in Georgetown, Maine

WHERE does the time go? What have you been doing this summer? I am one lucky gal, because I live in Maine and it is beautiful (when the sun decides to come out!)

I tend to be a little less scheduled in the summer, I don't teach exercise classes in the summer. Although everything else stays in place (my Reliv business and my art and wine parties) everything seems to be a little slower paced. I like the fact that we have distinct seasons.

I just wrote an article on my newsletter about starting to exercise. Although the middle of summer seems like a strange time to start, I have to be ready for September's classes. When do you start? Maybe you never stop? Maybe you slack off from time to time? Do you find it hard to start again? What are your personal victories? What are your challenges?

Here is a excerpt from my newsletter and a personal update below. Let me know if this helps you get revved up again, or what little changes you have made that works for you. Happy Summer!!

1. Walk 10 minutes today, or find a YouTube video to inspire you.(I like FitnessBlender.com) If watching a video, don’t feel like you have to do everything they are doing! Once you are in the habit of doing something, it will be easier to make the workouts longer. And yes, you have to schedule it. Mornings are easiest for most people, that way you don't get sidetracked later (or get too tired!)
2. Get up from your desk every hour and walk around the office or building a couple of times. (studies show that moving a little  throughout the day will help a lot)
3. Fill a pitcher with water in the morning, and drink it all by 7:30 tonight. (if you work at an office, bring a plastic one with you and keep it on hand) Lose the soda and juice. Watch out for those 300 -400 calorie Starbucks! FYI - Even diet soda can prevent you from losing weight!
4. Get off the couch every time there is a commercial. Netflix? Take a jumping jacks break. (you may feel silly at first, but your family will get used to it)

Change your eating habits. Ugh, I hate it when someone tells me what to eat! Here are some little tweaks that might help.

1. Give up the French fries. If you need something else, then bring an apple or banana from home.
2. Pack your lunch. Studies have shown that your own cooking is usually healthier and has less calories than a purchased lunch. Coworkers want to go out? Suggest a park instead. They can pick up their sandwiches, and you can eat your healthy one. Plus, you’ll be outside which is good for an attitude adjustment.
3. This is interesting – eat lunch, then walk. Sumo wrestlers eat a big meal, then go take a nap. Why? They are trying to store as much fat as possible. Imagine—we eat lunch, then go back and sit down at our desks. Hmmm….how about eating a little early, then taking a walk at lunchtime?
4. Cut down on sugar and bread. The best thing you can do is get back to basics – whole foods; vegetables, fruits, meats. Use a smaller dinner plate – meat, cooked vegetable and salad. Cut up fruit with a dollop of vanilla yogurt for dessert. Eat slowly and consciously.

Lastly, remember to love yourself for who you are. Your friends don’t care what your thighs or stomach looks like, they care about what’s inside. We are overly critical of ourselves. There are no standards for beauty. I found a fantastic website with FREE workouts. FitnessBlender.com Most everything they offer is free or very little money. They actually offer recipes and 8 week plans for a few dollars, if you’re interested. This couple seems to have one agenda: to help all of us be our best selves!



Update: I have been doing some of the Fitness Blender videos for a few days now. I like the variety. It's been humbling to realize I need to start at lower levels or modify the upper levels. I am being kind to myself. But I am committed to doing something 5 -6 days a week. Everyday is not going to be "all-out". Some days should be "easier" days to give the body a chance to recover.
I would love to hear your feedback. What are you doing differently? If you are still in vacation mode, I understand. Keep this as a reference for when you are ready!

 

OH MY ACHING (wheat) BELLY!!

I am tired of dieting….I just want to be healthy! When I go to the store, there is such a dizzying array of choices: Gluten Free, Dairy Free, Low Carb, Low glycemic index, low fat, high fiber, all natural, organic, sulfite free, sugar free…..lions and tigers and bears, OH MY!!

On my journey for a healthy diet and a healthy relationship with food, I have tried a lot  different things. So I thought it would be interesting to write them down. Please bear with me as I self indulge. I hope you might find some truths and help as you read:

1. Eating low carb: (Atkins, Southbeach)This consisted of cutting out everything that had an abundance of carbohydrates. Not that carbs are bad; it’s just that we tend to get carbs from sources that are not good places. Cutting out the breads, pastas, some cereals, potatoes, candy, cookies, crackers….this was not such a bad way of eating. It forced me to eat more salads, proteins like eggs, meat, fish. Lots of vegetables, some fruit but not over the top. The biggest drawback was that I could go over the top on cheese, butter, cream and artificial sweeteners (to get my sweet fix). I also found that once I went “off” the diet, any weight loss came back quickly.
2. Weight Watchers -- or Counting Calories….same thing. Weight Watchers is a really nice way of keeping track of your food without actually counting the calories. They have a system. Back when I did it, they gave you recipe ideas and weekly meetings which helped you stay on track. The drawback was that I hate keeping track of what I eat. And it took me a while to figure out that although they don’t limit you; you can eat anything you want, you had better switch over to vegetables and protein or you will soon run out of calories to eat for the day.
3. Low Fat -- which was a trend a decade or so ago. Many diet gurus embraced it, companies started producing all kinds of low-fat versions of real foods that persist even today. Unfortunately, in order to make something taste good low-fat, additives are needed, usually in the form of sugar. What we found is the culprit isn’t the fat, it’s the sugar. My dentist believes everyone should be drinking whole milk, not skim.
4. Sugar free - Sugar is a big culprit in our obesity problem. I am a self proclaimed sugarholic, which some will say is sugar sensitivity. That means the more sugar I eat, the more I want. It’s a difficult merry go round to get off. Sugar triggers insulin production, which in turn (through a complicated process) creates more fat in our bodies.(and after the blood sugar spikes, it drops, leaving you with wanting another sugar fix). Interestingly, bread, crackers, cereals and pastas are all part of the sugar issue.
5. THE PLAN - I tried this diet; the author believes that there are certain foods that each of us reacts to, setting ourselves up for indigestion, inflammatory issues and diseases. Then there are certain foods that are “friendly” that our bodies like. We are all different, therefore it is a trial and error type approach. She takes you through step by step starting with some of the most “friendly” foods and then adding others in. I found that kale tastes pretty good when fixed properly. I discovered flax seeds, pumpkin seeds, chia seeds and nuts (I love nuts. I always thought they were too high in fat. Same with avocados!) I also found that I felt pretty good eating this way. I also learned to drink more water. The drawback is that it is very specific what you have to eat, and you have to weigh yourself every day (what a lousy habit to get into.) I also don’t like having to plan ahead with everything I eat, or worry about eating out, a big challenge on this plan. It is also very low in sodium (a good thing!) but difficult when eating out.
6. Gluten Free - There is a cardiologist that wrote a book called Wheat Belly which he explains is why so many of us fight the obesity/diabetes problem. According to him, our wheat is NOT the same as what it used to be. Producers have tampered with our wheat over the last 100 years so that it is not anything like the wheat of yesteryear. And nobody bothered to test it to see if it was safe for humans. Wheat is in so many things - not just the typical places like breads, pastas, cereals, crackers, baked goods…but also in candy, canned soup and condiments, places you wouldn’t think to look. Now, wheat free is not gluten free; gluten is also in barley and rye. Although it is challenging to go wheat free, it’s not impossible. I am not a big fan of replacing your gluten with processed gluten free foods, though. They contain things I would rather not ingest! The author of Wheat Belly agrees; he suggests staying away from corn starch, potato starch, tapioca, etc which are used in most gluten free prepared foods.
7. Vegetarian and Vegan - not eating meat; or not eating meat, eggs, milk, cheese, etc. Many people swear by their choice and if it works for you, then go for it! I have not explored these avenues myself; I have people in my life that choose eating this way, and they seem very happy with it. Having read Wheat Belly, I would have a hard time giving up all this and wheat. I respect you for your choice, however.
8. Eating Organic -- Knowing where my food comes from. This has been an ongoing trek for me. I try to support my local farmers. How nice it is to put a face to the products I’m eating. If not local, then organic, then USA. I live 5 miles from an organic farm that produces cheese, yogurt, beef and vegetables. I feel very lucky to have that at my fingertips. Canned goods are tricky- unless you know the codes,  it's hard to tell where it comes from.
9. I CAN MAKE YOU THIN another book: I read it, and it includes a hypnotic CD that you listen to. I can tell you this; I am finally free from the entire calorie counting, list making, eat this but don’t eat that kind of thinking! His plan is simple. Eat what you want, eat only when you are hungry, stop before you get full, and eat slowly and consciously. He addresses food cravings as well. He helps you love your body. The drawback: if you don’t have a solid understanding of what is good food, and what is not, this won’t help. I don’t think he had in mind that we choose cupcakes and Twinkies as a mainstay. For me, it was the perfect ending to being a slave to diets, and a beginning to a freer, happier self.

DO you see a pattern? I DO! I am continuing on my journey towards a healthier lifestyle which includes exercising at least 3 times a week, and drinking my Reliv shakes which covers my bases for the things I may be missing in my diet (see below). But here are some of the things I am trying to do. Thank you for letting me indulge. I hope you found something here that may be helpful. I am still learning. Remember this is my mantra...yours may look differently...

1. Eat local and organic as much as possible. At least stay away from the dirty dozen.
2. Drink at least half your body weight (in ounces) in water every day before 8 p.m.
3. Cut out or down on wheat. That includes less bread, pasta, wheat cereal (I try to choose oatmeal, rice cereal, etc) Eat more ancient grains like quinoa, brown rice, amaranth, buckwheat.
4. Cut down on sugar. This goes along with the reduction of bread/pasta anyway. No cola, (not even diet cola). Less desserts, baked goods. Dark chocolate and red wine as a reward instead. (from the book, The Plan) There are some good sugar substitutes out there - stevia/rebiana, erythritol, xylitol are among the sweeteners that will not impact blood sugar levels. (from the book, Wheat Belly)
5. Eat whole foods whenever possible. No boxed meals, frozen pre-made stuff. Buy stuff with ingredients you can pronounce. Good old fashioned vegetables that you cut up and prepare yourself. (I don’t eat a lot of potatoes, they seem to keep me from losing weight.) More green stuff. Eat grass fed beef, venison, organic chicken and eggs, wild caught fish. Drink whole milk or almond milk. Fresh or frozen fruit.
6. Add flax, pumpkin, sunflower, chia seeds to salads. And eat a lot of salads. Avocado and Nuts too. The good kind of fat. Olive and Coconut Oil, yum.
7. Listen to your body! If after eating a meal, things are not feeling so good, take note. There may be something that is “unfriendly” for you. (from the book, The Plan)

Here are 4 very good rules to live by that goes very well with the rest of this

1. Eat S.L.O.W.L.Y and consciously. Not in front of the computer, TV or reading material.
2. Eat what you want (I am trying to follow my other guidelines, but I am happier not getting too nit picky with myself)
3. Only eat when you are hungry
4. Stop when you are full. You can always come back for more later.

Polar Bears and Vitamin E

IS IT SPRING ALREADY? DID YOU KNOW that Polar Bears have black skin under their white fur? They live in one of our planet's coldest environments, and their thick fur and layers of fat are essential for survival. The white fur blends in with the snow, but their black skin soaks up the warmth from the sun's rays.

Although I love polar bears, I don't want the layers of fat on me! I find winter to be a tough time of the year for many reasons. Less activity, dry skin, high fat comfort food and not enough sun!
Here's one vitamin that we need to make sure we add to our daily diet: Vitamin E



Researchers have identified a significant drop in the usage of Vitamin E, noting that more than 90% of Americans aren’t getting their recommended dietary allowance (RDA.) What is this considerable group of Americans missing out on, exactly? In addition to improved brain health, Vitamin E offers several health benefits your body needs.

What is Vitamin E?
Vitamin E is more than a single vitamin. It’s a group of eight fat-soluble compounds. These compounds can be divided into two groups; tocopherols and tocotrienols, either of which can be alpha, beta, gamma or delta tocopherols. Researchers are beginning to find each of these eight members of Vitamin E has a very important role to play in our bodies in their own, individual ways.
What can Vitamin E do for you?

• Skin Saver: Researchers have discovered that Vitamin E will protect your skin, significantly reducing skin sensitivity to UV rays from the sun. For best results, combine Vitamin E with Vitamin C (you can get both of these in Reliv products).
• Pain Reliever: Studies have found that Vitamin E, in addition to prescription medication, may actually reduce the painful effects of rheumatoid arthritis. The combination of Vitamin E and the medication showed better results than medication on its own.
• Healthy Heart: Vitamin E thins your blood, which keeps blood platelets from building up and clogging the circulatory system. When you include the proper amount in your daily diet, you ward off coronary artery disorder and many other heart diseases.

Lacking Much
The Vitamin E deficiency that more than 90% of Americans have can wreak havoc on their bodies. Without a proper supply of Vitamin E, people can develop skeletal and retinal myopathy (persistent or acute damage), impairment of the immune response, red blood cell destruction and more.
Guard Your Sources
Foods like eggs, nuts, sunflower seeds, vegetable oils, dark green leafy vegetables and sweet potatoes are rich in Vitamin E. Make sure you’re getting your RDA of Vitamin E by supplementing with Reliv products.
 Your body needs a variety of vitamins and minerals to optimally function. To keep your body running in top shape, it’s important to keep some key vitamins in your system. One of these crucial vitamins is Vitamin E, which is found in Reliv products like products like Reliv Classic®, Reliv Now®, Fibrestore®, SoySentials® and Reliv Now® for Kids.

LOUD ADVERTISING -- Calm the inner spirit...

Only ___shopping days left until Christmas! Blah! Panic time! And now is the time to get inundated with commercials....

Do you get this a lot?….”Have you signed up for our rewards program?”

HOW many times have you heard that when you are out shopping? It seems that every store you walk into today wants you to sign up for their email coupons, special offers and discounts! The young man or woman behind the counter can never understand why you wouldn’t want to take advantage of being a “preferred customer”!! Yea, just what you need - yet another plastic card to carry around on your key chain, or worse, in your wallet. “Just 10 visits, (with a $50 purchase) and you’ll receive….”

I know we all like to feel special, and definitely want to get the best deal we can when we shop. But I sometimes feel so inundated with LOUD ADVERTISING that I want to go hide under the bed!

A few years ago I stopped watching the news on a daily basis. Horrors! My friends cannot understand how I can function without knowing what’s going on in the world! Well, guess what? I find out the important things anyway. Either through facebook, seeing and talking to people, etc.  I have tried to calm the outer chaos so as to calm the inner spirit. I have a friend who refuses to get an email account. If you want to talk to her, or send her a message, you have to text her, or call her. I used to think she was nuts (and you know she won’t be reading this!) but I really think she is onto something. Yea, she doesn’t get all the alerts on her accounts, nor is part of a forum, or get all the jokes forwarded or important messages from her business associates, or the accountant, etc. But she also doesn’t get the SPECIAL DEALS that are offered TODAY ONLY at Macy’s…..hmmm…less chance of spending money needlessly??? Less junk piling up in her head???

What can you do to calm the inner spirit?

• Turn off the TV.
• Turn off the computer.
• Turn on some good music.
•  Choose what comes into your life.
•  Go outside. Sit on the porch; go for a walk (without the iPod).
•  Sit on the floor, close your eyes, meditate.
• Read a good book.
• Spend time with real people (facebook doesn’t count!) Join a group that nourishes your soul.(Book group, spiritual group, creative group, dance group)
• Eat from your local farmers’ bounty rather than the pre-packaged stuff.
•  
• When your body and mind are nourished, your spirit will feel better too.

AND…speaking of special offers…

www.reliv.com

Help nourish your body and keep it healthy this winter. Save 20% on your first order of Reliv products. I won’t shout, but there it is….

Call 207-318-5036 or email me jwaterm1@maine.rr.com and I’ll help you decide what’s right for you. And by the way, no minimum order, no monthly commitment, nothing. Just a discount and 30 day money back guarantee. And no plastic card to carry around!

Julie

The Plastic Brain

When I was in my early thirties, I was diagnosed with a lung disease. The lung disease is called Sarcoidosis, and after my pneumonia went away, I was left with asthma. The asthma slowly got better over the years with the help of positive thought, diet (including high quality supplements) and exercise. I was one of the lucky ones - the disease never progressed or migrated into my eyes, liver or other organs.

What was scary at the time of diagnosis was the possibility that it could be lung cancer, something far worse; and 20 years ago, the prognosis for that was grim.

I had 2 little ones at the time; I was scared that I wouldn’t live to see them grow up. I don’t like to think about all this now, because it happened so long ago.

I did as much research as I could find on the disease at the library, combing medical journals (remember, the internet didn’t exist 20 years ago, computers were not mainstream and there was no such thing as Google). One of the things I searched for was anything I could do to get on the path to healing. I came across a book by Norman Cousins called  Head First- the Biology of Hope and the Healing Power of the Human Spirit.

The book was brand new at the time, and I gobbled up the scientific breakthrough that the mind and the body are connected, that one could help oneself in the healing process with laughter and positive thinking. Today, it seems silly that we once believed what we thought had no effect on our bodies!

Did you ever think you had control over you’re your brain? I know you probably know you can control what you think about - we’ve all done that. But actually, there is even more evidence that we can actually rewire our brains to perform functions we thought impossible.

You probably know that during a child’s early development, there is a critical stage of learning that makes is easy for them to learn at a rapid pace. Many people thought that once this stage had passed, there was nothing that could be done to rewire certain aspects. That has proven to be wrong -- there is a lot that can be done; studies have shown with the right kind of mental exercises, kids with learning disabilities can have a profound effect on their brain wiring. (the program is called Fast ForWord).  Studies have also shown that stroke victims can make huge steps in recovery with the right kind of exercises (physical and mental) that were never thought possible. Even patients who had a stroke years before can rewire their brains using the right treatment, and make significant improvements.

Our brains are amazing. We need to keep learning into middle age, so that the neurons don’t die off. See positscience.com for exercises.

 I used to think that psychotherapists were just for “talking through your problems” . Not so -- the right kind of therapist can actually help a patient rewire his/her brain to “unlearn” the undesirable event, problem, action; and “relearn” or turn on genes in our neurons that are desirable.

All this information can be found in the book The Brain that Changes Itself  by Norman Doidge, M.D.

Another interesting supplement has come out that also has some positive effects on the brain and the body. Lunasin -- it is the first dietary ingredient found that can actually turn good genes on, and bad genes off. Green Tea and Resveratrol (from red grapes/wine) and sulforaphanes from cruciferous vegetables like broccoli are among other food nutrients that work at the epigenetic level. Want to learn more? Go to www.lunasin.com 
 

To order -- please go to reliv.com/buy and use the VIP code: myshot

365 Less Things

Compliments of Marrissa Joy Photography

As I sit inside writing on a summer day in Maine, I am looking around at the things that we have accumulated in our lifetime. My youngest just got married this summer; I realize that it's just the 2 of us now. After 29 years of marriage, raising 2 children, and moving only twice since tying the “knot” we have managed to fill our 4 bedroom house with lots of memories….and things….and stuff…and junk…

How did that happen? When the boys were young, we would get to the point that outgrown outfits, toys that weren’t being played with, and old school papers needed to be purged. Usually it would happen when we started going through last year’s school clothes and realized that most of them didn’t fit anymore. Why they grow more in the summer, is beyond me!

The purging took place with a resignation on my children’s part, that they wouldn’t be allowed to go outside and play until it was done. I’m not sure whether they felt a sense of accomplishment or not, but I sure did.

But as good as I was at keeping their rooms updated and cleaned out, I can’t say that all areas in the house received the same kind of attention. Over the years I have redecorated, (which means I have things that don’t go with the new décor); have been given unwanted gifts I don’t dare throw away, gained weight, lost weight, (hence, a closet full of clothes) collected books, craft projects, well, you get the picture.

Finally, it is time to start simplifying. It is a daunting task. Then I am reminded of what a friend told me when we were selling our first house and moving across the country… ”how do you eat an elephant? One bite at a time..” I didn’t understand what she meant until later. How do you begin a huge task? Break it into small pieces. Sometimes beginning is the hardest part.

So if you’re feeling the need to de-clutter, purge, organize, simplify and don’t know where to begin; or if you are hanging on to things “just in case” I might need that “someday”…..here’s a good place to start.

Check out Colleen's blog www.365lessthings.com She lives in Australia.

And happy de-cluttering!!

Oh, and if you're looking for something to de-clutter your brain, check out 24K -- it has recently been awarded a US GOVT patent, which means there is NOTHING like it on the market! Energy, mental clarity and focus.

To order: go to www.my24kvip.com and use the code: myshot

How do you eat an elephant? ONE BITE AT A TIME!!

Do you ever feel like some projects are so overwhelming, so big or even frightening, that you get paralyzed before you even start? I have seen this happen in my business with people who say they want to build a business but never leave the starting gate; I’ve also seen this happen with individuals who want to be more active but don’t know where to start.

I started riding a bicycle again. It wasn’t really my idea; I inherited a bike from my younger son who, after college graduation, didn’t want it anymore. Then a friend encouraged me to go on rides with her. Yikes! Really? I wasn’t even sure how I felt about getting on the bike, let alone riding it for more than a few minutes. But last year, little by little, I started feeling more comfortable with it.

This year, when I got the bike out again, I didn’t know if I would have the strength and cardiovascular endurance to get to the top of our road! Now, if you live on or near me, you know what kind of road it is, so I’m not being a wimp. The road is a mile long and is a gradual incline the entire way -- no flat area to coast, no rest, just continuous peddling.

At first, I thought, no way. I won’t make it. My goal was a 6 mile round trip to and from Pineland, with a workout in between. The first day I got up the road without stopping, but had to walk up one of the other bigger hills to get to Pineland. But here’s the thing; even if I have to walk that hill several times, by the end of summer, I will bet that I can get up that hill without having to walk.

This is called, one step at a time. One bite at a time. The slight edge. It’s not that you can’t do it. It means that you may have to take it a little bit at a time. Whatever your goal -- whether it’s a business goal, a financial goal, a fitness goal; they all start with one step. Too many times I think we expect instant success! The big break! The lottery! The million dollar client! The six pack abs. Tomorrow! Life isn’t really like that. Most of us have choices everyday that will take us forward towards our goals, or backwards into mediocrity. Every little decision that seems insignificant TODAY, is not insignificant over time. Do the little things every day, and they will add up to big rewards. A good book to read is “The Slight Edge” by Jeff Olson.

And if you see a hippy woman riding a bike, give her lots of space as you pass her!! (she wobbles sometimes)…


The woman in the picture isn't me, but it is a fellow rider of a friend who is on the BIG RIDE -- a trek across America 3300 miles!!  To check out his blog, go to  https://jeffsloanbigride2013.wordpress.com/

Is Diet Soda bad for you?

I have a friend; When we go out to eat, she orders a salad and a diet coke. Every time. She is heavier than I am, so I began to wonder…is the diet soda really doing her any good? Now, when I was younger, I loved cola. I was addicted to it. And no, I never made the switch to diet drinks. Although over the years I tried to get used to them, I always hated that aftertaste. As the years went by, and I did more research on sugar and carbonated beverages, I realized that soda (or pop if you’re from the Midwest) is not only NOT good for my waistline, it was doing a lot more harm than I had realized. It was setting me up for osteoporosis, diabetes, kidney disease and other nasty things. I have since given up soda altogether but, I always wondered about my friend. Was diet soda just as bad? Or not?

It’s zero calories, zero sugar. How can that be bad? If I’m not consuming calories, it seems that it shouldn’t affect my weight. Our bodies are more complex than a simple calorie in, calories out formula. I didn’t find definitive reasons for the fat diet soda drinker. Dr. Weil’s opinion is that if the brain is getting a message that sweet calories are coming and they don’t arrive, the void may set you up for cravings that ultimately lead to consuming more calories.

Quite frankly, eating or drinking anything artificial is just going to do damage to your body. Studies have linked diet soda drinkers to greater risk of diabetes, stroke, heart attack and decline in kidney function.

I have another friend that gave up her diet soda and lost 5 pounds in 2 weeks. Now, that would motivate me!

Bottom line is this: Soda in general can do more harm than good. Switch to green tea (you’ll get your caffeine) and it’s good for you. Little changes can add up to big rewards in our life. In the book, “The Slight Edge” by Jeff Olson, he explains that what you do today is not going to make a difference. But do that same thing over time, and it will move you toward better health (or better finances, etc). Think about 5 years worth of drinking green tea vs. drinking soda….now THAT’S a big difference!

For another alternative, take a look at Reliv’s Innergize - a sports drink that not only delivers the hydration and electrolytes, but also has antioxidants that protect the cell membranes against damage including the skin from environmental stress. It has ingredients that support the immune system. I have had fewer colds since starting on Innergize! To order go to my24kvip.com and use code: myshot

The test of a people is what they can do when they're tired.” ― Winston Churchill ...

 

 Most of us have had times in our lives where sleep has eluded us...but what do you do if it's an ongoing issue? Did you know that most of us just don't get the sleep we need?

Let's back up for a minute and talk about why sleep is so important. I heard someone once say, "Sleep? Who needs it? I can sleep when I'm dead! I have stuff to do!!" Well, it made me laugh but quite frankly, it's no laughing matter.
Sleep is essential - a lot goes on at the cellular level during sleep to ensure that we can live another day. Sleep allows your body to repair itself. It keeps us sharp, creative and able to process information. Cutting edge science now shows how critical sleep is to our ability to stay focused, learn new and remember old things, lose fat and keep excess weight off.[1]
Let's explore what happens without proper sleep: Cortisol levels don't drop, human growth hormone doesn't rise, the endocrine system goes haywire, appetite and fat storing hormones run amok, which results in:

1. loss of muscle strength
2. less ability to fight off infections
3. inability to lose or maintain weight
4. less skin elasticity
5. memory loss
6. inability to learn new things.   
7.  hypertension
8.  cardiovascular disease
9.  depression
10. physical illness

If that list doesn't have you running for the bedroom or the couch, then I don't know what will! So what can you do if you are trying to sleep and just can't? Here are some tips:

1. Get on a regular Schedule -- go to bed at the same time and get up at the same time, even on the weekends!
2. Unplug - avoid stimulating activities at least 30 - 60 minutes before bedtime. Turn off the TV (those dramas can stimulate your adrenaline) the computer, phone, etc. No cleaning, work etc
3. Cut the caffeine - at least 8 hours before bed. Caffeine has a residual effect that lasts that long. If you can't give up the afternoon boost, then switch to something a little milder, like tea instead of coffee.
4. Exercise -- regular exercise will help promote sleep. However, some people find exercise less than 3 hours before bed too stimulating. You may have to switch your routine to earlier in the day.
5. Limit Alcohol - a drink in the evening may sound like a good idea, because it is relaxing; however, it can raise your cortisol levels and you may find yourself tossing and turning in the middle of the night. You might want to try cutting it out and see if it makes a difference in your quality of sleep.
6. Eating right before bed - is not a good idea. Some people feel that they will get hungry in the middle of the night. But food provides energy that runs counter to prepping your body for rest. Herbal tea, coconut water or plain water requires no extra digestive work. If you must, eat your snack earlier in the evening.
7. Aromatherapy and Sleep aids - I am not a big advocate of sleep aids. However, if sleep is a big issue, talk to your doctor. Many prescriptions are psychologically addicting and can prevent you from obtaining the deep sleep cycle, leaving you groggy in the morning. An alternative would be to try herbal supplements such as Valerian or Melatonin. Aromatherapy such as a spray of lavender, rose, vanilla or lemongrass on your pillow may help. Different scents have different effects on people, so you will have to experiment. Scented lotions are also an alternative.
8. Make a Worry List - sometimes our minds just won't turn off, even though our bodies are exhausted. If bedtime is the first time in the day that you have complete silence, then your brain may want to go over all the things you didn't have time to think about. Making a list of things to do the next day, or items that worry you, may help you put them aside so you can rest. Things that are manageable during the day may seem overwhelming at night.
9. Create a Sanctuary - your bedroom should be restful refuge. Some of the things that should NOT be in the bedroom are; TVs, exercise equipment, desk or office stuff, computer, phone. Even clutter can be a detriment to your rest.
10. General Nutrition - if your diet is high in sugar (High glycemic index) and low in fiber and protein, your cortisol levels are higher throughout the day and into the night, which will result in a disruption in REM sleep. Starting the day with a low glycemic food such as eggs, meat, poultry or fish will help keep cortisol on its normal track.[2] Also, research has shown that people who take optimal levels of B vitamins early in the day, may sleep better at night. 

For supplements that can help the sleep issue, take a look at Reversage and 24K - both have ingredients that can help your body get to a better place and promote sleep. To order: go to www.reliv.com/buy and use the RCN 7291976801 

And one more thing - If there is too much negative energy in your life - these are going to surface at night. This may include profound problems like work issues, body image issues, feeling of inadequacy, worries about aging parents, money, children, health concerns, etc. Stress management may be something you need to find out more about. For now, try to follow up negative talk with positive self talk.[3]

1] Excerpt from the book Mom Energy; A Simple Plan to Live Fully Charged by Ashley Koff, R.D.
[2] For more information on eating see "Eat Your Way to Better Sleep" by Pauline Harding, M.D.
[3] For more information on stress management see Mom Energy; A Simple Plan to Live Fully Charged by Ashley Koff, R.D.

Wow...spring is here! There is a definite change in the atmosphere; some of the early plants are up, daffodils, hyacinths and crocuses. One of the feelings that come up this time of year is a sense of urgency....of wanting to get myself organized, wanting all the indoor projects done so that we can focus on the outdoors in the coming months. How are you feeling? Leave your comments below.

Julie

The Old Port, Portland, Maine

10 Actions to Balance Life

What does having balance in life mean? What does it mean to you?

Finding Life’s Balance has always been a constant in my life. Depending on what stage of my life I’m in (new wife, new job, children, empty nester, etc.) there are adjustments that have to be made. When I’m not “in balance” then I try to figure out what can be done. Let’s explore the 3 areas that need attention.

Mind - are you challenging yourself? Do you have a purpose or passion? Do you have a job that keeps you on your toes? Or are you just trudging through the day? What can you do to change the situation? Sometimes we feel trapped in our situation; whether it’s a bad job, bad boss, long hours, unchallenging work, or boredom. Think outside the box. Write down your thoughts. Talk to someone you trust. Talk to a life coach or a therapist, if you feel stuck.

Body - are you taking care of yourself? Do you feel sluggish, stressed, tired? Eating healthier can have a huge impact on how we perceive the world, and how well we handle things. Get rid of the sugar. Take a high quality supplement. Are you sleeping enough? There are SO many side effects of not sleeping, that is a whole other article. Are you moving? If you don’t have an active job, then take time to move; walk, run, dance, take a class, swim, bike, something. Lift weights. Stretch.

Spirit - This can mean different things. I do believe that having an inner calmness and spiritual life enriches the soul. Community and feeling connected are very important. With the changes in families and technology, community has become an “option”. We used to be more connected face to face with others than we are now. It’s literally possible to go through a whole week without seeing another human. Facebook doesn’t count! Text msgs, social media, webinars, online shopping have all replaced our need for other humans. Unfortunately, this can translate into feelings of depression, feeling alone, unimportant. Ways to re-connect: church, classes, book groups, meetup.com.

10 things that balance life:              

1. Finding a purpose or passion         

2. Challenge your mind                       

3. Move that body                               

4. Get enough quality sleep                

5. Cultivate friendships/relationships  

6. Connect with community                 

7. Have some quiet time                     

8. Connect with your spiritual side      

9. Contribute to helping others             

10. Have some fun!                                

When I am “in balance” then I feel my best. I am taking care of myself, I am helping others, and I have a purpose in life. I can get thrown off balance by things that happen in my life, some are not in my control.

 A sick parent? An ill child? A job loss? A relationship issue? Many of these can make us feel out of control. If you are in the middle of something like that, just do the best you can to adjust and know that whatever “it” is, will work itself out no matter how much worrying you do. I am not trying to minimize the trials and tribulations of our lives; I’m just pointing out that there is a light at the end of the tunnel.

I am probably preaching to the choir as the old saying goes about balancing life. If you are reading this, my guess is that you are already aware of the balancing act. My husband is one of those whose life is out of balance, and he doesn’t even realize it. He works, works, works, and has little time to connect with others and play, or plan for the future. What can we do for our loved ones whose lives are out of balance? I make sure that he and I get out of the house and go dancing or do something fun once a week. I also make sure we take a vacation once a year. Any suggestions? I’d love to hear them! Post below!

Namaste!
Julie

LunaRich X

Dated: 12 January,2013

Announcing LunaRich X

LunaRich X™ has arrived! LunaRich X is the most pure, concen­trated form of lunasin ever produced — more than 200 times the lunasin potency of high quality soy protein.
Lunasin is the naturally occurring peptide scientists have identified as the key to many of soy’s remarkable health benefits — from cholesterol reduction to overall cellular health.
LunaRich X marks the culmination of an extensive research and development process that began with the discovery of the lunasin peptide in 1996. Lunasin is now one of the most heavily researched and scientifically supported nutritional compounds available today.
“This is an exciting day for Reliv and for nutrition science,” said Reliv Chief Scientific Officer Dr. Carl Hastings. “The research behind this product is extraordinary, and the results people are already seeing speak for themselves. This is a real game-changer for Reliv consumers and Distributors.”
Learn more and order LunaRich X.  For new customers enter RCN:7291976801
What’s Your Point?
Studies show that increasing the amount of lunasin you consume increases the health benefits you receive. Along with the launch of LunaRich X, the scientists at Reliv have enhanced all LunaRich® soy powder products to deliver the same amount of bioactive lunasin per serving. Now you can determine the LunaRich you need for optimal health through a simple point system: 1 serving of any LunaRich product = 1 LunaRich point.
Learn more and get started.  For new customers enter RCN:7291976801
Boost Your Benefits
LunaRich makes all Reliv products better… even products without LunaRich! Research shows that lunasin increases the potency and efficacy of other nutrients. When nutrients activate healthy genes, lunasin can make these genes more readily recognized by the cell, thus increasing healthy outcomes. That’s how adding LunaRich to your regimen powers up the benefits you receive from all Reliv products. Learn more.  For new customers enter RCN:7291976801
Multiply your good health by the power of X!

Stay Healthy through the Holidays

Christmas is right around the corner as I write this. I am looking forward to our kids coming home for a visit; other family members joining us for a special meal; friends and neighbors getting together.  Just like everyone else there is lots of shopping, cooking, visiting, family dynamics. There is also more stress, more eating, less exercise; a break in the usual routine. It's wonderful to have the break, but it also takes it's toll on our immunity. Take a look at what you can do to build your immunity. And exercise for me...

3 Steps to Building Immunity

41 days ago by Mark Murphy in ( Nutrition , · Science & Health )

The immune system defends your body against bacteria, viruses and other harmful invaders. At full strength, it is an efficient protector against infection and illness. But like all aspects of your health, it takes healthy lifestyle choices to keep your immune system in top shape. Three vital areas in protecting and bolstering immunity are nutrition, exercise and stress reduction.

Immunity-Boosting Nutrients

Lunasin: Clinical studies continue to uncover the many benefits of this remarkable soy peptide. A recent study showed that lunasin boosts innate immunity by stimulating immune cell receptors. (See Dr. Carl Hastings’s message below for details.)

Antioxidants: Antioxidants are vitamins and minerals that remove free radicals from the bloodstream. Free radicals can damage DNA and suppress the body's immune system. A few of the most important immunity-boosting antioxidants include vitamin C, vitamin E and beta carotene.

Zinc: A review in the Open Respiratory Medicine Journal concluded that supplementing with zinc may shorten the duration of the common cold by up to 40%.

Vitamin D: A study at the University of Copenhagen found that vitamin D is needed to trigger the immune system’s killer T cells and that a lack of vitamin D can render these cells inactive.

Probiotics: Fight the flu bug with these friendly bugs! In a Swedish study, a group of employees given a probiotic missed less work due to respiratory or gastrointestinal illness than did employees who didn’t receive the probiotic. Another study showed people taking a probiotic plus vitamins and minerals daily for three months had reduced frequency, duration and severity of cold symptoms.

Get Moving

A study in the British Journal of Sports Medicine found those who exercised the most were least likely to suffer from colds in the winter months. Researchers followed a group of 1,002 healthy adults aged 18 to 85 over a 12-week period during the autumn and winter seasons.

Each participant reported daily any symptom of respiratory illness they experienced (sneezes, coughs, fever, etc.). On average, they reported such symptoms for 13 days in the winter and 8 days in the autumn.

But those who exercised regularly were much less likely to develop a cold, and when they did, it was much less severe. The fittest 25% (those who exercised five or more days a week) had 43% fewer days with symptoms than those in the lowest 25% (one day or less of weekly exercise).

Don’t Stress Out

The negative effects of stress on the immune system have been well-documented. Stress impacts your susceptibility to infection and overall wellness in two important ways:

1. Weakened Immune System: Chronic stress can raise cortisol levels, making us more vulnerable to colds and the flu, as well as more serious health problems.
2. Unhealthy Choices: In stressful situations, we often fail to sleep enough, eat well or exercise, increasing the likelihood of illness.

Healthy energy shot 24K™ provides a nutritional approach to reducing stress. 

"Yes, Virginia, there really IS a Santa Claus!"

"Yes, Virginia, there really IS a Santa Claus!" Is There a Santa Claus? was the title of an editorial appearing in the September 21, 1897, edition of The (New York) Sun. The editorial, which included the famous reply "Yes, Virginia, there is a Santa Claus", has become an indelible part of popular Christmas folklore in the United States. In 1897, Dr. Philip O'Hanlon, a coroner's assistant on Manhattan's Upper West Side, was asked by his then eight-year-old daughter, Virginia (1889–1971), whether Santa Claus really existed. O'Hanlon suggested she write to The Sun, a prominent New York City newspaper at the time, assuring her that "If you see it in The Sun, it's so." He unwittingly gave one of the paper's editors, Francis Pharcellus Church, an opportunity to rise above the simple question and address the philosophical issues behind it. (From Wikipedia, the free encyclopedia) Many people found Church's newspaper article very moving, in a time (post-civil war) when many were suffering from a lack of hope and faith. I find it interesting how something written so long ago is still relevant today.

Keep Moving to Fight Memory Loss 7 days ago by Mandy Manley in ( Nutrition , · Healthy Living Tips ) There are many ways to help prevent Alzheimer's Disease and keep your gray matter in top shape. Movers and Shakers Research has shown that it is not one but a combination of activities and lifestyle choices that keep the brain healthy. Here are some ways to keep your mind agile and your memory healthy: 1. Participate in recreational activities like chess, book clubs and discussion groups that encourage conversation and interaction 2. Implement activities that require planning and forethought like gardening and scrapbooking 3. Challenge yourself to complete common activities in reverse order or with the opposite hand (i.e. brushing teeth, getting dressed, etc.) 4. Keep low-impact aerobic activities like dancing, cycling and swimming as part of your routine Don't Forget to Remember Recent studies have shown a strong correlation between vascular health and the influence of an active lifestyle. There are also activities that have been proven to increase memory retention. Give these a try and see if you experience improved memory capacity: 1. Stay mentally active by working puzzles, learning to play a musical instrument or taking alternate routes when driving 2. Socialize regularly with loved ones and friends or by volunteering with people of various ages 3. Keep your appointments, tasks and other events organized in a single place or notebook 4. Focus on one task at a time and give it your full attention 5. Eat a healthy diet and include supplements like ReversAge® to promote youthfulness 6. Make regular checkups at your doctor a part of your routine, particularly if you are managing chronic conditions You're only as old as you feel, so treat your body well and remember to laugh and play. Surround yourself with young friends (especially the young at heart) and don't be afraid to act like a kid. When you reconnect with your younger self, you'll think and feel your best! Now you can get better with age. With three proprietary complexes that address aging at every level, ReversAge delivers the most complete array of youth-promoting ingredients available anywhere — at a fraction of the cost of alternative anti-aging treatments. The Longevity Complex, containing Symbiotropin® and GPC, battles hormonal declines. The Antioxidant Complex, including Co-Q10 and Protykin®, fights free radical damage at the cellular level. And the Herbal Complex, rich in ginkgo biloba, maca, chlorella and more, cleanses, protects and revitalizes. Feel young again with ReversAge®. For more information: http://www.reliv.com/US/EN/Reliv-ReversAgeAntiAging.html To order use the green buttion below and use the code myshot to create your own free account.     TO ORDER REVERSAGE - VIP code: myshot