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Gregg A. Catalano
gcatalano@earthlink.net
(832) 237-4635
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A Special Valentine’s Recipe
Serve up this special Valentine’s recipe this February to all those you come in contact with to help make their day just a little more special.
1 Heaping cup of Smiles
1 Pleasant Greeting
2 Generous tablespoons of “How May I Help You?”
3 Cups of Prepared Questions
2 Firmly packed cups of Listening
1 Large pacage of Warm Empathy
½ Dozen Options
1 Pleasant Closing
Set aside 2 tablespoons of smiles for garnishing. Take the remaining cup of smiles and blend them with your pleasant greeting. Next, gently pour in the “How May I Help You’s.” Then, fold in your Prepared Questions along with the Listening. Delicately combine the Warm Empathy along with the ½ dozen Options. Mix well. Top off with a Pleasant Closing and evenly sprinkle in the remaining Smiles. Serve to all you meet. This is a recipe that’s a real winner! Live well my friends!
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Do’s and Don’ts for Making New Year’s Resolutions
If you are the type who make, but never keep those New Year’s resolutions, here are some do’s & don’t to help you set practical –and attainable- goals in 2012.
· Don’t abandon the idea of setting resolutions because you have broken them in the past. You simply need to readjust the type and number of goals you’re setting for yourself.
· Don’t make too many resolutions. There’s no rule that you have to cover all areas you’d like to change in your resolutions. Pick one or two themes – such as healthy eating, fitness improvement, anger management, stress control, career advancement – that are most important to you, and set reachable goals and realistic time frames within these areas.
· Don’t set resolutions whose success is based upon factors beyond your control. Make the success of your resolutions entirely within your control.
· Do set resolutions based upon your own wishes, desires, goals, and dreams; and not those of society or persons close to you. While this may seem obvious, many people waste time trying to meet society’s or other person’s expectations. A resolution is bound to fail if it isn’t from your heart.
· Do plan intermediate goals if it helps you maintain control. Decide where you’d like to be in three or six months, and check yourself then. Achieving these smaller goals also gives you a sense of accomplishment and motivation for the bigger projects.
· Do use a buddy system. Rely on your friends to support you in your resolutions, and do the same for your friends. Social support can be a great strengthener of motivation.
· Do plan of giving yourself rewards when resolutions – or intermediate goals – are met.
May all your practical –and attainable– goals be met in 2012!
Live well my friends!
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3 Holiday Parties Communication Tips
It’s that time of year again, and it seems that people often fit into one of two categories when it comes to holiday parties – those who enjoy attending them, and those who don’t. Regardless of which category you fall into, attending and communicating effectively at these parties is important both to your success personally and professionally. So, here are 3 communication tips to use at these holiday social gathering:
Tip #1: Remembering Names
To help you remember someone’s name, repeat the name as soon as you hear it . . . “Nice to meet you, Judy!” If you forget someone’s name (and most of us do), confess as soon as you realize you’ve forgotten it. We often forget the name within the first few minutes (and for many of us the first few seconds). The longer you wait to ask the person’s name again, the more awkward it it to ask. Keep in mind that the other person has probably already forgotten your name too!
Tip #2: The “I” Count
Focus on the other person at least 70% of the time. Show interest, ask open-ended questions, and listen, listen, listen! Use the “I” Count technique to monitor your conversations. As you speak with others, be aware of the number of times you use the words “I” and “me” and replace them with or at least increase the use of the word “you.” For example, if someone tells you about his/her work, rather than responding with a statement about your work, say something like, “Judy, you really have an exciting job . . . how did you get into that field?” This extends the conversation and keeps the focus on the other person.
Tip #3: Ending a Conversation
If you wish to end a conversation, use the “CNC” technique. This technique asks you to remember that when you want to end a conversation, simply . . . Compliment the person, provide a Need, and Compliment the person again. For example, “Gary, you’ve really done some great things this year! I need to say hello to some other people. I really enjoyed chatting with you” or “Laura, thanks for telling me about your family, I need to let you mingle with others. Again, I really enjoyed getting to know you better. Other needs might include: using the restroom, getting something to each, or refreshing your drink.
It's party time! Grab that positive attitude and focus on having great positive conversations with others and it will be the hap, happiest time of the year! Happy Holidays, be safe, and live well my friends!
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Your Keychain to Success
In case you haven’t spent a lot of time improving yourself through the reading of self-help literature or attending conferences over the past 10 years, let me summarize for you the most popular teachings. The literature over the past decade says that if you want to be more successful, you should:
Believe in Yourself
Keep Your Priorities Straight
Take Responsibility for Yourself
Create Your Own Future
Focus on What You Want
Learn to Visualize the Outcomes of Your Goals
Never Let Anyone Control Your Destiny For You
Be Creative
Think Big
Control Stress
Think Positively
Chart Your Own Course
Set Specific Goals & Review them Often
Spend Time Each Day Improving Your Mind
Review Your Results & Readjust as Necessary
Be Tolerant
Do Everything with Love
Don’t Hate
Work Hard
Have Faith
Dress Right
Manage Your Time
Learn to Sell Yourself
Take Time for You!
Eat Right
Give Assistance to Others
Keep Motivated
Be Optimistic
Trust Others and Be Worthy of Trust
See the BIG Picture
Take Care of the Details
Get Organized
Don’t Procrastinate
Stay in Control
Keep Fit
See Problems as “Opportunities”
Learn Everything You Can About Your Job
Don’t be Afraid of Success
Believe in God
Reach a Little Higher Than You Thought You Could
Set Your Sights and Take Action
Never Give Up
These, it is said are many of the “keys to success.” How many of these keys do you have? Take a moment and review this list again and then key in on the ones you don’t presently possess and work toward adding these keys to your keychain of success by years end.
As always, to your continued success! Live well my friends!
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Lose the Salt Shaker
What do pickles, pretzels, crackers, cheese, soy sauce, olives, and lunch meat all have in common? A little thing called sodium. If you are eating a lot of salty foods, it may explain your high blood pressure, but did you know that a high sodium/salt intake also causes other health damage. For example, salt creates greater retention of water in your body which leads to swelling of the ankles and weight gain. Too much salt also worsens thinning of the bones (osteoporosis), asthma, kidney disease, and has been closely related to cancer of the stomach. So, to get healthier start with the obvious culprit – that salt shaker on your table. Stop sprinkling the white stuff on everything! Next, become more conscious of the salt you use when cooking. Instead of salt try using other flavorings (fresh or dried herbs, all spices, lemon & lime juice, vinegar, red/white wine, cider or beer, onions, garlic, shallots, ginger, chilies, etc.) and as often as possible use fresh foods. Finally, pay more attention to how much sodium is already in the foods you eat. Try to avoid pre-packaged, processed and shelf-stable foods as they are likely to be high in sodium (as it’s the sodium that helps preserve the food). Also, be conscious of those frozen dinners and fast-food meals as they are two other high-sodium culprits you must watch out for. According to the University of Illinois, an adult who is otherwise healthy should eat approximately 1,100 to 3,300 mg of sodium per day. Consequently, the average American eats approximately 2,300 to 6,900 mg of sodium per day. How much are you eating per day? Find out this month and let’s get shakin’ and do our bodies a favor by re-thinking our salt consumption. Here to the health of it! Live well my friends!
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The 8 Keys of Excellence
Bobbi DePorter has identified 8 Key principles to live by. This month, use these keys to assess where you are and what you need to change to live a life of Excellence. Remember, if you continue to do what you do, you’ll continue to have what you have!
Live well my friends!
The 8 Keys of Excellence
Principles to Live By
Live in INTEGRITY
Conduct yourself in the state of authenticity, sincerity and wholeness that results when your values and behavior are aligned.
Acknowledge that FAILURE LEADS TO SUCCESS
Understand that failure simply provides us with the information we need to learn so we can succeed.
SPEAK WITH GOOD PURPOSE
Develop the skill of speaking in a positive sense with good intent.
Affirm your COMMITMENT
Follow your vision without wavering; stay true to the course. Do whatever it takes to get the job done.
Take OWNERSHIP
Be accountable and responsible. Be someone who can be counted on, someone who responds.
Stay FLEXIBLE
Maintain the ability to change what you are doing to get the outcome you desire.
Keep your BALANCE
Keep your mind, body and spirit in alignment.
Live in the Now – THIS IS IT!
Develop the ability to focus your attention on the present moment. Each moment, each, task counts!
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Your Core 4
Summer is almost upon us and for most of us that means swimsuit season. In order to get your abs in shape for the pool or the beach, it’s important to exercise all the muscles groups in your core. If you’re not already aware, the muscles that comprise your core include your rectus abdominis (aka: six pack), your obliques (the muscles on your sides), your transverse abdominis (muscles deep within your abdomen) and your lower back. To get you started shaping up these core 4, here are four key exercises that will help you develop each of these areas.
#1 Basic Abdominal Crunch (Rectus Abdominis)
Here is the proper way to perform the basic abdominal crunch:
- Lie on your back, bend your knees, placing your hands on the sides of your head
- Contract your abs and flatten you lower back against the floor
- Slowly lift your shoulder blades one or two inches off the floor while exhaling and keeping your neck straight and chin up
- Hold this position for a few seconds (avoid holding your breath)
- Slowly lower your shoulders while keeping your abs contracted
- Repeat this for up to 25 reps
#2 Side Planks (Internal/External Obliques)
Here is the proper way to perform the side plank:
- Begin by laying on your side on the floor
- Position your elbow on the floor just under your shoulder
- Lift up on that elbow and keep your body stiff from head to toe
- Hold this position for a count of 10 and lower your hip to the floor
- Rest and repeat 3x
- Switch sides and repeat the exercise on the other hip
#3 Basic Plank (Transverse Abdominis)
Here is the proper way to perform the basic plank:
- Start out with toes and forearms on the floor
- Balance on toes and forearms keeping your torso straight and rigid in a straight line from ears to toes (no sagging or bending)
- Keep your head in a relaxed position looking at the floor
- Hold this position for a set amount of time (.10 seconds to start) and gradually increase over time to .30, .45 or even .60 seconds.
#4 Alternating Superman Exercise (Lower Back)
Here is the proper way to perform the alternating superman:
- Lie face down on your stomach with feet a little less than shoulder width apart and arms extended in front of you.
- Lift your head up and look forward while you raise your left arm and your right leg 5-6 inches off the ground (or as far as you comfortably can to begin with).
- Complete an isometric hold by holding this position for .03 seconds and then relax.
- Slowly switch sides, this time raising your right arm and left leg.
- Work toward achieving 10 alternating raises on each side.
Work on these core 4 and not only will you improve your general posture and stability; but coupled with a healthy diet, you’ll start to see that nicely toned flat stomach you’ve always wanted. Live well my friends!
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How Cool is This!
With temperatures continuing to rise, try this cool little trick to burn more calories each day. . . drink most, if not all of your water in ice cold form. Why? First of all, water typically tastes better ice cold and secondly, did you know that every time you drink an ounce of ice cold water your body must burn about a calorie in the process of warming the water to your current body temperature? It’s true! So let’s say you drink 100 ounces of cold water in a day - that translates to effortlessly burning an extra 100 calories! How cool is that!
Live well my friends!
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You Too Can Have the “Luck of the Irish”
Why are some people consistently lucky, while others seem to encounter only bad luck? Many have tried to answer this question and it turns out that there is no such thing – in a scientific sense, at least – as luck. The only difference between someone who tends to be lucky and another who seems to be unlucky is their mindset.
Unlucky people miss chance opportunities because they are too focused on looking for something else, whereas lucky people are more open to opportunity. Luck, therefore, is all in your mind – and you have the power each day to affect how many “lucky” opportunities come your way. This is great news because it means that luck can be learned – just like any other skill. Here are a couple ideas for you to implement in your lives to help you develop this skill set and become more lucky:
1. Notice and create chance opportunities for yourself
-change things up in your life (talk to different
types of people, change your route to work,
try/read something different, etc.).
2. Change your counterfactual
-A counterfactual is your belief about what might
have been. Lucky people adopt a counterfactual
that the situation could have been far worse
(which makes them feel better about the actual
event); unlucky people think of a much better
alternative than what just happened and as a
result often feel disappointed.
When we find ourselves stuck in a negative mindset, opportunities are lost because we don't see them. Negativity shuts us down; whereas, cultivating and maintaining a positive mindset opens us up . . . allowing us to see opportunities others don't see and creating that "luck of the Irish" we all want in our lives. Live well and may luck be with you this month my friends!
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It’s Amore!
February is a month that focuses on love and relationships. We share our love for others in words, cards, flowers, and candy; but many times forget about ourselves. This month, let’s also focus on ourselves - remembering that one can’t truly love another unless they first love themselves. The book “Love” by the late Leo Buscaglia had a tremendous impact on me when I read it and the following are excerpts from this book related to the importance of learning to love yourself before you can fully love others.
“To love others you must love yourself . . . Loving oneself does not imply an ego-centered reality . . . Loving oneself does mean a genuine interest, caring, concern and respect for oneself. To care about oneself is basic to love. Man loves himself when he sees himself with accuracy, genuinely appreciates what he sees but is especially excited and challenged with the prospect of what he can become . . . To love oneself is to struggle to rediscover and maintain your uniqueness. It is understanding and appreciating the idea that you will be the only you to ever live upon this earth . . . Even you are not totally aware of the wonders which lie dormant within yourself . . . The trip into oneself is one of the grandest, most enjoyable and longest lasting . . . Loving yourself involves appreciating the value of you above all things . . . If you try to be like anyone else . . . you will always be second best. But, you are the best you . . . When you realize you are the best you, you will accept the fact that others are the best they can be . . . When you love yourself, you will love others. And to the depth and extent to which you can love yourself, only to that depth and extent will you be able to love others!”
Work on loving yourself even more this month. Live well my friends!
Happy Valentine’s Day!
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Losing a Healthy Pound a Week
Mix and Match These Moves to Cut 500 Calories
You probably already know the math: You have to cut 3,500 calories to drop one pound. To lose a healthy pound a week, that’s 500 calories a day! But you don’t have to deprive yourself or add an hour to your exercise routine to reach your weight loss goals. Here are some no-sweat tips for torching calories anytime, any place.
At Breakfast
Make a trade. Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.
Measure portions. It’s so easy to eat a whole cup of cereal rather than a half-cup serving. Measuring out just one serving can save you up to 200 calories. Keep in mind that a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.
At Lunch
Move on your lunch hour. A brisk 15-minute walk burns about 100 calories, and it gives you less time to eat. Walk during your lunch for five days and burn 500 extra calories. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles—you’ll automatically burn 500 calories without even hitting the gym.
Order wisely. Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.
Chew your food. An easy way to slash calories is to slow down when you eat. According to the American Journal of Clinical Nutrition, women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime, Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in.
At Dinner
Downsize your plates. Rather than depriving yourself of food to drop pounds, simply use smaller plates. If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived and research backs it up - people serving themselves ice cream in larger bowls ate 31 percent more than their counterparts eating from smaller bowls—and both groups reported feeling full, according to the American Journal of Preventative Medicine.
Wait to have seconds. Once you’ve downsized to smaller plates, wait 20 to 30 minutes to have a second helping. You almost never go back because you’ve given your body time to register that you’re feeling full, so you can easily save hundreds of calories! Even if you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite.
Slim your sides. Instead of dipping chips in fat-packed sour cream, try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa. It’s a tasty way to sneak in an extra serving of veggies and cut 109 calories.
Eating Dessert
Skip the oil. Replace oil with applesauce when baking to slim down. “Two tablespoons of oil is about 200 calories, while 4 tablespoons of applesauce is only 40—you have to double the applesauce to oil ratio in recipes. Make the switch and save 160 calories without sacrificing flavor, and top your treat with a dollop of light whipped cream instead of premium vanilla ice cream to save another 220 calories.
Dining Out
Leave something on your plate. Restaurant dishes are up to 250 percent larger than a normal portion size, so simply leaving a quarter of the meal on your plate can save up to 500 calories. Leaving a few bites of any potato or noodle dish cuts up to 100 calories alone because they almost always have added butter, oils or other fats. And skip the extras, such as the bread basket, to keep from breaking your calorie bank. If you’re at a Mexican restaurant, forgo the tortilla chips—they can equal more calories than your entire meal.
Know before you go. Before you head to a chain restaurant, check out the nutrition information on its web site – diners who saw nutrition information before selecting their meals ate an average of 52 fewer calories, according to the American Journal of Public Health. Moreover, you’ll be able to make smarter meal choices.
Drink up. It’s no secret that swapping water for soda can save you hundreds of calories—about 300 a day if you drink two cans. But drinking 20 to 60 ounces of water daily might also help boost your metabolism so you burn even more calories. If you’re not getting enough water, your kidneys turn to your liver for help, which takes away from your fat-burning ability and slows metabolism. To make water more appealing, try squeezing lemon or adding sliced cucumbers. Another option is to use a low-calorie flavor packet that offers fizz and some even a shot of vitamins.
Watching TV
Don’t eat and watch. People who snack in front of the television consume an average of 288 extra calories a day because they’re eating mindlessly. If you want to snack, turn off the TV, serve yourself on a dish, and really pay attention to what you’re putting in your mouth to slash calories.
Try commercial cardio. Doing some kind of cardio, such as jumping rope or jogging in place, burns about 10 calories a minute. If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows. Adding “commercial cardio” and nixing mindless snacking cuts more than 500 calories.
On Saturday
Sleep in. Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin. Each extra hour of sleep could save you 100 calories. So snooze and lose.
Clean house. Spend 2 hours getting organized by cleaning your garage or vacuuming and dusting the house to slash about 408 calories. Wear extra layers and switch the hands you use to sweat even more.
Run some errands. Spend an afternoon food shopping and unloading groceries to burn close to 500 calories. Cook dinner to burn 136 more.
To living well my friends! Happy New Year!
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Christmas Gift Suggestions:
To your enemy, forgiveness
To an opponent, tolerance
To a friend, your heart
To a customer, service
To all, charity
To every child, a good example
To yourself, respect
~Oren Arnold
Happy Holiday’s!
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Being Thankful Beyond Thanksgiving
Every day we have things to be thankful for. To live a happier, healthier, more energized life; we need to think more positively and change the way we view our lives and situations. One of the easiest ways to make this change is through the use of a gratitude journal. A gratitude journal is a way to consciously call attention to the things for which we are thankful each day. By focusing on gratitude, we become aware of those things and thus create a shift in our thinking to the positive. Keeping a gratitude journal is easy and you’ll be surprised at how many positives you’ll discover in your life without even trying!
Starting your gratitude journal:
- Buy a special journal and find a special pen to use
- Each evening write down 5 things you are grateful for in your journal prior to going to bed
-at first, it might be difficult to come up with 5 things; but, that’s the beauty of the
gratitude journal - it forces you to look for positives in your life.
As you focus more on the positive things in your life, more positive things will present themselves to you! Start tonight and on this date next year you will have recorded 1825 things in your journal that you were grateful for in the past year – something truly to be thankful for!
Happy Thanksgiving and live well my friends!
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Eating a Rainbow of Fruits and Vegetables
Fruits and vegetables are a stable of any healthy diet. When considering which fruits and vegetables to add to your diet, consider including them from the various colors of the rainbow.
Red fruits and vegetables like tomatoes, watermelon and pink grapefruit may help reduce risk of several types of cancer, especially prostate cancer. Strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants to protect cells from damage and keep hearts healthy.
Orange/yellow fruits and vegetables such as sweet potatoes, pumpkin and carrots help maintain healthy mucous membranes and healthy eyes and can help reduce risk of cancer and heart disease and improve immune system function.
Green fruits and vegetables like spinach and other dark leafy greens, green peppers, peas, cucumber and celery help keep eyes healthy. Broccoli, cauliflower, and cabbage may help protect against some types of cancer.
Blue/purple fruits and vegetables, e.g. blueberries, grapes and raisins, act as powerful antioxidants to protect cells from damage. They may help reduce the risk of cancer, stroke and heart disease. Eating more blueberries is linked with improved memory function and healthy aging.
White fruits and vegetables may contain health-promoting chemicals that may help lower cholesterol and blood pressure and reduce risk of stomach cancer and heart disease. Members of this white group include such things as bananas, cauliflower, and potatoes.
Use the rainbow as your guide to choosing healthy fruits and vegetables and you'll reap the benefits! Live well my friends!
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September Smiles
Want to stand out and be more attractive? Smile! Want to help your body function better? Smile! How about improving your health and reducing stress in your life? Yep, smile! A little smile can go a long way to improving the quality of your life and here are 10 reasons why you should start smiling more often:
1. Smiling Creates an Attraction Factor
We are naturally drawn to people who smile. When you smile, you are
more approachable and come across as more friendly, warm and
likeable.
2. Smiling Changes Your Mood
Next time you are feeling down, try putting a smile on your face.
Smiling actually creates changes in the neurology of the brain which can
immediately help to change your mood.
3. Smiling Is Contagious
Smile, and the whole world (room) smiles with you! Your smile not
only lightens up a room/conversation; but, can generate smiles in others
which creates a more pleasant and positive environment.
4. Smiling Relieves Stress
Stress really shows on your face. Smiling helps to prevent you from
looking tired, worn down, and overwhelmed. When you are stressed,
consciously work at putting a smile on your face and amazingly you will
reduce the stress you’re experiencing.
5. Smiling Boosts Your Immune System
Prevent the flu and colds just by smiling! Researchers have found that
by smiling you actually help your immune system function more
efficiently and effectively.
6. Smiling Lowers Your Blood Pressure
When you smile, there is a measurable reduction in blood pressure.
Give it a try if you have a blood pressure monitor at home. Sit for a
few minutes and take a reading. Then, smile for a minute and take
another reading while still smiling. You’ll be amazed at what a
difference a smile makes!
7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin
Smiling is a natural drug. Studies have shown that smiling releases
endorphins, natural pain killers, and serotonin into the brain which in
combination helps to make us feel good.
8. Smiling Lifts the Face and Makes You Look Younger!
Give yourself a natural face lift by simply smiling! The muscles we use
to smile actually lift the face, making you appear younger. By smiling
your way through the day -- you'll not only look younger, but feel
better!
9. Smiling Makes You Look Successful
Put on a smile on your face and appear more confident, approachable,
and successful. You never know, but that winning smile might just be
the ticket to your next big promotion!
10. Smiling Helps You Stay Positive
Stay away from negativity, depression, stress and worry by just
smiling. Try this simple test: smile, then try to think of something
negative without losing your smile. It's hard. When we smile the
message our body receives is that "Life is Good!" and we
surprisingly respond by reacting as if!
Did you know that it takes only seventeen muscles to smile and forty-three to frown? Smiling is my favorite exercise and one of the easiest exercises one can do. So I challenge you to start exercising those seventeen muscles more and improving the quality of your life! Live well and smile often my friends!
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Looking Good !!!
We all know the importance of exercise and its many benefits; but, did you know that researchers have discovered that a regular exercise program can actually make positive changes in your physical appearance? Yep! This might just be the motivation you were looking for and one of the most exciting reasons to start and enjoy a daily workout. Anyone, no matter how attractive, can look even better by following a sensible exercise plan. Here are just a few of the benefits from a regular routine.
Your skin looks better after a workout
Exercise can have several positive effects on your skin. First, your complexion may absorb a little sunlight if you exercise outdoors (but try to avoid the sun between 10 a.m. and 4 p.m. to prevent overexposure and possible skin damage). Exercising in the early morning or evening can bring color to your cheeks and improve circulation throughout your body, which will enhance your skin color and complexion. A second benefit is that your skin tone will improve due to improved circulation, which will help prevent sagging or wrinkles.
Your size will become more natural to fit your height and build
With a regular exercise plan, you will burn additional calories and shed many of those extra pounds we all seem to carry around with us. With daily exercise, you should gradually approach your natural body size, based on appropriate weight and proportioned shape. After a workout that tightens muscles, pumps blood sugar throughout the body (suppressing the appetite), and boosts your energy level, you will not only look better but feel better! Your increased self-confidence will enhance your sense of achievement, and this will further improve the way you look to others.
Your hair will look healthier than ever
Regular exercise helps to promote blood circulation to all parts of the body, scalp included. Hair follicles will be nourished by oxygen-rich blood flow that rushes antioxidants to the area to destroy free radicals before they can damage your hair. An added benefit of exercising outdoors or in the pool is that your hair may even develop a few sunlit streaks for a natural highlighted effect.
Your eyes grow brighter and clearer
Thanks again to improved circulation, your eyes will benefit from better blood flow that helps to keep them moist, clear, and functional. In addition, looking about you during an exercise routine provides a workout for your eye muscles helping to strengthen them and keeping them functioning at an optimal level. Fresh air during an outdoor session will help to clear fatigue or dust from your eyelids.
Muscle definition develops to provide a trim look and taut feel
With each workout your muscles will grow tighter and firmer to help you develop a sleek look over time. Your clothes will fit more smoothly, and as muscle definition become more evident in the limbs, you will look and feel more fit.
By adding exercise to your daily routine you will look better and feel better! Not only will you feel more in control of your body and your life; but, you will also develop a newfound confidence that will further enhance your appearance (making you even more attractive than ever before)! Here’s to looking and feeling better. Live well my friends!
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Need a Vacation?
Bored? July is official Anti-Boredom Month. Challenge yourself this month in some way to add some excitement to your life and create the polar opposite of boredom . . . FUN! For example . . . how about a vacation? Did you know that you may need a vacation more than you think?! Vacations are an important part of enjoying your life, staying relaxed, and being effective in your job. You may just need a vacation because they:
- Promote Creativity: A good vacation can help us to reconnect with ourselves, get back to feeling our best, and make us more creative and productive.
- Stave Off Burnout: Individuals who take regular time to relax are less likely to experience the ill effects of burnout than their overworked, under-rested counterparts.
- Can Keep Us Healthy: Taking regular time off to ‘recharge your batteries’ can lower your stress levels and actually keep you healthier!
- Promote Overall Wellbeing: Research finds that even three days after a vacation, subjects' physical complaints, their quality of sleep, and mood had improved as compared to before vacation.
- Can Strengthen Bonds: Spending time enjoying life with loved ones can keep relationships strong, helping you enjoy the good times more and helping you through the stress of the hard times.
- Relieve Stress in Lasting Ways: It should come as no surprise that vacations that include plenty of free time bring stress relief, but research shows that a good vacation can lead to the experience of fewer stressful days at least five weeks later! That means that a vacation is the gift to yourself that keep on giving.
The bottom line is that taking a vacation and getting away from the stresses of daily life can give us the break we need so that we can return to our lives refreshed and better equipped to handle whatever may come our way. A vacation doesn’t have to be grand and expensive. Even taking a short mini vacation (a long weekend) that is fun, and restful can bring many of the benefits discussed above! Here’s to the great upcoming vacation you’re going to take! Live well my friends!
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Shining the Light on the Top 10 Sunscreen Mistakes
Summer's here, so it's important to shine some light on the importance of sunscreen usage and sun safety! Did you know that almost 80% of your total sun exposure occurs after the age of 18?! To the health of your skin, here are the top 10 mistakes people make related to sunscreen:
Mistake # 1
I don't need sunscreen. I'm spending the day inside.
Always keep in mind that UVA rays can easily penetrate the windows of cars, buildings, and even airplanes. Think about and total the amount of time you spend in the car or near a window in you office. Now, add in those quick trips outside and you might be surprised at just how much sun exposure you're actually getting. Daily SPF of at least 15 is a must!
Mistake #2
It's best to put sunscreen on the second I get to the beach to maximize its effectiveness.
Mistake, since it takes 30 minutes for sunscreen to penetrate your skin adequately. For the health of your skin, get into the habit of putting on your sunscreen at home.
Mistake #3
Between my SPF 15 moisturizer, SPF 15 foundation, and SPF 15 powder, I'm up to a total SPF of 45.
Oh, if it only worked that way. If you use three SPF 15 products, you actually end up with an SPF of . . . 15. There is no additive effect. If however, you used products with different SPFs, you will end up with the highest protection of the bunch.
Mistake #4
I put sunscreen on my arms and legs, but the rest of my body is covered by clothes so there’s no need to apply it to the rest of my body.
Yep, another mistake! The average cotton T-shirt actually has an SPF of about 5, far short of your SPF 15 minimum. If you plan to be out in the sun for a long period of time, wear specially manufactured sun-protective clothing and hats which can actually block out 97 percent of the sun's rays!
Mistake #5
Minimum sunscreen protection is SPF 15 with UVA protection.
That’s close to the truth, but you won’t protect your skin in the most effective way because you’re missing the UVB protection. Check to make sure that the sunscreen you are using contains both UVA and UVB protection. According to the FDA, the best ingredients to look for in a good sunscreen are:
-UVA blockers: Mexoryl, Helioplex 360, Active Photobarrier Complex, Avobenzone
-UVB blockers: Homosalate, Octosalate, Cctylmethoxycinnamate
-UVA and UVB: Octocrylene, zinc oxide, titanium dioxide.
Mistake #6
I should be applying sunscreen about every 3 hours.
This is true only if you want to damage your skin and increase your chances of melanoma skin cancer. Sunscreen needs to be reapplied every hour. It takes about a full shot glass of sunscreen to cover your whole body. For your face alone, you should be using about ½ a teaspoon. Measure it! Most people use ¼ of that amount and are not getting adequate protection.
Mistake #7
I’m sure glad I’m not a sun-sensitive person.
Under certain circumstances you just might be! For instance, take extra caution if you are on blood pressure medications or antibiotics, or if you use exfoliating products as they can make you more sun-sensitive and more likely to burn. Also, be careful if you drink margaritas or other citrus drinks outside. Limes and figs can make your skin more sun sensitive and lead to burns.
Mistake #8
Bugs are attracted to the smell of my sunscreen so I use insect repellent to keep them away.
A good idea, but did you know that insect repellents reduce a sunscreen's SPF by up to one-third. When using sunscreen and insect repellent together, always use a higher SPF and reapplied more often.
Mistake #9
Sunscreen never really expires; just make sure you shake it really well before using.
Actually, there is an expiration date on your sunscreen and you should check it. According to the AAD, the Food and Drug Administration (FDA) requires that sunscreen work at its capacity for three years. That said, if you have a three-year old bottle of sunscreen . . . I’d say it’s time to get a new bottle!
Mistake #10
I have dark skin and never burn; therefore, I don’t need to wear sunscreen.
Not so! Even though African-Americans and other dark-skinned people don’t burn as easily as fair-skinned people that doesn’t mean they shouldn’t wear sunscreen to protect their skin from skin cancer.
I know that most people realize that sun exposure is damaging to their skin, but all too often I see well-meaning people diminish their efforts by making these common mistakes about sun protection. Don’t be one of these people – be sun smart. Here’s to a wonderful summer, great skin, and to living well my friends!
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Happy Meditation Month!
While May is traditionally known for ‘Mother’s Day’ and ‘Memorial Day’ you might not know that it's also National Meditation Month. Not into meditation? How about this month (seeing it is National Meditation Month) you give it a try? Meditation has many wonderful benefits for your health and can offer you amazing stress relief. If you are like most people though you probably won’t try meditation because you believe it’s too difficult to practice, or it's only effective with regular, lengthy sessions. You’re wrong! Yes, it's true that you will receive the biggest gains from meditation with frequent practice and longer durations; but, just 5 minutes of meditation actually can bring you quick stress relief. So if you only have 5 minutes for meditation, here’s how to make the most of those 5 minutes:
5-Minute Meditation
Here's How:
· Relax and don't worry about staying in meditation for ‘too long’ by setting a timer for 5 minutes (if you have an iPhone, the Healing Music application can be used as a timer).
· Close your eyes and relax. Take a few deep breaths from your diaphragm and release any tension you may feel in your body.
· Clear your mind of thoughts. Rather than focusing on ‘thinking of nothing,’ focus on ‘being.’ When thoughts enter your mind, gently acknowledge them and let them go, returning your focus again to the present moment.
· Continue this for 5 minutes, and return to your day feeling more relaxed and refreshed. Try this meditation regularly, and you will be surprised how much less stressed you will feel.
Tips:
1. Be sure you’re in a comfortable position as an awkward sitting position can be a distraction from meditation.
2. Don’t get too focused on whether or not you’re ‘doing it right’ (This can actually make meditation more stressful!). Thoughts may often enter your head; but the process of redirecting your focus to the present moment is where the benefit comes from.
3. Playing meditation music or using aromatherapy can enhance your practice. They aren’t necessary, but they can add to your experience if you can conveniently incorporate them.
5-Minute Music Meditation
Combining music with meditation can deepen the positive effects of meditation and help you get into that serene meditative place.
Here's How:
· Choose meditation music that can help you relax. This means finding music that you enjoy listening to - if you don’t enjoy classical music, for example, don’t choose it. You should also look for music that has a slower tempo (60 bpm), and preferably without lyrics, which can be distracting and can engage your conscious mind - the part of your mind you are hoping to ‘turn off.’
· Get into a comfortable position and relax. Close your eyes, relax your muscles, and breathe through your diaphragm.
· Stay focused on the music. If you find yourself thinking about other things (or even thinking thoughts about the music), gently redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Try to really feel the music.
· Continue this practice for several minutes, until your time runs out. The goal of this practice is to quiet your inner voice and just ‘be.’ So just ‘be’ with the music, and fully immerse yourself in it, and you’ll feel more relaxed fairly quickly.
Tips:
1. Start out with just a few songs, and work your way up to using more. You can time your practice with the number of songs you choose so you don’t have to worry if you are taking more time than you have.
2. If you find the music brings lots of thoughts, memories, and internal dialogue, switch to a different type of music (if you find yourself ‘thinking too much,’ don’t beat yourself up over it; this is natural for those beginning in meditation practice. Instead, congratulate yourself on noticing the internal dialogue and redirecting your attention to the present moment).
5-Minute Walking Meditation
Walking meditation combines the benefits of meditation with exercise and is a technique that is easy to learn, thereby making walking meditation a great technique for those new to meditation. Here's how walking meditation works:
Here's How:
· Begin walking at a comfortable pace. Really focus on the sensations that you feel in your body as you walk. Feel the weight of your body on the bottom of your feet. Feel your arms swinging with each stride. If you find thoughts coming into your mind, gently let them go and redirect your focus to the sensations you're feeling as you walk. Stay focused on now.
· Another area of focus while you’re walking could be on your breathing. For example, try to breathe in for two steps, and out for two or three focusing on keeping your breathing and steps coordinated. Another option to consider is to repeat a mantra in your head as you walk in time with your steps.
· If thoughts keep creeping into your head about work, money, or a fight you recently had with your spouse/child/boss, acknowledge them and let them go while gently redirecting your attention to now and your walking meditation.
Tips:
1. Experiment! Try different paces, different mantras, different styles of breathing, and see what works best for you.
2. Commit more to the practice than to the amount of time you spend. For example, it's more important to focus on doing your walking meditation a certain number of times per week than a certain amount of minutes per time. Once it's a habit, you can always work your way into longer sessions (it's optimal to do this for 30 minutes, several times per week, but if you only have 10 minutes, or even 5, that's better than no practice at all. Walking meditation can be useful even in small doses).
Still not sure you want to join the millions in May meditating? Did you know that people who meditate even for a short period of time each day are much happier than those around them? If you want to live a happier, healthier, and more energized life take the time this month to meditate daily – you’ll be glad you did! Meditate well my friends!
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Top 20 Super Foods
What should be on your grocery list? Well, here are 20 super suggestions to help you live a happier, healthier, more energized life! Live healthy my friends!
Complete Proteins:
1. Wild Salmon
A great balance of fatty acids proven to reduce the risk for
cardiovascular disease.
2. Free Range Turkey Breast
The leanest source of meat on the planet, with included benefits
such as cancer prevention through selenium.
3. Free Range Eggs
The best source of the vital nutrient choline for cell membrane
health.
4. Yogurt
Immune system booster and great for colon health.
5. Soy
A major key in Okinawans* healthy living and diet style.
6. Walnuts
A handful a day is packed with 90% of the recommended daily
value of Omega-3 fatty acids.
7. Black Beans
Fiber all-star, cancer fighter, antioxidant, sulfite detoxifier.
Fibrous Fruits/Vegetables:
8. Blueberries
Highest level of antioxidants available and great brain food
for children.
9. Oranges
Most readily available source of vitamin C.
10. Broccoli
Top cancer fighter of most foods.
11. Spinach
Best food to fight cataracts and macular degeneration.
12. Tomatoes
The nutrient lycopene is proven to reduce the risk for
prostate cancer.
13. Onions
Proper insulin response, prevents heart disease, prevents
colon cancer, healthy bones.
Whole Grains/Starchy Vegetables:
14. Oats
Known to lower cholesterol.
15. Sweet Potatoes
Antioxidant, anti-inflammatory, helps reduce the risk of diabetes.
Fats:
16. Olive Oil
Prevents the hardening of arteries, may lower cholesterol.
Beverages:
17. Water
Happy organs, improved digestive tract, may increase
metabolism.
18. Green Tea
Immune system booster, colon cleaner, antioxidant rich.
Sweeteners:
19. Local Honey
Fights allergies, anti-bacterial, anti-fungal, anti-viral.
Dessert:
20. Dark Chocolate
1 oz. per day provides antioxidants.
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How Sweet It Is!
This is sweet! Chocolate is just about every person’s dream food and on the 14th many of you will most likely receive a box full of chocolates from that special someone. While healthy living shouldn’t include a lot of chocolate in your diet, chocolate does have a few positive health benefits. First, did you know that cocoa is called a bean, but is actually a fruit? This cocoa fruit is rich in flavanol, an anti-oxidant which helps to slow down aging by restricting the activities of free radicals in the body. In addition, flavanol may help protect arteries from damage while maintaining a body's healthy blood flow (which can help reduce blood pressure). Dark chocolate and cocoa powder contain the highest levels of flavanol; but, these health benefits are reduced considerably when pure chocolate is processed and other ingredients such as sugar, milk and butter are added (so nix the candy bars!). Chocolate is also high in oleic and linoleic acids. Oleic acid is good for the skin as it makes your skin more flexible while also helping omega 3 fatty acids reach the areas of the body that need them. Linoleic acid is an ingredient in chocolate that assists in burning calories, relieves exzema (dry skin), and helps repair damaged cells while maintaining the health of cell membranes. Finally, as most people are aware, chocolate affects the production of endorphins and it’s these endorphins that can help you feel better or lighten your mood. While these health benefits may be sweet music to the ears of any chocolate lover, remember overdoing anything can be harmful and unhealthy for your body. To satisfy that “sweet tooth” in a more healthy way remember to eat only unprocessed dark chocolate and to eat this healthier chocolate in moderation.
Live healthy my friends and Happy Valentine’s Day!
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Looking ahead in 2010
It’s 2010, the beginning of a new decade and the beginning of a new healthy you! The new calendar year is always a good time to review the year and see how we can improve our lives and the lives of those around us. As the classic saying goes: “if you continue to do what you do, you’ll continue to have what you have.” Take time to reflect and set achievable goals this January. As soon as you pledge to change, you will get a powerful boost in mood. The bigger the resolution, the better you feel - immediately! Below are some suggestions on how to properly set your 2010 New Year’s goals. For each goal you should:
1) Identify the goal – asking yourself:
-what do I really want?
-What is the benefit of this goal (for me or someone else)?
-Is this exactly what I really want or am I settling for something less
than what I would really like?
-Am I willing to pay the price to reach this goal?
-Is it my choice to reach this goal?
2) Write it down
-put it into words starting with the word “To . . .” and keeping it simple.
Once you write down your goal you begin to give life to that goal.
3) Write down the date to reach the goal
4) List the obstacles to reaching the goal
5) After each obstacle, write and date the action steps you’re going to take
-if you don’t know what action steps to take, write down: Find out
what action step to take.
-each action step is actually a small goal in itself. If you come up with an
action step that is so big it has obstacles of its own, then take it out of
the “action step” category, and rewrite it as a separate, full-fledged goal.
6) Prioritize your goals
7) Review and track your goals weekly
8) Reward yourself when you reach the goal and along the way.
Happy New Years and may you truly reach all your goals and achieve all your dreams in 2010! Live healthy my friends!
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A Prescription for Less Holiday Stress
The holidays are here and contrary to the picture perfect images in mass media, this is a naturally stressful time of year for almost all of us. For most, it takes nothing less than supernatural strength to juggle the myriad of holiday tasks that seem to present themselves on a daily basis. Here are 3 sanity saving ideas that will allow you to navigate (and maybe even enjoy!) the holidays this year:
Learn to say no, and don’t feel guilty about saying it.
This time of year is overflowing with social events. In a land called “Perfect,” we would have all the time and energy we need to engage in everything we are asked to do. In reality, it is necessary to give ourselves permission to set boundaries. This essential step allows us to be present, and to enjoy the activities we do choose.
Release images of the “perfect” holiday season.
So many of us envision picture perfect holidays complete with beautiful decorations, perfect presents for everyone on our lists, and bountiful tables filled with freshly baked goods. The reality of our experience can never compete with impossibly idealized images. Lighten up and try to remember that no one is perfect. What is perfect though are the memories that are created through the quality time spent with friends, family and loved ones.
Sort your lists into “Musts,” “Shoulds,” and “Wants,” (with special emphasis on “Wants.”)
List everything that you absolutely must do in the “Musts” category. Obviously, these take top priority. Things you feel pressured to do, but don’t really want to do belong in the “Should” category. After completing this “Should” list I urge you to pare some of these things off your list. Finally, write everything you actually want to do in the “Want” category. Pay close attention to this one for the sake of your mental and physical health. If you’re like me, items on your Want list start off at the bottom of your priority list. Join me in changing that by making a commitment to ensure that you gift yourself some of these for the holidays!
Happy Holidays and live healthy my friends!
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Nutrition & Stress
Are you overworked and exhausted? Lack focus or have trouble sleeping at night? When our lives get busy it is easy to overlook the importance of eating a balanced diet. Yet, good nutrition can make the difference between feeling great and energized, or irritable and tired. Choosing balanced meals containing nutrient-rich foods, including complex carbohydrates, protein, and essential fats, is the ideal way to keep our bodies in balance during those stressful periods we all experience. Here’s what you need to know:
Complex carbohydrates
These increase the amount of serotonin in your brain, a powerful neurotransmitter that boosts your mood, calms you down, and helps you sleep.
Food sources: fruits, vegetables, whole grains and starchy foods.
Protein-rich foods
Eating these slows down the rate at which sugar is released into your bloodstream and keeps your blood sugar balanced. These also keeps you feeling full longer, making you less likely to grab for a high-calorie sweet snacks.
Food sources: dairy foods (cheese, milk, yogurt), eggs, fish, meats, legumes (beans and lentils), peanut butter, poultry and tofu.
Essential Fats
These fats (a.k.a. omega-6 and omega-3 fatty acids) can only be obtained through our diet. They promote the flow of nutrients into cells and allow waste products to escape from the cells.
Food sources: nuts (almonds, walnuts), oils (canola, flax, soybean), oily fish (salmon, sardines, tuna), and seeds (flax, pumpkin).
Live healthy my friends!
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