Winter Diet - Prevent Sickness

Following a nutritious winter diet can be challenging especially if you consider comfort food to be mashed potatoes swimming in sour cream, a plate of homemade cookies, or macaroni and cheese smothered in cheese. How do you feel good and stay healthy when the weather is cold and gloomy?

When you think of winter food, do you think of thick vegetable soups and hearty stews? These are exactly the kinds of foods you should be eating during the winter months. Why? Your body needs the warmth from these types of meals. Because everything is cooked in one pot, it prevents the loss of nutrients. Also, the spices that are added increase your metabolic rate and send heat throughout the body.

WHAT TO EAT.

EAT COMPLEX CARBS. Your metabolism increases in cold weather. Carbohydrates are what your body needs and wants in winter. This is why you crave them. Listen to your cravings (carefully). Choose nutritious high quality carbohydrates like whole grains and orange vegetables like sweet potatoes, squash and pumpkin.

EAT/DRINK CITRUS. Because vitamin c enhances the immune system by increasing the production of infection-fighting white blood cells and antibodies, you should eat vitamin c-rich citrus every day. Excellent choices are oranges, grapefruit, lemons, and limes. Other foods high in vitamin C are broccoli, papaya, mango, red bell peppers and kiwi.

EAT GARLIC. Garlic is a powerful antioxidant and is considered one of the world’s “superfoods” due to its high anti-viral and anti-fungal properties.

WHAT TO TAKE.

VITAMIN D SUPPLEMENTS. If you do not live in the sunbelt, you should consider taking a vitamin D supplement during the winter months. It is very difficult to reach the recommended level through food alone. Vitamin D can be found in egg yolks, fatty fish and fortified dairy products (Try to avoid too much dairy. See below.).

VITAMIN C SUPPLEMENTS. If you do not get enough vitamin C in your diet, take a supplement to ensure a stronger immune system.

WHAT TO AVOID.

Try not to eat too much dairy as it is mucous-forming and will not help if you get colds or coughing and bronchitis easily. If you are concerned about calcium, you can take a supplement or get it from beans and dark green vegetables like kale and broccoli.

PROCESSED FOODS. They have no nutritional value, are difficult for your body to digest, and are very unhealthy.

ALCOHOL AND CAFFEINE. It is difficult for your lymphatic and immune systems to process alcohol and caffeine when they are so busy trying to keep your body healthy. It is also a good idea to reduce your intake of salt. Use sea salt instead as it is much healthier for your body and tastes just as good.

Try to keep it simple. Follow the guidelines above and you should sail through the winter months with nary a sniffle or cough!

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Boost Immune System

When cold temperatures set in it seems like runny noses, coughs and sniffles set in, as well. How do you boost your immune system so you won't get sick? 

  

NUTRIENTS THAT BOOST IMMUNE SYSTEM

Vitamin C. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of the antibody that coats cell surfaces, preventing the entry of viruses.

Vitamin E. Vitamin E stimulates the production of cells that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria.

Zinc. This mineral increases the production of white blood cells that fight infection. It also increases killer cells that fight against cancer and helps white cells release more antibodies. 

Garlic. This is a powerful immune booster that stimulates the growth of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production.

EATING PLAN TO BOOST IMMUNE SYSTEM

Drink lots of water. Dehydration eventually causes your body's organs to shut down. Hydrating your organs properly strengthens them. You should be drinking, in daily ounces, half your body weight in pounds.

Eat raw fruits and vegetables. The nutritional content that you receive from raw fruits and veggies is unparalleled. The antioxidants present in raw fruits and vegetables will protect cells from damage by toxins. The darker the color, the more rich in antioxidants.

Eat protein. Protein is a building block for a healthy body and immune system. Diets low in protein are usually high in carbohydrates that convert to glucose, spiking blood sugar and stressing the pancreas and the immune system.

Eliminate sugar. You will see noticeable results in your energy levels, weight distribution, immunity and your ability to think clearly when you break the cravings and stop eating products with refined sugar. Avoid artificial sweeteners; they are even worse than cane sugar.

Reduce coffee intake. Caffeine robs your body of minerals and vitamins and it dehydrates you. If you drink coffee, make sure you add an additional two glasses to your water intake per cup of coffee. 

LIFESTYLE HABITS THAT BOOST IMMUNE SYSTEM

Get a good night’s sleep. Each person has different sleep requirements. You many need anywhere from 6 to 10 hours of sleep each night. Whatever you need, make sure you get it!

Exercise. Engaging in regular physical activity stimulates your immune system and makes you feel good by releasing endorphins. Take a walk, even if it’s just around the block. Walking is a wonderful way to increase your body’s good health.

Take care of yourself.  Our bodies respond to our emotions. If we are stressed, our immune system is weakened making it more likely to “catch” a cold or the flu. Make time for yourself every day. Do something that relaxes you or makes you happy. When you are happy, you are far less likely to get sick.

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Diabetes Management

 Controlling your blood sugar level is the most important aspect of managing your diabetes. There are other important factors that affect diabetes management. The key is to know what those factors are, how they affect your diabetes, and what you can do to control them.

DIET

The most important factor that affects your blood sugar level is your diet. What you eat, how much you eat and when you eat all have an affect on your blood sugar.

NUTRIENT-RICH. A diabetes diet is a healthy-eating plan that is rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains.

CONSISTENCY. Eat the same amount of food at approximately the same time every day. Make sure you eat the same amount of carbohydrates at each meal as carbohydrates have the biggest effect on blood sugar levels.

MODERATION. Always eat in moderation. Too little food can result in low blood sugar or hypoglycemia. Too much food can spike your blood sugar levels causing hyperglycemia.

FITNESS

Another important factor in diabetes management is making sure you engage in regular physical activity. (Walking is an excellent way to stay fit.) Exercise improves your body’s response to insulin helping to lower your blood sugar level.

CHECK WITH YOUR DOCTOR. Make sure you check with your doctor before starting an exercise regimen, especially if you have been inactive. You may also need to adjust your insulin dose or you may need to make other changes to your treatment plan.

BE CAREFUL. Check your blood sugar level before, during and after exercise, especially if you take insulin or other medications that can cause low blood sugar. Drink plenty of fluids while you are exercising. Stop your workout if you experience shortness of breath, dizziness or chest pain.

 

MEDICINE

Insulin is designed to lower your blood sugar level. Any other medications you take for conditions other than diabetes can also affect your blood sugar level.

CALL YOUR DOCTOR. If your medications cause your blood sugar level to drop too low, your doctor may need to adjust your dosage.

USE OTHER MEDICATIONS WITH CAUTION. If you are considering an OTC medicine or your doctor prescribes medication to treat another condition, make sure it does not affect your blood sugar level.

The more you know about factors that affect your blood sugar level, the more you can anticipate problems and plan ahead accordingly. If you are having difficulties keeping your blood sugar at an appropriate level, ask your physician for help.

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Smart Snacks

Do you love to snack? Most of us do. Believe it or not, it is possible to enjoy snacking without feeling guilty. How can we do that? We can do that by learning what are healthy and smart snacks.

If you do not have the time to sit down for a meal three times a day due to a hectic schedule, it's important to eat healthy snacks that give you the fuel you need to keep going. 

Snacking on nutritious food keeps your energy level high and your mind alert without taking up much of your time. The key is to pay attention to what you are eating.

Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only make you feel sluggish later on.  What do you eat to keep your energy level up and avoid weight gain?

Avoid foods with simple carbohydrates like candy bars or soda. Eat foods that contain complex carbohydrates like whole-grain breads and cereals, and combine them with protein-rich snacks like peanut butter or cheese.

IS IT REALLY HEALTHY?

Be cautious when choosing snacks. Always read food labels. Remember, if something says it is “all natural” that does not mean it is nutritious. What should you be looking for on food labels?

*How many grams of sugar does it contain?

*How much fat does it contain? Does it contain trans fat (a very harmful type of fat)?

*Low fat does not necessarily mean low calories. How many calories does it have?

Do not go by what the manufacturer puts on the front of the package. ALWAYS read the food label to see the nutrition information and list of ingredients.

SMART SNACKING TIPS

Drink water. Dehydration can be mistaken for being hungry. Make sure you drink plenty of water throughout the day. If you are tempted to grab something to eat, try drinking a glass of water instead.

Make it yourself. Do you love trail mix? Make your own. Add ingredients that you like to eat. Throw some granola, cranberries, almonds, pumpkin seeds and carob chips, etc. Be creative. Remember, make it how you like it!

Keep healthy food at home. Always have plenty of fresh fruit and veggies in the fridge. You can slice them up, put them in a bag and have your own little snack bag ready to eat whenever you need a snack.

If you crave it, eat it! If you simply cannot ignore a craving for a certain food, allow yourself to give in to it IN MODERATION. If you have a craving for chocolate, instead of reaching for a candy bar (which you shouldn’t have anyway), have 2 ozs. of a piece of dark chocolate or a small cup of hot cocoa. If you must have ice cream, try non-fat frozen yogurt instead.

Use common sense when choosing snacks. As you learn how to make healthier substitutions and change your snacking habits, it becomes easier to snack smart.

SMART SNACKS

Air-popped popcorn

Celery and peanut butter

Low fruit yogurt

Fruit and cheese

Rice cakes

Sliced bell peppers

Whole-grain crackers

Baby carrots

Hummus

Fresh fruit smoothies

Experiment with different combinations like whole-grain crackers with cheese or hummus with baby carrots. Drizzle balsamic vinaigrette over sliced bell peppers. There are an infinite number of combinations to make your healthy snacking more enjoyable. Use your imagination!

The key to everything is to eat in moderation. By eating regularly and indulging in healthy snacking, you will be far less likely to overeat and gain weight. NEVER go for long periods without eating and then gorge yourself.

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Family Activities

The alarming increase in obesity affects children as much as it affects adults. This is why we need to find ways to keep ourselves and our children fit and healthy, now more than ever. Trying to lose weight is difficult but making it a family affair can make it a lot easier and more fun.

Making exercise a family priority not only helps each family member to lose weight, it is a good way for families to spend more quality time together, strengthening family relationships. There are many advantages to making exercise an important part of your family time together.

*It is far easier to lose weight when you are doing it together.

*Children learn healthy habits and develop good physical skills and self-confidence early in life.

*Weight loss success will be much more likely and the whole family will be happier and healthier.

The hardest part of making exercise a family activity is getting started. Use some of the tips listed below:

*BE AVAILABLE. When your children want to play outside, go with them. Play tag, play sports, go swimming or bike riding with them or any other activity that they enjoy and you can share with them.

*NEVER REFER TO IT AS EXERCISE. Whatever activities you pursue together, never refer to it as exercise. Refer to it as playing or fun time.

*NEVER MAKE IT A CHORE. Keep it light and enjoyable.
 

*VARY YOUR ACTIVITIES. Give everyone a chance to pick what they want to do. Make sure you include activities that at least one person likes to do.

*GIVE GIFTS THAT PROMOTE PHYSICAL ACTIVITY. Give your children toys, games, and accessories that encourage activity such as bikes, skates, balls, and good tennis shoes.

*COMBINE EXERCISE WITH LEARNING. Plan walking or biking trips to the park, zoo, or museum. Keep your child's mind active by counting cars, trucks, fences, etc., on your trips.

*USE YOUR TIME WISELY. Use the time you have together to do more than just exercise. Get caught up on your child's life, friends, concerns, etc.

There are many opportunities and choices for families who want to participate in physical activities together. Whether your family unit is made up of young children, older children, one parent or two, there are plenty of fun and healthy things to do.

  Below are just a few of the family activities that you can participate in. 

*Ice, inline or roller-skating

*Swimming

*Riding bikes

*Walking or hiking (trails, inside track, to the park, etc.)

*Sports (basketball, soccer, tennis, golf, football, badminton, volleyball, etc.)

*Family aerobics

*Hop-scotch, hide-and-seek, or skipping rope

*Martial arts

*Kite flying

A family that exercises together is happier, healthier, and more inclined to continue the practice. Making exercise a family priority improves not only the physical health and well-being of everyone, but it is good for the spirit and enhances family bonding.

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Increase Fiber

 Fiber is a healthy, natural, effective way to improve your health and keep your weight at a good level. You do not have to eliminate foods from your diet but, instead, make substitutions (whole wheat instead of white bread) or add foods that are rich in fiber.

Increasing fiber decreases your risk for many diseases like heart disease and some types of cancer. Why is fiber so effective? Fiber acts like a sponge in the body’s digestive tract, absorbing substances containing sugars, fats, carbohydrates, and the calories associated with them.

HOW TO INCREASE FIBER

*AVOID SUGAR and WHITE FLOUR. There is no fiber in white foods (sugar, white bread, white rice, high fat dairy, and overly processed foods).

*EAT WHOLE GRAINS. Avoid white bread and white rice as they have had the fiber processed out of them. Use only food made with whole grains such as whole grain breads, cereals, wheat germ, barley and brown rice. Always check food labels.

*EAT WHOLE FRUITS AND VEGETABLES. Avoid fruit juices (except fresh fruit juices made in a juicer), as they can be high in sugar content. The skins are the richest source of fiber.

*EAT BEANS. Most varieties of beans are a rich source of fiber, especially kidney beans and garbanzo beans.

*DRINK SMOOTHIES. Throw a bunch of fresh fruit, yogurt, and ground flaxseed in the blender for a tasty, high fiber treat.

*REDUCE MEAT AND DAIRY. If you eat too much meat and dairy products you will not get enough fiber in your diet. You either need to reduce the amounts you eat or increase the amount of fiber you eat.

*DRINK LOTS OF WATER. You must drink plenty of water throughout the day to help push the fiber through your body. Water also eliminates toxins and speeds up the metabolism. Drink at least 8 glasses a day.

BEST FIBER FOODS SOURCES

*All-Bran cereal and other high fiber cereals

*Psyllium husks

*Flax meal

*Kidney, garbanzo, pinto and navy beans

*Apple with skin

*Dried figs

*Prunes

*Barley

*Corn (fresh or frozen)

*Whole grain spaghetti

*Banana

*Blueberries

*Sweet potato

*Broccoli

Getting enough fiber in your diet is one of the most important things you can do for your body and your health. Eating fresh fruit, vegetables and grains, along with drinking plenty of water, will ensure that you get enough fiber in your diet. Make sure you reduce your intake of white foods, including sugar, processed foods, and dairy products.

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HAPPY THANKSGIVING!

Blessings to you and your families on this day of thanks.

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Ingredients in Soda

Many adults love to drink soft drinks but teenagers and children are the largest consumers. Because the caffeine in soft drinks peps us up and acts as a diuretic and the sugar interrupts the body’s fluid absorption, drinking soda pop only leaves us thirstier.

Soda pop contains sugar and harmful additives that have absolutely no nutritional value. The rise in the consumption of soda pop is causing an increased risk for illnesses and diseases in adults and children, including obesity, diabetes, osteoporosis, bone loss, and heart disease. Despite the dangers, soda accounts for more than one-quarter of all drinks consumed in the United States.

What are the ingredients in soda? The main ingredients and their dangers are listed below:

Aspartame. An artificial, chemical sweetener used as a sugar substitute in diet soda. Aspartame can cause brain tumors, birth defects, cancer, heart disease, edema, neurological problems, diabetes, weight gain, increased appetite, or hallucinations and predispose you to Parkinson’s and Multiple Sclerosis. Aspartame poisoning mimics symptoms of MS. In addition, when aspartame is stored for long periods of time or kept in warm areas it changes to methanol, a known carcinogen.

Caffeine. Drinks containing caffeine can cause the body to lose calcium. This leads to bone loss and increased risk for osteoporosis. Caffeine can increase the risk for high blood pressure, insomnia, heart palpitations, and mineral depletion. As little as one cup of a caffeinated drink a day can lead a person to become "dependent" on caffeine. This means that if you quit drinking it, you can develop withdrawal symptoms like tiredness, irritability, and headaches.

High Fructose Corn Syrup. High fructose corn syrup (HFCS) is a loosely bound, unstable sugar that forms compounds damaging to cells and tissue. HFCS puts extreme stress on the pancreas, increasing the risk for pancreatic cancer. How much high fructose corn syrup is in soda pop? Up to an unbelievable 17 teaspoons per 20-ounce bottle!

Phosphoric Acid. Soda pop is very high in phosphorus. If levels are high, calcium is not absorbed effectively and is leached out of the bones. Phosphorus also needs to maintain a one-to-one ratio with calcium. When an imbalance occurs, the phosphorus corrodes the stomach lining and the liver, upsets the natural pH balance of the kidneys, causes acidity in the body and increases the risk for colon cancer.

Sodium benzoate. This is used as a preservative in may brands of soda pop. When sodium benzoate combines with citric or ascorbic acid (vitamin C) it forms benzene. Benzene is a carcinogen that increases the risk of leukemia and other cancers. The reaction to benzene is increased in the presence of heat or light.

Sugar. Soft drink manufacturers comprise the largest users of refined sugar in the United States. Sugar increases insulin levels, increasing the risk for high blood pressure, high cholesterol, heart disease, diabetes, weight gain, premature aging and many more negative side effects. Most sodas have over 100 percent of the recommended daily allowance of sugar! Plus, one large glass of soda can contain up to 400 calories!

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Eating Out? Be Careful!

Americans love to eat out. As our lives become more and more busy, it’s much easier to have someone else do the cooking! However, portions served in restaurants are too large and most of the food offered has too much fat and calories. Try the following tips to improve your nutrition quotient the next time you dine out.

*AVOID BUFFETS! Never go to buffets. Going to an all-you-can-eat buffet is one of the worst things you can do for your health unless you only choose nutritional food. (Have you ever seen anyone gorge on salad at a buffet?) They are one of the most popular places for Americans to eat. Why? Because we are conditioned to think that paying a flat fee for an unlimited amount of food is a “great deal.”  After all, isn’t that what’s important?

If you are health-conscious, having a huge array of foods in front of you is not a problem because you will choose salads, lean meats, vegetables and low-fat foods. However, most folks are not thinking about what is nutritionally good for their bodies when they are presented with all that food. They are only interested in the foods that they love and how much they can eat.

*BEFORE YOU GO. Drink a glass of water or some fruit before you eat out. You will be fuller and less inclined to overeat.

*BREADS. Avoid quiches, pastries, biscuits and croissants. Choose hard rolls, whole-wheat bread & buns, and French bread (not brushed with butter) instead.

*EAT IN MODERATION. Restaurants nowadays are notorious for serving huge portions. Divide your meal in half. Eat one half and take the other half home for another meal, split it with a friend, or give it to another family member (a good way to save money). Or order an appetizer. They are usually filling enough on their own.

*FAST FOODS. Only go to restaurants that offer healthy, low-fat meals. Avoid fast-food restaurants. The fat content is very high in fast food and you don’t know how long that burger has been sitting in the warmer. To keep it fresh longer, most fast food has been laced with chemicals and additives that are toxic to your health.

*FRIED FOODS. Try to avoid breaded, batter-dripped or any fried foods. They are very heavy in fat. Instead order grilled, broiled, steamed, poached, roasted or baked in their own juices. This lowers the fat content significantly.

*PIZZA. If you are eating pizza, go easy on the meats and extra cheese. Opt for extra veggies instead. 

*SALAD BAR. Select dark, leafy greens, raw vegetables and fruits, and fat-free dressings. Go easy on pasta and potato salads.

*SAUCES. Avoid butter, creamy or mayonnaise sauces. Choose stock-based or wine sauces. Order extra lettuce, tomato and onions for sandwiches.

*SUBSTITUTE. Instead of eating high-fat items like French fries or pasta cooked in heavy sauces, substitute with a salad, vegetable or broth-based soup.

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Change Your Life

You are responsible for wherever you are in your life. It is not your financial situation, your childhood, or any other circumstances that have brought you to this place. It is the choices you make day after day, how you view the world, what your priorities are, who your friends are, what you put into your body and what you believe.

It’s your life. No one can change it but you. To live your best life you must be willing to make changes. Your life CAN be better than it is now.  Effecting change is the most challenging and most rewarding thing you can do for yourself.

If you want to change your life, you must change your choices, your attitude and your lifestyle. How do you begin to make those changes? Use the tips below to help you in your quest to make changes in your life.

BE GRATEFUL FOR 1 MINUTE. Take 1 minute and think of everything in your life that is good and right. One minute is all it takes to help the anxiety and difficulties melt away, for however brief a time. By reminding yourself of what is good, you turn yourself away from the negative forces in your life.

BE IN GOOD HEALTH. Eat healthy, nutritional food, cut back on sugar and processed foods. Exercise every day (walking is a great way to help your body and feel great). By changing your diet and adding a little exercise, you will reduce your risk for many diseases and illnesses.

BE POSITIVE. Empty your mind of negative thoughts, anything that is anxious, fearful, hateful, or apprehensive. How can you eliminate your anxieties, fears, and resentments? Instead of wallowing in self-pity, focus on things or people other than yourself. Being positive inspires you to be happy and content. Remember, whatever is holding you down will pass.

GET OUT OF YOUR COMFORT ZONE. If you continue to live in your comfortable little world, you will perpetuate your misery and never allow yourself to try anything different. Eventually, you will simply rot away. Take chances or you will never know “what if.”

HAVE FAITH!  You may not always receive what you want, but believe that you will receive what you need. The first step is to determine what you want, ask for it, and trust that you will get what you need.

SEIZE THE DAY. Love life.  Be an active participant. Be curious. Seize each day and squeeze everything you can from it. How you view life is how you live life.

SLOW DOWN. Before you can make changes, you need the time to think. If your life is too hectic, slow it down or you won’t have time or energy to make changes. Slow down, enjoy life.

TOMORROW IS A NEW DAY. When your day is done, be done with your day. Whatever mistakes you made, whatever negative thoughts you had, forget them and move on.

WHAT DO YOU WANT TO BE WHEN YOU GROW UP? What makes you happy? What excites you? What makes you smile? If trying to figure out what you want to do in life overwhelms you, figure out what you want to do in the next year or 2 years or 5 years. Always have goals. Without goals there is nothing to look forward to.

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Healthy Thanksgiving

Having a healthy Thanksgiving meal doesn’t mean you have to eat carrot sticks or stay away from the Thanksgiving table. The key is to eat in moderation. Believe it or not you can still enjoy the turkey, stuffing, mashed potatoes, and pumpkin pie without the guilt.

Most of us consider Thanksgiving to be an all-you-can-eat buffet. If you go to the table with that attitude, you are doomed before you even start eating!

TRY NEW RECIPES. There are some great sites online that have wonderful, tasty, healthy recipes for the Holidays. Try some of them. You will have the fun of trying something new and you may even find a new “favorite” recipe!

WATCH YOUR PORTIONS. When you see a table loaded with all kinds of wonderful food, your first impulse is to load up your plate with as much of it as possible. Select the nutrient-rich foods first, salads, vegetables and fruit. You will feel full faster and have less room for the “richer” fare.

EAT SLOWLY.  By eating thoughtfully and slowly you will savor your food more, allow your body some time to digest, and be more aware of when you are full. Once your hunger is satisfied, wait 20 minutes before you go for seconds.

DRINK WATER. Always drink lots of water. It helps fill up your stomach, keeps you hydrated, and moves the toxins through your body. Alcoholic beverages and coffee can dehydrate your body. It is easy to mistake dehydration for hunger.

IF YOU OVER INDULGE. If you do splurge and eat too much, it doesn’t mean you can now eat whatever you want through the Holidays. It’s just one day of overeating. Forgive yourself and move on. Be careful what you eat for the next few days and try to get some exercise like taking a walk.

MOVE! If your family is all together for the holidays, spend time having fun and being active together. Go outside and play a sport, take a walk, go bike riding, check out the roller-staking rink. Staying active will burn more calories and boost your metabolism.

Remember, moderation is the key.

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Motivational Tips

Life is getting more and more complicated and difficult for many of us. Are the stresses of life getting you down? Are you having fewer and fewer “good” days? Do you crave laughter, feelings of joy, contentment and peace? If so, use the following motivational tips to help you find your smiles again.

ELIMINATE THE NEGATIVE, EMBRACE THE POSITIVE. If you develop a positive attitude towards all things in life, you will attract all things positive back to you. Release negative thoughts. They are hazardous to your health. Once you get used to focusing on positive thoughts, it gets easier to dispel the negative ones. This includes eliminating the negative people from your life. They only look for what is wrong with the world.

KEEP IT SIMPLE. One of the main sources for stress is a life that is too complicated. Simplify it! Impossible, you say. No, it is not. It is necessary for a life well-lived. How to start? Identify what is most important in your life and eliminate everything else. Period. By ridding yourself of your life’s clutter, you are left with what is valuable. What IS clutter? You know what it is. It is overbooking yourself until you have no minutes left in the day, it is an overly materialistic lifestyle full of toys and luxuries that you sweat to pay for, it is a diet rich in unhealthy foods, it is a messy living space, and it is having your priorities in the wrong order.

LIFE IS SHORT. Re-evaluate your priorities. Put them in the order they should be in. Life is precious. Savor every moment of it. You can never go back and reclaim the time you have lost. Spend your time with those that are most valuable to you. Forget the rest. 

MOVE! Dance, roller-skate, swim, rake your leaves, or take a leisurely walk. Doing any sort of aerobic movement revs up your metabolism, gets you motivated, and releases endorphins that make you feel good all over. Your perspective changes and you feel better about yourself. In short, physical movement is one of the best all-round motivators around.

NURTURE YOU. Get a massage, meditate, take a day off to do nothing, have lunch with a friend, take a walk in the park, watch your favorite movie or read a book, go shopping for nothing in particular, take a nap in the hammock, take a long, hot, bath in your favorite bath oil. Do whatever makes YOU feel good. After all, who knows better than you what makes you happy?

TAKE RISKS. To keep your mind and body active, get out of your comfort zone and try new and different things. Never be afraid to go where you have not gone before. Life is all about taking chances to find what makes you happy. If making changes and taking chances terrifies you, take baby steps. Eventually, you will find what you are looking for but only if you are willing to start the search.

USE YOUR SENSES. Surround yourself with things that inspire you, bring you joy, and make you feel good. 

*Do you love bright colors? Paint your living space with colors that you love. 

*Do you love music? Listen to the music that brings you joy as often as you can.

*Do you love certain scents? Buy candles that have those scents and burn them as often as you can.

*Do you love to touch? Use fabrics that are soft and inviting. Pet your dog or cat. Give your children a hug. Caress your spouse. 

Use your senses as they were meant to be used, to experience life in ways that bring you joy.

WHAT IS YOUR DREAM? If you hate your job, what would you rather do? Be specific. Write a list of your passions, your strengths, your gifts, and your shortcomings. What type of job fits your list? Where would it be? Who would you work with? Would it be your own business or working for someone else? What steps must you take to achieve this job? By making your list and answering these questions honestly, you will learn much about yourself and what you really want. Live the life you want now. Tomorrow may be too late.

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What Are Probiotics?

Our bodies are full of microorganisms. Friendly bacteria are vital to the proper development of the immune system that protects us against disease-causing microorganisms, and to the digestion and absorption of food and nutrients. Each person's bacteria mixture varies. The symbiosis between a person and the microorganisms in their body is crucial to a person's health and well-being.

Probiotics are “live” microorganisms (bacteria) that contribute to the health and natural balance of the intestinal tract. Often referred to as “friendly” bacteria, probiotics enhance the immune system by preventing unfriendly organisms from establishing themselves in the body. Thus, helping the body to fight illness and disease.

What Do Probiotics Do For Our Bodies?

Probiotics prevent the overgrowth of yeast and fungus. They are widely recommended for the treatment of Candida, a fungal infection. Probiotics are essential in the treatment and prevention of thrush, vaginal yeast infections, and athlete's foot.

Probiotics:

*Enhance the growth of friendly bacteria.
*Improve digestion of food and absorption of vitamins and nutrients.
*Inhibit the growth of harmful bacteria in the digestive tract.*Reduce toxins.
*Stimulate the body’s natural defense mechanism, its immune system.

Why Take Probiotic Supplements?

Two of the most damaging substances to the body’s intestinal flora balance are chlorine and sodium fluoride, present in most treated city water. An unhealthy diet, stress, alcoholic beverages, medical antibiotics, birth control pills and many other drugs cause damage to the intestinal flora and to the tissue in the intestinal wall.

A probiotic supplement contains millions and millions of live bacteria to bolster and replenish levels of good bacteria in your digestive tract. Once there, they will join the existing friendly bacteria to help inhibit the growth of more harmful microbes. This will help improve digestion and stimulate and support the immune system.

Examples of foods containing probiotics are live yogurt, fermented and unfermented milk, miso, tempeh, and soy beverages.

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Life Balance

If your life is as hectic as most people’s, you probably have moments when you feel like it is completely out of control. How do you rein everything in and achieve some sort of balance to your life?

Having balance is a having a sense of harmony and peace in your life. Your life is made up of many different areas, your health, your family, your work, your financial situation, your social life, your recreational time, and your personal growth.

How in the world do you balance out all of those things? You won’t be able to spend time each day in each area in equal amounts. However, if you can spend quality time in each area, you will feel like your life is in balance.

Remember, though, that you must not neglect any one area or you will cause other aspects of your life to fall into disrepair. For example, if you devote your energies to your job or business, then your personal life will suffer.

HOW TO FIND BALANCE

To find a life balance that is healthy, you must be able to integrate all of those areas of your life that are important to you. To be successful at this, you must be able to make choices about what areas come first.

Yes, it can be very difficult to prioritize your life. There will always be sacrifices that must be made. You must decide what means the most to you in your life and make your choices based on that criteria.

When you are ready to bring balance to your everyday life, follow these tips:

ALLOW SELF-CARE TIME.  Find ways to relax, relieve tension, and minimize stress. Meditate, read, take a walk, knit, listen to music or have quiet time where you can reflect, relax and chill. Follow a healthy eating plan, exercise, and get adequate sleep. Learn how to have fun!

BE FLEXIBLE.  This is something that challenges many people. If you cannot be flexible, life can be a lot more stressful. Learn that not everything happens exactly as you plan it. There will always be times when you must make adjustments. If you don’t accomplish everything you expected to, accept it and move on. Perfection does not exist.

ORGANIZE.  Always plan ahead. Create a structured plan at work to anticipate your needs and the needs of others who work with you. This eliminates wasted time. Try to have contingency plans for unexpected crises. Allow time each day to step away from your desk. Take a walk or take a break with co-workers.

Organize your personal space, as well. Clean out closets, the garage, the attic or your kids’ rooms. Take stock of what needs to be thrown out, put in a garage sale or given away to charity. Being organized helps free up precious time for things that are more important.

SAY NO.  It is very difficult for many of us to say “no.” We don’t want to hurt other people’s feelings or we don’t want to seem like we don’t care. Overextending yourself, however, will lead to excessive stress. Too much stress upsets the balance of your health. Concentrate your time and energy on your priorities. Be willing to say "no" to everything else Define your boundaries and stick to them.

SCHEDULE. Schedule chunks of time throughout your week (time that you are not at your job) for all the things that are important to you. Don’t try to fill every minute. That will only cause undue stress.

Instead of wishing you had more time to spend with your loved ones, actually schedule time to spend with them on a regular basis. For your spouse, it could mean a date to have dinner or go see a movie. For your kids, it could mean watching movies at home or playing games with them.

SET LIMITS. This applies to everything in your life, work and personal. If you tend to work too long every day, set an 8-hour limit and stick to it. If you are challenged by this, find ways to eliminate those tasks that are non-essential and concentrate only on the essential ones.

SIMPLIFY.  What are the things that are most important to you? If your life is too full, too busy and over complicated, you have no space for what truly matters and you are missing out on the things that give your life joy, serenity and laughter. You must simplify your life to make room for personal growth, relationships, and the fullness of life.

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