Is It Just Hype or Is It For Real?

So we had this gentleman, who will remain anonymous, come into our office the other day.  He was returning a prestige plate that had H20 Guru or something like that; Anyway, somehow we get on the subject about what he does for a living........well, after he told us what his main job was, he started talking about Alkaline Water. 

After he explained the benefits of drinking it, we told him about our co-worker who passed away in February due to Breast Cancer and he said, do you know I have given this water to several people who have had some type of cancer, and believe or not it cured them.

Well, in our line of work you hear everything......you really do!  So he told us he would bring us each a gallon of this Alkaline Water for us to try, with his number and when we were finished he wanted us to either contact him for a refill or go to his home office where he has this super-sonic purification system that purifies the water 300x's more than bottled water.  He loves his product and had us all interested to say the least.

He was a man of his word and he did bring us each a gallon (sealed) jug of this Alkaline Water.  Two of the ladies got 2 gallons because of health issues they are currently experiencing.  So, we all thanked him and decided we would all drink to good health.

Well, I decided to do a little research to make sure it was all he made it out to be - Here is what I found out:

It seems like every day there is another miracle cure hitting the market; a berry found hidden in the Amazon, or a tea grown only on the west side of a mountain in the Himalayas, possibly a root's extract that can cure any aliment.  And now, a device that transforms ordinary tap water into the fountain of youth.

Well, if  you are like most people, you may be a little or a lot skeptical.  That's okay!  You've come to the right place - 

And that place is here:

         

Alkaline water: Better than plain water?

Is alkaline water better for you than plain water?

Answer

from Katherine Zeratsky, R.D., L.D.

For most people, plain water is best.

Alkaline water has a higher pH level than does tap water. Some proponents say that alkaline water can neutralize acid in your bloodstream, boost your energy level and metabolism, and help your body absorb nutrients more effectively. Others say that alkaline water can help you resist disease and slow the aging process. However, researchers haven't verified these claims.

Some research does suggest that alkaline water may slow bone loss, but further study is needed to determine if the positive effects can be maintained over the long term or influence bone mineral density overall.

          

What are some side effects that result from drinking ionized water?

Artificially alkaline water only neutralizes acidity where it has direct contact, like the stomach and upper bowel. When consumed daily, the upper bowel in particular becomes overly alkaline and side effects begin to appear. Most common are erratic heart behavior, hypertension, nervousness/anxiety, urinary tract and bladder infections, and stabbing side pains.

We have spoken to numerous individuals who were hospitalized for heart conditions that magically disappeared when they stopped drinking alkaline ionized water. We know of at least one gentleman with a heart condition who died due to interactions between his time-release medication and ionized water- he was a top dealer for one ionizer MLM company. Why would anyone ingest anything unnatural when natural alternatives are available at a comparable cost?

Additionally, more severe side effects were observed in a clinical study involving rats. The study revealed injury to cardiac tissue (heart muscle) as a result of drinking ERW (Electrolyzed Reduced Water), or water created by ionizer machines. In an age when heart disease is a leading killer, ionized water is simply not a smart choice.

For links to clinical studies demonstrating side effects from ionized water consumption, please see the bottom of this page.

Hear what AquaLiv Water System owners are saying in their own words

AquaLiv Water Testimonials

Learn more about the AquaLiv Water System

AquaLiv Water System - Learn More

Clinical studies demonstrating side effects from ionized water consumption:

• http://www.ncbi.nlm.nih.gov/pubmed/9524951
• http://www.ncbi.nlm.nih.gov/pubmed/9198011
• http://www.ncbi.nlm.nih.gov/pubmed/9922944

In Closing, I would like you to know of a side effect I experienced at work.

This was my first day drinking the alkaline water and I started my day with about 16ozs. of alkaline water.

My day was going normal, and then it was time for lunch.

Well, everyday after my lunch I take 1 niacin tablet per my Doctor.

However, when I purchased my new bottle I was unaware it was NOT Non-Flush 

If any of you out there take Niacin, you know what I am talking about when I say non-flush.

http://www.sideeffectsguide.org/niacin-side-effects/ 

Well, since I started my new bottle about a month ago, usually within 20 - 25mins the flush would hit and I would turn a little red in the face and arms....a normal reaction to niacin - however if you are not aware of this side effect, it will make you think your in trouble.

Anyway, within 10 mins if that long after consuming the niacin  I went into total flush mode.

Scared the CRAP out of me! I literally looked like I had been laying out in the sun for hours and had gotten a terrible sunburn. My skin was on fire - I am 100% positive I will make sure I get the regular NON-FLUSH niacin from this point so I will not experience this again. If alkaline water enhances your medication this quickly, it may not be a good thing.

The point I am trying to make to all of you, please if you do decide after reading up on Alkaline Water that you want to try it, please speak with your doctor about the possible effects it may have with your prescription drugs.  

May you all be blessed, safe and aware!

Weather That Affects Us

Do you ever notice how the weather outside can totally affect not only your daily activities, but your over all health?  Well, I have really noticed how it affects me.

• If the weather is warm and sunny - I feel energized and ready to go.
• If the weather is cloudy and gloomy - I feel very tired - not in the mood for much.
• If the weather is cold and sunny - I still feel like getting out and on the go
• If the weather is cold and rainy - Forget it -  I would rather stay in my bed where it is warm and dry - unfortunately this can lead to useless eating to help fill the void of not getting out and doing something.
• And Stormy Rainy Days - These should be declared stay at home days too!  They are only good for the foliage and other outdoor creatures in need of watering and cleansing.

I guess we are no different than plants - To feel healthy, we need sunshine and exercise to feel energized.  Rest is important, but to much can leave you feeling gloomy - Cold, dark and damp weather keeps us confined and restless - it can also lead to depression because of the lack of sun and fresh air. I guess you could say the same happens to the plants when they go dormant in the winter - but come spring when the sun is shining and the skies are blue, they rise & shine and burst into color.

But what do the experts have to say about it?

Here are some links to view to find out the answers:

http://psychcentral.com/blog/archives/2008/11/09/weather-can-change-your-mood/

http://psychcentral.com/library/seasonal_affective.htm

http://www.fitsugar.com/Signs-Symptoms-Seasonal-Affective-Disorder-SAD-12332814

http://www.webmd.com/balance/news/20081016/how-the-weather-affects-our-moods

Simple Test - Take a look at each of the photos below.

What is your first initial mood/feeling when you look at them as though you were looking outside your window?

  

    

  

 

I would be willing to say, no matter what the weather temperature

If there were sunshine present with a little breeze

We would all be out there doing something and feeling good!

Weird Things That Happen While Walking

My husband and I have noticed when we are walking our fingers start to swell. They swell so much; our wedding rings get really tight on our fingers, making them very uncomfortable. We were puzzled so, I decided to do a little research on it, and here is what I found. The cause is related to vasodilatation. It is when the blood vessels open up which leads to increased blood flow near the surface of our skin.  This is what also causes your face to turn red and puffiness in our hands.

Once you cool down and the circulation and blood vessels return to normal, your hands and the color of your face should return to normal. If your rings are tight after exercise, it’s probably a good idea to take them off before you start working out.

Your hand swelling and facial redness may be annoying but they are unlikely to be due to anything serious. Think of them as small prices to pay to stay in shape and avoid overheating. Always keep water handy to keep hydrated.

You can check out these links for more information:

http://en.wikipedia.org/wiki/Vasodilation

http://health.msn.com/health-topics/heart-and-cardiovascular/why-do-my-hands-swell-up-when-i-walk

http://www.livestrong.com/article/211317-why-do-my-fingers-swell-when-i-run/

While Out - Watch Your Step

I promised you an update on the walk and jog.......unfortunately this is not an update, but more of an alert!

Here goes:

Well, the last few days we have been doing our normal 3 mile walk late in the evening; It is a lot cooler and not as humid. However, the air quality has been so thick, we have not started our walk for 1 min., then jog for 1 min.  -  We are strictly doing a fast pace walk.  Don't want to collapse on the sidewalk (just kidding).  

Anyway, there is a section of the sidewalk we have no choice but to jog through because the grass is so high and hangs over the sidewalk with other weeds and vines that it makes your legs itchy.  And, since I found a copperhead snake in our backyard about a week ago - well, my fear of stepping on a snake in tall grass has peaked.

Actual Copperhead Snake Found In Our Backyard

I must admit, I never truly had a fear of snakes - because we were taught if you see one and you are able to slowly turn and walk away......do it!   "Many have said, the best snake is a dead snake!"  I say, "Any snake is a mistake, so steer clear of them all!"


Well, back to the copperhead Snake - just a little information to share after doing a little research on them.

Because they are common in forested habitats and are well-camouflaged, copperheads are responsible for the majority of the snakebites in the Southeast each year. Luckily, copperhead venom is not very potent and deaths from copperhead bites are exceedingly rare....but do occur. Most snake bites occur when someone tries to kill or harass a snake, so the best way to avoid a bite is to leave any snake you find alone.

FYI - Copperheads can be found during the day or night, but forage out primarily after dark during the hotter parts of the season. Also, since they mate in the spring, this is the time males move long distances in search of females. So,  if you do go walking or hiking in tall grassy areas or off trail, it may be wise to bring a walking stick as your guide.  If something is lurking in the bush, your walking stick may take the strike before you do.

Strangely enough as I am in the works of writing this article - my neighbor explains to me how a friend of hers - knows a woman whose daughter was bit by a copperhead about 2 weeks ago while getting into her car.  It seems she was visiting a friend and when she decided to leave, she was getting her keys to unlock the door and the snake was under her car.  Unknown to her, when her foot was in range the copperhead lashed out and bit her on the foot.  She was taken to the hospital, and has survived.  Unfortunately, she did have a toe removed and is going through therapy.

Working in my garden will never be the same now!  But, I won't let this stop me - I will just be more aware of my surroundings and when the garden is overgrown - I will take my rake and move it around to see if it is safe to step into.

Dr. Kirk Kimmberling

If you live in Georgia and are in the Acworth, Kennesaw, Marietta, Dallas, etc area - May I suggest a dentistry practice for you and your family.

His name is: Dr. Kirk Kimmberling and he truly is a dentist who enjoys his job.  His optimal goal is to make sure you have a clean, healthy mouth and smile.  His staff is unlike any staff I have had the pleasure to come across.  Everyone is personal, yet professional and at the same time caring. Dr. Kimmberling understands that a clean healthy mouth, also contributes to a healthy heart.

If you are looking for a good family dentist, please check out: Verde Pointe Dental Associates

Did you know oral bacteria can enter the blood stream and attach to fatty plaques in the coronary arteries contributing to clot formation - interested in learning more - check out this link: A HEALTHY MOUTH - COULD LEAD TO A HEALTHY HEART.

Stepping Up To Your Elliptical

Good Morning!

So, now that we are back in the swing of things, it is time to get back on the workout trail. Prior to vacation I had decided to try something new on my elliptical and found it works well for me.......and hopefully, it will also work for you.

•  Start morning 1 hour and 45 mins earlier than normal to fit in some workout time to get the juices flowing
•  Get on elliptical and gradually start with a slow pace for about 3 mins. for warm up
• After 3 mins, I put my arms up in the air like I am rock climbing and alternate them up and down to the count of 60
• Then place arms down at side and swing them side to the count of 60 
• Then run to the count of 60 
• Then do a slow pace walk to the count of 60  to check pulse & heart rate
• Start over again until you have reached at least 10 mins.
• Always ending with a slow pace to the count of 60 for your cool down

Afterwards I will either do one of the following workouts -

•  Mondays I will follow up with P90X's Arms & Shoulder workout, but  in order to get through my workout on time, I skip through all the talking, so I will still have time to shower and relax before leaving for work.  
• Tuesdays, I do the P90X leg workout after elliptical workout 
• Wednesdays after elliptical I just do Hip-Hop Abs by ShawnT - 
• Start all over again on Thursday (Monday's routine), Friday (Tuesday's routine) and Saturday (Wednesday's routine).
• On Sunday's, my neighbor Jo and I go early in the morning and do a 5 mile walk in the most beautiful area. Filled with sunny and shady patches, going up and down hills and most of all some really pretty scenery.  It truly makes a difference in your walk when you have nice scenery to enjoy.   

My husband and I try to go walking in the evenings for at least 1 hour - Our subdivision is extremely hilly, so we walk the perimeter of the entire subdivision, down past the YMCA until the sidewalk ends and then back track - total walk is 3 miles and takes up to 1 hour. We have found going after 7:30pm usually works best because it is not so hot and humid out.

"An Experiment In The Works"

So, this week we are going to try something new on our evening walks
While on vacation we went to visit my talented niece Holly, please check out her website Deals and Dishes - It's WOW - Worth Reading Anyway, she was sharing something about walking and working your way up to jogging.

What your supposed to do on your walk, is do a 1 minute warm up slow pace walk, and then jog for 1 minute. You keep alternating walk 1 min.,  jog in 1 min. - Keep switching up intervals during your entire walk.  Once you've been doing this for a month straight, you should be able to jog your entire walking route.  Sounds like a plan, so my husband and I are going to try it and see how it goes.  

My husband used to be a jogger, but then had to have knee surgery a few years back.  He is willing to give this a try so he can get back into his old jogging routine.

Fairy Homes

FAIRY HOMES FOR CHILDREN OF ALL AGES

Beginning spring, I decided to start making little Fairy Houses for relatives, friends and others who liked my work & inspiration  

Here are a few photographs of the houses.

(I am still learning to focus better on my camera - lol)

Brooklyn's Fairy Home made with her favorite colors and flowers

Katie's Fairy House - Made with her favorite colors

Sue's Louisiana Magnolia Plantation Fairy Home

Mr Toads Quarters - 

My Garden Fairies Get Away Home

My goal is to make them according to the child or adults personality, favorite color(s) and incorporate their favorite flower.  These are the 1st of a few I have made, and will be continuing to do so as long as the orders come in.  

If you are interested in placing an order for a gift for a special someone, please contact me via email:

 laurieuzee.realestate@gmail.com  or  thewomanyou@gmail.com

Pricing is according to structure of house and accessories requested.

Have 2 more in the works right now and will post photos once complete.

One is going to be a Bayou Fairy Home - Since we are from Louisiana

and the next one is for my Sophia for her bedroom.

IGoing to try something different this time, by adding a special touch, so when the lights go out

the glow of the fairy lights come on.

Want to try my hand at actually making little fairy people......but this is another project underway.

"Closing Thoughts"

I hope everyone out there has been well and taking every opportunity they have to take sometime for self.

Remember, there is nothing more relaxing like taking a walk at the end of the day, or spending at least 30 mins. in total quiet.

May you all have a blessed day!

As the sunset presents itself to you and yours today

May you put to rest any stress that may have come your way

May you remember you have more than most out there

And may you remember them and offer up a prayer

That one day, we will all be one 

No matter of status or what we own

Just love for each other 

Photo & Poem 

by

Lou

LONG Hiatus

So, it's been quite a while since posting anything to my blog. 

Well, after loosing our co-worker back in February, and just a mess of other things going on in general, we decided to take a mental hiatus and then a nice long relaxing vacation.

What can I say,  nothing more relaxing than being one with nature 

and the outdoors!  

Truly believe it is a must for each and everyone of us 

to spend more time out in nature. 

To experience the best gifts the Creator has given us.

When my family and I are out taking a walk in nature, we like collecting the little treasures that lay before us.

 And, I enjoy making something with them.

Necklace made by Lou 

Earrings made by Lou

My next shell project will be a wind-chime with all the mix match pieces of shell & other beach findings.

Technology

I know this is out of my realm, but way to interesting not to share.

Hope you enjoy this video. EAA - Flying Car

The prototype has been taken on its test run. And the Maverick is now in production at EAA Oshkosh and is expected to be out on the commercial market in 2011. As more and more are made, the production costs will diminish. The Maverick will be inexpensive and utilitarian. Hopefully it will soon be available for the humanitarian missions for which it was conceived.

Abs & Calves

First you must select a chair you can sit in comfortably, and where your feet touch the ground.

(Abs Workout)

1. Sit up straight in chair with your feet firmly on the ground.
2. Roll your shoulders forward and tuck your hips under.
3. Tighten your core muscles while exhaling.

• From this point forward you will do a rocking formation.
• I do this while driving.....to my favorite tune or while sitting in my chair at work.
• Roll your shoulders forward, while tucking hips under
• Continue to do so in a rocking motion while tightening your core muscles and exhaling

Do this for several minutes or whenever you find yourself sitting in traffic, at a traffic light or while sitting in a chair and waiting.

I took this method from my workout with Hip Hop Abs.  ShaunT tells us to Tilt - Tuck - Tighten.  So, this is the basic formation to follow but doing so while sitting in your chair or automobile......you can even do it while sitting on the sofa.

Not only will it help to tighten and tone your abs, but it will also help to improve your posture because you are strengthening your core.


(Calves Workout)

1. Sit up straight in chair with your feet firmly on the ground.
2. Place your toes firmly on the ground with heels up (see image below)
3. 

• Slowly raise to your tip-toes, hold to the count of 10, then lower your feet flat on the ground.
• Do this at least ten times
• Now, using the same method above, slightly turn your feet inward 
• Repeat the same motions above
• Slowly raise to your tip-toes, hold to the count of 10, then lower your feet flat on the ground.
• Do this at least ten times
• Now, turn your feet outward 
• Slowly raise to your tip-toes, hold to the count of 10, then lower your feet flat on the ground.
• Do this at least ten times

This can be done while sitting in your chair at work, in the lunch room or even while your in the restroom.

Black Dog

Sitting in Chair

Well, it is a fact that most of us spend an enormous amount of time sitting in front of the computer.


Through out your day when you find yourself sitting for long periods of time, take the time to stretch.  You'll be glad you did.

1. Let us start with our feet flat on the floor
2. Sit up perfectly straight with your head facing forward
3. Take 3 deep breaths - Breath in through your nostrils, hold and then release through your mouth - remembering to hold in your abdominal muscles.
4. Now, lift both arms overhead placing the palms of your hands together in prayer position - stretching from your lower back all the way through your finger tips.
5. Once you feel the stretch is complete, slowly lower arms keeping hands in prayer position.
6. Now, from the waist, turn to the right grasping back of chair with hands. Feel the stretch, you might ever hear your spine adjust when doing so.  Remember to move slowly, so you do not injure yourself. Hold for at least 10 secs. Return to center, slowly turn to left grasping back of chair with hands to stretch your left side. Remember to move slowly, so you do not injure yourself. Hold for at least 10 secs. Return to center.
7. Repeat step 3 - Take 3 deep breaths - Breath in through your nostrils, hold and then release through your mouth - remembering to hold in your abdominal muscles.
8. Now, look forward and bend your neck backwards to stretch out your throat muscles.  Hold for 10 secs returning slowing to forward position.
9. Slowly turn your head to the right, hold and then return to center
10. Slowly turn your head to the left, hold and then return to center
11. Look forward once again stretching neck backwards to stretch out your throat muscles, return to center
12. Now, lower chin to chest and hold for another 10 secs.
13. Return to center
14. Repeat step 3 - Take 3 deep breaths - Breath in through your nostrils, hold and then release through your mouth - remembering to hold in your abdominal muscles.
15. Finally, reach your arms all the way back to feel the stretch (if you are able to clasp hands together, this will provide more of a stretch), slowly bringing them forward, clasping fingers together, to feel the stretch all throughout your back.
16. Return to straight sitting position.

Repeat this exercise throughout the day - It will help release tension and stress. 

You can also do a quick abdominal workout and calf workout while sitting in your chair - We will discuss in future post. Have a blessed and relaxed day!

Celtic Woman - Walking In The Air

The Naked Diet Plan

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It is with great sadness I post this news feed - I just received a call the our dear sweet friend Debbie is no longer with us - Please pray for her family

Update Of Debbie

New update on Debbie.  

At some point yesterday evening, they moved her to ICU - seems she was having trouble breathing.  


A scan was done last night revealing a mass pressing on her bronchial airway.  The doctor has confirmed this is the tumor in her lung.  Seems the surgery she had last week rearranged the lung tissue in a way to cause this.  The doctors have placed a tube down her throat to help her breathe.  She remains in ICU and she is heavily sedated, we were advised she will be unaware of any visitors at this time. So, it is best to wait until further notice.


Please continue to pray for her and her family at this time.  


She is also waiting to go to chemo - they hope it will shrink the tumor.  That should happen this afternoon or evening.  I will keep all posted and ask in return your prayers for strength and healing. Not only for Debbie, but for her husband and children......they are having a hard time which is expected.

Prayer Request

Back in June I wrote an article on : "New Drugs for Hard-to-Treat Breast Cancer" One of our co-workers has been fighting against Breast Cancer since 2006.  Even though the doctors did not give her long, she has defied the odds and is still with us today.  Originally diagnosed with Breast Cancer alone, it eventually spread to her lung and brain.  They were able to remove the spot from her lung and with radiation and chemo treatments, cleared all signs of cancer from the brain as well.  As time passed and she went for future checkups, all was well.  Unfortunately one visit, the outcome was not so good, it appeared to be in her brain once again and she was put on a list for a new drug, and was fortunate enough to be selected back in June of 2010.  She was doing well, had some good and bad days, but through it all she has been a pillar of strength an positive attitude for everyone who came to know her.  A true inspiration! May I also add, that from the beginning of her fight she has continued to work and has only been concerned about everyone but  herself.  I miss hearing two of her favorite sayings, "Hello, this is Peggy!" and "I'm not smarter than the average bear!"  And Fridays are and will always be her favorite day!  

Well, about 2 1/2  weeks ago she was admitted to the hospital for complications. It appeared she was collecting a lot of fluid on her lungs. The hospital inserted a tube to drain the fluid, and were able to drain 4 1/2 liters of fluid off of her lungs.

I was able to visit with her, and sat with her for a few hours.....just to watch her and make sure she was well. It amazes me how a hospital can actually hold a person responsible for responses and, expect them to remember things when they are hooked up to morphine to help with pain.

She has had many of her co-workers, family, bosses and even the Tax Commissioner went to visit with her.  She is truly loved by all who know and respect her courage.

Today we received word she was in good spirits and looking much better.  We were told the doctors were trying to wean her from oxygen so she could go home. Their hopes were either yesterday afternoon or today.  Unfortunately, during the night her bronchial tube closed and she could not breathe so she has been transferred to ICU and placed on a ventilator to assist her breathing.

Whether you know her or not, please show your compassion of prayer for her and her family. She is a true pillow of strength for many and I ask that we all join in prayer for Debbie Billings and ask that our strength and courage to be delivered to her and her family at this time. 


With prayer, all things are possible.................Please donate a moment of prayer today!

Your Morning Meal - Healthy Habit

Should You Eat Breakfast, Even When You're Not Hungry?

By EatingWell on Jan 13, 2011 07:00 PM in Healthy Eating

By Brierley Wright, M.S., R.D., EatingWell.com

Eating a morning meal is a healthy habit. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.
Breakfast is good for your heart, too, according to new research in the October 2010 American Journal of Clinical Nutrition. The study found that people who skipped breakfast throughout childhood and as adults had higher "bad" LDL and total cholesterol than lifelong breakfast eaters. (They also carried more weight in their midsection.) Why skipping breakfast is linked with higher cholesterol isn’t clear, but the findings support previous research, says study author Kylie Smith, M.S., of the University of Tasmania, Australia. Plus, she notes, eating breakfast has also been shown to improve concentration and mood.
Not hungry when you first get up? Don’t worry. Eating breakfast doesn’t have to be the first thing you do each day. Just make sure that when you do eat, your meal is something that will sustain you for a few hours—it should include some fiber and protein.

Your thoughts....
What time do you first eat in the morning?

More from EatingWell.com:

• Chicken Dinners for 350 Calories or Less
• 28-Day Diet and Weight Loss Meal Plans
• Breakfasts that Fight Fat

Tags: breakfast, weight loss, cholesterol, heart health

Worth Reading = Worth Trying

Celebrate Healthy Weight Week 

By Mary_RD on Jan 13, 2011 10:00 AM in Dieting & You       

The Challenge

To celebrate Healthy Weight Week, Frances Berg has issued a personal challenge that includes ten healthy living habits.  The challenge calls participants to choose two or three activities from the list to carry through the week, at a comfortable level.  The aim is to continue the initial activities and gradually adding others as the year goes on.  The list in its entirety is below:

1. Stop dieting. Stop making weight loss goals and “waiting to be thin.” Stop weight-obsessive thoughts. Instead, be your own best self, starting right now. Decide it’s time to get on with living your life to the fullest.
      
2. Be active in your own way every day. Focus on the pleasure of movement and its health and energy benefits, not only on calories burned. Don’t overdo it, or it won’t become a habit. (If you’re not regularly active now, start with 5 minutes a day for the first month, then gradually increase time.) For most adults, an appropriate level is about 30 minutes a day for at least five days a week. Avoid long periods of inactivity.
      
3. Identify and build on your own special talents, traits and interests. Use self-talk and affirmations to enhance personal acceptance, respect, self-esteem and positive body image. Feel good about yourself.
      
4. Feel good about others. Expect and extend respect, tolerance and acceptance.
      
5. Promote good relationships and communication with family, friends and acquaintances. Spend time enjoying social activities.
      
6. Rediscover normal eating – eat at regular times, typically three meals and snacks to satisfy hunger. Tune in to your body’s internal signals of hunger and fullness – eat when you’re hungry and stop when full and satisfied. Enjoy your food. Notice how much better you feel!
      
7. Eat well. Include all five food groups every day: bread and grains, fruits, vegetables, milk and dairy, meat and alternates. Choose balance, variety and moderation. All foods can fit.
      
8. Relax and relieve stress in your life. Take time for a daily 10-15 minute relaxation session. Or just empty your mind and let your body go limp for 30-second relaxation breaks occasionally throughout the day. Stress can lead to high blood pressure, chest pain, back pain, indigestion, headaches, insomnia, anxiety, depression, confusion, mood swings, irritability and anger. Listen to your body. Be flexible, relax and go with the flow.
      
9. Respect and appreciate size diversity. Reassure yourself and others that beauty, health, and strength come in all sizes. Promote healthy living at every size. Recognize that size prejudice hurts us all.
      
10. You may choose to make a personal contract and give yourself a reward at the end of each week. If you’ve set your challenges too high, you’ll know it: cut back before they become burdensome. Make healthy living changes gradually, one baby step at a time, small changes you can live with for the long term.

Calorie Count’s Challenge   

For one day, try to eat intuitively, guided by your feelings of hunger and fullness.  Write down what you eat but log it at the end of the day to see how close or far away you are from your calorie and nutrient requirements.  BTW, this is the best way to transition into maintenance.  Happy Healthy Weight Week!