Coach Linda Bush

Wild Woman Wednesday

2012-03-01T15:12:00.001-05:00

WILD WOMEN ARE PREPARED FOR ANY AND EVERY LITTLE THANG!

Tomorrow begins a brand new month – have you been preparing for it? Are you ready for March Madness? If not click HERE and review the areas for which you want to create goals. Do it for yourself. Exercise your dilligence and go write those goals NOW!

Blessings,

Linda

Transformation Tuesday

2012-02-28T13:24:00.002-05:00

The crocuses are starting to peek their heads out of the ground. The daffodils are beginning to open. It's time to raise your head from it's sleepy winter... to s-t-r-e-t-c-h and grow and discover how amazing it is to be authentic and true to Y-O-U. It's time to unfurl and bloom.

Wipe the fears away that encumber you from your awakening freedom. In truth they are no stronger than some long-forgotten spiderweb. Gather them instead and weave them into a luminous robe of victorious courage.

It is time to let your spirit rise up and spill over your lips like the unbridled laughter of a child.

So put on your big girl panties, grow a BIG set of OVARIES, and exercise your transformation muscles to become the best and brightest and most bodacious you that you can be. Let her spring forth... it's time.

March Madness Monday

2012-02-27T15:05:00.001-05:00

It’s almost time for a brand new month, can you believe it? You have three days to prep for the March Madness Month. Exercise your planning skills, and let’s get started. Here’s your assignment for MARCH MADNESS:

Physical Goals:

- On March 31^st, what do you want to realistically weigh? (Healthy weight loss 1-2 lbs/week max)

- How many times a week in March will you exercise (3-4 average), pending, of course, your doctor’s approval? WRITE IT DOWN ON YOUR CALENDAR just like any other important appointment, then stick to it. Keep your gym bag in your car, set up an area in your home, but DO IT.

- When was the last time you had an overall physical? Pap test? Mammogram? Dental checkup? Colonoscopy? Eye exam? Schedule one or more in March. Call today.

Relational Goals:

- There are four full weeks in March. Think of four people that you’d like to reach out to, touch their lives somehow. Family, friends, colleagues – make it a point to make them feel extra-special. Maybe it’s leaving a note under your sweetie’s pillow, or tucking a card in your kid’s lunchbox. Maybe it’s a breakfast meeting with a friend, or a walk in the park. It doesn’t have to cost anything. But the return on investment is priceless.

Financial Goals:

- Create or update a budget for the month, and stick to it!

- How much can you save this month? Go MAD and see how little you can spend in March.

- Use cash only whenever possible in March. Keep your credit cards and debits cards to a bare minimum – this will cause you to be more intentional in any purchase when you’re using cash.

Spiritual Goals:

- Take time each day in March to spend time in devotions/prayer/meditation.

- Take a walk in nature and experience the beauty around you.

- Create a gratitude/blessings journal for March. Can be just a cheap notebook. Each day in March write down that day’s things for which you are grateful or blessed.

Career/Education Goals:

- What is something you’ve been really interested in exploring to add educational/career value to your life? Is there a course you’d like to take? Get all the info you can in March, including financial needs for the course, and sign up.

- Read a book in March – any book. Divide up the pages and read a few each day. Or get a book on CD from your local library (usually free) and listen to it on your commute. Did you know most people spend between 1,200-2,400 a year in their car? That’s the equivalent to 1-2 University semesters. Turn your wheels into a private classroom!

Creative Goals:

- We are all gifted. Explore your gifts and use them in March at least several times. It may be a pottery class, or simply buying some inexpensive paints/pencils and drawing. Maybe baking or cooking is your creative outlet. Singing? Gardening? Writing? Dancing? Explore the endless options. Be a child and grab some crayons and a coloring book and play – and color OUTSIDE THE LINES!

Remember to keep your goals S.M.A.R.T.

S - Specific (I will lose 8 pounds in March)

M - Measurable (I will lose approximately 2 pounds a week)

A - Attainable (2 pounds a week is a healthy, attainable goal)

R - Relevant (I will feel healthier and be in better shape)

T - Time-bound (By March 31^st I will weight _________)

If you have other categories besides what I’ve listed above, go for it! Have fun - enjoy your life!!!!

Get ready… get set…. GO!!!!!!!!!!!

Blessings,

Linda

Thrifty Thursday

2012-02-23T09:10:00.002-05:00

I have to admit, financial prowess has never been the number one talent on my resume of life. I'm the type of woman whose heart goes all aflutter and chills run up my spine at the thrill of hearing someone whisper those three little words in my ear: “It’s on sale!” I’ve learned (and continue to learn) over the years that on sale doesn’t mean free. One major department store has a wonderful marketing tool – at the bottom of the shopping receipt it shows how much money you have saved. It’s designed to make you feel like the most proud and prudent purchasing agent of the day -- “Oh look, I saved $30!” Cool, but was the $50 you spent to save the $30 in your budget to begin with? Honey that just don’t make cents!

I’ve been investing in (yes, pun intended) research and study on finances - reading, talking with financially savvy friends, and learning all I can about spending plans and matters of the pocketbook. In fact, I just got a Coach bag yesterday at a consignment shop that originally sold for $350 and I got it for $30. Ah, got to love those field trips about pocketbook matters! But, that being said, I need to make certain that (a) I have that $30 in my budget to spend, and (b) that I have a cash flow that I can put in that wickedly wonderful purse. Did I mention I got it for $30?!?!?!? I’m still giddy.

The bottom line is - we need to step back, get a rock solid grip on our money, and put a plan into action to do everything we can to be sassy and SOLVENT wild women! Savings are sexy! These are some hard times for many of us, but even if you can get a mason jar and put your change in it at the end of the day, that’ s a start. My Mom always said if you can even put $5 a week away, that’s $5 more than you had last week and at the end of the year, you’ve got $260 more than you did at the beginning of the year! Every little bit adds up.

Today begin to exercise your financial muscles and acumen – below is a very good article from the financial website The Motley Fool. It’s quite an eye-opener, and I hope it will catch your interest on all levels. You can also read it at their website by clicking HERE.

And always, always invest in yourself and spend your most precious commodity -- time -- with those you love. That’s priceless!

Blessings,

Linda

P.S. Did I mention my fabulous new purse? Just sayin'...

Step 1: Change Your Life With One Calculation

If there were an eighth wonder of the world, we'd nominate the equation for compound interest: Your money x (1 + i)^n. (If you're not a math geek, don’t worry; we're going to decipher that for you.)

Albert Einstein (or maybe it was Yogi Berra) called this deceptively simple formula the "greatest mathematical discovery of all time." We call it your ticket to financial independence.

That's right, just three straightforward inputs can change your life: the amount of money you invest; the rate of return you get; and how much time you have to let your money grow.

Hate math but like money? Read on.
Since words cannot adequately describe the magical nature of compound interest, let's try a few visuals.

Here's how a single $1,200 investment grows over time in four savings scenarios.

How a single $1,200 investment grows

	Savings Account (0.5%)	Money Market Fund (2%)	Certificate of Deposit (5%)	*Stock Market (9%)**
Initial investment	$1,200	$1,200	$1,200	$1,200
5 years	$1,230	$1,325	$1,532	$1,846
10 years	$1,261	$1,463	$1,955	$2,841
15 years	$1,293	$1,615	$2,495	$4,371
25 years	$1,359	$1,969	$4,064	$10,348
30 years	$1,394	$2,174	$5,186	$15,921
35 years	$1,429	$2,400	$6,619	$24,497
40 years	$1,465	$2,650	$8,448	$37,691

*Based on the stock market's historical rate of return.

As you can see, simply socking away one lump sum and leaving it put could turn $1,200 into nearly $40,000 over 40 years. Not only have you earned interest, but you've earned interest on your interest. And all you had to do was invest your first paycheck.

That said, let’s be honest: $37,691 ain’t what it used to be. So let’s make one small revision and invest $1,200 every year. Behold compound interest in a mildly caffeinated state.

A more compelling table than the previous one

	Savings Account (0.5%)	Money Market Fund (2%)	Certificate of Deposit (5%)	Stock Market (9%)
Initial investment	$1,200	$1,200	$1,200	$1,200
5 years	$7,321	$7,695	$8,494	$9,674
10 years	$13,596	$14,865	$17,803	$22,713
15 years	$20,030	$22,782	$29,684	$42,775
25 years	$33,390	$41,174	$64,200	$121,136
30 years	$40,323	$51,829	$88,899	$194,211
35 years	$47,432	$63,593	$120,423	$306,646
40 years	$54,721	$76,582	$160,656	$479,642

Now we're at half a million. Not bad, right? Still, we think you can top it. In fact, it’s not a stretch to get near that magical $1 million milestone. Just save $2,500 a year (a mere $208 a month), and at 9% you’ve got a million dollars in 40 years. Or stick with the $1,200 annual contribution but improve your investing skills (which the rest of this series will show you how to do). If you are able to best the stock market’s average annual returns by a mere 3 percentage points, the $1 million prize is yours.

If we could, we would cue a soaring chorus of angels opening the doors to usher you into the Valhalla of investing … but we misplaced that file somewhere on our hard drive.

And the best part about compound interest is that it works the same for everyone, whether you have $20 to invest or $200,000. Go ahead, tinker with this compounding calculator to see what we mean. If you don't believe you can become a millionaire with just the resources you have right now, keep reading.

The amazing tale of the Mississippi washer woman
Oseola McCarty was born in Mississippi in 1908. For nearly 75 years, she lived in the same simple house, washing other people's clothes for a living and putting whatever money she could into savings accounts at local banks.

In the summer of 1995, Oseola made local and then national headlines when she donated $150,000 to the University of Southern Mississippi to establish a scholarship fund. "I just figured the money would do [scholarship recipients] a lot more good than it would me," she said. It soon came out that this washer woman had managed to amass nearly one quarter of a million dollars over her lifetime.

Time -- a key part of the compounding equation -- helped turn her meager early investments into hundreds of thousands of dollars.

We like this ending better
As remarkable as the Oseola McCarty story is, the ending could have been a blockbuster. After she died in 1999, one of her bankers wrote to us saying: "Time was able to turn even the modest returns of her early investments into hundreds of thousands of dollars. If we had been able to introduce her to equities earlier, she would have left millions instead of thousands."

Remember, the amount you save and your time horizon -- how long you have until you need the money you've invested -- are only two-thirds of the compounding equation. Oseola excelled in both. But she did pay a price for ignoring the rate of return on her investments.

Typically, the more risk you are willing to take on (by, say, investing in stocks rather than bonds), the higher your potential return. But risk is a four-letter word to a lot of folks: They're happy to settle for lesser returns to avoid it.

Bad idea. Stuffing all your savings into the Serta -- or sticking only with safer investments like Treasury bills or bonds -- is even more disastrous. It's not simply that they return less. It's that they barely keep up with the rate of inflation, and that means your retirement dollar is not going to go as far as you think. We Fools believe the best place for your long-term (key word … as you'll discover in Step 4) savings is the stock market.

Your golden ticket to financial independence
There you have it: Financial independence is just three variables away. So start saving now (as much as you can), and invest it well. Because the sooner you get the wonder of compounding working for you, the sooner you'll reach your financial dreams. And that's exactly what this series will help you do.

Action: Who wants to be a millionaire? That's what we thought. Here's the magic code you need: 10,000, 8, 400, 35, 0, 0, 0. Plug in those numbers -- in that exact order -- here.

Wild Woman Wednesday

2012-02-22T14:17:00.004-05:00

You see this picture? Well, that was pretty much my morning, except my shoes do match. I’m sure most of you can laugh and identify yourself as well.

Today I’d like you to exercise your backup planning muscles. One of the few things that helped get out the door a little less late in my daybreak daze was the fact that I pick out my clothes the night before and hang them up so I can almost jump into them in the morning. From the inside out, including jewelry and shoes, it’s right there when I wake up. No scrambling around, searching for the missing shoe, the lost earring, the un-hole-y stocking. This has saved my comatose booty on more than a few occasions, let me tell you!

Another thing I try to do is to put everything I’m going to take with me near either my bedroom door or the back door. No matter how hard I try, I seem to be the perpetual bag lady, lugging multiple bundles of stuff out the door into the car in my bleary-eyed stupor. Have I mentioned I am NOT a morning person, by the way? Oh, it’s on my bucket list, but ain’t happening yet, and I don’t foresee it as a short-term goal… nope, nope, nope this is a long-haul habit to achieve. But I digress…

I have my backpack with my schoolwork, my lunch bag, my gym bag and my work bag all lined up, and I pray I don’t fall over them as I leave. Sometimes I add my laptop just for the multi-tasking purpose of weight training since I'm not carrying enough, you know? Then I can always say I worked out in the morning! Mind you, this is a work in progress so I don’t achieve these amazing feats on a daily basis – each day is a new adventure in planning. Oh, and this doesn't take into account the various trips back upstairs to obtain the forgotten glasses, teacup, cell phone... Let's also not forget to mention the added gymnastics fun when I dash out the door and one of the bags catches onto the door handle -- yes, just call me the human rubber band as I bungee myself off the porch into the flower bed. Would that be considered taking time to smell the flowers???? My neighbors think of me as their morning comic relief program as they watch me while sipping their coffee!

So that’s your assignment, wild women – tonight get it all ready for tomorrow. You can do it! Now… if I could only stop driving off with my teacup still on the roof of my car…

Blessings,

Linda

Remember to follow me on Twitter and Pininterest!

Time's a Wastin' Tuesday

2012-02-21T16:22:00.001-05:00

Yesterday is gone. Today is here, but not for long. Tomorrow is hope, but not a promise.

So exactly what are you waiting for?

Stop your waitin', procrastinatin', push back the datin', excuse makin', really I'm fine fakin', belly achin'... rip up the excuses, burn them, put on your big girl panties, and GET ON WITH IT! Seriously, girlfriend, this is your life.

Finish this sentence: It's time for me to ________________________________,

Exercise your DO IT MUSCLES NOW!!!!

BE BODACIOUS WHILE THERE'S STILL TIME.

Motivation Monday

2012-02-21T08:34:00.001-05:00

Take a Break Thursday

2012-02-16T09:51:00.003-05:00

Yes, dear readers, I have been missing in action! I needed to take a break and attend to life for a bit, but now I’m back! Thanks for your patience.

When life runs at the speed of insanity, sometimes you simply have to stop before you run yourself into the ground and your body decides to stop you by permitting you to get sick! Ever notice how, after a prolonged period of demands/stressors, as soon as the deadline passes, you suddenly fall ill? It’s like your body say, “Whew! Okay, we’ve met that goal, now we can collapse!”

I’m sure most of you juggle multiple roles in your life – and often those roles collide. You have to organize and position a boatload of commitments, events, meetings, lunches, projects just for yourself. Then there’s the rest of the family and their calendars to attend to as well! It seems never-ending and more than overwhelming. Believe me, been there, done that, burned the tee-shirt!

What I’d like you to do today is to exercise your red pen and scrutinize your calendar for the rest of the month, and cross out/cancel/reschedule whatever you can in order to give yourself a little breathing room. While most of your appointments probably scream “I’M A MUST DO – YOU CAN’T CROSS ME OFF”, I want you to truly think about that statement. Really? Will the world come to an end if you don’t go to that place? If you’re single, married, with or without children – what would happen if you played hooky for the day? Or the evening? I’m not talking about lying and taking a sick day when you’re perfect well. But what if you took the afternoon off, and went to a movie? Or just went home and took a desperately-needed nap? Imagine if you and a friend or you and the hubs just opted to erase all the events from a given day and spent time together doing nothing? Or took a drive down the shore (yes, I’m from Jersey, we say down the shore, not the beach) and walked along the ocean’s surf? Or found a local park, packed a picnic lunch and walked in the woods, talking and taking time to rediscover your relationship? What memories could you make if you took the kids out of school for the day and did something like this? I’m not advocating teaching them education isn’t important – but one day out of their lives just enjoying time together unexpectedly? Magic!

I am completely guilty of overbooking my life, so believe me when I tell you I’m not dishing out advice like some mountaintop guru! Last week I actually took a vacation day, and you know what I did? I slept. Yep, I slept and slept and slept some more. It was wonderful. Guilt-free sleeping late, like I haven’t done in years. My body had just slammed into that wall of OVERDO, and I realized that I needed to take care of it before it rebelled.

If a day is out of the question, how about blocking off one evening? One afternoon? Grab that calendar – look for three things you can eliminate. I promise life will not end if you reschedule those demands on your life. Take care of YOU, so you can have the energy to attend to those things later. February is supposed to highlight love, so love yourself enough to give yourself a break.

Got that pen in hand? Ready? Set? STOP!!!!!!

Blessings,

Linda

Thrifty Thur$day

2012-02-02T10:20:00.000-05:00

Ah… the beginning of a new month, lots of possibilities and opportunities. I’m currently training for my financial coaching certification (yes, it has been certification central in my life for awhile now). One of the hardest muscles to train, as we’ve talked about in previous posts, is that money muscle, aka the “Spend It” thrust, when you give your debit or credit card to your local store owner. Often overused, instead of giving you a lean and mean budget, this exercise (in futility) often starves your bank account and savings into a wimp with no CENTS!

Shaking your head yes? Um-hummm… you know the pain and guilt and anxiety of not being where you want to be financially and perhaps being overwhelmed about how to do damage control and get your financial life back on track and healthier than ever. A big part of our lives deals with money and expenditures, so let’s face it head on and start the clean up process. It may be a little scary, but it’s better to know that to be a financial “Avoider” personality and just shoving those bills off in the corner, hoping by some miracle tomorrow they will be gone like the wind.

Let’s begin simply. Take a deep breath, and let’s gather all your debt information into one place so we can begin a debt elimination plan. Click HERE for a debt elimination calculator where you can plug in all your creditor information, balances, interest rates, etc. You will then be able to create a personal plan to pay off your debts. It may surprise you!

I also highly recommend Dave Ramsey’s “Financial Peace University” workshops, which are a great way to learn a great deal about how to manage your money. He’s got a very informative website as well – click HERE to surf over and check it out. He offers tools to help you create a budget, understand debt and begin working towards financial peace.

There is something very freeing about beginning the process. Once you have created a workable plan for yourself there is a sense of empowerment and hope. You can do this. You won’t be in debt forever. Work those money muscles, wild women – you can do it!!!!!

Blessings,

Linda

Wild Woman Wednesday

2012-02-02T09:34:00.000-05:00

This past weekend I spent most of my waking hours being educated on and practicing the art of training with kettlebells, and earned my certification to teach this method of strength and conditioning. A kettlebell is basically a cannon ball with a handle! It originated in Russia, and is one of the most unique workout tools available – efficient, effective and a whole gym packed into a variety of sizes (ranging from about 14 lbs up to 32 kilos!). Studies show that the average workout with kettlebells burns about 20 calories per minute – about 400 calories during a typical 20-minute workout. (Source: Webmd - click HERE to read article.)

You may have seen kettlebells being used as the latest fad flavor of the month toy, or seen infomercials pitching their use. Let me tell you, in order to effectively use a kettlebell, you need to understand a great deal about how to use it or you can hurt yourself (like any piece of exercise equipment). We’re talking about swinging around about 28+ pounds of lead here, ladies! I HIGHLY recommend that you get someone to educate you on how to use them before adding them to your repertoire. I don’t say that as a “oooo, hire me” trainer marketing ploy – I say it because there are lots of gyms out there and trainers who are just tossing these bells around and saying, “Oh, just pick it up and swing it!” NOT!!!! A few years ago I did a strength certification workshop where I was given just that – I swung the bells around, and was told I was certified to use them. That paper not is about worth the use of it to line the birdcage.

The training I received was intense, hard-core training -- and quite remarkable. I had the privilege of working with elite trainers from www.dragondoor.com including Senior RKC instructor Mark Toomey, Exercise Intervention and my respected colleagues at Robert Wood Johnson Hamilton Center for Health & Wellness. I began personally training for this certification process back in November in order to become stronger and ready for the challenge. I had watched my fellow female trainers go from having good bodies to stellar, strong and tight bodies – they were inspirational. And I wanted the same thing. I have seen my own body begin to morph and will continue to use kettlebells to train personally, and with my clients.

I see the bells as a real wild woman workout. Read up on them through the links provided here, and exercise your consideration of going to a qualified trainer (through Dragon Door – they are THE BEST) to begin working with a crazy cannon ball with a handle that can transform your workout, and your body!

Blessings,

Linda

Click HERE to see my profile - I was trainer of the month in January at the gym!

Tickle Me Tuesday

2012-01-31T09:43:00.001-05:00

Hey.. Hey! Step away from that feather, I wasn't being LITERAL about tickling! Although, a good ticklefest with your kids (or inner child/loved ones)is always a fun treat for all!

From time to time, I like to share something that will help cheer you, encourage you and/or feed your soul and spirit. It's not a commercial or anything like that. Simply put -- you know when you find something you really like and you share it with you gal pals? It's that kind of idea. This could encompass anything that tickles your fancy.

I saw this product recently and just fell in love with it. It's an acorn locket that opens to reveal a secret message. Yes, I was one of those kids who loved creating special codes that only my friends could read, and sharing secret messages (you know, "A=1, B=2...). I'm the romantic who loves to tuck a love note in that special someone's pocket, or leave a note in your child's lunch box to encourage them, etc. So how cool is this?

Imagine giving it to a friend or a special female in your life with an itsy-bitsy note nestled inside that means something to both of you? Or a favorite quote? And hey, buy yourself your own flowers and Valentine's day gift and tuck a favorite Scripture verse or love note to yourself in to wear close to your heart! Wild women don't stand on principle, you know! Are you flying solo? Be your own Valentine! Okay, that's a whole 'nuther blog....

Anywhooo, the main thing here is that I thought this was a beautifully hand-crafted gift of love to yourself or another. I also embrace the symbolism of the acorn. It can represent human potential, strength, the small idea that can grow exponentially, how something that seems to die can rebirth and flourish. The crazy side of me also is tickled by what blogger Ree Drummond of The Pioneer Woman blog (which I highly recommend - click HERE to surf over) suggested about putting in the message "I'm nuts about you!"

And since I'm nuts about all my readers, I wanted to share this with all of you. Exercise your gifting muscle today, and consider blessing yourself or someone else with this expression of love and friendship today. Click HERE to go to www.etsy.com to read more or purchase. Be sure to swing by Bella Beads Studio as well to see other amazingly beautiful creations! Click HERE to visit!

Mom's Birthday Monday

2012-01-30T16:10:00.003-05:00

Today I want to pay tribute to the most amazing woman I know – my Mom. It’s her birthday today, and I would like this opportunity to sing out her praises.

She is a VERY active member of Curves gym, and has well over 1,000 visits in the last few years. All you have to do is ask her to show you her guns, and that sleeve is up and bicep curled!

She has a heart “as big as the all outdoors” (as my Grandmom used to say). She is loving and giving, and is a tigress when it comes to her family. She is our matriarch.

Her faith in God never fails, and she is a prayer warrior.

Her life hasn’t been easy, but you’d never know it from her cheerful disposition. Mom’s sense of humor is funny, zany, warped and wonderful – I call her my “Crazy Old Broad”. She plays practical jokes on me, and sometimes we get to laughing so hard I cry.

She’s wise, and always ready to listen and not judge – I know her love is steadfast, even when I’ve messed up oh-so-many times in my life. She’s got the best Mom-hugs in the world! She is my biggest cheerleader and always supports me, even if she doesn’t always agree or understand.

She’s also an incredible Grandmother, and her nickname is “Gooma” – so of course we call her “The Goom”, The Goomeister”, “Goominator”, and I call her Momma Pajama or MPJ for short.

She’s the only person I’ve ever heard of who actually ran away and joined the circus! (Oh am I gonna pay for letting that out!) Yep... yep... My Mother IS the ORIGINAL wild woman!

I have the honor/blessing/privilege of having her with me since her home burned down about a year and a half ago. She walked away with nothing but quite literally the shirt off her back, and yet she has always looked at the bright side and counted her blessings. Mom doesn’t hold “things” tightly – her family and friends are her greatest treasures.

But let me tell you, Mom is our family’s greatest treasure. She is gutsy, courageous and strong, and is always there when we need her. She is my hero, my inspiration, and my love and respect for this woman knows no bounds. Truly, the words haven’t been invented yet to describe her.

So happy birthday, my bestest friend and Crazy Old Broad Mom. You are the absolute best Mom E-V-E-R, and I love you and thank God every single day that He blessed me with you. Here’s to another year of love, laughter, good health, blessings and all the happiness your beloved heart can hold.

Psalm 31:28-29 – “Her children arise and call her blessed; many women do noble things, but you surpass them all.”

Trade It Thursday

2012-01-26T16:42:00.000-05:00

Awhile back I was watching a home decorating show on HGTV, and the woman was decorating a room because two sisters were having a swap party, and wanted their room and atmosphere to feel like a high-end boutique. They had organized the party by asking each woman invited to bring 10-20 items they would like to swap. The more items they brought, the more tickets they would be given to use as “money”. Naturally, the items had to be in great condition, neat and clean and ready to be used/worn. Every item was brought to the event the weekend before so the sisters would have time to evaluate the “cost” of the item, tag it, and display it appropriately. Well, at the end of the program their room was beautiful, the women had a wonderful time, and nobody laid out one red cent!

Okay, I love this idea, and think it would be such fun. Not only could you swap out stuff like they did in the program, but what about skills? I could offer one hour of personal training or Pilates, and maybe that would “buy” me an hour of learning a new language, or personal organizing. The more I write about this, the more jazzed I get, and I think this will definitely be something on my 2012 goals. Getting together with some of the FABULOUS WILD WOMEN I’m blessed to know, shopping, swapping, laughing and just having fun for F-R-E-E! It just doesn’t get any better than that!

Interestingly, no one brought husbands or children to exchange… isn’t that nice???

So crank up those trade it muscles, get together with a bunch of your best gal pals, and have a swap party! If you do, we’d love to hear about it, so email your comments and photos!

Blessings,
Linda

Wild Woman Wednesday

2012-01-26T16:28:00.000-05:00

Wild Woman have vision!

Today I want you to exercise your creativity, your inner spark, and your inner athlete. There was a great article about Vision Board creation on the website www.athleta.net that I’d like to share with you today.

A vision board is a collage of things you want to do, be, create and achieve in your life. It’s fun and doesn’t cost a penny! You can focus it on one specific area of your life (this article highlights your inner athlete), or you could create one that encompasses every area of your life.
There’s no rules, no boundaries, and I encourage you to color outside the lines to your heart’s content!!! Use crayons, markers, paints, anything that represents YOU and YOUR DREAMS.

Click HERE to read the article. I would love to see some of your results, so feel free to email me a scanned picture and I’ll post it here to inspire and encourage your wild woman sisters.
Blessings,
Linda

Too Much Tuesday

2012-01-26T16:25:00.000-05:00

I’ve done it again. The second half of January through to the end of the month my calendar is so jam-packed I may not have time to shave both legs until Valentine’s Day, and all I dream about and crave is a 24-hour nap! I have a confession to make. I’m the queen of too much. I take on too much and think I can do it all and then have some time left over so I schedule something ELSE. It is a habitually problem that I‘ve been working on for years, and this month was, shall we say, not my shining moment of victory?

Between work, school, teaching, working out, going for my pilates reformer and kettle bell certifications, and finding time to dance, hang out with friends, and do the other small million or so other things that we all have to do in life, I am just exhausted. I’m burning the candle at both ends and feel like I’m about at the end of my rope.

One goal for February is to build more margin into my life. Keep a lookout for the Book of the Month I will be featuring in February on margins. That will surely be the book I will be reading in February. That is, if I ever get done of January’s book!

I know each and every one of you reading this knows exactly what I’m going through right now. Let’s all exercise our margins muscle and try to build a little time for ourselves in the coming days, shall we? Time to renew, refresh, and restore our weary wild woman bones? Well, I’m off to daydream about a lovely little nap…zzzzzzzz

Blessings,
Linda

Motivated Monday

2012-01-26T16:23:00.002-05:00

I just came back from an amazing weekend of being trained on the Pilates Reformer. I currently am a certified Pilates mat instructor, and because I’m so passionate about Pilates (because it transformed my body), I wanted to go further and get my certification on the Pilates Reformer.

I had the privilege of being trained by Frankie Puglisi, owner and Educational Director of The Pilates Institute of America. She was such a warm, fun-loving personality – and she specializes in offering the best in Pilates teacher training. If it has anything to do with Pilates, she knows about it! I encourage you to visit her site to learn more about Pilates by clicking HERE.

The others students ranged from beginners to seasoned master instructors who were refreshing their skills, and the energy in that room helped inspire me to be the best I could be, both as a health professional and on a personal level as well. I can’t wait until the end of April to attend Pilates Reformer II.

It’s been over five years since I made the decision to begin my journey of better health, losing 50 pounds, and pursuing my passion of helping other women be their best in every area of life. If you had told me then where I would be today, I don’t know that I would have been able to envision that. But it just takes the first step. So please, start today. Work your baby step muscle and get out there to begin your own journey to the life and dreams you have in your heart, soul and spirit.

You’ll never know what’s around the corner until you take the first step!

Blessings,
Linda

For Real Friday

2012-01-20T13:08:00.000-05:00

I am a big fan of Paula Deen. She just cracks me up with her lovable and bold personality, and I enjoy watching her on the Food Network. She’s spunky, funny and can cook up a storm. I respect her journey and think she’s got so much good goin’ on. However…

I am very sad to hear that she is not using her celebrity platform to teach people how to cook more healthfully, especially after hearing that she has Type 2 Diabetes. There is an excellent article on CNN.com today from well known doctor and health expert Dr. Andrew Weil that says it so much better than I could, and I want to share that with you today – click HERE to read it.

When I hop on the treadmill or elliptical at the gym, I always turn the telly to the Food Network – oh yeah, run and sweat while you watch Paul and Ina, The Barefoot Contessa (and get hungrier by the moment). I shake my head as they plop down sticks of butter, slather gobs of bleu cheese over a steak and use white flour and white sugar to create decadently delicious and deadly desserts. While I am a firm believer that there is no bad food (as long as you’re not allergic or have medical reasons which limit it from your menu), let’s get real, ladies. Surely you could find little alternatives here and there to design a more healthful version of these beautiful but dangerous meals. I’ve been known to stop in the middle of my stride and talk out loud to the screen, “What?!?! Are you kidding?!?!”

I love love love me some yummy divine food, believe me I do. But when you find you have a disease like diabetes, you need to take it seriously, and not simply pop a pill and figure that’s it. You need to adjust your lifestyle with better foods, more exercise and whatever you need to do to own your best heath. Life is too short not to do everything you can to keep your body/soul/spirit at your personal best. Imagine how much Paula Deen could impact, inspire and help her diabetic fans! Maybe a new show, “Dishin’ Diabetic Delights with Paula Deen!” You are an amazing wild woman of fun and food, and we love you – we want you healthy and strong and showing others how to be the same!

So, like Dr. Weil says, “It could start with you, Paula Deen.” And hey, can I get that shrimp sauté’ recipe, Dr. Weil. It sure sounds like bliss… and healthy!

Blessings for a wonderful weekend,
Linda

Tribute Thursday

2012-01-20T11:17:00.001-05:00

Today I’d like to pay tribute to a woman I knew from my church – Daveida. She went home to be with the Lord on January 12th, and Thursday I attended her funeral, more appropriately called “a celebration of her life.” She was only 41, but had battled breast cancer for the last six years. She left behind three children, an 8-month old grandson, and uncounted family and friends who will miss her dearly.

I met Daveida about 18 months ago as she was going through a battle with this horrific disease, and even then she had so much courage, strength and faith in her Lord. She was a soft-spoken, calm woman with a great sense of humor, and there was a peace whenever you were in her presence. She rallied back from that battle – the doctors really didn’t expect her to make it through Christmas last year. But she did, and then some, living more than a year later. It was only in the last several months that yet another battle began, and it moved swiftly.

Even with the physical ravages she encountered, Daveida was beautiful and had a smile that would light up the room. Yet this beauty was overshadowed by the beauty of her heart and soul. She would reach out to others even from her hospital bed to see how they were, how she could pray for them, and what could she do for them.

There were literally hundreds of people at her life celebration service, which was a heartbreakingly sad yet joyful remembrance of this inspirational woman. We are sad and mourn for our loss, yet we celebrate her and thank God for the incredible privilege of having shared in her life. I wish I had gotten to know her better, but I will forever be changed by the moments we did have together. She taught us how to live, and how to die.

Goodbye for now, Daveida…

Wild Woman Wednesday

2012-01-18T13:56:00.002-05:00

I was reading a health website this morning and came upon an article by health expert Dr. Mercola (www.mercola.com). In the post he said that two recent studies concluded that if you’re over the age of 25, every hour spent in front of the TV cuts 22 minutes off your life!!! (Frankly, between the reality shows, judge whoever shows and commercials I can understand how it could suck the life right out of you)! Additionally, another analysis published by the Journal of the American Medical Association suggested two hours in front of the plug in drug could raise the risk of developing type 2 diabetes and heart disease by 20%.

Holy TV Guide, Batman! I knew that excessive television can turn you into a junk-food munching couch potato, but these are frightening statistics.

But there is good news, wild women, so don’t despair! He also finds that exercising only 15 minutes a day can increase your lifespan by three years. So if you must watch CSPAN, be sure to exercise while you’re watching it to increase your LIFE span.

My gym has television screens on each treadmill and many of the upright bikes and elliptical machines. Take the hint – be active while you’re watching the boob tube. Get up and do jumping jacks during a commercial, walk around (and not just around the frig for a snack, either.) Run up and down your stairs. There are many ways to counteract that couch potato syndrome.

However, I highly recommend the best of all choices – TURN THE TV OFF! Go for a walk, get outside, volunteer, clean, do chores, visit a friend… whatever it takes to get out there movin’ and groovin’, sister! Take a Zoomba class! More sweating less sitting! You want less junk in the trunk? MOVE THE TRUNK! Think what a positive role model you will be for your kids or friends. Exercise your brain and read instead of zoning out in front of the screen.

Exercise your willpower – shut the TV off for 24 hours, or I double dog dare you to put a moratorium on the TV for a weekend. Imagine the positive possibilities. Go ahead, girl, grab that remote, and click O-F-F!!!! You can do it – you are a wild woman!!!!! And remember - you will NEVER see a gravestone that says "I wish I spent more time watching TV!"

Blessings,
Linda

Source: http://www.care2.com/greenliving/exercise-a-secret-weapon-against-disease.html?page=2

Touch Base Tuesday

2012-01-17T23:15:00.000-05:00

Days turn into weeks… turn into months… turn into years…

It’s been said time flies, whether you’re having fun or not! Our lives are all so busy, each with our to-do lists, our daily chores and obligations. We don’t mean to become so self-focused, but it happens. I know how guilty I am of allowing my hamster wheel to become the boundary marker for my life. And the next thing I know, all my good intentions of keeping up with friends have ended up as wishful thinking sprinkled with a healthy dose of regrets.

There’s a quote from the movie Ferris Buehler’s Day Off that says, “Life moves pretty fast. If you don't stop and look around once in a while, you could miss it.” In the blink of an eye, the people you hold most dear can be gone. You need to make them a priority while you may, and let them know they are important to you, loved by you, treasured and cherished by you.

Before the week is out, exercise your friendship muscles and reach out to someone who you’ve been meaning to call or visit. Drop them a real live snail mail card, or an e-card, or a phone call or text or Facebook post or Twitter – but DO IT! Take ten minutes to touch base with them. As you read this, I’ll bet more than one person has crossed your mind (and heart). THAT’S the person (or people) you need to connect with now.

One of my goals this year is to be a better reacher-outter. I am blessed beyond measure with a loving family and more amazing wild women friends than you can imagine. Each person is unique and special, funny, intelligent and absolutely cherished… and I don’t want to miss one day without somehow making the time to communicate with at least one of these treasured souls. My life is better and richer and more wonderful because of their influence and love and support, and it’s time I made more of an effort to ensure they know that right down to their wild women toes! Each day this year, I will use some form of communication to touch base with one friend. I’d like to leave a legacy of love, where people would say that I made them feel special and important and loved.

That’s my goal – one day and one dear heart at a time. Life is too short – touch base today.

Blessings,

Linda

Mood-Food Monday

2012-01-16T09:32:00.000-05:00

Ah… Monday – the least favorite day of the week for many wild women. Yet another weekend has flown by, and now we are faced with … go ahead and groan while you say it…. “M…o…n…d…a…y…” You can feel yourself sinking into one of those “Monday moods” like a pit of quicksand. Here’s your lifeline, ladies – mood-boosting foods! In an article on mood-boosting foods (click HERE to read), Leah Zerbe from Rodale Press shares with us a variety of foods that contain all kinds of happy little goodies that change our brain to assist us in having better moods.

Mussels
Mussels are loaded with some of the highest naturally occurring levels of brain-protecting vitamin B12 on the planet. That makes the mollusk an important food source, considering that a significant portion of the U.S. population is B12 deficient. So what's the nutrient's mood-saving trick? Maintaining a healthy level preserves the myelin sheath that insulates your brain cells, helping your brain stay sharp as you grow older. Mussels also contain trace nutrients that are important to balancing your mood, including zinc, iodine, and selenium, things vital to keeping your thyroid, your body's master mood regulator, on track. An added benefit? Mussels are a healthy choice for you and the environment, which isn't always the case when it comes to fish. Just be sure to look for farmed—not wild—mussels raised in the United States.

Swiss Chard
This leafy green is packed with magnesium, a nutrient essential for the biochemical reactions in the brain that boost your energy levels. According to Dr. Ramsey, some of the first studies on magnesium involved its effect on depression. That could come in handy today, since the majority of Americans simply don't get enough magnesium in their diet. Green-thumb tip: Swiss chard is easy to grow in a home garden. If you plant it, harvest just a few outer leaves—not everything all at once—and the plant will continue producing all season long.

Blue Potatoes
Blue potatoes aren't a common supermarket find, but they're popping up as a unique offering at farmer's markets all over the country. The color in blue potatoes is courtesy of anthocyanins, powerful antioxidants that provide neuro-protective benefits such as bolstering short-term memory and reducing mood-killing inflammation.

Be sure to eat their skins, too. The potatoes' skins are loaded with iodine, a diet-derived nutrient essential for life, and one that helps regulate the thyroid, what Dr. Ramsey calls one of our "master mood regulators." And always choose organic potatoes. Nonorganic spuds usually fall victim to multiple toxic chemical sprays that are absorbed into the vegetables' flesh.

Grass-Fed Lamb
Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid, or CLA. This happy fat beats back stress hormones protecting brain cells and erases dangerous inflammation-promoting belly fat, Dr. Ramsey explains. Grass-fed lamb is also packed with mood-promoting heme iron, the type that your body most readily absorbs. Iron is vital for a stable mood—its highest concentrations in the brain are located in areas related to mood and memory.

Dark Chocolate
Ever wonder why chocolate makes you feel so good? Sure, it tastes good, but it also provides an instant boost in concentration and mood and even improves blood flow to the brain, helping you feel more vibrant and energized. Skip the sugary milk chocolate blends and go directly for the darkest organic (highest percentage of cocoa) chocolate you can. A recent study published in the Journal of Psychopharmacology found that just a few ounces of dark chocolate a day results in better mood. (We love organic, fair trade Theo chocolate.)

Greek Yogurt
This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, and it can make you happy, too. Proper calcium levels give the "Go" command, alerting your body to release feel-good neurotransmitters. "Disturbances in calcium levels can produce anxiety, depression, irritability, impaired memory, and slow thinking," says Dr. Ramsey in The Happiness Diet. Plus, the probiotics help aid in digestion and can even ward off colds. If you find yourself nervous or agitated for an unexplained reason, try reaching for an organic Greek yogurt from cows raised on grass pastures. Pastured dairy is higher in healthy fats, and, like grass-fed lamb, often contain higher levels of CLA, the healthy fat that reduces the effects of stress on the brain.

Asparagus
This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain's primary mood-regulating neurotransmitters. High levels of folate also add to asparagus's happiness-promoting profile; research has shown that up to 50 percent of people with depression suffer from low folate levels. Like tryptophan, it's a necessary factor for creating neurotransmitters. It's also good to add to the menu if you plan on drinking. The enzymes in asparagus are highly effective in breaking down alcohol in your system, preventing a hangover—and that can make anyone happy.

Honey
Eating sugar unleashes harmful free radicals linked to disease—even cancer—inside of your body. Honey—although sweet like sugar—is packed with beneficial compounds such as quercetin and kaempferol that actually help clean up the free radicals and reduce inflammation. "Honey helps reduce inflammation, which is very important to maintaining a healthy brain," Dr. Ramsey explains. "Some depression actually stems from chronic, low-grade inflammation."

Cherry Tomatoes
All tomatoes are a great source of lycopene, a fat-soluble phytonutrient that helps protect vital brain fat, and a nutrient that actually stops the buildup of pro-inflammatory compounds linked to depression. Because lycopene lives in tomato skins, the best way to get it is through cherry tomatoes, whose smaller surface area means you'll eat more skin than if you eat a full-size tomato, explains Dr. Ramsey. To maximize the amount of lycopene your body absorbs, drizzle some olive oil over the tomatoes, and enjoy! Just be sure to always choose organic. Trials at University of California–Davis have found that organic tomatoes have higher lycopene levels.

Pastured Eggs
Dr. Ramsey calls eggs the perfect food. They're loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and they'll keep you full and energized. The problem is that these days, buying the best egg has become complicated, even for the savviest label sleuth. Egg carton claims promise all sorts of nutrients and living conditions for the laying hens, but many claims aren't even regulated. The best egg for your brain is the kind your great-grandmother probably enjoyed: hens raised on pasture, where they can exercise and eat a diet of grass and bugs, supplemented with organic grains. Look for pastured eggs from local farmers you trust, and rely less on grocery store eggs advertised as "omega-3 enriched" or "free-range," both claims that aren't regulated.

Lemon Macaroons
Sugar is a known mood annihilator, but that doesn't mean you have to completely give up on desserts. The authors of The Happiness Diet devised a citrus-rich macaroon recipe chock-full of brain-healthy coconut, a health food boasting medium-chain fats that fuel better moods. And the lemon provides not just a burst of flavor, but also brain-protecting flavonoids. Give their recipe for Mood-Boosting Lemon Macaroon:
Coconut fat got a bad rap, but that reputation is undeserved. Coconut's medium-chain fats enhance your body's fat-burning capacity and production of ketones, the only other fuel your brain can burn besides glucose. Lemon zest powers these with liminoids aplenty, plus citrus flavonoids that protect the brain.

Ingredients:

3 eggs
3 cups shredded coconut
2 tablespoons lemon zest

Make it: Preheat the oven to 375 degrees. Vigorously whisk the eggs in a large bowl. Using your hands, mix in the shredded coconut and lemon zest. Mold about a tablespoon of the mixture into small balls and place on a butter-greased baking sheet. Bake for 18 to 22 minutes, or until golden on top.

Makes about 30 cookies, serves 15

So what foods help you have a better mood? Share them in your comments!

Blessings,
Linda

Stinkin’ Thinkin’ Thursday

2012-01-12T09:47:00.002-05:00

What cha thinkin'? That can be a loaded question, because those thoughts create your reality, and can negatively impact your day, your attitude and your health. “Toxic thoughts” lead to stress, which affects our body’s natural healing capacities – it wears down the brain and body.

Dr. Caroline Leaf has spent years researching the brain/thought process, and how the science of thought relates to thinking, learning, and renewing the mind, gifting and potential. In a November blog she wrote that much our mental and physical illnesses come from our thought life. It’s a fascinating article, and you can read it further by clicking HERE. Research found that thinking and feeling anger, fear and frustration caused DNA to change shape according to thoughts, by tightening up, becoming shorter and switching off many DNA codes.

In today’s blog by Michael Hyatt, (click HERE to read it), he spoke about keeping a positive attitude. He writes:

“'For as a man thinks in his heart, so is he' (Proverbs 23:7). Negative thoughts deplete your energy. Positive thoughts replenish your energize. Attitude is not something that just happens; you choose it. Even in difficult circumstances, you can choose to have a good attitude. And, it whether good or bad, it will have a direct impact on your energy."

The point I’m making here is that you have so much power in your thoughts. Worrying and anxious thoughts can bleed you like an energy vampire, create physical problems like indigestion, ulcers, blown out adrenal glands and much more. Have you ever gotten upset in the morning and thought, “Well, that’s just going to ruin my day - it's all downhill from here!” Tell me, did the rest of your day meet your expectations? Probably. We set ourselves up all the time by low expectations, a victim mentality and believing wrong information. Were you criticized as a child and still believe those lies? Do you assume you’re going to have a lousy day? Do you expect the worst behavior from people? Do you tell yourself there’s nothing you can do, you have no choice, you’ll never lose weight, never have a good relationship, never this, never that? Sound familiar?

You CAN choose to think better. I’m not talking about sickeningly sweet Pollyanna positive la-de-dah life is beautiful all the time fluff. Nor am I saying that when life is hard we just cheerfully sigh and say, “Oh well, when life gives you lemons, make lemonade!” No, not only will that be unrealistic, but you will be incredibly annoying and most people will either run from you or slap you silly. I had to laugh when I recently heard a revised version of the lemons philosophy – “When life gives you lemons, grab the vodka and make a lemon drop martini!” Hey, at least they’re thinking about positive options! You have to start somewhere!

Seriously, though, you can choose how you are going to think about (and then act upon) a given situation. You can have a great day even if it’s pouring rain and traffic was re-DUNK-u-lous. Even if the situation itself cannot change, how you think about it/deal with it is within your thought choices and your power. You might not be able to change your circumstances, but you always can choose how you are going to think about/react to them.

For example, let's say yesterday you fell off the healthy eating wagon big time. Now you may think, "Oh well, I blew it. No point in trying now, I'll start again next week." You've just given yourself permission to eat poorly through the weekend. Then Monday morning you'll step on the scale, get discouraged, and possibly give up. Your thoughts can change that scenario and give you a whole different outcome. Today instead think positively and say, "Okay, I blew it yesterday. But today is a fresh start, and I'm going to continue to eat healthy." You stay true to your goal, and next Monday you feel better when you step on that scale, and you'll probably see a physical manifestation of your positive choice to keep on track and not give up. You'll feel proud of yourself, which will give you a boost to your mood and keep you on that upward climb. Good for you!

Today, exercise the positives in your thought life (and say NO NO NO to the negatives). Think I CAN instead of I can’t, expect the very best from everyone you meet – they might surprise you! It’s your choice.

What do you think of that?

Blessings,

Linda

Wild Woman Wednesday

2012-01-11T15:54:00.002-05:00

It’s Wild Woman Wednesday, and time to give yourself the brush off! What?!?!@?! No, I haven’t dropped a kettle bell on my head. Have you ever heard of skin brushing? It’s a great way to help the detoxification of your body. I’ve been doing it for awhile, and I love the way it wakes up your skin!

The skin is our largest organ and responsible for about 10-15% of body elimination. It’s actually known as the “third kidney”. When pores aren’t clogged with dead cells and the lymphatic system is cleansed, the body is better able to eliminate toxins and waste materials. The stimulation of brushing also invigorates the skin, increasing blood flow which brings nourishment and oxygen to the skin.

The dry skin brushing system is simply taking a natural bristle brush (no synthetic bristles – they’ll scratch the skin), and methodically brushing the DRY skin surface of your body, beginning with the soles of your feet, and work your way up – always going towards the direction of the heart. The only area which you won’t brush towards your heart is the abdomen, where you will want to direct your brushing in a circular clock-wise motion (the same path as your colon). Naturally, you don’t want to be too rough – go gently, and then take a warm shower to rinse off all the dead skin cells.

Some of the benefits include:
• Accelerating toxin elimination
• Stimulating blood flow and circulation
• Reducing Cellulite
• Enhancing lymphatic flow
• Helps digestion
• Increases cell renewal
• Exfoliation and removal of dead skin cells
• Anti-aging through cell regeneration
• Stimulating both the sweat and sebaceous glands, thus contributing to the restoration of moist, supple skin.

For the inexpensive cost of a long-handled natural bristle brush (they run a little under $10), you can treat yourself to this spa-like therapy every morning. It only takes about five little minutes, but leaves you feeling rejuvenated, awake and has so many benefits! So grab your brushes, wild women, and brush yourself beautiful!!!

Blessings,
Linda

Sources:
“Detox Skin Brushing: A Swift and Powerful Home Detox” http://www.pureinsideout.com/detox-skin-brushing.html
“Dry Skin Brushing” http://www.healingnaturallybybee.com/articles/treat7.php

Tasty Tuesday

2012-01-10T11:35:00.001-05:00

Did you know that January is National Soup month? I am a soupaholic, and I love everything about it – from chopping up the veggies to sautéing the onions/garlic until they’re golden, to the pot simmering on the stove... the smells, the sounds, the bright veggie colors, and of course the TASTES!!!! There is something incredibly satisfying about making a big pot of soup on a cold day. It’s almost healing to the soul (and it doesn’t just have to be chicken noodle)! When cold weather hits, the first thing my dear friend Kasey does is run for her turtleneck sweaters and her soup-cooking gear! I’ve spent many a night sitting in her kitchen sharing laughter and friendship over a steaming bowl of homemade soup.

Today I found a recipe on my favorite food store’s website, www.wholefoodsmarket.com. They’re featuring an array of soup recipes this month, and their Simple Black Bean Soup caught my eye. It’s easy to make, easy on the budget, nutritious, and has only 120 calories per serving and a whopping 7g of protein and 7g of fiber! What’s not to love?!?!?

Another thing I love about soups is that you can easily double or triple the recipe to have enough not only for your freezer for future meals, but to give away to someone you know that needs a meal. Perhaps it’s someone sick, an elderly neighbor, a friend who has a crazy schedule and would love a home-cooked meal, or a single parent. Deliver it with a loaf of bread and a bag-o-salad from the market, and it’s a lovely and thoughtful (and I’m sure oh-so-welcome) treat! I remember when I was a single parent recovering from pneumonia, a woman from our church brought me a hot dinner from soup to dessert for my daughter and I – thinking about it still touches my heart. What a blessing that meal was from that angel in disguise. Imagine how something as simple as a bowl of soup given in heartfelt friendship mayn last in someone’s memory for years to come.

So exercise those culinary muscles, wild women, and stir up some divinely delicious soup for yourself, your family, and someone in need. It will leave a wonderful taste in everyone’s mouths!

Blessings,

Linda

***********************

SIMPLE BLACK BEAN SOUP

Serves 8 (vegetarian, gluten-free)
Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans. Serve with hot sauce or salsa, if you like.

Ingredients
1 pound dried black beans (about 2 1/2 cups), rinsed
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
1/2 ripe avocado, chopped

Method
Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.

In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add onions, bell pepper and garlic and cook, stirring frequently, until onions are translucent and beginning to brown, about 10 minutes. Stir in cumin and chipotle and cook 1 minute, stirring. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender. Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast and lime juice. Spoon into bowls for serving and garnish with avocado.

Nutrition

Per serving: 120 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 15mg sodium, 20g total carbohydrate (7g dietary fiber, 2g sugar), 7g protein

Motivation Monday

2012-01-09T12:26:00.000-05:00

Its nine days into the New Year. How are your resolutions and goals coming along? If you are on track, congrats and keep on going strong – good for you!! However, if you’re having difficulty, ask yourself the following questions if you have either already given up on a goal, messed up, or become disenchanted with it:

1. What obstacles are in your way? What is keeping you from either beginning or moving forward with this goal?

2. Along the lines of #1, Seth Godin recommends also asking yourself what got in the way of your accomplishment of that goal? What didn’t work?

3. Are you being specific enough with your goal so that you can track it easily on a daily or weekly basis? For example, if you had a goal to become healthier this year, break it down into specifics of how you’re doing to do just that – I plan to exercise. Well, where and how often? Instead, that might look like: I plan to work out three times a week, twice in the gym after work, and once in my living room with a DVD or home weights. Schedule it in your calendar and stick to it as if it were an appointment with someone special (because it is – YOU!!!)

4. Once you discover what didn’t work, ask yourself what you’ve learned from what didn’t work. For example, if I said one of my goals was to learn a new language, and I was going to do that by getting up an hour earlier each day to study the new language, and I discovered I was falling asleep during my study time (what DIDN’T work)… then what have I learned? I either have to go to bed earlier or perhaps set aside another time to study. Perhaps I could get an audio study CD that I could use in my car on my daily commute.

5. Is that a goal you really wanted, or was it just a goal that you thought sounded good, or perhaps was kind of pushed on you by someone else? You got to want it bad, girlfriend, in order to do what it takes to make it happen. You need to be willing to put in the time, energy, funding and heartfelt passionate commitment to successfully achieve any goal, and perhaps you didn’t count the cost before you committed to it. If you realize you just don’t want it, cross it off the list and realize you were successful in discovering it wasn’t really a goal for you… at least not at this point in the party.

Just because you may have “fallen off the wagon” of your 2012 goals is NOT an excuse or reason to quit. Pull up your big girl panties, think about it, tweak it, resolve it, and get back to it – you’re a wild woman, and you can do it!!!!

Blessings,

Linda

Fabulous Females Friday

2012-01-06T14:37:00.000-05:00

One of my inspirations and role models is Ernestine Shepard, a 75-year-old body builder and personal trainer from Baltimore, Maryland. She holds the Guinness Book of World records as the world’s oldest personal trainer and body builder. She began trainer at 56!!! Her mantra is “Determined, Dedicated and Disciplined.” You can see her via video on YouTube find out more on Google. One of my bucket list items is to meet this amazing woman!
I found this article on her on strongchic.com by Lori Braun of femalemuscle.com.

Blessings,
Linda

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74-Year-Old Female Bodybuilder in Guinness Book of World Records
by Lori Braun; Femalemuscle.com

SHE’S a decade older than the average retirement age, but 74-year-old Ernestine Shepherd has a body and level of fitness that would put the average 30-year-old woman to shame Ernestine, from Baltimore, Maryland, can bench-press 150 pounds and each day runs 10 miles. She’s also earned a place in theGuinness Book of World Records as the oldest professional female bodybuilder.

Ernestine, who goes by ‘Ernie’, lives by the motto “Age is nothing but a number. You can get fit at any age.” She adds: “I feel better than I did in my 50s .“ You do not have to take a lot of supplements, you can do it naturally like me and still look good.” Ernestine says that she is on a mission to both help and motivate people on the importance of being fit and eating healthily.

Inspired by her sister, she said: “My sister and I were invited to a picnic and told that we could wear a bathing suit. When we put the bathing suits on we didn’t look so nice. She began laughing at me, and me at her. “That was a turning point for the both of us and we began working out”. Sadly for Ernestine, her late older sister, who died after suffering a brain aneurysm, was unable to witness her accomplish the dream she so wanted her to fulfil. But she would certainly be proud of Ernestine’s success and perseverance, which has led to her receiving medals and being on TV.

"We kept working and we looked fabulous, but she kept constantly telling me that she was having headaches and she felt like she had water running in her ears. “They put her on life support, which was a shock to all of us, because the day before she was with me at the gym. Without her encouragement this would never have been made possible. “Before she died, she had said to me that I would be in the Guinness Book of World Records, and that I should become a bodybuilder. “Since praying to God, He has kept me focused and helped me to keep my sister’s dream alive,” she told The Voice.

Ernestine is a personal trainer and fitness instructor, and also holds weekly classes at her various churches. Offering advice to older men and women, she said: “I have a group of senior members in my class, and I start off by telling them that age is nothing but a number. I’m not asking them to be bodybuilders, but to be healthy and happy. “One must be determined, disciplined and dedicated to be fit.” The bodybuilding sensation, who is also a model, wants more than just a sexy physique and six-pack abs. She said: “My ministry which God has given me is to help, inspire and motivate people on the importance of being healthy and fit. I go to various churches and I speak, and each time I’m well received.”

The mother of one says that her son and other members of her family have also been inspired by her fitness. “My husband does a lot of walking, and even my grandchild and nieces and nephews are inspired. It’s amazing. My son looks a lot younger than 56. They all look good,” she told The Voice.

Ernestine sticks to a strict high-protein diet; she drinks three to four cups of liquid egg whites, which helps her to burn fat while sleeping. She said: “We all need protein, which consists of chicken, roasted or baked, nothing fried. Tuna fish, roasted turkey and carbohydrates, such as frozen vegetables with nothing in them, and drink plenty of water.”

She added: “I wouldn’t dare crack an egg and drink it because I don’t know what it’s been tested for. I order mine from a special source. “I’ve been drinking it for years and I’m now accustomed to the taste. You can’t acquire a taste for it right away, but I have, and it’s already been tested for salmonella.”

Offering advice to readers, she said: “Decide to be healthy, think about how you would want to feel and look. After you get that in your mind, go for it. You will start feeling better and better. Keep at it; don’t give up at the first hurdle.”

She added: “My aspiration is to make it to ‘The Oprah Winfrey Show’. That would be so amazing. Lastly, a strong woman is ageless and everywhere. She’s not defined by her shape or size, but rather by her personal strength. She demonstrates emotional and spiritual endurance, bringing peace and balance to those around her.”

Thoughtful Thursday

2012-01-05T10:08:00.005-05:00

What’s on the agenda for today, ladies? Exercising your mind/eyes by reading. These days it is so hard to find time to sit and relax, and too often when we do we flop down on the couch, remote in hand, and allow the “plug-in-drug” to take us away like a Calgon bubble bath commercial promises to do! (By the way, if you do watch TV and have TiVo or some capability of recording your shows ahead of time, realize that by fast-forwarding through the commercials can save you about almost half time viewing time!) But I digress…

This morning in my email was a wonderful article about reading by Alan Henry on www.lifehacker.com (a website I highly recommend). It’s entitled, “How to Boost Your Reading Comprehension by Reading Smarter and More Conscientiously”. No, it’s not an ad for a speed-reading course, but a thoughtful view of reading, how we do it, and how we can make it better. It can be found at http://us1.forward-to-friend1.com/forward/show?u=251e609e1dba3888b86c21cc8&id=f17b4be4f6.

I have usually always tried to keep some kind of reading material with me at all times – a magazine, book, something that I can pick up whenever I’m waiting for an appointment, or on the treadmill at the gym, even waiting in line at the grocery store. (Sorry, reading the tabloid headlines and sneaking a peek inside doesn’t count as reading). And while I love the fact that we can read so much electronically, in my humble little opinion there is nothing like reading a REAL BOOK. I love the smell of the new pages, and I love writing notes, highlighting, and the feel of it.
Now with the advent of a plethora of e-readers, and with the Kindle feature on my iPhone, it’s even easier than ever. If you’re not used to reading much, start with a magazine, then a short story, then go for the whole hog and read War and Peace… ummmm… okay, perhaps a bit too enthusiastic… just a book will do! Try a chapter a day.

I’m putting together my yearly reading list – I try to read at least one book a month outside my industry readings, class textbooks and Bible. January I am reading Mark Batterson’s “The Circle Maker” in real authentic book format. I want to try and read a wider variety of subjects this year as well, and include at least one or two classics in the group.

Won’t you join me in exercising your reading option this year? I’d love to hear from you – what are you currently reading?

Blessings,
Linda

Wild Woman Wednesday

2012-01-05T09:33:00.001-05:00

Welcome to the first Wild Woman Wednesday of 2012 – yeeeehaaaaawww! Giddyup, buttercup. What are you doing to exercise the wild woman in you this year? Have you worked on goals? Planning something wonderful? If not, why not? Start it now, girlfriend, begin today!

Wild women are learning to be wise about exercising their choices in life, and today I’m going to ask you to make one of your goals eating more healthfully. A recent study from the University of Minnesota found that people consume 500 extra calories on days when they eat fast food. 500 calories!!! If you eat fast food twice a week, that’s 1,000 a week, or an additional 52,000 calories (yes, 52 THOUSAND calories) a year – which adds up to a whopping 15 pounds by the end of the year. OUCH! Try getting comfortably in and out of your car with that extra junk in the trunk – not a pretty picture, is it? To say nothing of what it does to your heart, arteries, etc.

One way to avoid fast food pit stops is to plan ahead. Yes, it does take some extra time at home but it is so worth it. As you begin cooking more “cleanly”, make enough to bring to lunch the next day, or cook ahead. For example, on Sundays I try to set aside time to cook and “set up” my lunches/snacks for the next few days. I’ll make organic grilled chicken breasts, which I can also take with me for lunches, or cut up into salads, or sty fry for later in the week. Bag up salads in individual portions (hold the dressing in a small snack-size zippered baggie on the side). Boil up some eggs and eat some hard-boiled egg whites in the morning as a side to your oatmeal to add some protein. Doing this will also help you control your portions.

When you shop/put away groceries, take some extra time to wash/cut up veggies and put them in tote-able portions to grab and go. Keep apples and pears in easy access to grab as you run out the door. Keep bottles of water in the car, or even keep a small insulated lunch bag or cooler in there as well, and toss some healthy foods/snacks in as you begin your day or trip or chores around town.

Wouldn’t you rather have that kind of “junk” in your trunk?

Blessings,
Linda

Tame It Tuesday

2012-01-05T09:04:00.001-05:00

Today we’re going to exercise an incredibly strong muscle in the body – your tongue. How often has your tongue been in overdrive and you’ve blurted out something that you wish to this day you could take back? If you’re like many of us, you can remember things both positive and negative that were said to you from your earliest childhood days. One comment can some days make or break you – it reminds me of the old rhyme (which I’ve revised a bit): “Stick and stones can break my bones, but words… can break my heart.”

One goal I have for myself this year is to continue learning to use my words wisely, to help build up and not tear down, for I know I can be a “verbal sniper”, shooting word bullets at the drop of a hat with a scathing sarcasm of which I am not proud. I want my words to be drenched in love, kindness, encouragement and positive humor. I want them to come spilling forth from my lips dripping with authenticity and hopefulness so that everyone I meet may feel better having spoken with me.

To do that, my lips and jaws need extra exercising – keeping them shut, that is. There is a little Bible verse that I often pray each morning to ask God’s help in doing just this. In Psalm 141:3 it says, “Set a guard over my mouth, Lord; keep watch over the door of my lips.” Sometimes I use the Coach Linda revised version – “Oh God, keep my mouth shut and my lips sealed today!!!!” I find that when I don’t say something at the expense of another (even joking around), but remain silent, I never regret it.

Also, sometimes we just need to listen – we only have one mouth but two ears, so shouldn’t we practice listening twice as much as speaking? Do you spend the better part of your conversations thinking about what you’re going to say next? Or do you focus on the person speaking and give them your full attention, waiting until they are done before speaking, instead of stepping on the end of their sentences? Do you interrupt when others are speaking? I clearly remember one time having someone tell me, “Linda, I don’t want you to fix it, I just want you to listen!!!”

Another area that needs to be eliminated is gossip – ain’t nobody gorgeous when gossiping. Steven Covey calls gossip “confessing another’s sins”. A good rule of thumb when “passing along” information about someone else is to ask yourself: Is it true? Is it kind? Is it necessary? Would I say this if the person was standing in front of me? If you can’t answer every single one of those questions – then shut your trap, sister! Just as no one wants to spill anything to a person with a rep for being a gossip, as you build a character of being known for not saying bad things about anyone, people will be more comfortable around you and probably seek you out.

So as the New Year begins, practice speaking less often, with more thought and love, seeking to foster true communication from your heart. We exercise our bodies to build them up – now let’s exercise our words to build up others. Don’t joke at someone else’s expense. Hold back those snippy verbal cuts and sarcasm, and instead lavish with praise, respect and support. Promote a verbal physique that will be more beautiful that words can say!

Blessings,
Linda
(Picture is by Norman Rockwell and is entitled “Gossip”)

Motivation Monday

2012-01-04T07:33:00.000-05:00

Welcome to the New Year, and while it’s a very old catch phrase, it’s still worthy of use – welcome to the first day of the rest of your life! Have you worked out your forest/trees/branches/leaves for 2012? (CLICK HERE if you need a refresher).

As you begin your fresh steps towards this new journey, I would like to share with you a blog posting sent to me by a friend from livestrong.com called “The 1-Step Success Plan”, written by Adam Bornstein, Editorial director of livestrong.com. It’s a challenging piece that calls it like it is when it comes to achieving your goals. I love the fact that it calls New Years Resolutions “the health equivalent of pressing the refresh button on your life.” It is a new year, a new month, a new week, and a new day just waiting for you to take action!

CLICK HERE to access the blog and its links. He also wrote another article on “The 10 Rules of Healthy Living” that I also recommend. CLICK HERE to read it.

I wish you love, laughter, good health and more blessings than your heart can hold!

Blessings,
Linda

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THE 1-STEP SUCCESS PLAN

I’m going to warn you: This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will achieve your goals in 2012.

New Year’s Resolutions are the health equivalent of pressing the refresh button on your life. No matter what you did, a new year means a new you. The process is as basic as it is motivating: Learn from the past and plan for a better future. It’s a safe and effective approach that allows you to reinvent yourself, set new goals, and become the person you want to be.

Unfortunately, if success was that easy you wouldn’t be repeatedly setting the same goals year after year. (after year) You also know that you don’t have to wait until January 1 to become who you want. But there’s comfort in knowing you’re not the only one who fell short of their goals. It’s why so many people jump on the resolution bandwagon. But the timing doesn’t appear to solve the bigger issue: What separates the successful from the unsuccessful? And why do we start each year hoping for the best only to repeat the same failures?

The resolution solution really boils down to one simple factor, and making an adjustment to your approach could be the difference between achievement and failure.

The dirty little secret about resolutions isn’t some complex secret: Those who succeed are unwilling to quit. They want to taste success more than those who don’t.

We all have the desire to be better. In fact, that’s what motivates most people to set goals at the beginning of the year. But after working with thousands of people and hearing countless stories—both of successes and failures—the most common reason for success is the relentless drive to succeed.

This is not a blame-game or a lack of respect for whatever hurdles stand in your way. I’ve failed at plenty of my goals too.

This is a reality check that everyone needs to accept, yet few ever mention. Changing your body, losing weight, gaining muscle, quitting smoking—every goal you desire will be difficult to achieve. At some point, you’re going to hit a bump in the road, be confronted with a challenge, and begin to doubt your ability to make real, lasting change.

When that happens, don’t ignore your frustration. That’s the first step towards failure. Instead, acknowledge your anger. Channel your frustration and ask yourself one simple question: HOW BADLY DO I WANT THIS?

When you want to succeed as bad as you want to breathe that’s when you’ll achieve your goals.

This isn’t about six-pack dreams, running a marathon, or building bigger biceps. Those are all great goals that are achievable by anyone. I don’t care how far your journey might appear. I know you can make a change. And if you have any doubts, read the stories of those who are just like you. I’m inspired by these people because they do the impossible. And now it’s our job to eliminate doubt and apathy so that you can join in on the success.

This is a gut-check. Or as I call them: Pulse Moments.

Check your pulse and determine if you’re ready for your own challenge.

Are you willing to scratch, and claw and fight for your health? Are you willing to push harder, make yourself a little uncomfortable, and make the adjustments you need to succeed?

Change is hard, and I understand every ounce of hurt you feel when it seems like you can’t lose weight, you can’t eliminate pain, or you can’t become the version of yourself that you so desperately desire. And I give plenty of credit to anyone who takes the first step, looks in the mirror, and says, “I want to be better.”

But that’s just the beginning. You need to remind yourself that this will be a battle. And that the battle should be fun. Make no mistake about it: Becoming healthy will make you smile more, laugh more, and feel better than you could ever imagine. It’s worth every drop of effort you put into it. But making the transition from your current situation to the one you want takes time and includes struggles. It will be difficult, it will inevitably frustrate you, and you have to expect what’s waiting on your journey.

Approach this year’s goals with your eyes wide open. Have hope. Be an optimist. And believe that ANYTHING is possible. And then tell yourself that when you get knocked down, you will pick yourself back up.

Every. Single. Time.

Do it for your family. Do it for your friends. Do it for the people you love. And most importantly: Do it for you.

Once you achieve that mindset, the rest is comparatively easy. Yes—you need to find great information and adapt it to your situation. That’s why we’re here. We’ve aligned an army of experts at LIVESTRONG.COM to help you with every imaginable goal. Ask them your questions and they will respond. Read our articles, use our tools, find your resolution and let us figure out the details.

Your job should be limited to one single focus: Take ACTION and don’t stop until you achieve your goals.

We want to make 2012 the year of success. This is the year where you become UNSTOPPABLE. But change doesn’t start with making a list of resolutions, finding a great workout, or finally settling on a diet.

It begins with a hard look in the mirror and a determination that your health is worth fighting for. It’s time to unleash the limitless potential of YOU. Take the first step, don’t accept failure as an option, and you’ll remember 2012 as the year when uncovered your best.

Tactics Thursday

2011-12-29T10:10:00.002-05:00

Did you do your brain dump yesterday? Have your life list ready? We will consider this list your forest. Now we’re going to get to the trees, branches, and leaves.

To start off, select the first three items on your list that you would like to accomplish. These are your first three "trees". I will give you examples:

1. I’d like to lose weight.
2. I want to go to Italy.
3. I want to begin exercising regularly.

These are good goals, but we need to be more specific. S.M.A.R.T. (refer back to my blog posting on September 26th) (CLICK HERE TO READ) So let’s get a better handle on these goals by adding details (or branches):

1. I’d like to lose 10 pounds by May 1st.
2. I want to go to Italy in the Fall of 2012.
3. I want to exercise at least three times a week for 30 minutes and walk 30 minutes on the other four days.

Now you’ve got branches on which to climb up to achieve those goals. The next step is the leaves on those branches. You need to look at those branches, and determine the next steps necessary to get there. It goes something like this:

1. In order to lose 10 pounds by May 1st, I need to lose 2 lbs a month, or a little over 17 weeks, which is about a half a pound a week. One pound is 3,500 calories, so if I eliminate 250 calories a day between what I eat and burn with exercise, I will lose a half-pound a week. I can do this by sticking with my new exercise plan, keeping a food journal daily to check my calories, and being more intentional about my snacks. I’ll try to swap out a piece of fruit for cookies more often.

2. I will begin by research air fares and hotels in Italy, or by contacting a travel agent. Once I know how much it will cost, I will begin putting money away each week towards my new “Italy Fund”. If the trip will cost $3,000, for example, and I want to go on October 1st, I will need to save $75 a week. To save a little more, I can bring my lunch from home instead of eating out, I can make my coffee at home, and I can clean out my closets and basement and plan on a big garage sale in the spring.

3. I will block off time on my calendar three days a week to work out at home or go to the gym. For example, I will hit the gym on the way home from work on Mondays, Wednesdays, and Fridays from 5:30 7:00pm. On Tuesdays, Thursdays and the weekends I will walk at lunchtime or on the weekends in the mornings.

So you see, these are smaller, manageable “leaves” ways in which to reach those lofty goals. Once you’ve gotten comfortable in taking on your first three goals and breaking them down, take your next three goals and so the same… and so on… and so on. Now realize that perhaps some of your goals will take a long amount of time (for example, you want to finish your college degree). That’s okay. Take one course at a time. In five years you may be done – if you give up and say you can’t do it, you will be five years older and still have no degree. Slow and steady, wild woman! It can be done. It may take a lot of blood, sweat, tears, planning, prayers, and good old-fashioned gumption, but it can be done. Start that first step TODAY - turn over one new leaf towards the accomplishment of your dreams.

Blessings,
Linda

Wild Woman Wednesday

2011-12-28T08:30:00.000-05:00

Wild women are organized… or at least we want to be/try to be. I think we’re having so much fun that sometimes we have to steal time in order to get our lives less cluttered and more organized. As I look towards 2012, I do have goals, plans and dreams that are both fresh and new, while some are a continuation of the steps I’ve already begun on the journey. Some people turn up their noses and scoff when others make new years resolutions – truth is, many new years resolutions are like diets. You start off strong but create unrealistic, overwhelming goals, and the minute you stumble, you give up.

Ever thought about the meaning of resolution? It is a decree, a declaration, a decision, promise, pledge. It stems from the word resolve – determination, steadfastness, tenacity, perseverance. Ooo – those are wild women words! Wild women have tenacity, strength, and determination! You’ve got what it takes to succeed – maybe it’s just a matter of planning a little smarter when making those declarations of reaching those goals in 2012. We’re going to begin right now to put the energy and plans in motion for 2012. Look at that, you’re already ahead of the game!

Today we’re going to exercise our brainstorming muscles by firing up those synapses and doing what I call a “brain dump”. Today I want you to find 20 minutes to yourself without interruption (even if you have to lock yourself in the bathroom). No music, no TV, no distractions. Just you, a pencil or pen and a few sheets of paper. Feeling excited? Good – this is YOUR LIFE! Now… begin writing everything you want out of life – places you want to go, experiences you want to have, dreams you want to achieve. There are no limitations, no criticisms, no “oh, I couldn’t do that” messages from the negative little gremlin we have sitting on our shoulder that wants to squash your spirit. Think/dream/write B-I-G!!! Be courageous and FREE. Pour your heart and soul into it – what do you want to be? Think about travel, finances, career, education, physical health, relationships, creativity, home, nature, giving back, your spiritual life, community. What books do you want to read? What books would you like to write!?!? You have endless limitless boundaries, let yourself go in complete freedom and enthusiasm and hope and spirit. Write until your fingers ache, flow everything through that pen onto paper. Go back and write some more. Put those wild woman thoughts and dreams and desires on those pages. It should be joyous and bodacious and a little scary. You may discover things about yourself you never even realized until this moment that you wanted! Remember – unbounded… no fences, no limits – your dreams are your dreams, and as you “put them out there” and see them on the written pages, you plant the seeds of life in them and they begin to take shape and grow and become reality... one little baby step at a time.

Tomorrow we will gather all your dreams together and you will begin the process of making them happen. See you then!

Blessings,
Linda

“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you love. Live as if this is all there is.” ~ Mary Ann Radmacher

Tuesday Tips

2011-12-27T09:45:00.000-05:00

How was your Christmas? Are you able to take a few days off, or are you right back in the saddle of juggling? I hope it was peaceful and blessed. So now begins the countdown to 2012. One of the things we always wish one another, especially as the new year begins, is good health. This is something we should never take for granted, and something that we must actively pursue through eating right and exercising regularly. Our society has a quick-fix mentality for any kind of ailment – just pop a pill or get a prescription. It’s just not that easy! So what do you do when, for example, you have pain but don’t want to just take some over-the-counter or prescription medication?

Well, I happened to come across this article from Prevention Magazine that I wanted to share with you. Mind you, I am NOT a doctor and only pass this info along for general information purposes! That being said, I thought it was interesting, especially the counting backwards technique. Imagine being able to ease pain simply by counting backwards – next time I’m giving blood I think I will try this!

Please feel free to share in the comments anything you use to help ease pain. And watch over the next few days as we share ideas on how to prepare for the upcoming year!

Blessings,
Linda

Nature's New Pain Relievers
The best remedies for arthritis, back pain, migraines, and more that have science on their side

By Jordan Lite

Finding Relief
You're in pain, and ibuprofen just won't cut it. NSAIDs don't agree with your stomach, and you're wary of stronger meds. Fortunately, you have alternatives--natural ones. From herbs that attack inflammation to techniques that leverage the brain's remarkable healing powers, nature offers many treatments for conditions such as arthritis, fibromyalgia, and even muscle strains. Here are eight natural remedies that may enhance or replace conventional antidotes, and leave you happier, healthier, and pain free.

Capsaicin
Reduce pain from arthritis, shingles, or neuropathy
What the science says: An active component of chile pepper, capsaicin temporarily desensitizes pain-prone skin nerve receptors called C-fibers; soreness is diminished for 3 to 5 weeks while they regain sensation. Nearly 40% of arthritis patients reduced their pain by half after using a topical capsaicin cream for a month, and 60% of neuropathy patients achieved the same after 2 months, according to a University of Oxford study. Patients at the New England Center for Headache decreased their migraine and cluster headache intensity after applying capsaicin cream inside their nostrils.

How to try it: Capsaicin ointments and creams are sold in pharmacies and health stores. For arthritis or neuropathy, try 0.025% or 0.075% capsaicin cream one to four times daily; best results can take up to 2 weeks, says Philip Gregory, PharmD, a professor at Creighton University and editor of the Natural Medicines Comprehensive Database. But research on capsaicin and headaches remains limited--and don't expect stronger versions anytime soon: "Current formulations are better suited for more acute problems, like a sore muscle or an arthritis flare-up, than everyday pain and stiffness," Gregory says.

InflaThera or Zyflamend
Help ease arthritis
What the science says: Both supplement brands contain ginger, turmeric, and holy basil, all of which have anti-inflammatory properties. Turmeric (a curry ingredient) may be the best: A component, curcumin, eases inflammatory conditions like rheumatoid arthritis and psoriasis, according to the Methodist Research Institute in Indianapolis. Researchers are now testing Zyflamend in RA patients, but some experts are already sold: "Each herb has its own scientific database of evidence," says James Dillard, MD, author of The Chronic Pain Solution.

How to try it: ProThera, InflaThera's maker, will only sell to health care professionals, so your doctor has to order it for you; that said, it's reportedly stronger (and slightly cheaper) than Zyflamend. InflaThera's suggested dosage is twice daily with food. For the more readily accessible Zyflamend, take one capsule two or three times daily, but avoid it near bedtime--each pill contains 10 mg of caffeine (another version, Zyflamend PM, is reportedly less stimulating). Buy Zyflamend at swansonvitamins.com or immunesupport.com/zyflamend.htm. Or, save money and try curcumin to start: Taking 500 mg four times daily, along with fish oil and a diet low in animal fat, can ease arthritis, says Jane Guiltinan, ND, immediate past president of the American Association of Naturopathic Physicians.

Arnica
Alleviate acute injury or post surgery swelling
What the science says: This herb comes from a European flower; although its healing mechanism is still unknown, it does have natural anti-inflammatory properties. Taking oral homeopathic arnica after a tonsillectomy decreases pain, say British researchers, and German doctors found that it reduces surgery-related knee swelling.

How to try it: Use homeopathic arnica as an adjunct to ice, herbs, or conventional pain meds, suggests Guiltinan. Rub arnica ointment on bruises or strained muscles, or take it in the form of three lactose pellets under the tongue up to six times per day. Boiron (boironusa.com) is among the most reputable arnica manufacturers.

Aquamin
Relieve osteoarthritis inflammation and pain
What the science says: This red seaweed supplement is rich in calcium and magnesium. A preliminary clinical study showed that the ingredients may reduce joint inflammation or even help build bone, says David O'Leary of Marigot, Aquamin's Irish manufacturer. In a study of 70 volunteers published in Nutrition Journal, Aquamin users reduced arthritis pain by 20% in a month, and had less stiffness than patients taking a placebo.

How to try it: Marigot recommends 2,400 mg a day (two capsules) of Aquamin in tablet form, sold domestically in products such as Aquamin Sea Minerals and Cal-Sea-Um. A 60-pill jar of Swanson Vegetarian Aquamin Sea Minerals costs about $6 at swansonvitamins.com.

SAM-e (S adenosylmethionine)
Reduce osteoarthritis aches
What the science says: SAM-e is made from a naturally occurring amino acid and sold as capsules. Doctors aren't entirely sure why it tamps down pain, but it reduces inflammation and may increase the feel-good brain chemicals serotonin and dopamine. Studies by the University of Maryland School of Nursing and the University of California, Irvine, showed that SAM-e was as effective as some NSAIDs in easing osteoarthritis aches; the California researchers found that SAM-e quashed pain by 50% after 2 months, though it took a few weeks to kick in. SAM-e produced no cardiovascular risks and fewer stomach problems than the conventional meds.

How to try it: Costco and CVS both carry it; a month's supply costs $30 to $60. Guiltinan prescribes 400 to 1,600 mg daily, often with turmeric or fish oil. SAM-e can interact with other meds, especially MAO-inhibitor antidepressants, so it's vital to talk with your doctor before taking it (and avoid SAM-e entirely if you have bipolar disorder). Also, inspect the packaging before buying, advises Gregory: Make sure the product carries a USP or GMP quality seal, contains a stabilizing salt, has a far-off expiration date, and comes in foil blister packs--SAM-e can degrade rapidly in direct light.

Fish oil
Relieve joint pain from arthritis or autoimmune disorders
What the science says: Digested fish oil breaks down into hormonelike chemicals called prostaglandins, which reduce inflammation. In one study, about 40% of rheumatoid arthritis patients who took cod-liver oil every day were able to cut their NSAID use by more than a third, Scottish scientists recently reported. People with neck and back pain have fared even better: After about 10 weeks, nearly two-thirds were able to stop taking NSAIDs altogether in a University of Pittsburgh study.

How to try it: Taking 1,000 mg is proven to help your heart, but you should up the dose for pain. For osteoarthritis, try 2,000 to 4,000 mg daily; for rheumatoid arthritis and autoimmune diseases associated with joint pain (such as lupus), consider a much higher dose of upwards of 8,000 mg daily--but ask your doctor about such a large amount first, says Tanya Edwards, MD, medical director at the Cleveland Clinic's Center for Integrative Medicine. (The same rule applies if you take BP or heart meds, as omega-3s can thin the blood.) Read the nutrition label carefully: The dosage refers to the amount of omega-3s in a capsule, not other ingredients. Nordic Naturals (nordicnaturals.com) and Carlson (carlsonlabs.com) are both reputable brands; for something stronger, GNC's Triple-Strength Fish Oil (gnc.com) has 900 mg of omega-3s per capsule.

Methylsulfonyl-methane (MSM)
Improve osteoarthritis
What the science says: MSM is derived from sulfur and may prevent joint and cartilage degeneration, say University of California, San Diego, scientists. People with osteoarthritis of the knee who took MSM had 25% less pain and 30% better physical function at the end of a 3-month trial at Southwest College of Naturopathic Medicine and Health Sciences. Indian researchers also found that MSM worked better when combined with glucosamine.

How to try it: Start with 1.5 to 3 g once daily and increase to 3 g twice daily for more severe pain, suggests Leslie Axelrod, ND, a professor of clinical sciences at Southwest. Patients in the Indian trial improved on dosages as low as 500 mg three times daily. Vendors of OptiMSM, the brand tested in Axelrod's trial, can be found at optimsm.com.

Counting out loud
Soothe brief "needle stick" pain
What the science says: Patients who counted backward from 100 out loud during an injection experienced and recalled less pain, according to a recent Japanese study. None of the 46 patients who counted complained afterward, and only one of them could remember pain from the injection at all (among the 46 who didn't count, 19 said the injection hurt and 10 recalled what it felt like). Recitation might work by distracting the brain from processing the sensation, says study author Tomoko Higashi, MD, of Yokohama City University Medical Center in Kanagawa, Japan. The trick is probably only useful for short or acute periods, she says, adding: "The degree of pain reduction really depends on how well patients concentrate on counting."

Qigong
Ease fibromyalgia or arthritis
What the science says: Qigong is an umbrella term for traditional Chinese-medicine exercises or techniques that integrate body, posture, mind and breathing to improve the flow of energy, or qi. Women with severe fibromyalgia reported 73% less pain after just 5-7 sessions with a qigong master, according to a Robert Wood Johnson Medical School study, and the benefits continued three months later. "I’ve never seen pain scores change so dramatically," says study co-author Afton Hassett, PsyD, who notes that larger trials need to be conducted to confirm these benefits. In other research, when qigong was combined with meditation, the pair helped patients reduce their pain as well as prescription drugs, according to University of Maryland researchers. And 83% of rheumatoid arthritis patients who practiced qigong for 1-2 hours a day reported greater improvement compared to 57% who received medication, Chinese doctors found.

How to try it: A skilled practitioner can help you reduce your discomfort in 3 to 9 treatments, says Master FaXiang Hou of the Qigong Research Society (qigongresearchsociety.com). Start off with a class or use an at-home video like Francesco Garripoli’s "Qigong Beginning Practice" (available at amazon.com) at least one hour a day, either first thing in the morning or right before bed. Once you’ve got the hang of it, 20 to 30 minutes a day can keep pain at bay, says Kevin Chen, PhD, who led the RWJ study. Find a teacher near you at the National Qigong Association Web site (nqa.org).

Acupuncture
Relieve arthritis; migraines; low-back, menstrual, or post-operative pain
What the science says: When pricked with tiny, essentially painless needles, your body releases endogenous opioids, its natural painkillers—but for reasons scientists are still figuring out, the benefits last longer than the chemicals’ analgesic effect. Recent research has yielded stunning results: people with knee arthritis reduced pain by 40% after 6 months of acupuncture that began as twice weekly sessions and was gradually reduced to once a month, according to researchers at the University of Maryland School of Medicine, who also found it can relieve low-back pain. Overseas, scientists in Europe used acupuncture to cut medication use in half among migraine sufferers—and, in another study, ease menstrual pain. Post-surgery patients needed less morphine after receiving the needle pricks, a recent Duke University Medical Center review found.

How to try it: For acute pain, try 5-8 treatments; experts say you’ll need 8-15 sessions for chronic pain (in the UMM study on osteoarthritis, significant improvement took 14 weeks). Nearly half of employers offer health insurance that covers acupuncture, according to a Kaiser Family Foundation survey. Contact your state’s acupuncture board or your insurer to find a licensed practitioner. Get more information on acupuncture and how it can help ease health problems.

Glucosamine and chondroitin
Protect cartilage from osteoarthritis
What the science says: Glucosamine is a natural compound used in the formation and repair of cartilage, according to the Mayo Clinic. Chondroitin is made from shark and cow cartilage. Both are thought to help build or protect joint-cushioning cartilage—the same material that breaks down in osteoarthritis. The combination can help people with moderate to severe knee osteoarthritis, according to a New England Journal of Medicine study: 53% of users felt their pain decrease by half.

How to try it: Take 500 mg of glucosamine three times a day alone or with 400 mg of chondroitin sulfate. The Natural Medicines Comprehensive Database suggests glucosamine sulfate over glucosamine hydrochloride, though many brands contain both.
Published November 2011, Prevention | Updated December 2011

http://www.prevention.com/health/natural-remedies/natures-new-pain-relievers-0?cm_mmc=Spotlight-_-761036-_-12262011-_-Natures-11-Best-Pain-Relievers

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Toxic Thursday

2011-12-22T09:24:00.002-05:00

My name is Linda, and I’m a chocolaholic. Oh yes, I may be a personal trainer and practice nutritious/healthful eating, but I love me some chocolate 24/7. The problem is, I fell off the wagon in the last few days. I haven’t been stuffing myself with all the goodies of the season, but I would walk by a cookie here, eat some Hershey’s kisses there, and to tell you the truth, the more I ate, the more I wanted. Until yesterday, when I was unwrapping kisses so fast the sparkle of the red/green/silver foil flashed and glittered around me like a string of holiday lights on a Christmas tree! Yes, girlfriends, I was a chocolate chipmunk-cheeked mess just waiting for insulin shock to set in.

And this morning, I paid – dearly! I have a sugar hangover. Thankfully, no headache, but I am slow and sluggish and feel like I’m walking through a sea of Jell-O. I slept hard, and when I awoke this morning, instead of saying cheerfully “God is good, it’s morning!” I fell out of bed groaning “Good God – it’s morning?!?!?” I think instead of blood happily coursing through my veins I have molten chocolate oozing slowly. When I practically crawled onto my scale this morning, I swear I heard it say “Tsk…tsk…tsk… I TOLD you so!” as it registered the numeric proof of my overindulgences.

Let me say yet again that food isn’t bad, and there’s nothing wrong with eating anything you want – including the aforementioned fare which is everywhere we turn at this time of year. However… it is when I eat and eat without reserve or intentionality that it comes back to bite me on my ever-increasing butt! I have to honestly say, it just isn’t worth it. My brain is fuzzy and my energy levels are woefully depleted. Granted – a mouthful of chocolate truly is taste bud bliss, and dark chocolate has some wonderful properties… but I have learned my lesson.

So here I sit, green tea and bran muffin in hand, asking you to join me as I exercise my restraint muscles over the remaining Christmas feasts. I think I’ll leave the cookies for Santa and reach for a big ol' bahonkin' crisp, delicious salad and plate of veggies, which I find myself craving today, along with a huge ice-cold glass of water with lemon.

Blessings,
Linda

Wild Woman Wednesday

2011-12-21T16:33:00.000-05:00

Wild women – there’s only three shopping days left, and you know how crazy people can get. Last night it was rainy here in NJ, and I counted three fender-bender accidents in a 10-mile commute. Everyone is so busy speeding around they aren’t paying any attention to others. So what can a wild woman do?

Wild women can exercise their put others first muscles today. If you’re in a line, let someone in front of you – whether it’s at the grocery store, in a department store, or in a traffic line. If you’re in a fast food line (I know some of you are succumbing to this easy way out – and I understand – just don’t make a habit of it), pay for the person behind you. Just tell the checkout clerk to tell them Merry Christmas! Imagine the good will you can start – perhaps it will be a chain reaction! Look for ways to cheer someone up today and practice random acts of kindness. Pay for someone else’s coffee. Put a love note under your spouse or child’s pillow or in their pocket or lunch bag. Bring in some healthy snacks to work to try and counteract all the junk food, candy, and cookies. If you’re single and have the time, or if you’re a mom with kids, offer to babysit for another woman with kids for a couple of hours so she can have some down time. Grab a girlfriend and treat her to a mani/pedi together. The possibilities are endless, and you are creative, so think of something. Help a sister out.

You can do this – you are a big-hearted, wonderful wild woman!!!!! Be a surprise blessing to someone else today – you never know how much it might mean to that one person.

Blessings,
Linda

Tangled in the Tinsel Tuesday

2011-12-20T16:41:00.001-05:00

Omigosh, has it really been a week since I’ve blogged? Sorry, I’ve been tangled up in the tinsel!! But I’m back on track. Are you tangled up as well? How’s the shopping going, and the parties, and the planning? Are you all ready, mid-way to madness, or haven’t even started yet? (Ummm… if you’re in the third category, may I recommend gift cards??) Are you buzzing from the combo of endless cups of coffee, Christmas cookies and candy?

Okay, let’s work our detox muscles today. Stop, take a breath. Now let’s take inventory. Where are you as of today? Look at your list, check it twice. You’ve still got a few days left, so don’t despair and feel completely overwhelmed. If you feel as if you will never get it all done, see if you can volunteer some family members to split the workload, or maybe buddy up with a few friends and work together as a team to help one another. Secondly, serious consider downsizing whatever has to be done, and give up the perfectionism that might be causing your nerves to break quicker than a fragile ornament. Finally, try to find something funny about it all – you MUST maintain a sense of humor!!!

Now about your nutrition – I know I’ve said it over and over, but just remember to eat lots of healthy foods (what I call eating clean), and eat sensibly and mindfully with all the cookies, fancy holiday meals, etc. It’s not that you can’t have it – just take it easy.

One little stress-buster I like to use is a simple breathing technique. Breath in through your nose slowly for a count of 5, hold it for 5, and then blow it out slowly for a count of 5 (like you’re blowing out birthday candles). Do this 10 times throughout the day. It will help.

We’d love to hear what’s going on – so please, write and comment on what you’re dealing with this holiday season, and how you’re coping and succeeding!

Blessings,
Linda

Monday Motivation

2011-12-12T16:56:00.000-05:00

How was your weekend? Good? Bad? Indifferent? Are you doing the hustle-bustle dance of shopping? Spending happy times with family and friends? Overwhelmed? Fighting the blues? Maybe a bit of everything? It’s not uncommon to have our feelings/emotions ride the holiday roller-coaster, especially if we are eating more sugar and junk than we’re used to eating. It is amazing to me how much food can affect our emotions. Now I’m not talking about eating carbs as comfort food. I’m talking about the physical changes that sugar can produce in our system to frazzle us more than when the one light burns out on the tree and the whole thing goes dark!

According the Franklin Institute, glucose is the form of sugar that travels in your bloodstream for your brain power, and is the only fuel normally used by brain cells. Too much sugar or refined carbs at one time can deprive your brain of glucose and compromising your brain’s power to concentrate, remember and learn. Too much sugar gives you a spike, but then drops and you can feel spaced-out, weak, confused and nervous.
Irritability can result when high glucose levels go uncontrolled. In adults with diabetes, the constant battle with high blood sugar can lead to feelings of anger and frustration, according to Mayo Clinic diabetes educators Nancy Klobassa and Peggy Moreland

The best way to avoid the sugar crazies is to monitor how much sugar you eat – just be mindful and intentional of what you’re eating. Remember, a craving will normally pass within 15 minutes, so walk away from those sugar-infested brownies that are caroling your name (“Fa-la-la-la-la…scoff me down now!”). Remember how crummy you feel when you have a good case of the sugar blues, or how bloated you feel when you’ve eaten more sugar than is healthy for you – is it really worth it?

You can have your cake and eat it, too – in moderation. Exercise caution, and have fun baking those cookies with the kids or some friends – just be sure not to eat the batch once they’re out of the oven!!

Blessings,
Linda

Sources:
http://www.fi.edu/learn/brain/carbs.html

http://www.livestrong.com/article/332947-what-are-the-effects-of-a-high-glucose-level-on-ones-emotions/#ixzz1gMKuHVqa

Fabulous YOU Friday

2011-12-09T15:26:00.001-05:00

Today I’d like you to exercise your tender eyes and take a good, long look at how wonderful and beautiful you are right this very minute. You see, I’m so tired of all the hype and smoke and mirrors of the media regarding women and image. Commercials for mascara that promise you the same look as the models who are wearing about three pair of false eyelashes; housewives of “pick a rich city” with million$ who have people come in to do their hair and makeup before they ever step out the door; women with long, luxurious locks that are nothing more than fake extensions/pieces. I recently heard an interview with a famous singer/performer who said she wears Spanx and four pair (yes, four) of control top panty hose before she ever squeezes into her “almost” outfit and goes out on stage.

One website I researched said that the average American woman is 5’4” tall and 140 pounds, while the average American model is 5’11” tall and weighs 117 pounds. By the way, most fashion models are thinner than 98% of American women. And let’s not forget that most of the print ads are airbrushed! On the website www.media-awareness.ca, when discussing unattainable beauty, it was written: “Perhaps most disturbing is the fact that media images of female beauty are unattainable for all but a very small number of women. Researchers generating a computer model of a woman with Barbie-doll proportions, for example, found that her back would be too weak to support the weight of her upper body, and her body would be too narrow to contain more than half a liver and a few centimeters of bowel. A real woman built that way would suffer from chronic diarrhea and eventually die from malnutrition.” http://www.media-awareness.ca/english/issues/stereotyping/women_and_girls/women_beauty.cfm

I believe in being the best you can be – at any age or size. Be healthy first and foremost. If you are working out and seeking to drop some weight to be at your best health, that’s great. But be sure right now to take good care of yourself and each day walk out of the house feeling beautiful. One of the things I encourage every woman to do is wear pretty undergarments – there’s something delicious and wonderful about knowing you look pretty darn hot under those clothes! Do it for you.

More importantly, are you beautiful from the inside out? How’s your attitude? Are you loving and kind? Are you fun? Do you make others feel special? Do the words that spill forth from those glossified lips drip honey or venom? There’s no cosmetic in the world that paint on the kind of loveliness that radiates from a beautiful heart and soul.

Remember always, wild woman, that there is no one else on earth quite like you – you are a one of a kind treasure. Please always see that amazing creature looking back from your mirror. And if you're going to a holiday celebration this weekend, knock 'em dead, girlfriend!!!

Blessings, and a wonderful weekend!

Linda

Tips Thursday

2011-12-08T17:20:00.001-05:00

Yesterday I blogged that I would be sharing some tips on how to handle eating through your holidays. Here’s some ideas that I have either used myself or have heard about, and I hope they’ll help you as well!

1) Eat before you go! There’s a rule that you should never go to the grocery store hungry, and it applies to parties as well. Eat some thing before you leave your house – especially protein, which fills you longer. Have a hot beverage (coffee, tea) with it to add a little fullness. Then you won’t be grazing over the food all night.

2) Stay away from the cheese! Once ounce (about the equivalent of a pair of dice) run you about 120 calories. Needless to say, you pop 10 of those little bad boys with some crackers, and you’ve already eaten pretty much a day’s calories! Instead, go for the veggies – all you want – as long as they’re not dipped into dressings that are drenched in calories. Go for salsa instead. Just remember to fill up on the veggies and fresh fruit.

3) Use a small plate! Less loaded, less bloated!

4) There is no such thing as bad food. Just don’t go crazy with it – eat a tiny bit of it, so you will have the taste and satisfaction of having it. One small (or half) of a brownie is fine, it’s when I eat those three and four that I’m in trouble!!!

5) Stick to seltzer water or wine spritzers if you are consuming alcohol. Nurse one drink all night. Stay away from the mixed drinks, its loads of empty calories. Of course, one glass of champagne is nice!

6) If you are eating dinner at someone’s home, just take small portions. Aunt Sophie will be happy you’ve eaten her special dish, but you don’t have to succumb to family pressure to EAT! EAT!

7) Drink a LOT of water before and during meals. Oh yes, and if you are drinking, drink a large glass of water in between drinks – better yet, opt not to drink (see #5).

8) Station yourself as far away from the food as possible – make yourself take a hike over to the buffet and think it over before you get there!

9) Don’t skip dessert. That’s right, don’t skip it. Just have a little. It is the holidays and we all want to enjoy it. (See #4)

10) Eat only until you are full, and then stop and move away from the buffet or table, or move your plate away. Don't keep eating just because it tastes good.

11) Give yourself 10-15 minutes before you go for seconds. It takes your tummy that long to tell your brain you are full/satisfied, and chances are you won't really be hungry in 20 minutes.

12) Be mindful and intentional about everything you choose to eat. We consume WAY too many calories when we're just sitting around talking, or "picking". Choose well.

Most of all, remember how blessed you are to be enjoying your holidays with family and friends, and thankful that you have such an amazing choice of foods. Have fun, be safe, and eat healthy!

Please write in and comment about other ideas you may have to handle food at the holidays!!!

Blessings,
Linda

Wild Woman Wednesday

2011-12-07T10:24:00.002-05:00

Wild women give… from their heart, of themselves, and often! We often do it at personal time, expense and energy. Therefore, we often burn out… especially at the holidays. I’m laughing, because I think of the phrases “give till it hurts”, and “give blood”. Well, I actually did give blood this morning at our local blood drive! Think about it -- it is a great way to give back to the community, so consider that as a gift this year!

I received via email a very good article from Prevention Magazine this morning about ways to reduce stress and give the season meaning. I’d like to share that with you today, so exercise your eye and brain muscles as you read it, and be sure to ask the same questions to yourself and perhaps your family. You might be surprised at their answers.

Be sure to tune in tomorrow for Tips Thursday, where I will be discussing ideas on how to handling eating and food at those holiday get-togethers and parties. You won’t want to miss it – and tell your friends to join us! Don't forget -- for Christmas devotions, recipes, a poll, and all kinds of holiday goodies, visit my Christmas blog! CLICK HERE
Blessings,
Linda

HASSLE-FREE HOLIDAYS -- WAYS TO REDUCE STRESS AND GIVE THE SEASON MEANING
By Joan Borysenko, PhD , Joan Borysenko, PhD, is a scientist, psychologist, inspirational speaker, and author of Inner Peace for Busy Women and Inner Peace for Busy People.

So call me Scrooge. I got to a point several years ago when just thinking about the Christmas-Hanukkah season made me want to run away. Life was busy enough without the shopping, cooking, spending, and partying that these holidays always entail. The sight of Martha Stewart creating gigantic, glowing wreaths from scratch and baking batches of perfect designer cookies was utterly depressing. How could I ever measure up? Better just write the family an apology and hide in a hotel--or, better yet, someplace on Maui--until New Year's Day.

Holidays are often stressful, but ideally they can be oases in time that nourish us emotionally and spiritually and reconnect us to our best selves and to one another. Taking a few minutes to think about the following four simple questions can reduce holiday stress by helping you focus on what's most important to you.

What does this particular holiday season really mean to me? This Christmas will usher a new grandson into my family and the world. To add to the delight, my son Justin and his wife, Regina, are naming him after my dad, who died nearly 30 years ago. I am already overflowing with gratitude and planning the holiday around little Eddie's arrival and his mother's comfort. Thinking through what's most important to you about the holidays this year, and then honoring that with your time and resources, sets the tone for how meaningful your celebration will be.

If spiritual significance is what matters, you need to prepare for it. My friend Elisa's annual December ritual involves getting together with three old friends for an afternoon to reflect on the question, "How is the Christ child being born inside me this year?" Each woman takes a turn talking about a spiritual quality--or a service project--that she feels quickening within her. One year, Elisa spoke about a desire to help the homeless. She started volunteering at a shelter twice a month, and by the next Christmas, she was collecting personally meaningful presents for the homeless people who came there. She knew that Ralph needed new shoes, for example, and what size he wore. When she asked me for a donation, she had a list of people and their specific needs. Although I contribute to the homeless several times each year, the money goes to a general fund. But because of Elisa, Ralph--a person who is very real to me now--has shoes.

With whom do I want to spend the holidays? My husband Gordon's son and his family are very clear about holiday visiting. They come to Colorado for Thanksgiving but stay home in Arizona for Christmas in order to establish their own family traditions. Anyone from either side of the family is welcome to join them for Christmas--or not. There's no pressure or expectation, just clarity. And that puts everyone at ease.

Establishing whom you'll visit, or who will visit you and for how long, can avoid hurt feelings, misunderstandings, and time crunches. Loving communication, with a clear statement of what you want to do and why, is the key to arranging family get-togethers. If the presence of a distressing relative at a family gathering is too difficult to manage, you have the right to set healthy boundaries by turning down an invitation or by not extending one. Be prepared for consequences. You may be greeted with anger, wounded silence, or guilt-tripping. However, that could be the beginning of honest communication and reconciliation--a true holiday miracle. You need to decide if it's worth the risk. How much time and money can I spend? Getting real about your resources helps minimize stress before and after the holidays, when those mind-bending credit card statements show up. The key to giving from the heart with clarity and integrity lies in making a budget. Decide well in advance how much time and money you have to spend and then stick to those limits scrupulously.

My friend Connie, for instance, has more time than money. Every year she allots about $100 for Christmas gifts. That amount allows her to buy jars for the jams she prepares in the summer and baking supplies for the candies and cookies she makes during Christmas week. I always look forward to her homemade goodies, which bring some old-fashioned cheer into our home. In recent years, my family has confined our gift giving to children. Adults get charitable contributions in their name. The Seva Foundation, for example, provides money for eye surgery for a person in India or Nepal. A small gift can help restore sight to a blind person. Now that's a miracle. A gift to the Red Cross can help families rebuild their lives after this year's devastating hurricanes, and it will surely help others in times to come. Donate online at American Red Cross.

Are old traditions meaningful? You change and grow year by year, and so does your family. So old traditions may no longer make sense. For years I continued to make my mother's traditional fruited gelatin mold for Christmas--the one with maraschino cherries peeking out from the center of canned pineapple rings. It took a few years after her death for me to admit that hardly anyone touched the fabled mold anymore. The sight of those Day-Glo cherries nestled in artificially flavored gelatin just wasn't appealing to a health-conscious crowd. So I made a bold strike for freedom. The mold is history. We put a picture of Mom on the table instead. It's much more meaningful to reminisce and to celebrate her life rather than her cooking. The tradition of displaying pictures of our loved ones who have passed is new. We hope our children will keep it going when we're gone, making the holidays an opportunity to give thanks to those who came before them and to inspire those who will remain when they, too, have passed from this world.

My wishes for you this holiday season are fruits of the spirit--love, joy, and peace. Taking the time to think about what the holidays mean to you is the foundation for a stress-free, peaceful season of light. May you and your loved ones be blessed, and a blessing to this world.

Tips for a meaningful holiday Sponsor a needy child from overseas in honor of your family. (Try Save the Children or Christian Children's Fund.) A few cents a day gives a child food, clothes, and an education. If you have kids, they will enjoy the letters from your "adopted" child and will experience the joy of helping others. Make a pact with a friend to complete your shopping a week before the holidays begin. Check in with each other to keep on target. The holidays are much more meaningful without a mad dash to the finish.

Let go of holiday guilt. Even if you don't send out cards this year (or if you get to it in February), your cookies go unbaked, and the dog eats Uncle Harry's gift, your loved ones will still love you.

Tickle Me Tuesday

2011-12-06T14:14:00.000-05:00

We all know those people who go through life with big ol’ sourpuss face – like they’ve been sucking on lemons. These are the folks that will find the negative in ANYTHING! I think of them as idea snipers, energy vampires, and wet blankets who seem to glory in find any and every inconceivable reason why something cannot be accomplished. They stand with the iron clad list of rules in one hand, and the past in the other. “Well, we’ve ALWAYS done it THIS way…” or “But this is what the rules say…” Stick to the routine, the same mundane, the path of least resistance – that’s their mantra. Oh, I don’t think they mean to drag everyone down – maybe it’s the way they were raised, or life has just been hard on them. However, that doesn’t mean that they can’t be a monkey wrench in a great new idea, nor take the joy out of the moment. The saddest thing is, in my estimation, is that these are the folks that rarely seem to spontaneously break out in laughter or find the delight in everyday living.

While I can be nauseatingly positive, I have also found myself with a lousy attitude of “Nope, won’t work, can’t do that, I’m just gonna sit here and look at the world through grey-colored glasses!” I can be as cantankerous and stubborn as the next gal, especially when I’m stressed and tired and overloaded.

So here’s my suggestion for today – let’s all really exercise our laughter muscles. Look at the humor in a given situation – look hard if you have to, but make a concerted effort to find something at which to smile, laugh, or give it the old bahonkin’ belly laugh! Hunt down the ho-ho-ho, honey! Find the fun. If someone is annoying you, imagine them speaking in a squeaky voice. Turn the tables on a bad situation. For example, last Thursday I was coming out of a building, walked around the back (where, thank goodness, no one could see me), and I just PLOP – tripped and fell flat on my hands and knees. The good news was, nothing was broken and my favorite gym pants weren’t ripped! I just laughed at myself, and was thankful there was no audience to see my bruised knee and ego! When I think of one person who is a professional wet blanket, and has more whine in her than most vineyards, I just think of her as Eeyore from Winnie the Pooh, and then try to think how sad it must be to live like that – it helps my heart stay tender, and my brain from exploding.

Do something outrageously at home! If the hubs or kids are acting up at the dinner table, start a food fight! Okay, it’s not exactly the prim and proper way to discipline and you’ll have to clean up afterwards, but imagine the laughter and the memories – priceless! Sit down and watch a comedy movie or sitcom. Find time to laugh. Never lose your sense of humor – it is crucial to survival.

Giggles and blessings,
Linda

Messy Monday

2011-12-05T16:24:00.000-05:00

I don’t know about you, but my internal clutter is reflected in my external life. I tend to get a bit messy or lax when I’m juggling too much and racing around. I don’t put things away as well as I normally do, and it just makes life that more difficult for me. The shoes get tossed in the closet, the mail on the desk, and the messier it gets, the more frustrated and internally messy and unorganized I feel. You know those shows on TV where they go in and try to help hoarders clean up their lives? Well, while my house/car/desk aren’t like that, sometimes I feel as if my mind is – little pathways to the main events, with stacks of thoughts piled sky high on either side.

Today let’s work on exercising our unclutter muscles. Take one or two 15-minute blocks of time and declutter your desk, kitchen, office, bedroom – wherever it’s looming at you the hardest – and declutter. Then… get a pad and paper and write down/declutter your brain with things that you need to do. At least that way you’ll have it written down – oh yes, and make sure it’s all written in one notebook, or phone – NOT on sticky notes or a bit of paper here or there!!

Start the week off right, because it’s only going to get more hectic with each passing day for awhile. Breath, declutter and feel internally and externally lighter.

Blessings,
Linda

(illustration by Paul Foreman)

Take Off Thursday

2011-12-01T14:45:00.001-05:00

Start your engines, ladies, because today is the official start of the holiday season, December 1st!!!

The sugarplums are gearing up to start invading our dreams, Santa will be on every corner ringing his bell for a donation (so be sure to keep a buck in your pocket at all times and give generously), the schools and churches will be gearing up for kids programs, people will be stringing their lights outside in a mad array of unmatched colors and bulbs, and the shoppers will be out in droves to share in the madness. And so begins the time of good cheer, friendship, financial disaster, and insanity.

I will try to be giving some tips and tricks to help you organize the tinsel-covered tasks while you seek out the quieter, holy season of peace, love and joy. Today we begin preparing our heads, our homes, and our hearts.

So what is “take off” Thursday all about? No, it’s not like the shot you hear as you begin a race, although it sometimes seems that way as we rush to accomplish everything on our lists. No, today I want you to exercise your toss it out muscles. Spend about 15 minutes today to go through your closets, household items, and rooms and see what you can eliminate. Find ten things to toss – clothing, duplicate kitchen items, toys that the kids no longer use. If the items are in good shape, donate them to your local Good Will or Salvation Army. You know there will probably be a lot of stuff coming in on Christmas that will clutter your house/life, so begin making room. Get the kids involved if you have them, so they can learn how to give to others. Do this for the next few days… just keeping going through the house with a critical eye, asking yourself “Do I really need this?” If you haven’t used it or worn it in six months, get rid of it!

Then sit down with a cup of cocoa (because, after all, it is the first day of the holidays, and that demands cocoa!), and begin to take off some of the anxiety and stress in your life – unclutter your mind and spirit and heart. What things are weighing you down? What would life look like if they were all gone in the morning?
What little tiny thing could you do today to walk towards that goal of a less cluttered self?

Ready? On your mark… get set… GO! You’re about to embark on the best holiday season of your life!

Blessings,
Linda

P.S. Also visit www.mylittlechristmasblog.blogspot.com for a daily advent message, and lots of Christmas goodies!

Wild Woman Wednesday

2011-11-30T23:14:00.001-05:00

I have started training with kettle bells for my certification the end of January. Talk about wild! Tonight after coming home from the gym, I had to use my foam roller for myofascial release on my legs, and my thera-cane for trigger point therapy on my shoulders and back. What was I thinking?!?! This is intense!!! I watch the other trainers (most of whom are young enough to be my children), and they are so full of energy and stamina. But what is great is that they are so supportive and willing to share their knowledge with me. It’s such a blessing to be working with these people.

Today find your courage muscle and step up to that dream you have been holding for so long. Are you ready to make the commitment to your body to have better health? Have you always dreamed of running a 5K and just been afraid because it seemed too big? Wanting to go back to college and finish that degree? What’s your dream?

You know, I sat on my butt for a lotta years until I got sick and tired of being sick and tired, and finally began my own program to lose weight and get healthy. That gave me self-motivation and courage to go back to dancing, and to college. Now, five years later, I’m 50 pounds lighter, in the best shape of my life, back in college, go dancing most weekends, earned my personal trainer and life coach and Pilates certifications, and I’m still reaching for the stars for as long as I'm able. Please understand, I’m sooooo NOT trying to blow my own horn here – all I’m saying is that YOU CAN DO IT!! Take the first step, don’t be afraid. Like working out, it takes hard work and some sweat and pain. But YOU CAN DO IT! You achieve a baby step, then another, and another. It is SUCH a SWEET feeling of accomplishment. Just take that first little step…

YOU ARE A WILD WOMAN FILLED WITH PASSION AND COURAGE!!! What are your dreams? Jump in, girl, and get started – life is not a dress rehearsal – LIVE JUICY!!!!

Blessings,
Linda (Live Juicy poem by SARK)

My Advent Invitation

2011-11-30T17:16:00.002-05:00

I would like to invite you to join me at my blog entitled MY LITTLE CHRISTMAS BLOG beginning December 1st. It's my way of offering to you my version of an advent calendar, filled with daily devotions, Christmas music, recipes, Christmas film clips, a holiday movie poll, Lots of links and trivia, and if you scroll to the bottom, you can watch my all-time favorite movie, "It's a Wonderful Life" in it's entirety! Just click on the title above!

May you enjoy counting down the days with me!

Blessings,
Linda

Top Twelve Tuesday

2011-11-30T12:15:00.002-05:00

I am a Christmas movie freak. I unabashedly LOVE Christmas movies. There’s nothing like snuggling up on the couch, grabbing a bowl of (air-popped) popcorn (hold the butter and salt, please), and getting all sloppy and sentimental. I admit, I can sing along to any of the songs on Mr. Magoo’s Christmas Carol (… with razzleberry dressing…). I feast my eyes, ears, and soul and just lose myself in the classics. I become 8 years old again whenever Rudolph is on, and I want to hug the humble bumble before I die.

Now I know these are fantasy escapes, and there’s usually no way to solve all the relationship and world problems within a two-hour time span. But watching George search for Mary, and hearing a bell ring knowing somewhere an angel got her wings, always chokes me up. What can I say? and who doesn't need a bit of an escape during the stress of holiday preparations?? I just love watching all the classic TV specials (Rudolph, Frosty, Jack Frost, Rudolph's Happy New Year... the list is endless).

So, here are my top 12, dandy dozen favorite Christmas movies of all times (in order). Always get the original black and white versions if possible!!! During the course of the next month, may I suggest you exercise your sloppy sentimental muscles, get together with family and friends, and watch a few? There’s sure to give you a case of the warm fuzzies! I hope this list will take you down a happy holiday memory lane walk! I would love to hear your comments as to your favorite holiday movies or TV shows, or if you have a favorite memory with one of the movies I mentioned!!!

Blessings,
Linda

1) It’s a Wonderful Life – we all have probably seen this one. George Bailey learns what it’s like if he’d never been born. Jimmy Stewart and Donna Reed are great together! I even have the soundtrack!

2) A Christmas Carol – must be the one with Alistair Sim as Scrooge. Others are good, but this tops them all.

3) Miracle on 34th Street – again, must get the B/W original with Edmund Gwynne and Natalie Wood as Susan.

4) White Christmas – A staple for the holidays – love Rosemary Clooney’s dress and performance in the torch song “Love, You Didn’t Do Right by Me”.

5) The Bishop’s Wife – Now don’t get me wrong, I also can watch Denzel and Whitney in the remake over and over, but there just ain’t nobody like Cary Grant!

6) Christmas in Connecticut – Move over Martha Stewart! The premise here is that Barbara Stanwyck is the ULTIMATE homemaker/wife/mother writing a column each month for a women’s’ magazine – only to find out she can’t even cook. Then she has to host a veteran for Christmas dinner, and it’s hysterical what happens next.

7) Heidi – I have been watching Shirley Temple’s classic for years and years, and it just gets better each time.

8) Come to the Stable – a little known classic Christmas movie with Loretta Young (from the Bishop’s Wife) and Celeste Holm (the original Philadelphia Story, All About Eve) as nuns. I actually had the joy of meeting Celeste Holm once – I gushed like a teenager!

9) Mr. Magoo’s Christmas – I grew up with Mr. Magoo cartoons, and this wasn’t shown for years on regular television. When it finally came out on videotape I was overjoyed. It just wasn't Christmas without it!

10) March of the Wooden Soldiers – I can remember being a little girl, decorating the Christmas tree in my grandparent’s home, and watching this on television. It always makes me want to buy tinsel and hang it on the tree – I usually put this one on when… yep… I decorate our tree!

11) A Christmas Story – my favorite character is the father played to perfection by Darrin McGavin, and the FRAGILE line still doubles me over with laughter.

12) A Charlie Brown Christmas – I have worn out a CD playing the soundtrack over and over every holiday season. You have a stake of holly in your heart if you aren’t moved by Charlie and his little tree. This is a theological wonder – listen closely as Linus explains the true meaning of Christmas!

TV Specials Honorable mention:

Emmet Otter’s Jug-Band Christmas – back in the 70’s HBO put this “muppet-y” Christmas special out, and it is just so sweet. Unfortunately, it’s fairly expensive to get now, so be sure to see if you can find it on YouTube or borrow a copy. A real cuddle fest.

The Spirit of Christmas - if you grew up in the Philadelphia area in the 60's, chances are you saw this growing up. It was originally a half-hour Christmas special put on by Bell Telephone, and features the Mabel Beaton marionettes. There are two segments - the first is the retelling of "The Night Before Christmas", and the second is the telling of the nativity (in the Bible, Luke 2:1-20). It is simple and so beautiful.

The Snowman - narrated by David Bowie, this animated Academy-Awarded nominated short film is a charming tale of a young English boy who finds his snowman has come to life, and takes him on an overnight adventure. The illustrations and soundtrack are gentle and beautiful.

Multi-tasking Moratorium Monday

2011-11-28T08:25:00.000-05:00

Whew… it’s Monday, and we’re one holiday down. How are you today? Happy? Exhausted? Glad to get back to the office and have the kids back in school? Already looking forward to getting family/friends together for the next holiday bash? And so begins the Christmas countdown… and your next endless list of things to do, get, prepare, etc.

There’s been a LOT of hype for years now about multi-tasking. You know, put on your makeup and drink your coffee and talk on the phone (using a speaker, of course) and listen to your audio book all while you’re commuting! Let me tell you, I am an expert at putting on mascara/blush/lipstick without even looking in the mirror. Eyeliner… hmmm… not so much. I see it at the gym: on the treadmill, reading, earphone in one ear listening to music while clandestinely chatting away on their cell phone, since you’re not supposed to use a cell phone on the gym floor). I see it at the office: speakerphone on (but muted) attending a conference call meeting, two screens up with different projects while the desk is covered in paperwork, while talking to someone else in the office. We all do it at home: meal cooking, helping one child with homework, while tracking another as they try to share the dog’s food, while the laundry is going, and the phone is ringing… Wait, I’m exhausted just reading this. And even when we’re not physically multi-tasking, we’re mentally multi-tasking, switching topics at a nanosecond – the noise in our heads invades each thought until we’re unable to focus on any one thing.

Today, let’s begin exercising our FOCUS muscles and put a moratorium on multitasking. A recent study showed that multi-tasking isn’t a good thing, and that switching mindsets creates exhaustion and mediocrity or even failure at the multiple tasks you’re trying to complete. (See the three links below for the articles and the study itself).

For today, instead of trying to do ten things at once, first write out a list of all the tasks you wish to accomplish today (just today). Then begin – but give everything you’ve got to the task at hand – focus only on that task until it is complete. Once done, go on to the next task on your list, and repeat. When you are speaking to someone today, whether by phone or in person, be fully present and give them 100% of you. Instead of thinking of all you need to do, when you walk to your car or take a walk or wait in a grocery line or doctor’s office, be totally in that moment. Notice the colors, the sounds, the smells, the textures. Give yourself over to that particular point in your life, because it will never be there again.

I’m going to be doing this with you, because I’m a multi-tasking freak myself. The other night I was on the phone with a friend, laptop beside me, TV on, and painting my toenails. Trust me, I barely remember half of my friend’s conversation, little of the TV show, and my little piggies look like a “Jungle Red” slaughterhouse!! Did I do all these things at once? Sure! Did I do ANY of them well? Nope.

I suspect that if we develop our ability to be less multi-tasked and more “I’m in the here and now giving this task/person my full attention” tasked, not only will we become more productive, but perhaps even a little more at peace, enjoying each moment a little more. Would LOVE to hear your comments and results!

Blessings,
Linda

http://www.huffingtonpost.com/2011/08/13/multitasking-is-bad-for-you_n_925958.html
http://www.fyiliving.com/research/jg-kvm-multi-tasking-exhausts-you-quicker/
http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1147689

Flock to the Shops till You Drop Friday

2011-11-25T22:37:00.000-05:00

So, did you stay up past your bedtime last night going out to the pre-black Friday bargain opportunities at 10pm or midnight? Did you get up at half-past dark-thirty to join others $eeking to $ubstantially $ave big bucks before most of us even thought of our morning coffee? I wonder how many calories you burned today in your battle against the mall madness to find the Holy Grail sale?

Personally, I took the opportunity of having today off to get some extra sleep and take advantage of some down time to watch an old movie or two and catch up on some studying and homework assignments. Then I went out tonight and celebrated my friend’s birthday with her. It was an unusually relaxing day, for which I am thankful. I also found myself not wanting to eat a lot of food – I kept things light. While I didn’t pig out yesterday, I still did eat more than I normally do on a given day, so I wanted to “detox” a bit.

How about you? Are you tired? Feeling overfed? Wondering when you will find a bit of rest and relaxation this long weekend? Friend, let me suggest you exercise your “time for me” muscles over the next day or two. Whether you have been battling the crowds while shopping and overspending, dealing with relatives or stress by overeating, or generally just overdoing it, it is time to slow down a bit. Perhaps you can find 15 minutes to walk outside by yourself, taking time to breath, admire the beauty and healing nature provides, and just the peace and quiet a short walk alone can give you. If you are like many other women, the demands of the preparation and clean-up of the Thanksgiving meal, and the associated visits and guests, along with the demands the rest of the weekend will bring, can leave you feeling as tired as a wrung-out dishrag, as my grandmother used to say.

For the rest of the weekend, be sure to eat smaller meals, within your caloric range, and hydrate often with water. Stick to more veggies and fruit, and resist the temptation to eat past the stage of satisfaction. Walk away from that second piece of pie, and eat slower so your body signals can tell you when you are truly full. Thanksgiving is not permission to become the gluttony goddess!

May the rest of your holiday weekend bring you blessings and joy and healthy eating!

Blessings,
Linda

Wild Woman Thanksgiving

2011-11-24T22:05:00.000-05:00

It is now 9:30 at night, and I am finally settling down to watch my traditional “Miracle on 34th Street” movie. The dish washer is finishing up the second load while the pots and pans dry are nestled in their drying rack. Every piece of Tupperware is now in use, either in my refrigerator or in the containers taken home by family and friends. That’s one of my post-Thanksgiving tricks – give all of it away, so you don’t wind up eating too many leftovers! You know how easy it is to talk yourself into overeating: “Oh, I ate waaaay too much on Thanksgiving, so I might as well just eat myself into a lost weekend and start all over again on Monday. If you overindulged today, just start fresh now.

I started my day by going to the gym for a new class. Can I tell you how packed the gym was? The studios were filled with people stepping, spinning and sweating. Now my gym is a big, beautiful place, and still every treadmill and elliptical was movin’ and groovin’. This is called paying the calories forward. Burn it now, eat Thanksgiving dinner with no guilt! It was impressive. The minute I got home I began all the food preparations, so truly this is about the first time I have had to just sit down. I know many of my wild woman friends out there are feeling the same way.

Now I know, I could be driving to some mall store right now to start my shopping early. I must admit I crack up watching that crazy woman in training for the Target store sales. But… I cannot think of anything on earth that I want badly enough to go shopping tonight, midnight, or 5am tomorrow. Bless the hearts of all you dedicated shoppers out there, and remember to consider all that walking your cardio!

As you finish up your day, I encourage you to count your blessings, and as the song goes, name them one by one. The holiday madness begins tomorrow, but don’t think about it just yet. If this wasn’t a happy day for you, I am sorry. I’ve had some lousy Thanksgiving holidays myself (including two hospital stays), and they’re not easy to cope with, but try to think of one thing for which you can be thankful, even just that your heart is still beating and tomorrow you can start fresh.

Wild women, may you rest your weary heads tonight, may your heart overflow with blessings.

Linda

Take a Moment Tuesday

2011-11-23T09:16:00.001-05:00

Several weeks ago, as I drove home one evening, I saw at least two houses in my neighborhood that had already decorated for Christmas. I mean full-out, lights and music and all the ho-ho-ho every electric socket could muster kind of decorating. Within the same area, two other houses still had all their Halloween decorations up – bizarre orange/black lights glowing and seeping into the street. What an odd combination.

It seems we have lost Thanksgiving (on many levels). We begin getting ready for Halloween practically at the end of August, then slide right into Christmas. Even the traditional day after Thanksgiving “black Friday” has now started weeks earlier in advertising, in stores, and on the internet. We’re driven by culture and media to move faster and faster, go-go-go towards the holidays, and run that hamster wheel life into the ground. And let’s not forget, it all has to be absolutely perfect (as if Martha was going to come in, inspection ready in her white gloves).

In the 80’s a fitness motivator was famous for her phrase “STOP THE MADNESS!” Today, let’s take her advice. Exercise your put on the brakes muscles, and take a moment to enjoy the next few days. Don’t think about Christmas yet. Put aside all things Christmas and focus on your day today. Enjoy the sights/sounds/smells/feel of your immediate moment. If you are in the grocery store shopping, watch other shoppers. Look at the colors, the fresh veggies, the smells as you go past the bakery (because they’re probably fanning out the baking pie aroma to entice you). Listen to all the sounds around you, from the piped-in music to the funny conversations at the check-out line.

Purposefully cultivate a thankful spirit as you prepare your home and heart for Thanksgiving. Begin your blessings list that you can share at the table. Is there anyone else you can invite that would be blessed by spending Thanksgiving at your table? A single mom with her kids? A single person who may be alone this Thanksgiving? An elderly person you may know? As you go through your pre-Thanksgiving preparation, be hyper-aware of each moment, and be thankful for it. If it’s cleaning, be thankful for the roof over your head. If it’s laundry, be thankful for clothes to wear. You get the idea. Begin thanks-living.

Blessings,
Linda

Moderation Monday

2011-11-21T15:29:00.000-05:00

Moderation -- balance, within reasonable limits, without excess.

As we approach the one day of year that seems to always focus a majority of time and effort on food and eating, I’d like you to exercise your moderation muscles starting today. The Thanksgiving feast offers foods that bring with them great emotional attachment, those comfort foods that you grew up with as a child, the hot gravy and mashed potatoes, and of course the pies! It’s all good, and yummy, and NOT outside your eating boundaries. When I lost my 50 pounds, I didn’t give up any food that I really enjoyed. That’s right, not anything. HOWEVER… I ate within my caloric daily intake, and in moderation.

Did you know that many Americans eat between 3,000-5,000 calories on a holiday? That’s two-to-three times your daily healthy limit!!! No wonder we groan as we push away from the table and literally our stomachs ache after “the big meal”.

Here’s what I recommend doing -- you know that on Thanksgiving Day there will be a very large temptation to overeat, and by that I mean eating too large a portion, well past your hunger limit. Everything tastes so good, you are busy talking and laughing around the table and don't even realize how much you're eating, etc. This week, until that meal, eat a bit lighter, and watch your calories a little more closely. First off, you will be easing up on the overall weekly calorie intake. Remember, one pound is 3,500 calories, and if you eat 500 calories more than you burn every day, you will gain one pound in a week. Do the math. Secondly, your tummy may just get used to eating a bit less and you won’t want as much food on Thanksgiving.

Additionally, plan out what you want to eat on Thanksgiving. Use a smaller plate. Fill one half of your plate with veggies, one fourth with your carb (mashed potatoes, stuffing, etc.), and one fourth with your protein (turkey, ham, etc.). Be VERY sparing on the gravy and butter. I’m not saying don’t eat any, but don’t slather it on that hot roll, and don’t drown the meat and potatoes with it. One trick is to keep your salad dressing or gravy on the side, and dip your empty fork into it before taking a bite of food. You’ll still get the taste of the dressing, but without all the extra calories. Take smaller portions. Give yourself permission to go back and have seconds if you are still truly hungry, but chances are you won’t be, since you will have given your stomach ample time to tell your brain you’re full (it takes 20 minutes for that to happen). Using the half/quarter/quarter measurements above, if you do go back for seconds (after waiting for 15 minutes to ensure you are still hungry), keep half the plate for different veggies, and a quarter for a different carb, and a quarter for a different protein. By eating carefully, with mindfulness and moderation, you can still eat a little of everything without stuffing yourself sick.

Start today – think, plan, and know how you will handle your holiday meal.

Blessings,
Linda

Thanksgiving Thoughts Thursday

2011-11-17T10:02:00.000-05:00

The countdown has begun – T minus seven days until Bird-day! Whether you’re having turkey, ham, pasta, a grilled cheese sandwich, a tofurky (a tofu turkey) or a turducken (a chicken stuffed into a duck, stuffed then into a turkey – don’t ask – who thinks up these things???)… you’ll probably be eating at some point in the day. As I said in yesterday’s post, the holiday can be a blessing and still be stressing!

I speak often with my clients about mindful eating – being intentional about our food intake, portion size, and eating when we’re hungry, not just because we’re bored or stressed. I found a great article on www.caloriecount.com that I’d like to share with you today about eating mindfully. I HIGHLY recommend using caloriecount.com to journal your food and activities. It’s a free website, and provides not only a calorie count for your food, but also provides a daily grade, info on fat/carbs/proteins, and can track your sodium intake, cholesterol, vitamins, sugar, and your weight. I use it daily myself. Did you know that people who consistently use a food journal double their weight loss chances?

The author of the article is Michelle May, M.D., the author of the book Eat What You Love, Love What You Eat. This article is an excerpt from chapter six of that book.

Time to exercise your muscles of intentionality, just in time for Thanksgiving.

Blessings,
Linda

***********************************************************
SAVE THE STUFFING FOR THE TURKEY: EAT MINDFULLY INSTEAD

By Michelle May, M.D.

While this advice may seem counter-intuitive, this holiday season, experience maximal pleasure from all the wonderful food and special occasions. By eating mindfully you’ll eat less and enjoy it more. The key to mindful eating is to love what you eat. In other words, notice all the little details as if you were writing an article about your Thanksgiving meal for a gourmet magazine. The following tips are excerpted from chapter six of Eat What You Love, Love What You Eat.

•Focus on the people you’re sharing your meal with. Engage in interesting conversations, ask questions, and really listen to your companions.

•Before eating, notice how hungry you are. If you aren’t hungry, become aware of the reasons you feel like eating anyway. If it is for social reasons, then be social for a while longer, knowing that there will be plenty of opportunities to eat when you get hungry.

•Decide how you want to feel when you’re done eating. Stuffed and miserable? Or comfortable and content? Then fill your plate (or order) accordingly.

•Mentally describe the table setting and the ambiance. Notice the aromas, colors, textures, and presentation of the meal.

•Before eating, take a moment to be truly thankful about where your food came from, including all the people who invested their time, effort, and talent to get it from farm to plate.

•Choose food carefully by asking yourself what you really want and need to eat. Don’t waste your appetite on cranberry sauce shaped like a can if you don’t love it!

•Put one small bite in your mouth. You only have taste buds on your tongue so the flavors of a large bite of food are lost on your teeth, cheeks, and the roof of your mouth.

•Notice the texture and flavors of the food on your tongue, then slowly begin to chew the food. Breathe while you chew since flavors other than salty, sweet, bitter, and sour actually come from the aromas.

•Set your fork down between bites. If you put a bite of food in your mouth then immediately begin to load your next forkful, your attention will be on the next bite. And if you are focused on the next bite of food instead of the one you are eating now, you won’t stop eating until there are no more forkfuls left to load.

•Sit for a moment and let the flavors and experience linger before you take the next bite.

•Notice as the food gently fills your stomach. Pause for several minutes in the middle of eating to reconnect with your hunger and fullness levels and enjoyment of the meal.

•Food is abundant this time of year (actually, year round for most of us!). Remind yourself that you can eat more later or at another meal so there’s no need to eat as though food was scarce. When you eat it all now, you risk ruining an enjoyable meal by being too full. Mindful eating is a great way to enjoy Thanksgiving and other meals more while eating less. You’ll be thankful that you did!

You can find the article at: http://caloriecount.about.com/save-stuffing-turkey-eat-mindfully-instead-b538580

Wild Woman Wednesday

2011-11-17T09:37:00.000-05:00

Wild women love life. We are a passionate people, and enjoy family, friends and food! Sitting around the table laughing, talking… and eating. For those of us who don’t have the whole Norman Rockwell ideal Thanksgiving thang going on, we may be facing a difficult holiday… which can also mean eating. Seek out one another, ladies – is there someone who would love to have a seat at your table? I remember being a single mom and my daughter, my mother and I being invited over to a dear family who had quite a number in their group. It was so much fun! As an only child in a small family, I can also remember one Thanksgiving as a teenager being invited over to my girlfriend’s home with a HUGE Italian family. I had a blast, and also tasted many new foods that had never been served in my German home – roasted chestnuts, artichokes -- and pasta on Thanksgiving??? Who knew?!?!

Thanksgivings growing up for me were at my grandparents – the big dining room table had the leaf put in it (only on special occasions did that happen), and the aunts and uncles would arrive, along with my cousin. Grandmom had these barrel-shaped glasses that had a pattern of frosted grapevines on them, and when they were on the table, well, you knew something was special. I always looked forward to the traditional feast, and the pies galore sitting there on the side board all morning, begging me to sneak a taste. But no… we had to wait until after dinner.

One of my Thanksgiving traditions is watching “Miracle on 34th Street” – the original black and white version with Maureen O’Hara and Natalie Wood. I never get enough of this movie. I also like to open my Bible and read Psalm 100. I’d love to hear some of your traditions – please comment!

Exercise those big, beautiful hearts this year – invite someone over if you can, and if you are alone, do the same! Seek out a seat at a friend’s table – she’ll appreciate a helping hand and your friendship on that special day. Go to your local soup kitchen and serve – there’s nothing like focusing on others in need to make you realize how blessed you are where you are in your life right this moment. Choose to make it a great day.

Blessings,
Linda

Take It To The Next Level Tuesday

2011-11-16T16:29:00.000-05:00

I have embarked on a new fitness regime, because I’m training for kettlebell certification in late January of 2012. I have been watching some of the other female trainers as they did their certification training, and they went from good bodies to GREAT bodies! Tight, lean and amazing. I am also going to begin training for Pilates Reformer certification about the same time, so I need to commit to getting very serious about my workout, my nutrition, and focusing on the goal.

To that end, I will be keeping you posted on what’s happening with me, and sharing details about the workout, the nutrition, and the development.

I write this to encourage you to begin a program for yourself. Perhaps you already have a regular workout and fitness routine, and you just would like to take it to the next level. Or maybe you have been playing with the idea of starting a workout, but haven’t had the motivation to get it into gear yet.

Okay, wild women, it’s time – let’s do this together. Tell me about your routine, send pix, and let’s do this as a group! It would be fun to run this race together and encourage one another along as we progress. Join me!

Get those gotta do it muscles of determination and motivation flexin’!!!

Blessings,
Linda

Magic Monday!

2011-11-15T09:12:00.001-05:00

Monday. It’s got a bad rep – “Monday, Monday… can’t trust that day” sang the Mamas and Papas. “Just another manic Monday… sang the Bangles. The alarm clocks goes off, we groan, pull the covers over our heads, and lament the sad loss of the weekend, which has been spent quicker than a kid with a dollar in a candy store! Traffic seems worse, work looms larger, and we begin the countdown to Friday.

Wait a minute! We can change this.

Let’s exercise our optimism and creative muscles and begin looking at Monday in a whole new light. That bad rep is nothing more than a bad rap! This is the beginning of a new day/week of possibilities. It’s the chance to keep pursuing your dreams, a fresh new start. Instead of complaining, how about celebrating?

Now stop throwing things at me via your computer screen and just think about this for a minute. Our perceptions are our reality. So in order to change your reality, change your perception, your paradigm. Look at Mondays differently – as a day to look forward to, a day to begin tackling the world, or your little corner of it.

I don’t know what your week looks like – and none of us truly knows what tomorrow will bring, so just look at today, look at Monday and be thankful and blessed for what you do have in it. Call it Miracle Monday, Magic Monday – whatever will cause you to get a little excited or enthusiastic. Make it a special dinner night – who says you can’t have pizza night on Mondays? (Just don’t get so enthusiastic that you eat half the pizza – remember to be mindful about that one!) What can you do individually, or as a group with family and friends, to make Mondays special? How about a special breakfast to start the day off right? Or make it Movie Night Monday and gather with some friends to enjoy a rental at someone’s home.

Too often we work so hard all weekend at getting all the fun into two days, or being a weekend warrior, or running ragged to finish chores, shop, take the kids to their activities, and who knows what? So maybe settling back into a weekday routine may be a blessed relief for you!

You are a wild woman, and you can make Monday a day that will start the week off with a BANG! Celebrate! Enjoy life. Live Mondays JUICY!

Blessings,
Linda

Flakey Friday

2011-11-11T09:57:00.001-05:00

While autumn is my very favorite season, I do find that the wonderful brisk chill in the air can begin to dry out my skin as much as those crunchy leaves now carpeting my driveway and lawn. ‘Tis the season for dry, irritated and flaky skin. So today we’re going to exercise our moisturizing muscles to help keep skin smooth, supple and soft – at a major league savings!

I offer a course called “The Secret Spa in Your Kitchen”, which teaches you how to find all kinds of wonderful, spa-like treatments right in your kitchen pantry, for a fraction of the cost of high end department stores and salons. Part of life is about feeling good and saving money, so let’s get started!

Lots of us love luxuriously long, hot bubble baths (with candles, music, a glass of wine or cup of tea, and a good book). Ahhh… you soak, read, relax, and come out looking like a little prune woman! However, hot water robs your skin of its natural oils. It’s better to take lukewarm showers for no more than ten minutes or so. But when you do need a therapy tub treatment, immediately before you towel off grab your favorite moisturizer (or plain old olive oil), and rub that into your skin – THEN towel dry. The oil will trap the moisture in your skin. If you have sensitive skin, be sure to pick up some sweet almond oil, which is the least reactive to all skin types. You can find it at most health food stores, or bigger stores like Wegmans and my very favorite, Whole Foods.

Do your hands feel like you’re wearing cactus gloves? Does your skin crack? Ow-chee-mama! Here’s a solution. You know all those fancy-schmancy (and very expensive) sugar scrubs out there? Put away your pocketbooks, girls, because here’s a scrub that will cost you about ten cents. Grab your white sugar (because you don’t want to eat it ever, so here’s the perfect use for it), and pour in into your cupped hand until you have about ¼-to ½ cup. Pour olive oil over it, until you have a pasty consistency. Begin to massage this over your hands, exfoliating and buffing away all the dead skin cells. It’s the same motion as washing your hands. Second step, just add a little squirt of your favorite liquid soap, keep scrubbing, then add just a bit of warm water and suds it up. Rinse with warm water, pat dry, and then use your favorite hand lotion. The results are terrific, and you can do this daily. Just be sure to scrub GENTLY! You can use this on your hands, feet, knees and ankles – NOT on your full body or face!! For an intensive treatment on your hands/feet, don’t use liquid soap – just rinse off and put on cotton gloves or socks. I recommend you do this before bed.

For an herbal oil bath, run a warm (not hot) bath, and toss in a half-dozen herbal teabags of your choice (I’m partial to chamomile, or the sleepy time teas, and my favorite lavender tea). Add about an 1/8th of a cup of olive oil, and soak for ten minutes. Be careful – the tub will be slippery when you get out!!! Again, when you’re done, use the routine above for moisturing afterwards for a double-dip treatment!

Another tub treatment is to simply add whole milk and oatmeal – oatmeal soothes the skin, and the lactic acid in the milk softens the skin. If you are lactose intolerant you may want to be careful that the milk doesn’t cause any problems – check with your doctor first, or do a test by putting milk on a patch of your arm and see if you have any reactions. Add 1-2 cups of whole milk, and about 1/4-1/2 cup of plain oatmeal (not instant). Oh yeah, be sure to scrub the tub immediately afterwards!!

I hope you’ll make time for yourself this weekend to treat yourself to a silky soft spa treatment. And if you’re in Ewing, I invite you to Central Church where I will be speaking on “Holi-DAZE stress management”, and you can also enjoy a relaxing pre-holiday breakfast with other amazing wild women! It begins at 8:30, and you can find contact info and directions at www.worshipatcentral.com. Have a wonderful, relaxing, silky soft wild woman weekend!

Blessings,
Linda

Tidy Up Thursday

2011-11-10T16:42:00.003-05:00

No, wait; before you decide not to even bother reading this… give it a shot! Try to have an open mind...

Let me be the first to admit – I am not a fan of cleaning. Oh, I always feel wonderful when my home is shiny, tidy and everything is organized and in place. Let’s see… that was back in 1980-something???? Truth be told, when the mood hits me, I feel great about organizing my household. But cleaning, well, let’s just say a maid service is definitely on my “Please Santa May I Have” list! I remember reading somewhere that Old Hollywood movie star Ingrid Bergman loved to clean. I also know some women who, when stressed, go on a cleaning rampage around the house. Anyone who wants to get out their stress, let me just say I would gladly be willing to give you the opportunity to work that out at my place! I know – it’s a remarkably large gesture of love on my part, but hey, I’m there for you, sister wild woman!

Especially with the holidays coming up, our stress levels skyrocket when we think of people coming over to our homes. We imagine them sneaking their little white gloves on and testing our shelves to see if we’ve properly dusted. Are you kidding me? Hey, if I can’t see the top of it, then it doesn’t need to be dusted! You pray they won’t snoop into your bathroom closets to see an unorganized mess. Well, girls, here’s a little trick I learned about curing “Nosy Aunt Mable” on that one – fill a cup with marbles and tilt it forward then slam the medicine cabinet mirror shut. Anyone who decides to snoop will be found out with a LOUD CLATTERING!!! I know, a sneaky move… but VERY effective! Just make sure Aunt Mable isn’t wearing a pacemaker, as we don’t need the “CALL 911” drama!!!

Like any other project, you need to think of it in little bits of manageable time and effort. For example, I’ve mentioned before about setting your kitchen timer for 15 minutes and going gangbusters on one little project. Then, it’s done, and you’ve begun the task. It feels good, and it’s not overwhelming. So let’s think of cleaning in the same way.

My favorite site for cleaning is www.flylady.net. That’s where the 15-minute timer idea came from, as well as one of my all-time favorite cleaning tips. At night before you go to bed, clean your sink until it shines. It sounds really strange at first (oh, there she goes again, going all “Donna Reed” on us), but it is amazing how great you feel in the morning, coming down to an empty, gleaming sink instead of a icky, sticky, “aren’t those dishes from last week” monster that just screams GROSS at you before you’ve even had a chance to take your first sip of coffee? She has lots of tips and ideas for cleaning, organizing and just making life less cluttered.

Another two sites have helped me – one is www.organizedhome.com, and the sister holiday site www.organizedchristmas.com. They help you plan, organize and get better control over your home and holidays. Now sometimes any of these sites may get a little too enthusiastic for your taste, but just be open-minded and use what works for you. You don’t have to follow everything to the letter. Just pick out a couple of ideas that are manageable/workable for you. Begin with baby steps. Incorporate one idea a day into your routine. If only one or two ideas work, great – all the better to work down that stress level little by little. Do what you can with what you have. As my friend Karla’s tat says, “It is what it is!” One of my favorite sayings!

So exercise those cleaning and organizing muscles, grab your Swiffer, and get started one dust bunny at a time (and you can always adopt the others and name them). Remember to keep your sense of humor and have fun with it!

Blessings,
Linda

Wild Woman Wednesday

2011-11-09T16:27:00.001-05:00

Wild Women weep. We are strong, and most times we try to keep the weight of the world riding high on our shoulders without one grimmace or complaint, knowing we can do it. I know the musical mantra of the women's movement at one time was "I Am Woman", but sorry Helen Reddy, there are days I don't feel like roaring. No, some days I am too tired and overwhelmed, and I feel like weeping and pulling the covers over my head. Those are the days some of the lyrics of Bob Dylan's "Just Like A Woman" are more appropriate:

"She takes just like a woman
She makes love just like a woman, yes she does
And she aches just like a woman
But she breaks just like a little girl"

Crying can be cleansing, a welcome emotional release that "puts it all out there". Sometimes it's just a few tears easily brushed away quickly before anyone notices. Then there are the times when the floodgates open and we are wracked with sobs that feel as if they're going to turn us inside out. Your feelings are your feelings... and your tears are your tears. I can't help but think of how things look brighter in the morning after a cry and a good night's sleep. It reminds me of a Bible verse in Psalm 30:5 "weeping may endure for a night, but joy cometh in the morning."

So today, exercise those hold-it-all-back muscles by releasing them. Realize there ain't nuthin' like a good cry sometimes! You are still strong, you are still more than capable, and you are still an amazing wild woman.

Hey, maybe we can start a once a month "Weepy Wednesday" club. Everyone gathers at someone's home, BYOT (bring your own tissues), somebody brings the tear-jerker chick flick, and we all have a good cry together! Who knows, it could catch on!

Blessings,
Linda

Think About It Tuesday

2011-11-08T09:28:00.000-05:00

I was presented via email with a list of “the best and worst date foods” this morning. My interest was naturally peaked, but as I read down the list, all I really came up with that I would choose was chocolate! As I sat here thinking about it, I came up with my own list of worst date foods:

(1) Egg salad – seriously? For a reference, just check out the 1972 original (not the lame remake by Ben Stiller) version of The Heartbreak Kid with Charles Grodin, Cybill Shepherd, and Jeannie Berlin. Trust me, when you see Jeannie Berlin chowing down on her double egg salad sandwich, you will understand fully why this is on the top of my list! Not a fantastic movie, but the scene is hysterical and pathetic all at the same time!

(2) Spaghetti – I’m not talking about pasta like small ziti, I’m talking mile-long strands of plain old spaghetti in drippy, messy “I will find a spot to splash you even if you’re wearing a lobster bib” sauce (or gravy, as my Italian friends say). Years ago there was this very funny commercial where the man offers the woman sitting at the family table with him some spagetti, and she says, “I’m not hungry, I’ll just pick” and proceeds to spear up some spaghetti from his plate, slurping it all the way from her seat. I can’t find it on You Tube, but it is sooo worth seeing if you can find it anywhere. Unfortunately, I can’t remember the product!! Maybe Ragu? Some pasta sauce? If you know it, please write me in the comments section!!

(3) Lasagna – see Spaghetti for reason number one, but also add strands of melted mozzarella that simply won’t be cut in a polite fashion. No, the only way to snap that bad boy from the slab of lasagna on your plate it to twirl it round and round (and round) your fork, praying someday it will stop before you get carpal tunnel syndrome. Admit it – when we’re home we just grab it with our fingers! Hey, isn’t melted mozzarella considered fun finger food?

4. Onion Soup – see mozzarella/lasagna – ‘nuff said.

5. Escargot (aka snails) – see the movie scene from Pretty Woman where Julia Roberts nearly takes out a waiter’s eye with her flying snail – thank goodness he was a good catch! Love her comment to Richard Gere and table mates – “slippery little suckers!”

Honorable mention – how annoying is it to try and eat salad when the pieces are big enough to use as journal pages to write on about how good (or bad) your date went?!?! You cut and cut, and they’re still fighting to get into your mouth. I swear, they have little invisible hands and feet that grab onto your lips as they scream in little itsy-bitsy baby arugula voices, “I’m not going in – you’re not taking me!” Sooo embarrassing!!!

And the biggest rule of all that is so big it is above being listed as number one – CHEW WITH YOUR MOUTH CLOSED! Mom was right – NEVER a good look, girls!!!!!

So this is for your relationship muscle flex exercise today, ladies. If you want a romantic dinner with a new date, regular date, or the hubs (because the hubs deserves a little romantic dinner once in awhile – keep the spark alive), stay away from these items. And if you have items that you’d like to recommend for date night, or would like to share one of your own funny embarassing "I'll never order that in public again" moments, please add them to your comments here. Bon appetite!

Blessings,
Linda

Much-Too-Much Monday

2011-11-07T16:31:00.002-05:00

Last Tuesday’s blog addressed the potential stress levels of the upcoming holidays, and I gave some recommendations on how to handle it. However, it occurred to me that many of us are already dealing with much too much. Maybe you have just managed to make it through September’s school rush, then the October halloween fun and corresponding candy overload. Yes, last week I found it impossible to walk by the chocolate strewn all over like autumn leaves on everyone’s desks without eating a piece here and there. Why didn’t I just duct tape it to my butt and thighs?!?!!? And now as of this weekend, the stores have decked their halls and are playing Christmas muzak before the Thanksgiving bird has even had a chance to thaw!

As we plunge headlong into November (is it REALLY the 7th ALREADY?!?!), I’d like you to just exercise your PUT ON THE BRAKES muscles and just stop for 15 minutes. Just 15 little minutes. Go grab your kitchen timer and set it for 15. Now give yourself permission to sit down and breathe – flushed cheeks are cute, blue skin from not breathing? Not so much! That’s right. Good. Okay, now, calmly think about what needs to be done just this week, from November 7th through Saturday the 12th. Write down a list to help you stay organized. Now break that list down into smaller chunks – what can I do each day to accomplish my tasks? Is there anything you can delegate to a family member? Can you tag team with a friend and cook two meals instead of one and trade off so you will save one night of cooking? Can you baby-sit or carpool the kids for a friend one night this week, and have her do it another night? Brainstorm – think of possibilities – maybe they’ll work, maybe not, but if you can find one thing that may save you a few extra minutes or steps, that will be great!

Now, about that candy overload… for myself, I’m planning on eating lighter this week. That means more salads, more veggies, lots of lemon water (both hot first thing in the morning and cold throughout the day), eating “cleaner” to gently detox my body from the excess sugar and junk. Maybe you'd like to consider doing the same if no medical problems exist for you.

How about your calendar? Anything you can eliminate? Move something to the following week? And speaking of calendar events, if you by a miracle have a free Saturday morning (okay, I see you laughing till the tears roll down your face), I will be speaking at a women’s pre-holiday breakfast at Central Church in Ewing, NJ this Saturday morning (November 12th) from 8:30-12:30. It has been designed to be a fun event to usher in gently the upcoming holidays so we can prepare our heads and hearts. I will be speaking in one of the workshops on “Stress Management for the Holi-DAZE”. I would encourage you to take a morning for yourself (and a friend) to pamper yourselves and come join the festivities. If you’d like to attend, call the church office at 609.882.0337, or surf over to their website at www.worshipatcentral.org for more info.

Finally, I will be posting tips for the holidays periodically as I find things that might help make your life a bit easier and saner as we do the holidaze and holidays together. We can do this, and have fun in the process. Now flash me the best muscles of all – your SMILE muscles! Have a beautiful and blessed day.

Today’s Thanksgiving Tip: Per instructions on www.butterball.com, it takes one day for every four pounds of turkey for your frozen turkey to thaw on a shallow tray at the bottom shelf of your refrigerator. So, if you are planning on cooking a 16-20 pound turkey, it needs 4-5 days to thaw – so be sure to mark on you calendar that on Monday, November 21st (if you’re doing the 16-20 pound bird), to TRANSFER THE TURKEY FROM THE FREEZER TO THE REFRIGERATOR TO THAW!

Blessings,
Linda

Ten Things Thursday

2011-11-03T18:52:00.000-04:00

Thursdays – the day you are torn between weekly exhaustion and the exhilaration of the weekend. You’re a tired and thirsty traveler over the sands of Monday through Wednesday, and Thursday is the time where you lift up your bedraggled head and see the glimpse just over the horizon of a town and a waterfall. It gives you just enough “oomph” to get that second wind and keep on going! You’re made it – keep going, you’re almost there!

You probably don’t have enough energy today to tackle your big projects, like major holiday planning, cleaning out the garage, or even just some of the everyday tasks at hand like cleaning, cooking and unloading the dishwasher. Hey, that’s what paper plates are for!!! So let’s go gently into this, shall we, and simply exercise your “Ten Things Thursday” muscles.

You know how good it feels when you can accomplish some task that’s been nagging in the back of your head and giving you a feeling of unease? Do you get a little smile every time you put a checkmark next to that to-do list chore that you can mark off? Well, that’s what we’re going for today. One big bahonkin’ overwhelming chore on my list is to tackle my bedroom closet. Honestly, I lie in bed at night and see an eerie glow from this dark hole in my wall beckoning me to come closer – could it be a wormhole from space? No… because there is not one inch of space left there at all! I admit it, I haven’t seen the floor in weeks, my shoes party till dawn all over themselves, and I swear the clothes multiply when I’m not looking. Know what I mean? Yeah, I see heads nodding in sympathetic support. Trying to plan and find my fashionista ensembles is an Olympic event – the stepping over, the stretching, the grabbing, and the minutes lost forever trying to finding two matching shoes. My goal tonight is to take ten items out of that closet and store them away, give them away, or hang them properly.

Maybe you have the “looming closet from hell” syndrome as well? Or maybe you have a desk that you haven’t seen since January for all the stuff piled on it. Or a project you need to begin. If you have a pile of mail, open ten items and deal with them tonight – whether that means paying a bill, shredding junk mail, or responding to an invitation. If you’ve got a pile of clean laundry sitting in a lonely corner waiting to be put away, just grab ten items and put them away. Get the picture? Sound reasonable? Something you can get a handle on? OF COURSE! The thing is… you are taking little steps towards achieving the goal. And you will begin to feel like you accomplished something, that you have started to undertake something, and you’re moving forward with it – that’s a great feeling!

Uh-oh… my closet is starting to make noises like the one in the old movie “Poltergeist”, so I’d better begin taking my own advice! If you never get any more posts from me, you’ll know it was indeed a wormhole to a planet where I will be crowned “Queen of the Wild Women!” HA!

Blessings,
Linda

Wild Woman Wednesday

2011-11-02T22:54:00.000-04:00

Wild women walk… yes we do, from hither to yon (where the heck are hither and yon anyway?). However, it’s harder to do these days, because inactivity has been engineered into our lives (escalators, remote controls, etc.). In fact, an article in www.medicinenet.com notes that inactivity is the second leading preventable cause of death in the United States, second only to tobacco use. The same article tells us the top reasons for walking are:

 Prevents Type 2 Diabetes – walking 150 minutes per week and losing 7% of your body weight (approx. 12015 lbs.) can reduce your risk of diabetes by 58%!!!
 Strengthens a woman’s heart – reduces risk of heart attack by 35% compared to non-walkers.
 Good for the brain – women walking the equivalent of an easy pace at least 1-1/2 hrs/wk had better cognitive function/less cognitive decline than women who walked less than 40 minute per week.
 Good for your bones
 Helps alleviate depression – walk 3o minutes, 3 to 5 times a week for 12 weeks reduces symptoms of depression by 47%!
 Reduces risk of breast and colon cancer by 18%
 Improves overall fitness and physical function, even when walking in short bouts of three 10-minute walks per day.

In another article from the Mayo Clinic, we also find that walking can help you:

 Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
 Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
 Lower your blood pressure
 Manage your weight

Be sure to check out the article to see how to prep to begin a walking program, including stretching, cool down, and measuring the intensity of your workout. For a few dollars invest in a pedometer, and you’ll be amazed at how much you already walk. The goal is to walk 10,000 steps a day, roughly five miles. Most of the wild women I know are doing almost that just in their day-to-day activities, let alone specifically going for a walk.

Now ignoring the bizarre blizzard we’ve had recently in the Northeast, this is the perfect time of year to get out there and walk! I love the feeling I experience when I’m walking in one of my local parks – being in the beauty of nature, feeling the breeze/sun on my face, the smell of the air, and the way my body feels afterwards. I’m calmer, and there’s a great sense of satisfaction knowing I did something good for me. Walk for 15 minutes at lunchtime (approximately one mile going about 125 steps a minute). It’s free, and you can do it anywhere. If you don’t have anywhere local to walk, go to the mall and walk there – but be sure to step away from the stores and your charge card. We’re exercising our physical muscles, not our spending!!!

So get out there somewhere, somehow, and GET WALKING!

Blessings,
Linda

Article #1: http://www.medicinenet.com/walking/article.htm
Article #2 : http://www.mayoclinic.com/health/walking/HQ01612

Too Soon Tuesday

2011-11-01T14:19:00.003-04:00

How many times have you been “surprised” that Thanksgiving and Christmas are “just around the corner”? Granted, Thanksgiving scoots around here and there each year on the November calendar pages, but Christmas is ALWAYS on December 25th, rain or shine. Yet, like a buzzing mosquito, we are aware of its presence in a back-burner kind of way until ZAP! And no matter how hard we swat and scratch, we’ve been bit!

Allow me to be the bearer of ominous tidings -- today is November 1st. You now officially have 23 days until Thanksgiving (Thursday, November 24th), and 53 days until Christmas. That also equates to 30 shopping days between Black Friday and Christmas Eve. Oh dear, I just heard a bunch of thuds, and I fear it was the sound of some of you falling off your chairs, as the rest of you join in a heartrending chorus of “Too Soon! Too Soon!” Sorry! Don’t shoot the messenger!!

Don’t be afraid – now that you are clear about timeframes and dates, you can plan appropriately. Exercise your short-range and long-range planning muscles. Get a November calendar out and highlight the 24th. Now think of the long-range plans – Thanksgiving. Imagine exactly what you need, whether you are going away, having a celebration/meal at your home, working at a shelter, etc. Okay good. Now… the next step is to think about all the things to need to arrange/get/make between now and then. If you’re going away, start looking at airline reservations, or if you’re driving, map things out, figure out travel expenses, etc. Once that is done, determine what clothes you’re going to pack, what you may be bringing if you’re cooking/baking for the event, things like that. Break all that down into bite-sized daily chores. Can you begin packing anything now, just a little each day? What can you purchase this weekend for the trip? Get the idea?

If you are the one hosting a Thanksgiving celebration, begin now by planning your menu. Can you pick up items in the next several trips to the grocery store to spread out the expense, and save on the last minute “give me that last can of pumpkin puree or I’ll hit you with my cart” insanity that plagues every market the last weekend before Thanksgiving. Can you cook this weekend and freeze any items? Again, it’s finding little things each day that won’t overwhelm you. Can you clean one room thoroughly from top to bottom over the next three weekends so that you won’t have to worry about it the actual week of the big event? Plot all this down on your calendar. Plan it so that everything that can possibly be done before the week of the occasion is completed, so you aren’t running around like a whirling dervish screaming banshee woman -- and remember to DELEGATE IF YOU CAN! I have a confession – last year I purchased my honey ham and some of the “fixins’” the day before Christmas – yes, there, I’ve said it. I may be drummed out of the “Donna Reed Wannabe” club, but you know what? It was delicious, easy to do and I spent far less time in the kitchen and more time with family and friends.

As far as Christmas goes, begin making purchases now to save yourself from charging up a storm on gifts and then spending all of 2012 paying those credit cards off! It’s NOT too soon to begin planning for the upcoming holidays, and it’s certainly NOT too late. Start today. You can do it… baby steps!

Blessings,
Linda

Oh, and P.S. – if you have any questions about cooking a turkey, click HERE the link to Butterball!

'Mergency Monday

2011-10-31T10:19:00.001-04:00

Really? Seriously? A blizzard on October 30th? Whatever happened to global warming? While I’m all about cool weather, I’m certainly not ready to give up my beloved autumn yet!!! I was training someone at the gym Saturday morning and looked up at one of the skylights, thinking “Boy, they have got to clean these things – you can’t even see out of them for the dirt!” Then it hit me – that ain’t dirt, honey, that’s SNOW!!!! Even in my safe little Subaru, I found myself fish-tailing and skidding on the slushy, icy roads which hadn’t yet been plowed. Always an adventure!

Because it hit so quickly and caused so many trees to lose limbs because of the weight of the snow on the leaf-laden branches, many people here in the Northeast have lost power. I’m blessed to not have been counted in that group, but it certainly made me think about getting caught in this kind of emergency. So today, I think we all need to exercise our preparedness muscles. Below I’ve listed links to three areas with information on preparing for a winter storm for your home and car, and a supply list for your homes.

Home: http://www.bt.cdc.gov/disasters/winter/beforestorm/preparehome.asp
Car: http://www.bt.cdc.gov/disasters/winter/beforestorm/preparecar.asp
Supplies: http://www.bt.cdc.gov/disasters/winter/beforestorm/supplylists.asp

These are all from the Centers for Disease Control and Prevention website, where you can also download free checklists, as well as “Extreme Cold”, a prevention guide to promote your personal health and safety. Additionally, if you surf around this website you can find emergency preparedness information for specific hazards other than winter weather (chemical emergencies, outbreaks, natural disasters, etc.). I highly recommend you carve out a few minutes this week to read it over. Being prepared could literally save your life.

I wish you all warmer weather this week, beautiful and vibrant fall colors again, and let’s hold off on the snow for awhile, shall we? Can it just snow on all the ski slopes, and then guarantee a White Christmas by snowing lightly on Christmas Eve?????

Blessings,

Linda

Fabulous "Feed a Cold" Food Friday

2011-10-28T13:16:00.002-04:00

Hi again, me here still battling my cold. It’s one of those silly little “really, I’m fine” colds, the kind that give you a hint of a fever, a cloud in your head (and believe me, when you’re past middle-aged naturally blonde, this is especially troublesome), and relegates you to keeping a Puffs tissue up your sweater sleeve at all times like my Grandma used to do. Yes, it’s come to this, just shoot me now! The words alluring and fetching aren’t exactly my moniker today!

Now when I’m a bit under the weather I’m ALL about healthy comfort foods. I decided to pamper myself – which, by the way, I think you should do for yourself. Don’t wait for someone else; baby yourself sometimes by buying some flowers for youself, etc. You don’t need a hair color commercial to tell you YOU'RE WORTH IT! I digress…

I got into my car, completely soaking in this remarkable autumn day resplendent with gorgeous New Jersey trees turning every shade of simply amazing - dazzlingly sunshine that warmed my skin, and skies so blue it just took your breath away. I drove my little sniffling self over to my very FAVORITE market in the world – WHOLE FOODS! Ah yes, a foodie’s mecca for sure. The doors opened, the scents wrapped around my body and hugged me, the angels sang… okay, it was musak, what can I say? I made a bee-line towards the soups, and ahhhhh (ooo, there goes those angels again), I found a new soup! Being a serious soup aficionado, I practically giggled. Hey, I’m sick; people do weird things between sneezes. It was a vegetarian veggie soup with collard greens and curry. Perfect! Just the thing to clear out my aching head!

Pushing my little WF basket (they are sooo cute), I scurried over to the wall of wonder (i.e., the place where they stash all the bakery goodies). Did they have it? Could it be? YES! YES! Lavender tea cakes!

People began to stare as I did my best Meg Ryan “When Harry Met Sally” deli scene imitation – if you haven’t seen it, I assume you are from another planet, so stop reading now and just go rent it! I got one, two, yes THREE cakes (no, two for friends, I share), and then decided to take it all to another level – I got a steaming cup of chai tea. I know, it makes you want to weep, doesn’t it?

So here I sit, sharing this warm and fuzzy lunch with you, already feeling a bit less foggy and achy. I encourage you to exercise your taste buds today and find some fabulously healthy and tasty food – feed your body and your soul! Bon appetite (she exclaims in her best Julie Child voice)!

Blessings,
Linda

Thyroid Thursday

2011-10-27T13:33:00.003-04:00

I often use the adjectives busy and tired as my answer when asked the question, “How are you?” On a good day, I tell them I’m peachy. If it’s an outstanding day, I might say, “If I were any better I’d be twins!” On a particularly tired day, you may hear me quip, “If I was any more tired, I’d be comatose!” Today is a tired day – it’s a seasonably cool day, somewhat grey and rainy. I’m fighting hard against an annoying little cold, and working at staying in the moment and getting done what I need done so I can go home soon and change into some warm sweats, then crawl under the covers with a bowl of warm soup and a good book.

The thing is, I basically know why I’m tired – too busy, not enough sleep, fighting a cold. Nothing life-changing or earth-shattering, just your average day – with an easy fix of just cutting back on my activities and getting more sleep. Overall, I’m very healthy and EXTREMELY blessed. But what about when you’re tired day after day after day, and you just don’t know why??? My dear friend Monica sent me a very good article from Women’s Day magazine on just that – why am I always tired? She, like several of my other friends, have had issues with thyroid disease, and/or have had their thyroid removed. Now you may have heard the thyroid blamed for not be able to lose weight, or for being tired. But what is it, and why all the bad press?

Here’s some info I retrieved from www.webmd.com:

The thyroid is a butterfly-shaped gland that sits low on the front of the neck. Your thyroid lies below your Adam’s apple, along the front of the windpipe. Brownish-red in color, the thyroid is rich with blood vessels. Nerves important for voice quality also pass through the thyroid. The thyroid secretes several hormones. The main hormone is thyroxine, also called T4. Thyroid hormones act throughout the body, influencing metabolism, growth and development, and body temperature. During infancy and childhood, adequate thyroid hormone is crucial for brain development.

And from the article from Women’s Day, they explain:

Your thyroid gland plays a crucial role in regulating just about everything, including your heart rate, metabolism, muscles and mood. If your thyroid is underactive (hypothyroidism), it’s not making enough thyroid hormone, so your body starts pumping out extra thyroid-stimulating hormone (TSH), which makes your TSH levels high. Insufficient amounts of thyroid hormone can cause symptoms like weight gain, fatigue, chills, and dry skin, hair and nails. On the other hand, when your thyroid is making too much thyroid hormone, you’ve got an overactive thyroid (hyperthyroidism), which causes weight loss, insomnia and anxiety.

Who knew this little bit of your body had such power??? If you are tired all the time with no explanation, please be sure to go see your regular doctor or endocrinologist. I encourage you to exercise your brain today, and read this article from Woman’s Day entitled, “The Surprising Reason You’re Always Tired.” (Click on the title to go to the article). It might give you some surprising answers!

Okay, I’m off to take more Vitamin C and make a steaming hot cup of organic lemon echinacea tea… ah…ah… ah-CHOO! Oops, bless me!

Blessings,
Linda

Wild Woman Wednesday

2011-10-26T15:17:00.000-04:00

Wild women are warm, generous and wonderful. Recently I was leading a group session and I asked the women what some of their goals were – not geared completely on physical/health goals, but life goals. After all, we are multi-faceted and multi-dimensional treasures, just like diamonds! One woman stated a goal I have never heard before in all my coaching time. I’ll call her Jane Doe, because if I gave her a shout out like I’d love to do, she would be terribly embarrassed (but you know who you are, dearie!). Anyway, Jane said, “I want to be able to give 100% of my undivided attention to each person who comes into my path.” W…O…W… this is her gift to each person she meets in order that they feel loved and special.

I gotta tell you, I was completely blown away. In this hamster-wheel world of pursuing Olympic speed multi-tasking madness (which, by the way, is proving not to be such a great idea after all), Jane has found a better way – a simple act which almost stops time itself, like a bubble surrounding Jane and the person to whom she is giving this beautiful offering of herself. I can personally attest to how warm and cared for I feel whenever I’m around Jane. I always look forward to being with her, and always come away feeling happier and blessed.

On my drive home that night, I couldn’t stop thinking about it. I began to examine my interaction with others, and realized how lacking I was in giving someone my full time/attention. I may be listening, but often I’m doing something at the same time, my eyes are looking around, or I’m mentally elsewhere planning what I’m going to do next. Don’t get me wrong – I’m not a complete oaf, but I became painfully aware of my scatteredness/duplicity in listening skills. Jane’s goal was inspirational, and got under my skin.

So… the next morning I vowed to make the same kind of commitment, to run towards the same goal as Jane. That’s the nice thing about positive, inspiration goals – they can be shared! I have begun to stop what I am doing when someone comes to see me and I give them my full, exclusive, unbroken attention. I turn towards them, focus on them, meet their eyes and listen. I avoid thinking of what I’m going to say in response to whatever they’re saying, I put down whatever I’m doing, and I’m just fully there for them. To me this is one of the simplest, loving acts I can give to another human being. My time and my attention.

I invite you to consider flexing your focus muscles, wild women, and fully give yourself into the conversation with the people you meet today. Stop… and listen… and gift them with the experience of walking away being a blessed person because they have been with you. After all, you are an amazing, warm, and wonderful wild woman!!

Blessings,
Linda

Tricky Tame It Tuesday

2011-10-25T10:20:00.000-04:00

Today I’d like to pass along an article from Women’s Health Magazine Online that has some great ideas on tricks that will help you to tame your appetite. I have to laugh at the name of the hormone that causes us to be hungry – ghrelin. I think of it more as my hunger GREMLIN! Visually, it sort of reminds me of the little fuzzy orange creature used in the Weight Watchers ads! It lines part of the stomach and certain cells of the pancreas that stimulates hunger. Ghrelin levels increase before meals and decrease after meals. It’s the counterpart of the hormone leptin, which induces satiation (fullness). (http://en.wikipedia.org/wiki/Ghrelin)

About the potatoes… I recommend avoiding white sugar, white flour, white bread, white potatoes, etc. as much as possible. So while overall the whole potatoes trick is a good idea, I’d opt with substituting sweet potatoes, as long as you have no medical reason/allergic reaction to sweet potatoes. But again, that’s just my two cents!

So exercise your creative hunger-busting muscles, ladies, and enjoy!

Blessings,
Linda

Healthy Appetite Suppressant Tricks
(from Women’s Health Magazine Online by Loren Chidoni)
http://www.womenshealthmag.com/weight-loss/appetite-control

Rise and Shine with Protein
Nutritionists are always raving about lean protein, and for good reason: It keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. A Purdue University study found that eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day. "Try to get at least one ounce (or 30 grams) of protein at breakfast," recommends Joan Salge Blake, R.D., a clinical associate professor of nutrition at Boston University.

Chow on Potatoes
The no-carb craze made spuds out to be dietary villains, but these starches actually have appetite-slaying superpowers. They contain a special type of starch that resists digestive enzymes. Because potatoes take a while to break down, they stay in your intestine longer, delaying the onset of hunger pangs, says Katherine Beals, Ph.D., R.D., a clinical associate professor of nutrition at the University of Utah. Have a baked potato with dinner (a medium spud is only about 100 calories) or better yet, try potato salad made with vinegar instead of fattening mayo; chilling cooked potatoes increases their hunger-busting abilities. Of course, potatoes cooked in a vat of oil (think French fries and chips) are still bad for your bottom line.

Embrace a Little Fat
Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, according to a study in the journal Cell Metabolism. During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions, warns Sari Greaves, R.D., a spokesperson for the American Dietetic Association. Unsaturated fats should make up about 20 percent of your total calorie intake. Greaves suggests snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado.

Get Sweaty
Hitting the gym not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

Gobble Up Grapefruit
Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback. In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. According to Ken Fujioka, M.D., the study's principal researcher, these yellow-orange orbs lower your post-meal levels of insulin, the hormone that regulates blood sugar and fat metabolism.

Chew on This
A University of Rhode Island study found that people who chewed gum for one hour in the morning consumed 67 fewer calories at lunch and didn't compensate by eating more food later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety," explains study author Kathleen Melanson, Ph.D., R.D., an associate professor of nutrition at the University of Rhode Island. So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

Take a Whiff
Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.