Getting Through the Holidays

It is not easy at the holidays to be going through a big life-changing event.  You have to take it in stride and keep your head up and keep your feet moving in the right direction.  It is not going to be easy for me at Thanksgiving this year because Alexa will be with her dad and not with me.  It is going to be hard since this will be my first holiday without her with me and being that it is the first holiday that I have not been with my ex.  I do not think that I will ever get used to the fact that now I only get to see Alexa for half her life now that I have to split time with her dad.  I am very lucky that Alexa does have a dad that wants to be her in life.  I hate to hear about all the children that only get to be with one of their parents because the other parent does not want to be in their life.  I do not and will not ever be able to understand that.  I made sure that when I left that I found a house a close as possible to my ex so that I could see my daughter whenever I wanted to.  Life is all about change and making the best of life as it comes it you.  You are in control of who you are and who you want to be.  I cannot say it enough how you are the only person in control of your life.  Only you have the power to change what path you take and the way your life turns out.  Life is too short to be bitter and unhappy.  It is really important to be with family and friends at the holidays and be thankful for all the wonderful things that you have in your life.  I love thanksgiving; it is the best holiday.  There is nothing that is expected and no gifts to give.  It is just time to be thankful.  So I hope that this holiday season you take a moment to take a step back and enjoy the beauty in a smile from you family, a hug from your children, or a kind word from a friend.  I also want to realize that there is always some less fortunate and please be thankful for all that you have. 

Are you getting enough fiber?

Fiber is an essential part of any healthy diet, yet 9 out of 10 people get less than half of what is recommended daily. It is recommended that women age 19-50 get 25 grams of fiber a day and 50+ to get 30 grams a day. But some adults can’t get the generally recommended 20 to 30 grams of fiber a day from their diet because they don’t like high-fiber foods, or because the foods may cause cramping or flatulence. A fiber supplement can help. According to the Harvard School of Public Health, “fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation”.

Two types of fiber Insoluble vs. Soluble:

Insoluble fiber is like a sponge: it absorbs many times its weight in water, swelling up within the intestine. Insoluble fiber is found mainly in whole grains and on the outside of seeds, fruits, legumes, and other foods. It is best to eat unrefined foods since insoluble fiber is key in promoting more efficient elimination by increasing stool bulk and may alleviate some digestive disorders.

Soluble fiber is found in fruits, vegetables, seeds, brown rice, barley, oats, and oat bran. It can help produce a softer stool, but does less to help the passage of food; rather, it works chemically to prevent or reduce the absorption of certain substances into the bloodstream.

Introducing NuVitae:

The world’s first sparkling citrus drink designed to quench your appetite! ™ Believed by many nutrition experts to be the next major health trend, consuming foods that satisfy the urge to eat, will surpass the success of past dietary crazes such as the Atkins or South Beach phenomena, becoming the new concept embraced by dieters and those looking for a simple and helpful way to naturally eat less.

Drinking NuVitae is an easy way to satisfy your appetite, and help you naturally eat less. Enhanced with 50% of your recommended daily intake (RDI) of fiber (12.5 grams) plus 15 essential vitamins and minerals, the advanced NuVitae Fiberceutical® Drink formula helps support and maintain normal, healthy:

* Appetite and Weight
* Cholesterol Levels within the normal range
* Blood Glucose Levels when used as part of your diet
* Blood Triglyceride Levels
* Intestinal Microflora (prebiotic) and Regularity
* Mineral Absorption

It is a great drink to give you energy and help you to fill full longer. I love it; it has a great citrus flavor. For a free sample click here http://tinyurl.com/nuvitae.

Stretching 101: The why, how and when!

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Benefits of stretching: The Why

Regular stretching is a powerful part of any exercise program.

* Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

* Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls, especially as you age.

* Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

* Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.

* Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

* Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.

Stretching essentials: The How

* Target major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.

* Warm up first. Stretching muscles when they’re cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise, when your muscles are warm and more receptive to stretching.

One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.

* Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.

* Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further making you less flexible and more prone to pain.

* Stay in a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

* Relax and breathe freely. Don’t hold your breath while you’re stretching.

How often to stretch is up to you: The When

As a general rule, stretch whenever you exercise. If you don’t exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.

Know when to exercise caution

You can stretch anytime, anywhere, in your home, at work or when you’re traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.

Train Your Brain

Self-defense is not about fighting your way out of a bad situation. Most situations can be avoided by awareness. Be prepared! One-way to do this is to do what I call Train you Brain. You do this by putting yourself in bad situations and then getting yourself out. For example, you’re getting out of the car and walking to your front door when it’s dark outside. Someone jumps out of the neighbor’s bushes and approaches you. (They didn’t jump out of yours because you keep them trimmed so people can’t hide in them.) What do you do now? Get back in the car? Run to the house? Run to a neighbor’s house? Call 911? Call your mama? Scream? I don’t know the answer to this question. Only you do. Figure out what you might do. And it will depend on the situation. Is it raining? Are you wearing spiked heels? Are you carrying groceries? Is the outside light on at your house? All these things might make your answer different. You might throw the groceries or your purse in his face, start screaming and run for a neighbor. Or, if you have the keys to your house in your hand and ready to use, start screaming, run to the house and unlock the door. Or, if you are not completely out of the car yet, get back in and run him over! But… if you think about these things AHEAD of time, then you will be prepared if you ever have to actually use your trained brain. You do this sort of scenario with all aspects of your individual lifestyle. Put yourself in situations and then work yourself out of them and give yourself a couple of options. Once you do that, go back and take that same guy coming out of the neighbor’s bushes and give him a knife and see if your answers change.

Be Safe and Be Aware!