Thursday, August 21, 2008

Big Breakfasts for Big Results

Eat breakfast like a king, lunch like a prince, and dinnerlike a pauper.
—Adelle Davis
Breakfast. It seems like forever since we've been told it's the most important meal of the day, but a recent study shows that it's actually true and not just Mom having been a nag. Breakfast is a key component of weight management. A study presented at the recent Endocrine Society's annual meeting showed that participants who consumed large breakfasts lost almost five times as much weight as the participants who followed a traditional diet. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?

The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body is ready to burn anything, like muscle, to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. The study also found that serotonin (the chemical responsible for controlling cravings) levels were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and the cravings for sweets begin to rise throughout the day.
Now, before you hit McDonald's for their 800-calorie Big Breakfast or, worse, their 1,150-calorie Deluxe Breakfast, or you swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind these were not the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat (sorry, no bacon or sausage), cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the sweets cravings. The other group's participants consumed 1,080 calories per day as part of a high-protein, low-carb diet. Both groups were on the diet for 8 months. The high-protein group lost an average of 9 pounds but the big-breakfast group lost an average of 40 pounds. And perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met, that there weren't empty calories consumed, as the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So, bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job is clogging your arteries.
Here are some healthy big-breakfasts, like the ones consumed by the study participants:

Chicken and the Egg
2 eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless chicken breast, roasted
1 grapefruit
602 calories, 54 grams carbohydrates, 51 grams protein, 19 grams fat
Low-Fat Breakfast
1 packet instant oatmeal with 1 scoop protein powder
1 cup blueberries
3 oz. turkey breast
1 hard-boiled egg
1 oz. dark chocolate
633 calories, 66 grams carbohydrates, 48 grams protein, 12 grams fat
Two Egg Sandwiches
2 whole wheat English muffins
2 poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon
599 calories, 58 grams carbohydrates, 62 grams protein, 18 grams fat

Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)
1 cup canned peaches in their own juice
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links
630 calories, 61 grams carbohydrates, 48 grams protein, 22 grams fat
Pescetarian Breakfast
1 can light tuna
2 Tbsp. mayonnaise (preferably canola or olive oil based)
2 slices whole wheat toast
1 oz. dark chocolate
606 calories, 49 grams carbohydrates, 50 grams protein, 22 grams fat
**A high-fiber diet has been found to help prevent many different types of cancer**

Tuesday, August 19, 2008

Daily Motivation

ALWAYS THINK POSITIVE
You can't always control your circumstances.
But you can control your own thoughts.
There is nothing either good or bad, only your thinking makes it so.
It is not the situation, it's your reaction to the situation.
The reality of your life may result from many outside factors,
none of which you can control.
Your attitude, however, reflects the ways in which you deal
with what is happening to you.
Life at any time can become difficult.
Life at any time can become easy.
It ALL depends on how you adjust yourself to life.
What you see is what you get.

Monday, August 18, 2008

Ready For Fall?







Daily Motivation

All Personal Growth Involves Change
Personal growth is the process of responding positively to change.
It involves risk as you step from the known to the unknown.
All your growth will depend on your activity.
Your strength and growth will come only through continuous
effort and struggle.
There will be no development without effort.
Trouble is the common denominator of living.
It is the great equalizer of life.
Your trials, your sorrows and your griefs will develop you.
When good or bad fortune comes your way,
you must give it meaning and transform it into something of value.
What happens to you is not as important
as your reaction to what is happening.

Get Fresh With Sara Snow







10 Calming Foods That Tame Your Tension

If you're snapping at co-workers or feeling anxious about an upcoming social event or just plain cranky, it could be something you ate. Or didn't eat.

Food can have a direct effect on your stress levels: With the right diet you can manage the challenges that come your way; the wrong one can leave you defenseless. According to a March 2008 study, women with high levels of "stress hormone" cortisol tend to eat more calorie-dense sweet foods and far less meat, fish, and vegetables. A survey launched by the U.K.'s Food and Mood Project in 2001 showed that people who consumed more sugar, caffeine, alcohol, and candy felt more stress, while those who ate more vegetables, fruit, and oil-rich fish, felt the least stressed.

But it's not just a matter of what you eat. It also matters how much and how often. Calorie restriction can lead to fatigue, depression, irritability, and lethargy, according to Gary Taubes, author of Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet and Weight Control, and Disease. Nutritionists recommend eating every four hours, and including foods high in protein, B vitamins, antioxidants, calcium, and other stress-fighting nutrients. Below is a list of tension-taming foods.
  • Berries: The antioxidants in blueberries and raspberries can help prevent oxidative stress, which is linked to chronic diseases and aging. Berries also satisfy a sweet tooth better than a candy bar-you won't crash half an hour later.
  • Dairy: The calcium and magnesium found in cheeses and yogurt can be calming, because the two minerals help relax muscle fibers. The fat in dairy foods also makes them satiating, and even one ounce of cheese or four ounces of yogurt is enough to curb stress-inducing hunger.
  • Citrus: Both grapefruit and oranges contain high amounts of vitamin C, which is involved in the production of adrenaline, says Jack Challem, author of The Food-Mood Solution: All Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems-and Feel Good Again. Vitamin C deprivation, according to Challem's research, can result in fatigue and irritability.
  • Herbs: "Oregano tops the list of herbs in terms of antioxidants," reports Miami-based dietitian Betsy Klein, R.D., L.D., "followed by dill, thyme, and rosemary." Another bonus: "The flavor boost you get from herbs means you can use less salt," says Klein.
  • Lean beef: "The protein in red meat stabilizes blood sugar and keeps you off the emotional roller coaster," Challem says, adding that the tryptophan in protein is one of several reasons why red meat helps you stay relaxed in the face of stress. "Protein gives you the energy to deal with a demanding situation and can help you relax when it's over," he advises. Per calorie, beef is the best, most efficient source of B vitamins, especially B6 and B12.
  • Nori: This roasted or dried seaweed is the richest source of iodine you can find. "You need iodine to make thyroid hormones, and that's a natural upper," says Challem. "Fish and seaweed are a great stress-busting combo."
  • Shellfish: Crab, lobster, and shrimp are low in calories and saturated fat. They're also flavorful and full of high-quality protein, B12 and B6, selenium (an antioxidant), and zinc, which helps speed the metabolic process of proteins. "Zinc like magnesium and calcium, helps antioxidants do their job, shuttling free radicals out of your system," says Challem.
  • Spinach: Full of iron, a one-cup serving of spinach also provides 40 percent of our daily requirement of magnesium, a mineral shown to lower stress levels. Deficiencies can cause migraine headaches, fatigue, and general irritability.
  • Turkey: Like lean beef, turkey contains calming tryptophan. But turkey has more protein, fewer calories, and much less saturated fat.
  • Whole Grains: "Buckwheat, farro, cracked wheat, and other whole grains positively effect serotonin production in much the same way that exercise and certain antidepressants do," says Betsy Klein. The fiber in whole grains also helps regulate blood sugar.

Detox Tea

Ingredients for this recipe are available at natural food stores, or you can order them online from Mountain Rose Herbs at mountainroseherbs.com (most are around $2 per ounce)

3 parts green tea
2 parts dried calendula flowers
1 part dried burdock root
1 part dried lavender flowers
1 part dried dandelion leaf
1 part dried ginger root

Combine the ingredients in a glass bowl. While mixing, slightly crumble the herbs and flowers to release their flavor and aroma. Place a teaspoon of the mixture in a tea strainer then put the strainer in a mug and pour hot water over it. Place leftover tea in an airtight container and freeze until you're ready to brew your next cup.

Thursday, August 14, 2008

Your Thyroid and You

In your neck, under your larynx, you'll find a less-than-an-ounce gland that looks like a butterfly—a very ugly butterfly. This is your thyroid, and believe it or not, this tiny lump of flesh regulates your entire metabolism. When it works, your metabolism works and life is fine. But when it doesn't work? Well, it's pretty amazing how one little butterfly can cause so many problems. The thyroid's task is relatively simple. It takes the iodine you get from your diet, usually from seafood and iodized salt, and combines it with an amino acid (a protein-building block) called tyrosine to create two hormones, thyroxine (T4) and triiodothyronine (T3). These hormones then travel throughout your system, regulating your metabolism, or the conversion of oxygen and calories to energy




There are numerous things that can go wrong with your thyroid. Here's just a small sample:

  • Goiter, an enlargement of the gland that can easily be removed.
  • Thyroid Cancer, which can also usually be removed.
  • Hyperthyroidism, when the thyroid makes too much hormone.
  • Hypothyroidism, when it isn't making enough.

Usually, medications can get hyperthyroidism under control; however, removing a portion of the gland is sometimes required. Keep in mind that if you suffer from hyperthyroidism, it's best to ask your doctor about any vitamins or supplements you might be taking. Some vitamins and supplements contain iodine.You'll want to avoid iodine, given that you're trying to slow your thyroid and iodine just stimulates it.


On the other side of the fence, there's hypothyroidism. There are two primary causes of this condition. First, it can occur when you've had a hunk of your thyroid removed to deal with something like cancer, a goiter, or ironically, hyperthyroidism. The second most common cause of hypothyroidism is a swelling of the gland that leaves most of its cells dead. Often, the cause for this is called autoimmune thyroiditis, when the body's own immune system turns on the thyroid, causing inflammation. There are several symptoms of hypothyroidism, including:

  • Fatigue and weakness
  • Depression
  • Constipation
  • Dry skin
  • Hair loss
  • Weight gain or increased difficulty losing weight

Often, people who are having problems losing weight will instantly point at their thyroids. It's a fine thing to check—a simple blood test usually does the trick—but keep in mind that you'll most likely have some of those other symptoms as well.

If you do have hypothyroidism, it's usually easily treatable with medication, often a synthetic form of the T4 hormone. Keep in mind, though, that getting the treatment just right is a little bit of a guessing game. It might take your medical professional a few medications to find the right one, and even when he or she does, it can take a couple months for your hormone levels to get back to normal. And even then, patients often find that losing weight remains difficult. There could be many reasons for this, including other medications you're taking, such as antidepressants or steroids. Stress can also play a factor, as can depression or other hormonal imbalances. But this is no reason to give up on fitness. Even though your metabolism is impaired, it's still there and you'll benefit from exercise by maintaining a healthy lifestyle.
Proper medical treatment plays a major role in treating thyroid issues, but there are also two important things you can do.

Exercise. The main problem with hypothyroidism is that your metabolism has slowed down. The simple fact is that muscle takes more energy than fat to maintain, so if you exercise, you raise even a slow metabolism. Also, working out can help you deal with some of the other problems associated with the condition, including depression. So whether you choose a 20 minute workout, 45 minute aerobic workout, or just training with weights, make exercise a priority, but remember to consult with your physician before beginning any exercise program.

Diet. Obviously, a healthy, calorie-controlled diet can still help you lose weight, or at the very least, it can help prevent additional weight gain. Additionally, numerous studies point to some foods containing goitrogens, naturally occurring substances that interfere with thyroid function. Avoiding large amounts of these foods, particularly raw, isn't a good idea. Your nutritionist should be able to provide you with more information about goitrogens. Here's a partial list:

  • Soybean-based foods, such as tofu and soy milk
  • Cruciferous vegetables, including broccoli, Brussels sprouts, cabbage, cauliflower, kale, mustard, rutabaga, and turnips. (Note that if your thyroid is healthy, these veggies are all still good for you. Nice try.)
  • Millet
  • Peaches
  • Peanuts
  • Pine nuts

Curb Your Cravings

Even the health-minded can fall victim to temptation, reaching for cheese puffs as the antidote to stress, boredom, or plummeting energy. The ensuing cycle of craving leaves guilt and dissatisfaction in its wake -- not to mention less room in the belly for healthier fare come mealtime.

What's the attraction? "When people have cravings, it's usually for simple carbs," explains Rena Greenberg, author of "The Craving Cure." That's partly because carbohydrate consumption increases the release of serotonin, the brain chemical responsible for calming us down, she says. To compound the issue, food cravings can get deeply ingrained in memory. "When you experience a craving, you're essentially remembering how good it felt to eat that particular food," explains food psychologist Marcia Pelchat, Ph.D. Her own study revealed that during food cravings, areas of the brain that govern memory become more active than areas associated with reward. Basically, you may crave that doughnut not only because it's delicious but because eating one in the past lifted you to sensory nirvana.

Fortunately, conquering cravings isn't about willing yourself to deflect each one. By establishing simple changes to your diet, you'll arm yourself with an all-day resistance plan.

Dawn-to-Dusk Defense
Cracking down on cravings, even if they occur late in the afternoon, starts with a balanced breakfast. "Often cravings occur because we're not nourished enough," Greenberg says. Meals high in simple carbs and sugars -- like waffles, white toast, and many cereals and breakfast bars -- cause your blood sugar to surge and then crash, requiring another infusion of carbs. If you have something too sweet for breakfast, often you'll be hungry again soon, warns Barbara Olendzki, R.D., M.P.H., nutrition program director at the University of Massachusetts Medical School.

To curb the cycle, start the day with a mix of protein, healthy fats, and complex carbs, says Jennifer Workman, R.D., author of "Stop Your Cravings!" "If you include an egg, cottage cheese, or some nut butter in your breakfast, you should feel full or at least satiated for the next three hours." Findings from a 2005 study from the Journal of the American College of Nutrition support this approach: After eating eggs for breakfast, a group of overweight women felt fuller, had fewer cravings, and consumed fewer calories later on than those who ate bagels for breakfast.

For extra protection from a blood-sugar crash, keep healthy snacks at the ready -- again, with a mix of complex carbs, protein, and fat. A few of Workman's favorites? Edamame and a cup of miso soup, hummus with feta cheese and olives wrapped in pita bread, and energy bars made from whole foods like nuts, seeds, and fruit.

Lunch should be your biggest meal of the day, says Workman. "People usually start craving carbs and sugar to keep them going between 2 p.m. and 6 p.m.," she says. "But if you eat a big lunch and have a protein snack (like nuts or tuna) sometime around 4, you probably won't have those cravings." Dinner, on the other hand, should be your smallest meal, with dishes like soups and stir-fries offering an easy way to balance protein, fat, and carbs.

Fill Up on Flavor
Your next step might sound counterintuitive: Get the most flavor out of every bite. As Workman explains it, going bland in an effort to be healthy -- baked chicken and steamed broccoli, hold the salt -- can backfire. "You'll compensate by bingeing on chips or cookies," she cautions.

Part of the problem, Workman suggests, is that we're used to sweet and salty, since American cuisine focuses on these two flavors. But it's also too easy to forget that food is supposed to taste good. The solution: Use spices liberally, and broaden your palate by exploring Japanese, Indian, and Middle Eastern cuisines. Play around with peanut satay sauce and ginger-mango chutney, or round out your meal with a spicy cup of chai. Incorporate more sour and bitter foods as well.

Target any lingering sweet and salty hankerings with healthier alternatives, like tamari almonds or dried cranberries. A hunger for salt may signal that your body needs more minerals, and loading up on leafy greens can help replenish them, says Olendzki.

Let yourself indulge once in a while, too. A study published in the journal Appetite found that a group of female dieters craved chocolate with more intensity than did nondieters. What's more, the study's authors noted that denying such richly flavored, pleasure-giving foods may induce feelings of guilt, anxiety, and depression.

Get to the Heart of It
Finally, work to untangle the association of food and comfort -- sometimes easier said than done. Many of us grew up eating carbs as a way to placate feelings of unhappiness or unease. "When we got upset over something as children, our caretakers would tell us, 'Have a cookie, have some candy,'" says Greenberg. "So we learned to soothe ourselves with food, and the pattern became deeply ingrained."

Although carbs can be effective as quick tension-melters, start learning to unwind in healthier ways. Workman suggests looking to exercise and practices like yoga, deep breathing, and meditation as ways to relax. And keep in mind that "your cravings may be trying to tell you something," she says. Perhaps that chocolate you eat after each and every staff meeting is a sign that you need a change at work. Whatever the underlying message, says Workman, facing it directly -- rather than placating it with Cheez-Its -- will be healthier in the long run.

When Cravings Strike
Even with careful plotting against the allure of coffee, ice cream, and cupcakes, you might still feel inspired, on occasion, to pull an Augustus Gloop at the Wonka factory. How to deal?

1. Distract yourself. "If you can ride out a craving, it will usually fade after 20 or 30 minutes," says Olendzki. To make that time pass faster, phone a friend or pick up a crossword puzzle. "There's an obsessive component to cravings" says Maria Pelchat, Ph.D. "But sometimes you can silence them by focusing on something else."
2. Make a swap. Selecting a healthier version of the food you want -- choosing whole-wheat crackers with peanut butter over peanut butter cookies, for instance -- can satisfy your cravings and leave you feeling guilt-free.
3. Find a new obsession. "Cravings seem to be learned; they have a lot in common with habit," explains Pelchat. Although opening a bag of candy when 3 p.m. comes around can quickly become a workday ritual, so can reaching for a handful of grapes and cashews. "It is possible to crave foods that are good for you," she says. "Some cravings might never go away completely, but if you can develop new habits, over time the probability of triggering those old cravings will be diminished."

Losing Weight By....Writing??

Keeping a journal has a hidden health benefit: A recent study indicates that keeping track of your eating habits in a diary or journal can help to double your weight loss. The study, published in the August 2008 issue of the American Journal of Preventive Medicine, followed almost 1,700 overweight or obese men and women with an average weight of 212 pounds.

After 20 weeks of study participation (which included weekly group meetings, recommended daily reduction of 500 calories, 30 or more minutes of daily moderate intensity exercise, adherence to the DASH diet, and daily journal entries of food intake and exercise minutes) the total average loss was about 13 pounds. But the more that the participants wrote in their journals, the more weight they lost - about twice as much as those who did not maintain records.

By keeping a simple food diary, you can more objectively determine how much you are eating and become accountable for your food intake. Try to enter the portions eaten after each meal, and use whatever method works best for you - email, pen and paper, a spreadsheet - to help keep the process consistent.

Thursday, August 7, 2008

10 Ways to Think Yourself Thinner


There are no substitutes for eating healthily and regular exercise, but experts say that your frame of mind and your attitude can make a huge difference to your weight loss success. Of course, we're not suggesting hypnosis or any of that silly voodoo. We're talking about cutting out the "mental fat"—the negative thoughts and emotional baggage we carry around that keep us from being able to shed the physical fat.

It's easy for us to make excuses for not getting healthier. Whether it be emotional problems, work-related stresses, or family pressures, something will always get in the way of eating better and making time to exercise.
Just as losing weight and getting healthier won't happen overnight, improving your thought process will take time as well. Be patient with yourself and work at it a little bit at a time. Below we've outlined 10 methods you can use to help you think better, smarter, healthier, and thinner!
  1. Visualize yourself thin. Imagine how you'll look 6 to 12 months down the line. If you have old pictures of your thinner self, dig them out and put them up in a prominent place (like the refrigerator or on a bulletin board in your office). Remember how you felt back then. What habits did you have then that allowed you to be healthier? See if you can incorporate your better habits from the past back into your lifestyle now. Remember to see yourself in a positive light. Having a positive attitude and being happy with yourself will be helpful in achieving your health goals.
  2. Make a list. List specific reasons why you want to lose weight. Perhaps you want to be more attractive to a certain someone, maybe you want to be able to fit into your old clothes again, or maybe you'd just like to have more energy. Whatever your personal reasons, great or small, write them all down on an index card. Look at your list every morning and carry it around in your wallet or purse. On the back of the card, write down motivating phrases to give yourself encouragement.Think about activities you wish you could do that you can't do because of your weight. If you can, cut out a picture of that activity from a magazine and hang it near your desk (or somewhere else that's visible), so that you'll have something to look forward to.
  3. Identify self-sabotaging thoughts. Pay attention to your negative thoughts. We all have them. They may be something like "This is too difficult," "I'll never be able to lose this much weight," or "I'm too tired." You can't stop them from entering your head but you can learn to respond to them constructively. Don't be overly critical of yourself—focusing on your negative aspects while minimizing your positive ones. Just because you feel or believe something doesn't actually make it true. Of course, there are no wrong or bad emotions, but identifying why something makes you feel bad can help prevent those situations in the future. If you get in the habit of identifying your self-sabotaging thoughts, you can nip them in the bud before they blow up into an ugly depression.
  4. Distract yourself from cravings. Create a list of things you can do to distract yourself from tempting food. Perhaps you can read a book, flip through a magazine, or play a video game. Or better yet, go for a walk or pop in an exercise DVD. The next time a craving comes up, do one or two things on your list. You may have to do more, but eventually the craving will pass. Cravings will pass 100 percent of the time.
  5. Create small goals for yourself. Write down a list of tiny things you can do to improve your lifestyle. We all know that it's difficult to make huge changes to our lifestyles. So try accomplishing smaller goals. Try doing some of these activities: +Take a 30-minute walk in the afternoon. +Eat one more serving of fruits or vegetables today. +Forgo that soda or glass of wine and just have a tall glass of ice water. +Order a side salad instead of those french fries.
  6. Replace old habits with new ones. It's easier to replace an old habit with a new habit than it is to break an old one altogether. For instance, if you have a sandwich every day for lunch, choose low-fat turkey on wheat and skip the mayonnaise. Have plain or sparkling water instead of a regular sugared or diet soda. If you like to have an afternoon snack, grab an apple or a handful of your favorite nuts instead of a candy bar. There are so many ways you can replace even entrenched bad habits with healthier good ones. Be creative and have fun with it.
  7. Keep a journal. Get a little notebook and keep a log of your weight. This way you can determine what is and isn't working and track the progress you make. Also, write down what you eat. Keeping track of the foods you eat will help show patterns. You may not have realized that you eat ice cream right out of the freezer every night after dinner, but your journal will keep you honest. Just knowing that you're going to write down what you've been eating may keep you from reaching for that extra serving of mashed potatoes.
  8. Plan for the future. Every night before you go to bed, plan for the next day. Whether it be scheduling exercise in your calendar or prepacking healthy snacks (like fresh fruit, cut veggies, or low-fat popcorn), get ready for tomorrow. This also applies to grocery shopping. Make a list before you go grocery shopping that includes fresh fruits and vegetables you like. Replace calorie-heavy, fatty foods like chips and cookies with baked crackers or dried fruit. Armed with a plan and tools to help you maintain that plan, you'll have an easier time meeting your goals.
  9. Be nice to yourself. When you've been good, do something nice for yourself. Reward yourself with something you enjoy (but not with food rewards, of course!). Perhaps you can enjoy a trip to a movie theatre, buy yourself a new book, or go for a foot massage. For instance, if you walked up the stairs to work this morning, treat yourself to a bit of Internet surfing or an online game before tackling your job. If you've lost 5 pounds, reward yourself with a new haircut. Whatever you do, give yourself rewards proportional to the goals you accomplish.
  10. Surround yourself with support. We all need emotional support, especially when times get tough. Find friends and family to help you. You may even be able to find a diet buddy or join a support group. Many studies show that having a healthy social network is better for your overall health. Dieters who have friends and family pulling for them achieve better success than those who try to go it alone.

So pick up the phone, call a friend, and flex those mental muscles. Many happy thoughts to you!

Daily Motivation

HAPPINESS IS A BYPRODUCT OF ACTIVITY
Happiness lies in the joy of achievement,
the thrill of creative effort.
The human spirit needs to accomplish,
to achieve, to triumph to be happy.
Happiness does not come from doing easy work.
It comes from the afterglow of satisfaction after
the achievement of a difficult task that demands
your best.
Your personal growth itself contains the seed of happiness.
You cannot pursue happiness by itself.
There is no happiness except in the realization that you
have accomplished something.
Happiness thrives in activity.
It's a running river, not a stagnant pond.

Monday, August 4, 2008

Daily Motivation

THERE IS ALWAYS A GOOD SIDE

Everything depends on the way you look at things.
View every problem you encounter as an opportunity.
There is always a good side to every situation.

The optimist sees an opportunity in every misfortune.
The pessimist sees misfortune in every opportunity.
The optimist sees the doughnut.

The pessimist sees the hole.
You can develop success from every failure.
Discouragement and failure are two stepping stones to your success.
No other elements can do so much for you if you're willing
to study them and make them work for you.

When it is dark enough, you can see the stars..

10 Thoughts on Whole Living

  1. Your body is a powerful healer. Learn to nourish it.
  2. Taking control of your time often means knowing what not to do.
  3. Aim to be strong, flexible, and balanced: Exercise for vitality, not vanity.
  4. Sleep is sacred; honor it with a soothing, restful space.
  5. Learn to embrace the cold; it helps you appreciate the warmth.
  6. Eating better doesn't take more time-just better choices.
  7. Find great pleasure in the smallest moments.
  8. Stress plays a key role in our lives; let it motivate, not rule, you.
  9. The true rewards of your life are born of joy, not obligation.
  10. Moving forward often starts with letting go.