Mentally challenging tasks require you to be on.  When your brain is stuck on off here’s what to do:  Skip the coffee shop and the vending machine.  Just get moving instead!  Take a walk for 10, 15, 20 or better yet, 30 minutes.  You’ll think more quickly and experience less frustration when you return to work.  (Don’t forget to take a bottle of water with you!)

Here are five great reasons to move it…

• Exercise boosts brain function.  It ramps up blood flow so that oxygen and nutrients get around to all parts of your bod including the brain!
• Exercise helps release the mood-boosting endorphins and eases anxiety, depression and can help improve your sleep.
• Regular exercising will help keep blood pressure in check.
• Speaking of regular…exercise will help get those bowels moving too!
• Exercise builds muscle, promotes flexibility, makes bones stronger and helps relieve tension.

1–30 minutes of walking everyday Try walking everyday for 30 minutes.  No time?  Break the 30 minutes into 10 minute walks.  Take your dog for a walk, take the neighbor’s dog for a walk!  30 minutes of walking everyday is the foundation of building a better, happier you.  Try it, I guarantee you’ll love the results!

2–Drink 64 oz. of water everyday How will this make you happier??  Your body will feel fresher and cleaner.  Your skin will glow.  Toxins will be flushed out.  You’ll stay hydrated.  All this and more…you can’t help feeling happier!

3–Envision good outcomes. Choose to believe in the power of positive thinking!  Even if you just think about the best possible outcome, you feel happier.

4–Look on the bright side. Life is full of difficulties, stressors, frustrations and sadness.  You can choose to look at the bright side.  Ask yourself what’s positive in the situation?  You may need to use some creative thinking here but you can do it!  This reminds me of Monty Python’s song, “Always look at the bright side of life…”  I’m singing it right now!  Click the following link to get a taste of this song:

http://s0.ilike.com/play#Monty+Python:Always+Look+On+The+Bright+Side+Of+Life:50722:m173319

5–Say Thank You! Magical words aren’t they?  Is there someone in your life that you want to thank?  Write a letter of thanks, send a thank you note, email works too.  Or better yet, speak those two words and feel what happens.

6–Take the time to reflect on all the good in your life. Start each day or end each day by counting your blessings.  Even when you don’t feel like there isn’t much good in your life try including nature as a blessing.  It’s always there…take a look out the window!

7–Do something nice. Kindness goes a long way to keep you feeling positive.  A small gesture–letting someone go ahead of you in line, for instance, goes a long way in the “nice” department.  Choose a random act of “niceness” today.

Many claims on food products are misleading.  Use this tip sheet to sort out what’s hype and what’s helpful.

You’ve heard of stress-eating, right?  You’ve heard it’s a bad thing, right?  Well, I’m here to tell you that if you eat the right foods during a stressful time you may be helping your body calm down.

These tasty, easy to find foods can soothe stress.

Almonds, Pistachios, Walnuts These nuts are loaded with Vitamin E and antioxidants.  Just 1/4 cup per day will help keep your blood pressure in check when you’re feeling stressed.

Avocados The thick creamy texture of an avocado can actually help curb those frantic feelings brought on by stress.  Yes, avocados contain fat but it’s the good kind (monounsaturated fat, a.k.a. MUFA).  Just one has more potassium than a banana!

Oatmeal Carbs stimulate the brain to produce serotonin.  Oatmeal is a high fiber carb that is digested more slowly than other foods.  So, the slower the absorption the more steadily the serotonin flows.  Steel-cut oats are the best but if you’re short on time go for the instant variety.

Oranges The magic nutrient in oranges is, of course, Vitamin C.  This fresh food can help your blood pressure and cortisol (a stress hormone) levels return to normal faster.

Salmon The arch-enemy of stress hormones is Omega 3 fatty acids!  Salmon is a great source of Omega-3s.  Three ounces of this fish twice a week can provide you with the amount you need.  Other fish that contain Omega-3s include mackerel, herring and light tuna.

Spinach This leafy-green contains Magnesium.  This mineral can help lower your stress levels.  Not getting enough magnesium can make you feel headachy  and fatigued for no obvious reason.  Use it in place of lettuce.  Just one cup can provide 40% of your daily value.

T = Tea Green tea, that is!  Green tea is loaded with disease-fighting compounds called catechins.  Steep your green tea as long as you can.  The darker the tea the more catechins will be in your cup.

U = User-friendly If you are trying to lose weight, start a workout routine or even break a habit, make sure it’s a plan that you can live with.  If it’s not user-friendly you may not be able to stick with it.

V = Vacation There are many types of vacations.  Have you been on one lately?  If a week long vacation to the beach or the mountains is not in you’re near future, take a vacation for a day or even a couple of hours.  You know what you like.  Schedule that activity (or non-activity) and enjoy every minute of it!

W = Weights Muscles can be built up and maintained at all ages, which in turn makes you strong.  Who doesn’t want to be strong?  For women in midlife and beyond, weight bearing exercise will help keep your bones strong too.  Such a deal!!  You don’t have to belong to a gym to lift weights.  You can get your own for home or office.

X = Xeriscape This is a trademarked name for water conversation.  I decide it was a worthwhile word to remind you to take it easy on water usage.  This is a precious resource that we take for granted.  Not to sound like your mother…but there are people in our world who don’t have the abundance that we have!  Be mindful when you turn on the tap!

Y = Yoga Of course!  Learn a few yoga positions and practice them or take a class.  CAUTION:  Yoga can cause flexibility and relaxation!

Z = Z-Z-Z-Z-Z-Z-Z-Z-Z-Z-z-z-z-z-z-z-z Did you know that when you skimp on sleep your brain thinks you’re low on fuel and sends a signal to your stomach to start growling.  It seems that snoozing at least 7 hours per night is good for your waistline!

J = Journaling You won’t find a better way to communicate with yourself.  It’s a healthy form of venting frustrations or expressing gratitude just keeping track of what you do everyday.

K = Kitchen Your kitchen can be your friend!  Take an inventory of the goods in your pantry and fridge.  The food you have in your kitchen at your disposal can determine how well you eat in and out of the house!

L = Laughter You already know that this is great for you!  Have you laughed today?  Put a little laughter in your life each and everyday.  It will make a difference in how you feel!

M = Music Life would not be complete without it!  Listen to your favorite music!  Tune it in and turn it up!  Music elicits many emotions.  That’s a good thing!  Go ahead and emote to the beat!

N = Nutrition Good nutrition that is!  This is the process of absorbing nutrients from food (minerals, vitamins, etc.) and processing them in your body to stay healthy.  Let’s hear it for nutrition!

O = Omega 3 Fatty Acids These are essential fatty acids that your body needs but does not make.  You can get O3FA’s from fatty fish, such as salmon, tuna and mackerel, flaxseed oil, canola oil, soybeans and soybean oil and walnuts.  You can also take a supplement as your source but you should consult your physician as to how much to take.

P = Pamper First figure out what that means to you.  Is it a massage, a hot bath, reflexology, a facial, an hour of silence, reading a good book…I could go on and on and on!  Whatever pampering means to you, take some time and indulge yourself.

Q = Quinoa  Pronounced keen-wa.  This grain has more hunger-taming protein and fiber and less carbs than most other whole grains!   Substitute it for white rice and other refined grains.

R = Routine Do you have one or many?  Some people don’t like routines because they are too confining and monotonous, however, it’s been reported that people with routines are healthier overall.  If you don’t have any routines in your life, I have a suggestion…Start an exercise routine!

S = Stress A little less of this an we would all be better off!  When you’re feeling stressed try taking a walk, get a massage or take a hot bath with some lavender infused oil.  Stay away from the junk food, sweets and alcohol.  That momentary fix can make you feel more stressed later.

A = Antioxidants You need them!  They’re in the foods you love!  Fruits,veggies,wine and chocolate contain them.

B = Body Everyone has one!  AND it’s the only one you get!  How are you treating yours?  Like a temple?

C = Vitamin C This vitamin helps boost your immune system.  A few foods that contain Vitamin C:  red bell pepper, broccoli, strawberries, spinach and citrus fruit.

D = Diet A four letter word!  The only diet you need is the one that you can realistically live with the rest of your life.  Jump off the diet treadmill by making lifestyle changes.

E = Exercise You knew I’d bring that up, didn’t you?  Find what movement works for you and just do it!  You’ll feel better, look better and who know you may just start to like it!

F = Floss Flossing everyday keeps your gums and teeth healthy!  Studies have been done to show that flossing can be beneficial to your heart too!

G = Green What are you doing for your environment to keep it green?  Using non-toxic cleansers, recycling, using energy-efficient light bulbs and turning the lights off when you leave the room.  How about carpooling?

H = Hydration Keeping your body hydrated may be the best thing you can do each day!  Water is the best hydrater you can find.  Remember, alcoholic and caffeinated beverages don’t count for hydration!

I = Intuition This is also known as your “gut feeling.”  Listen to it!  Trust it.  It’s there for you, so use it!

to be continued…

Soda cans that is.  Did you know that drinking one or more 12 oz. soft drinks (diet or regular) per day increases your obesity risk??!!

It seems the sweeteners in both diet and regular soda spark a taste for more sweets.  In addition to sweetener and/or sugar both dark and white pop contain high levels of caramel.  This can lead to a creation of insulin resistance, a condition that also increases obesity risk.

Remember…there’s always water to quench your thirst!  It’s cool, it’s clear and has no calories, no caramel, no sugar or artificial sweeteners.  Go grab a glassful right now!

Mentally challenging tasks require you to be “on.”  When your brain is stuck on “off” here’s what to do:  Skip the coffee shop.  Just get moving instead.  Walk, run, skip, skate, jump rope or dance a jig for 30 minutes!  You’ll think more quickly and experience less frustration when you return to your work.

Here are five great reasons to move it!!!

• Exercise boost brain function.  It ramps up blood flow so that oxygen and nutrients get around to all parts of your body including your brain!
• Exercise helps release the mood-boosting endorphins and eases anxiety, depression and can help improve your sleep.
• Regular exercising will help keep blood pressure in check.
• Speaking of regular…exercise will help get those bowels moving too!
• Exercise builds muscle, promotes flexibility, makes bones stronger and helps relieve tension.

Set an intention each day to be more conscious of what you eat, especially with packaged food.  Your intention can be as simple as…I will read the labels on the bag, box, can, bottle before I consume it.

Here are a few tips on what all that writing is on that food package you just picked up.

1.  Ingredients–If there are more than five ingredients including words that you can’t pronounce, it’s not a good food choice.  And remember the ingredients are listed in order of most to least amounts.

2.  Serving size–This also provides the total calories per serving.  Look closely.  The serving size might actually be 1/2 of a muffin, not the whole thing!  Check out the serving size on a juice or soft drink label too.

3.  Visualize the fat–The total fat is the total amount of fat in one serving.  Picture a pat of butter for every 5 grams of fat.  And remember if you see the word hydrogenated on the label avoid that food.  This means it has trans fat in it.

4.  High fiber is your friend–Look for food that has 3-5 grams of fiber per 100 calories.  You’re aiming for at least 25-35 grams of fiber per day.

5.  Pay attention to carbs–Try to avoid carbohydrates from sugar sources.  A good way to do this is to compare the carb number with the grams of sugar.  4 grams of sugar = 1 teaspoon of sugar.