Great info from Ellie Krieger ...

Healthy Living with Ellie Krieger.

Today's Small Change: Be color conscious. Color Your Plate

Picture the last meal you ate. Did you see an explosion of color on your plate, or was it a serving of paleness? If it's the latter, it's probably time to add more color by eating fruits and vegetables of many hues. When you do so every day, you ensure that you're getting a full spectrum of protective nutrients.

For example, red foods, such as red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes, contain lycopene and anthocyanins, which help maintain heart health, boost memory, keep your urinary tract healthy, and lower your risk for some cancers.

Yellow and orange foods, like apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots, get their color from carotenoids, which strengthen your immune system, help you maintain sharp vision, and lower your risk of heart disease and cancer.

Green foods, such as green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage, contain lutein and indoles. Deep green vegetables also supply plenty of key minerals and essential vitamins. They can help you keep your vision sharp and maintain strong bones and teeth; they can also help prevent cancer.

Blue and purple foods have anthocyanins and phenolics, which may have antiaging benefits. Try blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus.

Many white and brown foods contain the phytonutrient allicin, which has been shown to aid in preventing heart disease and cancer. They also often have powerful antimicrobial properties. Try fruits and vegetables like bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips.
Today, add more color to your meals and snacks. If you can add at least one choice from each of the color groups to the day's meals, you'll have consumed five servings of fruits and vegetables without even trying!

Tonight - December 28th - Open Mike Night!

We're now between two major holidays with many temptations behind us, and more still ahead. So how are you doing?

- What principles and tools are you using the most? What's working?
- Where do you believe you are slipping up - let's see what we can do to fine tune your thinking and choices.

Tonight is our Open Mike night so here is YOUR chance to get some personal attention on your questions.

Call in at 7:55 to let us know that you are on the line
Dial 712-432-0180 Code is 939046#
Use the *6 keys to mute or un mute your line if you have background noise

We're looking forward to hearing from you!

What's YOUR Sleep Number?

My topic this time is sleep and your sleep number and I’m not talking about mattresses!

Did you know the minimum amount of sleep you need for weight loss is seven and a half hours a night. How many of us get that! It may sound odd, but the closer you can get to 7 ½ hours or your personal ideal sleep time, the better your results will be. And, sorry, but sleeping more than that won’t help you drop more pounds! This works whether you have a few pounds to lose or many. Here’s what to do:

1. Go to sleep and wake up at the same time every day.
Write down the time you need to get up in the morning, then count back seven and a half hours. That is the time you need to be in bed. But we’re not out to kill all your fun: On Friday or Saturday nights, you can go to bed one or two hours later than usual and sleep in one or two hours the next morning—as long as you get your required seven and a half hours.

2. Start a bedtime routine.
Create a pre-sleep ritual—such as light reading, a hot bath, stretching—beginning somewhere between 45 minutes to an hour before the time you’ve planned to close your eyes. Pretty soon, your body will start to associate specific actions with relaxation and falling asleep. And turn off your TV, computer, BlackBerry and cell phone before that time begins. “When your brain senses light shining in your eyes, it stimulates the wake response and lowers melatonin, the hormone that cues you to feel drowsy,” says Steven Park, M.D., author of Sleep, Interrupted.

3. Watch your caffeine and alcohol habits.
Don’t have any caffeine after 2:30 P.M. (including caffeinated tea and soda), and avoid sipping alcohol three hours before bedtime. Booze may knock you out at first, but it keeps you from getting deep sleep, says Breus. As the sleep-inducing powers wear off, you may even wake up.

4. Experiment with exactly how much sleep you really need.
According to the National Sleep Foundation, some women require as many as nine hours of sleep a night. If you’re snoozing seven and a half hours and still can’t wake up without your alarm, you need more. Try hitting the sack 15 minutes earlier each night until you reach the perfect time for you—it may take a week or so before you reach your own ideal sleep number.

Here are some other thoughts on getting a good night’s sleep.
You can stretch yourself to sleep. If you have trouble falling asleep, trade in the tossing and turning for a simple, gentle, daily stretching routine instead. Women who regularly stretch out their knots and kinks fall asleep more easily than nonstretchers do.

­­­­­­­­­­­­­­Another option that I have been doing lately is to use Arbonne’s Unwind massage oil. I rub this on right before going to bed. A am not only I getting the aromatherapy benefit from the chamomile, I’m also giving my skin some wonderful botanical oils to soften and moisturize through the night.

And last but not least, eating guidelines before bedtime. If you’re feeling hungry, then you may find that hunger interferes with winding down for that good night’s sleep, but you want to be careful about what and how much you eat.

If you must eat before going to bed, here are some ideas from different articles I found.
- Find something that combines a little bit of carbs with protein. One example is milk and bananas. The carbs in the bananas combine with the amino acids in the milk to boost the serotonin levels in the brain – serotonin becomes melatonin, which is the hormone that triggers sleep.
- Have a few spoonfuls of yogurt. I think I got that tip from San. This really does work for me.
- Or have a slice of whole grain bread, or a few whole grain crackers with a little bit of cheese.
- Sesame seeds – these are a great natural source of tryptophan – the sleep inducing amino acid.
- And if stress contributes to sleep issues, try adding more red bell peppers to your diet. A study showed that rats fed 200 milligrams of Vit C twice a day found that it nearly stopped the secretion of cortisol, a hormone released in your body when you are stressed. Calorie for calorie, red bell peppers give you more Vit C than any other fruit or vegetable.

Here's to Sweet and Healthy Dreams!

Merry Christmas to all of my wonderful AHL friends.  Enjoy this glorious day.  Love, Tee

Focus on the ones you love

Good Morning AHL Members.
Thanks to Gerri for the holiday good wishes. I too am wishing each of you a joy filled time of celebration with your loved ones. Remember to make the holiday about the people and not the food. You will come through without gaining weight ... just wonderful experiences and memories. Love, San

Wishing You and Yours And Abundant and Joy-Filled Holiday

Wishing you all a Wonderful Holiday, however you celebrate it.

Your part in our Abundant Healthy Living community is a joy and a blessing.

Love to you all, Gerri

Get the most out of your Healthy Choices with Better Digestion

To help your body’s ability to absorb nutrients and eliminate waste, a well functioning digestive system is an important step to healthy living. For weight loss it is imperative for digestion to working well to rid the body of all waste. And a key to keeping things moving is fiber.

Dietary Fiber includes all parts of plant foods that your body can't digest or absorb. Fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.

There are two types of dietary fiber and they are both important.
o Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
o Soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley.

A high-fiber diet has many benefits, which include:
- Prevents constipation.
- Lowers your risk of digestive conditions.
- Lowers blood cholesterol levels.
- Controls blood sugar levels.
- Controls appetite
- Aids in weight loss.

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults: Women, 50 and younger need at least 25 grams of fiber a day, if older than 50, that drops to 21 grams. Men on the other hand, need more than women! Men aged 40 and younger need at least 38 grams of fiber a day. If over 50, then this drops to 30 grams.

Your best fiber choices are: Grains and whole-grain products, Fruits, Vegetables, Beans, peas and other legumes. Or you can increase your fiber intake with Arbonne’s Fiber Booster … 12 grams of both soluble and insoluble fiber per scoop – half your daily requirements. This is odorless, tasteless, and gritless. And it can be added to hot or cold liquids and all food.

There are two other things that can aid in improving your digestion that I’d like to mention here.

Digestive Enzymes – these are necessary to breakdown your food. The amount of enzymes your body naturally produces actually diminishes as you age so supplementing supports you body. Arbonne can help here. One of the capsules in Arbonne’s Hybrid supplements is a broad spectrum complex to assist the body to digest carbohydrates, fats, proteins, lactose and other dietary components. And I love it that all our other Hybrid supplements are coated in Digestive Enzymes to help you digest them as well.

And Last but Not Least – Let me mention our Herbal Colon Cleanse. This is a robust blend of cleansing and detoxifying herbs plus beneficial microflora to support colon health, aiding in digestion and regular elimination as well. This is NOT a laxative, instead it's a supplement to help your body work naturally to eliminate waste and toxins.

Hope this entry was easy to digest! :-D

Love - Gerri

Water and Weight Loss

Water is essential to our program and overall health! Apart from the fact that 60-70% of your body is composed of water, water has an extensive range of functions essential to life. Here are a few key functions:
· Water assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.
· If you don't drink enough water you get constipated and put your kidneys under stress.
· Water is also essential to regulating your body temperature. If you don't drink enough water you compromise the evaporation process your skin uses to keep you cool.
Being hydrated improves your cognitive ability.
And if your goal is to lose weight, there are even more reasons to reach for water. Few people realize at first just how essential water is to the success of their weight-loss program.
Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! So reach for that glass or bottle of water before you reach for anything else!
If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's survival mechanism - to store up the essential nutrients in short supply - just in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is bulk and unwanted inches.


It's so simple...drink water! But how much? The most common answer we hear is to drink 6-8 large glasses a day. Other sources say you need to drink ½ your body weight in ounces. So if you weigh 150, you should drink at least 75 ounces of water a day.



If you don’t like the taste of water – try adding Arbonne’s Fizzy Tabs – 2 great flavors that not only make water easier to drink but provide the added benefits of a focused energy boost, appetite control and increased metabolism!


Did you know that for every cup of coffee or alcoholic beverage you drink you will need to drink another TWO glasses of water to counteract the diuretic effect. Explore the world of herbal teas instead – like Arbonne’s Detox Tea, you may be pleasantly surprised!


And what about soda? Many people see diet soda is an innocuous, harmless beverage that can't possibly cause any harm to their waistline since it doesn't have any calories. Think again. A study at the University of Texas Health Science Center found that there was a 41 percent increase in the risk for being overweight for every single can of diet soda a person consumed daily.


You need to realize that alcohol, caffeinated drinks and sodas are NOT an alternative for water and definitely NOT a healthy fit choice.



We are looking for Healthy Fit choices in what we eat and drink and plenty of pure water will help you meet your goals.



Bottoms Up! Love, San

Super Foods

According to SuperFoods Rx: Fourteen Foods That Will Change Your Life, some foods will not only improve your life - but may well extend it.

Beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt - all rich in nutrients and relatively low in calories - are all credited with preventing, and in some cases even reversing, heart disease, diabetes, certain cancers and dementia.  Not only that, claim "Superfoods" authors Dr. Steven Pratt and Kathy Matthews, but build your diet around them and you'll have more energy and look better, too.  The right foods - can actually change the course of your biochemistry," they write. "They can help to stop damage at the cellular levels that can develop into disease . . . You will also feel better, have more energy, look better, and can embrace all that life has to offer you with more optimism."

These healthy foods make delicious options for grazing or as part of a meal.
BEANS – these provide low-fat protein, fiber, B vitamins, iron, folate, potassium, and magnesium.  You can also include green beans, sugar snap peas, green peas, and chickpeas in this category.  An easy and yummy dish in this category is hummus.  Hummus can be made not only from chick peas but also from edamame.

BLUEBERRIES – these have fiber, folate, vitamins C and E, potassium, magnesium, iron, riboflavin, niacin, phytoestrogen, and only a few calories.  Other berries such as cranberries, raspberries, strawberries, cherries, currants, and purple grapes are also great.  This is an easy one to incorporate in your food. Add to your protein shake, put over cereal or yogurt. Eat plain as a mid day fueling.  They are also delicious frozen for a change in texture.  Berries make an excellent "go to" dessert.

BROCCOLI – is rich in folate, fiber, calcium, vitamins C and K, and beta-carotene.  You can also try Brussels sprouts, cabbage (red and green), cauliflower, bok choy, or kale.  Roasting broccoli and cauliflower and brussel sprouts make an excellent winter side dish. 

OATS - high fiber, few calories, protein, magnesium, potassium, zinc, copper, selenium, and thiamine.  Other grains that are good include wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.  This one is easy if you like oatmeal.  But also try brown rice and barley in soups and quinoa as a side dish. 

ORANGES – We all know these are a great source of Vitamin C. They are also good for fiber, folate, potassium, pectin.  Also try: lemons, grapefruit, kumquats, tangerines, limes.  Oranges travel well as a snack in the office.  And Clementines are in season now so get them before they are gone.  Use lemons and limes to add flavor to steamed or raosted veggies and to fish.

PUMPKIN - contains alpha-carotene, beta-carotene, high fiber, few calories, vitamins C and E, potassium, magnesium.  Also try: carrots, butternut squash, sweet potatoes, orange bell peppers.  These yummies add color to your plate.  Carrots, squash and pumpkin all make delicious soups.  Sweet potatoes are wonderful roasted or as an alternative to regular fries. 

WILD SALMON – is known for being a great source of omega-3 fatty acids. It’s also a good source of vitamins B and D, selenium, potassium, protein.  You can also try: Alaskan halibut, canned albacore tuna, sardine, herring, trout, sea bass, clams. 

SOY - is a good source of omega-3 fatty acids, vitamin E, potassium, folate, magnesium, and selenium
You can also try tofu, soymilk, soy nuts, edamame, miso.  Soymilk in your smoothies and edamame as a side dish.  I love steamed edamame with Old Bay.

SPINACH- provides beta-carotene, omega-3 fatty acids, vitamins C and E, thiamine, iron, calcium, magnesium, and zinc.  Also try: kale, collards, Swiss chard, bok choy, romaine lettuce, mustard and turnip greens.  Try to eat this steamed or raw. I love a fresh spinach salad or quickly sautéed with olive oil and garlic. Add strawberries and walnuts to raw spinach for a wonderful salad that is a change of pace. 

TEA is also part of this list, both green and black. Tea has flavonoids, fluoride, no calories.
For an excellent tea choice – look at Arbonne’s Detox Herbal Tea – the herbal blend helps supports our kidney and liver functions – even more important for flushing toxins for some temptations we may succumb to this time of year.

TOMATOES - contain lycopene, few calories, alpha- and beta-carotene, vitamin C, potassium, chromium, fiber.  A sliced tomato sprinkled with a little black pepper or Old Bay is an instant side dish.  Of course they are better in the summer!

TURKEY (skinless breast) provides low-fat protein, niacin, vitamins B6 and B12, iron, selenium, and zinc.  Tis the season for turkey!  Spend a few minutes on the internet and look for some healthy recipes for that left over turkey.  I use ground turkey in place of ground beef for most all recipes. 

WALNUTS – these have omega-3 fatty acids, vitamins E and B6, magnesium, protein, fiber, and potassium
Also try: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews.  these are easy, quick energy snacks.  Trader Joe's has wonderful pre-packaged nut servings that are easy to toss in your purse or car.  Remember the key is being prepared. 

YOGURT - with live active cultures, calcium, vitamins B2 and B12, potassium, magnesium, zinc. 

Love, Tee

AHL - Holiday Week Schedule!!

Hello Everyone!

It's a busy week already and many of us are still recovering from a weekend of BIG SNOW as I've heard it called. We've opted to forgo our call for this week, but fear not, you will still enjoy the content we have to share.

Abundant Healthy Living is about lifestyle choices, creating a basic nature that supports us on a daily basis. It is also about ongoing education. By really owning the information and by continually reaching out to learn more and to share what we learn, we create awareness and with awareness comes permanent change.

Look to the blog throughout the week for informative entries from San, Tee and I. I hope you find some golden nuggets that you are able to integrate into your own healthy living choices.

Enjoy the Holidays. Make Healthy Choices. And we'll enjoy chatting with you on Dec 28th - our Open Mike Night!

Love You All!
Gerri

Thermogenic Foods

Thermogenic Foods ~ adapted from Fat Flush by Ann Louise Gittleman

Some herbs are thermogenic which means they rev up your body’s metabolic fires and jump start energy expenditure which helps to burn calories!
Herbs can also be diuretic or helpful to metabolize carbohydrates and aid digestion.

Cayenne, dried mustard, ginger, cinnamon and garlic all raise your internal body temperature and kick your metabolism into high gear. In fact, studies show that some of these seasonings triple the body’s ability to burn calories for fuel rather than store them as fat.

First let’s look at cayenne … it adds a delicious punch to salad dressings, soups, sauces, dips, beans dishes, vegetables and meat marinades. Making your own recipes from scratch saves you from added calories, preservatives and sodium. Cayenne is not only delicious but stimulates circulation, assists digestion and stimulates the production of adrenal hormones which speed up the breakdown of fat by 25%!

Ginger is one of my favorite flavors. You can chose from freshly grated ginger root, dried/powdered ginger or even candied ginger.
Ginger is great for digestion, motion sickness, sore muscles, arthritis, and menstrual cramps,
I love to add chopped or slivered fresh ginger to stir fry fresh veggies or meats. You can add slivered candied ginger to cookies, muffins or sprinkle it on vanilla yogurt or ice cream.

An added bonus is that you cannot gulp down spicy food and eating slowly gives your brain time to register that your stomach is full, so you won't overeat.


Other Beneficial Herbs …
Bay Leaves, cinnamon, cloves, and coriander help control insulin levels so work more of this into your diet.
Sprinkle cinnamon on muffins, toast, French toast, oatmeal or in your protein shake. This time of year it is delicious on eggnog. I found many recipes for skinny eggnog on line!

Parsley, cilantro, fennel, anise and apple cider vinegar act as natural diuretics.
Coriander are actually the seeds from the cilantro plant. I grew cilantro this past summer and used it in many recipes. Salads, salsa and soups.

Dill, fennel, and anise aid in digestion and cumin helps protect against degenerative diseases. Tumeric is believed to protect against oxidative damage.

I love to cook so this is all fun and easy for me. For those of you that this would be a struggle, the easiest way to add thermogenics to your diet is to consistently use Arbonne’s supplement, Going, Going, Gone! It incorporates Arbonne’s Get Going! Herbal blend.

I also highly recommend The Fat Flush Cookbook by Ann Louise Gittleman as it has a nice section on herbs, their uses and benefits.

Happy, healthy eating!! San

new scale numbers

I thought my scale actually has a short fuse this morning. But I was so excited that it read 134! My goal is to get to 130 and I have not seen 134 in over 6-9 months. I do believe that GLug Glug Glug message that Gerri and I have been writing to one another is helpful. Plus, I added three alarms to ring on my cell phone daily to remind me to DRINK WATER is very useful !! Try the alarms to drink your water and see if it also helps you!!!

~Myra

NEW Phone # for AHL Calls - Please Note!!

The Number for Our Abundant Healthy Living Calls is changed - effective NOW!

Our New # is: 712-432-0180 PIN: 939046#
Our New # for the recording is: 712-432-0189 Same PIN

Our next call is Monday, December 14th
Call in at 7:55 to let us know that you are on the line
Dial 712-432-0180 PIN 939046#

We're looking forward to having you with us on Monday night!

Empowerment Partners in Cartoons

We get the Washington Post and I had to smile when I read the comic Blondie because it was a fun example of how empowerment partners can show you when you're on the Dark Train. I've included a link to the strip below.

http://tinyurl.com/yeu3e4x

I'll just share the punch line: " The carpool ruined my bad morning by telling me like it is!"

Remember, when you're thinking thoughts that bring down your energy, turn it around. Think about what you are grateful for.

5 Ways to Eat Less and Stop Earlier

~ from RealAge

Okinawans stop eating when they are no longer hungry, and they're one of healthiest, longest-lived people in the world. Here are some tricks that Buettner says can help you stop eating at the right time:

1. Get new glasses. Choose tall and narrow over short and wide drinking glasses. You'll drink 25 to 30 percent less. Go smaller with plates and bowls as well.


2. Leave food in the kitchen. People who serve themselves at the counter, then walk away, eat about 14 percent less.


3. Supersize with your eyes. Eat less and feel fuller by making your food look bigger. Make hamburger patties half the normal amount, and pile on the lettuce, tomatoes, and onions to make your burger appear sizeable.


4. Sit down to eat. Do away with eating on the go, in the car, or while watching TV. Sit down and really pay attention to your food; you'll eat less and feel more satisfied.


5. Weigh in daily. It sounds painful, but stepping on the bathroom scale every day may help you stay on track.
   

--------------------------------------
I found this a very timely list for this time of year when we have many temptations!

Why Less Exercise May Be Enough Exercise

~ By RealAge

Finding it hard to squeeze in your workout or your walk this time of year? Don't sweat it. Sometimes, less still cuts the mustard.

As long as you pick up the pace, that is. In a study, people who cut back on their walks but turned up the burn when they did get out there still boosted their cardiovascular endurance.

Keeping the Pace
Sure, frequent exercise is still better for you -- for a bunch of reasons, ranging from better cholesterol levels to better weight control. But the new research shows that you can cut back a little on frequency and still keep yourself in pretty good shape if you make some adjustments. And it's a good idea to do so, because then your body will be ready, willing, and able to do more when you get more time.

No Time? No Excuse.
Why should you care about your cardiovascular endurance, anyway? Because a 5-year study showed that a mere 10 percent improvement lowered people's risk of mortality by 15 percent, compared with no cardio-respiratory improvement. So don't chuck your workout altogether this holiday season. Cut back if you must, but work harder. Or chunk your 30-minute walks into three 10-minute sessions. Your heart will thank you in the New Year.
--------------------------------
I thought this was a fitting post with our AHL focus tonight on movement!

Sesame Seeds

Energy
By RealAge

Add These to Your Veggies for Extra Energy

Green beans, broccoli, squash . . . eke out a little extra get-through-the-day energy from them with this topper: toasted sesame seeds.
These nutty little seeds are loaded with magnesium -- a mineral that cells need in order to convert food to energy, according to Dr. Maoshing Ni, author of Second Spring. Add the seeds to bread, cookie, and muffin batters, too, for extra magnesium and a delicate crunch.
Don't Go Too LowAccording to Dr. Ni, many Americans simply fail to get enough magnesium in their diets. So he advocates making magnesium-rich foods like sesame seeds a regular ingredient in meals to boost your intake of this mineral. Other magnesium-rich items that should make more appearances: whole grains, dark leafy greens, pumpkin seeds, cashews, and Brazil nuts. Or, if you're not the nuts-and-seeds type, take a supplement instead. Use this online tool to look up how much magnesium you need.
Bountiful BenefitsBesides helping your body turn food into energy, magnesium helps strengthen your bones and keeps your heart, nerves, muscles, and immune system functioning well. Ready to open sesame? Here are a few recipes that can help get you started in adding sesame flair to sides, breads, and desserts:
Sides: Make your sides sing of sesame with these recipes for Sesame Green Beans, Sesame Carrots, Sesame Asparagus, and New England Apple-Nut Stuffing.
Bread: Pretty up your holiday table with homemade sesame-sprinkled baked goods like Whole-Wheat Braid and Seeded Multigrain Boule.
Dessert: Give your cookies a shot of flavorful sesame with these tahini-based Oatmeal Chocolate Chip Cookies.
Don't have time to cook? Spread a piece of toast with store-bought tahini paste (it's made from sesame seeds) and drizzle with honey for a quick and delicious snack.

Hi Everyone,

Join us this Monday evening at 7:55 for our 8 o'clock call.
This week we will talk about exercise and the roll it plays in our Abundant Healthy Life!

Call 1-616-347-8300 939046#

December...Really!

Snow in the forcast tomorrow. Brrrr. And yet, with growing up in the midwest, I still enjoy the first snowfall. No Matter What.

I'm enjoying sampling wonderful hot teas right now. I love an Apple Spice one I have, and 2 kinds of Chai. And it's always nice to start my morning with Arbonne's Detox herbal blend. This really is a wonderful blend.

I'm doing better with my water intake and I do find my headaches decreasing and my ability to focus increase. I love that this self care step has such positive rewards!

Remember - taking care of YOU needs to be a priority so you have the energy and focus to take care of others AND the ability to truly enjoy the magic of this season.

Love! Gerri

Night Time Prep Helps Water Intake

Thank you everyone that contributed about drinking water on Open Mike Night. It really does take more planning. I'm finding that if I fill my water bottles the night before that I'm more likely to start my day with drinking water and then continue.

Doing the prep the night before sets the intention for the next day. At least it's working better for me!

And Myra....glug, glug, glug... :-)

Arbonne's Cruise

Arbonne announced our annual incentive trip this morning ... a Western Carribean Cruise next October. Not only am I going to earn it, I am going as a healthy fit person. Goal weight by July so I can shop for new adorable bathing suits, sundresses and formals. I will chunk it down later but I am asking my Empowerment Partners to hold me to this!
Happy Tuesday to you all! Love, San

Abundance In Appreciation

Thanks for a wonderful open-mike call tonight. I ran across the following little narrative and it made me think of the AHL group. Looking forward to next week. -Betty Robinson

"By extending appreciation and goodwill to others, we contribute to an ongoing cycle of blessings and gratitude, which attracts more abundance into our own lives. When we make a conscious effort to pass along our gratitude and appreciation to others, and reach out to help others in the same way that others have helped us, we automatically contribute our energy to a higher process of growth, improvement, and gratitude that blesses everyone it touches. At the same time, the positive energy we put forth will begin to attract more abundance into our own lives, in the form of appreciation and generosity from others. As you reach out to others in gratitude and goodwill today, you are calling forth powerful energy to bless them, and yourself. "

30 Days

Well I did it. 30 Days of Blogging!

And I learned something with this as well. It't a lot easier to incorporate one small change or activity for 30 days. It doesn't take a lot of time. And as time went on, my mind naturally focused and found things that were appropriate.

So fitting with Abundant Healthy Living. Make small changes. Don't wake up jawz. Keep your focus on Anything is Better than Nothing.

And you never know what a wonderful gift you will have given yourself when you look back on the last 6 weeks, 6 months or one year.

Looking forward to our Open Mike Nite with all of you!!!

Love - Gerri

Early to Bed by Ellie Krieger

More on going to bed early ... extreme self care!

Less-than-stellar-quality sleep is a common complaint — 7 in 10 people say they experience frequent sleep problems. Yet there are a variety of ways to improve your sleep. Going to bed and getting up at the same time each day will help set your body clock. Today I want you to decide what time you're going to go to sleep — and follow through with it.
To ensure that you stick to your bedtime, it's important not to schedule stimulating activities right up until your last waking moment. For example, most of us spend the last hour before bed watching TV several nights a week. While certain programs may be relaxing, catching up on financial news or watching a violent drama may make you more prone to tossing and turning. Likewise, a heavy meal late at night is likely to affect your sleep because your body will be busy digesting it. So do yourself a favor and cut back on TV and large meals before bed. Instead, create a wind-down routine to help yourself relax and be ready for a restful night's sleep when the time comes.
Your bedtime routine might mean taking a warm bath or curling up with a favorite book for a few minutes. There's some truth to a warm bath helping to produce restful sleep — your body temperature drops after the bath, which makes you feel relaxed and sleepy. If you're hungry, a light snack is fine; milk or a carbohydrate snack will help relax you.
A bedtime ritual need not be anything extravagant — just come up with a routine that will tell your body it's time to get ready for sleep. Stick to your bedtime, and set your alarm (if you use one) for the same time every morning — you'll sleep better in the long run.

Drinking Enough...

Drinking Enough Water

This, I am finding, is one of my biggest challenges as the weather turns colder. I know I am way down on my water consumption. And I think back on what we've talked about as being side effects of not getting enough water. I have had an increase in headaches. And I also find my concentration isn't the best. So...is it as simple as recommitting to getting enough of this all important fuel for my body? Maybe so.

I believe it's worth it to refocus and recommit to this area going forward. So when you see me or talk to me you have my permission to ask me if I'm drinking enough water!

Love You! ~ Gerri

Redefining Health

Yesterday's topic in my Daily Om e-mail was Redefining Health - Throw Away Your Scale

And while I still use my scale daily, I believe the message of this article is very much in line with Abundant Healthy Living. Here are a few excerpts:

- Health is not a numerical concept and cannot be defined using statistics. Human beings, however, tend to want to quantify well-being into easily understandable figures...As a consequence of social pressures, we turn our attention away from health and focus instead on the most contentious of these figures—weight—checking our scales to see how we measure up to our peers and role models.

- Yet each of us is equipped to gauge our relative healthfulness without any equipment whatsoever. When we have achieved a state of wellness, we feel buoyant and energetic...Movement becomes a source of joy. Sitting, standing, walking, and bending are all easy to do because your joints and organs are functioning as they were meant to.

- When you are physically healthy, your mind will also typically occupy a place of well-being. Mental clarity and an ability to focus are two natural traits of whole-self health. Surprisingly, promoting this type of easy-to-discern wellness within yourself takes no special effort outside of satisfying your hunger with nourishing, wholesome foods and moving your body.


I believe this describes AHL very, very well!

Staying the Course

I was able to start today with a nice walk outside - before things got really blustery. It's so nice to start the day off right. And then on to decorating the house for our next holiday. My goal today was to get the small tree up in our foyer. It's the only tree we put up and I do love doing this. Looks nice too!

And this keeps me moving and stretching and bending! This DOES count as exercise!

Some Questions for Monday

Hello Partners!

As promised, here are some things to think about in advance of our call on Monday.

What AHL Principles did you use to help you through this holiday weekend?
What worked the best for you?
What were your greatest challenges so we can help you in the days ahead?
What was the biggest surprise from the weekend?

Monday's call is one of two "Open Mic" sessions we have during each series. This is an opportunity for us to review what we have learned so far but more importantly, to learn from each other.

Really looking forward to re-connecting on Monday. Have a wonderful and healthy rest of the weekend.

Love, Tee

A Happy and Healthy Thanksgiving to All

There is so much to be grateful for on this day and every day. I love this Abundant Healthy Living community of ours that continues to develop and grow. And for the friends that have joined San, Tee and I on this wondeful journey.

What a difference a year makes. I can't wait for each of you to be with us at this time next year and look back as well and see how far you have come.

In the encouraging words of Mike Dooley - Do your best with what you have from where you are.

You are OK. You are MORE than OK. You are perfectly made and a gift to each of us.

I am grateful for each and every one of you!
Love! Gerri

From one of my favorite teachers ...

By Randy Gage
November 25th, 2009
Service to others can be a very dangerous sword. It can bring you unparalleled joy. Or it can be another act of codependency, taking care of others above your self, or a continuance of worthiness issues.
You have to love yourself first, take care of your own needs first and serve yourself first. Until you are whole, you can’t help others really. But once you have done that – then serving others can be one of the most rewarding things you can do. And there is almost no better time to do it than when the holidays and Holy Days are upon us.
Why not think now about how you might serve others this season, and make it your best ever?
-RG
You can find more of Randy at RandyGage.com

Gerri - 1 jawz - 0

Good Morning all!

This morning I met a friend at Bonaparte Bakery in Savage Mill. If you know anything about this place, it's a mecca for fresh breads and pastries. I made sure to have my protein shake before going and had a chocolate mint chew before leaving the car to head inside.

I ordered a large mug of coffee and NO pastry. Once Martha and I sat down, it was about the conversation anyway and I didn't miss the bakery options at all.

It really is possible to go into different social situations with a strategy in mind and successfully navigate these occassions that could hold pitfalls.

Here's to making Healthy and Fit choices that serve you now and in the long term for a healthier and happier life!

Preparations begin

We're hosting Thanksgiving at our house this year. There will be 7 of us. A nice size.

Mark and I are making all the core dishes. I picked up a turkey breast from the PA Dutch Farmers market that he will brine tonight. We're also in charge of the dressing, gravy and mashed potatoes and also a sweet potato casserole (which I prefer).

We'll have raw veggies with dip to start out while everything is in its final prep. That will be a nice healthy start. Our veggies will be roasted brussel sprouts (yummy!) and an onion and artichoke mix.
Then we'll end with pecan pie (not tempting for me since I don't like) and a no crust pumpkin.

So there are some potential jawz challenges. Mixed in with some healthy choices as well. I think all the gals are health conscious, so I may have takers for using a small plate, like Tee suggests.

I'm taking pointers from Betty about planning. I'm seeing what is going to be on the table and making sure I have my strategy in place. This will be the best way to enjoy, not only the meal, but the evening and day after as well.

This can be a wonderful day to celebrate being healthy and fit, even if that isn't your history. Your history does not make your present or your future, your choices do. So remember to make the best choices you can.

Beets ... so good for you!

Roasted Beets - Tip of the Day
by Alexa Weibel (Subscribe to Alexa Weibel's posts)Posted Nov 24th 2009 9:00AMFiled under: Vegetables, Recipes, Tip of the Day
Print Email More
Roasted beets are vibrant and flavorful tossed in salads, pastas and more. Learn how to roast them and stock them in your fridge as tasty additions to your dishes.

Roasted Beets, Carrots and Blue Cheese Rice. Photo: Delairen, Flickr.Roasting beets deepens their sweetness while softening them to a silkier texture. With a little advance prep work, you can stock them in the refrigerator and creatively throw them into a variety of dishes, but they're also delicious savored on their own.Preheat the oven to 375 Fahrenheit. After cleaning the beets, trim off the edges with a sharp knife then shave off the skin if you so choose. (This is often done for aesthetic reasons, as the skin too can be eaten, as it softens when cooked.) Place the beets in some aluminum foil and toss them with a couple tablespoons of olive oil. Season them with salt and pepper if you're so inclined, then seal the aluminum foil package.Roast the beets until tender -- depending on the size and quantity, they can take anywhere from 30 minutes to one hour. Let them cool before slicing or cubing them, depending on their culinary purpose, and then keep them in an airtight container in your fridge. The beets should keep a week or two -- though we make no promise they won't be devoured promptly!

Thanksgiving Alternatives

Good Morning!

I read the Washington Post Express every morning on the metro ride to work. On Tuesdays they have a special insert called FIT that deals with all things healthy. Today they had an insert called Turkey Day Tips. I thought it was worth sharing.

1. Don't get up, plop yourself on the sofa and then starve yourself until dinner. Go for a walk with the family and friends. Get your metabolism revved up and enjoy the smells of fall.
2. Eat breakfast and a light lunch (if your dinner isn't actually lunch like ours is) and remember that you can always have leftovers later. There is no need to load up with 3,000 calories at one meal.
3. Eat from a smaller plate (this one is mine). It allows you to take a dab of everything and not over do it.
4. No mindless eating. Skip the snacks.
5. Keep it positive when people try to push food on you. Instead of saying, "I can't. I'm dieting." Say, "I've been eating healthier - no thanks."

Happy Thanksgiving to you all!

Love, Tee

Healthy Decadence

I love the program on Discovery Health called Healthy Decadence. You can find some yummy, wonderful recipes by checking out the Discovery Health website. All recipes are accessible and easy to make. Just another tool for our toolbox.

Love ya!
Tee

Know Your Food - Eating Close to the Earth

I received this today from Daily OM - Seems appropriate for this week!

The food we eat is a multidimensional aspect of our lives. Food provides us with the energy that enables us to grow and prosper. Yet it can be, and frequently is, much, much more. Our food can be an experience in and of itself if we allow it to be. The dishes we remember from childhood offer unmatched comfort. The act of preparing meals can be an art form of the highest caliber. And the nourishment we derive from this fare promotes wellness within us. But many of us, distracted by daily affairs, forget that the profound pleasures of eating go beyond simple sustenance. We eat foods that are convenient or we eat unconsciously, snacking on whatever happens to be on hand. To understand the true value of food and the impact it can have on our lives, we should acknowledge and honor it by eating close to the earth.

If you have ever shelled and eaten garden-grown peas or bitten into a sun-warmed apple freshly plucked from its tree, you likely understand that there is a marked difference between these foods and those that are processed and stacked on supermarket shelves. Food recently picked contains more of its original life force and thus has a greater store of energy and nutrients. You can ensure you are eating close to the earth—and enjoying the many benefits of doing so—by shopping at a local farmers market and getting to know the individuals who grow your food. If you make the experience of shopping in this way enjoyable, you will be more apt to reject more convenient canned, packaged, and frozen foods in favor of the real delight you feel while browsing stalls of fresh foods nourished by the same soil you can find in your own backyard. You will soon learn what foods are in season in your area and how to prepare them.

As you savor the vivid flavors of juicy ripe fruits and the hearty crunch of unprocessed vegetables, you can also take pleasure in the fact that, by eating close to the earth, you are supporting farmers in your region, connecting with your local ecosystem, discouraging those who would waste precious fossil fuels by carting produce cross-country, and helping to preserve healthy culinary traditions that have existed for centuries.

Recommitting Today

Ok...fessing up...jawz joined me in jumping off the wagon last night for pizza and even got me to eat a couple of extra slices. So glad it was only a temporary lapse in judgement. I like the fact that the wagon stayed put and I've climbed right back on!

It's a beautiful day. This may just call for an extra long walk in the neighborhood to work OFF that pizza!

Just a quick hello

No time for Blogging today other than sending you all my love.
Worked all day and now prepping for my daughter, son in law and granddaughter to arrive!!
They will be here for the week to celebrate Thanksgiving. I am sooooooooo happy!
I will still be on Monday night. 'See' you all then. Love, San

Day 21

Remember the principle Anything is Better than Nothing?

Well, I'm going to use it today to keep my 21 day blogging streak going.

Wore my size 6 jeans all day - AWESOME FEELING!!! Already thinking I've got to get more of these.

:-D

Time for Laughter

It's not just a cliche that 'laughter is the best medicine.' There really is truth in it.

Laughter:
- Reduces pain. Our bodies produce pain-killing hormones called endorphins in response to laughter.
- Strengthens immune function. A good belly laugh increases production of T-cells, interferon and immune proteins called globulins.
- Decreases stress. When under stress, we produce a hormone called cortisol. Laughter significantly lowers cortisol levels and returns the body to a more relaxed state.

Scientific evidence has shown that laughter helps people breathe easier and it massages the heart and other vital organs. It may also increase the release of disease-fighting cells in the immune system. Like exercise, laughter quickens the pulse and stimulates the cardiovascular system. In experiments, students who watched funny movies were found to have an increased flow of infection-fighting proteins in their saliva.

I'm going to put this into practice tonight because Mark and I are going to see Robin Williams!

Sugar and your immune system

Sugar Can Depress Your Immune System by 90 Percent
from Total Health Breakthrough

It is proven that sugar and high-glycemic carbohydrates depress your immune system. There are many mechanisms for why it happens. But one of the best measures is the leukocytic index (LI).
This is a measure of how many invading organisms one white blood cell can engulf in one hour. A leukocytic index of 10 means that one white blood cell consumed 10 microbes within that hour. The average person in the U.S. has an LI of 14. That is not necessarily optimal. It is the average. But get this...
Within 15 minutes of consuming the amount of refined carbohydrates that the average American ingests with his evening meal - about 100 grams - the LI drops to about 1.4. That means the average person loses more than 90 percent of their immune function within 15 minutes of consuming a meal containing sugar and high-glycemic carbohydrates!
And this deficiency in the ability of white blood cells to engulf invading organisms can last for anywhere from two to five hours. Of course, if you consistently eat these foods, your immune system will remain perpetually depressed.
From Total Health Breakthrough.com

Grateful

Today my post is simply that I'm grateful for all of you and for this wonderful community that we are creating that enriches my life, inspires my heart, and strengthens my commitment to link arms with each of you on our Abundant Healthy Living path.

Empowerment Partner

We know we can rely on each other for motivation, inspiration, information and much, much more but this morning Gerri SAVED me, because I left the house for an all day conference without my protein shake.
Instead of empathizing with me, when I arrived to pick Gerri up, she got in my car and handed me a shake!!!
This allowed me to graze at the breakfast selection and not load up on the things I didn't want or need.
Thank you, Gerri. You are the best!!

Into the Wind

This morning I went with San to a Mom's Inc Conference. We got there early, intentionally, so we could at least do a short walk. Though it wasn't anywhere near the distance of our walks at Arundel Mills.

One of the things that made up for it though was the wind. Walking in the wind definitely takes more energy! And when the wind is COLD, then I know that burns more calories too!

I don't know how far we walked. This was an exercise in Anything is Better than Nothing!

And doing it with a friend makes it priceless!

Today I Bought....drum roll........

Size 6 Jeans!!!!

Now they are comfort fit stretch jeans, and they are a little snug but not uncomfortable.

So...GOAL!!!

This will also be my secret weapon when jawz comes knocking with Thanksgiving. I'll just think of those jeans (or be wearing them) and it will be so much easier to ignore him!

Thank You All - My Abundant Healthy Living Empowerment Partners! You are all a part of my success!

Thanksgiving

AHL Team,
I am planning my Thanksgiving dinner and I will be making all the expected dishes. I am from Plymouth after all. However, I will add a wonderful fall salad of roasted veggies on mixed greens with a sprinkling of goat cheese and dried cranberries (craisins).
While I will have tastes of everything, I will make sliced white turkey breast and salad my main meal.
In this month of Thanksgiving I just want to say how grateful I am to share this journey of Abundant Healthy Living with each of you. San

Abundant Healthy Living Mindset

1. Healthy, Fit People … have habits and lifestyle that support and nurture our
well being.

2. Healthy, Fit People … eat to live not live to eat. We think about food as
fuel not as an experience.

3. Healthy, Fit People … are proactive about our health: vitamins and other
supplements, daily exercise, head time, acupuncture and other holistic
modalities.

4. Healthy, Fit People … move because it feels good and we want to! It doesn’t
have to be jogging and the gym … it can be walking outdoors, swimming, yoga,
and gardening.

5. Healthy, Fit People … have a huge life force … a glow and attitude because
everything is moving inside … chi, oxygen, blood, lymphatic drainage and
digestion … all humming and happy!

6. Healthy, Fit People … have energy to work and play, in fact, energy to
spare.

7. Healthy, Fit People … favor fresh, whole, raw, organic food and small
portions.

8. Healthy, Fit People … know where to buy the best food locally and make it a
priority.

9. Healthy, Fit People … identify foods that make us feel good and are easily
digested into energy.

10. Healthy, Fit People … sleep well.

11. Healthy, Fit People … have a longer life span

12. Healthy, Fit People … never stop learning about our bodies and minds

Healthy, fit people listen to our bodies … eat the best foods when we are hungry, move because it feels good not because we should and love the vibrant feeling of wellness. This is our life style, not a short lived campaign.

Onward into the Holidays, AHL Enthusiasts!

Hi AHL Colleagues!

Just thought I'd let you know that after deep thought and careful consideration, I've decided to step back for the next session of AHL calls. November/December are the busiest months in the church calendar (Reformation, Advent, Christmas, Epiphany) and so... the busiest days of our year (with the exception of Easter). I hold fast to the goal I mentioned last week of losing 4 pounds this session. Yes! I will do that. However, many commitments will take me away on Monday evenings and I don't want to be absent without good reason or AWOL...so!

San and I discussed it today and she has invited us (both Rod and me) to be present for calls when possible during this session, either together or individually, and I plan to do that when I am able. This season really pulls Pr. Rod over to the church and out on visitations most every night of the week - cannot speak for him. But I will be with you when I can.

Wishing you an awesome Session of AHL calls and learning, sharing, growing, healthy living, and looking forward to trying every one of these yummy recipes!

Thanks for all you give, and blessings to and yous for a fabulous Thanksgiving!

Prue

Abundant Healthy Living

This little bit of prose came to me on my morning walk. Dana K would be proud!

Abundant Healthy Living

All about the choices we make
How we live each moment fully aware
Lifting us up - body, mind and spirit

Finally made our Wild Rice & Celery Root Soup!

Day 15 of continuous blogging! Whoohoo! Like anything else, doing something regularly does make it easier to keep doing.

I'm going to keep this post easy though.

If you look back through recent blogs, I posted one on a Wild Rice and Celery Root soup. I must admit, I never knew that you could use celery root in cooking before. I have to say, this turned out delicious!

I think one of the secrets of this is taking a cup or two of the stock with the chunks of leek, celery root and carrots and puree them in a blender. When this is added back into the stock it makes the broth infinitely tastier and richer.

It's a keeper!

Happy to Return for Another 6 Weeks

AHL members:

Unfortunately, I was unable to make the last conference call for the last six week session. I had wanted to contribute my thoughts and experience on this important call and hear from others, but I had family matters which I had to take care of that night. I'd like to share a few comments here in lieu of the last session conference call. After many weeks of steady progress in recent months and an achievement award received earlier this summer for my demonstrated dedication to fitness training -- the last six weeks have been a roller coaster ride for me which tested me to the limit. And in the end I found out that I am simply human. Being the eldest in the family, sometimes the weight of family issues can fall on your shoulders. My father's badly declining health and devastating news that he has an abdominal aneurysm which cannot be fixed or removed and the fact that he can no longer drive literally threw my life into a tailspin. I became a chauffeur, assistant monitor of medications, overseer during medical appointments, etc., etc. , etc. I suddenly had unanticipated extra duties and deep anxiety over my father and mother. My focus and time went mostly to them and I was unable to juggle my perfectly planned regimen with what I was dealing with. But enough about my trials -- the good news is that while my exercise decreased and my stress levels resulted in some loss of good food choices and portion control over the past six weeks, the AHL principles have remain etched in my brain. The clouds are finally lifting a bit and I am prepared to get back to where I left off. The new session offers me a fresh opportunity to continue the practices I have previously benefited from. Some added family responsibilities & concern are still with me as is my company business and passion for interior design, however the challenge is to go with the flow and work around my responsibilities this time. This was not a derailment but a detour for me. I am determined to get back (and stay on) the same route with my AHL roadmap and will join you on the call tomorrow night ready to continue my journey, enjoy the ride and the benefits of abundant healthy living! I couldn't have a better navigation system.

With gratitude,
Betty

New Session of Abundant Healthy Living begins tomorrow evening at 8!

We are looking forward to a new session of

Abundant Healthy Living

Monday, November 16th at 8 PM

We will be welcoming

new folks and our fabulous returnees!

Call in at 7:55 to let us know that you are on the line

Dial 616-347-8300 Code is 939046#

Use the *6 keys to mute or unmute

your line if you have background noise.

Gorgeous sunshiny day ... get outside and play!

It's a gorgeous sunshiny day ... get outside and play!
Rog and I will walk the park today. Can't wait, the
bay really sparkles on a day like this!
Then I will put the gardens to bed for the winter and
harvest the last of the herbs.
Wishing you all an Abundant Happy, Healthy and Fit day.
Love, San

Great Quote to begin our next session

"Finish every day and be done with it. You have done what you could.Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow [today] is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense. This day is all that is good and fair. It is too dear, with its hopes and invitations, to waste a moment on the yesterdays."
Ralph Waldo Emerson

Dark Chocolate in Your Medicine Cabinet?

I found this in the Nov/Dec 2009 issue of Natural Solutions:

"Quiet a Cough" - Dark chocolate is as effective a cough suppresant as codeine...That's what British and Hungarian researchers found in a recent study. What's the secret? Experts think the chemical theobromine (found in chocolate) relaxes the vagus nerve, which runs through the airways to the brain and triggers coughing.

Just 2 ounces of chocolate is enough, and the higher the cocoa content (think 65 percent or more), the better.

As a friend of mine is known to say... Cool Beans! Cacao beans that is!

Purrrfectly Made

I marvel at my cats often. They seem to spend so much time sleeping yet they are healthy, agile, bright eyed and amazing creatures. Here are some lessons they teach me:

- stretching feels really, really good
- a back rub is best when someone else does it
- nibbling (grazing) throughout the day is best, tho a special treat now and then is, well, special!
- always take time to really look at what's around you, especially birds
- get enough sleep
- cuddling up with someone you love can never be over-rated
- take time to IMAGINE what you want in your life
- find contentment in every moment

I think this list would make them honorary Abundant Healthy Living members!

T-Tapp ... Fit and Fabulous in 15 minutes a day!

Hello Abundant Healthy Living Partners,

I promised more info on T-Tapp. T-Tapp is an exercise program designed by Teresa Tapp over ten years ago to build long lean muscles, increase core strength and DROP INCHES QUICKLY.

My basic understanding is that by utilizing multiple muscles or muscle groups at once for each move you burn more fat. Teresa has designed workouts for everyone, including someone like me that has not done much besides walking in recent years.

Learn more by checking out Teresa's website at http://www.t-tapp.com/
I did find her site quite confusing but fortunately we have a fantastic local certified trainer, Kiona Leah. She teaches from No Va to north of Baltimore and more. Her website is http://www.healthybykiona.com/

Personally, I am doing five private sessions with Kiona to learn proper form.
I am also working with one of Teresa's DVDs at home and will continue with that.
I might do some drop in classes which Kiona teaches all over the place.

We started by taking my measurements and will follow up at the one month mark. I will report my progress!

The Power of an Empowerment Partner

I woke this morning, hearing the rain beating steadily on the window. The wind gusting now and then. It would be so easy to just pull the covers up and stay in bed. Those thoughts don't last long though, because I think of how much I'm looking forward to my walk with San at Arundel Mills. So I get up, have my shake, put on my walking shoes, grab my umbrella and head out. San, too, faced a longer drive with traffic being less than cooperative.

And because we knew that we were each counting on each other, there were no excuses.

That's the power of Empowerment Partners! Thanks San!

Plain as the Nose on Your Face

(this is a reprint of the post on my personal blog called Reading the Tee Leaves. To be abundantly healthy requires that we pay attention to our whole body. If you haven't been to a dermatologist for a "mole check", please schedule one yearly. It is an important piece of the overall good health puzzle. Love to all - Tee)

This morning, I had a procedure done called Mohs Surgery. It is a specialized form of surgery specific to having skin cancers taken from the face. I had a tumor on the side of my nose that I had been ignoring for the last two years. The tumor is gone now and I have a very attractive (and LARGE) bandage in its place. For the next two weeks we have to monitor the location to see if it heals on its own or if we will need to do a skin graft. I can't lift anything or bend over or do strenuous activity. They told me to take it easy for the next two weeks. For anyone who knows me, that's easier said than done. Taking it easy is not my thing.

I am religious about taking care of my skin and about using sunscreen and staying out of the sun. The doctor said that this cancer was probably the result of a bad burn when I was much younger. Yowza.

I can remember being younger and the highest sunscreen SPF was Coppertone 8. My mother would make me wear a t-shirt. When I was in college, I ignored sunscreen completely. I can remember hanging out on the roof of our sorority house to "get color" (translation - a sunburn) before big fraternity formals. I got blistering sunburns at a Grateful Dead concert and at the Preakness and just from hanging out.

Now, I wear sunscreen everyday. I use excellent skin care products. I can ROCK a hat!

Bottom line is make sure you wear sunscreen ALL year long. Learn to rock a hat. And get your skin checked by a dermatologist every year. Meanwhile, I will be learning to appreciate the new "character" of my nose.

PEACE.

Interesting Potassium Powerhouses

Potassium lowers your blood pressure and is a great counterbalance to the sodium in your diet. Load up on these foods to get your recommended 4,700 mg per day!

Sweet Potato 5 oz baked 694 mg
White Potato 5.5 oz. baked 610 mg
White beans 1/2c canned 595 mg
Yogurt, plain
nonfat 8 oz container 579 mg
Prune Juice 3/4 c 530 mg
Halibut 3 oz. cooked 490 mg
Edamame 1/2 c cooked 485 mg
Lima Beans 1/2 c cooked 448 mg
Cod, pacific 3 oz. cooked 439 mg
Banana 2 medium 422 mg
Spinach 1/2 c cooked 419 mg
Tomato sauce 1/2 c 405 mg
Tomato 1 medium 292 mg
Orange 1 medium 237 mg.

Who would have thought a sweet potato would provide you with 1/5 of daily recommended? Awesome.

Have fun, fellow Abundant Healthy ones.
Prue

No Fat, Low Fat ... Big Fat Lie

The Low Fat Diet: A Big Fat Lie?November 11, 2009
Jon HerringEditorial Director, Total Health Breakthroughs
For more than three decades we have been subjected to dietary propaganda that a low-fat diet is the key to losing weight and preventing disease. Public officials and the medical profession continue to broadcast the message. And the food industry - eager to sell their low-fat, high-margin, fake foods - is happy to reinforce the belief that a low-fat diet is the key to plaque-free arteries and a slim figure.
The problem is that this is exactly the wrong advice for weight loss and your health. In fact, the "solution" has actually made our problems with obesity, heart disease and diabetes much worse.
The misplaced vilification of fat began in the 50's and 60's. But it was not until the late 1970s that the message was broadcast to the public. It began with a 1976 Senate report, titled Dietary Goals for the United States. It was written by a journalist with no background in health, who was advised by a Harvard nutritionist who viewed dietary fat as the nutritional equivalent of smoking cigarettes. Shortly after, countless health organizations (including the National Institutes of Health and the American Heart Association) mobilized to spread the word that "eating fat makes you fat" and that a low-fat diet is the best way to prevent disease.
The food industry quickly joined the cause, but without the tasty fat, the food was bland. To compensate, they replaced the fat with sugar, producing thousands of new "low-fat" products. Americans had soon replaced a portion of the fat in our diet with refined carbohydrates.
And did we ever believe the propaganda. Millions of Americans came to associate "low-fat" on food labels with "good for you." This led people to overeat foods that were "low fat," even though they had the same number of calories as the regular brand and often far more carbohydrates. Journalists even came up with a name for it - the Snackwell Effect - named after a brand of low-fat, high-sugar Nabisco cookies aimed at health-conscious consumers.

Wii Fit Kind of Day

30 minutes of moving and exercising goes so quickly on the Wii Fit. I do love the variety. I rode a bike, I led a Marching Band, I did Kung Fu Moves and Played like a penguin sliding across an iceberg catching fish...among other things!

Think of what YOUR options are as the weather turns colder. I know this is definitely part of my cold weather survival strategy!

Enjoy ... Ar~bucks Coffee Drink

Thanks Prue. I am so intrigued with Juicing ... definetly something for the new year. Maybe Santa will bring Rog and I a juicer!!

I wanted to share my secret recipe to ward off those Starbucks cravings ...

A Delicious Coffee Protein Shake.

9 oz of strong brewed coffee. I use organic decaf beans
2 scoops of Arbonne Vanilla Protein Powder
1 scoop of Arbonne Fiber Booster
1 Tablespoon of Flaxseed Oil
Ice
Blend until thick, smooth and creamy!!

Not only good for you but better than anything I have ever tasted at Starbucks etc.

Juicing For Life!

Hi AHL Friends...

Juicing has always been a passion of ours. Several years ago, Rod and I bought a juicer and grabbed the book Juicing for Life by Cherie Calbom. In addition, we'd attended a weekend retreat that focused on juicing. Our retreat leader was my friend Paula Blank. Four or five times a day we juiced special recipes for specific blends of fruits and vegetables. It was fabulous. I'd love to share a tidbit we learned not long ago.... Will Smith is an avid juicer. Big healthy, happy Will Smith has said, "Hey you can take anything from me but don't touch my juicer!"
I just think that's terrific. So grab your apples, your celery, your parsley and the handful of spinach that greens it up. I love juicing!

One juice I NEVER expected to be one of my favorites was one containing beets. Look it up, folks, and you'll see how beets help you and strenghten systems and organs in the body. Here's an exerpt:

BEET JUICE
Traditionally Used For Anemia Bladder Problems
Circulatory Problems Eye Fatigue
Kidneys Liver
Lymphatic Circulation Menstrual Problems
Menopause Skin Problems
Tiredness Weight Loss Problems

A Good Source Of Calcium Chlorine Iron
Sodium Sulfur Potassium
Vitamin A Vitamin B–6 Choline

Important: Beets are probably one of the most powerful vegetables available. Beets are known for causing both stools and urine to turn red and if this happens, don't be surprised.

Never drink beet juice by itself. Beet juice should always be mixed with other vegetables and/or apple juice. Pure beet juice (from the bulb or greens) can temporarily paralyze your vocal chords, make you break out in hives, increase your heart rate, cause chills or a fever.

Beets are best used in small amounts. I never use more than 1 to 2 ounces of beet juice (approximately ½ a small beet or ¼ a large beet).

Have fun with Beets!

Prue

Use moderately. Both the roots and greens are powerful cleansers of the body. Beets are said to really cleanse the blood and kidneys and this is why it is suggested you use beets moderately.

Gerri is a Blogging Queen

Way to go Gerri - your Blog consistently is amazing. Love, Tee

Can Cats Tell Us Something About Weight?

This was an interesting article from Jonny Bowden's Blog.

To read the full article: http://jonnybowdenblog.com/can-cats-tell-us-something-about-weight-you-bet/

Synopsis: Manufacturers never put the caloric content on the label of dog food or cat food. They do, however, tell you how many cups or cans to feed your animal companion, and guess what- it’s always more than they need. Animal food manufacturers are no different than human food manufacturers. They’re in the business of selling food and they want you to use a lot of it.

Based on health professionals around the country, the formula that keeps coming up for weight loss is really simple: take your goal weight and multiply by 10. A 145-pound woman who wants to lose a couple of pounds would be well advised to aim for no more than 1450 calories, and that’s with exercise! Most caloric calculators available on the internet would calculate the caloric need at 1700+ calories.

Remember, it’s a lot easier to feel full and satisfied- and get all your nutritional needs met- if you eat the human equivalent of you cat's or dog’s expensive chow rather than the cheap supermarket brand. That means high-nutrient foods like lean proteins, tons of vegetables, healthy fat (no trans-fats) and some fruits.

And before you say you’d starve on so few calories, think about this - every species studied so far has extended life by cutting calories by about 25%.

---------------------------------
I must admit I don't count calories, it's not intuitive to me. I've wanted to focus on changing my choices and habits so I naturally lose and maintain weight. I weigh myself every day so I can see when I'm fluxuating out of my normal range and then I can make small adjustments, not large ones. I do know that I eat much less now than a year ago. And I still indulge now and then in 'poison' foods. I still enjoy my wine. Mark and I will still have pizza now and then.

What's fascinating is that I don't walk around hungry, in fact, I feel more satisfied and feel like I have more energy.

Follow 3 Rules for an Energizing Lunch

To help ensure your lunch is giving you rock star energy -- instead of weighing you down -- you just have to follow three simple rules.

According to RealAge expert Mehmet Oz, MD, the three keys are quality carbs, healthy fat, and lean protein -- nutritional bases you need to cover to keep energy levels from bottoming out.

1. Quality carbs: Build your meal out of complex carbs -- the kind that are digested slowly to give you a longer, steadier stream of energy. Just about any high-fiber carb will do, including beans, brown rice, whole-grain bread, quinoa, and veggies like brussels sprouts and eggplant.

2. Healthy fat: You'll need a bit of healthy fat to help your body absorb all the goodness of certain fat-soluble nutrients in your meal (like vitamins A, D, and E). Fats also help you feel full longer. Try topping soups and salads with chopped walnuts and drizzling some olive oil on your whole-wheat pasta. Sandwich lovers, replace your mayo with a few slices of creamy avocado.

3. Lean protein: Dr. Oz recommends making your meal "mostly veggie" and then adding some lean protein to give it a little more lasting power. Skinless chicken, lean meats, fish, tofu, eggs, and beans are all primo sources of healthful protein.

Hit all three lunch essentials in one fell swoop with this EatingWell recipe that packs a lightly dressed, veggie- and protein-rich punch: Green Goddess Salad.

Expect the Best!

Whooo Hooo ... it was a wonderful day! Gorgeous weather with a perfect blend of work and play.
The guest room project is essentially done and I can't wait for Maddie and her parents to be here.
I did the T-Tapp routine this morning and Rog and I had a nice long walk at our park using T-Tapp technique. I feel great!
Looking forward to a great week and as my friend Anne says ... 'Expect the Best!'

Wild Rice and Celery Root Soup

From Nov 2009 Issue of Cooking Light - Mark is making this today so I'll tell you whether it's a keeper later!

Wild Rice and Celery Root Soup

The knobby bulb called celeriac or celery root has a celery-like flavor, but one that is more robust and creamy at the same time. Add leftover turkey to make this an entrée.

2 tablespoons butter
1 cup thinly sliced leek
1/2 cup finely chopped carrot
2 tablespoons dry white wine
3 cups (1/2-inch) cubed peeled celeriac (celery root; about 3/4 pound)
3 cups fat-free, less-sodium chicken broth
1 cup water
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper1
3/4 cups cooked wild rice
2 tablespoons minced fresh chives

1. Melt butter in a large saucepan over medium heat. Add leek and carrot; cover and cook 5 minutes. Uncover and cook 5 minutes or until tender. Stir in wine, scraping pan to loosen browned bits. Add celeriac, broth, 1 cup water, salt, and pepper; bring to a boil. Cover and cook 10 minutes or until celeriac is tender.

2. Place 1 cup soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Add pureed soup mixture back to saucepan. Add wild rice; cook 15 minutes. Sprinkle with chives.

Yield: 8 servings (serving size: about 2/3 cup soup and 3/4 teaspoon chives)

CALORIES 90 ; FAT 3.1g (sat 1.9g,mono 0.8g,poly 0.3g); CHOLESTEROL 8mg; CALCIUM 29mg; CARBOHYDRATE 13.6g; SODIUM 353mg; PROTEIN 2.7g; FIBER 1.8g; IRON 0.8mg

Freshly Made Carrot Juice - Wonderful!!!

One of Jenifer's guests, Paula, at our Joint Open House today brought US a gift. She had made carrot juice that morning and brought some to share.

I think the basic recipe was 5 lbs Carrots, 2 large celery stalks, 1 large red delicious apple.

All I can say is DELICIOUS!

And I KNOW this was Healthy Healthy Healthy! I may just have to look into juicers now....

REMINDER

Our call will be on Tuesday this week due to a conflict in our Arbonne schedule.
So please join us on Tuesday, November 10th at 7:55 for our 8 PM Call
616-347-8300 939046#

If you can't join us live, please remember that you can access the recorded call during the following week at 616-347-8399 939046#

Invite your family and friends to join us.

Happy Healthy Friday to you all.

Today I took a much needed morning at home. I wanted to sleep in and catch up at my desk abit.
I did two T-Tapp routines and then headed out for a couple of great Arbonne appts.
Now it time to relax with Rog.
I am planning a great weekend of work and play and hope that you are too.
Happy Healthy Friday. Love, San

Founding Farmers - Great Restaurant!

What a great place - and FULL on a Thursday Night too! If you're looking for fresh, delicious food, grown by a collective of FAMILY Farmers - this is the place.

We started with Fried Green Tomatoes - I know 'fried' may not be as healthy, but these were thick green tomato slices with 2 dips - one guacamole and garlic based, the other was herbed goat cheese. I could have made a meal on this. I then had a North Dakota Spring Salad with grilled pineapple, beets, and brie in a sherry vinegrette. Yummy! Mark had to order the skillet corn bread and then had grilled ham and cheese sandwich with tomato soup.

Everything was delicious, the wait staff nice, and a place I would definitely go back to.

Easy walking distance from either the Foggy Bottom or Faragut West Metro stops.

Here's the website again: http://www.wearefoundingfarmers.com/

Everything you do adds up, good and bad

OK, let me first say, Gerri, you blow me away with your five entries!
I am thrilled to say that I am on day four of a SeaSource Cleanse ... feeling cleaner/lighter already.
I have been applying one of my favorite principles ... "Anything is better than nothing".
I am loving T-Tapp and it is starting to feel less like I have three left feet. Now it's only two! But I am getting it. Also, I am finding time to journal and do some Vision work. It all adds up to results! I can't wait for next week's call.
Hope everyone is doing well. Love, San

Power

Food is powerful. Bad habits are powerful.

When things get rough, JAWZ is waiting. It is so tempting to fall back into old patterns and habits. I have been struggling with this for the past several weeks. My husband and I have been waiting for information on whether his employment was going to continue. We kept asking and they kept skirting the issue - until two days ago. We know now he will be let go at the end of the year. Even after a year living with the AHL principles, my first thought when I heard the news was - I wonder if I can eat my weight in Brownies.

Realistically, eating my weight in Brownies doesn't help anything. But most people cannot make that connection - they just know it feels good or tastes good to block out things with food.

I admit to eating a few brownies - exception! - but also to embracing the principles of our program.

Bright Train/Dark Train has been especially helpful to me as I try to look for the positive in this event. I take comfort in the knowledge that God doesn't give us more than we can handle and that the AHL principles apply and are helpful.

So, we'll see how things go.

Tee

Restaurant Adventure Tonight

I'm on day 5 of Blog Every Day this Month! Let's see if I can keep this up!

Tonight Mark and I are eating at Founding Farmers. It's a restaurant in the Foggy Bottom area of DC owned by a collective of American family farmers. They are dedicated to environmentally friendly practices at every turn and are proud to be DC’s first LEED (Gold) certified restaurant for their Leadership in Energy and Environmental Design (LEED) for the interiors.

Here's their website to check out. I'll let you know how we like it!

http://www.wearefoundingfarmers.com/

Slow Cooker Oriental Hot and Sour Soup

Ingredients
4 cups chicken broth (low sodium broth if preferred)
1 8-ounce can bamboo shoots, drained
1 8-ounce can sliced water chestnuts, drained
1 4-ounce can (drained weight) sliced mushrooms, drained
3 tablespoons quick-cooking tapioca
3 tablespoons rice wine vinegar or vinegar
1 tablespoon low sodium soy sauce
1 teaspoon sugar (or honey or your favorite substitute)
1/2 teaspoon ground black pepper
1 8-ounce package frozen peeled and deveined medium to large shrimp
4 ounces firm tofu, (fresh bean curd), drained and cubed
1 egg, lightly beaten
2 tablespoons snipped parsley or fresh coriander
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine broth, bamboo shoots, water chestnuts, mushrooms, tapioca, vinegar, soy sauce, sugar, and pepper.
2. Cover and cook on low-heat setting for 9 to 11 hours or on high-heat setting for 3 to 4 hours. Add shrimp and tofu. Cover and cook on low- or high-heat setting for 50 minutes more.
3. Pour the beaten egg slowly into the soup in a thin stream. Stir the soup gently so that the egg forms fine strands instead of clumps. Sprinkle with parsley. Makes 8 side-dish servings.

To you

“Because life is a living, breathing work of art, you are a painting as you go. Be a masterpiece. Drink in life. Laugh too loud. Compliment others constantly.”

—Nicole Johnson, author, performer, motivational speaker

Here is to each of you and the wonderful masterpiece of abundant health you are creating.

Love, Tee

Who do you know?

If you're reading this, that means you are a part of our Abundant Healthy Living community and benefiting from the empowering principles and supportive friendships that are at our core.

This is something we do not want to keep secret. Do you know someone who is ready to make changes in their lives? Someone who believes that health and wellness is something they want to make a priority?

Invite them! Share our blog link. Invite them on our calls. When they start listening, they'll know if this resonates with them. We never know what lives we can touch unless we ask.

This past session's recording is a great one to listen to, and our next one, even though we're finishing up this round, it's as much about opening the next door as it is about closing this one.

We look forward to welcoming new adventurers on our Abundant Healthy Living journey! Who will you bring along with you?

Lawnwork - Definitely Exercise!

Day 3 of blog posts.

Today my 'extra' exercise was mowing the front lawn and taking the leaf blower in vacuum mode and getting up most of the leaves as well. Definitely a workout. 4 Bags Full!

Whew!

Food and Depression

Here is a story I pulled from YAHOO! News this morning. I have struggled with a very low level of depression since childhood. I have not really made the connection between depression and diet - but - DUH! - it makes sense. Channel 4 also had a piece on the 11:00pm news last night (which I think you can access from their website).

More and more it becomes VERY evident that you are - in fact - what you eat.

Love, Tee


LONDON (AFP) – A diet heavy in processed and fatty foods increases the risk of depression, according to British research published on Monday.

Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression.

They compared participants -- all civil servants -- who ate a diet largely based on "whole" foods with a second group who mainly ate fried food, processed meat, high-fat dairy products and sweetened desserts.

Taking into account other indicators of a healthy lifestyle such as not smoking and taking physical exercise, those who ate the whole foods had a 26 percent lower risk of depression than those who ate mainly processed foods.

People with a diet heavy in processed food had a 58 percent higher risk of depression.

The researchers put forward several explanations for the findings, which are published in the British Journal of Psychiatry.

Firstly, the high level of antioxidants in fruits and vegetables could have a protective effect, as previous studies have shown higher antioxidant levels to be associated with a lower risk of depression.

Secondly, eating lots of fish may protect against depression because it contains high levels of the sort of polyunsaturated fatty acids which stimulate brain activity.

And they said it was possible that a "whole food" diet protects against depression because of the combined effect of consuming nutrients from lots of different types of food, rather than the effect of one single nutrient.

The researchers concluded: "Our research suggests that healthy eating policies will generate additional benefits to health and well-being, and that improving people's diet should be considered as a potential target for preventing depressive disorders."

The study was carried out on 3,486 people with an average age of 55, who worked for the civil service in London.

Each participant completed a questionnaire about their eating habits, and a self-assessment for depression.

Challenge!

Ok Tee - Here's to National Blog Posting Month!

How many Blog entries can our Abundant Healthy Team Members make this month? Everyone's goal should be to make one blog entry EVERY DAY! Let's see what creative ways we can share about being Abundantly Healthy and Fit!

Share a winter soup recipe.
Share what you did today that showed how you used Healthy Fit Principles.
Share a quote.
Share YOU!

Even one sentence counts, so no excuses!

I'm off to bed to do my part to get a good night's sleep - definitely an Abundant Healthy Living activity.

Night all! Gerri

Today from the Daily OM website

The Time You FindSimplifying Your Schedule
For many, life is a hodgepodge of never-ending commitments. Yet few of us can be truly healthy or happy without regular periods of downtime. While there is nothing inherently wrong with busyness, those of us who over-commit or over-extend ourselves potentially face exhaustion and burnout. When you feel overwhelmed by your commitments, examining your motivation for taking on so many obligations can help you understand why you feel compelled to do so much. You may discover that you are being driven by fear that no one else will do the job or guilt that you aren’t doing enough. To regain your equilibrium and clear the clutter from your calendar, simplify your life by establishing limits regarding what you will and will not do based on your personal priorities. Determining where your priorities lie can be as easy as making two lists: one that outlines all those obligations that are vital to your wellbeing, such as work, meditation, and exercise, and another that describes everything you do that is not directly related to your wellbeing. Although there will likely be items in the latter list that excite your passion or bring you joy, you may discover that you devote a large portion of your time to unnecessary activities. To simplify your schedule, consider which of these unnecessary activities add little value to your life and edit them from your agenda. Remember that you may need to ask for help, say no firmly, or delegate responsibility in order to distance yourself from such encumbrances. However, as you divest yourself of non-vital obligations that cause you stress, serve no purpose, or rob you of opportunities to refresh yourself, you will feel more energetic and enthusiastic about life in general. If simplifying your schedule seems prohibitively difficult and you still feel pressed to take on more, try imagining how each new commitment will impact your life before saying yes. When you consider the hassle associated with superfluous obligations, you may be surprised to see that your schedule is impeding your attempts to grow as an individual. Your willingness to pare down your agenda, no matter how gradual your progress, will empower you to retake active control of the life that defines you.