Abundant Healthy Living

Lean on Me

2010-11-19T19:58:00.000-05:00

Every so often we blog about what we call Trade Secrets - the things that we have found to consistently work in an abundant healthy lifestyle. We have talked about drinking water, the power of herbs and spices, the importance of sleep. One thing I don't think we have covered in the blog, and is an important "trade secret" is the power of community.

Knowing that you are not alone as you reach for your goals, can helpt to establish a foundation for success. Being part of a team means that you are accountable. The team can cheer you on and lift you up.

As Empowerment Partners, we are the most imprtant "Trade Secret" in this whole journey. As the song says - "We all need somebody to lean on."

Here's to an empowering experience for us all.

Love, Tee

Goals!

2010-11-02T13:58:00.000-04:00

The funny thing about goals is that they are so important yet so easy to ignore or overlook. Take me for example. I set a goal earlier this year to have my AHL written on the Friday before the Sunday it needed to be posted. Well, here it is Tuesday. Not sure that my goal for posting on the blog is working.

Do you have goals that do not seem to be working? Goals seem simple but in fact they are complicated. They require thought and attention. They need to be realistic and measurable. Too often, people set lofty goals - I will run 10 miles by the weekend - without laying the foundation. How about just setting a goal to run one mile? And then build up from there.

There is a saying - How do you eat an elephant? One bit at a time. Well the same thing can be said for losing weight - except you take one less bite at a time. Small movements on the scale are easier to plan for and easier to achieve. And, they are healthier, One to two pounds a week is manageable, measurable, achievable.

Another key thing about goals is accountability. Who is in your corner reminding you of what you hope to achieve? It may be annoying in the moment to have somone remind you to "put down that peanut butter cup" but if it reminds you of your goals, then it is worth it.

I'm cheering for you!
Love,
Tee

Activities and Questions:
Look at your goal list. Are they measurable and attainable?
If they are - how are you doing so far? Is there cause for celebration?
If they are not - how are you doing so far? Is there cause for correction?

Keeping Your Word ... to YOURSELF!

2010-10-17T14:17:00.003-04:00

Keeping Your Word to Yourself
This Abundant Healthy Living Principle was a real 'eye opener' for me. While I pride myself in keeping my word to others, I was constantly letting my self off the hook for commitments that I made to myself.

When you keep your word or as coach extraordinaire, Mark Fournier, likes to say when you be your word you begin to trust yourself more, rely on yourself more and create different results in your life.

Best Selling Author, Robert Kiyosaki says we each have a winner and a loser inside of us. Who are you going to let run your life? If your loser wakes up in the morning and says you can skip exercise today, you roll over and go back to sleep and let yourself off the hook. What happens is that your self esteem goes down a notch. It's nothing huge but a continual pattern of these actions and you won't have any faith in your ability to follow through.

Start keeping track of your promises, commitments, intentions. when making them, catch yourself and make sure that are really attainable and then do your best to follow through.

Acknowledge and celebrate when you keep your word to yourself. Strengthen the muscle and soon you will notice that you have a new attitude about yourself.

QUESTIONS FOR THE BLOG
What area of your life do you allow yourself the most do-overs?
What do you think will change if you begin to keep your word to YOU?

ABUNDANT HEALTHY LIVING ACTIONS
Take one day this week and honor yourself by keeping your word to all of your intentions.

Sometimes the Message Catches You Off Guard

2010-10-11T08:57:00.000-04:00

I woke up in my hotel room yesterday morning at the crack of dawn and clicked on the TV remote. I figured I would wake up for a few minutes with a Sunday morning infomercial. I moved through the channels and settled not on an infomercial, but on a church service led by Joel Osteen. I like Joel and decided to listen for a bit.

Joel's message was on the power of the positive mind and on forgiveness and how you needed to clear your head from messages of self-doubt and anger in order for God to work in your life (feel free to insert the name of your own divine power, here. Mine just happens to be God). I continued to listen because I could feel it was a message meant for me.

My topic for the blog is Bright Train/Dark Train. And Joel's message was timely. I realized that while I have made great strides toward getting myself and my goals back in alignment, I was also firmly on the dark train about some things. I need to work on forgiveness. Unless I do, my bright train will not be as bright as it can be.

Country artist Josh Turner sings - "...The Devil is driving that long black train."

So, sometimes, the message about getting on the bright train comes from the strangest places - your hotel room, a stranger, a dream, a song lyric. Are you listening?

So, to Joel, Josh, and God - I hear you.

Love, Tee

Questions:

Are you firmly in your seat on the bright train? Is your view a little cloudy?
Do you feel that by having a seat on the dark train - even for one stop - is holding you back from your goals and dreams?

Activities:

Look through your baggage before getting on your bright train. Decide what bags you can leave at the station.
Spend a day aware of each situation and your reaction to it. What direction does your mind go to? If it's negative, catch yourself and switch the moment to a positive. What happened?

What You Think You Are...You Are

2010-10-04T12:07:00.003-04:00

Our thoughts are powerful.   Everything exists twice. Everything.   First as thought, and then as form.

So how is this good news for those of us on an Abundant Healthy Living journey?

When we focus out thoughts to be supportive of the healthy fit person we know we are, then our actions will begin to support thoughts and our life will show up in healthier happier ways.

A great book to use that will help you on this journey is "Law of Attraction" by Michael J. Losier.   There are many exercises in this book and I highly recommend you take the time to do them.    You'll find this helps you create some powerful shifts in your thinking and that's only the beginning.

Here's one tip from the book. When creating affirmations it might be a stretch for you to say "I am a healthy fit person now!"   Your mind may resist this and fight against this if you have a lot of challenges.   So, let's change these words to say "I am in the process of becoming healthier and more fit each and every day."   YES!   We are in constant change.   And if you have a commitment to your health and wellness, then you ARE in the process of becoming healthier and more fit.

Life IS a self fulfilling prophecy.   You decide what you think about YOU!

QUESTIONS FOR THE BLOG
- Were you ever told things as a child that made you think 'small', made you hesistate, to not try new things? Do those early messages still affect you today?   How can you change these thoughts?
- Share at least one empowering statement you either have been using or just created.

ABUNDANT HEALTHY LIVING ACTIONS
- Start with the phrase: "I am in the process of..."    Write out 3 or 4 healthy fit statements and begin and end your day reading these.
- Sometimes it's easier to listen to the words someone else says than to listen to your own words.   Take time to really listen when in conversation with some else.   Do you hear limiting thoughts expressed?   Do you recognize those same thoughts in yourself?   Find a way to open the converstion to rephrasing these thoughts to more empowering statements.   After all, friends exist to build each other up!

A TRADE SECRET ... SLEEP!

2010-09-26T17:59:00.007-04:00

I love the really simple TRADE SECRETS that the Abundant Healthy Living partners have found.
Did you know that getting enough sleep can actually help you reach your desired weight?!
Turns out that we need a minimum of 7.5 hours to produce the right hormone that helps us lose weight. See the complete article by following the link and Happy Sleeping!

www.glamour.com/magazine/2009/02/lose-weight-while-you-sleep

QUESTIONS FOR THE BLOG:
Do you currently get enough sleep? How many hours is right for you?
What is the one thing you could change to get better sleep?
Are you willing to make adjustments here to reach your wellness goal?

ABUNDANT HEALTHY LIVING ACTIONS:
Determine if you need to add activities to help you transition to sleep.
Make a list of actions that might help you. Here are some suggestions ... prayer, meditation, journaling, stretching, a warm bath, a light snack, reading a chapter in a book, etc.
Will you commit to doing them for one week?

In any language

2010-09-21T08:10:00.002-04:00

och aye (Scotch) ola kala (Greek)
oke or okeh (Choctaw Indian)
aux Cayes (French)
au quai (also French)
Okay (English)

In any language, Okay is our post topic today.

When I think about Okay I think about acceptance. And acceptance is an important component of forward momentum and change. See, in order for you to have the clear focus to move ahead, you have to be okay with where you are. If you are not okay, then that creates a significant road block to all that you want for yourself because you are stuck.

How do you get to Okay? One way is to do an exercise called Mirror Work. Every morning and every night when you are going through your self-care routine - add a minute or two to look yourself in the eye and say - out loud - I'm okay and because I am okay, I am free to pursue and achieve my goals. Some people even add "I love myself" and that makes it more powerful. You can find more information on Mirror Work and other techniques to bring you to Okay in the book The Art of Extreme Self-Care: Transform Your Life One Month at a Time by Cheryl Richardson .

To be honest, this past year, I have not been okay. After my husband lost his job last fall I became stuck in a web of - I'm not okay and EVERYTHING is not okay. I couldn't break out of my slump and even the AHL techniques that I KNOW WORK didn't seem to help. I couldn't get off of the Dark Train. My weight went up, my spirits went down and everything in my life seemed to stall.

And then summer came and I went in for ankle surgery and was home most of the summer. Slowly, the stillness of not being able to walk around -first not at all and then not very much - settled into my brain. What was I doing? I started to want to break out of the fog, to see myself and my dreams again. I needed to get back to Okay. So I took the steps to get there and in fact, I am still taking steps. I started with getting back on the Bright Train (what is Okay about the situation? What is GOOD about the situation?). Then I tackled my weight - all of the AHL principles of clean, healthy, focused eating. And so on. I am still tackling things - with the big one being my belief - looking at myself in the mirror and reminding myself that everyday I am okay and that my dreams are out there for me. And trust me, I am okay with that.

With love and okayness,
Tee

Questions
- What are the small or large things you can do to help you start and maintain each day at "Okay"?

Activities
- Buy or borrow Cheryl Richardson's book The Art of Self Care. Plan to do each monthly exercise.
- Remind yourself everyday that you are okay and that this day is going to be special.
- Share the love. Tell someone else something nice about them. Help them get to okay.

Energize!

2010-09-13T07:24:00.001-04:00

How do you keep your body charged and ready? How do you keep your mind alert and open to life's possibilities?   What do you feed your mind and body to improve your ability to live a happy, healthy and vibrant life?

Are your foods and drinks full of vitamins, minerals and antioxidants, or are they empty calories?

How about what you read? What you listen to? Who you talk to?   Do these things raise your energy level or deplete it?   Do they open your mind to possibilities and opportunities?   Do they make you curious around other people or suspicious?

What we feed our body and mind matters. Is it Poison or is it Fuel? Are you giving yourself the high test or the cheap stuff? That's really your choice.   Is there an athlete that you really admire?   What do you think they would say if they saw what you ate? What do you think they eat to stay healthy?

This is a key principle to integrate into your life to enhance your ability to live an Abundant Healthy Life. You are being asked to take great care of your self and to learn to do what really serves YOU! These are not always easy changes for us to make but we will keep coming back to this.   Raising your awareness is always the first step.

Remember, last week's post - you have to think healthy and fit thoughts first.    Healthy and fit thoughts are FUEL for your mind which help you make better decisions about providing fuel for your body.

QUESTIONS FOR THE BLOG ...

How do you start your day? Do you feed your body fuel? Do you feed your mind fuel? Does it make a difference to your attitude for the rest of the day?
What do you REALLY think about the concept of everything being either Fuel or Poison - no middle ground?

ABUNDANT HEALTHY LIVING ACTION ...

For one day, just be aware of whether your feeding your body and mind Poison or Fuel. No judgements. Just awareness. Just taking the time to be aware can create new possibilities.
Challenge yourself to go for one day eating and drinking only FUEL for your body. How does it feel? Is there resistance?

Healthy Fit Thinking PRECEDES Being Healthy and Fit!

2010-09-06T09:03:00.004-04:00

It is that time of year when summer vacations are pleasant memories, the kids go back to school and we pause to take stock. At least for me, Fall has always been a time of new beginnings. Therefore it's a perfect time to circle back to the beginning of the Abundant Healthy Living Program to take a look at our founding principle, Healthy Fit THINKING precedes BEING Healthy and Fit.

I really love this simple sentence because it reminds us that being healthy and fit is really more about our belief and focus than anything else. If you are not thinking the right thoughts you will never reach your optimal goal. If through sheer willpower you do reach the goal you probably won't be able to maintain the results.

We must develop the mindset of a healthy fit person before we become a healthy fit person. This is why so much of our program is about creating new beliefs about who we are and what we want. We must change our thinking before we create the results we want.

Those of us in Arbonne have recently heard ... 'Your brain believes what it hears the most'. It is true here too and the AHL program keeps the right thoughts in front of you week after week so congratulations for being here.

I used to think ...

I will exercise when I have more energy. No, actually the exercise will give you more energy.
I will journal when I wake up feeling good. No, actually writing in your journal will help you feel good.
I will dress better when I drop some pounds. No, actually dressing better now will make you feel good about yourself and help you stay focused on dropping pounds.
I will finally be fit when ... fill in the blank. No, actually you begin the journey by seeing yourself as fit and taking the actions of a fit person now.

In each case you must have the healthy thought/belief and take the healthy action before it becomes your reality or your new default response. Don't you just love this?!

QUESTIONS FOR THE BLOG ...

What is your strongest thought or belief that keeps you on the path to wellness?
What is your strongest thought or belief that keeps you from achieving your desired goal?
Think about your own thoughts. What is one that you could change for September?
What actions will you take to achieve it?

ABUNDANT HEALTHY ACTION ...

Check out our AHL Mindset List under the Healthy and Fit Mindset Tab

Print it, read it and put it to work for you.Place it where you will see it often, on your mirror, in your car, in your planner, wallet or purse, where ever you will see it often.

You are What You Eat

2010-08-30T07:41:00.000-04:00

I know. I know. I have said this before and it is certainly a very well-worn saying. But, sometimes, you need to hear things at least a million times before the message sinks in.

During our time together - on the phone and in the blog - you have heard me go on about my love of SuperFoods (http://www.superfoodsrx.com/). Well, recently, I re-discovered a philosophy that walks hand-in-hand with not only SuperFoods, but with the abundant healthy living philosophy we've been embracing.

The practice is called Eat Clean (www.eatcleandiet.com). The maven of the Eat Clean movement is a gal called Tosca Reno. I encourage you to pick up one of her books - The Eat Clean Diet or The Eat Clean Diet Recharged are good starting points. I have been eating clean for almost three weeks now and have lost 7 pounds. My head is clearer and I no longer have the mid-day energy lull.

The basics of Eating Clean are no white flour, white sugar (or white sugar derivative), or foods that are over processed. If the label has more than five ingredients, or words you cannot pronounce it is not clean. An interesting blog about food additives can be found at www.fooddemocracy.wordpress.com.

Additionally, eating clean involves buying local and using herbs and spices to bring out the real flavor of foods. The plan also calls for small meals six times a day and for drinking plenty of water. Sound familiar? We know this! The eat clean books are so reader friendly and they do a great job of tying it all together with other key components like exercise, rest, and perspective.

I have started taking a cooler of clean food with me each week for work. I bring lean protein (turkey, chicken tenders, hard boiled eggs) and fresh fruit and veggies and rice cakes, nuts, and other healthy snacks. It takes no time at all to pull a cooler together for the whole week on Sunday night.

I also have started making sure I have food with me every time I go out. Yesterday we went to the State Fair and I took a sliced apple with natural peanut butter and a Clif Mojo Bar (70% organic, most delicious bar EVER - you can get them at Target). I had a couple of bites of Fair food but I did not over indulge.

One of the best tricks I have learned from the eat clean books is the oatmeal bag. Take a Ziploc baggie and put in 1/2 cup of quick cook whole oats (not instant) and a handful of dried fruit or raisins. Stick the baggies in your handbag, your carry on, your glove box. The baggies provide a nearly instant clean meal - all you need is a cup of hot water which you can get anywhere (and usually for free). I have this for breakfast every weekday.

The most successful way to lose weight and be healthy is to ignore the diet fads and stick to what we know works in the long run, clean, non-processed, super foods.

My oatmeal is calling!
Tee

Questions

What impact does making the commitment to eat clean or to choose SuperFoods have on you? On the environment? On the economy?
What can you do today to re-embrace the abundant healthy life you know you deserve?

Activities

spend some time learning or reminding yourself about the principles of clean, local eating. The library, the bookstore, the Internet
go to a Farmer's Market, or your own garden and come up with meals using only the ingredients found there. A delicious plate of grilled veggies - onions, squash, tomatoes, beans, cucumbers - sprinkled with Old Bay. Delicious!
Make up some oatmeal bags. Go to Trader Joe's and check out their individual packs of dried fruit and nuts. Prepare yourself for when you are not prepared! :-)

Life's Elixer

2010-08-23T01:16:00.003-04:00

Water – This is probably the most essential nourishment for our overall health and therefore an obvious choice to give special attention to in our weekly post.

Water has an extensive range of functions essential to life.
- 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.
- Staying hydrated will also improve your cognitive ability.

Those reasons are significant enough to make me take note. 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. I like the guideline to drink half your body weight in ounces. So if you weigh 150, you should drink at least 75 ounces of water a day. Now if you want to increase your water intake I recommend increasing the amount gradually until you get to your ideal intake – after all you are really stretching your water comfort zone. This is a great place to implement our Plus One technique!

And if you drink coffee or an alcoholic beverage, you will need to drink another TWO glasses of water to contract the diuretic effect! And what about soda? 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.

So realize that alcohol, caffeinated drinks and sodas are NOT an alternative for water. If you don’t like the taste of water you can look to Arbonne for a couple of options. Try adding Arbonne’s Fizzy Tabs. They not only make water easier to drink but provide the added benefits of a focused energy boost, appetite control and increased metabolism! And you can also explore the world of herbal teas instead – like Arbonne’s Detox Tea, you may be pleasantly surprised!

When you make a choice for what to drink, you’re better off making it an informed choice. That’s what we want to offer you here.

QUESTIONS FOR THE BLOG
- Be honest, how do you really feel about drinking water?! What are your stumbling blocks?
- If you’ve successfully achieved a healthy intake of water, what have you noticed about how you feel? Sharing this can be great encouragement for others.

ABUNDANT HEALTHY LIVING ACTION
- For one day, write down how much water you are drinking. Simply observe and record.
- If there is a gap between how much water you are drinking and what is recommended for you, use the Plus One technique to gradually increase your consumption of water.

FALLING OFF THE WAGON!

2010-08-15T14:12:00.006-04:00

This principle addresses the fact that on our journey to Abundant Healthy Living we will have times when we 'fall off the wagon' or get off track. Usually for me it happens when I travel whether it is for business or pleasure. I am sure that some of us are in vacation mode right now.

Giving ourselves some grace is our approach and as with all of the Abundant Healthy Living principles this approach is empowering because it teaches us ...

To NOT to beat ourselves up
To acknowledge that it is normal behavior
To reassess our progress
To make a new goal and commitment
To get back to the choices that ultimately serve us.

Choose this approach rather than going down that dark road of giving up, thinking you are weak, thinking you have failed or thinking you can't continue where you left off. Know that all that happened was that you had a bad day or a bad week. No biggie! Think about what you can do to get right back to all the wonderful healthy choices and actions that you know how to do.
QUESTIONS FOR THE BLOG

Think about how your summer is going and ask yourself if you have 'fallen of the wagon' in any area? By sharing your situation on the Blog you can inspire your AHL Team and get yourself back on track.
What have you done to take advantage of summer?
What one thing do you want to put at the top of your list as we head into the end of summer?

ABUNDANT HEALTHY LIVING ACTION

Set a new measurable goal to meet by August 31st!

Exceptions Should Not be the Rule

2010-08-09T17:02:00.000-04:00

As I have been on this AHL path - one thing has become very clear to me. We are willing to put up with behavior in ourselves that we would not put up with in others. If we go to a store, or restaurant or to visit a professional service provider we expect to get what we want - not for the place or the person to substitute something else.

We know what we need to do each day to live an abundant, healthy life, yet - we allow ourselves to make exceptions and permit behavior that is contrary to what we want and what we are working for.

I struggle with exceptions. It's not always easy to keep in line with our goals. Situations and loss of mindset derail us. We make choices that we are not happy with. The key to dealing with exceptions is two-fold - realize that they happen and to be aware that making exceptions cannot become the rule. An exception is something that happens on occasion, not daily. If you are making exceptions daily - it's time for a course adjustment and to recommit.

As always, a foundational principle of the AHL program is awareness. If you are aware, you can make the change you need to be back on track.

Activities
- think about the times where you are likely to make an exception. Devise a "plan B" or "option 2" that you can have in your back pocket when you feel an exception coming on. For example - do you always make an exception for dessert? Well, then perhaps your plan B is to always order the fruit or the sorbet. Then you have satisfied your interest in dessert but in a more healthy way.
- if you've been making a lot of exceptions - then it's time to recommit.

Enjoy August!
Tee

Sneak Eating - Who Are We Hiding From?

2010-08-02T08:08:00.001-04:00

Sneak Eating…yeah, you know what this means. Whether it’s adding that candy bar at the check-out and eating it in the car, or having a ‘special drawer’ in your office that you open when you’re really stressed, or waiting for your spouse to go work outside so you can open the pantry…it’s all the same. And who are we kidding? Who do we think we’re really hiding from? Who always knows? We do.

This behavior isn’t empowering. It isn’t part of the Abundant Healthy Fit mindset. When we hide or sneak, it’s as if we are accepting that “this is the way it will always be”. It’s actually a form of self-sabotage. So let’s change it! The first step is to bring it out in the open. Shed some light on it. You may still have that snack, and then again, in the light of day you may realize you deserve to treat yourself better.

And what’s better? Adopting a mindset of grazing…or refueling. Healthy Fit thinking is about asking ourselves – what FUEL does my body need next? The next time you think of snacking – picture that you’re putting sand in your gas tank – do you really want to do that?

So, what’s in your kitchen? Do you have unhealthy temptations within easy reach? Or are your options weighted in favor of healthy, nutrition-rich options? Preparation is the first step. Create your own master list of healthy foods you can graze on, post this in your pantry, carry it with you when you shop.

Make it easy to make the choices that keep your body tuned and fueled so you can be a shining example of an Abundant Healthy Fit person!

QUESTIONS FOR THE BLOG
1. When do you find yourself sneaking food? What are you feeling right beforehand? What experiences trigger this behavior? How can you bring awareness to this behavior and create a new healthier way to respond to the triggers?
2. What are your favorite healthy grazing foods? What do you do to make these convenient choices to reach for instead of sneak eating?

ABUNDANT HEALTHY ACTIONS
1. Make us of one (or more) of the techniques we’ve shared on this blog when you find yourself sneaking. Ask yourself ‘Is this Poison or is this Fuel? Decide to wait 5 minutes and see if the desire is still there. Drink a glass of water first! Share what you try on the blog!!

Creating Change by Stretching your Comfort Zone

2010-07-26T10:18:00.003-04:00

To create new and different results we must stretch beyond our current comfort zone.
CHANGE just doesn't happen within the comfort and safety of your current operating system!

This doesn't necessarily mean you need to turn your life upside down, quite the contrary, we have found that small incremental steps will create lasting change and real results.

Think of your comfort zone as a rubber band. Stretch it on Monday by walking an extra mile and on Tuesday morning when you get up that rubber band may have contracted a bit but never all the way. It is easier to do again because you've done it once. There are a million other examples but you get the picture.

If you continually stretch and add a moderate or even a tiny bit more whether it's restraint or progression your comfort zone will be always be in a state of expansion. The great news is that this is true in your quest to be healthy, happy, successful ... really all areas of your life!

Abundant Health is our goal and every choice we make all day long moves us up and down the Wellness Continuum.
Picture a scale with a state of disease and despair on one end and ultimate health and joy on the other. With each choice you make you are moving towards one or the other.
One ice cream sundae is not going to make you ill and one walk is not going to make you healthy but you get the picture. It is the cumulative sum of all your choices that make you
one or the other.

QUESTIONS FOR THE BLOG
1. What is one area of your life where you have successfully stretched your comfort zone?
2. What is the next thing you want to work on and how will you stretch your comfort zone?

ABUNDANT HEALTHY LIVING ACTION
1. This week, commit to that ONE new action to stretch your comfort zone.

Willpower

2010-07-20T21:09:00.003-04:00

I wanted to examine the root words for the concept of willpower. According to Dictionary.com - will means to wish or desire and power means the ability to do or act. So it would follow that willpower means to wish or desire the ability to do or act. To be successful requires willpower. But does it? That seems contrary to the definition which clearly states that it is merely a wish for power - not a guarantee for success.

My Pop Pop used to say, "If wishes were horses, then beggars would ride." He also said, "If wishes and buts were candy and nuts, my what a Christmas we'd have." His point was that wishes aren't going to make it happen.

Willpower cannot be achieved without first gaining power over your mind or your mindset. There are so many platitudes that remind us of this fact -

If you think it - you can do it.
If it's important you can make it happen.
Thoughts become things - make them good ones.

To believe in and set your mind to something changes the dynamics. You're no longer wishing for power, you are setting the stage to believe in yourself and your goals. What is your mind set? Are you trying to achieve your goals purely through will? Or have you bought into what you want, set your goals and built a belief system (mindset) that will help you become successful?

QUESTIONS FOR THE BLOG :
Have you ever experienced what it is like to try and accomplish something based merely on will - or the wish for success. What did that feel like?
Now think about a time where you set out to achieve a goal with your mind, heart and body set for success. How was that different.

ABUNDANT HEALTHY ACTIONS:
Think of a small goal. Spend a day wishing for the power (willpower) to achieve the goal. At the end of the day, how successful were you? Then spend another day working toward the same goal with a firm plan, an open heart and a spirit of success. Compare the results.

Helping You to Stop and Go

2010-07-11T22:44:00.001-04:00

This week we’re going to look at some specific applications of Anything Is Better Than Nothing. These are techniques that you can implement in a variety of ways to keep you moving in the right direction. Sometimes we want to make progress in stopping or delaying a behavior or action. And other times we want to find the motivation to stretch a little more towards our healthy goals. These are techniques that can be used to help you do both. And the best thing is – they are simple!

When we make little changes, stretch our comfort zone just a small amount, we don’t resist the change so much. And when we do that consistently, soon our comfort zone has changed, and we are that much healthier.

Our first technique is called Plus One

• Plus One is about doing one more minute, one more mile, one more block, one more repetition … your goal is to stretch the action and benefit just a little more than you did yesterday or the week before. Any stretch beyond your usual level of activity is a positive step and works in your favor.

• This is easy to apply to exercise. It can also be used with other things, like increasing your water intake – one more glass, one more gulp. Apply this to reading you do for personal development – one more page, one more chapter.

• This works with any beneficial activity – get extra benefit by applying the Plus One technique.

Then we have those habits or actions that really don’t serve us. Here is a place to apply a Five Minute Mission.

• Five Minute Missions are when you choice to delay an action. Delaying eating a snack or having a glass of wine for just five minutes more

• In the moment you might say I can’t do this but if you take it five minutes at a time you can do it. Commit to holding out just five more minutes and you are expanding your Comfort Zone. Just think about the next five minutes. If that’s too much, think about the next five seconds; stay in the immediate moment.

• Even if we postpone eating the cake for five or ten minutes and then have some, we’ve still successfully delayed that bite. Every time you wait a little longer, you get better at waiting and before you know you have changed your Basic Nature and you don’t even want cake anymore.

• This technique doesn’t just apply to eating either! If you’re goal is to quit smoking, you could try waiting 5 minutes before lighting up. If you have a big project or chore to do, decide to spend 5 extra minutes on it the next time you work on it. Get creative!

QUESTIONS FOR THE BLOG

- When do you feel like you have your ‘weak moments.’ When do you feel like you slip the most? Could a Five Minute Mission help in these times? Blog about how you feel after you’ve been able to use this technique.

- Share your most creative ways you employed the Plus One technique. Have fun with this! Did you park on row further away from the entrance? Did you go up and down the stairs one more time…just because? Let’s see how many different ways this technique can be put into practice this week!

ABUNDANT HEALTHY ACTIONS

- Pick a healthy activity that you currently do and apply the Plus One technique. Use this technique to increase your activity just a little bit. Depending on the activity, add a little bit more each day or every few days. You’ll be surprised at how much progress you’ll make by doing this!

- Choose to use a 5 minute mission on some task or action this week. Use a timer, if it helps.

Anything is Better Than Nothing

2010-07-05T11:18:00.003-04:00

This is such a powerful principle and one that totally changed how I look at the world ... in both health and other areas too!~

This principle is not complicated, it is about not stopping yourself from accomplishing a little bit just because you don't have the time, energy, money, whatever to do it all.

Can't walk five miles, fine, walk to the mail box.
Can't be perfect with your fuel selections for an entire day, how about one meal or two?
Can't make all of the calls on your list, sit down for 15 minutes and do a few.

You get it, it's simple, simple, simple but IT WORKS!! All of your smaller efforts add up and ... anything is better than nothing!!

ABUNDANT HEALTHY ACTIONS
Pick something where you could take some action, right now. Blog about it.
Pick a day this week to challenge yourself to make short bursts of progress in as many areas as you can.

QUESTIONS FOR THE BLOG
What is area that you are best in making little steps towards that greater goal?
What is the one thing that you always push off because you can't tackle the entire expectation/goal?
What do you think stops you from making progress towards your goal?
Share where you will will apply this principle this week.

Howdy Partners!

2010-06-27T16:41:00.000-04:00

“Oh, I get by with a little help from my friends. “

The Beatles always seem to have a lyric to compliment just about anything you need/want to discuss. I thought this line from Sgt. Peppers was perfect to open a discussion about Empowerment Partners.

One of the most powerful aspects of the Abundant Healthy Living Program is the fact that you are not in it alone. A community of like – minded people makes working toward any goal easier. Empowerment Partners takes community to a whole new level.

When a community of people empowers you – it serves to shore up your own foundation. The power of many strengthens your quest to achieve and abundant healthy lifestyle. When you have partners it connotes a vested rather than a casual interest in your success. Empowerment Partners.

Your challenge may mirror mine and I draw strength from you. We may experience very similar successes and goals achieved. When we support each other and add our own success and challenges to the experience, what results in a richer learning environment and a stronger desire for personal and group success.

QUESTIONS FOR THE BLOG

- Think about a time where you attempted to accomplish a goal alone. Were you successful? How did it feel?
- Now think about something you attempted as part of supportive community or with a partner? How was that experience different?

ABUNDANT HEALTHY LIVING ACTION

- This week pay attention to the different aspects of your life. When do you feel most supported? Why? How can you replicate that across multiple areas of you life? How can you make having Empowerment Partners standard in your life?

Comparing Yourself to Others Does Not Serve

2010-06-20T20:59:00.000-04:00

Interesting word – compare. I looked this up in the dictionary and here is the main definition: to examine (two or more objects, ideas, people, etc.) in order to note similarities and differences.

Another interesting note I found stated: compare emphasizes the similarities between or among things, though not losing sight of the differences; contrast emphasizes the differences.

So what do we really mean when we say – Don’t compare yourself to others? We seem to have rewritten the definition of this word to be a synonym for contrast. I know for me, this sentence brings to mind that I would focus on the differences and especially on those I found lacking in myself, and thus bring my self image down. When we compare ourselves to others, and focus on the negative, we never win.

Yet, what are we usually comparing? What we usually do is compare our worst or our weaknesses to someone else’s best or their strengths. Does this make sense? Of course not! Unless all things are equal (i.e. family history, diet through the years, activity level, body shape, height, etc.), then we’re really not comparing like things, so it’s not a valid comparison. We’re really finding the contrasts – we’re focusing on how we are different, not how we are alike.

And even the act of identifying what’s different isn’t necessarily negative or destructive. Where we get in trouble is then making the CHOICE to label one thing as better than another. We decide that we are not as good. What’s great about that is that we can also decide to rewrite this particular story.

We can’t change our height, our general body shape, the size of our feet. So what good does it do to compare that to someone else and wish we had their height, body shape or foot size. If you got inside their head, they would more than likely have their own set of comparisons that cause them to be unhappy about themselves.

What a waste of our energy. Focus on what brings you joy. Find a way to rewrite your story about your imagined shortcomings. Yes – you are responsible for deciding they are shortcomings so pony up and decide what great about them! Free yourself to be your best YOU.

QUESTIONS FOR THE BLOG

- Who have you compared yourself to? Did it ever make you feel better? Or worse?
- How would you finish this sentence…’I wish I were more like…because they are…’. Now change the beginning of this sentence and say…’I admire this person because they are…’ If you take your ego out of the comparison, does that change make you feel any different?

ABUNDANT HEALTHY LIVING ACTION

- Here’s a challenge. Every morning, for at least a week, look in the mirror, look into your own eyes and say: I love you exactly as you are. Repeat it more than once. Notice how your body feels after you say this a few times.

Abundant Healthy Living Goals

2010-06-13T14:23:00.005-04:00

The Abundant Healthy Living approach to GOAL SETTING is just like the rest of our program ... EMPOWERING!

A goal is not something to dread or fear. Think of it as a tool to help you reach your desired result. Your goal should be measurable and have a deadline. Think of it as a destination. With out a map and directions we would just wander around and perhaps never reach our destination. With directions and a route we can stay focused and make real progress.

If you miss your deadline, just reevaluate, note and celebrate your progress and set a new deadline. Never let a goal be a reason to 'beat yourself up' or it becomes self defeating.

So, think about your most important desire, the one that will give you the results you most want!

Create the goal
WRITE IT DOWN
Share it with AHL empowerment partners
Create a plan to reach the goal
Break the plan down into baby steps
Set your intention
Take action
Remember to celebrate your success

QUESTIONS FOR THE BLOG
Have goals been helpful to you in the past?
Have you remembered to celebrate your success, regardless of how small the goal was?
Do you think that the AHL way of thinking about a goal will benefit you?

ABUNDANT HEALTHY LIVING ACTION
Create a short term goal ... perhaps July 31st
Create a long term goal ... perhaps year end
Share your goals on the Blog to empower yourself and others

Me, Myself, and I

2010-06-06T15:44:00.000-04:00

Me, Myself and I

Just imagine for a minute that you are on a plane getting ready to take off. The flight attendants are working their way through the required FAA safety announcements. They get to the part about what to do when the plane loses pressure and an oxygen mask descends from the ceiling. The flight attendants tell you – “If you are traveling with a child or someone who needs assistance – put your mask on first and then help your companion.” You need to put your mask on first because if you don’t then you’ll pass out and so will the person you are traveling with because you weren’t able to help them.

I don’t think this is much of a stretch as a comparison to when it comes to making healthy fit choices. BUT, because we don’t have life attendants giving us permission to take care of ourselves first, we often go to extremes and put ourselves last.

It is not selfish or self-centered to make a commitment to you and to put your health and well-being first on the list. Think about how much more efficient you are when you are well-rested, well-nourished, well-hydrated, and you have some exercise endorphins running around in your body. Your body and mind are like fine race cars, they need to be tuned up and ready to go.

Making a commitment to you requires a mind shift – remember so much of what we do is about mindset. Not only is recommitting one of our principles but so is committing. In order to recommit you have to have committed to something in the first place. Here is a radical idea – how about making the commitment to you.

I am your life attendant and I am giving you permission to take of yourself first.

Activities:
- Schedule your fitness time into your calendar. For example at 5:00pm everyday your calendar reminds you that it’s time to go for a walk/run/swim/stretch.
- Find time to sit with yourself for five or ten minutes to breathe deep and find your center. This could be on the subway, in the shower, or anywhere.
- Jot down the times you found yourself pushing aside your needs to fulfill someone else’s. Blog about it. Was it really necessary to put them first? Could they have waited while you walked for 20 minutes?
- Reward yourself when you make it through a whole day full of self care and love. A fresh tomato with pepper and salt from your garden, fresh flowers, an extra chapter in your “beach book.”

Have a wonderful week!
Love, Tee

Choose an Empowering Outlook

2010-05-31T10:43:00.007-04:00

This week’s principle is another mindset principle. Why do we spend so much time here? Because this is how lasting change begins – by strengthening our mindset. This principle builds on both “Healthy Fit Preceeds being Healthy and Fit” and “Life is a Self Fulfilling Prophecy”. This principle states Choose an Empowering Outlook.

We’ve all heard the metaphors: Glass Half Full – Glass Half Empty; High Road – Low Road; Bright Train – Dark Train; Lemons or Lemonade.

The crux of each of these metaphors is CHOICE - when faced with a situation WE get to choose our response …it may be consciously taken or we may be on autopilot, but we do choose.

We can find the good or positive in a situation or we can focus on the obstacles, the negative, and the bad. Our results, really our life, depend on how we interpret and respond to a situation. What we chose becomes our reality so we choose our reality. So why not chose the story that supports your desired results?

Here are a couple of examples showing different interpretations or thoughts:

We can say… I’ll always have weight problems
Or we can say… I’m always learning new ways to help me maintain a healthy weight.

We could say...being fit is just too much work
Or we can say... learning how to be fit and healthy is fun and rewarding.

One will keep you where you are, the second will allow you to create a new reality. Do you hear and feel the difference? In the first our energy is lowered, the 2nd is empowering.

Increasing our awareness of when our thoughts are not leading us in a positive direction and readjusting our thinking is the first step to rewriting our life.

QUESTIONS FOR THE BLOG…

What thought or thoughts did you catch yourself thinking this week? Share it? And share at least one way you can rewrite this to be more positive and empowering.
Was there something that you heard growing up that still has a hold over you? A limiting thought? Again, share it, rewrite it. By sharing on the blog you are taking the first step to releasing it’s hold over you.

ABUNDANT HEALTHY ACTIONS…

Make a list of stories/beliefs/thoughts that don’t serve you. Take one and rewrite it. Imagine yourself using a new pair of glasses to see an old problem or challenge from a fresh perspective. How might a wise grandmother deal with the issue?
When talking with a friend, do you notice when they say something limiting about themself. Use this as an opportunity to say…what about thinking about it this way…sometimes by helping someone else rewrite their story we increase our ability to rewrite our own.

Life is a Self Fulfilling Prophecy

2010-05-24T14:06:00.002-04:00

This week’s Abundant Healthy Living Principle is that ‘Life is a Self Fulfilling Prophecy’,

You have heard it said many ways … ‘Thoughts Become Things, Choose Them Wisely, ‘What You Think About, You Bring About, and so on.

This principle is both empowering and overwhelming. On one hand, it is wonderful that we can steer our life in the direction we want. On the other, some people find it hard to accept that they are totally responsible for their own outcome!

The trick here is to think the right thoughts. If you are constantly thinking, saying or even feeling defeated about being over weight or sedentary you will continue to get more of the same. This principle is very closely tied to Healthy Fit Thinking precedes being Healthy and Fit so a great place to begin is with the list on the Mindset Tab above

Really listen to your self talk this week. Are you telling yourself the things that will create the vibrant, healthy YOU that you want to be? Awareness is a catalyst for change, so once you know what you are telling yourself, you can change your words to make them work for you!!

QUESTIONS FOR THE BLOG

What is most prominent statement that is alive and well and sending you in the wrong direction?

What is one thing you could do this week that would change, even a little bit, how you feel about yourself?

Tell us one action item you will make this week to change your thinking.

ABUNDANT HEALTHY LIVING ACTION

Ask a trusted friend or your partner if you are putting negative messages about yourself into the world. Ask them to share one with you.

Journal about the Abundant Healthy Fit lifestyle you see yourself living.

If at First You Don't Succeed...

2010-05-17T09:45:00.007-04:00

How many of us remember our parents and or grandparents sharing the following nugget of wisdom - "If at first you don't succeed, try, try again."

Well, perhaps we all need to fully embrace that bit of wisdom when we are working on our goals. To try, try again is another way of saying Recommit. Recommitting is a key principle to living abundantly and healthfully. This key principle of the program recognizes that each day is not going to be perfect. You are not going to go through every day eating the exact right things and getting in the perfect amount of exercise. And there are going to be days where the call of the wine or the chocolate or the nap was just too hard to ignore.

Perfection is a skill I have not yet mastered. But, with healthy fit thinking, just because you have a less than perfect day you should chuck all of your progress and slide back into old habits. They key is to confront the behavior and realign yourself with your goals. In the words of an old 70s song – one bad apple don’t spoil the whole bunch girl. It’s the same with healthy fit thinking. One bad choice does not negate the work you have done.

We must recognize that feeling guilty or quitting doesn’t mesh with what we know is possible. What does work is to recommit each time you falter, stumble, or give in to the siren call of wine, chocolate or other temptations. Sit with that weak moment for a minute. Acknowledge it. Understand it. Remember how you feel. This will allow you to move forward with awareness and will develop your ability to resist the urges in the future.

Be kind to yourself. Love yourself where you are.

Abundant Healthy Activities:
1. When you feel as if you have lost your focus - allow yourself to sit with what it feels like. Are you frustrated, disappointed, angry? What is going on in your world that was a precursor to the loss of focus? Commit that information to memory. Learn from it. Blog about it. Journal about.
2. Challenge your self to go one day without the need to recommit. Then go one more. And one more. When you reach a week without recommitting, take yourself for a "love me" activity - a pedicure, a massage, a walk in the park, buy a bouquet of gorgeous flowers for yourself. Then, sit with that feeling of accomplishment. Blog about it. Journal about it. Compare the two feelings. Awareness is key.

It would have been easy.....

2010-05-14T21:28:00.002-04:00

Last night my husband brought all the fixins for banana splits with him on our visit to the grand-kids. It was a special day... school's almost out, results from the aptitude tests are back (woo hoo!) and the kids sense summer's almost here. They love Grampa. They love Thursday nights with the G-Parents. So imagine their surprise when they watched the bananas split from top to bottom, the strawberry ice cream, the cool whip, etc etc etc... they were overjoyed. I WAS overjoyed that they had so much fun. "Hey," he said, "Want one....?" "No thanks," I replied.. and meant it when I said - "I'm fine." And I was. I am.

There was a time when it would have been impossible for me to turn down a scoop of strawberry ice cream. Not so any more. Now that Abundant Healthy Living principles are part of my breathing, waking, thinking, choosing, I make choices without having to stretch to catch the ball. It felt good. Thank you Gerri, Tee, San, and all my AHL buddies for making it possible to make a healthy choice and not feel cheated.

Prue

Daily Reminder - Healthy & Fit Mindset Principles

2010-05-14T18:57:00.003-04:00

I found a way to keep myself reminded of the Healthy & Fit Mindset Principles on a daily basis.
On my computer I scheduled under an 8 AM appointment, on a daily recurring basis, "Healthy & Fit Mindset Principles" Important - Read! When I open the appointment the full list of principles is there. I'm on the computer every morning and this keeps those principles right at hand and on my mind.

Be Aware of Your Choices: Poison or Fuel?

2010-05-09T21:08:00.003-04:00

Everything we consume either fuels the body or slows it down. Are you giving yourself the high test or the cheap stuff? For each and every bite or sip you take, evaluate whether the substance is Fuel for your body or Poison. Don’t beat yourself up; just note in your mind … Fuel or Poison. You may find that this simple shift of awareness starts you on the path of making better and better choices.

QUESTIONS FOR THE BLOG ...

Are there specific circumstances that make you reach for ‘poison’?
What eating habits do you have that you can trace back to your childhood? Do these habits encourage eating fuel or poison?
What do you feed your MIND and SPIRIT? What do you read and listen to? Who do you spend time with?

ABUNDANT HEALTHY ACTION ...

Be aware of everything you eat – ask yourself – is this poison or is this fuel. Start out by increasing your awareness of what you normally do. Remember, no judgment, only awareness.
Challenge yourself to go one day eating and drinking ONLY fuel. How do you feel at the end of the day?!

Want some help when you're craving something in the poison category? Find out how Arbonne can help with these Figure 8 support products:

nrgGO3! Fizzing Beverage Tablets – if you hate drinking water then try adding our Fizzy Tabs to your water – they will boost energy, control appetite and increase metabolism and you’ll drink more water in the process too! 2 flavors that you can even blend to get a 3rd flavor – well worth incorporating.
On the Go! Weight Loss Chews – take a look at these if you tend to reach for unhealthy snacks between meals. These will provide an energy boost as well as control appetite.

Healthy Fit Thinking PRECEDES Being Healthy and Fit!

2010-05-02T12:48:00.006-04:00

This simple statement is profoundly life changing. We must develop the mindset of a healthy fit person before we become a healthy fit person. This is why so much of our program is about creating new beliefs about ourselves, the food we eat and what we do for physical activity.

Have you been stuck in the pattern of thinking you will exercise every day when you have more time, more energy or just plain feel better? We must take the healthy fit actions to get there.

QUESTIONS FOR THE BLOG ...

What is your favorite healthy food? Share suggestions or recipes.

What is something you love to do that will stretch and tone you?

What is your top reason for wanting to be healthy and fit?

ABUNDANT HEALTHY ACTION ...

Create a list of how you think an Abundantly Healthy Fit person thinks or you can just borrow the one we have created and posted on the AHL ACTION PAGE.Create as much awareness around the list as possible. Read it each morning, put it on the fridge, the pantry, your planner, your mirror or even in your car.

Pick at least one day this week to make every choice a healthy fit choice or thought! If it goes well, keep adding days. We can't wait to hear about this on the Blog!

Lunch today

2010-04-27T12:51:00.001-04:00

I am enjoying a super foods lunch today. I have baby spinach - slightly wilted with haved baby tomatoes, and sliced avocado. Then I will have a greek yogurt with blueberries and a drizzle of honey. My snack later will be an apple. Everything I just listed is a super food. Easy!

Love, Tee

Super Foods Link

2010-04-26T20:35:00.002-04:00

Hey partners!

As promised, here is the link to the Super Foods Website

http://www.superfoodsrx.com/

If you cook up any good super food combinations, please share!

Love, Tee

Great stuff on YAHOO!

2010-04-19T08:43:00.000-04:00

Good morning partners!

I spend a little time each morning drinking a fizzy drink and looking at interesting stories I find on the YAHOO! news feed. Here are a couple of links that I found this morning that are in line with our Abundant Healthy Living Goals.

http://shine.yahoo.com/channel/health/9-ingredients-to-avoid-in-processed-foods-1268429/

http://shine.yahoo.com/channel/health/how-to-lose-the-last-10-pounds-for-good-1268997/

Enjoy and Happy Monday!

Love, Tee

Tips for Healthy Living

2010-04-11T21:16:00.001-04:00

I found this little tidbit on msn.com, and find it fascinating. I know I'll try them all.

Cutting just 100 calories daily can stave off creeping weight gain — and that can decrease your risk of developing breast cancer. National Cancer Institute researchers tracked the weights of nearly 100,000 postmenopausal women from the time they were teens and found those who had gained even a few pounds since age 18 had a greater risk of the disease. (The women weren't using HT, a known risk factor.) Here, easy ways to cut calories — and your risk:

Replace 8 ounces lemonade (110 calories) with lemon-flavored seltzer (0).

Trade a multigrain kaiser roll (180) for half of a whole-wheat pita (70).

Toss whole-wheat pasta with 1 cup fire-roasted diced tomatoes (60) instead of 1 cup tomato sauce (160).

Substitute 1/4 cup garden vegetable cream cheese (180) with 2 wedges Laughing Cow Light Garlic & Herb Cheese (70).

Spread a sandwich with 2 tablespoons hummus (50) instead of 2 tablespoons mayo (180).

Swap 7 Hershey's Kisses (179) for 30 semisweet chocolate chips (70).

For more easy ways to cut 100 calories, go to prevention.com/100 calories.

BRISK Walk This Morning!

2010-04-10T13:47:00.000-04:00

Temps are cooled off again. Actually feels more natural than the summery heat we've just been through. It did make my morning walk a bit nippy though! I know that means my step was a bit faster so I could get home to warm up.

Regardless, I LOVE starting my days with a walk outside!

Quinoa - Finally tried it!

2010-04-08T12:14:00.000-04:00

I know San has talked about this healthy grain before and I've been curious to try it. Well, I finally did and on guests as well! Isn't that brave of me. :-)

We had cornish hens, fresh steamed asparagus and quinoa with toasted pinenuts, scallions and fresh basil. Nice, nice combination. I must admit, I did drizzle some of the 'juice' from the cornish hens on top of the quinoa for a little extra flavor. All in all, it was a great meal. I was impressed by the high fiber AND high protein content in this grain. Definitely has high nutritional quality. I'd recommend this to anyone who has not yet tried this.

I consider this a successful first experience and look forward to incorporating this more often into future meals now!

Walking!

2010-04-06T11:20:00.003-04:00

Good Morning!
With this weather, outdoor walks are so inviting! My neighborhood had nice wide streets and some slight hills so it is perfect. My goal is to walk everyday for a least a bit.
Enjoy!

Making it a GREAT Day!

2010-04-05T14:30:00.002-04:00

I got Saturday off to a GREAT Start. I took my first long walk in the neighborhood for the year - a little over an hour and i think it's a little over 4 miles. I walked down every cul de sac on my route - about 9 of them. Drank 16 oz of water during this time. And I found 2 dimes! A profitable walk if I say so myself.

And I found a 4-leaf clover! I've been finding 4-leaf clovers since I was a little girl. I just can't resist finding at least one every year - keeps that child in me alive!

And my treat for that wonderful metabolism boost is an Arbonne vanilla shake with strawberries and a banana mixed in for good measure. Yum Yum!

Remember to do something good for yourself today - you'll thank yourself for it later!

Love! Gerri

Anything is Better than Nothing

2010-04-01T22:26:00.003-04:00

I think my posting inspirations this week follow the theme of Principles. We'll see how long I keep this up. It's kind of fun to do it this way.

Today started early so I didn't get in my walk. So how do I fit in my exercise? Hmmmm. Well, the backyard needed some attention so I got out the rake, spent time raking up leaves, picking up branches, trimming and then vacuuming up the leaves. I figured that all counts as exercise and fits with 'Anything is Better than Nothing!'

And I soaked up some wonderful Vitamin D while I was at it. What a Great Day!

Plus One!

2010-03-31T10:38:00.002-04:00

Great start to my day with a Plus One activity. San and I met for our walk at the Mall. I even got there early enough to do one full lap around the mall and then some - so it's an extra mile+ for me! Feels good to stretch on the activity level again.

And with sunshine and warm days ahead, I know there will be more outside walks, garden workouts and more to add in.

So where can You include a Plus One into your day? Please Share!

Keep Moving!

2010-03-29T21:16:00.002-04:00

Hi Gerri, Tee, and San...

Thanks for a great call tonight

Especially love the encouragement to keep moving. Today, even though I didn't think I had the steam, I reached for a rake and spent an hour working in the garden. Ever notice that as you work, the kinks have a way of disappearing? At the end of an hour, the lawn was clean and green... old leaves gone, frayed branches picked up and gone. One more thing - led to such a feeling of accomplishment, not to mention a great hour of exercise in bright spring sunshine.

Thanks for the reminder - and the encouragement - to "keep moving"!

Prue

BRIGHT TRAIN DAY

2010-03-29T12:49:00.003-04:00

Hi Everyone,
Just wanted to share that even though it is gray and rainy, I am having a BRIGHT TRAIN day... good intentions, good food choices and T-Tapp and rebounding on my schedule.
'See' you all tonight for our Abundant Healthy Living Call!
Love, San

Checking In

2010-03-27T18:48:00.003-04:00

We had a Swiss Beauty Workshop here today so that some of our clients could learn more about the skin care side of our business. It was wonderful to see the new products and we have some Arbonne converts!!
It has been a good week for me, staying focused and losing 2.5 pounds!
On to another great week of Abundant Healthy Living!
'See' you all Monday night for the call.
Love, San

Gratitude

2010-03-25T05:41:00.003-04:00

I am thrilled to say that I am back on track ... and dropping some pounds.
The Abundant Healthy Living principles have helped me to maintain my weight where in the past I would have regained. I am happy to say that I am looking at some nice progress now.
This was a long plateau and I have loved the support of our program.
I am grateful to AHL and to all of you as I continue towards my healthy goal.
Love, San

REMINDER - No Call Monday, March 22

2010-03-17T07:35:00.002-04:00

Good Morning All Aou Abundant Healthy Living Empowered Women!

I wanted to remind you that we will be skipping one week of our AHL calls due to travel and other conflicts with your Abundant Healthy Living leaders, Tee, San and I.

So for Monday, March 22nd - remember to still keep Abundant Healthy Living principles in motion and in practice. Check the blog, post, connect with an Empowerment Partner. I look forward to seeing and hearing what you'll be doing this coming week.

We'll return to our 'regularly scheduled program' on Monday, March 29th.

Remember to call in at 7:55 so we can start promptly at 8pm.

Call in # is: 712-432-0180 PIN 939046#

Enjoy an Abundant and Healthy Week!

Love - Gerri

Travel Goals

2010-03-16T09:15:00.002-04:00

Tomorrow I leave for a week of travel. First is Arbonne's National Training Celebration followed by a couple of days with a long time friend at the foot of Zion National park in Hurricane UT.

Traveling can be one of the stumbling blocks for following healthy and fit practices. In the past it's been when I give myself permission to 'overindulge' and then I find a few extra pounds to bring back with me. Since being in the Abundant Healthy Living program I have definitely turned this around and I want to continue that new trend by stating my commitments aloud to all of you in this blog.

- I am currently at 138.5 pounds and I will not bring any extra 'baggage' home, unless it is actually new Arbonne products!
- I will take the stairs instead of the escalators whenever I have a choice.
- I will start each day on the right note with an Arbonne shake, Arbonne Hybrids and Omega-3 Plus.
- When I do buy meals, I'll choose healthier, nutritious, flavorful choices.
- I will take my Going, Going Gone with or before each meal (and yes - these are in my packing pile already!)
- I will ENJOY this time that is ME time, being with people that I love, being around people that inspire me, and will stay open to new possibilities.

Beginnings!

2010-03-08T21:35:00.002-05:00

I love each session we do with Abundant Healthy Living. It's just that there's something special about starting anew. It just seems like a more significant point, a fork in the road, a new chapter.

And even though I am in this as one of the leaders for the calls, I am also a participant in applying these principles too. And I know that one of my commitments to myself in this round is to actively work with the assignments...anew.

It's wonderful to be starting SPRING with this program and my empowerment partners by my side.

Love! Gerri

Light Minestrone Soup - For Veggie Lovers

2010-03-03T18:14:00.003-05:00

I thought this recipe sounded so fresh & healthy and in the words of Julia Child "You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients"

Light Minestrone
Ingredients
1 tablespoon extra virgin olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 carrot diced
1 garlic clove, minced
4 cups, fat-free, unsalted chicken broth
2 large tomatoes
1/2 cup chopped spinach
1 can (16 oz) canned chick peas or red kidney beans, drained and rinsed
1/2 cup uncooked small shell pasta (multigrain pasta if possible)
1 small zucchini, diced
2 tablespoons fresh basil, chopped

Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened - about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil, then reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook 5 minutes more. Remove from heat and stir in the fresh basil. Serve immediately. VOILA!

-Betty Robinson

Rejuvenating Power of Qi Gong

2010-03-03T14:06:00.003-05:00

Ok - I'm hooked on Qi Gong, especially when Karl Ardo leads a group.

I finally got to one of Karl's walk-in sessions last night with Myra and another friend Janice after a many, many week absence. This type of movement just resonates with me. I've been struggling with a stiff lower back since our back to back snow events last month. My Chiropractor has helped and so has my personal stretching, but it's still be nagging at me. Last night for the first time in quite a while I was able to go to sleep without any discomfort. And it still felt that way this morning.

So in the words of Neil Diamond and The Monkeys (yes, I know I'm dating myself!), I'm a believer!

I love that Abundant Healthy Living is about finding and embracing those activities that feed our soul. It IS personal. It has to be something that bring joy, energy and life. And one size does not fit all.

I'm just thrilled that I found a perfect fit for me! And I love that I can share the experience with two wonderful women.

March Mindfulness

2010-03-01T20:38:00.003-05:00

We hear a lot about March Madness - well, I'm going to focus instead on March Mindfulness. I really want to re-awaken my awareness and attention to those things that serve me, that bring me joy, that enhance my health.

Spring is in the air. There's an expectancy in the breeze. And new energy in the morning birdsong. I am ready to to embrace being alive and aware each and every moment.

Tips from Dr. Oz

2010-03-01T14:07:00.000-05:00

Hello everyone -

I haven't blogged in awhile but I do try to keep up with what you all post.

I saw this in the paper the other day and thought they were some good informational nuggets. They are from a column on health written by Dr. Oz.

You have: Mid-morning hunger pangs
Try: Drinking skim milk instead of juice at breakfast. Proteins in milk are better at managing hunger than the carbs in the fruit juice.

You have: The afternoon munchies
Try: Chewing gum after lunch. People who did this had fewer cravings for sweets and ate fewer afternoon snacks.

You have: Seconds. Thirds. Fourths.
Try this: Eat walnuts before dinner. The healthy fat in about 6 walnuts triggers a cahin reaction that slows the rate at which your stomach empties. So, you'll be less likely to overeat.

You have: A chocolate craving (story of my life - LOL!)
Try: walking down the hall (away from the vending machine!). A 15-minute walked nixed cravings in a grup of chocoholics probably because the feel-good hit they got from moving around gave them what they were seeking from chocolate.

You have: A little movie with your popcorn
Try: Watching a funny movie instead of a tear-jerker. When people in a study watched a fynny movie vs a tear-jerker, they ate 30% less popcorn. And remember air-popped popcorn always.

Have a wonderful week.

Love, Tee

Beginning of March

2010-03-01T09:21:00.002-05:00

Today is a new month with a new season in the verge of creation. Seems like a good morning to post my monthly goals to the group as my way of announcing them to the world. A nice way to promote personal change and accountability.
- my weight has held steady now for a few weeks..which is all good. I now know that for me to truely get beyond this plateau I need to do two things (that I know of right in this moment).

1. water,water,water. I will reset three alarms to my phone to fill my water container and drink it down.

2. I purchased a yoga CD online yesterday. It was primarily a CD entitled Yoga for MS. I am hoping that I receive it this week and can begin this practice.

3. Continue with spin classes 3 times a week.

4. increase veggies, fruits, and continue already established healthy eating principles.

5. Continue protein shakes for breakfast with blueberries or 1/2 banana with a tablespoon of flax seed oil mixed in.

If anyone want to chime in and add any suggestions, please do so.

~myra

SUPER FOODS

2010-02-23T10:22:00.002-05:00

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.
For the list complete with suggestion on how to incorporate into your diet just email San at AbundanceUnLtd@aol.com

BEANS – low-fat protein, fiber, B vitamins, iron, folate, potassium, and magnesium
BLUEBERRIES – fiber, folate, vitamins C and E, potassium, magnesium, iron, riboflavin, niacin, phytoestrogen, and only a few calories
BROCCOLI – folate, fiber, calcium, vitamins C and K, and beta-carotene
OATS - high fiber, few calories, protein, magnesium, potassium, zinc, copper, selenium, and thiamine.
ORANGES – Vitamin C. They are also good for fiber, folate, potassium, pectin
PUMPKIN - alpha-carotene, beta-carotene, high fiber, few calories, vitamins C and E, potassium, magnesium.
WILD SALMON – omega-3 fatty acids, vitamins B and D, selenium, potassium, protein
SOY - omega-3 fatty acids, vitamin E, potassium, folate, magnesium, and selenium
SPINACH - beta-carotene, omega-3 fatty acids, vitamins C and E, thiamine, iron, calcium, magnesium, and zinc
TEA - green and black. Flavonoids, fluoride, no calories.
TOMATOES - lycopene, few calories, alpha- and beta-carotene, vitamin C, potassium, chromium, fiber
TURKEY - (skinless breast) low-fat protein, niacin, vitamins B6 and B12, iron, selenium, and zinc
WALNUTS – omega-3 fatty acids, vitamins E and B6, magnesium, protein, fiber, and potassium
YOGURT live active cultures, calcium, vitamins B2 and B12, potassium, magnesium, zinc

Cankersores

2010-02-22T21:51:00.002-05:00

Anyone have any tips about how to "handle" chronic cankersores? I read this in the paper this morning, but would appreciate knowing sources through diet, not supplements, of the necessary nutritional components.

: If I feel a canker sore coming on, I put a wad of chopped sauerkraut on the area, hold it there for a minute, then chew and swallow. I do this three or four times a day for two to three days.

A: Trauma to the mouth from sharp food can trigger a canker sore (aphthous ulcer). So can immune suppression or a deficiency of folic acid, vitamin B-12 and iron. A 1930s remedy recommended swishing sauerkraut juice in the mouth several times a day. Perhaps the bacteria that ferment cabbage into sauerkraut provide helpful nutrients.

A 2009 study demonstrated improvement in canker sores from 1,000 micrograms of vitamin B-12 daily (Journal of the American Board of Family Medicine).

I know there's no way you can encourage a kid to swish saurkraut juice in their mouths. Alternatives?

Grateful to you
Prue

Green Ginger Smoothie

2010-02-22T21:47:00.003-05:00

Ginger was mentioned as one of the great thermogenic foods on tonight's call. This is a simple smoothie recipe I saw recently which sounded great. I just have to get some dandelion greens from the health food market or Whole Foods:

Green Ginger Smoothie
1 bunch dandelion greens
1 ripe mango (with peel if its organic) without pit (of course!)
1 ripe banana
1/2 inch fresh ginger root
2-3 cups water

Blend well and enjoy! - Betty Robinson
(my weekly post)

recommitting daily

2010-02-22T20:08:00.002-05:00

I love the recommitting ritual. It is a wonderful routine way to wake up and begin the day on a positive note. I have found that even when the prior day was not fully based on AHL priniciples, recommitting in the morning is a great refocus for the brand new day and its beginning.

-Myra

Comfort Food

2010-02-15T20:40:00.000-05:00

If you all like comfort food - and who doesn't - check out Healthy Decadence by Devin Alexander. She has a show on Fit TV and several cookbooks. I love her and her food. Worth a look.

Love, Tee

Great Free Online Fitness Advice & Tools

2010-02-15T12:09:00.005-05:00

I had started last year to develop an online log/journal format for eating, exercise and organizing my fitness regimen. I now do not have to reinvent the wheel. I stumbled on a FREE online program and tool which is fabulous. There are easy to use journals, healthy eating advice yummy low-calorie recipies, and workout routines. Please visit the Glamour magazine website http://www.glamour.com/ and go to the Body By Glamour (BBG) link. This is a 12 week program, but I hope it will stay available on the website.

I registered for the Glamour Magazine website itself and then registered for the BBG Program, keyed in my profile information. and have been using the journals, monitoring my progress and getting all kinds of great information. You can set up your food "favorites" or search their food database and get a complete nutritional breakdown eg. calories, fat, protein and carbs you consume daily. Your cardio & strength journal lets you know how many calories you are burning per workout. This all has been great for assessing where I need to make changes or improvements.

This is my blog entry for the week and thank you very much for your kind words and good wishes for my mom. Betty Robinson

Monday Morning is a Fresh Start

2010-02-15T09:38:00.002-05:00

I feel enpowered this morning. It is Monday once again, the sun is shinning, and a new week begins! Yes, I know all about the upcoming snow. BUT this time it is just a baby snow. We all can handle that in a pinch. We all are survivors who have recently tackled soooooooo much more. Over the weekend, I purchased a magic bullet device. I am sure most of you have seen the advertisements on TV for this contraption. My son has always wanted one... so I purchased it with AHL in mind. For the past few days, it has made my vanilla shake experience awesome. I put in a 1/2 banana and 1/4 cup of wild blueberries. Grind it up with vanilla protein mix and ice!! So easy, efficient and yummy. Makes morning time a bit easier which we all need. My blog fofr this week is to stay focused and dedicated. The scale has been holding steady which is good considering shoveling has been my mode of exercise recently. I hope to be able to get into some spin classes this week which always lifts spirits and restores committment. Hope to hear everyone at tonite's call.

~Myra

A Little Habit That Makes Exercise Easier

2010-02-15T08:47:00.002-05:00

A tip from the RealAge e-zine I receive.

Rest your Mind before Exercising your Body. Research suggests that a tired mind means a tired body. Exercisers in a study had a harder time with their workouts if their brains were fatigued.

When men and women did tedious and time-intensive computer tasks before working out reported much more fatigue during their workout than when they relaxed in front of documentary films on relatively uncomplicated topics before working out.

------
I find this an interesting concept. I know I love my morning walks when my body and mind are relaxed and refreshed, not yet pulled in a million directions from a day's activities. Exercising after a long day has its own rewards, yet it does seem to take more for me to push thru the mental demands of the day. So, if you work out later in the day, you might want to try taking a little time to quiet and relax your mind first!

Don't let the winter blues get to you

2010-02-13T19:02:00.002-05:00

Hi all,

Just thought I'd check in with everyone. I think we've all been a bit overwhelmed with the record snowfalls this past week and checking in on the blog has not had top priority. I know I've been in that boat.

My exercise this week has been focus on my upper body - shovel, shovel, and shovel some more. And I still do my best to be mindful of how much stress I've been putting on my muscles.

So it's also been a time of soaks in the bathtub with our SeaSource SeaSoak, using the SeaSource Gelee on the sore muscles and even going for the powerhouse of our Herbal Muscle Massage on some spots on my back and by the shoulder blades.

Remember to take care of your body as you've probably been working it in ways that are not necessarily the best. Think 'Extreme Self Care' and then do the best you can. Your body will thank you for it!

Love! ~ Gerri

The Effects of Stress

2010-02-08T11:49:00.002-05:00

In line with our healthy living principles, this is just a reminder to do what you can to minimize stress in your life. Did you know:

The adrenal glands secrete cortisol in response to high stress and a high cortisol level has been linked to weight gain, specifically around the abdomen. For this reason stress management is so important.
The ph of your body should be close to that of water. A body that is overly acidic causes you to feel tired and prevents you from losing weight
The concept of a "detox" is to help the body eliminate the toxins that have accumulated (from food, pesticides, various additives, stress, alcohol, pollution, etc) by eating fruit and vegetbles known for their detoxifying properties. After a detox you will feel better and should have more energy

Remember:

If you allow your body to be exposed to stress for a long time, it can lead to serious health problems;
Chronic stress can affect every system in your body;
Stress can raise blood pressure, which can increase your risk of heart attack and stroke;
Stress can speed up the aging process;
Stress can lead to long term anxiety and depression

I've found that the healthy living, diet and exercise principles we discuss each week, have helped me tremendously with effective stress management. While there may always be some degree of stress in our lives, its really how we handle it and manage it, that will make the difference. Betty Robinson

a nice quote to carry around with you

2010-02-08T11:34:00.001-05:00

The only person you have to measure up against is the person you have the potential to become.

snowy choices

2010-02-08T11:25:00.002-05:00

Im certain that all of us AHL girls have had sooooooo many opportunities to challenge us these past few days. I want to admit that just before the snow, I bought my favorite chocolat dark milky way midnight bar. The purpose of this choice was just for "emergency useage". I can't beleive that it is still in the pantry untouched!! i am committed to leaving it in it's original form but with more snow on the way (YIKES)!!, I am going to try to continue to resist it. I have been eating alot of homemade soups, especially after shoveling. If anyone wants a good french onion soup recipe that is easy and delicious just let me know. Topped with alittle cheese... yummy!!

~myra

Home Decor and Abundant Healthy Living

2010-02-08T10:59:00.003-05:00

As an interior designer/decorator and subscriber to the Daily OM messages, I felt an appreciation for and a connection to the following OM article and wanted to share it. I am a believer that the space you live in can truly contribute to a sense of well being and abundant healthy living.-Betty Robinson:

"Intuit Your Home's Decor - Working with Space"

When we decide the time has come to change the look or feel of our personal spaces, it is the spaces themselves that can provide us with the most useful guidance. Working with a single room, an apartment, or an entire house allows us to unearth the innate potential of these spaces and also better understand how we want to relate to them. To be conscious of the possibilities of a space, we need to listen to, look at, and bond with that space in a deep and personal way. Just as no two people are alike, no two rooms, however similar, are identical. The more we know about the spaces we wish to change, the better equipped we are to make them both beautiful and functional.

Before you contemplate colors and layouts, spend some time in the rooms you may plan to modify. Observe the way light moves through each space at different times of day. In the course of a week or so, note those times when you feel drawn to a particular space. You may naturally gravitate toward one room when you want to relax and toward another when you want to socialize. Also, remember that not all rooms have to be used as originally planned, for example a dining room may make a wonderful sitting area. Writing your thoughts down can make the process of examination simpler.

The discoveries you make regarding the rooms in your home can help guide you as you choose color schemes, furniture layouts, and decorative styles, so that you bring out the natural qualities of each using your creativity and eye for detail. Using the cues you pick up, you can design a beautiful room that is bright and exciting, or one that calms the soul and invites meditation.

By treating the layout and decor of your personal spaces in a mindful way, you can honor their natural rhythms while creating a cohesive and comfortable home through which energy can flow unencumbered. The design elements you subsequently choose will work together like the diverse instruments that come together to form a symphony orchestra. Each will resonate harmoniously with the next, ensuring that your home resounds with a lasting message of beauty, serenity, reassurance, and comfort." Daily OM, February 3, 2010 http://www.dailyom.com/

Find Healthy Comfort Food

2010-02-05T18:46:00.002-05:00

It's been a busy week and I know I haven't blogged like I'm used to doing. I have missed this!

I'm looking out the window now at the beautiful winter wonderland developing. Then thinking of getting out and shoveling which can detract from that beauty. And that can send my thoughts towards 'comfort' foods rich in carbs...rich in poison.

This is definitely a time when we all need to remind ourselves of Abundant Healthy Living principles, of our desire to live as healthy and fit amazing women and men, and of being alive and aware to making the best choices we can.

So I'm sending out warm healthy wishes to all of you on this cold, wintery night. And I'm looking forward to connecting with all of you again next Monday on our call.

Love! ~Gerri

committment to change

2010-01-28T21:43:00.002-05:00

Making the choice to change fixed ways definitely has a mixed bag of emotions attached to it. Excitement with cautiousness comes to my mind. Excited about the possibilities that I know I can achieve and cautiousness about temptations and potential pitfalls. AHL has definitely taught me about forgiving myself of temptations and pitfalls. Now, I can approach the journey with multiple daily recommittments if needed. I can regroup and redirect with optimism and quickness without going on a downhill slope for days or weeks. Bright days are ahead with possibilites, a changed outlook and a new group of people to support me.
Thanks to all that have helped me see the journey ahead.

This week I have cycled twice, stetched, made yummy split pea soup and did Qi Gong on Tuesday eve. Looking foward to Geri joining me next tuesday evening and our signed up refresher at Tai Sophia for Redefining Health.

-Myra

Lime shake

2010-01-27T09:43:00.002-05:00

Made a vanilla protein shake with fiber and added a teaspoon of sugar-free lime jello. And as usual, topped with a swirl of whipped cream (only 15 calories)! Delish!

Have been more vigilant about taking my Going Going Gone and have been seeing a real difference in my appetite. Also finishing the day with a cup of detox tea with a dab of honey.

One stumbling block is the amount of food I eat at dinner. Am going to try to make sure I take the GGG 1/2 hour before and not with dinner to see if that helps. : )

Anne

Savor That Cup of Tea

2010-01-26T13:43:00.003-05:00

I've rediscovered the enjoyment of savoring a good cup of tea and in the process have been reading up on the health benefits and varied ways to enjoy tea.

For centuries, drinking tea has been synonymous with taking time to relax or sharing hospitality. Today mounting research suggests that tea is good for your arteries as well as for general health. Tea ranks as high or higher in antioxidants than many fruits and vegetables, nutrition experts say. The key antioxidants in tea are flavonoids, which can help prevent blood clots and lower cholesterol. One study at Boston University showed that flavonoids in black tea inhibit the formation of plaque in artery walls. Somes studies have found an association between drinking three cups of black or green tea a day and reduced risk of heart attack. The varieties of teas are endless and include white/yellow, Black, Oolong, Pu-erh, Green and many more. Some contain more or less caffeine. Four fun ways to enjoy tea include:

Add dried loose tea leaves as a rub for meat
Add tea leaves to marinades or brines for meat or poultry
Steep tea in rice or in place of liquids in sauces, cookies, breads or cakes
Use tea leaves along with wood chips for smoking meats

Betty Robinson (8 week challenge post submission)

Reminder - Open Mike This Week on TUESDAY!!

2010-01-25T12:01:00.002-05:00

Hi everyone!

Just a quick reminder that this is our week for Open Mike. And, due to balancing other commitments, we are doing our Open Mike Night on TUESDAY at 8pm.

We are so looking forward to being with all of you tomorrow night. So come with your questions, AHAs, successes and challenges.

And why don't you think about how to practice Extreme Self Care in February - we see this month as being about Love with Valentine's Day and we need to start with loving ourselves. So what can YOU do to show YOU how much you care about YOU!

Call in at 712-432-0180 PIN: 939046.

The AHL Recording from last week will stay on one more week, so if you want to listen to that recorded call, dial: 712-432-0189 PIN 939046 at any time!

You Matter. Love - Gerri

Weekly Update

2010-01-24T14:29:00.003-05:00

Here I am. In my weekly accountability report I must say, without judgement, my week was not what I had hoped for. My weight jumped from 196.6 to 199. But I am thankful I can turn right around and be part of the group synergy and keep doing the next healthy thing. I know what I must do. I need more calories burned than consumed, and that's plain and simple. To that end, I will work out 5 times this week and increase my water (area of lack last week).

I was able to listen to the call twice, which is helping me to "retrain my brain" to adopt the AHL principles. I am replacing unserving language with positive affirmations. I am adopting an "I CAN ATTITUDE"! I CAN reach my goals and I WILL reach my goal of 10 pounds gone by the end of this eight week session. I wrote in my journal and I've acquired an empowerment partner. I am choosing the bright train. I am choosing fuel for my body.

This week I will loose the 2.4 pounds I found this week by using our tools.

I look forward to speaking with you on our open call this Tuesday.

With much love and gratitude,

Tina D.

I'llness or We'llness

2010-01-24T09:34:00.005-05:00

I went to an Open House yesterday at the TAI Sophia Institute just south of Columbia MD. I do love the energy and philosophy and people in this place. I was learning about some of their new Masters Certificate programs. One of the breakout sessions was on their Transformative Leadership track. I've always felt so many overlapping principles here with what I have with Arbonne and especially what we have created with Abundant Healthy Living.

Anne, the Director of the program, was sharing an insight from one of the students in her current program. And she wrote two words on the board.

I'llness and We'llness

Talk about a lightbulb going off. I got chills. Wellness is more than just us, as individuals, making better choices. It is about community, love, support and so much more. Our wellness journey is about WE. Our power to change, to recommit, to believe we deserve to be healthy, is enhanced and expanded by being on this road together. When we isolate ourselves, when we think we can go it alone, that's when we create an opening for i'llness.

This moment yesterday expanded my gratitude for all of you, for what we are doing together, for a healthier NOW and a healthier future that opens up new possibilities for each of us.

Loving you even more today than ever - Gerri

A good Saturday

2010-01-23T13:04:00.002-05:00

I find that there are things/actions that I do that start days on a good note. For me, it is getting up to exercise, having things on my schedule for the day and doing my morning seated Qi Gong meditation and stretching (just picking one actions can do it!) This morning I mediated and lightly stretched and followed that with a vanilla protein shake. There are sooooooooooo many ways to start out in the negative. I have the choice and when I make good choices, the day usually runs well. AHL priniciples talk about choices in our day. I am trying to commit to better choices. As we all attempt this task, all of us deserve a round of personal applause as well as a group applause. Here's to healthy positive choices!!

-Myra

Recommit Kind of Day

2010-01-22T08:37:00.003-05:00

Fessing up. Had a few challenges yesterday and indulged in chocolate mint cookies. Even tried to rationalize it by buying the brand 'Back to Nature.' Not one of my best days when it comes to choosing fuel or poison.

What's great about this? I recognize that that is not who I really am. I just veered off track briefly and now recommit to my AHL choices again. Simple as that. No guilt. No mulling over what I could have done. The past cannot be changed, only this moment can.

I do realize that one way I sabatoged my day was not having breakfast. I just kept getting side tracked in other things and before I knew it, it was late morning. That's never a good thing for me. Lesson learned. Breakfast IS important! And today I'm starting with my favorite - Arbonne's protein shake with Fiber Booster AND my vitamins too. I already feel so much better and more focused.

I'm creating a better day today and I'm definitely looking forward to it. Happy Friday everyone! Honor that healthy, vibrant inner YOU today!

Love - Gerri

Scheduling in Self Care

2010-01-21T10:53:00.002-05:00

I love Betty's post. It really is important for us to schedule in the things that make us feel good and that serve us. We often think of these as the flexible part of our 'to do' list. When, in reality, they should be a priority and therefore merit a line in our planner - a commitment.

I also know it's easier said than done! I'm starting to put more things on my calendar that I want to take time for. It's easy to schedule my walks with San, but I don't put the same emphasis on my exercise/movement time on the other days. When the commitment is to ME, then I should write these things down too!

That doesn't mean that things don't come up and that sometimes I may have to reschedule. The key is to set another time rather than writing it off altogether.

So what can you schedule with yourself? Is it time to exercise, to walk, to journal, to do some activity that brings you joy. Think of the things in your life that you MISS doing, and write them on your calendar. ReCommit to YOU!

Getting Organized to Achieve Goals

2010-01-20T11:54:00.002-05:00

Hi Everyone - Unfortunately I was unable to make the call on Monday, but I will be listening to what was discussed on the recorded session this week. I wanted to make a blog contribution this week with some helpful tips. For me, in conjunction with losing weight and staying healthy, another goal of mine is to stay organized because it helps me to achieve other aspirations and goals. I hope that the following reminders are useful for others (Betty Robinson):
Be Your Own Time Master
With our to-do lists ever-growing, assigning tasks to our calendars can be a simple way to manage time and reduce stress. The simple act of writing down the things we need to do releases us from having to remember it all "upstairs." Here are some tips to help you successfully manage your tasks and calendars:

Be realistic about how long each task will take
Learn to say "no"
Delegate: when you authorize others to take over some of your activities, you free yourself to focus on where you can make your best contribution.
For those little things that take only a minute or two (such as putting away your dirty dishes) sometimes its best to just do them right away.
If the task will take 15 minutes or more, choose a specific time in which to do it. Schedule an appointment with yourself. You may need to communicate to others that you are unavailable due to scheduled work.
Without a place to "assign" tasks, you'll always be in a reactive mode. Use your calendar diligently. Do things on your time, when you are ready. You are in command.
Don't double-book yourself or plan your appointments too close together. Planning for delays will keep you calm and allow you to enjoy the current moment. Forget about multi-tasking sometimes to simply enjoy the pleasures of each task you do.

Setting Goals, Committment and Facing Realistic Detours

2010-01-18T22:27:00.005-05:00

After tonite's call, I am committed to keeping my path clear and defined. I know that we all have the strength to committ daily and succeed. The talk tonite made me think about how various AHL goals could produce global benefits for me. In regards to my health, eating healthy foods would allow my body to conserve energy for healing and steer well deserved nutrients to my organs efficiently. My body would be using less energy to process poison foods. Positive thoughts and achievements would directly influence my motivation, increase optimism and in turn benefit all and everyone that I interact with. I kinow that we all will have good days with peaks in our motivation level. Of course those days come with the opposite, days of diffiulties, resistance to change and less motivation. My goal is to increase the days that I can be proud of, while accepting those days which I could have been more mindful of. Cheers to AHL goals and creating most days to be proud of. Thanks to all of you that make this experience worthwhile.

-Myra

Time for a SeaSource 7 Day Cleanse

2010-01-17T13:31:00.003-05:00

I'm starting Arbonne's SeaSource 7 Day Cleans today. One of the great things about this is that it really makes me aware of fuel vs poison because it's really important while I'm doing this that I only take in fuel. Of course, it's always important to be aware of fuel vs poison - this is just a time that I find it easier to set that intention and awareness.

This helps me practice this powerful principle and in the end it's a wonderful way to cleanse out toxins and 'reset' my body as well to a more finely tuned and healthy state.

8 Week Committment & Healthy Choices

2010-01-16T09:46:00.007-05:00

Hello AHL'ers! Happy Saturday. I tuned back into the AHL principles 1/2/10 @ 203.2 lbs. I am pleased to say that I checked in today @ 196.6, with a near 7 lb. loss. Over the past two weeks I have increased my activity level and have exercised 3 to 4 times per week. I have increased my water tremendously..I think I'm floating. I've been taking my vitamins again. And, I have increased my awareness of what is going in my body and what effect it will have - i.e. will it move me toward my goal or keep me from my goal and from the changes I so desire.

This past week I have made some great choices. When I come home from work I am usually a bear . I was so stressed at work that it was literally killing me. I'd come home and drink wine, then eat snacks and then go to bed. Bad choices. I am so grateful for the leaders of this program! Because of their healthy examples, and being fed up with not reaching my goals, I have decided to take care of myself. My good choices this week have been diversions for jaws - and rather than wine or sugary food or other poison for my body, I chose a bath and cup of hot tea. After the bath I was so relaxed and forgot about the poisonous desires. These choices created positive brain chemistry, as our program teaches. They also fostered the positive reinforcement of success. I successfuly walked away from what I would naturally choose. Last night I was at my aunt's house and I love her brownies. Of course, she had a freshly made batch. I looked at them and convinced myself they were poison and that I would have something else when I got home. It worked :D I came home and forgot about the brownies and also about the urge for a "treat".

Here's what I am committing to for the next 8 weeks.

- I will exercise 4 times per week.
- I will listen to the recording on Saturday morning so I get a double dose of the AHL principles. (While I'm listening, I'll be on the elliptical trainer.) I will also be listening on Monday night.
- I will pause before eating and drinking something and be aware of what it does for my body - fuel or poison.
- I will take care of me - drinking my water, reducing stress, taking vitamins, getting regular chiropractic adjustments.
- I will loose 10 pounds by the completion of this session. (186.6)
- I will post my weight weekly and share my accomplishments for the week.
- I will set realistic goals, and once again believe in me.

Over the years I have beat myself up for not reaching my goals. And by setting my goals over the top and continually falling short, I was programmed for failure. I like how we are striving to enjoy the journey. San, while I too would like to be a size 8, now I am making daily positive choices toward health and wellbeing. I now feel good. I like feeling good. I like myself (A little Michael Clouse here..LOL)

Thank you once again, for allowing me to be on this journey with each of you.

Move at Noon to Nip the Dip

2010-01-15T06:56:00.003-05:00

Like the rhyme? Guess I'm starting the day a bit chipper.

This little tip from RealAge. I read a short article on afternoon energy dips. And in that article there were 3 myths that were discussed.

Myth 1 - Dips are caused by what you ate for lunch. If some foods are a factor, it's likely that they magnify an afternoon slump rather than cause it. A lunch with a good balance of protein, carbs and fat is a better choice.

Myth 2 - Afternoon slumps mean something is wrong. Not necessarily so. This may actually be a part of your natural circadian rhythms.

Myth 3 - Lunchtime workouts make an afternoon slump worse. Workers are actually less likely to suffer the slump on days when they exercise during lunch. And the type, duration, or intensity of exercise doesn't seem to matter. So even taking time for a good long stretch, or a 15 walk outside can make a difference.

So how about trying this out? Try a week where you do some intentional movement or exercise at lunchtime and see how you feel in the afternoon.

Here's to a Healthy and Happy Friday!
Love - Gerri

NEWS FLASH!

2010-01-12T19:57:00.004-05:00

Abundant Healthy Living just got easier!

Arbonne's fabulous protein shakes are now available to grab and go!!
Our same nutritious formula and same wonderful taste are now available in an easy to use carton with straw. They do not require refrigeration so you can a leave where it's convenient.

20 grams of Arbonne's proprietary Vegan Protein Matrix (derived from pea, rice and cranberry).
20 vitamins and minerals
INNER G-Plex® Proprietary Blend (CoQ10, alfalfa, kelp, ginseng and alpha lipoic acid)
Flaxseed for heart health
Vanilla or Chocolate
Natural Stevia Sweetener
11 oz portion
190 calories
12 pack for $33 retail ... Just $2.75 per serving

We'll still want our protein powder to create our wonderful concoctions but this will save us when we need to dash!

Delicious and Nutritious

Glad to Be Back

2010-01-12T12:34:00.004-05:00

After being away for the most of the last session, it was great to start a brand new session which I know will reinforce what I have learned from the Abundant Healthy Living empowerment group. Unfortunately, I had to take a short break from the Monday night calls, due to a variety of demands during November and December.

It feels like a fresh start again for me. I did not abandon my commitment or knowledge gained during the time away, my personal training and exercise has continued weekly and I have started a new baseline for this session. I am about five pounds lighter than I was during the last session, even after the holidays and I am very happy about this. I will commit to a minimum of one blog post per week (but will try for more if I can) as part of the 1-blog-per-week challenge (for the 8 week session) mentioned by Gerri last night.

I look forward to next week's call and am starting the week with much enthusiasm and a "can do" attitude. Fuel vs. Poison? will definitely stay in my mind as I eat to be healthy, discipline myself and stay focused on reaching my goals . . . .Good luck to everyone in their personal journeys. May the Force be with us. Betty Robinson

Yum

2010-01-12T10:41:00.002-05:00

"Day 12: Eat slowly, with gratitude for the nourishment provided for you. Delight in deliciousness. Keep your body strong with healthy food and exercise, for your body is your instrument of praise to your Creator." - from Gratitude Therapy; Abbey Press

Healthy Fit Thinking

2010-01-12T09:10:00.001-05:00

This IS who WE ARE!

Healthy, Fit People … have habits and lifestyle that support and nurture our well being.
Healthy, Fit People … eat to live not live to eat. We think about food as fuel not as an experience.
Healthy, Fit People … are proactive about our health: vitamins and other supplements, daily exercise, head time, acupuncture and other holistic modalities.
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.
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!
Healthy, Fit People … have energy to work and play, in fact, energy to spare.
Healthy, Fit People … favor fresh, whole, raw, organic food and small portions.
Healthy, Fit People … know where to buy the best food locally and make it a priority.
Healthy, Fit People … identify foods that make us feel good and are easily digested into energy.
Healthy, Fit People … sleep well.
Healthy, Fit People … have a longer life span
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.

One Week

2010-01-09T15:55:00.002-05:00

Just a quick note - which makes this my 3rd blog this week too! This meets one of my commitments for our new 8 week session!

I have also been able to exercise at least 30 minutes for 5 days this week. 2 days I did over an hour walk with San at the Mall. It always goes so quickly with great company! And the other 3 days I did at least 30 minutes with my Wii Fit Plus. I must admit I did a little internal dialog on Friday - almost talked myself out of that last Wii Fit session. Abundant Healthy Living principles prevailed and I feel so much better for doing so. It's been a while since I've been that consistent with exercise so I'm finding a little internal resistance. Now that I've done it once, I know that I can do it again!

I'm looking forward to kicking off a new 8 week session of calls on Monday. Hope everyone will join us! ~ G

What's IN your glass?

2010-01-06T20:29:00.003-05:00

Hi all!

I wrote this on Facebook today and it's very applicable here as well, so I'll share in both places. I heard this on a training CD I was listening to, and it really resonated with me.

It doesn't matter if your glass is half full or half empty. What's really important is what's IN your glass? Fill your glass with positive, abundant and empowering thoughts, laughter with friends and family, joy in each moment, love and all good things. Once you do that, I'm sure your glass will be overflowing!

Tips to Boost Our Success

2010-01-05T10:20:00.000-05:00

Dear friends -

What a motivating call last night! Since the majority of us are looking to lose 10 pounds (or in that neighborhood) I thought the following article might have some good tips for us - http://www.prevention.com/smallchanges/index.shtml

Here is a summary of a few things that appear in the article - Small Changes that Take Off Big Pounds

1. Keep a food journal. By picking up a pen after every meal, you live in the awareness that is key to our program.
2. Get up and move during commercials when you are watching TV. Skip, dance, go up and down some stairs, run in place—anything that gets your heart rate up so you feel somewhat breathless, Do it for each 2-minute break during a typical 2-hour TV night and you'll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.
3. Limit high fat foods to once a week. Remember another part of our program centers around the recognition that we are human - and that means that sometimes we crave the foods that aren't good fuel sources.
4. Sign up for e-newsletters about health and wellness. The more you know the better off you will be.
5.Walk 5 minutes more every day. Some simple ways to get moving include:

Walk around the perimeter of the grocery store at least once before heading toward the items you need.
Move in place whenever you're talking on the phone.
Go through or around the entire shopping mall instead of parking near the store you need.
Take a walk around the block at lunch and after dinner.

6. Strength-train in mini-bursts. Try this mini-workout: Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Then gradually increase the number of reps it takes for your muscles to feel fully fatigued.
7. Climb 3 extra flights of stairs daily.
8.Take a pedometer wherever you go. Research shows pedometer users take nearly 2,500 more steps a day (over 1 mile, or about 100 calories) than nonusers. Over a year, that's enough to burn off about 10 pounds.
9. Brown bag at least once a week to save money and calories.
10.Obey the 1-mile rule during errands. Burn calories instead of gas by following this rule: If your errands are less than 1 mile away, vow to walk them at a brisk pace instead of driving. Or park where you can run several errands within a mile instead of moving your car each time. Walk every day and you'll be 13 to 17 pounds lighter next year.

There are more great ideas in the article.

Here's to being lighter!
Tee

My 8 week commitment

2010-01-05T06:36:00.003-05:00

As we get ready to start a new round on our wonderful Abundant Healthy Living Principles, I wanted to go on record with what I am committing to for this time period.

I am committing to strengthening my healthy fit habits. I am currently at 139 - my best this past year has been 137.5. I know that by committing to increasing my movement and decreasing my poison I can achieve that again and more (or less, depending on how you look at it!).

- My goal is to be at 137 by the end of the 8 weeks (March 1).
- I am going to focus more on weekly meal planning, which will help both Mark and I.
- I am going to fit some intentional movement each day, and commit to at least 30 minutes exercise 5 days a week (walk, Wii Fit, other).
- I am going to be a more consistent blogger, and blog at least 3 times a week, because keeping my connection to YOU is as important to this program as anything else!

I am so looking forward to the weeks and the year ahead, made even better by being part of this Abundant Healthy Living Community!

Love - Gerri

Satisfy Your Sweet Tooth

2010-01-04T20:23:00.000-05:00

I know that I am a sweet tooth girl. Some people crave the salty but I crave the sweet. I realized that for 2010, I needed to find ways to satisfy my sweet tooth that are consistent with the principles of our program. I have been crimping the pages of magazines every time I see a good idea. So I thought I would put the good ideas all in one place. I hope these are helpful to you as we all move forward together.

- 3 Hershey's Dark Chocolate Miniatures are equal to one ounce of anti-oxidant packed goodness
- Apples and Cinnamon - Chop up a Fuji or McIntosh (or any apple for that matter) and put into a ziploc bag with some cinnamon and then shake it up. Yummy, healthy goodness.
- Jello Mousse temptations - convenient 60-calorie treats in three yummy flavors - Caramel Creme, Dark Chocolate Decadence and Chocolate Indulgence
- Popcorn with a little Splenda and Salt for a Kettle Korn Taste
- Clementines - these tasty little darlings are only around for a short period of time. So get them while you can

Lots of love!
Tee

'Thoughts Become Things'

2010-01-02T14:44:00.002-05:00

'Thoughts Become Things' ... so use your thoughts to create the Abundant Healthy Fit Life you want in 2010!!
YYY San
And if you are not already a fan, check out Mike Dooley and sign up for his Notes from the Universe at www.TUT.com

WE THE CHANGE, MUST BEGIN WITH I THE CHANGE

2010-01-02T11:23:00.005-05:00

We The Change must begin with I The Change. The question is: are you allowing this to happen? I was not.

I read this quote while reading a blog which referred to the changes a caterpillar must endure to evolve as a butterfly. (butterflies speak to me) With that being said, I cannot change without being completely and totally honest and accountable. And more than anything, I want to loose this weight, be transformed and SEE the beautiful person within.

I'm starting today, Jan 2, 2010 with a reality check. I am sharing this information so I cannot hide from, or deny the truth. I am 5'8". I weigh (at this very moment) 203.2 lbs (with clothing). I'm up almost 20 lbs from 2 years ago. I WILL make the small, gradual changes needed to make this a lifestyle change and not a "DIEt". I will commit to weighing one time each week, and posting here, and I hope this is ok in our 'safe' environment. I am also going to REcommit to this program.

My daily goals (for the next week):

1. Exercise for 20 minutes @ least 4 times (I just did this for 20 min. on
elyptical and burned 227 calories).
2. Increase my water - a LOT.
3. Order my NEW Arbonne pre-made shakes for convenience @ work, and no excuses.
4. Be completely honest and accountable and participate full-out in AHL, by
retraining myself to think of fuel vs poison.

I hope you will not mind this post. I'm so inspired by San, Gerri and Tee not only by the results you've obtained, but also the incredible program you've put together for me and for anyone who chooses to "be the change". Thank you for allowing me to be a part of AHL.

With love and gratitude,

Great info from Ellie Krieger ...

2009-12-28T10:24:00.001-05:00

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!

2009-12-28T09:59:00.002-05:00

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?

2009-12-27T15:08:00.002-05:00

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!

2009-12-25T11:09:00.000-05:00

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

Focus on the ones you love

2009-12-24T09:45:00.004-05:00

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

2009-12-24T09:27:00.002-05:00

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

2009-12-23T15:33:00.003-05:00

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

2009-12-22T22:10:00.003-05:00

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

2009-12-22T09:41:00.000-05:00

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!!

2009-12-21T20:33:00.002-05:00

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