Learning to Say "No" - Make it Your Secret Weapon

Are you suffering from SuperMom burnout? Do you sometimes struggle just to make it through each day? Moms everywhere are breaking down and giving out because they are too chicken to say, “No.” “No” may be a tiny, two-letter word, but it is definitely your secret weapon. And you can say it.

I am dedicating this list of ways you can say "no" (and not feel guilty about it) to my good friend Robyn at One Tough Momma - she admittedly has a LITTLE problem. Take these to heart, Robyn!

• "Sorry, I’m taking a break." The number one reason why you should say, “no” occasionally is simply that you deserve a break. You are chef, chauffeur, dish washer, and more. You job never ends on any given day of the week. You deserve a break.
• "My schedule is full." We tend to jam-pack our schedule full of activities, leaving time for nothing. Cut back on your kids activities (the rule in our household is one activity per season). Start a car pool and share driving responsibilities. Do whatever you can to free up some time in your schedule.
• "I'm really slammed right this second, could I call you back tonight after the kids are in bed?" You’re headed out the door, rushing to the next appointment when the telephone rings. What do you do? Do you come to a screeching halt and answer the phone? Let’s say you do, and it’s a family member, calling to dump their latest woes on you. Do you stand, tapping your foot impatiently while you roll your eyes and listen to the sob story? This is a typical scene for many moms. Unless it is a DIRE emergency, they should understand that you have a busy life too and you will be much better equipped to help them later on after your immediately stress is gone.
• "I have another commitment that day." Say it and mean it. Regularly schedule in time with your family or time alone (and physically write it down in your planner) and if someone ask for your help during that time look in your planner and tell them you have another commitment.

Instead of rushing to be everything to everyone, stop for a moment. Ask yourself if you truly have time for whatever comes up. If not, say no by walking away, turning off the ringer on the phone, or not answering the knock at your door. Always remember that you are a mom—not a super hero. When you have to say no, people will understand; if they don’t at first, they will get used to it eventually.

Find out how to de-stress your life and regain YOU with Journey to Joy!

Good For Your Heart Turkey Reubens

Ingredients:
1/4 cup nonfat Thousand Island salad dressing
8 slices dark rye or pumpernickel bread
8 ounces thinly sliced low-fat, low-sodium cooked turkey or chicken
1/2 cup sauerkraut, rinsed and well drained
4 slices low-fat Swiss cheese (1 1/2 ounces)
Vegetable oil spray


Directions:
Spread salad dressing on 4 slices of bread. Top remaining 4 slices with meat of choice, sauerkraut and cheese. Top with dressing spread bread slices, dressing side down. Spray skillet with vegetable oil. Cook over medium heat until toasted and cheese melts, turning once. Repeat with remaining sandwiches.

5 Great Tips for Controlling Heartburn

Yes, SuperMoms get hearburn too! What with all of the running kids here, there and everywhere; not eating properly and definitely not getting enough sleep. All of these can be contributing factors to ongoing heartburn.


Here are 5 tips to help you keep it under control:

1. Know your triggers. Those who experience heartburn after certain activities can reasonably assume what is causing their episodes. Certain foods can bring on a bout of acid reflux. Spicy or fatty foods can trigger an attack. Fats digest slower in the stomach. Chocolate can also cause heartburn in certain people. If these or other foods such as fruits and juices or tomatoes and tomato products are suspected of causing your heartburn, avoid them.
2. Don’t eat late. Going to bed right after eating is a disaster waiting to happen. The acid needed to break down the food is getting revved up. If you lay down, the contents of the stomach shift causing pressure on the sphincter (valve opening) between the stomach and the esophagus. Acid escapes and travels backwards up the esophagus and back into the mouth.
3. Take a pill. Some people are addicted to their heartburn triggers. If you must have your morning coffee or your weekly dose of Mexican food, head off the heartburn before it starts. Several over-the-counter medications are designed to reduce stomach acid before an episode occurs. Try Pepcid AC® or Zantac®. These products can be taken forty-five minutes to an hour before a meal.
4. Lose weight. If you’ve never experienced heartburn before, but recently it has become a common occurrence, check the scale. If you are overweight, this could be the problem. For men in particular, excess weight is held around the abdominal area. This extra weight puts more pressure on the sphincter causing acid reflux.
5. De-stress. Stress can lead to weight gain, smoking, drinking, and other behaviors that trigger heartburn. If increased pressures at home or work are leaving you frazzled, confide in a friend or professional counselor. A listening ear now can avoid heartburn later.

If you know anyone experiencing heartburn, pass this information along. A little knowledge goes a long way in creating a healthier lifestyle. Help someone else alleviate their heartburn today.

Treating Your Skin...Naturally

There are thousands of products and treatments available to help improve the quality of your skin, but only a small percentage of these are natural. Most beauty products contain harsh, damaging chemicals. Treatments, like chemical peels and botox, can be scary. On top of it all, we really have no idea what most of these treatments and chemicals will do to our skin 20 years down the road. If you want to have great looking skin without dangerous chemicals or procedures, there is a way.

Here are some great tips to keep your skin looking fabulous the natural way:

• Drink more water. All cells need water to function properly. If your skin cells aren’t properly hydrated, waste products build up in your cells and keep them from working right and looking their best. Also, if you don’t drink enough water, your cells will retain as much as they can and you’ll end up looking puffy and bloated.
• Change your diet. You’ve probably heard the phrase “you are what you eat” a lot. If you think about it, this old saying is 100 percent true. Your body is made up of what you put into it. If you want it to work properly and look its best, you need to feed yourself the nutrients it needs and avoid foods that may damage it. For beautiful skin, you should try to get more fiber and “good fats” in your diet and avoid foods with a lot of sugar.
• Improve your circulation. To function properly, our cells need to get plenty of oxygen. If you spend your days sitting at a desk or remaining mostly immobile, your circulation probably isn’t as good as it could be. Increase your circulation by getting more exercise, stretching, or getting regular massages (they don’t need to be professional). You can also use a brush to exfoliate your skin which improves circulation while removing old, dead cells. Not only will this give your skin a better overall look, it can also reduce the appearance of unsightly cellulite.
• Avoid the sun. A little sun is good for you. It provides vitamin D and can help give you a sunny disposition, but too much sun can do terrible damage. Try to use hats, clothes, or sun block to protect yourself from damaging UV rays.
• Use certified natural skin products. Traditional beauty products contain all sorts of unnatural chemicals. Most are there as preservatives, or to give the product a certain scent, color or texture. These chemicals not only have no value to your skin, some may cause cancer and other dangerous problems. That’s why it’s beneficial to use natural products if you want to look your best and stay healthy. Just be sure to check labels, many products will claim they’re natural or organic and only contain one natural or organic ingredient. Be wary of ingredients you can’t pronounce and look for certification seals to be sure you’re getting what you pay for. Not only will these help normal skin, they’re also less likely to irritate sensitive skin.

With a little time, patience, and work, you can have fabulous looking skin in no time.

Tangy Watermelon Juice

Ingredients:
¼ of a small sized watermelon
Juice of one lemon

Tip: Always use organic vegetables and fruit when juicing. Non-organic vegetables contain large amounts of pesticides and other chemicals which are harmful to your body.

Juice according to juicer instructions and enjoy!

Fruit & Veggie Facts:

• Lemons are great for helping the body absorb iron. Also a good source of Vitamin C.
• Watermelon has been shown to help reduce the inflammation that may contribute to asthma, diabetes and arthritis.

Green Tea Extract

Green tea has been traced as far back as over 4000 years ago in China. The medicinal properties of tea have been given serious scientific support. Studies have shown that drinking four cups of green tea a day can reduce the risk of developing stomach and lung cancer as well as heart disease. Green tea contains the cancer-fighting flavonoid ECGC, which is unique in that it seems to fight cancer at all stages, from chemical carcinogens, to suppressing the spread of tumors. Flavonoids are most commonly known for their antioxidant activity. The chemical components in green tea are 100 times more powerful an antioxidant as Vitamin C, and 25 times more powerful than Vitamin E.


Did you know that green tea can even help prevent tooth decay? Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria, which causes dental plaque. Green tea antioxidants have been shown to have a direct effect on lowering cholesterol levels as well. Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This promotes the burning of fat. Many scientists believe there is a connection between all of the components of green tea; and these combined properties account for its health-enhancing properties. Unfermented green tea leaves, by the way, are the most natural way to gain these benefits.


Green tea extract can be purchased in any health food store, supermarket or pharmacy. It is available in several forms including: tablets, powder, capsules, liquid, and as a tea. Capsule forms are known to contain the most antioxidants. Consumers interested in green tea extract benefits, should look for tea products that are the freshest possible, as well as sealed in an airtight container, as green tea does not have a long shelf life.


Green tea extract contains caffeine, which has been known to contribute to problems sleeping when taken before bedtime, as well as irritability, dizziness, vomiting, headache, loss of appetite, diarrhea, and possible irregular heartbeat in rare cases.

Tips on Reducing Tummy Bloating

For many women, abdominal bloating can be painful, uncomfortable, or just annoying. Bloating is when your tummy feels tight or full, and is usually caused by excess gas. Often bloating is caused by overeating, but if you’re exercising portion control and still feeling tight; here are some other causes and how to treat them.

• Food Intolerance. If you’re not overeating, but feel bloated shortly after you eat; you may have food intolerance. Unlike food allergies, food intolerances are when your body can’t properly digest a certain kind of food. While the most common of these is lactose intolerance, it isn’t the only one. Observe your eating habits. If a specific food makes you feel bloated, try to avoid it.
• Irritable Bowel Syndrome (IBS). IBS is when you feel bloated on a regular basis. This occurs when your colon doesn’t work properly. Other symptoms of IBS include abdominal pain, constipation or diarrhea, nausea and vomiting. If you suspect you have IBS, you should check with your doctor for proper diagnosis and treatment options. If you have this syndrome; it can be controlled by diet, medicines, fiber supplements, or herbal remedies.
• Period Time. Many women feel bloated during their period. Most attribute this to water weight gain, but studies have shown that most women don’t actually gain weight during their period. Most women simply feel boated as opposed to actually being bloated. These symptoms can be caused by fluctuating hormones, irritability, and depression. The best cure for this is to eat a good diet and exercise. If you still feel bloated, you can try using natural diuretics to get rid of water weight.
• Rare, more serious conditions. If you start to bloat in the abdominal area and it doesn’t go away; don’t just assume you’ve put on weight. Prolonged abdominal bloating can be a symptom of ovarian cancer, liver disease, or tumors in the abdominal cavities. If you exercise and eat right and the bloating just doesn’t go away; see a doctor as soon as possible.

Hopefully these suggestions will lead you down the road to recovery. And as always: if in doubt, talk to your doctor.

Chicken Soup for the Soul

Many of you may have already read this book when it first came out. It is still one of the top selling books today. Chicken Soup for the Soul is a collection of 101 stories based on the belief that true testimonies of goodness and loving transformations can nourish us to the bone and heal the cynicism in our hearts. Indeed, most every story seeps in deeply. It's hard not to shed a tear of gratitude, feeling thrilled to have been touched and soothed so easily.

Written by Jack Canfield, this is one book you will keep re-reading year after year. Here are what other readers of this wonderful book had to say.

“I liked the book, mainly because it cheers me up. This book not only makes your heart smile, but also your soul smile, with quotes such as: "Don't bug me! Hug me!" and even made the people who are the most crippled smile.”

Highlighting the strength and beauty of the human spirit, this book will take you on a journey wherein you meet people from all walks of life who suffer, yet whose incredible spirituality leads the way to enlightenment.

Check out this book, if you have not already done so, and allow it to envelop your mind, soul and spirit.

Where can I buy it? Amazon.com

7 Reasons Why You Should Drink Water

We know water is good for us, but with soda, juice, coffee, tea, energy drinks, and other drinks so readily available, it’s hard to make the decision to choose water.

Here are 7 great reasons to drink more water.

1. Keeps skin looking great. If your skin looks tired and unhealthy, so do you. Staying properly hydrated removes all the toxins that build up in you skin, and helps prevent it from drying out. If you have the opposite problem; puffy bloated skin, lack of water is likely your problem too. When skin doesn’t get water, it retains what it already had, leaving your skin cells full, puffy, and not too attractive. If you want to look beautiful, you should keep yourself hydrated.


2. It’s cheaper. Sure, if you buy bottled water, it’s about as expensive as soda, juice, and coffee. However, studies have shown that tap water is usually as clean and safe as bottled water, and costs a whole lot less. If you have a problem with the taste of your tap water, buy a filter pitcher or one that attaches to the faucet. It still costs a lot less.


3. A healthy heart. When you’re properly hydrated, your blood is thinner and easier to pump. This means your heart has to do less work and ultimately lasts longer. Studies have shown that people who drink plenty of water have fewer heart problems.


4. Toxic build-up. Sure, it sounds like something from a bathroom cleaner commercial, but you have toxins in your cells too. Some of them come from the environment and others you produce yourself. Either way, they’re in your body and you need to get rid of them. Just like you use water to flush your toilet; your body uses water to flush out toxins. Getting rid of this waste helps you function more effectively and feel better.


5. No sugar added. While fruit juices may contain many nutrients, they also contain a whole lot of sugar. This is especially true for many bottled juices from the grocery store. This sudden burst of sugar triggers your insulin response and makes you tired and sluggish. It also helps to convert that sugar to fats faster. Sugary sodas will produce the same reaction and they usually contain no nutrients at all.


6. Caffeine is a diuretic. So why water? Why not drink diet soda or coffee all day? These drinks contain caffeine, which actually causes you to lose water throughout the day. You retain some of the water content of the beverages, but not as much as when you drink pure water. You can try decaffeinated beverages, but the best way to use the water you drink is to get it pure and clean, with no chemicals added.


7. Gives you an energy boost. Think you can’t get through the day without your morning caffeine boost? Well water can give you energy as well. Your body is made up mostly of water. It loses it throughout the day, so you have to replace it for your body to work efficiently; particularly the heart and digestive tract. As mentioned earlier, water helps your body work better by getting rid of excess waste. The more efficiently your whole body is working, the better you’ll feel and the more energy you’ll have. You may even have enough energy to skip that cup of coffee.

So go ahead, skip the vending machine, go to the faucet, and get yourself a nice, refreshing glass of ice water.

Green Olive Spread

Ingredients:
2 cups Spanish green olives
2 Tablespoons capers
7 fresh Spanish marinated anchovy fillets
1 teaspoon lemon zest
1 teaspoon finely chopped parsley
1/2 cup olive oil

Directions:
Combine green olives, capers, anchovy fillets, lemon zest and parsley together in a blender and puree thoroughly. Once puréed, add olive oil and blend until mixed well.

Tip:
Use this spread as a cracker or bread topper or add to dressings to create a unique and tasty flavor.

Benefits of Riding a Bike

Everybody rode their bike as a kid. It was a means of transportation and just a good way to get from here to there. As we age, we realize that we need some steady form of exercise and bike riding can be just the ticket! Read on to see just how great riding a bike is for your health.

It's Great for the Heart!
Riding a bike is great cardiovascular exercise and increases the health of your heart. Everybody needs a minimum of thirty minutes of aerobic exercise at least three days a week. Purchasing a bike with several speeds will allow you to increase you fitness level as your cardiovascular function improves. Begin by riding at an easy speed over even ground. If a challenge is what you desire, change your terrain.

Bicycling is Kind to the Joints!
Women often experience joint pain especially in the knees as they get older. Osteoporosis causes joint problems to worsen because of the lack of proper calcium levels in the bones. Bike riding offers exercise without pain. The aerobic benefit is comparable to jogging or running without the strain. Make sure that the seat height on your bike is adjusted to allow your legs full range of motion with each revolution. Full range of motion also promotes better circulation to the lower extremities which do the majority of the work in moving the bicycle.

You Get Great Looking Legs!
Bicycling whips those leg muscles into shape. For muscular endurance, stick to a flat terrain, but adjust the speed of the bike as your strength improves. To avoid cramping, stretch thoroughly before and after each bike ride. If you are looking to increase muscle definition, vary your terrain. Off-road biking on dirt trails helps to flex leg muscles as you keep the bicycle under control even on uneven ground. Steep hills are great for working the quadriceps and hamstrings.

The Backside Gets a Little Boost Too!
The gluteus muscles also reap rewards from bike riding. For maximum power, raise your body about an inch off of the seat as you pedal. Squeeze your butt to control the pedaling motion. After a mile or so, those glutes should be on fire.

Increases Your Balance!
Learning to ride a bike is all about staying upright. To do that, you have to find a balance between your body and the bike. Maintaining that balance strengthens the core muscles of the abdominal region. Tightening the core muscles keeps you from falling off of the bike. The lower abdominals pull your legs back towards you body from the bottom of the cycling revolution. The lower back is also kept pain free by a strong balanced core.

Riding a bike is not just for kids. I am a great testament to this because I had not been on a bike for at least 15-20 years. The last bike I had was a 10-speed in high school. My husband just bought me a bike and we have started going out as a family. Man...my legs BURN like you wouldn't believe! Even though there's pain, the benefits are great and I know this too shall pass. This is something that the entire family can do together and have fun at the same time. Get on out there and try it!

Natural Ways to Boost Your Memory

We would all love to be able to remember things better. Being a SuperMom is exhausting and if you're like me, your kids having taken all of your brain cells and your memory is shot! We could all use a little boost to our memory. The best way to optimize your memory is to eat right and exercise (your brain and your body), but it you find this isn’t helping enough, there are safe, natural foods and supplements that will help give your memory the boost you’re looking for.

Here are some important nutrients and supplements that will help boost your memory along with other great side effects.

• Choline. This is the main nutrient required in the production of acetocholine, the most essential chemical in retaining memories. Choline can be found in fish (particularly anchovies), eggs, liver, soy, and various nuts.
• DMAE. This is easily absorbed into the brain and also aids in the production of acetylcholine. It can be found in sardines and anchovies, but most people prefer taking a supplement. Be sure to take it in the morning, as it can cause insomnia.
• Vitamins. Getting enough of the B vitamins and vitamin C are essential for the production proper brain function. B vitamins have even been shown to raise scores on IQ tests.
• Pyroglutamate. This is an essential amino acid that can be used to improve memory, concentration, coordination, and reaction time. It improves reception of neurotransmitters and aids in the production of acetylcholine. It is found in dairy products, fish, fruit, and vegetables.
• Phosphatidylserine. This chemical has not only been shown to improve memory, but also to concentration, mood, and resistance to stress. While you can get this nutrient from diet, you’d probably be more comfortable taking a supplement.
• Omega 3 Fatty Acids. These “good fats” can be found in fish, including: tuna, salmon, and mackerel. They can also be found in certain nuts and oils. This boosts the amount of acetylcholine and serotonin in the body which improves memory and mood.
• Ginko Biloba. This is used to improve circulation, increasing blood flow and oxygen to the brain. Ginko improves memory and gives you an energy boost. It has been show to help memory loss from normal aging and Alzheimer’s. Be careful how much you take, it can have side effects due to its blood thinning properties.
• Vinpocetine. This supplement is derived from the periwinkle plant and increases circulation. It has been proven to improve decision making and problem solving skills.
• Carnitine. This is an essential amino acid that improves memory and brain function and mood; it also has antioxidant properties. Acetyl-L-carnitine is essential in the production of acetylcholine.
• Glutamine. Another important amino acid for brain function. Along with the improved brain function, glutamine is an energy booster can help you break your addictions to stimulants. It also helps balance neurotransmitters and blood sugar levels.

Getting one or two of these nutrients can help you feel better and improve memory, but if you want to have optimal functioning and memory, it’s best to get as appropriate amounts of each of these nutrients from diet and supplements if you can.

7 Tips for Controlling Your Blood Pressure

So, you’ve been to the doctor and they’ve told you that you have high blood pressure, now what? The bad news is that high blood pressure can lead to serious health problems if left untreated. The good news is that most people don’t even need medication to lower their blood pressure; they just need to adopt some simple lifestyle changes.

Here are some steps you can take to get your blood pressure down to a healthy level.

1. Lose weight. The incidence of hypertension is much higher in overweight and obese individuals. If you have a lot of weight to lose, don’t be discouraged. Even losing a few pounds should cause a drop in your blood pressure. You can use that to keep you motivated to lose more.
2. Exercise more. Getting regular physical activity can help to lower blood pressure levels. If you don’t work out at all, try walking for half an hour everyday. You can then work your way up to more strenuous activities. Just remember, even a small amount of physical activity can help.
3. Eat less salt. Instead of pouring salt on as a seasoning, add some spices instead. You’ll probably find a great flavor that’s a lot better for you. You should also start reading labels of prepackaged foods. Many of them have a lot more sodium than you’d imagine. Try replacing high sodium boxed dinners with a low sodium homemade dinner. Not only is it better for you, it also probably tastes better too.
4. Quit Smoking. Not only does cigarette smoke cause irreparable damage to your lungs, it also raises your blood pressure. Lowering your blood pressure is just one of 1000 reasons you already have to throw out those cigarettes today.
5. Drink only in moderation. If you drink more than one (women) or two (men) servings of alcohol a day, you may be increasing your blood pressure levels. Try cutting back to just a beer or glass of wine with dinner and you’ll probably see some improvement.
6. Relax. While it may seem impossible to stop zipping around during the day, having a little bit of time set aside for relaxation can do wonders for your mental and physical health. Why not try yoga or meditation? If you have a bit of extra money, you could get a weekly massage. If none of these appeal to you, you can always just sit quietly and listen to music. As a bonus, if you take some relaxing time before you go to bed, you’ll sleep better and feel more energized in the morning.
7. Eat more fruits and veggies. Having an ample supply of vitamins and nutrients will help your body function more properly and lower your blood pressure. You can get these nutrients by eating a variety of fruits and vegetables every day.

While making one or two of these changes may help you a little bit, the best method for lowering your blood pressure is to make all these changes. They each make a little difference that adds up to a much healthier lifestyle and a better life.

Smooth Elliptical Exerciser

If stationary bikes, Nordic Steppers or Bowflex home gyms are not conducive to your exercise needs, perhaps you may want to purchase a Smooth Elliptical Exerciser. What is an elliptical exerciser? Let’s review its merits.

An elliptical exerciser is a machine which enables your ankles, knees and hips to move fluidly in a completely natural motion with no jarring or jerking. It’s pretty much the same as a stationary bike, except there is no seating. With the elliptical exerciser, you receive an intense upper and lower body workout.

Features include:

• Electromagnetic Braking System: With electromagnetic braking, gradual resistance is applied to provide fluid, smooth motion with less wear and tear.
• Heavy Gauge Oval Steel Frame: Five-inch oval tubing adds style as well as durability and strength.
• Nine Challenging Preset Programs: These programs encompass distance, calories, fat burning, and endurance.
• Handgrip Pulse Sensors: Conveniently located on the handlebars.
• Sixteen Resistance Levels: Forward and reverse motion allow beginners and avid users to benefit.
• Roller-less Design: Allows for a smooth and silent operation.
• LCD Display: Features course, profile, speed, time, distance, heart rate, calories and resistance level.
• Tilt and Go Wheels: For easy mobility.

In addition, the elliptical exerciser supports up to 300 lbs; has minimal assembly; and a lifetime warranty for frame and brake; five years on all parts and electronics; and one year labor. Priced at under $1500.00, the ergonomic and smooth performance of the elliptical exerciser is one in which you will enjoy the fluid feel in both forward and reverse which will alleviate stress and impact on your joints. Because of its fluid motion and lack of impact on joints, elliptical machines are exceptional for those with back, knee, hip or joint problems. This type of weight-bearing exercise is ideal for lower body workouts. However, with the implementation of movable handles for upper body routines, cardiovascular benefits from elliptical use dramatically increase.

The elliptical exerciser encompasses all of the benefits you will need to tone and recondition your upper and lower body. Along with a proper diet regimen, you will derive the benefits associated with an all around exercise program.

Where can you buy it? Amazon.com

The Benefits of a High Fiber Diet

A diet high in fiber is important for many reasons. Adequate amounts of fiber are essential to good health. It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are also high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

• Eat vegetables with every meal.
• Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).
• Add beans to casseroles, chili or many other foods. Beans are an especially good source of fiber.
• Snack on fruit with it’s skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.
• Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.

Easy Low-Fat Brownies

Ingredients:
½ cup unsweetened cocoa powder
1 4oz jar of prune-flavored baby food
3 egg whites
½ cup sugar
½ teaspoon salt
1 teaspoon vanilla
¼ cup whole wheat flour
¼ cup white flour

Instructions:
Preheat oven to 350F. Spray a non-stick brownie pan with a little cooking spray. Combine all ingredients in a large bowl and mix well. Bake for approximately 25 minutes, taking care not to over bake. Remove to wire rack to cool and serve.

Tips on Choosing the Right Calcium Supplement

You’ve probably heard how important calcium is for your bones. What you may not know is that calcium plays a role in producing a regular heart beat, conducting nerve impulses, stimulating hormone secretions, and clotting blood. We all know we need a lot of calcium to maintain good health, but chances are you’re not getting enough; particularly if you are a woman.

While the best option for getting calcium is through a healthy balanced diet including dairy products and green vegetables; you can also take a calcium supplement if you don’t think you’re getting enough. You may think calcium is calcium, but it’s very important to the supplement that best suits your needs.

The first choice you need to make when in comes to calcium supplements is what compound you want to take. Calcium is not found by itself in foods; it’s bonded to other molecules. Different compounds are just calcium being bonded with different molecules. If you don’t want to take a lot of pills, calcium carbonate and calcium phosphate have very high calcium concentrations; however, calcium phosphate may not be absorbed into your system as well. Calcium citrate is the easiest compound to absorb; however, the calcium is not as concentrated. If you don’t mind taking more pills, calcium citrate is recommended for people who don’t produce a lot of stomach acid. No matter what compound you choose, be sure to check the label to make sure you’ll be getting enough elemental calcium (calcium by itself) to suit your needs.

Another consideration when buying a calcium supplement is the brand. Not all brand names are created equal, so here are some tips to help you choose wisely.

• Don’t get supplements containing natural ingredients that haven’t been purified. They may contain dangerous metals that could make you sick. The worst offenders that you should watch out for are oyster shells, dolomite, and bonemeal.
• You probably don’t need a combination vitamin for calcium. If you don’t get outside much, you may consider a vitamin D combination supplement (we get it naturally from sunlight), but other minerals can be obtained from diet and a daily multivitamin.
• If a supplement makes you gassy or bloated, switch to a different brand. If you have this problem with many brands, consider starting at a lower dosage and working your way up.
• Choose supplements that have the USP seal on them. This will help ensure purity of the product.
• If taking calcium pills, drop one into a warm glass of water and let it sit for 30 minutes, stirring occasionally. If the pill has not completely dissolved within the 30 minute time period, it is probably not being completely absorbed by your body and you should find another brand.

Finding the right supplement for you may take a little work, but with a little patience and a little “try it a see” work; you’ll eventually find the perfect supplement to keep your body healthy and strong.

Get Ripped! with Jari Love: Slim and Lean

Considered a fantastic workout DVD, Get Ripped! With Jari Love: Slim and Lean is suited for people of all fitness levels. This DVD comprises squats; lunges; chest presses; pushups; curls; and a multitude of exercises designed to tone and work on all muscle groups.

While some users found this DVD to be more advanced, most found that by using low weights they could still keep up with the pace. Users found exercise DVD increased their energy levels; incorporated a full body workout using weight training; and found the mix of exercises targeted all of the right areas.

If you have any knee problems, you may want to buy Jari Love’s first DVD entitled, “Get Ripped.” This 55 minute program is designed to increase muscle definition and get rid of body fat in three to four weeks. The exercises encompass resistance and cardio vascular workouts as well as increasing your metabolic rate. Touted by doctors as one of the best calorie burning exercises available, this DVD produces the most effective weight loss results to date.
Some of the comments made about this DVD include: “This is an endurance style weight workout - meaning that your weights are kept fairly light and you'll be doing a lot of repetitions.”

Another woman commented, “Jari gives great directions and information about the exercises. She makes you think about your form and breathing which is really important. I've done many videos where breathing and form are hardly mentioned. I absolutely enjoy this workout! There is a piece on Nutrition. Nutrition is just as important as exercise.”

“These exercises are 100% no-nonsense, consisting of high repetitions of classic, tried-and-true exercises like forward and plie squats, lunges, bicep curls, dead-lifts, overhead presses, lying inner & outer leg lifts, and minimal abdominal work. Jari's queing and instruction is right on the mark, and she gives clear explanation and attention to form.”

Where can you buy it? Amazon.com

The Benefits of Massage

Stressed out? Need a good way to relax and feel better about life? Why not get a massage? Getting regular massages helps relieve the physical and mental stress from your body, leaving you ready to take on new challenges.

Here are six top benefits of massage:

1. Improves Immune System Functioning - Studies have shown that the number of white cells in your blood increases after a massage. These are the cells that help the body fight diseases. With regular massage, you can have a stronger immune system and get sick less often.
2. Improves Circulation - By relaxing your muscles, blood is able to flow more freely through your veins. Improved circulation gives you a boost of energy for the rest of your day. Plus, increased circulation in the skin can even reduce the appearance of cellulite if done on a regular basis.
3. Reduces Pain - When muscles are tight and tense all day long, they eventually become sore. By relaxing the muscles with a massage, you can ease the pain caused by sore, stiff muscles. Plus, increased circulation further helps relieve pain from the area that is rubbed, and can help relieve tension headaches.
4. Decreases Stress and Anxiety - Stress is one of the most prevalent, but preventable causes of health problems in modern society. De-stressing is not only a great way to feel better; it also helps you live longer. If you’ve ever had a massage, you already know how relaxed it makes you feel. With relaxed muscles, decreased pain, improved circulation, your body lets go of all the daily stress you’ve been holding on to.
5. Decreases Blood Pressure - There was a study conducted that showed that a simple, short touch can immediately cause a drop in blood pressure. Combine this with the improved circulation, relaxed muscles, and decreased anxiety and you get a great way to keep your blood pressure low. You should be careful if you have low pressure to begin with; make sure to get up slowly and take it easy after a massage.
6. Improves Mood - Massage has been shown to make you feel better due to many of the reasons listed above. It is so good at improving mood, it has been used for treating depression in women who had recently lost a child. If massage can help with their depression, it can certainly lift a bad mood.

So, think a massage might help you but just don’t think you can afford it? Massage schools are a great resource for a quality massage at an incredibly low price. Check your local yellow pages for a massage school near you.

So what are you waiting for? Go out and make an appointment for a massage today. You’ll be feeling great in no time!

When the SuperMoms Get Old...

This is hilarious! I just had to share it with you.

3 Things You Must Know Before You Buy Your Next Set of Bedsheets

Pop Quiz:

• Should you buy 150 count or 800 count sheets?
• Is Pima cotton better than muslin?
• What is the definition of Sateen?

How’d you do? Not very well? That’s okay – you will know the answers to those questions and more by the time you finish reading this article.

There are 3 main aspects of linens that make up the fibers you sleep on for 1/3 of your life:

1. Thread Count
2. Weave
3. Types of Cotton

1. Thread Count
Definition: the number of threads, both vertical and horizontal in a one-inch square of fabric.

Thread counts range anywhere from 80 to 1000 or even more. The thread count can be affected by the ply and thickness of the yarn used to produce the fabric.

Ply is determined by how many threads are wrapped together into a single thread. Single-ply is a thread used upon itself. Double-ply indicates the yarns are twisted together and THEN woven.

The finer threads will give a higher thread count because more threads can fit in a 1-inch space. This will give the fabric a softer feel, but will also yield a less-durable fabric.

So, what is a good thread count to purchase? Experts say:

• Greater than 100 is desirable
• Greater than 180 is ideal
• Greater than 400-500 is considered a farce due to the manufacturer’s using double-ply fabrics, which actually double the thread count

Read on for more information that will help you make your decision…

2. Weave

• Standard – 1 stitch over, 1 stitch under – this is the basic weave
• Pinpoint – 2 stitches over, 1 stitch under – this weave may not be as soft to the touch, but it is the most durable
• Sateen – 4 stitches over, 1 stitch under – this has a very soft feel, but may not be as durable as other weaves

3. Types of Cotton

• Combed Cotton – this is a cleaning process that eliminates the shorter, less desirable fibers
• Muslin – the low end of the cotton spectrum; usually used in children’s themed bedding (thread count range: 128-140)
• Percale – closely woven fibers; available in 100% cotton and 50/50 cotton/poly blends (thread count range: 140-200)
• Pima or Supima – 100% cotton – very high quality grown in the Southwestern United States (thread count range: 200-300)
• Egyptian – 100% cotton – very high quality grown next to the Nile River (thread count range: 200-400)

One last question for the Pop Quiz: True or False – the higher the thread count, the better quality the sheets.

What was your answer? If you answered “True”…go back and read #1 one more time.

Now that you have all of your bed linen facts straight, where are you going to find those sheets?

I’m always looking for great bargains and I’ve found that Overstock.com has great quality sheets at tremendous prices. You can find all thread counts, weaves and cotton types – it really just depends on your personal preference and budget.

Happy Shopping!