Inspirit magazine june 2013 by Chances510

Mind Body and Soul

InSpirit

Outdoor Fitness

Health and Wellness Magazine June 2013 Staying in shape during the summer

7 STEPS TO BECOMING A MORNING EXCERCISER

June Is Migraine Awarness Month

GgT Event A Big Success!!

SUMMER SALAD RECIPES

A migraine is a severe, painful headache that is often preceded or accom-

panied by sensory warning signs such as flashes of light, blind spots, tingling in the arms and legs, nausea, vomiting, and increased sensitivity to light and sound. The excruciating pain that migraines bring can last for hours or even days. Migraine headaches result from a combination of blood vessel enlargement and the release of chemicals from nerve fibers that coil around these blood vessels. During the headache, an artery enlarges that is located on the outside of the skull just under the skin of the temple (temporal artery). This causes a release of chemicals that cause inflammation, pain, and further enlargement of the artery. A migraine headache causes the sympathetic nervous system to respond with feelings of nausea, diarrhea, and vomiting. This response also delays the emptying of the stomach into the small intestine (affecting food absorption), decreases blood circulation (leading to cold hands and feet), and increases sensitivity to light and sound. More than 28 million Americans suffer from migraine headaches, and females are much more likely to get them than males. Researchers from the Glia Institute, Sao Paulo, Brazil and the Einstein College of Medicine, New York, USA, found that kids with migraines are much more likely to also have behavioral problems, such as attention issues, anxiety, and depression, compared to children who never have migraines.

Migraine and Headache Symptoms Tension Headaches

People with tension headaches commonly report these symptoms: Episodic Tension Headaches (occur less than 15 days per month) Pain is mild to moderate, constant band-like pain, pressure or throbbing Pain affects the front, top or sides of the head. Pain usually begins gradually, and often occurs in the middle of the day Pain may last from 30 minutes to several days Chronic Tension Headaches (occur more than 15 days per month) Pain may vary in intensity throughout the day, but the pain is almost always present Pain affects the front, top or sides of the head Pain comes and goes over a prolonged period of time Associated Symptoms of Tension Headaches include: Headache upon awakening Difficulty falling asleep and staying asleep Chronic fatigue Irritability Disturbed concentration Mild sensitivity to light or noise General muscle aching

Migraines

The symptoms of migraine headaches can occur in various combinations and include: Moderate to severe pain (often described as pounding, throbbing pain) that can affect the whole head, or can shift from one side of the head to the other Sensitivity to light, noise or odors Blurred vision Nausea or vomiting, stomach upset, abdominal pain Loss of appetite Sensations of being very warm or cold Paleness Fatigue Dizziness Fever (rare) Bright flashing dots or lights, blind spots, wavy or jagged lines (aura)

Cluster Headaches

Intense one-sided pain described as having a burning or piercing quality that is throbbing or constant Pain is located behind one eye or in the eye region, without changing sides. Pain lasts a short time, generally 30 to 90 minutes (but can last for three hours); the headache will disappear, only to recur later that day (most sufferers get one to three headaches per day during a cluster period). Headaches occur very regularly, generally at the same time each day, and they often awaken the person at the same time during the night.

Sinus Headaches

Deep and constant pain in the cheekbones, forehead or bridge of the nose The pain usually intensifies with sudden head movement or straining and usually occurs with other sinus symptoms, such as nasal discharge, feeling of fullness in the ears, fever, and facial swelling.

http://www.webmd.com/migraines-headaches/guide/migraines-headaches-symptoms

OCULAR MIGRAINES Ocular migraines cause vision loss or blindness lasting less than an hour, along with or following a migraine headache. Experts sometimes call these episodes "retinal," "ophthalmic," or "monocular" (meaning one eye) migraines. This problem is rare. It affects about one out of every 200 people who have migraines. Some research suggests that in many cases, symptoms of ocular migraine are actually due to other problems. Recommended Related to Migraines/Headaches Understanding Headache -- Prevention Read the Understanding Headache -- Prevention article > > Diagnosing ocular migraine requires a health care professional to rule out other conditions that can cause similar symptoms. Being able to describe the symptoms properly is important for helping your doctor determine whether you actually have an ocular migraine. Ocular Migraine Symptoms According to the International Headache Society's definition of this condition -- which it calls retinal migraine -- symptoms include: Vision problems that affect one eye. These problems include: flashing lights blind spots in your field of vision blindness in the eye Vision loss can be a complication seen with retinal migraines. Headache that lasts from four to 72 hours. The headache tends to: affect one side of your head feel moderately or very painful pulsate in intensity feel worse when you're physically active Other symptoms include: nausea vomiting unusual sensitivity to light or sound

An important symptom is that the vision loss only affects one eye. Many people have trouble identifying the difference between flashing lights or blindness in one side of their vision -- but involving both eyes -- and these symptoms in only one eye. A regular migraine with an aura, which can involve flashing lights and blind spots in the vision, is a more common problem. This type affects about 20% of people who have migraines. But in these cases, these symptoms usually appear in one side of your field of vision and in both eyes. Covering one eye and then the other can help you tell if your problem is affecting one eye or both. Ocular Migraine Causes Experts aren't sure what causes ocular migraines. Some feel that the problem is related to: Spasms in blood vessels in the retina. That's the delicate lining in the back of the eye. Changes that spread across the nerve cells in the retina. People who have these migraines may have a higher risk of developing permanent vision loss in one eye. Experts don't know if preventive treatments for migraines -- such as tricyclic antidepressants or anti-seizure medications -- can help prevent permanent vision loss. However, it's wise to talk to your doctor about your symptoms. Diagnosing Ocular Migraine To diagnose ocular migraine, your doctor will ask you about your symptoms and examine your eyes. The doctor will try to rule out other problems that could be causing similar effects. These include: Amaurosis fugax. This is temporary blindness due to lack of blood flow to the eye. The symptoms can be due to a blockage in an artery leading to the eye. Spasms in the artery that supplies the retina with blood. Giant cell arteritis. This causes inflammation in blood vessels. It can lead to vision problems and blindness. Other blood vessel problems related to autoimmune diseases. Drug abuse. Conditions that encourage abnormal blood clotting. These include sickle cell disease and polycythemia. http://www.webmd.com/migraines-headaches/guide/ocular-migraine-basics

7 Steps to Become a Morning Exerciser

Your guide to stop snoozing and start sweating. Yes, it is possible! By Jessica Smith Impending deadlines, last-minute meetings, an impromptu dinner date. These are just a few of many schedule conflicts that keep you from fitting in your evening workout. It’s a common problem with an obvious yet seemingly impossible solution: Work out in the morning! We know, it’s so hard to get up when you could snooze for another hour! But becoming a morning exerciser is doable (even if you’ve never been a morning person). Follow our step-by-step plan and you’ll soon wonder how you ever started your day any other way! 1. Slowly Start Moving Up Your Bedtime Working out in the morning is counterproductive if you’re not getting enough sleep (numerous studies have linked a lack of sleep to everything from weight gain to an increased diabetes risk, not to mention low energy and fatigue), and trying to wake up early if you aren’t fully rested is even more difficult. Your strategy: First, decide what time you’ll need to start waking up to make your workout happen, and then calculate what your new ideal bedtime should be (most experts recommend 7-8 hours of sleep each night for best health and weight-loss results). If you usually hit the sack at midnight, don’t expect to start falling asleep at 9 p.m. right away. Start going to bed 15 minutes earlier each night until you gradually reach your ideal bedtime (and remember, the hours you spend in bed are not the same as hours spent sleeping, so be sure to allow yourself some time to unwind and fall asleep too). In the meantime, you can still fit in a morning workout! Use this “sleep transition” period to focus on shorter, targeted workouts. 2. Determine a Realistic Strategy for Success Is the gym really the best option for you at 6 a.m.? Dragging yourself, work clothes, shoes, hair dryer, and makeup bags all the way to the gym—ugh, we’re ready to go back to bed just thinking about it! Isn’t there something easier you could do instead? A great workout DVD or a home circuit routine can be just as effective as a gym session. More great options: Walk or jog around the neighborhood, or check for bootcamp sessions at nearby parks. Find a way to make your morning workout something you’ll look forward to and be able to stick with without a lot of extra effort (with the exception of the effort you’ll put into your actual sweat session, of course).

3. Plan to Fail Yes, you read that right. While we do love the expression “fail to plan, plan to fail,” being prepared to fail truly is the best credo you can have when it comes to sticking with your fitness routine. Life happens, and you’ve got to be prepared with a backup plan. Maybe you decided your best morning workout strategy was running outdoors—so what happens when you wake up on a rainy day? Decide ahead of time what you’ll do if (when) something out of your control comes up. Create more than one alternative so that when your workout partner cancels (time to try that Tabata workout?) or that snowstorm hits (how about a workout DVD?), you’ll still be able to rise, sweat, and shine. 4. Psych (or Bribe) Yourself Up Even if you have had 8 hours of sleep, it can still be a struggle to get up before the sun does. That’s why we highly recommend bribery. If you love to start your day with Starbucks, make a deal with yourself that you’ll only be allowed to stop on your way to work if you fit in your workout first (and make sure to avoid the highcalorie, sugar-packed drinks and pastries on the menu). Or if you’ve had your eye on an amazing new pair of shoes, treat yourself to them only if you make a month’s worth of scheduled morning workouts. It may sound silly, but if the thought of your new shoes or skinny latte helps get you out of bed, it’s worth trying! 5. Build a Motivating A.M. Mix Never underestimate the power of great music to motivate you to get moving. And you don’t have to wait until you’re ready to exercise to turn on a rockin’ mix! Start blasting your tracks as soon as you sit up (if you have a sleeping partner or family, we recommend using headphones). Add your favorite songs—the ones that really get your heart racing—to your mix and change it often so it always feels fresh and inspiring. 6. Share Your Plans on Social Media We’re not suggesting you share every detail of your workout with the world (We all have one of those people in our newsfeed), but getting feedback and support from your social network can help you stay on track towards reaching your fitness goals—especially at the crack of dawn when you need it most. Post your workout plans the night before (Trying out a new Kettlebell class in the morning!). You might be more motivated to get out of bed after announcing it on your Twitter feed. 7. Prepare for a Painless Pre- and Post-Workout Zap morning workout excuses by making your pre- and post-workout routine as simple as possible. Put your workout clothes, socks, shoes, even your hair elastic right next to your bed so you don’t have to waste time fumbling around for your gear. And don’t let the thought of sweaty hair keep you from a good training session before work. We are huge fans of dry shampoo (and polished ponytails) in cold weather, and a quick, water-only rinse in the shower on warmer days. Pick out simple work outfits (i.e. a dress versus a three-piece outfit) on days you know you’ll be short on time.

http://www.shape.com/lifestyle/mind-and-body/7-steps-become-morning-exerciser?page=1

Mind Body and Soul

InSpirit

Outdoor Fitness

Health and Wellness Magazine June 2013 Staying in shape during the summer

7 STEPS TO BECOMING A MORNING EXCERCISER

June Is Migraine Awarness Month

GgT Event A Big Success!!

SUMMER SALAD RECIPES

On The Cover SanShark Sanshark started The House Of Designs back in 2008. She was motivated to start developing because she could never find an outfit that had matching shoes . Sanshark started teaching herself by reading the very helpful tutorials in the IMVU forum and the helpful videos located on youtube. In the beginning she only made rooms because that was what she started learning on and then moved to furniture. Sanshark says “My goal was to one day make clothing. My 1st few attempts at making clothing was horrifying and it made me almost give up more than once because I didn't understand the clothing maps. Once I was told by a good friend to color each part of the map using a different color , it became easier. The rest came with trial and error and ALOT of patience :).” While on Imvu Sanshark loves spending time with her family & friends and developing . She also avoids the drama that is sometimes associated with the IMVU lifestyle. When asked what she does to stay fit Sanshark replied “I stay fit by practicing martial arts. I have been studying martial arts since I was a small child. I also love running in the park with my baby King, a 230 pound Rottweiler.” As far as advice to others, Sanshark would advise others on IMVU to sometimes shut it down and get outside. “It doesn't matter what the weather, a brisk walk and the correct diet can add years onto your life. I ends everyday with a nice Granny Smith apple before bed.”

SanShark urges the Imvu comminity to stay fit.

Lifestyle change may help reduce how often migraine headaches occur DEAR MAYO CLINIC: I'm a 38-year-old woman, and I get migraine headaches occasionally, usually one every few months. I have a hard time functioning when I have a migraine. I don't want to take medication for this problem if I don't have to. Are there ways to prevent or treat migraine headaches without medication? ANSWER: Even if you don't get them very often, migraine headaches can have a big impact on your life. A number of lifestyle changes may help reduce how often you get migraines. But if they continue, talk with your doctor about other treatment options. Migraine headaches involve moderate to severe pain that is often throbbing and typically affects one side of the head. The pain usually gets worse with exertion, such as climbing stairs. Additional symptoms, such as nausea, vomiting and sensitivity to light and sound, also accompany a migraine attack. For some, a migraine is preceded by an aura, such as seeing spots or bright flashes of light, or feeling tingling or numbness on one side of the body. About 38 to 40 million people in the U.S. have migraine. Many are women in their reproductive years. Hormones appear to play a role in migraine. Genetics seem to be connected to these headaches, too. About 60 to 70 percent of people who get migraine have one or more family members with a history of migraine headaches. A variety of triggers can set off a migraine attack. Fasting and dehydration are common migraine triggers. Eating and drinking plenty of water throughout the day may help ward off some headaches. Getting enough sleep also is important. Lack of sleep has been shown to be closely associated with migraine attacks in some people. Six to eight hours of sleep a night appears to be about the right amount for adults. In many people, less than six hours of sleep is linked to more frequent headaches. Interestingly, sleeping more than eight hours may cause more headaches in some people, as well.

In about 30 percent of migraine sufferers, certain foods and beverages can induce a headache. Alcohol is a common migraine trigger, especially wine. People frequently cite caffeine or caffeine withdrawal, chocolate, certain kinds of beans and nuts, processed meats, and some food additives as triggers. If you think a certain food or beverage could be linked to your headaches, consider limiting it or cutting it out of your diet to see if that makes a difference. Stress is associated with migraine. If you have a lot of stress in your life, or if your headaches seem to be associated with specific stressful events, consider ways to lower that stress as much as possible. Release from stress (e.g., vacation, the weekend) is also a recognized migraine trigger. Exercise can be a particularly good way to help prevent migraine headaches. Research has shown that exercising on a regular basis can make headaches less likely and may lower headache severity when they do happen. Mind/body practices, such as yoga and tai chi, can be quite useful in managing migraine, too. If you catch them early, occasional migraine headaches typically respond to medication. Over-the-counter painkillers, such as ibuprofen or acetaminophen, may be all you need for mild to moderate migraine headaches. If taken too often or for too long, over-the-counter migraine medications could lead to other problems, such as ulcers, gastrointestinal bleeding and rebound headaches. When taken occasionally, however, they are generally safe and may provide you some relief. Prescription medications are effective for more severe migraine attacks. Preventive anti-migraine medications are available for patients with frequent, severe migraine headaches that don't respond to acute therapy. If you try these strategies and find that you still get the same amount of headaches, consider making an appointment to see your doctor. He or she may be able to recommend additional lifestyle changes or discuss the role medication could play in managing your headaches. -- Robert Sheeler, M.D., Family Medicine, Mayo Clinic, Rochester, Minn.

http://www.chicagotribune.com/health/sns-201306061600--tms--mayoclnctnmc-b20130606-20130606,0,6233429.story

http://groups.yahoo.com/group/Nubia_group/

Migraine and Mental Health Effective Migraine management must include taking care of all of our health needs, including mental health needs. Migraine and mental health conditions are often comorbid, which means that we have them at the same time, but neither causes the other. Research has repeatedly demonstrated Migraine and mental health conditions to be comorbid. Migraineurs are from 2.2 to 4.0 times more likely to have major depressive disorder. Some studies have suggested a bidirectional relationship between the two diseases with each increasing the risk for the onset of the other. Hamelsky and Lipton concluded: “These findings have important implications for clinical practice. Patients with migraine or depression should be evaluated for the other disorder. In addition, for patients with co-existing conditions, treatment choices that might improve both conditions should be considered.”1 Progress in genetic research may offer an explanation of the relationship between Migraine and depression. Schur et. al. concluded: “The comorbidity of depression and migraine headache may be due in part to shared genetic risk factors. Research should focus attention on shared pathways, thereby making progress on 2 disease fronts simultaneously and perhaps providing clinicians with unified treatment strategies.”2 Migraine and anxiety disorders have also been shown to be comorbid. In some studies, the relationship between Migraine and anxiety disorders was shown to be even more prevalent than the relationship between Migraine and depression. With depression, the studies show a higher prevalence of depression among people with Migraine. The comorbidity with bipolar disorder is somewhat different. Studies have shown a higher prevalence of Migraine among people with bipolar disorder, not a higher prevalence of bipolar disorder among people with Migraine.

Low et. al. stated: “This study confirms the higher prevalence of migraine among those with bipolar disorder compared to the general population. Migraine in patients with bipolar disorder is underdiagnosed and undertreated. Bipolar disorder with migraine is associated with differences in the clinical course of bipolar disorder, and may represent a subtype of bipolar disorder.”3 There is still much to be learned about Migraine, much research yet to be done. Given that Migraine is still not well understood, it’s difficult for the comorbidities with mental health conditions to be well understood, but progress is being made in the field. Still, there are two points that are consistently made by researchers studying the connections between Migraine and mental health conditions: Migraine patients should be screened for mental health conditions and treated if necessary. When patients have both Migraine and a mental health condition, treatments that can address both should be considered.

Even though Migraine and mental health conditions don’t cause each other, they can impact each other, and there are treatments that can be beneficial for both. Migraineurs should be screened for depression and other mental health conditions for better health and improved quality of life.

http://migraine.com/migraine-and-mental-health/

Look At Your Whole Body, Mind and Soul

Stop looking at just your ailments and how to cure them. Look at your whole body, mind and soul. Old time medicine treated the whole you. Naturopathy does this. No drugs. You must understand that OUR IMMUNE SYSTEM is what controls are health and life expectancy. You have to control your IMMUNE SYSTEM... Hopelessness and negativity can do as much to undermine your health as anything else. You and you alone control what goes into your mouth. You control your LIFE. "Though no one can go back and make a new start... Anyone can start over and make a new ending". Carl Bard Take this to heart. Here are 5 steps to help you modify your condition. 1. As you lie in bed at night...very quickly re-live the events of the day. If you expressed any anger, bitterness, ill will, hatred or other negative feelings (either verbally or in your thoughts) you need to re see the situation in your mind and picture handling the situation differently. Practice handling situations in a positive manner. 2. Work on forgiveness towards yourself and others. Learn from your mistakes. You are who you are today due to what has happened to you in the past. You can take control of how you want to be. 3. Take time everyday to give thanks for all the wonderful things in your life. (Our family has a great tradition. Whenever we say goodbye to each other, in person or on the telephone we add... Love you bye. We always say it and if leaving notes we add it. It is a tremendous way to bond.) 4. Learn how to relax by using biofeedback. Start by lying down on your bed begin from the tips of your toes to your head relax each part of you one by one. It will take some time to get the hang of it but it works. 5. Use visualization. I have mentioned this many times. I learned it from Tony Robbins. Find a quiet place and sit down. Now visualize what it is you want. Be specific. When you have the picture in your mind of that particular thing, make it into color and then make it go way out in front of you. It gets brighter and brighter. At that moment touch yourself on a place that is easy to reach and stop the vision. Now every time you have a bad thought or an angry one you can touch that spot and get that vision. Is it easy? No. Is it worth while to learn to do this? Yes. Here is how I used it. I was in agony with arthritis for 43 years before finding a way to stop it. When I was at my worst my hands were so swollen I could not hold things tight. Did not want to knock on a door or hold hands. My hands were hot. So after getting rid of my arthritis, my knuckles were normal and did not hurt and were not hot. I was so proud of them. In learning this technique my anchor spot was my knuckles and my vision was of a happy place where I felt safe and loved. Every time, even today, when I touch my knuckles I automatically smile. It happens every time. It is hard to be sad or miserable or cruel when smiling.

MsDebbieMac8

Try it you will love it.

http://dherbs.com/articles/10-all-natural-steps-to-achieving-your-health-goals-547.html

Healthy

Summ

Chicken Waldorf Salad

Makes: 4 servings, about 1 1/2 cups each Active Time: 15 minutes Total Time: 15 minutes NUTRITION PROFILE Low saturated fat | Low sodium | High potassium | Heart healthy | Gluten free | INGREDIENTS 1/3 cup low-fat mayonnaise 1/3 cup nonfat or low-fat plain yogurt 2 teaspoons lemon juice 1/4 teaspoon salt 3 cups chopped cooked chicken breast (see Tips) 1 medium red apple, diced 1 cup halved red or green grapes 1 cup sliced celery 1/2 cup chopped walnuts, toasted if desired, divided

PREPARATION Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts. Per serving: 356 calories; 16 g fat ( 2 g sat , 3 g mono ); 78 mg cholesterol; 23 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 537 mg potassium.

mer Salads Asian Green Bean Salad

Ingredients

Preparation

Print Email Send To Mobile Save Recipe Add to Menu Add to Shopping List Salad: 3 ounces uncooked linguine 1 pound green beans, trimmed 2 cups diagonally sliced celery 1 cup thinly sliced red bell pepper 1/2 cup (1/2-inch) slices green onions 1/3 cup chopped fresh cilantro Dressing: 1/4 cup rice wine vinegar 1/4 cup low-sodium soy sauce 2 tablespoons dark sesame oil 2 teaspoons grated peeled fresh ginger 1/2 teaspoon sugar 1/4 teaspoon freshly ground black pepper 3 garlic cloves, minced 1 red jalapeĂ&#x192;Âąo pepper, seeded and finely chopped (about 1 tablespoon)

1. To prepare salad, break linguine in half. Cook pasta according to package directions, omitting salt and fat; add beans during last 3 minutes of cooking. Drain and rinse with cold water; drain. Place mixture in a large bowl. Stir in celery, bell pepper, onions, and cilantro. 2. To prepare dressing, combine vinegar and remaining ingredients in a small bowl; stir with a whisk until blended. Add to salad; toss well. Cover and chill. Nutritional Information Amount per serving Calories: 101; Calories from fat: 34% Fat: 3.8g; Saturated fat: 0.5g Monounsaturated fat: 1.5g; Polyunsaturated fat: 1.6g Protein: 3g; Carbohydrate: 14.9g Fiber: 3.1g; Cholesterol: 0.0mg Iron: 0.8mg; Sodium: 282mg; Calcium: 42mg

Preparation Dressing: 2 tablespoons rice vinegar 2 tablespoons fresh orange juice 1 1/2 tablespoons extravirgin olive oil 1 tablespoon honey 1 tablespoon low-sodium soy sauce 1/2 teaspoon grated peeled fresh ginger 1/2 teaspoon salt 1/8 teaspoon crushed red pepper Shrimp: 2 teaspoons extravirgin olive oil 1 teaspoon grated peeled fresh ginger 1/2 teaspoon ground cumin 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, minced 2 pounds large shrimp, peeled and deveined Cooking spray Salad: 8 cups baby spinach (about 8 ounces) 2 cups thinly sliced shiitake mushroom caps (about 4 ounces) 3/4 cup thinly vertically sliced red onion

Spinach Salad with Grilled Shrimp Nutritional Information Amount per serving Calories: 181; Calories from fat: 29% Fat: 5.9g ; Saturated fat: 0.9g Monounsaturated fat: 3g; Polyunsaturated fat: 1.2g; Protein: 24.8g Carbohydrate: 6.9g; Fiber: 1.3g Cholesterol: 172mg; Iron: 3.9mg Sodium: 478mg; Calcium: 96mg

Prepare grill. To prepare dressing, combine first 8 ingredients in a large bowl; stir well with a whisk. Set aside. To prepare shrimp, combine 2 teaspoons olive oil and next 6 ingredients (through shrimp) in a large bowl; toss well. Thread about 5 shrimp onto each of 6 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 3 minutes or until done. To prepare salad, add spinach, mushrooms, and onion to vinegar mixture; toss gently to coat. Serve with shrimp skewers.

Cucumber Salad

Ingredients 2 tablespoons extra-virgin olive oil 1 tablespoon white wine 1 tablespoon fresh lemon juice $ 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon sugar 1/2 cup (1-inch) slices red bell pepper 1/2 cup (1-inch) slices green bell pepper $$ 3 tablespoons chopped fresh chives 1 tablespoon chopped fresh flat-leaf parsley 1 English cucumber, sliced $

Preparation 1. Combine the first 6 ingredients in a medium bowl, stirring with a whisk. 2. Add bell peppers and remaining ingredients to wine mixture; toss gently to coat.

Nutritional Information Amount per serving Calories: 83 Fat: 7g Saturated fat: 1g Monounsaturated fat: 4.9g Polyunsaturated fat: 0.8g Protein: 0.8g Carbohydrate: 4.1g Fiber: 1.2g Cholesterol: 0.0mg Iron: 0.4mg Sodium: 124mg Calcium: 14mg

Mexican Salad Ingredients Dressing

1/4 cup(s) olive oil 3 tablespoon(s) fresh lime juice 1 teaspoon(s) minced garlic 1 teaspoon(s) salt 1 teaspoon(s) pepper

Salad

3 cup(s) raw or cooked fresh corn kernels 1 can(s) (about 15 oz) black beans, rinsed 3 ripe tomatoes, cut in chunks

Directions Mix oil, lime juice, garlic, salt and pepper in a 2 1â &#x201E;2-qt serving bowl. Add remaining ingredients; toss gently to mix and coat. The yield from 2 average ears of corn is 1 1â &#x201E;3 cups kernels. A neat way to cut corn off the cob is to put one end of a husked ear in the tube part of an angel food cake pan, then cut down the rows of kernels with a sharp knife. The ear is held steady and the kernels fall into the pan. Serve with sour cream and taco chips, or roll up in warmed flour tortillas.

1 each green and red bell pepper, choppedd chopped cilantro Nutritional Information (per serving) Calories 156; Total Fat 8g; Saturated Fat 1g; Cholesterol 0 Sodium 391mg; Total Carbohydrate 20g; Dietary Fiber 4g Sugars n/a; Protein 4g http://www.womansday.com/recipefinder/mexican-salad-121889

Easy Fruit Salad INGREDIENTS

DIRECTIONS

1 container (6 ounces) Yoplait速 Original plain yogurt (about 2/3 cup) 1 tablespoon honey 1 tablespoon lemon juice 1 can (11 ounces) mandarin orange segments, chilled and drained 1 can (8 ounces) pineapple chunks in syrup, chilled and drained 1 red apple, sliced 1 cup seedless grapes 1 cup bite-size pieces salad greens

Mix yogurt, honey and lemon juice in medium bowl. Stir in remaining ingredients.

NUTRITIONAL INFORMATION 1 serving Calories 185 , Total Fat 1g Cholesterol 2mg Sodium35mg Total Carbohydrate41g Protein3g Vitamin A 4%; Vitamin C 54%; Calcium 10%; Iron 4%

http://www.bettycrocker.com/recipes/easy-fruit-salad/096457a6-2dac-4fe1-9cc6-12c7940ae6c0?nicam1=PAID_SEARCH&nichn1=GOOGLE&nipkw1=easy%20fruit%20 salad&niseg1=TDCore_BC&escr=16661&mkwid=s4aG7AqeH&pcrid=6460342616&gclid=CL_dxaLQ3rcCFfHm7Aod-3wAPw

8 Tips for Exercising in Summer Heat *The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day. *Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool. *Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. *Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water. *Replenish your electrolyte and salt intake while exercising. *If you can, choose shaded trails or pathways that keep you out of the sun. *Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs. *Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous. http://beta.active.com/running/articles/8-tips-for-exercising-in-summer-heat

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The GgT Event was a HUGE SUCCESS. A good time was had by all. Rejoicing and praising the lord thru music, dancing, games and socializing. A Big Thank you to JuiceDaTruth1979 and MinnenesotaCoco for their help in bringing this event to life. Many took photos and sent in testimonies. If you do not see your GgT ad here I either did not get your photo or your testimony and your Ggt ad will appear in a future issue of Inspirit Magazine. Thank you for all of your support...God is good., All The Time.... when you talk to yourself, going thru a struggle or enjoying life just remember...Sometimes in life you just gotta say...Godâ&#x20AC;&#x2122;s got This., Be Blessed.

When I became a single mother 17 years ago, I never knew it would be as hard as it has been. Not only did I have to be a mom, but I also had to play two roles which was always challenging. I was blessed to have full support from my mother who not only helped me raise them, but also taught me how to be a parent. I go through tough times raising my children, but I always keep in mind that God doesnâ&#x20AC;&#x2122;t put more on you than you can bear. So I accepted my 4 blessings and I never forget Godâ&#x20AC;&#x2122;s got This JuiceDaTruth1979

Here is what God has done for me. He has surely been with me thru illness and death. I have praised him and glorified him to the upmost. I have had a few bumps on the way and I have kept fighting the good fight. I know he is real in my life. When I cry I have his shoulders to cry on. When people are against me or plots against me in the real and here I am ready for battle. I put on my complete suit of armour. I fear no one . Devil is a liar. I put my trust in Jesus and not in man. My God ..oh how I know u love me. Amen. Classynfyne4u

There are times in life when things may go just as YOU plan. You get the confidence that “I” did it. Then, out the blue, you have a situation where you have no answers or solution. But here it comes, this person, this financial blessing, or whatever is needed for your breakthrough. We know that this breakthrough was made possible thru God. We have to remember, that in all situations, we have to continue to depend on God, you know why, cause, “God’s Got This”!

MinnesotaCoco

DeeThickness

God Is Good and he has proven that to me in more ways than ever. Just recently I lost my job, I’m the sole bread winner in my household of me and my 2 kids and my mother. Not knowing how im going to make it thru. I was depressed and cried myself to sleep and to anyone that would listen and feel my pain. Thru this I stayed prayed up cause I am a child of God and God’s Got This. A week after I lost my job I received a letter from NYS Correctiions with an offer for employment. Oh Lawd God Is Good. GOD has opened doors for me cause he knows as long as you have Faith he will provide. One door closed and God opened the next for me. God is Good all the time. GOD’s GOT THIS

My Personal Statement of Christian Faith I was very young when I first accepted Jesus Christ as my personal savior. I must have been 8 years or younger. All I really remember was that I was in Sunday morning worship service and the Pastor asked if anyone wanted to accept Christ, I walked to the alter. I didn't really have the ability to appreciate the whole magnitude of what had just happened to me. How could someone so young comprehend something so vast and magnificent as Almighty God dying for my sins? How could I be expected to understand what it meant to let God rule my life? It wasn't until many years later that I came to the realization of just how powerful this truth was.No longer did I go to church simply because that's what my family did. I began to take ownership of my walk with God. I grew to be passionate about God and His Kingdom.There have been ups and downs in my life and in my walk with God. Now, my commitment to Him is stronger than ever. I have grown in faith and maturity.

NeoSistahSoul

Praise God From Whom All Blessings Flow. What An Awesome God We Serve. When I Think About Jesus. It Makes Me Feel So Whole & I Just Thank Him For All He Has Done For Me. God Bless! LilSouljahTS

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