Inspire Health 02

INSPIRE November โ ข December 2012

ISSUE 02

Real Inspiration for Women

Relax... take a deep breath

Fashion

Slimming Secrets

GET A JUMP ON HEALTH

CONQUER CRAVINGS WITH A SNACK PLAN OF ATTACK

Bring Life to

YOUR HAIR

STRESS

SURVIVAL GUIDE November ยง December 2012

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contents November § December 2012 § RELAX… TAKE A DEEP BREATH { page 7 } § CAN VIOLENT VIDEO GAMES Have a Negative Impact on Children? { page 8 }

§ BRING LIFE TO YOUR HAIR { page 12 } § STRESS SURVIVAL GUIDE

I’m sure you will agree, women are the busiest creatures on earth, and with the year’s end fast approaching, there is no slowing down. So, how can you keep from going stir crazy as you juggle life and multi-task your way through each day? { page 16 }

§ THIS SEASON’S FASHION SLIMMING SECRETS { page 19 }

§ HOW TO MAKE YOUR ONLINE SHOPPING MORE SOCIAL { page 20 }

§ MAINTAIN YOUTHFUL SKIN WITH VITAMIN D3 { page 22 }

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§ WHEAT GERM

A multi-tasking super food { page 14 }

GET A JUMP

on health

Have you been delaying exercising because you just don’t have the time?

November § December 2012

Can You Benefit from

ZOOEYIA ?

SO MUCH ATTENTION IS BEING GIVEN TO THE BENEFITS OF OWNING PETS THAT EXPERTS ARE COINING A NEW WORD TO DESCRIBE IT--- ZOOEYIA (ZOO-EY-AH).THE WORD WAS DERIVED FROM THE GREEK ROOT WORDS FOR ANIMAL (ZOION) AND HEALTH (FROM THE GREEK GODDESS OF HEALTH, HYGEIA).

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mproved physical and emotional health are some of the outstanding benefits of Zooeyia. A unique emotional benefit of owning a pet is the spontaneous happiness that they can bring to their owners. Dogs are often eager to greet their owners and are ever prepared for a random pet, pat, or doggie kiss. They unfailingly encourage a spirit of spontaneity, as they vie for attention from their owners.

Recent reports have suggested dog ownership improves physical health too. The Institute of Medicine of the National Academies claims pets increase your activity level. Because dogs often need daily walks, dog owners often exercise more than non-dog owners. Dogs provide an active playmate for children too. A four legged fitness friend may just what you need for a happy, healthy, active routine.

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editor’s LETTER INSPIRE Novem ber • Decem ber 2012

ISSUE 02

Real Inspiration for

Women

Relax...

take a deep breath Can Violent Video Game Make Kids Violents

GET A JUMP ON HEALTH

CONQUER CRAVINGS WITH A SNACK PLAN OF ATTACK

Bring Life to

YOUR HAIR

STRESS

SURVIVAL GUIDE

Are You a Stress Ball?

My four year old daughter likes to engage me in adult conversation. During one particular memorable conversation, we were discussing how qualities characterize an individual. I was quick to dispel all the exceptional qualities that describe her. Then, it was her turn. She took a moment, even tapping her lip as though she were in deep thought; then she said, “Mommy you are sweet!”

Tapping her lip again, she blurted out, “And you are stress.”

I laughed at her cuteness, but then concern mounted about her candid observation. Even her delivery concerned me; she said it as though a sudden light bulb went off in her little brain. Wow, I thought…I do not want my character to be defined by stress. I do not think anyone would like to be known as a stress ball.

Being a holistic life coach, I took my daughter’s accusation very seriously. Having coached many women on this very subject, I fully understand the importance of consistently working to create a balanced life. The truth is, each and every day we are all victims of some kind of stress. True, some stress is normal and even healthy, but far too many women have too much stress in their lives. Indeed, it takes constant effort to achieve calm among the storm. But, it can be accomplished!

I have learned one of the greatest methods for allaying stress is to control the way we view everyday challenges. Often, we can diffuse situations or we can strike the match that sets a fire ablaze.

Constantly keeping this in mind myself, my daughter is now granting me exceedingly favorable descriptions.

If stress is getting the best of you, you will benefit immensely from this issue of Inspire Health; it is full of practical advice to help busy women like yourself manage stress more effectively. No matter what role you carry out from day to day, whether it is a wife, mother, employee, or all three, remember you have the potential to create a calming atmosphere for yourself and your family.

Follow me on Twitter @christinaleid

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credits

RELAX…

take a deep breath

wellness FEATURE breaths for every breath; however, it is a good idea to breathe solely through your nose instead of your mouth. In fact, notice how often you breathe through your mouth instead of your nose. It is also beneficial to nasal breathe during exercise. Test yourself. If you feel the need to breathe through your mouth during exercise, then you are overexerting yourself. It will take time and practice to complete an entire workout routine while nasal breathing only, but you will feel more rejuvenated when done.

In addition to serving as a filter and humidifier, nasal breathing causes the diaphragm to contract and increases the cavities of the lungs. The slow release of air through the nostrils can keep air in the lungs for a longer period of time; this may help further oxygen absorption. This is what makes nasal breathing beneficial during exercise.

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ASTERN CULTURAL TRADITIONS PLACE GREAT IMPORTANCE ON BREATHING PROPERLY; THEY CLAIM IT IS ESSENTIAL TO MAINTAINING CHI—THE LIFE-FORCE ENERGY. SEEKING RELAXATION TECHNIQUES TO COUNTERACT THE EFFECTS OF FAST PACED AMERICAN LIVING, WESTERNERS ARE BEGINNING TO EMBRACE THE WISDOM OF TAKING A DEEP BREATH. THE KEY TO REACHING RELAXATION MODE LIES IN DEEP NASAL BREATHING. AS A BABY, YOU WERE A NATURAL BORN NASAL BREATHER; CHEST BREATHING IS A LEARNED BEHAVIOR BROUGHT ON BY STRESS. SINCE BREATHING CAN BE DONE CONSCIOUSLY OR UNCONSCIOUSLY, YOU CAN TRAIN YOUR BODY TO BREATHE CORRECTLY UNTIL IT BECOMES AUTOMATIC AND EFFORTLESS.

THE ART OF BREATHING Take a deep breath right now. Did you open your mouth, raise your chest, and suck in your tummy? If your answer is yes, you have done it incorrectly. Try this: Place your hand on your tummy (at your navel), take a deep breath in through your nose. Your tummy should expand slightly, while your chest should not. Your shoulders should stay somewhat relaxed, and you should feel no tension in your upper back.

As you inhale, count to yourself the number of seconds your inhale lasted.

Your exhalation breath should be twice as long, and your tummy should contract slightly.

Try having a practice session in the morning or at night before you retire.

Take five to ten minutes to practice the nasal breathing technique stated above. Become more conscious of the way you breathe throughout the day; it is not necessary to take large deep

Nasal breathing activates the parasympathetic nervous system (PNS) which works to calm us down, promoting a state of relaxation. This occurs because nasal breathing engages the lower lungs, which turns on the PNS. On the contrary, the sympathetic nervous system, activated by mouth breathing, puts the body and mind on alert mode. A constant mouth breather will have more stress and may deplete bodily reserves and nutrients. Nasal breathing is clearly superior. It is no wonder the best tool for breathing is located directly in the middle of the face. The key is putting the nose to good use and training it to turn on the breathing process automatically.

The way you breathe can cause hysteria, inducing stress or can it create a calm, meditative state. The good news is you can control the way you breathe; you have the ability to allow your body and mind to reach a state of deep relaxation.You can be calm even during the unexpected challenges life brings, all by taking a deep breath.

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mighty kids FEATURE

Can Violent Video Games Have a Negative Impact on Children?

According the American Psychological Association, violent video games can increase children’s aggression. Furthermore, the American Psychological Association says playing violent games correlates to children being less caring and helpful toward their peers. The fact is, children are extremely impressionable, if they spend a considerable amount of time playing violent video games at an age when they should be learning healthy ways to relate to others and to resolve conflicts in a peaceful manner the consequences could be dire.

According to the National Institute on Media and the Family, it is not just a concern when it comes

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to young children. Teenage brains are undergoing substantial growth spurts; they too are very impressionable.

Teenagers are learning the qualities of self-control, responsibility, and relationships, all vital lessons they will carry with them into adulthood; violent games can activate their anger center and dampen the brain’s conscience.

Think about it, businesses spend millions of dollars on commercials designed to influence consumer behavior. Much in the same way, video games, or what a person sees with their eyes, can indeed influence behavior. Studies have proved that individuals viewing violence on a regular basis become desensitized to it, meaning they become numb or react insensitively to it.

What’s the solution? Parents should be involved in their child’s media usage. Consider placing limits on the amount of time your child plays video games. Use video game ratings as a guide and read the descriptions.

exercise FEATURE

OMG... my neck hurts WIDESPREAD OVERUSE OF HANDHELD MOBILE DEVICES IS RESULTING IN A PAINFUL PHYSICAL CONDITION KNOWN AS TEXT NECK. If you are a frequent texter, you could be susceptible to Text Neck. This condition results from the repeated stress put on your neck by forward head flexion--looking down at your mobile device. With over one billion text messages sent every month worldwide, Text Neck is becoming a global epidemic.

TEXT WITH CAUTION Frequent forward flexion can cause issues in the cervical (neck) spine and supporting ligaments and muscles, resulting in postural deviations. The chief complaints associated with Text Neck are pain in the neck, shoulders, back, arms, fingers, hands, wrists and elbows. Headaches, numbness, and tingling in the upper extremities are also symptoms associated with this condition.

Do not ignore the symptoms; if left untreated, Text Neck can result in serious and permanent damage including abnormalities of the spinal curve, decreased muscle strength, spinal degeneration, disc compression, nerve damage and early arthritis.

Healthy texting tips: ➊ Bring your mobile device up to head level; rather than looking down at it. ➋ Sit up straight with your chest out, pull your shoulders back. ➌ Rest your forearms on a pillow while texting to help minimize neck tension; tuck your chin in rather than look down.

A good stretch to perform throughout your day is the chest stretch.This stretch can counteract the hunched posture of texting.

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exercise FEATURE

GET A JUMP on health Have you been delaying exercising because you just don’t have the time?

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ELL, NOW YOU CAN GET A JUMP ON HEALTH WITH REBOUNDING. IT IS AN EASY AND EFFECTIVE EXERCISE METHOD, AND THE BENEFITS ARE SO OUTSTANDING THAT IT IS BEING DEEMED THE ULTIMATE EXERCISE OF THE NEW MILLENNIUM. WHAT MAKES REBOUNDING SO UNIQUE? IT IS ONE OF THE FEW EXERCISE METHODS THAT ACHIEVE ALL FOUR REQUIREMENTS OF EFFECTIVE EXERCISE: STRENGTH, AEROBIC CAPABILITY, FLEXIBILITY, AND ENDURANCE. MIND AND BODY BENEFITS Rebounding can be extremely therapeutic for the mind and body.

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Bouncing moves all parts of the body at once making it a cellular activity. Cellular exercise strengthens every cell, not just muscle cells as with traditional exercise.

It increases circulation of the blood and lymphatic system, and stimulates respiratory function, increasing oxygen delivery to the cells—the whole goal of exercising. Bouncing helps create homeostasis in the body, balancing all systems.The mind body unity that occurs during this cellular activity has been shown to balance the two hemispheres of the brain, helping to achieve better learning and intuition. It slows the brain to the alpha level which makes it easy to listen to the inner you.

Now, you don’t have to read while on the treadmill anymore; bouncing gives your brain and muscles a workout.

DETOXIFY Sad but true, every day we are surrounded by harmful toxins. Despite this reality, we are not helpless.There are measures we can take to reduce, eliminate, and cleanse toxins from our blood, tissues, and organs. One effective method is detoxification through lymphatic cleansing.

Unlike the heart that has a pump, the lymphatic system is circulated only through physical movement of the body, or massage. When you use a rebounder, toxins are moved to the lymph ducts, which transport the toxins to the kidney and liver. So, the lymphatic system is similar to the pipes that carry waste to the drain. If the pipes are not working effectively, neither can our elimination organs. Excessive waste is what causes disease to occur. When used regularly, you can help the body eliminate wastes through rebounding. Studies show that one hour after rebounding, white blood cell count normalizes.

A normal white blood cell count will help to prevent disease, and keep your immune system strong.

Rebounding is a feel good exercise that is worthy of inclusion in your workout routine.This exercise method strengthens your entire body, improves flexibility, tones the body, and detoxifies your system. It’s also easy to do; and you can benefit from even minutes a day.You will feel more refreshed, energized, and it will even lift your spirits. Get a jump on health with rebounding!

The health bounce is a beginner’s exercise that can be achieved by almost anyone.You simply bounce in the middle of the trampoline (rebounder) mat without your feet ever leaving the mat. The gentle up and down movement is enough to get lymphatic system moving, even performing it for just a few minutes could potentially increase lymph flow up to 14 times.

There are a number of different types of bounces, such as the strength bounce, the buddy bounce, and aerobic bounce; but the health bounce is the best option for newbies.This movement is effective for the older person, or those that may be ill or weak. It is not harsh on the knees or ankles because the rebounder’s shock absorbing springs allow 87% shock free movement. Some rebounders come with a bar attachment that helps with balance.The health bounce only takes a few minutes to perform each day; and it’s worth the effort to experience the superior health benefits!

Exercise Euphoria Recent studies show that one rebound session generates between 90 and 120 minutes of “relaxation response.” It is hard to stay tense when your whole body is bouncing freely.

You become weightless at the top of the movement, making it hard to hold onto tension.The post exercise euphoria can improve your mood, almost forcing you into an involuntary state of relaxation. { See product recommendation on Pg. 28 }

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beauty FEATURE

Bring Life to

YOUR HAIR

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air spray, mousse, gel, conditioner, smoothing serums…the list goes on and on. Putting these products in your hair on a regular basis can lead to an unwanted accumulation of buildup and residue, leading to limp, dry hair. You can bust through the buildup and obtain truly clean, healthy hair by using this amazing natural product.

Apple cider vinegar is one of those tried and tested products with literally hundreds of uses. It can be taken orally to obtain an alkaline state, or applied topically to skin and hair for a variety of beauty uses. When it comes to hair, apple cider is practically a cure all. It helps break down

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the gunky byproducts that result from the use of unnatural hair products. Apple cider vinegar’s Ph level is close to that of hair, so it is both a gentle and powerful way to add body and shine to damaged hair.

As a clarifying shampoo, add ¼ cup of apple cider vinegar (ACV) to your shampoo and use at least once a week (use more or less according to hair length). Rinse thoroughly. In many cases, it is fine to skip the hair conditioning step because the ACV leaves hair soft.

ACV also works wonderfully as a leave in conditioner. When applied to the hair, ACV will cause the numerous hair cuticle scales, which cover and protect the surface of each hair shaft to close.

This results in a smoother overall hair surface which will reflect more light, leaving your hair shinier, smoother, and easier to manage.To use as a leave in

conditioner, pour ¼ cup of ACV into a spray bottle and mix with 1 quart of distilled water. After shampooing, spray your hair and dry. Do not be too worried about the powerful smell of ACV; the smell typically vanishes dramatically after the hair dries.

If you need a flake fighter, apply a capful of full-strength ACV to your scalp and gently massage in. Leave it set for 20-30 minutes and then rinse.

If you want to take advantage of this all-natural hair care solution, be selective about the product you choose. Choose a raw, organic variety that is unfiltered and unpasteurized. It should be brown in color and have the mother (strandlike enzymes of connected protein molecules) still in it.

Inspire Health recommends Bragg Organic Apple Cider Vinegar.

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nutrition GET INSPIRED

Wheat

Germ

a multi-tasking super food

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EW OTHER FOOD PRODUCTS CAN BOAST SO MANY BENEFITS, FROM REVERSING THE SIGNS OF AGING TO ASSISTING IN THE PREVENTION OF DEADLY DISEASE, FROM BEAUTIFYING YOUR APPEARANCE TO ALLEVIATING THE UNCOMFORTABLE SYMPTOMS OF PMS AND MENOPAUSE. CONVENIENT,TASTY AND HIGHLY NUTRITIOUS,THE EXTRAORDINARY BENEFITS OF WHEAT GERM ARE A NUTRITIONAL MUST-HAVE FOR WOMEN EVERYWHERE. Bountiful Benefits Wheat germ is certainly on the list of the most nutritious foods to consume; it contains nearly 23 nutrients. In fact, it contains more nutrients per ounce than any other vegetable or grain. Wheat germ is a must-have supplement for busy women; put simply, this super food is as adept at multi-tasking as you are.

Wheat germ provides massive protection for your body.This rugged little phytonutrient can withstand the heat of cooking to deliver protective power right to the cells of your body.

These protective benefits act as a safeguard to the body in times of stress, strengthening the body at the cellular level. Such a remarkable food can be an invaluable asset to busy moms whose lives generate unwanted stress.

Another part of what makes it so remarkable is its ability to lower your body’s level of homocysteine, an amino acid in the blood that when found in great quantity has been linked to a higher risk of coronary heart disease, stroke

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and peripheral vascular disease. Lower homocysteine levels result in a lower risk of heart disease, bone fractures from osteoporosis, and dementia.

Pregnant women can also consider wheat germ as an investment in the future health of their babies. It is an excellent source of folic acid, a nutrient that all women of childbearing age should be consuming in sufficient amounts for the prevention of neural

tube birth defects. Whether pregnant or not folic acid is a vital nutrient for the healthy function of many bodily systems.

If you are concerned about aging, do not forget to add wheat germ to your breakfast. It helps renew cells which makes it a powerful weapon in reversing the aging process. This is because it contains the mighty antioxidant, L-ergothioneine which also helps strengthens the immune system and fights cancer.

Wheat germ is extremely beneficial, especially for women on the go. It helps protect your body from the damaging effects of internal and environmental toxins. It helps prevent cell degeneration and therefore, premature aging and death.

With all its rejuvenating qualities, it is no wonder wheat germ can prolong your experience of youth and vitality!

A Superior Way to Supplement Wheat germ contains a high concentration of the following great supplements naturally: ● Vitamin E: Reports link the consumption of vitamin E found in wheat germ to the alleviation of menopause symptoms, including hot flashes, nervousness, breast tenderness and vaginal dryness. Vitamin E also normalizes hormones and appears to help stabilize estrogen levels. It also protects against the free radical damage resulting from stress and toxin-rich environments. ● Potassium: Wheat germ contains more of

this electrolyte than bananas, or any other food source for that matter. Taking potassium helps with digestion and normal muscle function. ● Iron: Wheat germ has more of this trace mineral, which helps supply oxygen to the body, than any other food, including spinach. ● Riboflavin, Vitamins A, B1 and B3: This cocktail of vitamins, which are found in high quantity in wheat germ, boosts energy and improves overall health.These nutrients will keep your muscles, hair, and skin healthy too.

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fit food FEATURE

EASY WAYS TO EAT

WHEAT GERM

Practice incorporating wheat germ into your meals on a daily basis; it will boost the nutritional value of your meals so you can reap all the rewards of this powerful super food. ❶ Substitute wheat germ in recipes that call for bread crumbs. ❷ For a nutty flavor, sprinkle wheat germ on your yogurt. ❸ Power up your workouts by adding wheat germ to your preworkout smoothies.The high protein content and B-vitamins will keep you supercharged. ❹ Add it to tuna or chicken salad sandwiches. ❺ Mix a little wheat germ in olive oil and drizzle on your salad. ❻ Sprinkle wheat germ on your cereal or oatmeal. ❼ Add it to muffin or pancake mixes. ❽ Use wheat germ to top off casseroles.

FOOD THAT INSPIRES

Power Packed Parfait… a super snack What you need: 1 cup plain Greek yogurt  ½ tsp. of honey or 1 pack of stevia 1 tbsp. granola 1 tbsp. wheat germ 1 tbsp. of walnuts 1 tbsp. of dried apricot What you do: Mix honey and yogurt together. Layer ½ yogurt, ½ granola, ½ wheat germ, ½ walnuts, ½ apricots, and repeat until all ingredients are used.

This super snack includes a healthy balance of protein, fat, and carbohydrates. Packed with nutrients to supercharge your body, enjoy this with breakfast or as an afternoon pickme-up snack.

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cover story GET INSPIRED

STRESS SURVIVAL GUIDE I’m sure you will agree, women are the busiest creatures on earth, and with the year’s end fast approaching, there is no slowing down. So, how can you keep from going stir crazy as you juggle life and multi-task your way through each day?

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KEY TO STAYING SANE IS DEVELOPING AND PRACTICING STRESS RELIVING HABITS; SIMPLE TECHNIQUES CAN PREVENT YOU FROM HITTING PANIC MODE. USE THIS STRESS SURVIVAL GUIDE TO HELP YOU STAY BALANCED.

1.

CHANGE YOUR MIND Stress is relative. That means our perception of things has much to do with our personal stress meter.

Simply changing the way you view things can actually lessen stress. Try conceptualizing events in a positive manner rather than negative. View daily obstacles as a challenge, rather than a threat. When you allow yourself to feel threatened, your stress response is activated, certain hormones are released and anxiety sets in. If you can control your mind when pressure ensues, you can control your stress.

2.

SCHEDULE “ME TIME” A feeling of overwhelm is a sure ticket to stress avenue, taking a detour at a rest stop is a smart way to keep your sanity. Set time aside to do something YOU enjoy. While it may be difficult to find the time, it is important that you do. Likely you take care of everyone around you; but you cannot continue to do so if you don’t take care of yourself. Hobbies like painting, writing, gardening, and reading can be rejuvenating and can help you refocus.

If you are always last on your to-do list, you will feel an overwhelming sense of imbalance. When you neglect yourself, you may neglect your health too, and

this often leads to weight gain and even depression. Take care of yourself first, then you can take care of others.

3.

EXERCISE & EAT HEALTHY Exercising and eating healthy are vital to physical health, but not to be overlooked is their effect on your mental and emotional health. Exercise releases the “feel good chemicals,” known as endorphins. Moderate activity like house work and gardening can relieve stress too. Being physically engaged in an activity can take your mind off the problems at hand and redirect your thinking to the activity.

A diet comprised of health promoting foods is another line of defense against stress. On the other hand, certain foods that contain caffeine and sugar can have negative consequences on your parasympathetic nervous system, inducing stress and preventing you from achieving a relaxed state.

Furthermore, they can induce mood swings leaving you to experience highs and lows. Choose whole, natural foods that are packed with vitamins, nutrients, and minerals that promote overall health and well-being.

4.

ORGANIZE YOUR CHAOS Do you sometimes feel like your mind is slipping? Likely, it is not a serious condition, but rather, the consequence of having a million things to do. Organization can go a long way in managing stress. Simply keeping a schedule and making a daily to-do list can considerably minimize chaos. Get a day planner, or utilize your smart phone’s calendar to schedule your

workouts and other important tasks.

Studies show that individuals that write down goals or tasks are more likely to accomplish that set forth, than those who do not. The physical act of writing can help alleviate pressure because you feel you have already started on the task, simply by acknowledging it needs to get done.

As the end of the year culminates, use this stress survival guide and be determined to control your thoughts, schedule time for yourself, eat with health in view, regularly move your body, and organize each day. You will add harmony to your chaos, breathe easier, and achieve lasting balance!

Stretch the Stress Away When you feel stretched to your limit; relieve the tension by stretching your body.

Stretching exercises can be a tremendous stress reliever. Stretching increases blood flow, improving circulation while encouraging flexibility, and relieving muscle tension.

The key factor is the mind-body response achieved from stretching. When a person stretches receptors in the nervous system are stimulated, and the production of stress hormones decrease.

Before you begin stretching, prep your body by warming up a little. Jogging in place or riding a stationary bicycle for a few minutes can get the blood pumping quickly. As your body temperature increases, the temperature of your muscles increases, creating greater flexibility.

Static stretching is the most popular form of stretching. A static stretch is a stretch held for 10-20 seconds. This type of stretching is a safe way to improve your flexibility, while creating a sense of relaxation.

A few tips to remember: When stretching, do not bounce; this will increase your risk of injury.You should feel a slight pull, but it should not be painful. Hold each stretch for 10 - 20 seconds. Take a few minutes to stretch each major muscle group: arms, legs, neck, shoulders, lower back, abs, and butt. When you have completed your stretching session, you should feel more relaxed and have less tension.

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03

TIPS TO KEEP YOU

Out of the Tissue Box

MAINTAINING A HEALTHY IMMUNE SYSTEM AND FOLLOWING THESE THREE PRACTICAL TIPS CAN HELP YOU WARD OFF SICKNESS THIS COLD AND FLU SEASON. 1. Wash hands frequently.

Germs are lurking on the gas pump, ATM, door handles, and just about everywhere else.

Frequent hand washing is a good practice that will help you avoid catching a bug.

2. Power up with C. Vitamin C is a powerful antioxidant which is extremely beneficial in supporting a healthy immune system. Increasing your fruit and veggie intake is an excellent way to get vitamin C naturally.

3. Get Your Z’s Never underestimate the power of a great snooze. A minimum of 8 hours of sleep per night is a crucial component to a healthy mind and body. Sleepless nights can comprise your immune system because it prohibits your body from the rest and repair process.

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fashion FEATURE

THIS SEASON’S FASHION

Slimming Secrets

BULKY KNIT SWEATERS WILL BE A FASHION FAVORITE THIS SEASON, BUT DESIGNERS ARE ALSO SPOT ON WITH DELIVERING SOME FANTASTIC FASHION TRENDS TO MAKE YOU LOOK YOUTHFUL AND SLIM!

2.

YOUTHFUL TOUCH The fountain of youth may go undiscovered, but the “fashion of youth” is popular this season. While grown women are cautioned to avoid wearing pig tails and micro minis, subtle youthful wardrobe tweaks can make you look and feel younger. This season the secret lies at your neck line. Add a youthful, yet prim finish to your wardrobe with a Peter Pan collar.

It is very cute in lace or solids and adds a youthful touch to your entire ensemble.

3.

1.

A SLIMMING SILHOUETTE No fashionista’s closet is complete without a great suit; this season the runway is adding a flirty flair to the classic suit with a peplum top. The fashion forward Princess Diana loved wearing the peplum style in the 80’s, and now it’s back gracing the runway with an astounding presence. Not only is this style totally adorable, but the cinching center design makes your waist look really tiny! The peplum silhouette goes perfect with a pencil skirt for a total slimming effect.

OPTICAL ILLUSION SLIMMING PATTERN A mega trend worth taking advantage of this season is the optical illusion dress. The pairing of light and dark blocks will make you look slim and trim. This is an exceptionally flattering style for almost any body type. You can look sassy and slim by pairing this dress style with an ankle strap heel. While boots are still going to be a fashion staple, the ankle strap heel is demanding an equal presence this season. It’s dainty and feminine and adds a sassy sophistication to any outfit. Keep classics like fitted jackets, turtlenecks, and black pantsuits in your wardrobe while experimenting with this season’s latest trends and you will look fashionably slim and magically youthful!

See more optical illusion dresses!

Scan this QR code to see designer Stella McCartney’s Ready to Wear fall/winter 2012-13 collection.

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shopping

HOWTO MAKE YOUR

Online Shopping More Social

FINDING NEW PRODUCTS AND GIFTS CAN OFTEN MEAN SPENDING HOURS SHOPPING AT THE MALL OR SEARCHING THROUGH DIFFERENT WEBSITES. BUT AS THE INTERNET HAS BECOME MORE SOCIAL, MANY PEOPLE ARE NOW TAPPING INTO THEIR PERSONAL NETWORKS TO GET RECOMMENDATIONS ON WHICH PRODUCTS TO BUY FOR THEMSELVES, THEIR FAMILY AND THEIR FRIENDS. IN ADDITION, USERS NOW HAVE THE OPTION OF EASILY SHARING A WISH LIST WITH THEIR SOCIAL CONNECTIONS TO GET WHAT THEY REALLY WANT. One way to decide what to buy friends and family is to use a social recommendation site such as www. shopsquad.com, which allows you to get product advice from a community of experts. The site is set up in such a way as to take the salesperson out of the store and put them onto the web.

Just type in your shopping question and hit the “Get Advice” button.

You can also let people know what you want by publicizing your wish list from popular websites such as Amazon.com. Once you’ve added products to your list, simply click the

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Facebook and Twitter icons to post your list to these social networks, so your friends and family will see a link to your list in their news feeds.

Facebook itself has also become a vibrant social shopping destination and even has its own virtual “Shopping Mall.” Introduced a year ago by social commerce company Payvment, the Shopping Mall on Facebook allows you to browse millions of products – everything from original artwork to vehicles and electronics – and make purchases with just a few clicks.

The Shopping Mall, which you can find by searching on Facebook or by visiting www.fbmall.com, also lets you see what your friends like so you can discover and evaluate new products. Products your friends “Like” are prominently displayed as you enter the mall, and with a few clicks you can browse the mall through their eyes.

The Shopping Mall also makes the gift-giving process more social. By clicking the “Want” button on products in the Shopping Mall, you add these items to a social “Wish List” that you can share with your friends in their Facebook stream.

Your wish list is also posted on your profile page in the mall so friends and family can use it when it’s time to pick out just the right gift for you.

With all these new social shopping tools, you can select the perfect gift for friends and family and make sure you get what you really want – eliminating the hassle of returns.

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beauty FEATURE

Maintain Youthful skin with

U

VITAMIN D3

NFORTUNATELY, AS WE AGE, WE LOSE THE ABILITY TO PRODUCE VITAMIN D3 IN THE SKIN. 87% PERCENT OF AMERICANS ARE DEFICIENT IN VITAMIN D. THESE DEFICIENCIES ARE DUE TO A VARIETY OF FACTORS INCLUDING DECREASED SUN EXPOSURE, WORKING INDOORS, AND THE OVERUSE OF SUNSCREENS (MOST SUNSCREENS ACTUALLY INHIBIT THE ABSORPTION OF VITAMIN D).

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Taking oral supplementation is a beneficial way to correct vitamin D3 deficiencies. However, bypassing the skin with oral supplementation helps internally but does not support the skin.

New research shows that both oral supplementation and topical application of vitamin D3 cream may support the protection and rejuvenation of aging skin.

Skin cells die at a rate of about 30-40,000 cells per minute. Vitamin D3 comes to the rescue in the vital role of the producing specialized cells

called keratinocytes. Keratinocytes are important because they produce millions of new healthy skin cells every few minutes.

Keratinocytes are dependent on vitamin D3 to create the structural framework that supports the skin tone and locks in the moisture needed to stay supple and soft. Without the production of keratinocytes in the skin, the skin will dry out, wrinkle, sag and become thin and fragile; thus, vitamin D3 is the jewel of youthful skin.

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Conquer Cravings with a

SNACK PLAN

wholesome snacks – such as dried fruit – to keep in your purse or gym bag so you’ll always have a snack on hand to curb any craving.

Indulge on occasion: The good news? You can indulge a little when it comes to dark chocolate. “I eat dark chocolate every day for many reasons,” Sass says. “Dark chocolate contains antioxidants – such as those found in red wine and tea – which can boost brain activity, lower blood pressure, improve circulation and reduce stress levels.”

Separate the physical and emotional: We sometimes tend to mistake emotions for hunger, and our moods often determine our food choices. Keeping a food diary to record all snacks and meals, along with feelings and the signs of hunger or fullness, helps identify eating patterns.

of Attack

It’s a myth that snacking in between meals is a no-no. In reality, it’s a healthy habit to keep hunger at bay without sacrificing taste or nutrition, according to Cynthia Sass, registered dietitian and author of the New York Times bestselling book “S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.”

Choosing wholesome snacks is the smartest way to get through the day, Sass says. Healthy snacking helps manage cravings while satisfying hunger and providing the body with important nutrients.

“Planning your snacks is just as important as planning your meals,” Sass says. “You’re far less likely to overeat or miss out on important nutrients when you satisfy cravings with a snack you’ve considered in advance.”

Sass recommends plant-based snacks to help slow digestion and absorption, which keeps you fuller longer and better controls blood sugar and insulin levels. “I like to pair a

handful of almonds with apples, cheese or yogurt to help keep my metabolism and energy levels up and stabilized,” she says.

To snack smart, follow these tips from Sass: Stick to a schedule: Going long stretches without food deprives your body of the fuel it needs and slows your metabolism. Have simple snacks on hand so you don’t get too hungry and become ravenous later. “Almonds with cheese, creamy almond butter and apple slices and yogurt topped with fruit and sprinkled with cinnamon are a few of my go-to snacks,” says Sass.

Create portable favorites in case of emergency: We all have days when life doesn’t go according to plan. Having portable snack options at the ready helps prevent crashing or giving in to poor food choices. Pack a zip-top plastic bag or container with a handful of

Roasted Almonds with Coriander, Chili and Olive Oil Yield: 8 servings 1/2 tablespoon olive oil 1 1/2 cups blanched almonds 1 teaspoon coriander seeds, crushed 1 to 3 small dried red chili peppers 2 generous pinches of sea salt Add olive oil and almonds to hot sauté pan.

Sauté and toast almonds until golden brown, shaking pan regularly to color them evenly and accentuate their nutty flavor.

Crumble in coriander and chili to taste, then add sea salt.

Toss over and serve hot on large plate.

These are perfect as a pre-dinner snack.

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Get Inspired!

Believe with all of your heart that you will do what you were made to do.

-Orison Swett Marden

Fitness model: Chrisie Allemand

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gadgets products NEWS

01 Biofreeze Get gentle relief from joint pains, muscle aches, spasms, and sprains with this powerful therapeutic aid. Biofreeze is used as a cold therapy. It has the same impact on the body as an ice pack except it has the ability to infiltrate deeper into the muscle.

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Price: $10 and up

Womans Nike Free TR Fit 2

Price: $89

and up

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These amazing shoes are designed for the female athlete looking to improve lower body strength and flexibility while training for her sport. The unique construction is aimed at preventing injuries in the female runner. The asymmetrical internal structural support system offers multidirectional movement. Stretch heel counter adds ankle mobility. Phylite™ midsole with linear and lateral flex grooves provides ultimate multidirectional flexibility and natural motion.

Stamina® InTone® Oval Jogger

The Stamina® InTone® Oval Jogger with padded handlebar and electronic monitor is a fun way to work out.You will improve your cardiovascular fitness while you tone your legs, abs, buttocks, and back. Plus have more energy, increase your metabolism, and just feel, look, and be fit. The oval adds a larger rebounding surface for more stability and more exercise options.

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Price:

$129.99

Community

RESOURCE DIRECTORY

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local calendar

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