Simply rub the circumference of each ear, right hand on right ear and left hand on left ear, to instantly ease tension.

Nuts are typically high in tryptophan and magnesium, two key nutrients that support serotonin production. And almonds are especially high in stress-busting B vitamins, zinc, vitamin E and antioxidants.

Tea contains catechins, polyphenols, flavonoids and amino acids that affect your brain’s neurotransmitters and ultimately reduce blood levels of the stress hormone cortisol.

Try “tea for two”, share with a friend and leave stress behind in 2009!

Over the next several days stay tuned and take plenty of notes ~ don’t forget to try some of these great New Year Resolution Stress Busters out for yourself in 2009!

Take a Leap of Faith In Yourself, a step-at-a-time and remember, t

Most of you are familiar with this old saying, but have you ever really thought about what it actually means? This simple statement contains a great amount of wisdom. No matter what your weight loss goals may be, you have to start with that first pound. Whether your goal is to firm up and drop 10 pounds after the holidays or if you are struggling with greater weight loss challenges, you will not be able to achieve your goal until you have lost that very first pound.

Losing weight can be a daunting proposition – especially, for those who have a longer weight loss journey ahead. Losing weight is much easier mentally and emotionally if you develop a weight loss plan in “steps”. The bigger picture can seem overwhelming but when you do the simple math, it always adds up. Let’s say for instance you have 50 pounds to lose, you simply take that number and divide it into smaller, reasonable numbers and develop a plan, and a short-term reward system to motivate you as you achieve EACH small success. Over time, each small success will begin to add up and before you know it, voila! you will most certainly achieve the BIG number that was so overwhelming in the beginning ~ guaranteed.

The reason is because when you look at a large goal it can seem intimidating and with many people it’s the very thing that can defeat success very early into the program. This sense of overwhelming can make you feel hopeless, hopelessness can lead to depression, depression often times leads to overeating ~ the cycle begins to feed itself into a downward spiral of defeat. Leading us into the same New Year’s resolution, year after year after year…..

If you are faced with the question of whether or not you can lose 50 lbs, it may cause you to hesitate. You may not, deep in your heart, believe that you can lose that much weight. Now if I were to ask you whether or not you could lose 5 lbs, the response would no doubt be much more positive. So, that’s the ‘key’ - set that goal to lose ONLY five pounds and make it happen!

Don’t worry about the bigger goal – focus on the smaller goal of 5 pounds with tunnel vision. When that first 5 pounds comes off, it will provide you with the positive reinforcement needed to tackle the next goal. Reward yourself at each successful milestone and then go for the second round — beat defeat!

It doesn’t take many changes to your diet or lifestyle to lose a couple of pounds per month, but the cumulative effect over the long term is astounding. Just think – if you only lost 3 lbs per month, in 1 year you would have dropped 36 lbs and in 2 years you would have lost an amazing 72 lbs!

Slow and Steady Wins the Race…

One of the biggest pit falls facing people trying to lose weight is that we live in a society of short term rewards and want everything NOW! This mental attitude has fed a multi-billion dollar weight loss market for decades with instant weight loss magic pills, cellulite cream, machines ~ you name it, there’s a gimmick out there for $9.99 on late night television that will convince you that the overnight miracle will show up at your doorstep. People spend a lot of money ‘hoping’ for the quick, easy way. Some people will take diet pills, or just refrain from eating altogether hoping that starvation dieting will help them achieve their goals much quicker.

I think we all know how physically and emotionally unhealthy this mindset is. Taking control is a lifestyle — one that you will learn to enjoy. Before long you will have gained the motivation to work hard on the next small goal and this is a much more positive cycle that will develop into a lifelong habit. Or rather, a long life habit!

Remember to keep track of your progress on a daily basis – Walk2bFit.com has a free online journal that is a wonderful tool that can help you stay motivated AND help you with accountability. Use it daily and you can be taking the first step needed to hit your weight loss goals in 2009!

Happy New Year and Remember…YOU CAN DO IT IN 2009 - it’s your year, it’s your time, you own it!

Assessing Your Stress Level

This is the first step in learning to cope with stress. Start by creating a list of people, events, and activities that produce stress in your life. This might include things such as a new job, an upcoming school play, your financial responsibilities, or your family relationships. Next to each entry, list the ways that you currently use to cope with these stressors. For example, do you exercise when the pressure of work becomes overwhelming? Or do you schedule enough down time in your day to recuperate from a stress activity?

Making Lifestyle Changes

Now that you have identified the stressors in your life, and the coping styles you use to handle them, you can begin to look at the methods you could use to reduce stress and alleviate its symptoms. Take a look at your list and look for the areas where you can make changes. Can you eliminate a stressor?

For instance, if an upcoming school event is causing you stress, maybe you could decrease your involvement in that event. Or if you financial worries have become stressful, maybe you should look at the financial techniques you could use to improve your solvency. Next, consider those stressors that you can’t change, identify healthy coping skills that you can utilize to diminish their effects on you. For instance, if your relationship with your mother has become stressful, look at ways you can build rest and relaxation techniques into the days that you must interact with her.

Learning New Techniques

Learning to Relax

It may seem strange, but many of us simply don’t know how to relax. In most cases, we simply don’t plan any time for relaxation, so if a free moment pops up, we are unsure how to handle it. The result is either boredom, or the initiation of a project to “kill time.” Take a minute to think about the activities that you personally find relaxing. Do you enjoy going for walks, reading a good book, meeting friends for coffee, checking out a new movie, listening to music, or taking a long, hot bath? Choose an activity (or two) that you find relaxing, and then work it into your day just as you would any other appointment or errand to which you assigned priority. Be realistic about the amount of time you can dedicate to this activity. If you have a tight schedule, even ten minutes of relaxation can make a world of difference. Practice this activity on a daily basis.

Advanced Relaxation

For those folks who are willing to try something new, learning a relaxation technique can greatly improve your ability to cope with stress. Techniques such as meditation, guided imagery, deep breathing exercises, and progressive relaxation can help you learn to relax on a whole new level. Practicing these techniques on a daily basis will help you to become better prepared when the next stressful situation arises.

Managing Your Time

Head off stress before it becomes a problem. Prioritize your responsibilities and activities; You can’t expect to do it all, so pick the things that are most important and gently but firmly say “no” to all other demands. Create a daily schedule (even if you just have it outlined in your head) of what you need to accomplish each day and the order in which you need to do them. Break large projects into smaller pieces. And allow some extra time in each day for relaxation and to tackle the inevitable crises.

Developing a Support Network

People get stressed out when they feel like they have too much to possibly do alone. But hey, that’s what friends are for. Develop a network of friends and family members with whom you can share tasks, responsibilities and thoughts. You can start a carpool group to school or the office to cut back on the trips you make each day. Maybe you and your sister could take turns doing a “midweek shop” to pick up any extra groceries or supplies that you’ll need before the weekend. Or at the very least, you can call your best friend and vent about what a lousy day you’ve had.

Grandmas Wear Thongs is a book about the evolution of the maternal role of ‘grandma’ dating back to the early 1950’s through today.  Over the past 50 years women have made great strides in becoming highly regarded icons of strength and intelligence, while discovering the freedom of sensuality and individualism.

The book will be one to share with daughters, mothers and grandmas, as it reflects significant events in American culture that directly impacted society at large, opening doors for change.

The book will include contributions from generations of women whose lives have been personally impacted by these changes leading them to uncharted waters, as they fearlessly and gently stepped through those doors.

E-mail your story to author@grandmaswearthongs.com

Neither stress nor holiday weight gain need ruin your holidays this year. Here are tips about eating habits and foods that can boost your mood when a stressful situation strikes. You’ll feel calmer – and be trimmer — throughout the holiday season. 

How Blood Sugar Alters Your Mood

The best way to cope with holiday stress and obligations is to keep your mood and energy stable. You’ll not only feel better, but will be much less likely to overeat.

“Choosing foods that your body absorbs slowly keeps blood sugar steady, maintaining your feelings on an even keel,” says Elizabeth Somer, RD, author of Food & Mood. Slow-digesting foods include whole-grain cereal with milk, brown rice with salmon or chicken breast, a peanut butter sandwich on whole-wheat bread, or a spinach salad and half a turkey sandwich with milk. You want to eat either quality carbohydrates or carbohydrates mixed with protein, she says.

Foods that absorb quickly, such as sugar, white bread, or anything refined, spike blood sugar high; then cause it to suddenly crash. After a crash, you’ll feel crabby and hungry, and end up grabbing chocolate bars or candy — setting yourself up for yet another blood sugar dive, Somer says.

Boost Your Mood With Feel-Good Serotonin

High-protein diets may help you drop pounds, but they won’t do much to raise your spirits. That’s because your body craves serotonin, the feel-good chemical found in foods that boost your mood.

“Carbohydrates are essential for moving tryptophan (the amino acid that makes up serotonin) across the brain,” says Susan M. Kleiner, PhD, RD, co-author of The Good Mood Diet. When your blood sugar drops, less carbohydrate is available in the bloodstream; less tryptophan moves across into the brain and your mood can plummet.  

In fact, researchers at Arizona State University found that after just two weeks, a very low-carb diet increased fatigue and reduced the desire of overweight adults to exercise.  

Serotonin fights holiday weight gain, too. “It tells you when you’ve had enough by causing satiety (a feeling of fullness) and reducing your appetite,” says Judith J. Wurtman, PhD, co-author of The Serotonin Power Diet.

Sugar and children’s behavior. Sugar doesn’t make for hyperactive kids.

“Regardless of what parents might believe … sugar is not to blame for out-of-control little ones,” write Vreeman and Carroll.

Holiday suicides. Suicides don’t increase around the holidays or in the winter. Worldwide, suicide rates are actually higher in the summer. And “while the holidays might indeed be a difficult time for some, there is no good scientific evidence to suggest a holiday peak in suicides,” Vreeman and Carroll write.

Toxic poinsettias. Vreeman and Carroll found no proof that ingesting poinsettia parts makes for a medical emergency.

But there’s no need to nibble on one just to test that, and of course it never hurts to call Poison Control.

Wearing hats. People don’t lose a big percentage of body heat through their head, according to Vreeman and Carroll. They write that “any uncovered part of the body loses heat and will reduce the core body temperature proportionately.” So bundle up when it’s cold, but wearing a hat may not make as much of a difference as you might think.

Nighttime feasting and weight gain. It wouldn’t really matter if you pillaged the holiday buffet table in broad daylight. Ultimately, it’s the calories that matter, and that’s true 24-7.

Hangover cures. Vreeman and Carroll found no scientific evidence that “supports any cure or effective prevention for alcohol hangovers” except for drinking alcohol only in moderation or not at all.

How can you tell if your seasonal carbohydrate cravings are in the normal range or a possible symptom of winter depression?  

Carbohydrate Cravings: What’s Known?

If you’re on a weight loss diet that emphasizes boosting protein and cutting down extremely on carbohydrates, that might explain your craving, whatever the season, says Evelyn Tribole, RD, a dietitian in Newport Beach, Ca., and author of Healthy Homestyle Cooking. 

She’s seen this kind of carbohydrate craving in dieters she counsels. “It’s a survival mechanism,” she says. “You don’t want to kill for a piece of broccoli, but you’d kill for a piece of bread.” It’s a clear signal, she says, that your body needs more carbs and not an abnormal craving.

But if you aren’t dieting and find yourself eating more carbs once the weather turns chilly, that’s a common habit in those with seasonal affective disorder, or SAD, sometimes called the “winter blues”.  With her husband, MIT professor Richard J. Wurtman, Judith Wurtman has long researched carbohydrates and their link to depression. The Wurtmans published a landmark article about it in Scientific American in 1989 and numerous others in medical journals since then.

What they have found:

• These “carbohydrate cravers” can eat an additional 800 or more calories a day. While many carb cravers are overweight or obese, others may control their weight by exercising more, eating less at meals, or turning to low-fat carbohydrate foods such as popcorn without butter.
• Carbohydrate cravers seem to unconsciously turn to the high-carb foods to boost mood. In another study, the Wurtmans found that carbohydrate cravers reported being less depressed after eating high-carb snack foods, while non-carb-cravers said they felt sleepy after eating them.

When carb cravers eat the high-carb food, they feel better in about 20 minutes, Wurtman says. That’s because when you eat carbohydrates, you make more serotonin, the “feel-good” hormone that is also boosted when you are on an antidepressant.”It’s our attempt to undo the depression,” she says.

Your Carbohydrate Cravings: Normal or Not?

To decide if your carb cravings in winter are normal or not, analyze them, suggests Wurtman and Edward Abramson, PhD, a psychologist and professor emeritus at California State University, Chico, who wrote the book Emotional Eating. Ask yourself these three questions:

1. Are the cravings seasonal? 
   The carb cravings associated with seasonal affective disorder (SAD) have ups and downs by season, says Wurtman. “It has to be present in the fall and winter and has to disappear in the spring and summer,” she says, to be associated with the most common type of SAD. (Other SAD symptoms: extreme fatigue, sleeping too much, weight gain, difficulty concentrating.) “It may take a year before you know that is what it is,” Wurtman says.
2. What happens right before the craving hits?
   “Craving is associated with emotional turmoil of some sort,” Abramson says. That turmoil might be depressed mood.
3. What time of day are the cravings strongest? 
   Carbohydrate cravers are most likely to experience them in the late afternoon and evening, Abramson says. That could be because the kinds of emotions that tend to contribute to cravings get worse as the day goes on, he says, especially if your depression is mild. You may be caught up in the hustle and bustle of work and family all day, and then, when things calm down, become bummed out, for instance, that your spouse is paying more attention to TV than to you, he says.

   Carbohydrate Cravings: The Brownie Fan

   Consider the carbohydrate craver once counseled by Wurtman, whose cravings were clearly out of control.

   In the summer, the woman worked in an office all day and regularly walked for exercise after work. But as soon as the days grew shorter and the temperature dropped, the women told Wurtman she would go home and hole up, too tired to go anywhere.

   One evening, feeling more depressed than usual, she got a craving for a brownie from her favorite bakery, four blocks away. She bundled up and walked to the bakery to get some brownies.

   “I have to have those brownies,” she told Wurtman. 

   She would buy them many times a week during the winter, Wurtman recalls. “She was driven to go out in the cold, icy wind to get the brownie. That’s the nature of the craving.”

   And that is the type of craving linked with seasonal depression, she says.

   Carbohydrate Cravings: Healthier Comfort

   If you’ve decided your carbohydrate cravings are out of control and you may be depressed, experts suggest seeking help from your physician or therapist.

   On your own, you can also gain some control over the carbohydrate cravings. Here’s how:

   • Time your eating to accommodate your cravings. Experts agree the carb cravings grow stronger as the day goes on. So eat as healthfully as possible at breakfast and lunch, focusing on protein-rich foods, Wurtman says.  ”In the afternoon, by the time the sun and your mood start sinking, have a carb snack — popcorn or breakfast cereal — around 4 p.m.” Then for dinner, choose pasta, rice, or waffles.   
   • Focus on carbs that are “slow foods.” One of Tribole’s favorites:  hot chocolate. “You get carbs in the milk and the sweetened chocolate,” she says. “It’s hard to guzzle hot chocolate, so you are going to savor it.”
   • Turn to carb-rich stews. Try soups and stews with plenty of carbs, such as potatoes, in the winter, Tribole says.  Besides filling you up and satisfying the carb craving, it can help when you don’t feel like cooking.  ”Cook the stews once on the weekend,” Tribole says, suggesting a big pot full, “and you’ve got meals the rest of the week.”

Enliven your look this Holiday Season by playing up either your eyes or lips, leaving the rest of your face monochromatic ~ the effect is bound to get attention as the bolden contrast accentuates shadows with various lighting.  To do this you need to choose a satin-finish foundation.  At night, matte shades look dull and dewy ones look greasy.

When your eyes or lips are the center of attention, use a light hand when applying blush.  Choose a blush with a satin texture to keep a warm and natural look adding definition to your face.  Sweep the blush from under the cheekbonesall the way up to the ears.  Building the colour gradually ~ it’s easier to add than to take away.

To create your evening “eyes”, trace the top and bottom eye lash lines with medium brown matte liner ~ be careful to get between each lash.  If you run over your make-up with a cotton swab it will help fill-in any spots.  Dust your eye lids with a shimmery brown eye shadow for added depth, blending it with a skinny, natural hair brush.

Lips that stand out in the evening deserve special attention with bold shades of apricot lipstick.  It’s an unexpected statement giving the face life.  Those who prefer gloss should look for transparent shades of pale peach ~ goopy, sticky gloss in a hot colour doesn’t look elegant.  The safest way to go for that elegant look is use slick nude colours with a topcoat of clear gloss ~ the gloss will help the colour shine and keep it from disappearing in the dark.

There’s nothing like a hint of sparkly eyeshadow to add a flirty twist to a glam night out. Jan Thomas, chief make-up artist for Max Factor says, “To make your eye colour pop, choose a colour from the opposite side of the colour wheel.” He adds that blue and green eyes work best with warmer shades like golds and pinks, while hazel and brown eyes benefit from cooler shades, like green and blue.

“When selecting your evening mood, consider whether you want to be coy or overtly seductive,” recommends Yann Vasnier, a perfumer at Givaudan who has created scents for Donna Karan and Estee Lauder.

Yann shares some great advice on finding a scent that suits your brand of sex appeal.

Flirty.  Yann recommends mouthwatering dessert notes, like berries and caramel, evoke sensuality.  Offset their sweetness with a hit of musk or amber.  A spritz on your collarbone draws attention to the decolletage.

Brazen. Heady florals like Casablanca lilies and tuberose have intoxicating aromas that are almost carnal in their intensity.  Dot the scent on your breastbone, wrists, and neck, and most importantly, wear it with confidence.

Complicated. Part of being seductive is appearing to be unavailable.  There should be a mysterious element to your fragrance that isn’t immediately recognizable.  Avoid simple scents that are dominated by a sugary note like apple or vanilla.  These are too obvious, like gaudy lingerie.  Even if a perfume has an initial burst of sweetness, it should always evolve into something more complex when it settles into your skin.

Indulge.  A sensual woman wears fragrance from head to toe.  To avoid going overboard, use a parfum or eau de toilette to highlight specific areas ~ like the decolletage and back of the knees.  Apply these to damp skin after the shower.  The scent will come through your clothing in a very subtle way and linger for hours, even after you’ve undressed.

Let’s start with Nonphysical Personality Analysis:

Are you a workaholic who spends 12 hours a day in the office?

Do you balance work with play?

Is it difficult for you to get motivated?

In the late sixties, two cardiologists Drs. Roseman and Friedman developed the “Type A” personality profile. They discovered a correlation between a certain personality type and an increased change of developing heart disease. Type A personality was characterized by extreme competitiveness, a driven desire for achievement, aggressive behavior, impatience, restlessness, feelings of constant pressure and overwhelming responsibility. Type A’s are not very good at coping with stress.

The opposing personality profile is called “Type C”. Type C persons are phlegmatic. They do not feel time constraints or responsibility. Type C’s may feel they have no real control over what happens in their lives and will postpone doing today what they can do tomorrow, next week or a month from now. Procrastinators. They tend to be submissive and passive letting others take the lead.

The “Type B” personality is the balance between these two extremes. They are assertive without being aggressive, although they are motivated they allow themselves time out to do things they enjoy. They have more of a life/work balance. They also have a sense of responsibility for their actions but know when a situation is beyond their control.

If you feel your Type A or Type C personality is chronic or creating dysfunction or disharmony in your life, or you feel constantly under pressure or hostile and out of control – then you may feel it’s time for a change. Walking can help you find a balance.

Personality change involves a long-term walking program and varies depending on the type of changes you want to make. You will need to focus on intensity, speed and duration. If you are a Type A, be careful not to become too compulsive about your walking program. Don’t spend more than an hour 3 to 5 days a week walking. A Type C might walk every day for 20 to 40 minutes at a moderate to brisk pace.

The following test will help you to ascertain where you fall within the Type A to C spectrum.

An aromatherapy candle can calm you during the holiday seasons, and the latest trend is for people to stay home and pamper themselves.

Light an aromatherapy candle, listen to soothing music, and just unwind. Nothing lifts the spirit and soothes the soul quite like the pure aroma derived from plants, flowers, woods and fruits.

It is well known that aroma reaches and influences the deepest human instinct. When essential oils are diffused and inhaled, aromatherapy not only delivers the calming benefit of fragrance, it also delivers the many health benefits unique to essential oils.

It has been theorized that when essential oils are diffused, they can increase atmospheric oxygen by releasing oxygenated molecules in the air. Not only do they increase oxygen in the atmosphere, essential oils increase the body’s ability to transport oxygen into the cells.

Did you know that the skin is the largest organ of the body, a delicate shield of protection covering us from head to toe. Since much of what we put on our skin is absorbed directly into the body, we must be sure that the products we use are truly clean and pure, natural and made from ingredients that are effective and safe.

One of the most satisfactory aspects of using essential oils is that they enter and leave the body with great efficiency, leaving no toxins behind.

Essential Oils are very powerful, however, if the oils are carefully blended, their individual properties can be greatly enhanced. The “Synergy” between the oils becomes more powerful than the individual oils. Such blends are referred to as Synergy Blends. The Walk2bFit line of Synergy Blends are 100% Natural and Pure. Each of the oils is reputed to have distinct properties that work on specific emotional states. Our four blends are formulated to increase your wellness of being in your everyday life

FUN FACTS:

Did you know it takes 6,000 pounds of Jasmine petals to produce one pound of Jasmine essential oil. In addition, Jasmine can only be picked 3 months out of the year between 2 a.m. and 5 a.m.

Did you know it takes 4,000 pounds of Rose petals to produce 1 pound of Rose essential oil ~ roughly translated that means it takes about 30 Roses to produce 1 drop of essential oil.

The Stress Factor at Holiday Time

Between the physical demands of traveling and socializing, and the emotional aspects of meeting with family, holiday time can potentially be very taxing. Environmental factors, even on a subtle scale, can also influence the general mood.  For example, at family gatherings during the holidays, emotions from the past often come up between family members.

The abundance of sugar and alcohol, paired with the insufficient daylight of short winter days can further heighten emotional reactions and stress.  Without the proper outlook and adequate time-outs for relaxation, we get our nerves and emotions wound up into a tight ball, leaving us stressed, drained of energy, and in the wrong frame of mind to enjoy our loved ones.

1. Slow Down and Lighten Up
Most of us make our holiday plans first and then figure out how we’re going to manage the logistics later. This sort of over-commitment and attempt to please everyone is sure to lead to stress and hurt feelings. Realize your limitations first and cut back on the commitments in your calendar of events. The more you lighten your load, the more you will enjoy your friends and family when you are at a gathering.

2. Be in the Present
Start off your day with an intention of being aware and in the present all through the day. Create and declare an affirmation that will set the tone of your whole day. For example: “Today I want to be clear in my mind, so that I can make the correct decisions. I want to be healthy and connected to my loved ones and myself.”

Not only will you be better equipped to cope with stress, you might even find some new perspectives that you didn’t see before. When you start with awareness, you have the opportunity to enjoy a healthy outlook and a good mood all through the day.

3. Naptime: Not Just For Children
How many of us feel guilty when we are not constantly in motion? Most parents know that overtired and hurried children are headed for a breakdown.

Unfortunately, adults are woefully unaware of the impact of stress on their own emotional lives. Rest and relaxation are crucial for renewal and balance, and never more than at holidays when we are constantly conversing with family members and speedily traveling from one place to the next with crowded throngs of other holiday-goers.

Activities for children like naptime and quiet time are designed to help them rest. You can also benefit from structured times for relaxation. Even a 15-minute nap or meditation session by your self can reinvigorate you.

4. Be Thankful
Sometimes when you are in a bad mood, it helps to put your life in perspective. If your basic needs are being met, be thankful. If you are surrounded by friends and loved ones, be thankful. Add up everything you are thankful for in your head and see if your mood doesn’t improve.

5. Hit Your Reset Button with Breathing Exercise
For thousands of years meditation has been practiced in the East as a tool for inner peace and spirituality. This doesn’t mean you have to be on a remote mountaintop to meditate. You can do it anywhere and at any time; all you really need is a quiet corner. Meditation is a great method to decompress and melt tension away during your busy day.

Try this breathing exercise, adapted from Chinese qigong meditation. Slow down and deepen each breath you take.

With every exhalation, utter the word calm in your mind and breathe out the tension from each part of your body, beginning from the top of your head and working your way down to your feet.

Release the remaining tension through your toes and the bottoms of your feet. You will be amazed at how energized you feel!

I hope you have a joyful holiday season! May you live long, live strong, and live happy!

Source Reference: Dr. Mao

Drop your head to one side. Gently roll it around in a wide circle. Repeat three to five times. Then reverse directions, and gently roll your head in a wide circle the other way. Repeat three to five times.

Lift both shoulders in a shrugging motion. Try to touch your ears with your shoulders. Let your shoulders drop down after each shrug. Repeat three to five times.

Raise both arms straight above your head. Interlace your fingers, like you’re making a basket, with your palms facing down (towards the floor). Stretch your arms towards the ceiling. Then, keeping your fingers interlaced, rotate your palms to face upwards (towards the ceiling). Stretch towards the ceiling. Repeat three to five times. If you’re not comfortable with your arms overhead, try the same move with your arms reaching out in front of you.

Reach down and grab your right knee with one or both hands. Pull your knee up towards your chest (as close to your chest as is comfortable). Hold your knee there for a few seconds, before returning your foot to the floor. Reach down and grab your left knee with one or both hands and bring it up towards your chest. Hold it there for a few seconds. Repeat the sequence three to five times.

Lift your feet and stretch your legs out. Rotate your ankles and feet, three to five times in one direction, then three to five times in the other direction.

It’s Christmas in a couple of weeks and holiday music is playing at just about every mall across America. Tis the season to be jolly! We’re getting out our shopping lists and taking inventory on who’s been naughty and nice. Shopping for the special people in our lives is one of the most enjoyable parts of the holiday season. We plan our shopping events in advance, set the alarm and wake up early to head out for the best deals we can find. We head straight for the mall where cinnamon and nutmeg fill the air accompanied with melodic holiday music as we shop ‘til we drop!

How many of us go home and soak our feet after those long hours of walking and waiting in long lines, only to find the early morning eager shopper has now become the holiday scrooge. Sore feet take the fun out of holiday shopping, but with a good pair of shoes, arch supports, and a dose of old fashioned preparation, a trip to the mall can be enjoyable, even on the longest of days. Turn your shopping experience into a fitness experience through mall walking.

Millions of Americans across the country have found a wonderful way to turn the mall into more than a seasonal shopping experience. Mall walking is a trend sweeping across America. Malls were designed to make your shopping experience more convenient, and it’s a given that those long passages and walk paths are also a great way to get fit too.

When cold weather makes the idea of walking seem like a chore, malls are a friendly, social place to get the exercise you need to lose weight and feel great. Here are answers to some of the most common questions about mall walking.

Can I lose weight by mall walking? You can lose weight with any form of exercise, as long as you exercise away more calories than you take in. The distinction is where you walk, so mall walking is the perfect exercise. Walking in a mall allows you to walk anytime - day or night without having to worry about safety issues or climate.

How is mall walking different from other fitness programs? Mall walking is different from other fitness programs because it’s more social. You get to know people at the mall who come and do the same thing as you’re doing. I look at a mall that has a good, solid walking program as a community of health. In other words, people see others practicing a healthy lifestyle, and because walking is so easily social, people get to know each other very well within the mall walking environment.

Is mall strolling less effective than brisk walking? To reap the stress-busting benefits of walking, you don’t need to pound the pavement or push yourself really hard.

In fact, at least one study compared the results of different types of walking. Researchers recruited 135 volunteers and divided them into five groups. Three of the groups took up walking–one at a brisk pace, the other two at a low-intensity pace. The fourth group practiced mindful exercise, which is based on the principles and movements of Tai Chi. The fifth group served as controls–meaning, they were asked not to change anything about their lives. The study found that a comfortable stroll can be just as effective as a brisk walk. The key is to use your mind while you’re moving your body.

Step by Step - What happens to your body when you walk?

Minutes 1 to 5 — Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your walk. Your heart rate revs from about 70 to 100 beats per minute (bpm), boosting blood flow and warming muscles. Any stiffness subsides as joints release lubricating fluid to help you move more easily. As you get moving, your body burns 5 calories per minute, compared with only 1 per minute at rest. Your body needs more fuel and starts pulling from its carb and fat stores.

Minutes 6 to 10 — Heartbeat increases from 100 to about 140 bpm, and you’re burning up to 6 calories a minute as you pick up the pace. A slight rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood and oxygen to working muscles.

Minutes 11 to 20 — Your body temperature keeps rising, and you start to perspire as blood vessels near the skin expand to release heat. As your walk becomes brisker, you’ll be burning up to 7 calories a minute and breathing harder. Hormones such as epinephrine and glucagon rise to release fuel to the muscles.

Minutes 21 to 45 — Feeling invigorated, you start to relax as your body releases tension, thanks in part to a dose of feel-good chemicals such as endorphins in your brain. As more fat is burned, insulin (which helps store fat) drops - this is excellent news for anyone battling excess weight or diabetes.

Minutes 46 to 60 – Your muscles may feel fatigued as carb stores are reduced. As you cool down, your heart rate decreases and your breathing slows. You’ll be burning fewer calories but more than you were before you started. Your calorie burn will remain elevated for up to 1 hour.

When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here’s what to do:

Adopt the right attitude - Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.

Aim for the a.m. - Walking first thing in the morning, before anyone else is out and about gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. “When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity,” she notes.

Seek out new scenery - The more appealing your surroundings, the calmer you’ll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.

Enjoy the holiday festivities and malls this season - aching feet do not have to be a part of your shopping experience. I can’t emphasize this more and I will repeat myself ‘til I am holiday red in the face: Wear your comfort shoes and arch supports, it will make a world of difference.

Happy Holidays,

Maribeth Bunch

Founder, Walk2BFit.Com

Foods you want to dig into this holiday season:

Beets
Beets are one of the best sources of folate, a nutrient which lowers your blood levels of homocysteine, an inflammatory amino acid produced by the body.

One cup of beets provides only 60 calories, no fat, about 40 percent of your daily value for folic acid and four grams of fiber. Enjoy beets raw, sliced…. or prepare a delicious beet salad by tossing them with olive oil and a splash of lemon.

The leaves and stems are also packed with nutrition - sauté with garlic, olive oil, kosher salt, ground black pepper and dig in!

Cabbage
Part of the cruciferous vegetable family, one cup of chopped cabbage contains 20 calories, two grams fiber and is loaded with sulforaphane, a cancer fighting chemical that’s been shown to decrease cellular damage throughout the body. Add cabbage to your salads, order steamed ‘moo shoo vegetables’ at your local Chinese restaurant (request sauce on the side and go easy!), or prepare low-calorie coleslaw.

Guava
Guava is a tropical super fruit. One cup provides 110 calories, 376 milligrams Vitamin C (that’s more than 300 percent of the daily value), 699 milligrams potassium and nine grams of fiber!Guava also provides a hearty dose of lycopene - an antioxidant that appears to fight prostate cancer (when it comes to lycopene, most people only think about tomatoes). You’ll find this exotic fruit in Latin grocery stores and at high end markets.

Swiss Chard
This vegetable’s greatest health benefit comes in the form of lutein and zeaxanthin - a matched pair of antioxidants - found in high concentrations in the tissue of the macula.

Because they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula-and greater pigment density means better retina protection, and a lower risk of macula degeneration. One cup steamed Swiss chard provides only 35 calories.

For a few more calories, try this delicious recipe: Over high heat, warm two tablespoons olive oil in a large, non-stick frying pan. Add two cloves garlic and cook one to two minutes, stirring constantly.

Add two pounds Swiss chard and sprinkle with kosher salt. Cook four to five minutes until the Swiss chard is soft and reduces half in volume. Serve immediately.

Data Source 2007 Joy Bauer Nutrition

Rein in your appetite with these feel-full foods.

WebMD Feature

Anyone who has ever been on a diet is familiar with the gnawing feeling of hunger that occurs when you cut way back on calories. And after a few days of feeling deprived, most dieters throw in the towel. But what if you could cut calories, yet still eat plenty of food, and not be plagued with constant hunger? Experts say that if you choose foods that help curb hunger, as well as become more mindful of your eating behaviors, you can actually eat more and still lose weight.

American Dietetic Association spokesperson Dawn Jackson Blatner calls it the “dieters’ dream come true” trilogy of fullness foods: “If you have at least one or more foods that are high in water or fiber and lean protein at all meals, you will feel full on fewer calories.”

High-Water, High-Fiber Foods Help Curb Hunger

Foods high in water and fiber, like fruits and vegetables, are the so-called high-volume foods. They add bulk to your meals and help fill your stomach.

Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the “volumetric” theory of eating more low-calorie, high-volume foods.

“We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day,” says Rolls.

Indeed, Consumer Reports magazine recently named Rolls’ Volumetrics program as the best-researched diet plan.

There are basically two simple volumetric strategies, says Rolls: “Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat — but not so much that the dish loses it taste.”

How does it work? Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly. In addition, the simple act of seeing a large amount of food — like a big salad — can help you feel more satisfied.

The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you’re on a restrictive diet.

Lean Protein Can Reduce Hunger

There is growing evidence of the power of lean protein, like lean meat, fish, poultry, soybeans, and eggs, to help with fullness and weight loss.

“You are most likely to feel fuller after eating protein than other nutrients, including fiber, and one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry,” says Purdue University nutrition professor Wayne Campbell, PhD.

Two recent studies from Purdue demonstrate the satisfying nature of lean protein. In one study, female participants who took in about 30% of their calories from lean protein felt more satisfied and maintained muscle mass better than another group that ate less protein.

Shoes

Look for shoes in neutral shades: They blend well with skin or hosiery, making your legs look longer and leaner.

Another option: Draw the eye away from trouble areas and add punch to any outfit with heels in an unexpected print or color.

Reveal some toe cleavage with pumps that are cut low in the front (with a low vamp) to lengthen the look of your leg.

Chunky-heeled shoes balance a thicker leg; thin, stiletto heels emphasize it.

Accessories

Choose a purse that’s in proportion to your body. A small purse can make a larger body look even bigger.

Carry a short-handled purse in your hand (like a tote bag) if you have a larger upper half. Lower half larger? Wear your bag on your shoulder for balance.

Skirts/Pants

A skirt with a slight flare at the bottom keeps larger hips in proportion.

Midrise slacks (which sit mid-way between belly button and hips) with a 2- to 3-inch-wide waistband will help cover some of your stomach and make your butt look smaller.

Pants with a slight flare will balance out your rear.

Trousers that have a crease down the center elongate and slim the leg.

Lingerie

Choose sheer black pantyhose (the most slimming shade).

A good-fitting bra should lie flat against the skin between your breasts, and the back shouldn’t ride up toward your shoulder blades. Bra cups should mold to your breasts.

Control garments, from panties to camis, can create a slimmer line. Don’t be embarrassed to try them on. Do a comfort check—could you wear it all day?

Bring a thin dress, skirt, or shirt into the dressing room to see if the control garment creates any tell-tale bumps.

Tops

Fake a flattering hourglass shape: Wear a shell and cardigan in a solid color, then fasten the center two buttons.V-shape necklines or stand-up collars are universally flattering and slimming on most women.

Wrap tops can accentuate the narrowest part of your upper body.

Jackets that cinch below the bust or have darting define your waist.

A single-breasted suit jacket with three or four buttons will elongate a larger upper body. (Double-breasted jackets add bulk.)

Here’s good news for chocolate lovers: dark chocolate (as opposed to milk or white chocolate) contains healthful flavonoids similar to those found in tea, red wine, fruits, and vegetables.

Studies have shown that small portions of dark chocolate can improve blood vessel flow, especially in older adults, and may improve blood sugar and insulin sensitivity to help reduce the risk of diabetes.

One study, published in the journal Hypertension, reported that the antioxidants found in dark chocolate could help reduce high blood pressure. The study participants who ate chocolate also reduced their LDL “bad” cholesterol levels, and improved insulin sensitivity. A little chocolate goes a long way, however. The study subjects were limited to a small portion of dark chocolate per day and cut calories elsewhere in their diets to avoid weight gain.

http://www.walk2bfit.com

Before you hit the pavement, there’s some information you must know to help you go the extra mile to enjoy walking and go the distance.  Posture alignment is critical to the success of ANY fitness program – especially if you have extra weight causing stress to your joints, bones and ligaments.

Basically, it all comes down to the fact that your feet were designed to walk on natural surfaces like sand, grass, dirt - natural terrain. Through the evolution of an industrialized society, we have trained our feet since infancy to walk on hard surfaces with “shoes”. Most of these shoes were incorrectly fit and lacked proper support. So not only did we remove the natural ability for our feet to function as nature intended, we also removed the support our feet needed to correctly support our body structures and naturally align our bodies to be able to stand for extended periods of time and engage in activities without discomfort and pain.

By removing the ability to walk barefoot on natural surfaces, our bodies have adapted to the new foundations we have placed them on — these new foundations (shoes on concrete or unforgiving surfaces) do not correctly align our bodies or provide the shock absorption needed to reduce step shock. Instead, our ligaments, joints, back, ankles, and feet go through a daily beating due to the extra weight bearing pressure (up to 5 times your body weight) — OUCH!

When walking and physical activity hurts, our brain sends impulses, subconscious messages, to the rest of our body that say “HEY — What do you think you’re doing? STOP!” our body listens to those messages and we have built in mechanisms that either compensate for the pain into other areas of our bodies or we STOP. Even the expensive comfort shoes simply stop working after a few days.

Those shoe inserts you purchased at the drug store just aren’t doing the trick after the first week or so – you’re back to the drawing board seeking solutions to relieve the pain and discomfort to help you get through the next mile.

Eventually, you run out of solutions. Discouraged and disappointed in yourself, feeling like a failure, you hopelessly reach for the ice cream in your freezer. Defeated by pain. So, you quit ‘til next year’s New Year’s resolution and then you start all over – year, after year. Welcome, you have just made the “yo-yo” dieters membership club.

If it makes you feel better, it’s not just you. Millions of people around the world experience this day in and day out – this is what feeds a multi-billion dollar weight loss industry – your dream of a slimmer, fit YOU. The great news is we have the research to support the fact that you don’t have to be discouraged any longer. There is a way to walk – pain free. There is a way to place your body into correct posture alignment so you can walk the extra mile in COMFORT and finally achieve your dreams. The secret to walking pain free is in your shoe!

This blog is designed to educate and inspire you to get on your feet and walk towards good health. Before you get started walking for weight loss, you need to get your body into correct posture alignment and redistribute your body weight to take the pain away. All you need to get on the right foot is the “gym” in your shoes — your feet and your Walk2BFit Xtra Steps Arch Supports™.  Visit our store at http://www.walk2bfit.com and take advantage of summer savings!

If you are experiencing foot pain or any irregularities of the feet, please see your local podiatrist.

You may not think of beauty products when you hear “green” or “natural”, but these are some of the most important items in your daily regimen that should be natural. Because makeup touches your skin, whatever is in the makeup can enter your body. Choosing natural makeup products means preventing toxins, parabens, and other potentially harmful substances from getting into your body.

There are several natural beauty brands out there that make a wide variety of high quality natural products. One of these brands is Burt’s Bees. Burt’s Bees is all about natural products that are good for you and good for the earth. They use natural ingredients from the earth while minimizing their impact on the environment. Burt’s Bees helps support environmentally friendly business practices and does not test on animals. They have a great line of natural beauty products, including their very popular lip shimmers. These add a hint of color and a bit of shimmer, while moisturizing the lips. Burt’s Bees Lip Shimmers come in seven different colors, such as Champagne. If you prefer more than a little shine, they also offer lip glosses. Burt’s Bees Lip Gloss Tube in Zesty Red, for example, gives you a hint of red color with a ton of shine. Plus, it’s fruit flavored! Another favorite makeup product is the Burt’s Bees Natural Cosmetics Vanishing Facial Powder. This powder helps improve the appearance of fine lines and wrinkles, while controlling shine.

Another notable natural brand is Dr. Hauschka Skin Care. Started over 40 years ago, this brand takes a holistic approach to making beauty products. They use plant based ingredients, sourcing as many of their ingredients as possible from certified Biodynamic and organic sources. They also use eco-conscious packaging and do not test on animals. Dr. Hauschka has an extensive line of highly rated makeup products as well. Their Liquid Wand Concealer uses therapeutic botanical and mineral ingredients to blend and conceal imperfections while soothing the skin. Their Translucent Face Powder uses rose petal extract and silk to combat shine. For color cosmetics, they offer products like eyeshadow with silk and talc powder and lipstick with rose petal extract and jojoba oil.

Physicians Formula is famous for their hypo-allergenic products. Lately, they’ve entered the mineral makeup market, as well as the organic makeup market. Their latest line, Organic Wear, features 100% natural origin makeup with no harsh chemicals, parabens, or synthetic preservatives. It also comes complete in eco-conscious packaging. The Organic Wear Concealer Stick in Soft Green was designed to hide red and pink imperfections while remaining smooth and blendable. They also offer a Translucent Pressed Powder and a Natural Bronzer to further give your face that natural, healthy look. You can give yourself a soft, rosy glow or a more dramatic look with their Blush in Blushing.

Kiss My Face is a terrific natural brand with a vast selection of highly recommended products. Their 3-Way-Color for Lips, Cheeks, and Eyes is an extremely versatile product that moisturizes as it adds sheer color. It contains no chemicals, was not tested on animals, and is 100% biodegradable. Additionally, it has an SPF 8 to protect against sun damage.

Juice Beauty products are up to 95% certified organic. Known mostly for their top notch natural skin care products, they also offer a fantastic natural lip plumper, perfect for the beauty- and eco-conscious consumer. The Juice Beauty Lip Plumper uses amino acids to plump the lips, cane sugar to refine, and organic orange juice and essential fatty acids to moisturize. It even helps fill in little lines around the lips.

Tarte is not known as a natural brand, but their cheek stain in Full Blossom is preservative, paraben, mineral oil and phthalate-free, and contains natural mineral pigments and botanical ingredients. Additionally, a portion of the proceeds from the purchase of this product will go toward Sambazon’s Sustainable Acai Project in the Amazon Rainforest. Full Blossom is two universally flattering pink shades, swirled together for a fresh look.

CARGO has a wonderful line of natural lipsticks called PlantLove. They contain botanical ingredients and no mineral oils or petroleums. Additionally, all of the packaging, down to the actual lipstick tube is biodegradable! The outer carton is made with biodegradable flower paper, infused with real flower seeds. You can moisten the carton, plant it, and beautiful wild flowers will grow. And, if that wasn’t enough, $2 from the sale of this lipstick goes to St. Jude Children’s Research Hospital™. It’s not only an environmentally and socially conscious lipstick, but a great looking one too. There are 20 gorgeous shades, 9 of which have been designed by celebrities like Mariska Hargitay, Lindsay Lohan, and Evangeline Lilly.

Going “green” may be a trend currently, but hopefully it will soon become a lifestyle for more and more people. It’s not about making a huge lifestyle change, it’s about making small changes, one at a time. You don’t have to go out and buy an electric car right away, but you can go out and buy green eyeshadow!