From the category archives:

Must Reads

Taking Care of Your Skin: Things You May Not Know

by joi on March 7, 2010

If you’re anything like me, when the weather’s warm, you have a hard time staying inside. The past few days, I’ve felt kind of like a cat – I loved the return of sunshine so much, I just wanted to lie down in the yard and sun myself. Two of our outside cats are doing just that right now. One of the younger ones keeps wanting to play with one of the older ones, but she’s only interested in sunning. She just shot him a look that let him know that he wasn’t to disturb her sunny slumber ever again.

Since he just rolled over to face the other way, I’d say he got the message.

Since Old Man Winter has finally packed up his bags and seems to finally be leaving, I thought a sun safety article was in order to remind us all to b careful with something we’ll have for the rest of our lives – our skin. I love winter more than most people. While 9 out of 10 people are dreading a snow storm, I’m hoping for as many inches as possible. But even I was growing tired winter this year – he really overstayed his welcome this time. Now it’s time for glorious spring followed by glorious summer! All I can think about is baseball, bird watching, feeding squirrels, grilling out, planting flowers, homemade lemonade, ice cream, and more baseball.

Let the fun in the sun begin – AFTER we remind ourselves of the importance of our skin and how vital it is that we take care of it.

Facts About Skin Cancer

Skin cancer is the most common form of cancer in the United States.
More than one million instances of skin cancers are diagnosed each year.
Each year there are more new cases of skin cancer than the combined incidence of cancers of the breast, prostate, lung and colon.
One in five Americans will develop skin cancer in the course of a lifetime.
In 2004, the total direct cost associated with the treatment for non-melanoma skin cancers was more than $1 billion.
About 90 percent of non-melanoma skin cancers are associated with exposure to ultraviolet (UV) radiation from the sun.
Up to 90 percent of the visible changes commonly attributed to aging are caused by the sun.
The incidence of many common cancers is falling, but the incidence of melanoma continues to rise significantly, at a rate faster than that of any of the seven most common cancers.
More than 20 Americans die each day from skin cancer, primarily melanoma. One person dies of melanoma almost every hour (every 62 minutes).

Realizing the Dangers of Skin Cancer

For some outrageous reason, I’ve noticed that the majority of people seem to think of skin cancer about the same way they think about psoriasis or exzema. “Eh, it’s just a skin condition that you put a little cream on… have it scraped off at the worst. I’ll take my chances for my golden tan.“ Dumb. Then you’ll get the crowd that tells you how addictive the feeling is from baking in the sun or under the heat lamps.

Is the feeling worth dying for? One person dies of melanoma almost every hour…

Skin cancer isn’t a rash, for crying out loud. It’s cancer. C-A-N-C-E-R. And it’s one of the cancers that we can do the most to avoid. I guess that’s the good news and the bad news, all rolled into one, because can is never spelled W.I.L.L.

More Skin Cancer Facts from Skin Cancer.org

MEN / WOMEN

The majority of people diagnosed with melanoma are white men over age 50.
Five percent of all cancers in men are melanomas; Four percent of all cancers in women are melanomas.
Contrary to popular belief, recent studies show that people receive a fairly consistent dose of ultraviolet radiation over their entire lifetime. Adults over age 40, especially men, have the highest annual exposure to UV.
Between 1980 and 2004, the annual incidence of melanoma among young women increased by 50 percent, from 9.4 cases to 13.9 cases per 100,000 women.
The number of women under age 40 diagnosed with basal cell carcinoma has more than doubled in the last 30 years; the squamous cell carcinoma rate for women has also increased significantly.
Until age 39, women are almost twice as likely to develop melanoma as men. Starting at age 40, melanoma incidence in men exceeds incidence in women, and this trend becomes more pronounced with each decade.
One in 39 men and one in 58 women will develop melanoma in their lifetime.
Melanoma is one of only three cancers with an increasing mortality rate for men.

INDOOR TANNING

Ultraviolet radiation (UVR) is a proven human carcinogen, according to the U.S. Department of Health and Human Services.
Frequent tanners using new high-pressure sunlamps may receive as much as 12 times the annual UVA dose compared to the dose they receive from sun exposure.
Seventy one percent of tanning salon patrons are girls and women aged 16-29.
First exposure to tanning beds in youth increases melanoma risk by 75 percent.
People who use tanning beds are 2.5 times more likely to develop squamous cell carcinoma and 1.5 times more likely to develop basal cell carcinoma.

PEDIATRICS

Melanoma accounts for up to three percent of all pediatric cancers.
Between 1973 and 2001, melanoma incidence in those under 20 rose 2.9 percent.
Melanoma is seven times more common between the ages of 10 and 20 than it is between 0 and 10 years.
Diagnoses – and treatment – are delayed in 40 percent of childhood melanoma cases.
Ninety percent of pediatric melanoma cases occur in girls aged 10-19.

To keep yourself and your family safe, make sure everyone understands that Skin Cancer is dangerous – even fatal. E-Mail them a link to this article – tell them you’ll buy them lunch if they’ll read it, word for word. Use my oldest cat’s name (Hannah) as a test question to make sure they did! I’m a mother, I know the secrets of staying on top of the game.

Sun Safety: Avoid Skin Cancer

If you have things to do outside (walking, mowing, gardening), do them before 10 A.M. and after 4 P.M.
During the hours from 10 to 4, stay in the shade as much as possible.
Don’t burn!
Avoid tanning booths. As the US Department of Health and Human Services states, UV radiation from either the sun or tanning machines is a proven human carcinogen (cancer-causing agent) and considerable research shows it is the chief cause of skin cancer.
Use a sunscreen with an SPF of 15 or higher every day, even if you’re certain you’ll be in the shade most of the time. Reapply often.
Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses.

A Healthy Diet to Prevent Skin Cancer

Get this: People who eat three servings of spinach a week decrease their risk of skin cancer by 55 percent! Popeye was onto something. Spinach contains folate, vitamins A, C, and E, lutein, and zeaxanthin – these nutrients boost your skin’s resistance to sun damage. Eat spinach in salads, pasta salads, on sandwiches, in pesto, in pasta, in Spinach and Artichoke dips, etc.
Thanks to Lycopene, tomatoes also reduce your chances of getting skin cancer or even getting sun-burned. Pair tomatoes often with spinach for double-the-protection. Throw both into salads, sandwiches, pasta, and use them as pizza toppings.
Black raspberries and pomegranates are also on Real Age.com’s list of foods to eat for healthier skin.
Saving the yummiest for last – Dark Chocolate! Dark Chocolate (one of my reasons for living) has a great reputation for many health benefits. I was overjoyed to see that it just keeps getting better. Did you know that dark chocolate boasts more cancer-fighting chemicals than green tea and red wine? That makes each bite, somehow, taste even sweeter. According to Real Age: ….in a study that thrilled chocolate lovers, women who drank a daily cup of cocoa made from 3 ounces of good dark chocolate (70% or more cacao) had thicker, moister, smoother skin that was also more resistant to sun damage . . . in just three months, thanks to chocolate’s potent flavonols.

Of course, just because you know that you can help protect your skin with a healthy diet – that isn’t an invitation to be a sun goddess or god. Experts agree, we need between 10 and 20 minutes of sunshine each day. It helps our body make Vitamin D and it boost our mood. But between 10 and 20 minutes is all we actually need. An excess is just courting danger… the kind of danger that none of us need or want.

Have fun but be smart and be safe.

Make a Difference in the Life of a Child This Christmas

by joi on December 4, 2009

in Helping Children, Make a Difference, Must Reads, Positive Thought

Toys for Tots Bear

“We make a living through what we get, but we make a life through what we give.” – Winston Churchill

During a Christmas season when all of us are feeling the tightening of the money belt,we have to be careful not to get sidetracked with the wrong kinds of thoughts…. “stinkin’ thinkin’” as it were. Christmas shouldn’t be a time for worrying, fretting, or stressing over how much we’re able to buy or not buy. Christmas is a time for celebrating!

Now, having said that, I completely understand wanting to have the house all decked out in beautiful colors and lights. I understand wanting to have oodles of cookies, piles of fudge, and jars of homemade candies. As a doting (there really can be no other word for it) wife and mother, I most certainly understand wanting to buy your husband the best sweaters, your daughters the loveliest lovelies, and your sons the best games. What’s more, we want them all wrapped in the most gorgeous gift wrapping possible.

Then there’s the bank balance – letting you know, every step of the way, that this year isn’t quite like any other. At least not one like most of us have ever seen. Since I can remember, Christmas was always bright, wonderful, and lavish. As an only child, most Christmases presented me with so many presents I was positively worn out at the end of it all.

However, none of the toys, stuffed animals, bikes, barbie airports, barbie townhouses, dolls (not even the one that tumbled) symbolize Christmas for me. When I think back over my favorite Christmases, I think of…

My MeMe’s divinity – she was paralyzed on one side but could outbake just about anyone!
My mom’s peanut butter fudge
The year my grandmother set out her Nativity set and gave Mary’s position to a shepherd and put Mary in the back with the sheep. When I asked her why she wanted to change history, she nearly collapsed in laughter. I was 10 at the time, but her laugh is still in my mind… and heart.
The year my mom broke with tradition and decorated her tree all fru-fru like with mauve bows, angel heads, and baby’s breath. My very traditional dad snarled at it every time he passed by it. One night as he happened to be turning off the lights, my mom called from the back of the house, “Turn off the tree lights, we don’t want it catching fire!” Just then, he flipped the switch back on and winked at me.
The first year my husband and I were married – he was in the military and money wasn’t exactly flowing in our direction. We went to a craft’s store and loaded up on supplies. Then we went home and, after I baked us some warm chocolate chip cookies – we made gifts for everyone in our family. They still have, and treasure, them! We had a blast, too. I do remember, however, losing my husband a few times during the process when football was on television. Then, again to be fair, he lost me a few times when UK basketball was on.
Watching Christmas specials with our girls when they were little. These days, if Johnny Depp, Miley Cyrus, or Tyra isn’t in the special – my girls aren’t in the room. That’s cool with me, my cat Alexa and I watch them anyway!
I remember our cat Prissy always climbing the Christmas tree -every single year! I stopped using breakable ornaments when she was still alive, because I didn’t want her hurting herself. Get this – I didn’t even use the hooks during the Prissy years. When she hit 20 years, she didn’t get much higher than the bottom branch, but she still gave it a go. Thankfully, Alexa (a good 10 pounds heavier) is content to lie under the tree and sneak into presents.

The list of memories goes on and on and on, but the remarkable thing is, what I received or didn’t receive is nowhere near the top of the list. It just didn’t matter. Laughter did, love did, chocolate did. And Mary in the field.

If you’re cutting back this year, don’t fret it and don’t sweat it! In fact, I’d like to make a suggestion: Take a particular area and do something completely selfless and wonderful instead. For example: If you planned on decorating the outside of your house, use the money for Toys for Tots instead. Go to the website and find out when they’ll be collecting toys in your area, then go straight to the store and buy some fantastic toys to give. If you do this (for example) in place of lighting up your house – you will have a great deal of money to spend on toys.

Which had you rather light up – your yard or the face of a child in need. Not even close.

Another suggestion: If your office normally has a huge Christmas party or dinner, suggest this year that each individual brings in a toy for children. Then, appoint someone to take the collection to Toys for Tots or another agency which is moving Heaven and earth to help children. If you and I are feeling the pinch this year, for crying out loud (literally) can you imagine the predictament others are in? The thought of a child not having a present on Christmas makes me want to cry. (In fact, there come the tears now.)

I’m just incredibly afraid that, this year, toys and donations are going to be especially low and there will be many, many children left out.

Please, please, please go to Toys for Tots right now and learn more about your local campaign.

If you make one precious child smile this Christmas – whether you realize it or not, you had a richer Christmas than most could ever hope for. The smile on a child’s face will warm God’ s heart more than a billion lights. I suspect it’s the kind of light show angels line up to see!

Toys for Tots

61 Ways to Feel Happier During the Holidays

by joi on November 23, 2009

in General, Helping Children, Must Reads, Positive Thought

Christmas ornament

The holidays can be either the happiest time of the year or the saddest. For those who have reasons to feel sad (lost loved ones, grown children, divorce, a recent break up, loved ones who’ll be away from home on Christmas…), all of the ridiculously happy faces only add to their own unhappiness – Why can’t I feel as happy as everyone else? If you recognize yourself in this scenario, don’t give up hope just yet. You don’t have to face Thanksgiving and Christmas with a frown on your face or a tear in your eye.

Below are some suggestions for putting the Happy back in Happy Thanksgiving and the Merry back in Merry Christmas. A lot of them would actually work for any time of the year – after all, the blues aren’t exclusive to the Holiday Season!

Number one for a reason: Buy and wrap new toys for the different Toys for Children programs in your area. Find the prettiest, brightest Christmas paper (or bags) you can find and let the joy that they’ll bring to underprivileged children fill your heart and soul. Think about their little faces lighting up and about the fact that they’ll have something to brag about to other kids about when they go back to school. Blues? What blues?
Go to your local animal shelter and adopt a couple of new babies! It’s just not possible to be miserable when you’re giving a wonderful new life and home to a couple of precious cats or dogs. Buy them new fluffy beds, bright food and water bowls, and (of course) toys.
If cats or dogs are out of the question for some reason, head off to a local pet store. You’ll find hamsters, guinea pigs, and a host of little cuties looking for love.
Work a puzzle.
Buy a coloring book and crayons and don’t worry about staying inside the lines. Extra points if you grab one with Santas, Elves, and candy canes.
Make homemade boiled custard.
Go to Starbucks for a special latte of the season.
Take someone who always makes you laugh out to lunch.
Take a ride around town with the radio blaring. Sing out loud to each and every song.
Watch It’s a Wonderful Life.
Go up to a department store Santa and ask, “So, what do you want for Christmas?”
Watch re-runs of your favorite sitcoms. I Love Lucy, Sanford and Son, Andy Griffith, Roseanne, Friends… If it tickles your funny bone, give it a chance to do so.
Volunteer.
Make taffy.
Bake sugar cookies and cut them into wonderful different shapes.
If you have a blog, give it a new look. Change the colors, graphics, or whatever. Mixing things up can be fun.
Check with a local nursing home. See if it’d be okay to give each resident a cute little snowman or Santa. If you’re allowed to do so, deliver each one personally and visit for as long as they’ll have you. I don’t even have to tell you how much this would mean.
Put up a Christmas tree with the gaudiest, most pimped out decorations you can find! (On a safety note, if you have pets, skip the garland and silver icicles.)
Move that body! Pop in an exercise dvd, ride a stationary bike, or clean house with a vengence. Physical activity releases feel good endorphins that’ll have you back in the fa la la la la in no time.
Go see The Blind Side while it’s in theaters. After that, buy the dvd. Also, read about the family behind the movie.
Make a list of the people and things you are thankful for.
Make a list of the people in your life. Now go back and, for each one, think about one of the times they made you laugh out loud. In no time at all, you’ll be laughing out loud again.
Make someone’s day. Compliment a loved one, cook their favorite meal, bake their favorite cookies, or write them a heart-felt note telling them how much they light up your world.
Don’t over-expect. Real life is not Little House on the Prairie. People generally don’t stand around the table singing carols, spew lovely little speeches, or hug out of the blue. If my family behaved this way I’d think someone had spiked their egg nog. Accept and love your family just the way it is. Yes, they’re quirky. Sure, they leave their socks all over the place. No, they don’t say “Thank you” nearly often enough – but they’re your’s and you love them, quirks and all. (Besides, if we were to be honest, don’t we own a few quirks ourselves?) Also, don’t over-expect with yourself. You are going to flat wear yourself out if you try to bake every recipe in your favorite cookbook and you’ll flat ruin yourself if you try to get everyone all of the presents you want to get them. Dial down!
Be sure you get enough sunlight. Open up the blinds and let the sunshine in. It can make a real difference in how you feel.
Did you know that learning something new can lift even the nastiest mood? Pick a subject that you know very little about and research the heck out of it. It’ll give your brain a great workout and your spirits will soar. Learning feels good, pure and simple.
LOL Cats – This website should come with a warning, You Will Become Addicted to the Fun.
Chocolate. I’m not even kidding – eating chocolate is a shortcut to a better mood.
Well, that’s Bananas! Science has proven that eating a banana can make you feel more relaxed. This fun fruit contains tryptophan, which helps the body manufacture serotonin. Serotonin is a natural relaxant. What s more, low levels of serotonin tend to go hand in hand with depression. Monkeys are on to something here.
Get plenty of rest. Sometimes what we think are “blues” are actually just the “drags.” During this time of year we actually need MORE rest, yet we tend to get less.
Get as much fresh air as possible.
Eat healthy foods.
Smile even when you’re in the room alone.
Find a church home. Having a church home and family are wonderful blessings – but for the individual who is feeling lonely, they could make all the diffenece in the world.
Research your family’s history. You’ll probably meet some very interesting characters along the way. It’s fun and it’s educational.
Take up crafts. My youngest daughter and I were talking about this recently. We both want to learn to make jewelry and other crafts, we want a sewing machine, and I want to make a huge doll house and fill it with little furniture and people! The more we talked about it, the more excited we got.
Re-arrange the furniture in your living room.
Wake up a tired room by giving it a whole new look and vibe. If your bedroom has been green and white since Carter was in the White House, but a bright red (or blue, purple, or orange) new comforter and contrasting pillows. The happier the colors, the better.
Watch Runaway Bride, starring Julia Roberts.
Buy a new, fun set of dishes.
Sing to your cat.
Write a list of your 10 favorite actors, 10 favorite actresses, 10 favorite movies, and 10 favorite all-time television shows.
Watch the Game Show Network.
Set up a Twitter account and tweet like you mean it.
Eat Ramen Noodles. No scientific claims, here. They’re just kicky. And good.
Give yourself a facial. You can buy some really cool masks at the store – exfoliate, darling.
Go to the driving range and take it all out on the little golf balls.
Play frisbee.
Make ice cream cones.
Build a Gingerbread House.
Stop thinking about what you don’t have and dwell only on what you do have.
Buy bird feeders and fill them with seed. Your yard will soon be a lot more beautiful with colorful little appreciative birds.
Take up yoga. I love myself some yoga.
Buy your dog a new toy and help her break it in.
Have your nails done.
Learn to play a new card game.
Gather your golf buddies together for a game of poker.
Buy a Pilates dvd and have at it.
Make handmade gifts for your loved ones. They’ll appreciate them more than you’ll ever know, and creating them is incredibly fun.
Chill. Be perfectly still and quiet for 20 minutes each day. It gives life a chance to catch up with you!
If something specific, which is out of your hands, is bothering you – crumble it up. Literally. Write it down on a piece of paper (I wish I had more money, I wish my parents were still alive, I wish my home were bigger, I wish I were smaller…. ). Now crumble up the piece of paper and throw it away. This symbolic action is a reminder that somethings just have to be let go of. Carrying around burdens, resentment, guilt, grief – or any host negative emotions – is akin to taking a big gulp of rat poisoning. I’m convinced that many people stay miserable simply because it’d take a little effort to be any other way. They somehow manage to get comfortable in this misery. Make a vow to never let that happen to you. When you feel even the slightest tinge of sadness, realize that the next move is up to you. You can lie down with the blues or kick them out of your bed. You look like a kicker to me!

Remember the holidays are to be enjoyed, not complicated. Relax and enjoy every single minute and every single person.

It probably goes without saying, but I’m never one to let something go unsaid: These are suggestions for individuals who are feeling blue – not depressed. We’re referring to a feeling of sadness that has you back on your heels – not the sort of sadness that knocks you completely off of your feet.

If you are so sad that you don’t want to even get out of bed, and if this sadness has lasted more than a few weeks – please see a professional asap. They can help you.

Finish Every Day and Be Done With It

by joi on November 10, 2009

in Daily Quote, Must Reads, Relationships

LOLCat

While Ralph Waldo Emerson’s daughter was away at school, she wrote a letter to her father telling him how devastated she was about a past mistake. Apparently this mistake haunted her and she was having difficulty putting distance between herself and her mistake.

Her father, with the wisdom we’ve all come to expect from him, wrote the following reply to his daughter:

Finish every day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; but get rid of them and forget them as soon as you can. Tomorrow is a new day, and you should never encumber its potentialities and invitations with the dread of the past. You should not waste a moment of today on the rottenness of yesterday.

“Finish every day and be done with it…” great advice!

I’ve always taught my daughters to take a certain, systematic approach to mistakes.

Own it. If you made a mistake, admit it. Never, ever try to pin the blame on someone else or even try to share it with another. If you did something that was less than your best – admit it, how else will people know you’re capable of better?!
Apologize When Necessary. Oy. Pulling teeth, this one. Amongst my daughters, apologies are are as rare as unicorns. Their approach (like most siblings) is to simply stew a while, then return to normal. As their mother, I’d much rather see sincere apologies – but as any parent knows, the return to normal is goal number one!
Learn From the Mistake. Sit your mistake down at the table and interrogate him. Find out why he came onto the scene, where the crack was that allowed him to creep through, and what you can do to keep from seeing his miserable face again. If you had an angry outburst, you may determine that you aren’t getting enough sleep or that you’re carrying stress from work home with you.
Let Go. Once you’ve admitted your mistake, apologized, when necessary, and have learned at least one lesson… let go!

Letting go is silver advice for your own mistakes – but it’s golden advice for others’ mistakes. If someone has made a mistake – let it go as well. Even if they owed you an apology and you didn’t get it – you have something else: You have a chance to be the bigger, cooler, kinder, more mature person. And do you really think they won’t notice?

Something I’ve always told my daughters is this: When a mistake is made, you’ve lived through it once – and that’s plenty. If you keep dwelling on it and reliving it, you’re living through it again and again and again and that’s downright insane.

Whether the mistake was your own, someone elses’ or a combined effort… Let go and live on.

How to Lose a Pound a Week: Time to Go Psycho Ninja on Calories!

by joi on November 8, 2009

in Fitness, Health, Must Reads

see more Lolcats and funny pictures

If, like most people, you have a little extra weight to lose – today could be the day you start making that happen. If you really commit yourself to the task at hand, you could begin to see a noticeable difference in the way you look and (most importantly) feel. When it comes to losing weight, the average person fails, usually because of one of the following reasons:

They give up too soon.
They get discouraged because they can’t exercise.
They think eating healthy is expensive.
They don’t realize how dangerous being overweight is or remember how wonderful being lighter feels.

THE DANGERS OF BEING OVERWEIGHT

Diabetes: Obesity is the leading cause of diabetes. I’ve seen this disease, firsthand, with my mother and sister-in-law. While diabetes can be lived with and managed, if any of us can do anything to avoid becoming diabetic, we’d be idiots not to. This is one terribly unforgiving and difficult disease. It has the power to turn your world upside down and inside out. Avoid it at all costs – and the experts tell us that the number one way to avoid it is to be a healthy weight.
Cancer: Men and women who are overweight have a higher risk of developing many different kinds of cancer. Yikes. As if diabetes weren’t enough, right?
Stroke: Extra weight increases your chances of having a stroke.
High Blood Pressure: When you have excess body fat, your body retains sodium. When your body retains sodium, blood volume increases and blood pressure rises. High blood pressure causes your heart to work harder, which is dangerous for the heart.

The conditions and diseases listed above (a nasty group if I ever saw one) are just the main ones. You can certainly add gallstones, sleep apnea, respiratory problems, osteoarthritis, knee problems, back problems, physical discomfort, weak muscles, and depression to the list.

HOW TO LOSE ONE OR TWO POUNDS A WEEK

To lose one pound a week, each day you have to dispose of 500 unnecessary calories. To lose two pounds a week, each day you have to dispose of 1,000 extra calories. You can either cut them out of your daily diet or you can burn them off through activity. Personally, I like to attack them from both sides. Granted, when the weather turns cool and you don’t have the luxury of exercise equipment, it can get a little tricky – but not totally impossible.

Truvia

Tips for Cutting Calories from your daily diet:

use nonfat or 1 percent milk instead of whole
use light bread for sandwiches (you’ll never taste the difference)
when making spaghetti sauce, use mushrooms, onions, garlic, and peppers in place of meat
replace your hamburgers with Boca Burgers
use mustard and/or ketchup in place of mayonnaise
when making eggs, use a nonstick pan with cooking spray instead of butter or margarine
when eating out, your first option should always be either vegetarian (but without lots of cheese), grilled fish, shrimp, or grilled chicken (Cracker Barrel has an amazing grilled catfish that’ll rock your world)
grill your sandwich with non-stick cooking spray instead of butter
no more soft drinks – Read the labels!
make tuna salad and chicken salad with fat-free mayonnaise
use water-packed tuna instead of tuna in oil
fall in love with those wonderful frozen meals with the calorie count right on the box
leave croutons and bacon bits off of your salad – add edamame and sunflower seeds instead
sweeten your coffee and tea with Stevia in place of sugar – it’s a natural, calorie-free sweetener and I’m hooked – I use Truvia and swear by it
remove skin from chicken
get baked chips instead of the regular
use less cheese in recipes, on sandwiches, and on pizza
eat slowly, you’ll eat less
always opt for broth-based soups rather than cream-based soups
use vinaigrette dressings rather than mayonnaise-based dressings – experiment with the many delicious vinaigrettes
use lemon, lime, and/or dill to season your fish instead of tarter sauce – My philosophy has always been that if fish is cooked right (and seasoned right), you’ll never even think about tarter sauce!
eat ice cream in a cup rather than a cone
when you have a batch of cookies – keep a few broken up into pieces – sometimes all you want is a taste.. the rest is a waste after that initial flavor, right?
share desserts
drink your coffee black – or sweeten with Stevia
at Starbucks, experiment with the different teas or order black coffee – Their Apple Cider is also a great drink… Just avoid the lattes and fraps as often as possible. When you’re weak (boy do I know the feeling), at least tell your barista to make the drink “skinny,” which will erase quite a few calories. A personal recommendations – hot Passion tea, unsweetened. It’s fantastic and calorie free. In summer, have them fix it on ice.
eat at Subway when possible
no fries!
read labels, read labels, read labels

If you have a weight problem (even a small one) – you have to treat it as a health problem, because it is! You may think it’s a headache, but you honestly have to start counting calories – in and out. Once you do the research and see how many calories are in typical foods – you’ll know, automatically, what choices to make. Remember, if you cut back on just 500 calories each day, you’ll lose 1 pound a week. In one month, you could have lost anywhere between 4 and 5 pounds. In a year? Do the math! This is even if you don’t exercise. If you try to get more activity along with cutting back on calories – you could conceivably lose 2 pounds a week. Just look at the Calorie Burning Chart below – you don’t have to have a gym or a walking trail.

These activities show you how the average person can burn 150 calories. If you are heavier than the average person, you’ll burn even more (until that is, you lose the extra weight).

How to Burn an Extra 150 Calories

cook for 48 minutes
scrub floors for 20 minutes
grocery shop for 36 minutes
walk moderately for 35 minutes
dust for 34 minutes
vacuum for 34 minutes
wash and wax a car for 45 minutes
paper a wall for 45 minutes
golf without a cart for 26 minutes
skip rope for 18 minutes
play badminton for 22 minutes
rake leaves for 30 minutes
play horseshoes for 33 minutes
play ping pong for 33 minutes
garden for 30 minutes
play frisbee for 22 minutes
climb stairs for 15 minutes
mop floors for 36 minutes
wash windows for 45 minutes
bicycle leisurely for 30 minutes
stack firewood for 25 minutes
bowl for 23 minutes
do the twist for 13 minutes (try it – it’s a heckuva lot harder than you’d think!)
dance fast for 30 minutes
mow the lawn with a power push mower for 29 minutes
stock shelves for 40 minutes
play croquet for 38 minutes
play volleyball for 45 minutes
canoe leisurely for 50 minutes
45-60 minutes hatha yoga

A great resource to have is a Calorie Burn Calculator -Discovery Health has a fantastic online Activity Calorie Burn Rate tool that’ll let you know exactly how many calories you’re burning. Also, anyone who is serious about fitness should have a resource such as The Biggest Loser Complete Calorie Counter book. Or, you could research calories online and write them in a specific notebook. I’ve listed a couple of sources at the end of the article.

EATING HEALTHY ON A BUDGET

Okay, I’ll be honest with you – sometimes it does seem expensive to eat healthy. Fish, fruit, turkey breast, certain vegetables – they can add up and when eating out, a burger seems so much cheaper than Subway. However, a $5 footlong at Subway is still cheaper than most fast food sandwiches and fries.

The following foods qualify as eating healthy on a budget: Brown rice, frozen vegetables, canned salmon, canned tuna, eggs (just remember: don’t cook them in butter), dry beans, broth-based soups, canned fruit, yogurt, whole wheat pasta, and many Asian-inspired meals in the Asian section of the supermarket (deliciousness!). Always watch for sales on frozen meals, fish, shrimp, turkey breast, and sliced meats. An obvious penny pinching idea for eating healthier on a budget is to start drinking more water instead of sodas. Tea bags are also extremely budget-concious.

For your health, safety, and happiness, begin reshaping yourself and your life TODAY. Keep in mind, along the way you’ll hit a couple of plateaus – weeks when the scale will not budge. You’ll want to throw it out the window and go have a Big Mac – keep in mind: It’s right here, at this specific point that most people trip, fall, and never get back up. Keep on keeping on, the scale will move again as long as you refuse to be a quitter.

Healthy Eating Links:

Eating Healthy on a Budget Recipes

Eating Healthy on a Budget – Shopping and Menu Tips (PDF)

Washington Post Fast Food Calorie Counter

Web MD Food Calorie Calculator

The Wonders of Animals in Our Lives

by joi on November 4, 2009

in General, Must Reads, Positive Thought, Relationships

So,here you are - on a website surrounded by polar bears, arctic seals, cats, wolves, dogs, and so forth – so you fully realize that you’re dealing with an animal lover extraordinaire here. Animals aren’t just beautiful, adorable, cuddly, and loving – although they are all of those things. They’re also incredibly good for you, body and soul.

I’ve seen, firsthand, the beautiful things animals can bring into a person’s life. After my dad passed away, my mom was (of course) unspeakably lonely. She had me and my family living near her, of course, but her house and life had suddenly become unbearably quiet. Out of the blue, one morning, an adorable little dog who resembled a white Benji (remember him?) appeared on her porch. After placing an ad in the paper and on the radio, she realized she had a new “baby.” He had shown up on a Wednesday, so that became his name.

He kept my mom company and provided her with more entertainment than a roomful of Jim Careys. His extremely playful personality and a sweet face that always seemed to be smiling helped light up my mom’s world in its darkest hours.

Caring for him and pampering him like crazy helped her healing process and made the impossible possible.

I was reminded of precious Wednesday a few days ago when I read the story below. I’m sure it’ll touch your heart just as it did mine.

Inspirational Dog Story: Lucky

“Lucky”

Mary and her husband Jim had a dog named ‘Lucky.’ Lucky was a real character. Whenever Mary and Jim had company come for a weekend visit they would warn their friends to not leave their luggage open because Lucky would help himself to whatever struck his fancy. Inevitably, someone would forget and something would come up missing.

Mary or Jim would go to Lucky’s toy box in the basement and there the treasure would be, amid all of Lucky’s other favorite toys, Lucky always stashed his finds in his toy box and he was very particular that his toys stay in the box.

It happened that Mary found out she had breast cancer. Something told her she was going to die of this disease…in fact, she was just sure it was fatal.

She scheduled the double mastectomy, fear riding her shoulders. The night before she was to go to the hospital she cuddled with Lucky. A thought struck her…what would happen to Lucky? Although the three-year-old dog liked Jim, he was Mary’s dog through and through. If I die, Lucky will be abandoned, Mary thought. He won’t understand that I didn’t want to leave him! The thought made her sadder than thinking of her own death.

The double mastectomy was harder on Mary than her doctors had anticipated and Mary was hospitalized for over two weeks. Jim took Lucky for his evening walk faithfully, but the little dog just drooped, whining and miserable.

Finally the day came for Mary to leave the hospital. When she arrived home, Mary was so exhausted she couldn’t even make it up the steps to her bedroom. Jim made his wife comfortable on the couch and left her to nap..

Lucky stood watching Mary but he didn’t come to her when she called. It made Mary sad but sleep soon overcame her and she dozed.

When Mary woke for a second she couldn’t understand what was wrong. She couldn’t move her head and her body felt heavy and hot. But panic soon gave way to laughter when Mary realized the problem. She was covered, literally blanketed, with every treasure Lucky owned! While she had slept, the sorrowing dog had made trip after trip to the basement bringing his beloved mistress all his favorite things in life.
He had covered her with his love.
Mary forgot about dying. Instead she and Lucky began living again, walking further and further together every day. It’s been 12 years now and Mary is still cancer-free. Lucky still steals treasures and stashes them in his toy box but Mary remains his greatest treasure.

Join Oceana in the Fight to Save the Oceans and The Wonderful Animals That Rely Upon Them

by joi on October 26, 2009

in Animal Protection, Conservation, Must Reads

Adopt a Polar Bear!

I recently wrote an article on my food blog about Oceana and their efforts to protect our oceans and the amazing animals who’s lives depend on them. Click HERE for the post and to see some of the world’s most gorgeous cookies! Oceana has an adopt a creature campaign going on right now and, frankly, I want to adopt one of each. You know me, so that doesn’t surprise you!

Oceana allows you to “adopt” a particular animal of your choice (polar bear, whale, seal, penguin, shark, sea turtle, dolphin… ). Depending upon your choice, you get an adoption certificate with a cookie cutter or a stuffed animal. It comes wrapped in a very nice box with a very beautiful sea-blue ribbon.

Can you imagine what beautiful Christmas gifts these adoption certificates, stuffed animals, and cookie cutters (including a great cookie recipe) would make? This is the sort of thing that touches an animal-lovers heart like nothing else: To know that you’re making a difference.

It doesn’t get any better!

If you are interested in joining the fight for our world’s beautiful animals, please use the following links to help you get started:

Oceana.org
Living Blue!
Adopt a Creature

Stuffed Seal from Oceana

Great Quotes, and a Life Lesson, by Marilyn Monroe

by joi on October 23, 2009

in Daily Quote, General, Must Reads

Marilyn Monroe

I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best. — Marilyn Monroe

I believe that everything happens for a reason. People change so that you can learn to let go, things go wrong so that you appreciate them when their right, you believe lies so you eventually learn to trust no one but yourself, and sometimes good things fall apart so better things can fall together. — Marilyn Monroe

Imperfection is beauty, madness is genius and it’s better to be absolutely ridiculous than absolutely boring. — Marilyn Monroe

If I’d observed all the rules, I’d never have got anywhere. – Marilyn Monroe

I don’t want to make money. I just want to be wonderful. – Marilyn Monroe

A career is wonderful thing, but you can’t snuggle up to it on a cold night. – Marilyn Monroe

It’s better to be unhappy alone than unhappy with someone. – Marilyn Monroe

My work is the only ground I’ve ever had to stand on. I seem to have a whole superstructure with no foundation – but I’m working on the foundation. – Marilyn Monroe

A career is born in public — talent in privacy. – Marilyn Monroe

My illusions didn’t have anything to do with being a fine actress. I knew how third rate I was. I could actually feel my lack of talent, as if it were cheap clothes I was wearing inside. But, my God, how I wanted to learn, to change, to improve! – Marilyn Monroe

People had a habit of looking at me as if I were some kind of mirror instead of a person. They didn’t see me, they saw their own lewd thoughts, then they white-masked themselves by calling me the lewd one. – Marilyn Monroe

To a reporter: Please don’t make me a joke. – Marilyn Monroe

That’s the trouble, a sex symbol becomes a thing. But if I’m going to be a symbol of something, I’d rather have it sex than some other things we’ve got symbols of. – Marilyn Monroe

I’ve often stood silent at a party for hours listening to my movie idols turn into dull and little people. – Marilyn Monroe

I restore myself when I’m alone. – Marilyn Monroe

I love old movies and actors and actresses from the Golden Age of Hollywood. I’m constantly reading about this person or that one – fascinating! One of my favorites is, understandably, Miss Marilyn Monroe. She has always been unbelievably mysterious and interesting to me. It’s as though she, somehow, got caught up in a world that – in the end – ate her alive. One of the most beautiful and famous women in the world, and yet she wasn’t truly happy. How sad is that? From what I’ve read, I think she wanted desperately to be respected as an actress and longed to break out of the image everyone enjoyed her in and just be herself.

Whenever I read the words she said to a certain reporter, “Please don’t make me a joke,” it breaks my heart.

I’ve never been able to put my finger on the complex nature of Marilyn Monroe, but recently I read a quote about Marilyn Monroe by Shelley Winters, “If she’d been dumber, she’d have been happier.” That’s it, exactly! She was a very, very bright female in a world that wasn’t interested in very bright females.

She just wasn’t supposed to be smart and witty!

Unfortunately, to pay the bills and to have every little girls dream come true… to be in movies… she had to embark upon her greatest performance in her biggest role ever, Marilyn Monroe. In the end, it killed her. I guess if we can learn something from the life of this intelligent and beautiful actress, it would be this: Instead of coming around to what other people want us to be, we should make them come around to accepting us as we are.

I like to think of Marilyn Monroe looking down from Heaven and smiling at the beautiful, intelligent, and strong women in the world today who celebrate and flaunt each of these attributes: Angelina Jolie, Natalie Portman, Julia Roberts, Sharon Stone, Michelle Obama, Tyra Banks, Faith Hill, Charlize Theron, Cheryl Crowe, Madonna, Beyonce, and so on.

Marilyn would be proud.

The Shoe Company With Heart AND Sole

by joi on September 22, 2009

in Helping Children, Must Reads

Precious Child

I know where my next pair of shoes will come from. In fact, I know where I’ll be doing a great deal of Christmas shopping!

Toms Shoes was founded with a simple yet beautiful premise: With every pair of shoes a customer (such as you, such as me…) buys, they give a pair of shoes to a precious child in need – like the little doll in the picture to the left (If there’s a person who can look at this picture and not get either a smile or a tear…or both… I hope I never meet them).

TOMS calls the process “One for One.” I just call it beautiful.

In their words: In 2006 an American traveler, Blake Mycoskie, befriended children in Argentina and found they had no shoes to protect their feet. Wanting to help, he created TOMS Shoes, a company that would match every pair of shoes purchased with a pair of new shoes given to a child in need. One for One. Blake returned to Argentina with a group of family, friends and staff later that year with 10,000 pairs of shoes made possible by caring TOMS customers. Since our beginning, TOMS has given over 140,000* pairs of shoes to children in need through the One for One model. Because of your support, TOMS plans to give over 300,000 pairs of shoes to children in need around the world in 2009. Our ongoing community events and Shoe Drop Tours allow TOMS supporters and enthusiasts to be part of our One for One movement.

Some may ask, “Why shoes?” Simple. Most children in developing countries grow up barefoot – they don’t have the luxury of sneakers, sandals, houseshoes, etc. that other children have. Whether they are walking to school, doing their chores or playing, this puts them at risk. Keep in mind that these children often have to walk miles for food, water, shelter and medical help. Wearing shoes literally enables them to walk distances that aren’t possible barefoot. And with far, far, far less pain. Not only are the injuries to their little feet painful, they can become very dangerous if, and when, infection sets in.

The leading cause of disease in developing countries is soil-transmitted parasites which penetrate the skin through open sores. Wearing shoes can prevent this and the risk of amputation.

There are even cases of children not being able to attend school because their school requires shoes as part of the uniform. If they don’t have shoes, they can’t go to school!

I hope other companies will see the steps TOMS is taking to improve the lives of others and will pave out their own path to a brighter tomorrow.

Give while you shop! For every pair of shoes you purchase from TOMS Shoes, another pair is given to a child in need. ONE FOR ONE.

Motivational Quotes About Focus

by joi on September 15, 2009

in Animal Protection, Daily Quote, Must Reads

Focus: Concentration is the secret of strength.

Excellence is in the details. Give attention to the details and excellence will come. – Perry Paxton

Our life always expresses the result of our dominant thoughts. – Soren Kierkegaard

When you focus on being a blessing, God makes sure that you are always blessed in abundance. – Joel Osteen

I think the one lesson I have learned is that there is no substitute for paying attention. – Diane Sawyer

I never see what has been done; I only see what remains to be done. – Marie Curie

All that we are is the result of what we have thought. – Buddha

Focus on where you want to go, not on what you fear. – Anthony Robbins

Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced. – Swami Vivekananda

We can always choose to perceive things differently. You can focus on what’s wrong in your life, or you can focus on what’s right. – Marianne Williamson

Focus on your potential instead of your limitations. – Alan Loy McGinnis

I just try to concentrate on concentrating. – Martina Navratilova

I never did anything by accident, nor did any of my inventions come by accident; they came by work. – Thomas Edison

More Quotes About Focus!

* The breathtakingly beautiful art print at the top of the post is by Brian Horisk. It features one of the most gorgeous, threatened, and misunderstood animals on earth, the wolf.

You can buy the Art Print at AllPosters.com. What a beauty!

← Previous Entries