Monthly Archives: August 2012

Spread Some Kindness Today and Everyday

31 Friday Aug 2012

Posted by in Family Fun

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Spread Some Kindness Today and EverydayThe other day I was in a store and had a $10 off coupon that I wasn’t going to use, so I gave it to a girl who looked to be about 17 or 18 years old. She was very appreciative and I felt good giving it to her.

Today I’m sharing with you and your family, a partial list of acts of kindness that my friend Maria at SpreadKindness.org, gave me permission to use (a few have been modified).  She is going to do these acts of kindness this Sunday for her birthday. What a great gift to give herself!

1. Take change to Laundromat

2. Take crayons and coloring books to the waiting room at the hospital

3. Give someone a compliment

4. Pay for someone in line behind me at ______________.

5. Open doors for people all day

6. Leave pennies on the sidewalk heads up for good luck

7. Put $5 in an envelope with a kind note and leave it somewhere

8. Pray for each person I see on the road

9. Give flowers to my neighbor with a note “to brighten your day”

10. Buy scratchers tickets – give to random people in envelopes that say “Is today your lucky day?”

11. Give a small “gift” to someone

12. Open the phone book, pick a name, and send them something (movie tickets, book, etc.) anonymously.

13. Drop a few coins in an area where children play, where they can easily find them.

14. Write anonymous, loving post-its for strangers to find.

15. Leave a thank you note and a small gift for a teacher

16. Buy some fruits and make a gift basket for a friend, neighbor or teacher

17. Buy a meal for someone at a restaurant

18. Tip the waiter generously

19. Give away individual flowers to strangers

20. Send a text to a friend I haven’t talked to for a while and say I’m thinking of you.

21. Write a letter to some family & friends and mail it

22. Give away some children’s DVD movies to the kids in my neighborhood

23. Leave a book for someone

24. Leave a small gift on a windshield wiper

25. Buy balloons and give them away.

Go make someone’s day!

Love, Health & Happiness,

Phyllis

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Why Eat Cruciferous Vegetables?

30 Thursday Aug 2012

Posted by in Healthy Body, Healthy Eating, Recipes

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Why Eat Cruciferous Vegetables?Cruciferous vegetables contain phytochemicals known as isothiocyanates and indoles which appear to have a protective effect against some types of cancer. A study by Vanderbilt-Ingram Cancer Center and Shanghai Center for Disease Control and Prevention investigators reveals that breast cancer survivors who eat more cruciferous vegetables may have improved survival.

Cruciferous vegetables include:

broccoli, Brussels sprouts, cauliflower, cabbage, arugula, bok choy, collard greens, kale, mustard greens, rutabaga, turnip greens, radish and watercress.

Check out some recipes I’ve posted using cruciferous vegetables:

Broccoli with Fresh Cooked Tomatoes

Broccoli Cranberry Salad

Cauliflower Salad

Quinoa, Carmelized Onions and Broccoli

Looks Cooked Raw Kale Salad

Michael’s Kitchen Sink Vegetable Soup

Love, Health & Happiness,

Phyllis

Broccoli with Cooked Fresh Tomatoes

29 Wednesday Aug 2012

Posted by in Healthy Eating, Recipes

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1 teaspoon olive oil

1 clove garlic, chopped

2 fresh tomatoes, diced

1 cup broccoli, steamed/pre-cooked

salt and oregano to taste

Heat oil in a medium pan.  Cook garlic until just starting to brown.  Stir in tomatoes and saute until the tomatoes are softened.  Season with salt and oregano to taste.  Add broccoli and stir until mixed well.

Makes 2 servings.

Eat as a side dish or serve over brown rice or whole grain pasta.

For a heartier meal, add in cooked lentils, white beans or quinoa.

This can also be served cold or added to a salad.

Have You Tried a Mini-Trampoline?

28 Tuesday Aug 2012

Posted by in Healthy Body

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Mini-Trampolines were quite popular years ago.  I’ve had one for many years, leaning up against some bookshelves. Last week I placed it on the floor and actually used it, twice! I had forgotten how much I enjoy listening to upbeat music and jogging on it.

Now, mini-trampolines come in a variety of sizes and some even come with hand rails.  It’s great exercise for kids, teens and adults.

Some benefits of a mini-trampoline include:

1. It’s portable and can be used indoors or outdoors.

2. It’s low-impact, easy on your knees and joints.

3. You can vary your pace on it by marching (similar to walking), jogging slow, or jogging fast (like running). For a more intense workout, raise your knees up higher.

4. It’s a fun and easy way to tone your legs.

5. Your arms can get a workout at the same time by moving them up and down, side to side, or in kick-boxing fashion.

Put some music on and have some fun!

Love, Health & Happiness,

Phyllis

It Only Takes 18 Seconds to Change Your Brain

27 Monday Aug 2012

Posted by in Healthy Mind

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If you want something different… Imagine it! Maybe it’s a to lose weight, become more active, overcome an illness or injury, or to have a healthier body.  Perhaps you would like to have more money, an improved relationship, be able to perform better at school or at work, or a career change.

I was at a training the other day and an expert on brain research spoke about how our brains create long-term memory.  When we rehearse, imagine, or talk to ourselves about something for 18 seconds, it gets stored in our long-term memory.

How easy is it for us to focus on what’s not working, aches, pains, illness, past experiences that did not go well, failures, mistakes, traumas, and negative self-talk?  How foreign is it to focus on gratitude, being thankful, happy moments, positive experiences, successes, and self-praise, yet alone do it for 18 seconds?

Pay attention to what you pay attention to. Dwell on the what you want and what you have that is working, for 18 seconds. It will change your brain.

Love, Health & Happiness,

Phyllis

Personal Posters

24 Friday Aug 2012

Posted by in Family Fun

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Children and adults of all ages can make their own personal posters. The poster can reflect interests, desires, activities, places and people.

It can be made from photos, pictures from magazines, travel brochures or greeting cards. Words can be found in print or created in a font of your choice and printed from your computer.

Here’s what you need to make a Personal Poster:

1. Poster board

2. Scissors

3. Glue sticks

4. Magazines, brochures, photos, greeting cards, wrapping paper, ribbon, etc.

5. Markers for writing or drawing on the board.

For younger children, consider making a “Family Poster,” where everyone in the family participates in making one poster. Then hang it in the kitchen or family room for all to enjoy!

Love, Health & Happiness,

Phyllis

Are You Aware of What You Eat?

23 Thursday Aug 2012

Posted by in Healthy Eating

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Do you make it a practice to read nutrition food labels and ingredient lists on the foods you buy? Do you have an idea of how much fruit and vegetables you eat in relation to processed foods?

Living a lifestyle of healthy eating, that is, eating a diet made up primarily of real food, whole foods, fruits and vegetables, whole grains, beans, lentils, nuts and seeds, has been shown to provide optimal health.  Switching to a plant-based diet, with small amounts of chicken or fish if you choose, has been shown to prevent and reverse food related illnesses that so many people suffer from by eating a diet high in fat, cholesterol, and sodium from eating too much fast food and processed food.

Getting in the habit of reading nutrition food labels will help you be able to see just how many calories you are consuming along with the breakdown of fats, sugar, cholesterol, sodium, protein and fiber.

When reading the ingredient lists, remember that ingredients are listed in order of the most to the least.  Keep in mind that there are many names for sugar and a food item will often show more than one form.  Also, be on the lookout for ingredients you can’t pronounce or don’t know what they are. Beware, they may be artificial flavorings, colors, or other man-made chemicals to preserve and make the food item taste better.

Stay informed for better health!

Love, Health & happiness,

Phyllis

Zucchini, Eggplant, Red Pepper Pasta

22 Wednesday Aug 2012

Posted by in Healthy Eating, Recipes

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1 teaspoon olive oil

1 clove garlic, minced

2 medium zucchini, cut into medium pieces

1 small eggplant, cut into medium pieces

1 red bell pepper, cut into medium strips

1/2 teaspoon salt

1 package whole wheat or other whole grain pasta

pasta sauce (optional)

Cook pasta according to instructions. While the pasta is cooking, heat olive oil in a large skillet.  Cook the garlic until it starts to brown.  Add the vegetables and salt.  Cook covered, stirring occasionally until the vegetables are soft. Add 1-2 tablespoons of water if the vegetables do not provide enough water during the cooking.

Serve the vegetables over the pasta and top with pasta sauce if desired.

Why Overcome Sleeplessness?

21 Tuesday Aug 2012

Posted by in Healthy Body, Healthy Mind

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Sleep is when our bodies repair themselves at the cellular level. What happens when we deprive ourselves of this repair time due to sleepless nights?

Lack of sleep has been linked to increased rates of heart disease, obesity, stroke and even certain types of cancers. If that isn’t enough, multiple nights of poor sleep can affect our mental performance, ability to learn and ability to problem solve.

Here is one suggestion that may help you figure out how much sleep your body really needs:

Try getting up at the same hour each morning. By training your body to get up at a set time each day, even on weekends, you will naturally fall into a regular bedtime that corresponds to your body’s need for sleep. Some days you’ll need more sleep at night. Listen to your body, go to bed early if you are tired and avoid staying up too late. When you feel sleepy, it’s your body’s way of telling you it needs rest.

May you sleep well and wake up refreshed!

Love, Health & Happiness,

Phyllis

What Shall I Do With It?

20 Monday Aug 2012

Posted by in Healthy Mind

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The tomato, beautiful and picked ripe from the garden.  What shall I do with it? Have you ever had something that you valued so much that you wanted to do something special with it, and by the time you decided the opportunity passed? The fruit aged, the flower you were going to cut and put in a vase wilted in the heat, or the shoes or outfit you were saving for a special occasion never were worn.

There are many reasons why we have difficulty deciding on how to enjoy something special.

1. There are too many choices, making it difficult to decide on one.

2.  When it’s gone, we won’t have it any more.

3. It’s too special to use or wear.

4. It was expensive.

5. It’s one of a kind and irreplaceable.

6. Fear of ruining it, wearing it out or using it up.

Enjoy something special today, use it, look at it, or wear it.  What are you waiting for?

Love, Health & Happiness,

Phyllis