Wellness Wednesday - Water

Everyone’s heard how important it is to drink enough water. Especially in the hot summer months. But is it really that necessary? Absolutely. This nutrient is vital to health in numerous ways, and the health benefits of drinking water cannot be underestimated.

1. Drinking water enhances fat loss

Water is an essential nutrient. All chemical reactions in the body depend upon it. If you’re trying to lose weight, this can’t be ignored. You won’t be able to lose weight without water to flush out the by-products of fat breakdown. When there isn’t enough water to dilute the body’s waste products, kidney stones may form. When the kidneys aren’t working to their full potential, the liver must step in and help. Once this happens the liver can’t optimally perform its other important functions. As a result, burning fat has to wait.

2. Combat ailments by drinking more water

In many cases, fatigue, headaches and back pain may be caused by dehydration. If you suffer from an afternoon nod off, try drinking more water at lunch. If you or your children complain of frequent headaches, the amount of water you’re drinking could be responsible. And, muscle spasms are also caused by not being adequately hydrated.

3. Drinking water can reduce hunger

Experts say that hunger pangs are often misinterpreted cravings for water. Try drinking water before your regular meals and see if it helps you cut down on the amount of food you eat. It really works as an effective appetite suppressant. Avoid counting tea, coffee, sodas and juices in your fluid intake. Coffee and tea contain caffeine which has a diuretic effect and makes you lose water. Sodas and juices are too sweet—because the body must dilute them, they cause more dehydration.

4. Look younger - drinking water hydrates your skin

When the skin is properly hydrated, it looks plump and more radiant. Water will keep the toxins flushed out and help you to cool off through perspiration. Muscles need to have enough water to make them look full too. Deprive yourself of water and you’ll see the difference in the mirror.
Are you dehydrated?
Just how do you know if you’re getting dehydrated? If you have a dry mouth, produce less urine, have very dark urine and/or feel dizzy or faint you probably need water, quick. Drink at least 8 glasses a day. Experts now recommend even more, up to 12 glasses a day. To be more precise, drink ½ ounce per pound of body weight. If you exercise or are very active increase the number to 2/3 ounce per pound. Try monitoring your water intake closely for the next month. When you drink enough, you’ll look and feel better.

Motivational Monday - "Christmas Can Still Change The World"

The story of Christ's birth is a story of promise, hope, and a revolutionary love.
So, what happened? What was once a time to celebrate the birth of a savior has somehow turned into a season of stress, traffic jams, and shopping lists.

When it's all over, many of us are left with presents to return, looming debt that will take months to pay off, and this empty feeling of missed purpose.

Is this what we really want out of Christmas? What if Christmas became a world-changing event again?



Question: What are some ideas or thoughts you have on simplifying your Holiday Season this year?

Please post a comment and let us all know!

Thanks Ted Bryant for sharing this video - you can check out his blog by clicking HERE

Click HERE to see where the video came from - it's a very cool website adventconspiracy.org

Wellness Wednesday - "Tips for a Healthier Thanksgiving Feast"

Tips for a Healthier Thanksgiving Feast

Here are some tips to help you enjoy Thanksgiving without expanding your waistline. Remember, many of the traditional foods served during Thanksgiving are perfectly healthful. It’s what we do to them that loads them with extra calories and fat.

Turkey has little fat, is full of protein and is an important source of B vitamins. Your best bet is turkey breast, but be sure to remove the skin first. The skin carries lots of unhealthy fat, so don’t eat it! Low Fat Turkey recipe.

Sweet potatoes are a rich source of beta-carotene, vitamin C, vitamin E, potassium and fiber. Leave out the butter and excess sugar. Use orange juice and a sprinkling of brown sugar for flavor instead. Limit your portion size to no more than half a cup. Try these low fat Mashed Sweet Potatoes.

Regular potatoes are also an excellent source of vitamins and minerals. Lose the butter and heavy cream in Mashed Potatoes, and use either reduced sodium, fat-free chicken broth or fat-free milk and sour cream instead. Flavor with garlic, fresh herbs and ground black pepper. Again, keep your portion size small.

Cranberries are a great source of vitamin C, and contain compounds that are believed to block certain bacteria that cause infections. Add oranges to make Cranberry Orange Sauce and you add even more vitamin C. Or, for a slightly different cranberry sauce, try this delicious Cranberry Apple Sauce.

Pumpkin is a terrific source of beta-carotene and fiber. Enjoy a lighter crust Pumpkin Pie by using phyllo dough. Use egg whites, or egg substitute, and fat-free evaporated milk in the filling. Or try this light and flavorful Crustless Pumpkin Pie instead.

Vegetables should be steamed or roasted rather than slathered in butter or cheesy sauces. Skip the fried onion rings on top of the green beans (you could use toasted almonds or walnuts instead), and use vinaigrette dressings or herbs for flavor.

Gravy - Make a lower fat gravy by straining the fat from the drippings (a fat separator makes the job easier), and using cornstarch or a sprinkling of flour as thickening agents rather than a butter and flour roux. Add extra flavor to your gravy by using herbs and wine.

Stuffing - You can make a low fat stuffing by omitting butter, using fat-free broth and, say, lean turkey or chicken sausage instead of pork sausage. Omit sausage altogether if you like, and use meaty mushrooms and extra vegetables instead.

Appetizers – As for appetizers, have plenty of fresh vegetables on hand. Use low-fat or fat-free sour cream and yogurt for dips. Delicious low-fat dips can include Spinach Dip or some salsas. Have homemade baked pita chips or tortilla chips to go with them.

Finally, don’t starve yourself beforehand. You will likely eat more if you’re super-hungry. That means don’t skip breakfast; do fill up with whole-grain crackers, fruit and raw vegetables if hunger pangs strike before the big feast, and do drink plenty of water. When the time comes to sit down to your Thanksgiving meal, you will be ready to enjoy it without overdoing it.

By Fiona Haynes, About.com

BIG NEWS coming . . .

Watch for some big news coming in the next week or so . . .

Ladies - you won't want to miss this! Here's a few hints!

Union Pier . . .

February . . .

Girlfriends . . .

My friend Beth . . .

Relax . . .

Renew . . .

Great Food . . .

Fireplaces and hot chocolate . . .

FUN! FUN! FUN!!

Sledding @ Kim's!

Motivational Monday - "One Red Paperclip"

Life Lesson: Thinking outside the box can really pay off!

Kyle MacDonald dreamed of owning his own home but didn't want to spend one red cent, so he started with one red paperclip. This is an amazing story - check it out!




Lessons to learn from Kyle:

1. Kyle had a dream, but instead of giving up or feeling overwhelmed, he started with something small. Just start somewhere!
2. He thought he was doing something for himself, but as things progressed, he found that he wasn't fulfilling his dream, but he was helping others live their dreams and that really motivated him.
3. He couldn't have fulfilled these dreams without help - it took many people to come alongside him and help him - he couldn't do it alone.
4. I loved this quote by Corbin: "The paperclip in itself isn't worth anything - it's what Kyle has done with the paperclip"

What is your dream?

What's your red paperclip? (What small step can you take?)

Post comments please! I love comments and it helps inspire all of us!!

Thrifty Thursday - "Eat Out Cheaper"

I just found a GREAT way to save money on eating out and it was SOOOO easy! I went to restaurant.com (CLICK HERE for the link to the right page). Click on the city you're interested in and it will give you a list of restaurants that are selling gift certificates at a discounted rate - pick the one you want - put your debit card in and print off the certificate. You can save a HUGE amount of money. Here's what I got:

Macadoos - our favorite breakfast place
Paid $3.00 and got a gift certificate for $10 - bought 4
That's $40 worth of food for only $12!

Luccheses Deli - Elkhart
Paid $10 and got $25 certificate - bought 2
That's $50 worth of food for only $20!

Here's an article I found on about.com with GREAT tips on eating out for less - ENJOY!

Top 6 Ways to Eat Out for Less
By Erin Huffstetler, About.com

Eating out can be a real treat, but often the resulting bill is anything but. Here are six simple strategies to cut your bill, so that you can enjoy your restaurant meal without the side of guilt:

Share a Meal
Restaurant portions are often huge, so consider splitting a dish with someone else. If you ask, many establishments will even divide your order onto two plates before bringing it out to you. The unexpected bonus for your frugal efforts? Fewer calories and fat grams hitting your waistline.

Drink for Free
Drinks can really add to your tab, particularly if you're drinking something that is billed by the glass. To keep your check as lean as possible, order water (almost always free), or opt for a beverage that comes with free refills – soda, coffee, ice tea, etc. Can't do without that alcoholic beverage? Order one glass, and then stick to water for the rest of the meal.

Clip and Save
Coupons aren't just for groceries. Flip through your local newspaper and junk mailers, and you're likely to find lots of restaurant coupons. Buy one get one free offers can make a big dent in the price of eating out, so they're worth the search time. For even more savings, consider investing in a school coupon book or an Entertainment Book, if they are available in your area.

Go Kid-Friendly
Lots of establishments feature special nights where kids eat free with the purchase of an adult entrée. Do a little research to find restaurants in your area that do this, and you could slash your meal cost in half – now that's sure to make you and the kids happy.

Skip Dinner
No, I'm not suggesting that you skip dinner entirely, but I am suggesting that you consider skipping dinner out. Eating out at dinnertime is often much more expensive than eating out at lunchtime – even if the same foods are on the menu. Make the switch to mid-day meals, and you'll avoid the higher price tags and probably the crowd as well.

Order By Phone
If it's the restaurant food that you crave and not the restaurant experience, you can cut your costs by ordering your food to go. Many restaurant chains now offer car-side service, making it easy for you to get your favorite meals to go. How does this save you money? By taking the sit-down experience out of the equation, you can skip the drink order entirely and also avoid having to pay a tip – a savings of 15% by itself.

Wellness Wednesday - "What Makes Super Foods Super?"

You've probably heard the term "Super Food", right, but have you wondered to yourself "what the heck is a Super Food and why should you eat it? Well, if you read today's post, I promise you will have a NEW outlook on Superfoods. In fact, I'd be willing to be that you'll be heading out to the grocery store to pick a few up!

You don't have to eat every single Super Food on the list, just pick out a couple of them that you enjoy and add them into your diet.

Tomatoes - Now you can have your salsa and eat it too!

1. Tomatoes contains 40% of the recommended daily value of Vitamin C
2. Tomatoes help the body naturally produce carnitine, and amino acid that helps burn fat
3. The red pigment in tomatoes is called lycopene, which acts as an antioxidant (antioxidants are amazing things - you definitely want them in your body - click HERE for more info).
4. Tomatoes are also full of the well known antioxidant betacarotene – these antioxidants help cut the risk of prostate cancers, and acts as an inhibitor to the growth of lung, breast and endometrial cancer cells

Turkey - Not just for Thanksgiving!

1. 1 four ounce serving of turkey provides 65.1% of the daily recommended value of protein (click HERE to find out why protein is important)
2. Contains the trace mineral Selenium and the cancer protective nutrient Niacin
3. Fights Cancer! Research shows a strong inverse correlation between selenium intake and cancer growth occurrences

Oats - Yep, that means oatmeal AND oatmeal cookies!

1. Oats are the seeds of several cereal grains
2. Oats-Lowers blood pressure and cholesterol - they are very high in fiber which is very good for you and helps you feel more full
3. Add oat bran to any batter to add fiber and lower the Glycemic Load (click HERE for more info)

Walnuts – Go ahead, add 'em into your chocolate chip cookies so there's something healthy in there!

1. 1/4 C provides 90.8% of the daily recommended value of the essential omega 3 fatty acids
   Omega 3’s offer cardiovascular protection, the promotion of better cognitive function
2. Walnuts have anti-inflammatory benefits that are helpful in asthma, arthritis and skin diseases like eczema and psoriasis

Blueberries – Put a bag in the freezer and eat them frozen, it's so yummy!

1. Blueberries are filled with antioxidants called anthocyanins that lower the risk of heart disease and cancer
2. Fresh blueberries contain 15 different anthocyanins plus Vitamin C

Broccoli - Now you know why your Mom always told you to eat your broccoli

1. Cancer fighter – especially prostate
2. When the body digests veggies like broccoli, it produces a plant derived checmjical that inhibits the growth of human cancer cells
3. Broccoli has been proven to protect against tumor and cancer at multiple organ sites

Pumpkin – OK you can count sweet potatoes and other squash too

1. Pumpkin is full of phytonutrients which help to keep skin young and prevent skin damage from UV rays
2. Seeds of pumpkins are a good source of zinc and cucurbitacins, which are minerals that have been know to protect against prostate enlargement

Yogurt – Throw some blueberries in it and it's a yummy dessert or snack!

1. Excellent source of calcium, phosphorous, riboflavin-vitamin B2, iodine, Vitamin B12, panthotenic acide-Vitamin B5, zinc, potassium and protein
2. Research shows that yogurt containing live bacterial cultures may help you live longer and reinforce your immune system

Green or Black Tea – My FAV! Try a cup of this for an afternoon pick me up, PLUS it's cheaper than Starbucks!

1. Drinking tea has been proven to reduce the risk of heart attack and stroke by helping to keep the body’s arteries smooth and clog free
2. Tea contains antioxidants that protect your body from aging and the effects of pollution
3. Tea increases metabolism
4. Increases the body’s immune defenses to fight off infection

Oranges – I know, you already knew this one, right?

1. Excellent source of Vitamin C, which is the primary water soluble antioxidant in the body
2. Vitamin C is vital for the proper functioning of a healthy immune system and is good for preventing colds and recurrent ear infections
3. 1 orange provides 92.9% of the recommended daily value of Vitamin C

Salmon – Now you have a reason to order Salmon at Outback instead of a steak!

1. Excellent source of protein
2. Rich in Omega 3 fatty acids which can help prevent wrinkles in the skin, prevention of Alzheimers, arthritis, depression, colon and breast cancer.
3. Has protective effects on the heart and helps lower the risk of cardiac related death

Soy – It's not nearly as bad as you think - try the Silk Chocolate Milk, it's the best

1. Soy can help prevent heart disease and cancer
2. Low fat and low cholesterol diets that include soy protein decrease coronary heart disease by lower blood cholesterol levels
3. Soy foods offer bone protection and lessens menopause symptoms

Beans – Fire up some chili this weekend - add turkey instead of beef and you've got 3 super foods! (turkey, tomatoes, beans)

1. The compound found in beans have been shown to prevent normal cells from turning cancerous and inhibiting the growth of cancerous cells
2. Lowers cholesterol
3. Reduces risk of diabetes

Question of the Week:

If you had no limitations,

unlimited resources,

and anything was possible . . .

What would you be doing?

I WANT your feedback!

Leave a comment please!!

My Personal Guarantee

Many times when I watch the news or read the paper I think "Could we please hear about the good things going on in the world instead of all the bad"? So far, according to my observations, no-one has gotten this memo.

So . . . I figured if I wanted something to change, it could start with me!

From now on, from this day forward, you have my personal guarantee that this blog will ONLY contain positive and uplifting thoughts. There will be no bellyaching or complaining on this blog. There will be no political slams, no scary stuff, and no bad news!!

If you want to be inspired . . . then come here!
If you want to be motivated . . . then come here!
If you want to learn how to live happy . . . then come here!

Motivational Monday . . . Wellness Wednesday . . . Thrifty Thursday . . .
(who knows what other goofy days I can come up with!) All I know is it's going to be fun, uplifting and contain a lot of information that will help you in your every day life - so check back and let me know how you like the changes!

Live Happy!!! and don't forget to help others do the same!

Motivational Monday - Don't Quit - Give it your best!

Mondays at the Rajski house are now nicknamed "Motivational Mondays". After we eat dinner, I bring out some kind of motivational clip I've found on Youtube and we watch it together. This one is the one we're going to watch tonight.

It has done wonders for our family! At first Cody and Trent used to roll their eyes and kind of joke about it, but now they actually look forward to it! We always have great conversation, and the clips inspire us and motivate us to be better people.

Every Monday I'll have something inspirational on the blog so you can just click on and play it for your family. How much easier could it be?!

TIP: Watch the clip before hand and think of a few questions or that you can come up with to get conversation going. Think about how the clip could relate to something your family is going through right now . . . anything to get conversation rolling. And when the conversation gets going, NOBODY GETS TO BE WRONG! Don't correct or interrupt, just listen to your family's hearts and see what comes up!

Easy ways to fight a cold or flu bug

Saturday afternoon I was visiting with my Aunt and Uncle and out of the blue I felt something just hit me. By the time I got home I was in the middle of the full out chilly willy's, a neckache, headache - the whole nine yards! Where in the world did that come from? I took some Emergen-C, got some more water down, and got in bed and expected to be down for the weekend.

I woke up 2 hours later and couldn't believe it - I felt so much better. 2 years ago I was sick every other week (no exageration) and now I can fight it off in 2 hours? Wow. Now, I'm not bragging, I'm just saying that our bodies are designed to naturally fight off "bugs", and with just a little bit of effort BEFORE you get sick, you can be so much healthier!

Here's some easy and effective ways to fight those nasty bugs BEFORE you get sick:

#1 - Soap and water
Most colds are transmitted the hands. Alcohol-based hand sanitizers are less effective than ordinary soap. So good old fashioned soap and water is best. If you doing nothing else, do this.

#2 – Drink LOTS of water
And I mean LOTS. Water helps your body work like it’s suppose to work. PLUS it flushes the lymphatic system and helps carry the yucky stuff out of your body. It’s important to stay hydrated too.

#3 - Exercise
Just 30 minutes of brisk walking most days can pay off. Exercise increases immune cells in the blood stream. I read once that if you exercise 4 days a week it’s the equivalent to taking the flu shot. treadmill.

#4 - Fruits and veggies
Carrots, pumpkin, squash, spinach and broccoli are packed with immune-boosting carotenoids. Dried fruit, such as raisins and blueberries, may also be helpful.

#5 - Vitamin C
You can get vitamin C through oranges, tomatoes and other natural sources. When I feel something coming on I love a product called Emergen-C. It’s just a little packet you put in water and it tastes yummy! Works every time! You can pick it up in just about any pharmacy or grocery store now.

#6 - Green tea
Green tea is full of antioxidants (which even though it’s hard to spell, are good things). The antioxidants in green tea are said to be 100 times more effective than vitamin C. Plus, what’s better than sitting down to a good, warm cup of tea?

#7 - Sleep
When people don't get enough sleep, the body's T lymphocytes, which help destroy infections, don't work as well. So, make sure you have a healthy sleeping pattern to keep your immunity up.

#8 – Avoid Germs
Use the little wipey things at the grocery store and wipe off the grocery cart, use your own pen, don’t touch door knobs and hand rails (I pull my sleeve down and use my coat or sweater sleeve). I know it can seem a little compulsive, but really it’s just smart! Don’t get too stressed out and go overboard – stress is proven to compromise your immune system!

#9 - Multi-vitamin and OPC-3
Ever since I started taking these 2 simple products, my immune system has been amazing! They're liquid vitamins that are isotonics (they go directly in your blood stream), so there's no swallowing a big pill and you know it's going where it's suppose to (not in the bottom of the toilet like you read about other vitamins). They are the best and I HIGHLY recommend them! Click here for more info.

#10 - Live Happy!
Living a life of joy and a positive attitude is a HUGE part of living a healthy life, so do everything you can to live happy and it will pay off!

Thrifty Thursday - One Grocery Store Rotisserie Chicken Can Make 3 Meals!

Yes, that’s right – I’ll show you how to get THREE meals from an already cooked rotisserie chicken you can pick up at the grocery store.

The meals are designed to feed 4 people (or 3 if you have a hungry teenage football player like I do). They are really QUICK, HEALTHY and E-Z!

Meal #1 – Chicken Dinner
Preparation time: 30 Minutes

Make a double batch of REAL mashed potatoes (click HERE for the recipe). DON'T even think about instant potatoes, you can make your own in just 30 minutes and they are much tastier, cheaper AND healthier! Save ½ of the prepared mashed potatoes and put in the frig for tomorrow night’s meal. While your potatoes are boiling, get the rest of dinner ready.

Fix some veggies – I buy mostly frozen veggies from Sam’s or GFS because they’re generally healthier for you than canned, taste better and you can get a great price when you buy a big bag and just use what you need.

Heat the Gravy – If you’d like gravy for you potatoes, just use a jar of gravy from the grocery store.

Plate the Chicken – Take the chicken out of the plastic packaging, cut off enough meat for one meal and put on a nice platter. I like to arrange my whole meal on an oversized platter and bring the thing to the center of the table. It looks very impressive AND saves on washing dishes.

Prepare chicken for tomorrow – While you’re family is cleaning up from dinner, go ahead and prepare the chicken for tomorrow. You’re going to boil it to get chicken broth and then debone it to get ALL of the meat off the bone. (If you’ve never done that before, I have instructions at the bottom). Put ¾ of the chicken meat you’ve taken off the bones in a bag or container for the chicken and noodles for tomorrow night’s dinner. Put the remainder in a bowl for the chicken salad for lunch. I like to just go ahead and make mine right away so it’s all done and ready for lunch tomorrow!

Meal #2 – Chicken Salad for Lunch
Preparation time: 10 minutes

Use the smaller amount of chicken that you picked off the bone last night to make chicken salad for lunch. Click HERE for a traditional chicken salad recipe

If you’d like to make it a little healthier like I do, substitute some of the mayo with plain yogurt (you can’t tell the difference, I swear!). I also like to add a few more veggies in for a lot of crunch in my salad (green or red pepper, carrots, almonds, pecans, pineapple is good too!).

Meal #3 – Chicken and Noodle Dinner
Preparation time: 30 minutes

Noodles – I know you can make your own noodles, but even as domestic as I am I haven’t tried that yet. I buy the amish noodles at the store and they are delicious! Take your chicken broth out from last night (make sure you take the fat off the top with a spatula) and heat to boiling in a large pan. Add in some celery and onion if you have it (I also like to put a little sage in mine).

Dump the package of noodles into the boiling broth and let simmer for at least 30 minutes (maybe a little longer if you like them kind of mushy). I like to cook mine early in the day and let them sit for quite a few hours to soak up the broth. When I get ready to serve them I put a jar of gravy in to add more sauce to it.

Salad – DON'T even think about buying the precut lettuce – do you know how old that stuff is and how expensive it is? Click HERE or a super easy, quick and economical salad you can fix in no time!

Heat Mashed Potatoes – Take out the mashed potatoes from last night, add some garlic powder and sour cream into them, stir em up and heat on the stove or in the microwave. These are so yummy with the noodles and the juice dumped right on top of them!

There you have it – 3 home cooked, healthy, easy, yummy meals from a grocery store rotisserie chicken.

Here’s a run down of the cost:

Chicken – 5.00
1 5 lb bag of potatoes – 3.00
1 bag frozen veggies – 2.00
2 jars Gravy – 3.00
Chicken Salad fixins – 1.00
1 bag dried Amish noodles – 3.00
Lettuce Salad fixins – 3.00

Grand Total for 3 meals – approx $20

How to Prepare Chicken for Chicken and Noodles:
- Fill a medium size soup pot with water

- Place the entire chicken carcass in the water

- Place onion, carrots, celery and 2 bay leaves (if you have them) in the water.

- Bring to a boil and simmer on low for 2 – 4 hours.

- Put a strainer over a large pot (the one you’re going to cook the noodles in)

- Pour the broth into the strainer, straining out the carcass and veggies.

- Put a lid on the pot of broth and put in the frig until tomorrow.

- When you get it out tomorrow, there will be a wax like layer of fat on the top – just use a slotted spoon to scoop it out and throw it away BEFORE you heat it.

- Let the chicken and veggies in the strainer cool down some.

- Pick through and retrieve ALL of the meat (make sure you don’t throw any of it away).

- Put the meat in the frig and throw the rest of the stuff away.

That’s all there is to it! Now you have your own yummy, healthy and inexpensive chicken broth. This broth is handy to put in freezer containers and keep in the freezer for future meals. It will keep 3 – 6 months.

Wellness Wednesday - "Wellness In Just Five Minutes A Day"

What is Wellness? Here's the definition:

An approach to living in which one focuses on all aspects of life, including the emotional, intellectual, physical, social, occupational, environmental, and spiritual life areas that make up a whole and complete life

How do you achieve overall wellness in just five minutes a day? Here are some basic positive steps you can take to make your life even better than it is.

Five Minutes to Physical Wellness

If you’ve only got five minutes today to take a step toward Physical Wellness, here are some things you can do:

Drink More Water - Make a commitment to drink 8 glasses of water today. You can drink water at your desk, in your car, at your meeting, in your classroom, and anywhere else you happen to be at the moment. This step takes less than 5 minutes if you think about it. Just replace your soda, juice or coffee with a glass of water, and you’ve taken one small but important step toward greater Physical Wellness.

Stretch Your Body - Do some stretching or yoga. If you only have five minutes, do a few stretches and devise a five-minute routine. The deep breathing and poses aid relaxation and muscle building, and a five-minute yoga routine will act as a great break from your busy day.

Eat a salad - You have to eat, right? Well, making a healthy choice at just one meal can have great overall benefits for your Physical Wellness. At just one meal a day, enjoy some fresh fruits and vegetables. Pick up an apple or an orange as an afternoon snack.

Five Minutes to Emotional Wellness
Emotional Wellness doesn’t have to involve sitting in a therapist’s chair for an hour a week. There are some simple things you can do to support your Emotional Wellness in just five minutes a day:

Journal - Even if you only have five minutes, you can journal. Simply write some quick notes about how you’re feeling and what is going on in your life. It may not seem like much, but you can use these notes later for insight and greater personal awareness.

Read an article, listen to a podcast, or watch a video - Look for short articles, podcasts or videos on subjects that inspire you and motivate you.

Practice an “attitude of gratitude” - When you’re feeling down, make a list of all the things you’re grateful for. No matter how rough things are, there are always things to be grateful for.

Read - Read a few pages of a book, magazine, online resource or newspaper. Regular reading helps strengthen your ability to think, teaches you something new, and helps reduce the risk of deterioration of the brain in later life.

Get creative - For five minutes, do something creative. Draw a quick picture with colored pencils just for fun or write a short poem. Even the smallest burst of creativity may inspire you to greater happiness!

Five Minutes to Spiritual Wellness
Going to church or participating as a member of a spiritual community is a great way to foster your Spiritual Wellness. There are also a variety of simple spiritual practices that can help you get connected anytime, anyplace:

Meditate. Simply meditating for five minutes can help clear your mind and reconnect your heart with the bigger picture. Just sit quietly and breathe deeply for five minutes and let go of all thought. May sound like a challenge, but repeatedly trying five minute meditation sessions over time will help you learn a new way of seeing the world.

Pray. Whatever your spiritual practice, you can pray. Essentially, prayer is a meditation on your beliefs and connecting with God. Simply speaking in this way to God for a few minutes reminds you that you’re not alone.

Read something inspirational. There’s an affirmation, meditation or uplifting spiritual message out there for every moment and every spiritual thought. When you’re in need of a spiritual lift, reading something inspirational can help you strengthen that connection and send you soaring.

Five Minutes to Environmental Wellness
Environmental Wellness is a broad category that includes both your connection to nature and your own personal environment. Here are some easy ways to keep your Environmental Wellness in tip-top shape in just five minutes a day:

Pick a place. Even if you only have five minutes to straighten, you can have an impact on the state of your personal space. Is your desk cluttered? Clear it off. Do the dishes need to be put in the dishwasher? Do it. You don’t have to clean the entire house from top to bottom in one sitting. Simply de-cluttering or organizing one small square foot will improve how you feel about your space.

Sit outside for a few minutes. When you take one of your breaks from work, step outside and enjoy the sunshine. Everyone needs a few minutes of sunshine a day for their Physical Wellness. It helps support the body’s vitamin D production. Sitting outside for a few minutes can improve your Environmental Wellness, too. Appreciating the beauty of nature helps foster that connection with the earth and inspires a great mood!

Move the furniture. Shaking things up in your home environment can lead to a feeling of renewal. No need to completely redecorate. Just rearrange the furniture in one room for a new perspective.

Visit www.thewellnesschannel.us to find more ways to support each wellness aspect on a daily basis. By keeping wellness simple, you can slowly build a balanced foundation for healthy living. Every time you make progress toward your wellness goals, you’ll feel a little bit better.

A lesson on living, from an 11 year old boy

"I had a great time, and until my time has come,

I'm gonna keep having a good time!"

When Brenden was first diagnosed with leukemia, he and his mom began a new tradition. Every night they list three positive things that happened during the day, and they have to share a laugh. "A chuckle will do, Brenden said, but a fake laugh will never do."
What a great way to connect with your kids and develop a sense of gratitude, even when things are not going your way.

"I was coming back from one of my clinic appoints and I saw this big thing of homeless people, and then I thought I should just get them something," he said. A group planned to gather in his honor on Friday night to make 200 sandwiches and deliver them to the homeless.
I'm struck by the simplicity of this. So many of us want to do something to help, but we don't know where to start, so we don't do anything. Brenden saw a need and quickly and simply figured out how to help. It doesn't cure it, but it meets the immediate need.

"They're probably starving, so give them a chance," said Brenden. Love this!!

Brenden, surrounded by love and wise beyond his years, urges others to follow their dreams. "Mine already came true," he said. Brenden has one more wish for the afterlife: become an angel who accomplishes even more in heaven than he did on Earth. How old is this kid? What a blessing that he was here, even if for only a brief time, to show us that we can bring heaven down to earth no matter what our circumstances.

"I had a great time and until my time has come, I'm gonna keep having a good time," he said. YOU GO Brenden! I can't wait to meet you in heaven someday and see what you've been up to!

Make A Difference Day Pictures

National Make a Difference Day Festivities!

On Make A Difference Day, Oct. 25, the nation's largest single day of volunteerism, more than 3 million people turned out to perform thousands of charitable acts for others.

Some of my great friends and family joined me in an effort to be a part of this special day and we had a blast!

Project 1 - Tender Loving Bears

Some amazing people donated a BUNCH of bears and stuffed animals. We tied on a big bright ribbon, a little fleece blankie on some, and a note of love and encouragement. These new friends will be taken to CAPS of Elkhart to be given to a child who has been traumatized or is at risk and in need of some TLC.

Project 2 - Sunshine Delivery

People donated flowers and little teddy bears tha we wrote encouragement and love notes on, then we delivered them to Countryside Nursing Home (we couldn't take any pictures of the residents). I was so proud of everyone - even though it was a really uncomfortable and sad place to be, everyone just jumped right in and talked with people and loved on them. I was especially proud of my son Cody and his friend Bobby Nicks for going with us and hanging out with the elderly folks. A couple of them were Penn Football fans so that was cool they had something to talk about. Penn Football was represented well by these boys!

Thank you to all who were involved:

Dawn * Jayne * Jenny * Leslie * Diana * Brenda * Emma * Connie * Elaine * Cody * Bobby *

Dave Gives Back

Five years ago, Dave lived at the Dignity Village homeless camp in north Portland. Last week, he was buying gas for customers at a West Linn Chevron station.

Dave said he couldn’t have overcome the challenges he faced without the kindness of others. He’s hoping his generosity will encourage others to “pay it forward,” echoing his good deeds.

“I wouldn’t be where I am today if I hadn’t had the same thing done for me,” he said Friday afternoon at the gas station. With the death of his mother, Dave said he came into “a little more money than a guy like me should have.”

While he considered donating to a nonprofit group, he ultimately figured doing good deeds could multiply the benefits. “If I buy people $50 worth of gas and five of those people reach out and touch five more people, the world will be a whole lot better,” he said.

West Linn resident Marie Larson was so overwhelmed by the random generosity that tears streamed down her face as she thanked Dave on Friday. She said the kind gesture was especially meaningful, given her 3-year-old daughter spent a week at Doernbecher Children’s Hospital recently with a kidney infection.

How will she pay it forward? With toys, she said. After leaving Doernbecher, her daughter requested they go back and bring the other children gifts.

See the whole story HERE

Once you begin to acknowledge random acts of kindness,

both the ones you have received and the ones you have given ,

you can no longer believe that what you do does not matter

--Dawna Markova

If Everyone Cared . . .

This is such a powerful message.
I LOVE reading the stories about ORDINARY people like you and me
who said "NO - NOT THAT!", moved into just one small action that grew
and left a huge mark on the world! WOW!!!!

"And as we lie beneath the stars

We realize how small we are

If they could love like you and me

Imagine what the world could be

If everyone cared and nobody cried

If everyone loved and nobody lied

If everyone shared and swallowed their pride

Then we'd see the day when nobody died

When nobody died..."

A Weekend in Traverse City

This past weekend Trent and I drove up to Traverse City to explore and see the autumn color. It was GORGEOUS! My favorite part of the trip was Old Mission Peninsula where there are over 20 wineries. It is one of the best locations for growing grapes in the entire world - it's so cool that we are that close to it. We only went to 5 or 6 of the wineries, so we have to go back sometime when we have a designated driver and do ALL of them!





After we spent 2 nights in Traverse City we spent one night at our shack up north and we were lucky enough to catch one more great sunset at my favorite spot in the world - Little Point Sable Lighthouse beach at Silver Lake. It was a beautiful weekend and I feel so refreshed!

Ever have one of these days??

Yeah - me too . . .

I want my soul to glorify you – to show the world an accurate reflection of who you are. I want people to look at my life and know, with certainty, that you take good care of your children. Not that I am free from difficulties, but that difficulties do not overwhelm me. I want people to know how much you love them and that being in relationship with you does not mean more religion, but more FREEDOM! That every day is a heart stopping, thrilling adventure with you.

I want to glorify you in my mind – by focusing on your unfailing goodness at all times. Please keep me from focusing on things that bring me down. Help me to be aware that I can choose what I spend time thinking about, and I choose to think on things that are true, noble, right, pure, lovely, admirable, excellent and praiseworthy. I won't waste the time you've given me thinking on anything less.

I want to glorify you in my will – by choosing to do the right thing when I’m tempted to take the easy way out. Even when that means doing something uncomfortable that I'd rather not do, I want to listen and obey because I know you have my best, and other's best interests at heart. I want to remember to always speak the truth in love.

I want to glorify you in my emotions – by responding to those around me in love at all times. I want to be done being frustrated or upset with people. Please help me love people unconditionally - to see them through your eyes. Please keep me free from busyness so that I am able to be there for my friends and family that need help and encouragement. Let everyone that I come in contact with feel your love through me.

Lord, I want my life to be remembered as blessed, not for selish ambition, but for evidence that you are real and that you are the God of transformation and restoration. I want to use everything that you've given me and everything that you've taught me to help others get closer to you.

I realize the need to continually point out your many blessings to my loved ones so that when I am gone, they will remember all the mighty works you’ve done. I want them to understand that there is a God in heaven who loves them and has placed them on this planet for a very special and important reason, and when they embrace that passion and purpose and use it for you, life can be amazing, no matter what you're circumstances.

I ask you to extend your mercy to the generations who will come after me, that they too, would know your goodness. That you would help me strengthen and empower families so that we'll be raising kids who truly understand your love and your purposes. That we would take your message of love and freedom to the ends of the earth. That we would bring heaven down to earth. Here I am Lord - Send me.

Amen

(Expanded on a prayer by Donna Partow in the book "Becoming the Woman I Want To Be")

Penn Freshmen Football

Penn 50 - Riley 0

I have a dream . . .

Well, actually I have LOTS of dreams, but here's on that's been coming up a lot lately.

Someday, when Cody is grown and out on his own I would love to run a Bed and Breakfast or Resort.

Today for the fun of it I got online to see how much B & B's run and I found this one in the mountains of North Carolina. It's called The Oaks and it's in Saluda, NC in the Pisgah National Forest. It was built in 1895, has 4 guest room in the house, a carriage house with 2 suites, old fashioned wrap around porch and owner's quarters.

I can just see myself hosting lots of personal growth retreats, weddings, anniversary parties, cooking for a crowd, serving morning coffee on the verandah, serving tea time by the fireplace, doing nature photography, picking wild flowers and putting them in each guests room, providing wellness treatements, meeting a ton of new people, taking people out on excursions to hike in the mountains and kayak on river streams . . . ahhhhh!!! BLISS!

The really cool thing is that Cody is seriously considering culinary school for his future - what a great combination. He could run a world class restaurant in conjunction with our B & B.

Anybody out there want to invest?!

While I'm Dreaming . . .

Well, while I'm dreaming, I might as well DREAM BIG!!! I've learned along the way from many mentors that if you have a dream you can pull off yourself without God's help, then it's not really a dream.

Check out this Island Resort in Belize called Hatchet Caye. For just 2 million U.S. dollars I could own this (which really isn't bad in my opinion to own your own island AND come complete with staff, boats and accomodations for 8 couples).

Anyone out there have about 3. 5 million they want to invest? Trent and I could run the bed and breakfast in North Carolina in the summer time and then run the Hatchet Caye resort in Belize during the winter. Can you imagine??!!!

What a great weekend!

We had a great weekend at home. I've been out of town for the past 2 weekends, so it was nice to stay home and enjoy it this weekend. It actually started on Thursday night for me because I took the day off work on Friday. Here's a recap:

Thursday
Went to Cody's football game and then had an after game football potluck with his "fan club". Had a bunch of yummy food like sloppy joes, mac & cheese, brownies and lots more! We hung out with the Nicks family, Jeff & Ann and fam, both sets of Grandparents, Aunt Connie and we even had a special surprise guest - Knute O'donnell - I love that kid! After dinner we had a fire ou on the patio complete with s'mores. Yum!

Friday
I took the afternoon off and went to the mall. I can't even remember the last time I went to the mall - of course I didn't plan enough time, but the couple of hours I had was fun! My favorite purchase was an essential oil burner from Bath & Body.

Then it was off to Hacienda to meet Debbie Mann and a bunch of girlfriends. I hung out with my good buddy Kim Stewart most of the evening. Back at Debbie's we played Wii tennis and boxing - it was a blast. We are definitely getting one of those for winter!

Saturday
Got up and off to Farmer's Market and stoppped at Starbucks for my fall favorite - Pumpkin Spice Latte - yum! I spent about 2 1/2 hours at Farmer's Market shopping for veggies to process and put up for the winter. I got 5 HUGE heads of cauliflower the size of dinner platters, 2 grocery sacks of broccoli, 1 grocery bag full of mixed bell peppers, 1 huge stalk of brussel sprouts (Trent's favorite, not mine), 1 bushel of tomatoes for bruschetta and salsa, 1 grocery bag of yellow squash and zucchini, 3 huge bunches of sweet basil to make pesto sauce for the freezer, fresh cut fsunflowers and zinnias to put around the house, almond butter and kettle corn.

Went tailgating with Trent at our friends Linda and Dennis O'Donnell's RV. It was a blast and we saw lots of old friends and met some new friends. Our nephew Josh came over right before we left and him and Cody decided to come with us and hang out with Knute. Our friends Bruce and Jen met us there and hung out with us too. It was a gorgeous day and I LOVE the energy on game day at Notre Dame. it's amazing to me that that many people can come together to just have fun and celebrate with football. Very cool! It was a bonus that ND won - yay!

After tailgating we took the kids and went with Bruce and Jen to Olive Garden for a very yummy dinner (like we didn't eat enough at the game - ha ha). They are a lot of fun and we love hanging out with them. Then it was home and to bed with a cup of herbal tea, my new essential oil burner and the Nicholas Sparks book "Nights in Rodanthe" - of course with Trent right next to me - BLISS!

Sunday
Church on the river (that's when I have my own church cuz I can't get my family going), an awesome pancake and sausage family breakfast that Trent cooked for us, a boat ride on the river in the afternoon with just me, Trent and the puppy dog, Finally getting Cody's room clean, Sunday afternoon AND night football, Throwing the football with Cody and homemade pizza! I didn't go ANYWHERE and I didn't take a shower, do my hair OR put any make up on! You couldn't ask for a better weekend!

A Thousand Questions

I saw this video a couple of weeks at GCC - it made a huge impact on me.

It is truly GORGEOUS and answers a thousand questions that we all have about God - ENJOY!



When the video was over I had tears in my eyes, not because I was sad, but because I was inspired.

Here I am - Send me!!!

Source: Willow Creek Leadership Summit - posted on Youtube

The 2 Best Questions Ever

I read a book that really impacted me with just one powerful question.

"Is this the wise thing to do?"

The book is "The Best Question Ever" by Andy Stanley - it's brilliant, go buy it!

You can apply this situation to absolutely ANY situation in your life - It's simple, it's easy and it works. I've done my best to cement this question into Cody's brain.

So I pick Cody up from football practice the other day and as usual the first thing he does is change my radio station. It landed on U93 and just in time we heard the following wise words from one of the DJ's:

Whenever I'm about to do something,

I ask myself . . .

"Would an idiot do that?"

And if so,

I do not do that thing!

We laughed and laughed - it really struck us funny, and now we go around the house saying it in a really dumb voice and then we laugh some more. It was a perfect back up to the best question ever - Is this the wise thing to do".

So next time you're deciding what to have for dinner, whether to pay a utility bill or buy a big screen TV, or whether to tell a lie to cover your butt, just ask yourself the TWO best questions ever and I promise you'll get immediate clarity!

Tell me your story . . .

This is Dr. Dan Gottlieb

He has a story . . .

He inspires me . . .

READ THIS ARTICLE by Dr. Dan:

It came to me in the middle of the night a couple of weeks ago, four words that could change the world:

Tell me your story.

These four words could have an impact on everything from global conflict to personal well-being. All we have to do is ask others to tell us their stories and then be quiet. Oh, one other thing: While you are listening, try to imagine what it would be like - and how you would feel - if it were your story. That's called empathy.

So just ask people for their stories, listen, imagine, and feel - sounds naive, doesn't it? Stick with me here.

First, saying these words will change you. Listening to others is an act of emotional generosity, and there is ample evidence that generosity stimulates the brain's endorphins - natural antidepressants. [...]

Second, this little exercise will change the person whose story you've asked for. Socrates may have overstated the issue a bit when he said, in modern translation, "an unexamined life is not worth living," but we humans do have a fundamental need to be understood for who we are. Think of how full we feel when someone looks in our eyes and says she wants to know how we experience our lives.

In today's world, social networks are shrinking. The number of people who report having no intimate friends is increasing. Simple eye contact, along with a caring "tell me your story," can go a long way toward diminishing someone's feelings of alienation and aloneness. I've spoken those words to kids of all ages in all kinds of neighborhoods. Most thank me for asking - and say that no one has ever done so before.

Third, beyond diminishing alienation and increasing a sense of connection, these four words can have a biological effect on both parties. According to Herbert Adler, a psychiatrist at Jefferson, compassion in the doctor-patient relationship actually changes each person's biological healing system. And if that happens in those relationships, it happens in other relationships. It literally promotes healing.

(...) Try it with a neighbor you don't know very well, a relative with whom you've had a misunderstanding. Try it with a street person and see what happens to both of you.

Just four words. We could start a movement.

--Dan Gottlieb you can read the article HERE

Here's Dr. Dan’s Story:

Daniel Gottlieb began his practice as a psychologist and family therapist in 1969 after receiving undergraduate and graduate degrees from Temple University. As a young psychologist, working in the addictions field, he was enjoying his professional successes and his two young daughters. Life seemed perfect. Until...

In 1979, while preparing a surprise for his wife on their 10th anniversary, Gottlieb was in a near-fatal automobile accident, which left him paralyzed from the chest down. Over the ensuing years, he faced depression, divorce and the death of his wife, sister and parents. Throughout all, he maintained his devotion to family and his career. Now, he sits in a wheelchair observing life and gaining unusual insight into what it means to the human.

Since 1985, Daniel Gottlieb has been hosting "Voices in the Family," an award-winning mental health call-in radio show aired on WHYY 90.9 FM, Philadelphia's local public radio station. From 1993 until 2008, he wrote a highly regarded column for the Philadelphia Inquirer titled: "Inside Out," reflecting his perspective on the events in the world around us and the many ways we experience those events. He has also previously published a total of four books. His most recent, "Learning From the Heart: Lessons on Living, Loving and Listening," describes some of the many lessons he's learned about what we share as humans. All of his royalties are donated to children's charities, and so far he has contributed nearly $80,000 to a variety of children's causes. In addition to his writing and radio show, he lectures locally and nationally on a variety of topics affecting the well-being of people, families and the larger community.

The essence of his life can be found on his business card. After his name, there are no degrees and no fancy titles. His card simply says "Daniel Gottlieb. Human." He is the proud father of two daughters and a blissfully happy grandfather of Sam.

Much of his wisdom and compassion he attributes to having experienced severe losses—of his mobility and the death of his sister and parents. He has unique understanding of both the solitude and the growth that accompany suffering. As a result, it is his belief that alienation and prejudice are the greatest source of suffering in our souls and in the larger world. Healing this pain requires sitting quietly, feeling our lives and opening our hearts to the great love that lives there.

Click HERE for more info on Dr. Dan

My Thoughts:

• It's amazing how important our personal stories are and how important it is that we have a voice and share our stories.
• It's also even more important to ASK and then actually LISTEN to other people's stories. Have you ever had a conversation with someone and just listened without giving advice or twisting it around to whatever you're going through. How powerful would it be to take Dr. Dan's advice and just listen and put yourself in their shoes - be empathetic. We don't have to fix it - we just need to truly listen.
• When I hear about something horrible that another person did to another human being, I always wonder, what's their story? But what about the "common" people that you run into every day, the ones that look like they have it all together - What's their story?
• Did you notice that there's evidence that generosity stimulates the brains endorphins - our natural anti-depressants? That tells me (and I've actually put this into practice) that when we gut stuck in the world of "woe is me" that the best medicine is to do something for someone else - cook them a meal, invite them over for coffee, do a random act of kindness, serve at a food pantry or even as simple as asking someone "TELL ME YOUR STORY". We don't need a prescription for that - it gives us our own natural anti-depressants AND it helps the other person we're focusing on.
• This article states that social networks are shrinking and the number of people who report having NO intimate friends is increasing - that bothers me. Connection with other human beings is essential to life - are we so wrapped up in ourselves that we are forgetting that other people have a story? Do we just forget to ask? Do we even care?

My Challenge to You:

1. This week, ask at least 3 people to "Tell Me Your Story", and then REALLY listen. Don't feel responsible, don't try to fix it, don't give advice - just empathize with them and listen.
2. If you are feeling overwhelmed, beaten up, frustrated, sad, angry - or any other emotion that keeps you down - Get out and serve someone else. Release those natural feel good chemicals in your brain! Getting out of "the world of me" and jumping into someone else's world will change your perspective and help you put some joy back in your life. PLUS you're helping someone else and hopefully they will pass it on too!

For My Friends

I made this video today for my friends who are struggling and need a new beginning, so that they would know they are loved and are not alone.



There's a shift happening - I can feel it - a new chapter is beginning for ALL of us!!

Labor Day @ Silver Lake

Cody's First High School Game

My TV Debut . . . Link to videos

As many of you already know, I had the incredible opportunity last week to do a 4-part Coaching series on The Harvest Show. Here’s the link if you’d like to check them out http://www.lanettelifecoach.com/videos_index.htm .

The first one is about 10 minutes long and the others are quick little 5 minute segments. Follow along with a piece of paper and do the exercises along with me – they’re very enlightening and a lot of fun!

#1 – LIVE Interview
Subject: “What I Don’t Want”

#2 –Taped Segment
Subject: Fuelers and Guzzlers

#3 – Taped Segment
Subject: Empowering Thoughts

#4 – Taped Segment
Subject: Turn your Shoulds into Coulds

I'd love feedback to see if you learned anything!!!

What happens in Vegas

This was a great movie.

I highly recommend it!

I laughed, laughed some more, then laughed even more and then I cried at the end :0)