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Ha cha cha – Get Your Healthy Snacks Here!

Join us for the upcoming Let’s Talk About Healthy Snacks – free tele-conversation Tuesday, March 1, 7 CT.Let's Talk About

Did you know that the quality of your snacks can dramatically affect….

  • Your weight
  • Your blood sugar levels
  • Your energy
  • Your emotional state
  • And your stress level?

Cross my heart. And what do you think of those 100 Calorie packs?  Come to the call and find out if these snacks are for you (or not!)

Find out how to make your own snack packs – ones that help you lose weight, level out blood sugar levels, increase your energy, calm your emotions and help you manage stress. And of course healthy snacks will help you build a healthy, strong body (really, not just advertisement-speak).

We’ll get down and dirty talking about snacks – our favorites, our sinful pleasures, and then we’ll switch gears and share popcorn-brainstorm-style about healthy snack ideas and recipes.

Come to the call if….

  • You’re a nutritionist or health educator (to share your wisdom)
  • You’re overweight and want to lose rather than gain weight
  • You’re an athlete and want to be able to perform better in your sport
  • You like to cook and share recipes (especially healthy, tasty ones)
  • You have a chronic health condition and need improved nutrition
  • You’re a parent and want to provide better snacks for your kids
  • You live a busy, fast-paced life and grab food on the go
  • You like to eat!

Visit this link for more information and to sign up: If you’re not sure you’ve signed up yet for the series, go ahead and sign up again.  You’ll only get one subscription if you use the same email. 

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The Cure for Breakfast

Breakfast is a tough meal to get together every day – so I make it up ahead of time, usually Sunday evening.  Here are three of my favorite breakfasts that can be made up to eat at home or take to the office.

Favorite Breakfast #1

This week I made 5 to-go containers of Greek yogurt with fresh and frozen fruits:   pineapple, raspberries, blueberries, and blackberries. Then, when I open a container for breakfast, I sprinkle crushed almonds on top. It’s SO good. My friend Layla turned me on to it!

Favorite Breakfast #2

When I’m eating smoothies for breakfast, I do basically the same thing.  I make up small baggies for the week with all the fruit I’m going to dump into the blender in the morning so I don’t have to open up several large baggies of frozen fruit every morning.  I just open up one that has all the mixed berries in it that I’m going to blend. 

Favorite Breakfast #3

Another good breakfast also uses the meal kit idea.  I put a mix of whole grain cereals in meal-sized containers – enough for a week.  They’re portable and guarantee a yummy meal.   I keep a container of milk or rice milk in the refrigerator so I’m good to go.

If you’re challenged to eat breakfast every morning, try these fast breakfast ideas.

Do you have any fast, healthy breakfast ideas to share?  See the comment link below?  Go there and share.

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Nighthawks on the Kansas Levee

The other evening while walking on the Kansas levee with Toby, I watched the nighthawks dive bombing for insects. nighthawk Their wings look like boomerangs.  So when I got home that night, I did a image search to find a picture to see if I was right to call them nighthawks.   My search brought me to a little audio lesson (a few seconds) that tells about the bird and its song.  Here ‘tis:  (click to play the MP3).  Note, the bird is really not a hawk but in the whippoorwill family.

What’s the tie-in with wellness?  Nature.  When we have a strong connection with nature, life is more interesting.  In fact, I drove home from the dentist in torrential rain just now.  Lightning all around me.  My wipers couldn’t keep up.  After a quick prayer of safety for everyone traveling, I anticipated coming home and throwing open my front and back doors so the energy of the storm could move through my home.  Love it!  The temperature dropped 20 degrees or more – a welcome respite from the scorching heat. 

The wind was so fierce the rain blew in both the front and back doors.  So I propped my heavy umbrella in the doorway to keep the rain from the hard wood floors (mostly).  I can think of nothing more relaxing than sitting in my oversized chair enjoying the surround sound of rain and thunder. 

Without a connection to nature we’re more likely to be afraid of bugs and stay cooped up inside our cars, homes, and office buildings.  And if we really lose sight of the benefits of nature, we may start to trash the landscape and use up more than our share of the natural resources.  Without a regular dose of nature, we’re more likely to feel stressed.  Spending time in nature has a dramatic calmative effect.

As I started this description about why it’s important to  have a connection with nature, a loud clap of lightening enlivened me (read: startled me).  What a great way to revive one’s energy.  I was getting a little sleepy on the drive home….until the rain hit.  Now I’m alive, alert, awake, enthusiastic – just like the Girl Scout song says.  I found several renditions of this song on youtube – from many different cultures.  I thought I was the only one who thinks that song is cool!  And fun!

Alive Alert Awake Enthusiastic

How does nature impact your wellness?  Share at the comment link below.

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Healthy, Happy, Resilient People

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Seated Stretching Routine

When you get tired and a little stressed, what do you do?  Do you walk to the vending machine?  Or do you get physical?  You can save a lot of stress-related calories if you do something physical.  You don’t have to worry about time because you can pep up or calm down in just a couple of minutes. 

Here are 7 stretches that reduce stiffness and tension . . . and you can do them while seated at home or in your office. 

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How to start a wellness program today

As a member of SparkPeople I get interesting articles on a regular basis.  I thought you’d enjoy this one about how to start a wellness program right now – today.

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Swine Influenza

U.S. Human Cases of Swine Flu Infection
(As of April 27, 2009 1:00PM ET)


# of lab confirmed cases


10 cases


2 cases

New York City

45 cases


1 case


6 cases

Total Count

64 cases

What is swine flu?
Swine Influenza (swine flu) is a respiratory disease of pigs caused by type A influenza viruses that causes regular outbreaks in pigs. People do not normally get swine flu, but human infections can and do happen. Swine flu viruses have been reported to spread from person-to-person, but in the past, this transmission was limited and not sustained beyond three people.
What are signs and symptoms?
The symptoms of swine flu in people are expected to be similar to the symptoms of regular human seasonal influenza and include fever, lethargy, lack of appetite and coughing. Some people with swine flu also have reported runny nose, sore throat, nausea, vomiting and diarrhea.
How is swine flu spread?
Flu viruses are spread mainly from person to person through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.
What can I do to protect myself from getting sick?
There is no vaccine available right now to protect against swine flu. There are everyday actions that can help prevent the spread of germs that cause respiratory illnesses like influenza. Take these everyday steps to protect your health:

  • Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.
  • Avoid touching your eyes, nose or mouth. Germs spread this way.
  • Try to avoid close contact with sick people.
  • If you get sick with influenza, CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.

Source: Centers for Disease Control and Prevention (click for more information)

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Outrageous Office Etiquette

Office Animals


Do you work in cubicleville?   If yes, this article about appropriate office etiquette will speak to  you…..and those around you.  Consider forwarding the link to your office mates so everyone can get the clue.

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100 Healthy Habits That Can Save Your Life, Your Money, and Your Planet

Just came across an interesting list of 100 small things you can do to save your life, your money, and your planet.  I thought you’d enjoy reading it…..and posting it where you can see it now and then.

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Finish What You Start

"Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they’ve started."

David Allen

David Allen is an expert on getting things done.  I’ve read several of his books and think he’s swell.  You can find out about his strategies to get things done here.

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