YOUR MIND

Vision is the Art of Seeing The Invisible
Max Steingart

You don't need an explanation for everything.
Recognize that there are such things as miracles,
events for which there are no explanations.
Later, knowledge may explain those events quite easily.

The fact that you can plant a seed and it becomes a flower,
share a bit of knowledge and it becomes another's,
smile at someone and receive a smile in return are common miracles.

Your duty to yourself is to believe that for which you have sufficient evidence,
and to suspend your judgment when you have not.
Any sufficiently advanced technology is indistinguishable from magic.

Some things have to be believed to be seen.
Don't believe in miracles, depend on them.

YOUR BODY

25 Tips To Keep You On The Fitness Track
maximizing the time we have to exercise

A lot of people would like to get more exercise than they do, make smarter choices about what they eat and be more like the fit people they envy.

Unfortunately, many of those people find that while it's easy to start an exercise program or a new diet, it's just as easy to quit. The people who are most likely to stick with their fitness plan long enough to achieve those goals, experts say, are those who learn to make exercise and proper nutrition a regular part of their daily lives.

But how do you do THAT?

First, remember that every little bit helps. Then follow some of these 25 simple tips from exercise experts, dietitians and motivational experts to get your healthier lifestyle started or back on track.

1. Be reasonable. "Set some measurable, attainable goal," said Dean Reed, a personal trainer at Elmwood Fitness Center. If you haven't been active for a while, start a short-term goal, such as 15 minutes of exercise two or three days a week, and build from there, he said.

2. Get a new attitude. "You have to first change your mind set about the way you think about the quality of your life," said Rovenia M. Brock, a nutritionist known as "Dr. Ro" to viewers of Black Entertainment Television's "Heart & Soul." According to Brock, people who live in denial about their activity levels and weight are likely to keep packing on the extra pounds.

3. Keep moving. "It can be any kind of activity, anything that you enjoy," said Denise Hoffman, an exercise specialist at West Jefferson Fitness Center. "A little bit goes a long way."

4. Make daily activities count, too. The idea is to get more movement into your life. That can include things that we don't typically regard as "exercise," such as pacing while you talk on the phone or doing leg lifts while the coffee is brewing.

5. Pound the pavement. Walking is a great exercise that you can do anytime. Walk for a few minutes in the morning, take the stairs instead of the elevator or walk to the store instead of driving.

6. Make time for exercise. Set your alarm clock back 30 minutes in the morning and use the time to exercise. Or make an appointment in your calendar to work out and respect it as you would any other commitment.

7. Be prepared. Lay out your exercise clothes at night so you don't have to hunt for them in the morning.

8. Do your research. If you're thinking of joining a health club, consider it as you would any long-term relationship, Moran said. "Some gyms are very serious, and some are very social," Moran said. "You want to make sure that you pay your dues to a gym that you like. If you chose one that you don't like, you'll be one of the many people who drop out and pay dues for two years."

9. Easy does it. People who want to see quick results from exercise may be tempted to overdo it, Reed said. It's important to adopt a gradual approach to allow your body to adjust to exercise.

10. Do what's comfortable for you. "If you hate to be on a treadmill, you're not going to do it for more than a month or two," Reed said. "If you don't like to do weights, you can't set up a program and expect to stick with it."

11. Try something new. If you get bored with your current workout, try a class that you've never taken or buy a new workout video.

12. Get support. Find an exercise buddy or consider hiring a personal trainer to help you stay motivated.

13. Keep an exercise journal. Write down your activities and your thoughts to help you stay focused and motivated.

14. Don't say 'diet.' "People don't stick to diets that restrict a lot and that are very complicated," said Martina Musmeci, a local registered dietitian. "Instead of dieting you should just eat healthier foods."

15. Clean your pantry. "Take out the snacks that are high in sugar and the bad fats," advises Musmeci. "If you don't, you'll think about it and dream about it." That doesn't mean that all snacks must be banished she said. But she suggests choosing snack foods that are lower in sugar and fat.

16. Don't clean your plate. "If you were brought up by parents or grandparents who went through the Depression, that goes against everything you know," Brock said. "But your heart will thank you and eventually your butt will, too."

17. Eat smaller portions. Try putting your food on a smaller plate, Musmeci suggests.

18. Brown-bag it. Pack your lunch for work. "Cook enough at dinner tonight to take to work tomorrow," suggests Byron Richard, a registered dietitian at Tulane University Hospital. "The thing about cooking at home is that you can have complete control over the ingredients. If you're looking for something light, you can get a bag of salad from the grocery store, put it in a Tupperware bowl and put tuna on top. You can add a piece of fruit to your bag and some yogurt. It can be as simple as that."

19. Eat some blueberries. They combine more powerful disease-fighting antioxidants than any other fruit or vegetable, according to Dr. Steven Pratt, author of "SuperFoods RX" (William Morrow, $24.95).

20. Eat other colorful foods, too. "Ounce for ounce you'll get fewer calories and more vitamins and minerals to protect yourself from disease," Brock said.

21. Drink up. Sipping water, rather than calorie and carb-laden soft drinks, can quench your thirst and help you feel more full.

22. Look on the bright side. Your feelings exert a powerful influence over your physical health, writes Lucy MacDonald, in her book "Learn to be an Optimist." "If you believe you are healthy, your health will actually benefit."

23. Make time for quiet time. "If you take 10 or 15 minutes just to sort through your thoughts or review your day," Moran said, "you can go out in the world a much calmer person, prepared to make wiser choices.,

24. Seize the day. "One of the most important things we should do is stay in the present and know that goals have to have a corresponding intention," said Peggy Brown, a licensed clinical social worker. "Most of us are stressed because we're looking into the future all the time. One of the most important things we can do is to not just think about it, but do it."

25. Sleep tight. When people sleep well -- experts recommended seven to eight hours a night -- they awake refreshed and better able to handle the day's challenges, including the challenge of maintaining healthy habits.

This information and other information is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

YOUR SPIRIT

Peeling Away Your Layers
finding our true self through self exploration

Trees grow up through their branches and down through their roots into the earth. They also grow wider with each passing year. As they do, they shed the bark that served to protect them but now is no longer big enough to contain them. In the same way, we create boundaries and develop defenses to protect ourselves and then, at a certain point, we outgrow them. If we don’t allow ourselves to shed our protective layer, we can’t expand to our full potential.

Trees need their protective bark to enable the delicate process of growth and renewal to unfold without threat. Likewise, we need our boundaries and defenses so that the more vulnerable parts of ourselves can safely heal and unfold. But our growth also depends upon our ability to soften, loosen, and shed boundaries and defenses we no longer need. It is often the case in life that structures we put in place to help us grow eventually become constricting.

Unlike a tree, we must consciously decide when it’s time to shed our bark and expand our boundaries, so we can move into our next ring of growth. Many spiritual teachers have suggested that our egos don’t disappear so much as they become large enough to hold more than just our small sense of self—the boundary of self widens to contain people and beings other than just "me." Each time we shed a layer of defensiveness or ease up on a boundary that we no longer need, we metaphorically become bigger people. With this in mind, it is important that we take time to question our boundaries and defenses. While it is essential to set and honor the protective barriers we have put in place, it is equally important that we soften and release them when the time comes. In doing so, we create the space for our next phase of growth.

YOUR RECIPE

No Added Sugar Low Glycemic Raspberry Cream Pie
Serves: 12
Carbs Per Serving: 7.25 g
Prep Time:<35 minutes

Ingredients:
Meringue Shell:
4 egg whites
1/4 teaspoon cream of tartar
3 tablespoons All Natural Fructevia, Steviva Brand Stevia Blend or a very tiny dash Steviva Brand Stevia Powder

Filling:
1 small pkg. sugar-free gelatin (strawberry, raspberry or un-flavored)
1 pint half and half
1 (8oz.) pkg. low fat cream cheese, softened
1/4 cup All Natural Fructevia, Steviva Brand Stevia Blend or a very tiny dash Steviva Brand Stevia Powder
1 quart Raspberries cleaned

Instructions:
Preheat oven to 275F. Grease one Pyrex pie plate and set aside.
Beat egg whites until foamy. Add cream of tartar then beat until whites stand in peaks. Add Fructevia, Steviva Brand Stevia Blend and beat for an additional minute or two.
Spread the meringue evenly in the bottom of the plate and up the sides.
Bake 1 hour and 10 minutes in a 275 F oven, then raise the temperature to 300 and bake for an additional 20 minutes. Remove from oven and cool while you make filling.
Dissolve gelatin with 3/4 cup boiling water. Stir in 1/3 cup cold water. Place in freezer for approximately 15-20
minutes (just until it begins to gel.) When the gelatin is ready, whip the heavy cream until stiff (but not dry). Fold in cream cheese
and Fructevia, Steviva Brand Stevia Blend. Fold in gelatin.

Stir in Raspberries (reserving a few for garnish if you like.) Pour over meringue shell in pie plate and let chill until firm -- about 2
hours.

Nutritional Facts
Total Calories: 826
Calories Per Serving: 68.83
Total Fat: 37.1g
Saturated Fat: 21.8g
Cholesterol: 124mg
Sodium: 731mg
Total Carbohydrates: 87g
Carbohydrates Per Serving: 7.25g
Dietary Fiber: 26.6g
Sugars: 59g
Protein: 48g