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Hope you are keeping well.

Have you noticed that some people out there are really crabby?!

It’s made me reflect on how much stress everyone is under, how cooped up and fed up people are. And unfortunately some are taking it out on others.

So I thought I would issue you a challenge this week to spread some positive vibes.

Let’s infuse some positivity into the small mundane things we do.

Let’s let positivity radiate from us and see what happens.

Let’s spread some love!

  • Here’s how to do it:Wake up in the morning and greet those around you with a hug, a kiss or a warm & loving word.
  • Smile at everyone you see.
  • Hold the door open for someone every day.
  • Be patient when you drive, don’t let anything get to you. Wave a thanks to those that let you in.
  • Be friendly to every the cashier at the grocery store, coffee shop, wherever you go.
  • Compliment people. “What a lovely hat”, “I love your hair”, look for something you love.
  • Call someone and say, “I appreciate/miss/love you”
  • Think of someone who may be feeling lonely, give them a call and, if you feel comfortable, get together at social distance.
  • Say thank you to someone you appreciate.
  • Focus on the positive, avoid negativity – in your thoughts and out loud.
  • Take a day or the week off from listening or watching the news or limit to once a day.
  • Look for ways be of service.

Off you go you little positivity fairies!

Notice how it feels when you do these things.

Take good care everyone❤️

Ali

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I just realized this morning that an elephant has been standing on my chest.

Although I feel I’ve been fairly calm about this whole thing – in large part because I do not watch or listen to the news. It has affected me.

Feeling the energy of people around me, hearing the stories and seeing the empty store shelves has made me anxious.

When I finally recognized that it was anxiety in a big ball in my chest it dissipated a little. I noticed that I was taking short breaths and my thoughts were spinning with worry. Having this awareness is so helpful.

Although it seems impossible not to talk about, I have been making an effort to not repeat the same stories over and over to everyone I talk to. When I get together with a friend (no touching), we agree to not talk about it, but we inevitably go back to it over and over until we notice and stop again. It is such a respite to take a break from talking about it!

Here’s what you can do to decrease the anxiety:

  • Notice your thoughts
  • Notice your breath and take deep breaths
  • Do something that will occupy your mind:
    • watch a movie or show
    • actively listen to music
    • put on music that you love and dance
    • meditate – love the Calm APP
  • get out in nature: a walk on the beach, forest, bike ride, etc.
  • read a book
  • read my blog! (there’s 9 years of posts!)
  • do a puzzle!
  • listen to a podcast
  • limit or stay off social media
  • cut down or cut out the news (people will tell you the important bits) check the government website instead
  • stop spreading the horror stories
  • choose to talk about other things
  • don’t feed into others anxiety, try to calm them down with compassion, not judgement

We are very lucky that the weather has been amazingly beautiful, make sure to take some time enjoy it!

The main thing you can do to protect yourself is WASH YOUR HANDS and DO NOT TOUCH YOUR FACE and keep a social distance, no hugs and kisses.   

Also remember to:

– Sneeze or cough into your elbow or tissue, not your hand (regardless of the reason for the cough/sneeze, even allergies, etc.)
– Wash your hands immediately after you blow your nose
– Put your sleeve over your hand when opening doors
– Use your elbow to push the elevator button
– Focus on eating healthy, drinking lots of water, getting enough sleep and exercising to boost your IMMUNITY
– Take immunity boosting vitamins
– Exercise is a great anxiety and stress reliever
– Listen to your body, rest if you need it
– Stay home if you’re sick

HERE’S A MEDIATION FOR YOU:

(from elizabeth gilbert)

Look at your current surroundings.

Name 5 things that you can see

4 things that you can hear 3 things that you can feel

2 things that you can smell

1 thing that you can taste

There.

Now you have landed in this moment, in this place.

And this moment, in this place,

is the only time and place where we ever have a chance to find peace.

by tallie nat

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This commercial illustrates so succinctly what we sometimes do when it comes to food (or sometimes it’s shopping). For me it’s boredom that does it.

I hope you will take one minute to watch it.

 

 

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The short answer is yes.

Here is an interesting article on the matter:  CLICK HERE

In a nutshell:
  • Muscle is denser than fat and takes up less space in the body
  • At rest, muscle burns more calories than fat
  • The more muscle and less fat your body has the higher your metabolism (burns more calories all the time)
  • As we age we can weigh the same but be gaining fat and losing muscle
  • After 30, muscle decreases 3-5% per decade with inactivity
  • After 50, muscle decreases 15% per decade with inactivity
  • Working out in general and Weight Training 2x’s per week is recommended to off-set muscle loss
  • When you diet you want to lose fat not muscle, therefore monitor protein intake:
    • The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight
    • Research recommends protein intake at 1.25 times the RDA for sedentary individuals and 1.5 times the RDA for active individuals
    • For example for 150 lbs individual, protein intake would be:
    • 150 lbs = 68 kg
    • Average Individual: 68 kg x 0.8 grams   = 54.4 grams of protein per day
    • Sedentary Individual: 68 kg x 1.25 grams = 85 grams of protein per day
    • Active Individual: 68 kg x 1.5 grams   = 102 grams of protein per day
    • Or try this ONLINE PROTEIN CALCULATOR
TAKE AWAYS:
  • Although weight is one important factor in determining ones health it can be misleading, focus more on how you feel and how your clothes fit, not on the weigh scale
  • If trying to lose weight or maintain muscle cut back on the empty carb calories and increase the lean protein!
  • Tally up your grams of protein per day, I think you will be surprised how little protein you are actually getting
MORE ABOUT PROTEIN NEXT WEEK!

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After hearing so much about it, I finally read Year of Yes by Shonda Rhimes and loved it!

(here it is at the VPL)

It’s about opening yourself up, getting out of your comfort zone and saying YES! to life.

If you’re looking for an uplifting inspirational read, I highly recommend it.

Here’s her Ted Talk:

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This is too cute not to share!

Happy Holidays!

>>:0)

.

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Warning: may cause watering of the eyes.

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The words we use are powerful:

.

.

Notice the words you use today.

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Given that my most popular posts have been weight-loss related, I thought I would give you what you want:

Top Ten Ways To Lose Weight

1)    Cut the crap.  Eat real food made with real ingredients.  Read the label, if you can’t pronounce it, it’s not real food.  Get back to the basics.

2)    Drink 8 glasses of water a day.  Start each and everyday with a tall glass of water as soon as you wake up before you have anything else, it will clean you out and give you energy.  Then have a glass of water every hour for the next 7 hours.  Often we are eating when we are actually dehydrated, if you wake up in the morning with a dry parched mouth or wake up in the middle of the night thirsty, you are dehydrated.

3)    Move every day for at least an hour.  Get some exercise in one form or another; walk, run, take a class, take the stairs, dance, the possibilities are endless.

4)    Eat more fruits, vegetables and proteins (lean meat, beans, yogurt, etc.), organic if you can.

5)    Cut the starches: bread, potatoes, rice, muffins, cake, pasta, etc.

6)    Cut the fat: butter, oil, deep-fried anything, go to skim milk, no-fat yogurt, no cream, muffins & cookies are packed with fat.

7)    Have a positive attitude about what you’re doing – don’t lament that you “can’t” have your chips, chocolate bar, Frappuccino, etc.  This could easily be your undoing.

8)    Connect with how you feel when you eat healthy food versus unhealthy food and how you feel when you exercise versus when you don’t.  Notice how good it feels to eat well and exercise and connect with that.

9)    Spend a little time outside every day, take some deep breathes, connect with nature if you can.  De-stress.

10) Watch your portions.  Learn how many calories your body needs each day as fuel to maintain the weight you are at.  If you cut 500 calories a day by eating less and exercising you will lose one pound per week.  I recommend just one pound per week.  Be patient.  Here is a free website you can use to tally your calories each day:

http://www.myfitnesspal.com/

It’s a good idea to do this at first so you can get an idea of how many calories the foods you eat have and how many calories your body burns each day.  You can also enter your exercise and keep track of the calories burned each day.  You wouldn’t drive somewhere with just the address and no map, you need a map to get where you want to go.  If you need moral support join a group (weight watchers) or make your own group with your friends, just make sure they are positive friends who will help you and not hinder you.

Let me know how it goes!

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