Help Me Raise Money for Cystic Fibrosis Foundation

My childhood neighbors, Katie and Joey (my little brother's best friend) have Cystic Fibrosis, so I decided that raising money for the Cystic Fibrosis Foundation is a great reason to run! The treatments have come such a long way in the past few decades, but there is still no cure! Now I hope to help by running the Houston Marathon! 

THANK YOU again to so many of you who have donated to Cystic Fibrosis Foundation!

Your generosity warms my heart :)

The race is right around the corner, and thank goodness I have found nice days to do long runs outside!  You can help too by making a donation today! Every penny counts! The marathon is 26.2 miles :) 

If just 32 more people donate $1 for EVERY MILE I run ($26.20), we will provide $2000 for Cystic Fibrosis research, education, and treatment! Thanks for your generosity!

HERE is a link to sponsor me!!!

Thank you SOOO much for your support!!!!!

Instead you can send a check made out to Cystic Fibrosis Foundation to my address (589 Rutland Drive, Highland Heights, OH  44143).  

Please share if you know of anyone who might want to join in the efforts!

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WHAT DO YOU THINK?  Tell me in a comment below, have you ever done a walk or race for a charity?  Did it feel different during the race?  Do you make it a family or annual tradition?

PB and Banana Sandwiches!

This old-fashioned breakfast sandwich makes a really healthy meal any time of day! Great toasted, and with a cold glass of almond milk! It will keep you going strong for Christmas shopping all morning long!

Make sure to make it with 100% whole wheat bread and natural peanut butter! Here is a link to see more about the benefits of peanut butter and a treat called PB&J Poppers!

For the bread, be sure that you see the word "WHOLE" first on the list of ingredients following the nutrition facts.

Natural peanut butter is free of any trans fats!

The best varieties only contain PEANUTS in the ingredients list. Sometimes salt is added, but avoid brands that add sugar by any name! These may include honey, cane syrup, etc.

And viola!

The meal your grandma used to make is ready to enjoy!

To read about healthy fat click here!

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WHAT DO YOU THINK? Did you eat these sandwiches as a kid? What other meals do you remember from your childhood? Have you made them for your kids?

Tranceworks!

I am fascinated with hypnosis!

My first encounter was at an entertaining show during my freshman year in college. There were ten or so volunteers, one of which was a cross country teammate. They all did just as the hypnotist suggested, very funny, from clucking like chickens to acting out the pain of child birth.

In the end, they were told that upon waking, they would be refreshed, motivated, and better at the good things they do. My teammate went on to WIN our cross country race the next morning! Indeed, she was a quick little thing, but still, I was convinced of the great power of suggestion!

Image Link

Paul McKenna has been doing hypnosis to help people lose weight, stop smoking, and conquer their fears for years. You can check out funny youtube videos for some silly laughs, well as some motivation to make the changes you want for your life!

Paul also offers a valuable download that you can easily play on your ipod or other mp3 player while you exercise or do chores around the house, or just while you sit and relax. You have to register, but it's totally worth the short time it takes to do so.

He has a nice voice to listen to, and what he has to say can really help anybody who wants to improve their life! I have found that I have become more creative as a result of listening to his recording, as well as become more productive and positive.

He mentions a term, FLOW, which is an awesome concept that really interests me. I will post on it shortly. To give you an idea of what it involves, I'll say two words: runner's high; but the concept can be applied to all areas of life!

If you want to be a better person, and you like to listen to your mp3 player, get your copy of Paul's free trance download, and start listening today!

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WHAT DO YOU THINK? Tell me in a comment below: have you ever seen someone be hypnotized? Were you skeptical? Did something happen that convinced you of its potential benefits? Have you ever been hypnotized?

Chicken Artichoke Casserole

You voted and here it is! It's flavorful, unique, and it "just happens to be healthy" -- Emeril L.

BEFORE baking (above) and AFTER (below)

It'a flavorful and delicious!

"Chicken" Artichoke Casserole

1 package "chicken" pieces (Beyond Chicken is great!)
2 c artichokes, marinated, include juice
3 large onions, chopped
29 oz can pimentos, drained (or 7 small (4-oz) jars, or a few small jars, plus some red bell peppers, chopped)
29 oz can water chestnuts, drained (3 8-oz cans)
8-10 pieces whole wheat bread, ripped or cut into pieces
2 tsp pepper
½ c ground flaxseed
½ c nutritional yeast
⅔ c vegan mayo (Vegenaise)

Chop "chicken", artichokes, and onions; I sometimes do this with a large food processor (just a few pulses). Combine everything in a large mixing container: pimentos, water chestnuts, bread, pepper, flaxseed, yeast, mayo, "chicken", artichokes, and onions. Transfer mixture into rectangular glass pan. Bake at 375 degrees for 30-40 min, or until browned on top and bubbling along the edges, remove, and enjoy!

I get large cans of pimentos and water chestnuts from www.amazon.com, definitely comparable with the grocery store, plus you don’t have to open as many cans and jars, and they come right to your door! Subscribe and Save offers an additional discount!

If you’re daring, or just that kind of cook, you can try to make pretty much any of my recipes with the ingredients, but no measuring. You might use the recipe a few times, then once you know the consistency you are looking for, and have ballpark quantities in mind, you can put away those measuring cups!

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WHAT DO YOU THINK? Tell me in a comment: Do you ever buy food for gifts? Do you like to get food for gifts? What foods?

Snoozing for your Health

More than ever, researchers are discovering the importance of sleep. Sleep deprivation negatively affects our decision making and our mood. From disease risk (cancer, heart disease, diabetes, depression, and more) to learning and memory consolidation, sleep is one key to our overall quality of life.

When we don't get enough we gain weight by putting our bodies into a chronically "stressed" state and by increasing our cravings for simple carbohydrates and our appetite in general.

On the bright side, 16% of employers are making sleep a priority by providing a place for workers to take a nap during breaks, according to the Nation Sleep Foundation's 2008 Sleep Poll.

Do you fall asleep at night in fewer than five minutes or need an alarm clock to wake you in the morning? If so, you are probably sleep deprived. Take a siesta! You'll be easier to work with and more productive!

Begin an exercise program to improve your quality of sleep. Among the many benefits, being well rested will improve your exercise performance. Many processes cycle similarly proving once again the connectedness of everything in life.

The National Sleep Foundation has great resources to help you understand how sleep is related to many disorders, and how to get a good night's rest. Visit their website to learn more and tuck into bed early tonight, especially new moms! Listen to what everyone says - sleep when your baby sleeps!

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WHAT DO YOU THINK? Tell me in a comment: what makes you sleep better or worse? Do you notice changes with seasons, stress, exercise, eating habits...? Tips that may help others get some more, or more restful sleep?

An Inspiration -- Player Becomes Coach!

This is so cool! This is a player I "coached" at Skidmore College, and now she is now making coaching soccer her career! So proud of you Rachael Sushner! She was an amazing player and I'm thrilled that she can teach others what she has to offer!

Rachael will tell you, I "coached" her diet more than anything! Way to go Rachael! All you young women out there who really love soccer, or even if you don't, check out this interview for some inspiration!

To get fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here. THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: Did you ever want to do something that you thought was impossible? What gave you the courage to face the challenge?

Cinnamon Cranberry Confections

A new Larabar Ball for you to try!

Imagine the yummy goodness of a date and nut roll (if you can! not many people have them anymore!) -- without the butter and sugar!

Cinnamon Cranberry Confections

1/3 c walnuts

1/4 c almonds

1/3 c raisins

1/8 c cranberries

1/4 tsp cinnamon

1/4 tsp salt

Combine all ingredients in a food processor. Follow directions in Brownie Bites or go the Skinny Mints link to read more about how nutritious these treats are, as well as a recommendation for a food processor that is great for these treats, as well as for making baby food out of whatever you parents enjoy! We once even blended up a sub sandwich for our oldest child when she was still too little for sandwiches!

Let me take a minute to highlight some key benefits of cinnamon and cranberries!

Cinnamon

This sweet herb's main claim to fame is its ability to help stabilize blood sugar. This is not only beneficial to people with diabetes, but to anyone who ever experiences that crash and born that comes with a sugar high!

Cranberries

These berries have been found to prevent and significantly improve the condition of urinary tract infections! Effectiveness has come to challenge even the mostly widely utilized antibiotic drugs. They may also prevent cancer!

To get fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here. THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: Do your kids like to help you cook and bake? What do you make with them? Do they eat more when they help?

Dr Oz and Oprah copied!

Just kidding! It is so cool that 3 or 4 years ago, I chose FRESH-YOU to be my nutrition, fitness, and wellness theme! AND it still seems to perfectly describe what I want to encourage YOU to do!

Get healthy or healthier inside and out! Also, fresh-you makes me think of green: my favorite color - and fruits and veggies - and outdoors and new life! May freshness be with you!!

Now, Dr Oz and Oprah have chosen FRESH-START to be their big theme for 2012! I'm sure they have lots of great ideas and you can find them in the current issue of Oprah's O Magazine!



I only heard about it yesterday afternoon in his interview with Oprah on the Dr Oz Show. One thing that will be a key element in the plan is making a change for 28-days, so that it becomes a habit. This is great advice! You will see that if you make a conscious effort to change one thing in your life for even a few weeks, it becomes more natural to perform the new activity, than you not!

Oprah is also going to be starting a new show in January on her TV network called the Next Chapter which sounds like it will be interesting, she will be going to India with Deepak Chopra for a start, who I just adore! You can get a simple lesson on meditation from him here.

To receive more fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here! THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: What one change (it doesn't even have to be big) do you think you want to make next? ...drink more water, read more, less TV, more veggies, less meat, more cooking, take a vitamin... the possibilities are endless AND achievable!

How to Make Brownies in 5 Minutes or Less!

Brownie Bites are every bit as rich as any brownie I've ever tasted! No baking required!

Brownie Bites

1/2 c pecans

1/3 c dates

1/4 c cocoa, unsweetened

1/8 c flaxseed, ground

1. Simply blend all ingredients in a food processor.
2. Continue to blend/pulsing until fine mixture forms, and begins to come away from the edge of the container.
3. Next, put mixture into plastic sandwich bag. Hint: you can put your bag into a mug, folding the edges of the bag over the edge of the mug (like a trash can). This just helps you fill your bag fast.
4. Now you can shape the dough into balls without getting your hands all greasy. One inch diameter is a nice serving, and even smaller is good for little kids. They can pop the whole thing in their mouth without making a mess of crumbs.
5. Alternatively, you could mash the whole mixture into a container and cut into squares.

While some flavors, especially Skinny Mints, taste great frozen, these taste much better refrigerated or at room temperature.

These are really nutritious, just like Larabars! They even make a great breakfast with coffee! Having young children, I often find myself being up for a few hours without having eaten, even though I'm sure to feed the kids right away! These are great to pop in my mouth as soon as I come downstairs, so I can lift my metabolism, energy, and mood right away!

These are yet another "Larabar ball" or Laraball flavor! If you like these, you might also like to try some other flavors:

Skinny Mints

PB&J Poppers

No-Bake Carrot Cake
and More!

To receive more fresh-you updates, you can sign up on the right-hand side of the blog, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here! THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: How do you like your brownies? Plain, smooth? Or do you like them with stuff in them, nuts, fruit, caramel, marshmallow...???

Larabars Rule!

Larabars are an amazing treat! I cannot say enough about these bars! They are jam-packed with nutrients and made completely from whole foods (fruit, nuts, and spices)! Most Larabars usually have an ingredients list you can usually count on one hand!

There are no preservatives, chemicals, artificial flavors, sugar, high fructose corn syrup, hydrogenated oils, or anything other junky ingredients.

The cool part is that they are super-yummy and satisfying! It is hard to decide a favorite since they are all so delicious! I first found them at Costco, which is always impressing me with it's nutritious selection...though there are not available at Costco currently, unfortunately.

Ok, so Larabars are such a refreshing find! They are a convenient snack that you can keep with you where ever you go. They are high in vitamins, minerals, phytochemicals, and fiber! They're hip and trendy and mouth-watering!

Try one today and I promise you will not be disappointed! Ok, so if I have to pick, my favorite of the day is Chocolate Chip Cherry Torte! By the way, if you have a little time, and want to keep your money in your pocket book -- make them at home! Super easy and fun for kids! Here are a few recipes you can try! No-Bake Carrot Cake, Skinny Mints, PB&J Poppers.  Plus, a whole post called Learn about LARABALLS!

By the way, happily, today Larabars are widely available. Try some different flavors and try to pick a favorite! Then go to amazon.com's Subscribe and Save to buy a case, for less than anywhere I have ever seen! The www.amazon.com price is less than you can find locally, and then Subscribe & Save is an additional 15% discount. As soon as your order arrives, you may cancel your subscription with a quick click.

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WHAT DO YOU THINK? -- Tell me, in a comment below, have you ever tried to copy a food product you usually buy from the store or a meal from a restaurant?

Creamy, Refreshing Carrot Soup

Creamy, Refreshing Carrot Soup

3 lb carrots, peeled, boiled in 3 quarts of water

1 c Old fashioned oats, cook with carrots

1 tsp lemon juice

¼ tsp Indian spice mix (Sabji Masala) …you could try allspice, pumpkin pie spice, or curry

¼ tsp cinnamon
plain, non-dairy yogurt (optional)

Experiment with quantities of spices to make it just right for you!

Let the carrots and oats cook for 20-30 minutes, the longer it boils will just thicken the soup. Combine carrots, oats, water remaining, lemon juice, and spices in a blender, and blend until creamy. It should be ready in a quick minute or two! Yum! Add a dollop of plain yogurt on top!

I recommend buying a nice Indian spice mix from a local Indian food store. Lakshmi Plaza is a great one in Mayfield Heights (5888 Mayfield Road).

This particular mix contains: coriander, cumin, chilli, tumeric, black pepper, cloves, fenugreek leaves, salt, nutmeg, ginger, cardamom , cinnamon, bay leave, pulse, fennel, caraway, mustard, garlic, onion, cardamom green, and asafoetida.

Indian spices offer a variety of anti-inflammatory and delicious spices. They are sometimes particularly expensive, and the shear variety of spices would cost a bit to purchase.

This recipe was inspired from a guest's recipe on the Dr Oz Show. It was a great recipe -- I just simplified, decreasing some of the ingredients and work. It was after all a great recipe!

In case you want a carrot dessert, after your carrot soup, try these No-Bake Carrot Cakes!

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WHAT DO YOU THINK? Tell me in a comment below: Do you like Indian food? What is your favorite dish? Do you cook it at home? Did you have it as a child?

Get Happy!

Here are some great tips to get you out of your funk before the holidays! Pick what sounds most practical for you :)

1. Eliminate caffeine -- if you are addicted, it can really have an effect on your mood.

2. Cut out packaged foods -- these cause inflammation, and new research indicates that inflammation and depression are closely linked.

3. Take fish oil, vitamin D, and a multivitamin. Omega-3 are building blocks for your brain, vitamin D deficiency causes depression and even psychosis, and a multivitamin is especially helpful in providing B-vitamins so key to neural health. (Update: of these, I would only recommend a USP-verified vitamin D supplement. Get your omega-3 from walnuts, flax, chia, and hemp. Get most of your B-vitamins from the Daily Dozen. With one exception: here are the details on B12.)

4. Turn off your cell phone and computer at 8pm each night. Our electronic world is decreasing our social interactions, those of actually touching and talking with people in person. Having strong relationships, with friends especially, is key to happiness.

5. EXERCISE IS AT LEAST AS EFFECTIVE AS ANTIDEPRESSANT DRUGS, without the side effects, well negative side effects anyway!

6. Gratitude (posting things that I am grateful for daily this month have been a great little part of my day!), forgiveness, and volunteering are also very effective in increasing the satisfaction in your life!
HERE is a link to 7 Benefits of Gratitude!

Dr Weil was a guest on the Dr Oz Show and explained a lot of this and he even has a new book, Spontaneous Happiness, which I've only just heard about, but seems like a wonderful resource!

How of Happiness by Sonja Lyubomirsky is another book that I did read which may be very similar, and since it is older, may be easier to check out from the library.

I also really enjoyed Stumbling on Happiness, in which Daniel Gilbert describes research about happiness, or rather life satisfaction.

I also really thought Happier by Tal Ben-Shahar was cool because it provided sort of a workbook format of steps for you to take toward a happier you! Tal's is a cool story -- he taught a class at Harvard (on which his book is based) for the first time with a handful of kids, and it pretty immediately became the most popular Harvard course of all time!

I find all of this pretty amazing. It's not that I have really battled depression through my life, rather I am luckily pretty satisfied with my life and it seems unfair that not everyone feels like I feel. These books make it clear that YOU can DO things to become HAPPIER!

I question whether a severely depressed person could take the time to get through a book and its steps, but it sure beats taking medications. It's fascinating that some of these techniques are in fact as, or more effective than drugs. I implore you to try just one thing and see what happens!

Be sure not to stop taking any medications without first speaking with your physician.

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You might also enjoy another post which includes a video by Tal.

WHAT DO YOU THINK? Tell me in a comment below: what do you do to get happier? Does it help? What works best for you?

Take a Seat and Build Up Your Bones!

Do you know which bone breaks the most in people younger than age 75? The wrist! So, next time you watch a movie, strengthen your wrist muscles, and therefore wrist bones with the following exercises.

In addition to injury prevention, strong wrists can help you firmly shake hands, open tight jars, and improve your softball swing! These exercises may also decrease arthritic joint stiffness.

Try 10 repetitions of each of these exercises today! Work up to 3 sets as you become familiar and stronger!

Tennis Ball Squeezes – squeeze the ball or some modeling clay as hard as possible for 5 seconds and release.

Wrist Curls – while seated, place your forearms on your thighs, with wrists hanging off past your knees, palms down, and lift up a wrench or can of beans and lower it back down slowly. You can flip your hands over to repeat the exercise with palms up to curl toward you.

Chinese Hand Ball Exercises – simply roll the balls around in your hand. In addition to increasing strength and circulation in the wrist, hands, and fingers, this exercise also improves dexterity and is great for relaxation!

Chair Lift – while seated at the edge of your chair, place hands at your sides, palms down on the chair, lean forward slightly, and lift your hips off the chair, lower back down slowly.

Begin cautiously, remember to breath, be sure to check with your doctor before beginning any exercise program, and have fun!

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WHAT DO YOU THINK? Tell me in a comment, have you ever broken a bone? Which bone? How did you brake it?