Hello
Just for the fun of it, I thought I'd share some interesting facts about common foods I ran across. Lots of surprises. Healthy eating and...Happy Spring!!

True Food Facts Did you know? - A strawberry isn’t a berry but a banana is. - Avocados and watermelon are berries, too. - Cashews grow on trees like this and the part that is not the nut is called the Cashew Apple. - That brussels sprouts grow in long stalks like this: - Ketchup used to be sold as medicine. - Carrots were originally purple. - McDonald’s sells 75 hamburgers every second of every day. - Yams and sweet potatoes are not the same thing. - Ripe cranberries will bounce like rubber balls. - An average ear of corn has an even number of rows, usually 16. - Humans share 50% of their DNA with bananas. - Honey never spoils or molds. You can eat 32,000-year-old honey. - Peanuts are not nuts. They grow in the ground like this, so they are legumes. - Coconuts kill more people than sharks every year. So do cows. - Pound cake got its name from its original recipe, which called for a pound each of butter, eggs, sugar, and flour. - Honey is made from nectar and bee vomit. - Pineapples grow like this. - Kiwis grow on vines. - Ginger is the root of a plant. - Cinnamon is the inner part of this tree. - And artichokes are flowers that are eaten as buds. This is what they look like when flowered: - Apples, like pears and plums, belong to the rose family. - The official state VEGETABLE of Oklahoma is the watermelon. - Peas are one the most popular pizza toppings in Brazil! - There are over 7,500 varieties of apples throughout the world, and it would take you 20 years to try them all if you had one each day. - The twists in pretzels are made to look like arms crossed in prayer. Awe ;) - Canola oil was originally called rapeseed oil, but renamed by the Canadian oil industry in 1978 to avoid negative connotations. “Canola” is short for “Canadian oil.” - Finally, did you know no matter what color Fruit Loop you eat, they all taste the same.

Hello

To keep moving forward with the process of questioning how to adopt and make positive changes, I found an article from Experience Life magazine in the January issue. The processes in this article are fitting for almost any situation so I'm sharing it below. 

Just as the earlier post and short clip with Simon Sinek and his start with why concept when you to desire to make a meaningful change in your life, these guidelines help in the same way...so you notice your behaviors. 

Real change also means the shift to long-term thinking. Think of any habit you wish to change like you think about grocery shopping or doing laundry. You'll always need to do it to have the result you want!

You need to eat so you will need to shop. You'll never get it done so you can't get it wrong.

You need to do laundry for clean clothes. You'll never get it done so you can't get it wrong.

Just keep going! 

Enjoy ;)

Resolution Backlash

JON SPAYDE · JANUARY/FEBRUARY 2017Illustrations by Gwen Keraval

New Year’s vows to change often bring more pain than actual gain. Here’s how to get real about your good intentions.

Expert Source: Cheri Huber, Zen teacher and coauthor of The Big Bamboozle: How You Get Conned Out of the Life You Want and What to Do About It.

For many people, the New Year feels like a fresh start. With the slate wiped clean, it’s an ideal time to spruce up our lives. So we make resolutions to lose weight, to play the piano daily, to learn Mandarin. These vows are an ancient practice: The Babylonians and the Romans also made solemn promises to their gods at New Year’s, though they may have been no better at fulfilling their resolutions than we are now.

We typically throw ourselves into life-changing pursuits with unbridled enthusiasm — for about a week or two. Then we find ourselves halfway through a dinner-plate-size cookie at the coffee shop or lounging in front of the TV, having “forgotten” the scheduled language class or the workout. After this comes the self-reproach: Why do I even try?

Fewer than one in 10 Americans actually keeps resolutions, according to University of Scranton research. The reasons have less to do with a failure of character or consistency than with unrealistic resolution-making and inadequate resolution-keeping techniques, says Zen teacher and author Cheri Huber. Her insights can help make your New Year’s vows more achievable, less stressful, and even more fun.

CHALLENGES TO OVERCOME

• Holiday guilt. One of the biggest problems with New Year’s resolutions is that they come at the end of a season when you tend to yield to your cravings. “During the holidays, your overindulgence has broken the structures that support you in being the person you want to be, so you feel guilty and are hard on yourself,” Huber says. “Now’s the time, you think, to really clean up your act.”
• The rebellious negative. We’re inclined to assert our autonomy by breaking rules — even ones we set for ourselves. “Often, ‘I don’t want to’ or ‘I don’t feel like it’ is much stronger in people than ‘I want to,’ ” she explains. “It’s our ego talking us into doing things that we are going to feel bad about later.”
• Unrealistic expectations. Resolving to finish a marathon after training for two weeks is unmistakably impractical. But self-deception can also sneak into our most pragmatic intentions: “We have a problem if we make resolutions that are completely counter to our day-to-day choices,” Huber asserts. “If I have an ingrained habit of drinking a Frappuccino every morning and then vow to stop drinking anything sweet in the morning altogether, I’m going to rebel, and then the power of the negative is going to kick in.”
• Magical thinking. “We hope that making a resolution at New Year’s will have a magical effect,” she says, “and that magic will somehow overcome our resistance.” But overcoming habits almost always requires a series of carefully considered steps.
• Forgetting. “At our meditation center, we regularly check in with people on the vows and decisions they’ve made,” Huber notes, “and it’s amazing how often they say, ‘Uh, what did I decide?’” She adds that the more far-fetched a resolution is, the more likely it is to simply slip our minds.
• Feeling better. You feel good after practicing guitar every day for a week, then you lose focus. Or after dropping some weight, you reward yourself — with a doughnut. The moment we’re no longer motivated by misery, says Huber, is often the moment we’re in danger of forgetting our resolve.

STRATEGIES FOR SUCCESS

• Make small resolutions. “Don’t let the voices in your head talk you into something extreme that is just going to set up another failure,” says Huber. Instead of vowing to lose 20 pounds, commit to 5. Instead of resolving to give up all sugar, start by replacing your daily pastry with a banana and almond butter. “Wholesale change almost never works,” she says. “But incremental changes do — and then you build on them.”
• Celebrate little successes. If you vow to lose 5 pounds or practice yoga five days in a row, Huber believes that’s five chances to praise yourself. “Celebrate each lost pound — or each day you stay on your training regimen,” she recommends. These celebrations don’t have to be a big deal. You could listen to a podcast you’ve been saving, or treat yourself to a box of fancy tea.
• Enjoy the process. Huber suggests that if you’re having fun during the first five days, you’re more likely to say to yourself, Hey, I might really enjoy practicing yoga these next five days, too.
• Be accountable to someone. “Finding somebody outside of yourself who can keep you on track can really help,” Huber advises. Join a class, get a coach, or partner with a friend. Accountability can make all the difference.
• Listen to yourself. Make a recording of yourself stating your goals, and listen to it every morning, she suggests. You can also write your resolution down on a daily calendar as a memory prompt.
• Go for positive change. If you’re discouraged by past resolutions gone wrong, try simply setting some good intentions: Write down things you’re grateful for once a week. Make a list of friends you’ve missed and contact them to make dinner plans. These changes will have plenty of positive impacts on your life while steering you clear of the achievement conundrum — because you can’t fail at them.
• Cultivate self-kindness. “All change is easier if we are kind to ourselves,” Huber says, because self-kindness isn’t the same as self-indulgence — that’s more ego-driven and rebellious. “Kindness to ourselves is doing those things we know we will never regret.”

Marathon vs Sprint, how about a new paradigm?

Coming into a new year so much emphasis is put on having specific resolutions on specific dates on specific topics and with that mentality...specific completion.
How about trying on a softer approach and possibly shifting your paradigm?

You can't get it wrong because you'll never get it done. You'll never get it done so you can't get it wrong! If you shift your perspective to one of continuous improvement on your life journey, now you embrace your life as a marathon of personal growth and change.

For fun, please click these links with clips from two amazing communicators who so beautifully convey our life is a process and we are always learning.

Tracy McMillan - The person you really need to marry. This is about far more than marriage, it's about our journey and every person should watch. Tracy is from Minneapolis and has become a very successful writer!

https://www.youtube.com/watch?v=P3fIZuW9P_M

Simon Sinek - Start with Why. Simon has worked with companies across America and Europe and helps you get to the heart of your inspiration. This was recorded at a TED Talks event and it is one of the most popular of all time. Simon's Why philosophy is driving change in countless American companies and their training.

https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action

ENJOY!!

           

Don't forget to play and have fun this holiday season with healthy snacks to help you and your family on track to start the new year off right....would love to see your contributions!

             

Boost your brain power with these brain super foods! 


You are what you eat. Often, when we hear this phrase we only consider our bodies and weight. However, what you eat is very important for brain health. Eating sugar-filled and highly processed foods can interrupt the brain’s processes and functions. Creating a diet high in nutrient-dense super foods enables the brain to function at a much higher level and may even combat depression. 
Try these six foods to your daily dietary routine and see how they impact your health! 

1. Dark Leafy Greens. Foods such as spinach, kale, and swiss chard are nutrient-dense and can help combat inflammation throughout the body. These foods reduce inflammation in the brain and many symptoms of severe depression. 
2. Walnuts. High in healthy Omega-3’s, walnuts help support healthy brain function and reduce depression symptoms. 
3. Avocados. High in omega-3 fatty acids, as well as protein, avocados are a power food for the brain. 
4. Berries. Loaded with antioxidants, blueberries, raspberries, strawberries, and blackberries repair damaged cells, protect healthy cells and may reduce depression. 
5. Mushrooms. Mushrooms act as a natural probiotic and promote healthy gut bacteria. The nerve cells in our guts manufacture 80-90% of our body’s serotonin, essential for helping prevent depression. 
6. Tomatoes contain two great depression fighters, folic acid and alpha-lipoic acid. These two acids support the production of neurotransmitters that are essential to a healthy brain and stabilized moods. 
This graphic and information is an excerpt from a Healthy Habits Newsletter

Walking Log

Click here to access the walking log.

WellConnect Coast to Coast

Welcome to the WellConnect Coast to Coast walking program!

My name is Kris Keykal, owner of AdvantageHealth.  New Horizon Companies has partnered with my company to assist in your walking program.  Here is what you can expect in the next ten weeks:

Learn about several of your company locations while doing something good for your health!  Ten locations have been selected to highlight along your 10-week walking adventure.  You will learn about one of these locations each week throughout our journey.

The goals of this walking program are: To HAVE FUN, raise AWARENESS of your activity level, and do your best to IMPROVE!   

Please feel free to set your own goals too.  If you’re looking for some measurable suggestions, here are a few guidelines to consider:

•          The step goal for apparently healthy adults is 10,000 steps per day (that’s about 5 miles). 

•          For those aiming for weight loss, the goal is 12,000-15,000 steps per day. 

•          For those looking to improve aerobic fitness, add 3,000-6,000 steps per day at an increased speed. 

•          If you are currently inactive, start gradually (less than 10,000 steps) and work to increase your daily step count a little bit each week.

Plus, check out how to set goals for success using SMART goals on the attached handout.

Remember, your physical activity can be done anywhere.  Add up your steps at work, at home, at the park, while shopping, walking the dog, or doing just about anything that requires you to move!  The program runs through Sunday, August 21.

Hopefully, you started wearing your pedometer or Fitbit® this morning.  Wear your device throughout the day.  Log your daily steps on the WellConnect Coast to Coast walking log (sent in an email and will be available on the NH Insider, KBH Currant and KQ/CQ People Matter).

Make sure you submit your walking log every Monday by 5:00 pm CST to me at kkeykal@advantagehealth.com or fax to me at 952-303-6818. If you want to submit to your director, that will need to be turned in by noon, so they have time to submit to me.  

Each Tuesday, you can expect an email from me that includes results from the previous week’s participants that walked over 70k steps AND those that showed a 5% improvement from the prior week. 

Please let me know if you have any questions.  Have fun!