Featured Exercise - July 22nd, 2013

Levator Scapula

With right hand contacting left back part of head, pull forward to the right at 45 degree angle.

Then, with left hand contacting right back part of head, pull forward to the left at 45 degree angle.

Featured Emotional Health Treatment

Benefits of Outdoor Meditation

As more and more people are turning to various forms of meditation to deal with stress, finding peaceful places to get the most from your experience can be challenging. It can be difficult to find a private place to meditate when you have a house full of children running wild and screaming. The outdoors may be the solution you are looking for. Not only does it give you the peace and quiet you are looking for, it also can provide a rather profound experience. Perhaps it is the primitive side of our human nature that allows us to easily connect with nature, or perhaps it is the incredible smells of the forest or fresh blooming flowers.

The ability to relax and just lose yourself in your environment is what makes meditation and relaxation so beneficial. Taking your meditation outdoors can help bring you to a more focused state, which will, in turn, increase the effects of your meditation. The warmth of the sun as it kisses your skin, or the gentle breeze caressing your body as it blows, can amplify your experience. These simple pleasures can help our bodies relax without having to meditate; although once you combine these features with your meditation routines you can find a greater sense of Nirvana.

This will lower your overall stress level, which has numerous health benefits. These benefits can also transcend into our personal and work relationships and performance. The clearer your mind is, the easier it is to focus on important tasks. This results in an increased level of productivity which can be beneficial in numerous avenues within your life.

Julie's Jazz

Every once in awhile I come across a blog that is so well put together and fantastic that I just have to give it a shout out. This time it is Julie's Jazz. The author, Julie, has a knack for finding the things in life that are truly worthwhile. Be it a great recipe or a hilarious anecdote you're after, you'll find it in one of the many blog posts she has written over the years. Julie knows what people like and she displays her blog posts with masterfully shot images and detailed information ranging from delicious recipes, both healthy and sinful, to her personal health tips and goals.

Julie is a health nut. She is currently training for a marathon and her husband, Ben, is currently training for the Ironman Challenge. Julie has probably run more miles in the past year than I did for 4 years in the Marine Corps! When it comes to health and fitness, you'll find TONS of information within the pages of her blog and you'd be hard pressed to find another comparable blog that is as in-depth as Julie's Jazz.

So check her out and give some social love! Share it on Facebook and Google+! If the internet had more bloggers like Julie and blogs like Julie's Jazz, I think that we would live a much healthier and delicious life!

Featured Recipe

Two Ingredient Pumpkin Muffins

Ingredients:

• 18 ounces spice cake mix
• 15 ounces pumpkin ( not pumpkin pie mix)

Directions:

1. Simply mix the pumpkin and the spice cake mix together with electric mixer until well combined. (At this point you may also want to throw in some nuts or raisins, if you like).
2. Spoon into paper lined small muffin/cupcake tins, 2/3 full. (The batter is very thick and doesn't "settle", so you may wish to smooth the tops if you care what the finished product looks like!).
3. Bake at 350* 18-22 minutes or until a knife comes out clean.

How to Stay Relaxed When Life Throws Curve Balls

I am sure most of you remember when you were a child and you had difficult issue to face. Some of us reached for our trusty magic 8 ball, while others ended up praying to God to help get us through. No matter what your preference was, you always found an interesting and effective way of dealing with stress so you could continue with your day. Unfortunately, not all of these alternatives work for us anymore, especially not when we have children of our own to care for and protect. So how can you manage your stress levels and quickly resolve tense situations?

Solid communication with your family and friends is a good place to start. Just having someone to talk to and vent with can do wonders for reducing stress. It normally also includes a drink or two, a couple of laughs and a bit of gossip. This proves to be very relaxing when compared to all of the regular drama that is tucked away neatly in our closets.

Exercising can also help you remain relaxed. It gives your body a mindless activity to focus on, that usually helps you focus on the task you are doing. Often times you can find some sort of an epiphany during exercising, to a vast number of stressful situations. You also have one of the most widely accepted methods of relaxation, a well deserved bubble bath. The therapeutic effect of a hot bubble bath can help stress just melt away. Add in a little music and you can completely recharge your batteries and prepare for the next crisis.

Featured Quote:

“A weed is a plant that has mastered every survival skill except for learning how to grow in rows.”

~Doug Larson

Relaxation and Exercise Need to Be a High Priority in Life

Women's Corner:

Why Women Need to Prioritize Exercise

Today it is increasingly difficult for most women to find enough time in the day to do it all. They have to juggle their career, family, household cleaning, shopping, spouses, and somehow find the time to include exercising into this routine. It is easy to see why so many women find it difficult to give exercising properly the proper priority. Over an extended period of time, the value that is placed on exercising regularly is lowered until it reaches the point that it is removed from the routine all together.

In an attempt to re-prioritize the need and desire most women have to exercise, it may be beneficial to evaluate your daily routine. Some women have shifted the balance of responsibility in their household to allow them the extra time they need. They place children in charge of some of the daily chores that are within their means to do. This not only allows women a much needed break in the day as well as providing them with a little more free time, it also teaches the children responsibility.

This is important because regular exercise can increase your overall energy level. With this increased energy level, the mountain of tasks that need to be done throughout the day seem much smaller and easier to accomplish. This allows for less stress not only from working out, but also from getting out from under that never-ending mountain of daunting tasks. This ends up creating more time to spend with your family and relaxing with each other. It is amazing how many areas of your life can be improved by finding twenty minutes a day to do a little bit of exercising.

Courtesy of Janet Hudson

Featured Recipe

Cinnamon Crispas

Ingredients:

10 (9 inch) flour tortillas
1/2 cup sugar
1 teaspoon cinnamon ( or more to taste)
oil ( for frying)

Directions:

1. Combine cinnamon and sugar; set aside.
2. Pour oil 2" deep in medium skillet; heat to 375.
3. Cut each tortilla into 8 strips, each approx 1" wide.
4. Fry 3-5 strips at a time until golden brown and crisp, turning once.
5. Remove and drain on paper towels.
6. Sprinkle with cinnamon mix while still warm.
7. Serve immediately.

Running for Fun!!!

Running Tips for the Less Motivated yet Determined Runner

Who are we kidding? Running is not typically that much fun and many people who participate in it dread it when it comes time to hit the blacktop. But we do it anyways and we try to be consistent. But sometimes, we may need a little motivation to get those Nike's on and warmed up. Women's Health has recently published the 101 Greatest Running Tips that all runners, both women and men, can get behind. Whether it is tip number 24 -

• "Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in." -Jeff Galloway, Olympic runner/author/coach

Or tip number 62 -

• "If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it-then move on." -Steve Scott, coach and U.S. record holder in the mile

you cannot go wrong by warming up with good advice. Give this a read. It may just be the kick in the butt you need to get running!!!

Top 6 ways to choose a Chiropractor

Looking for a Chiropractor? - Make sure your asking the right questions. 

We have all been there. Sitting up, standing up, moving around, and your in pain. Time for a visit to Mr. Chiro.

But how do you know your getting the best? Are the techniques outdated? Are you being overcharged? Has your chiropractor ever been convicted of a violent crime? There is a lot of questions to ask, but which questions will ensure you will get the right pair of hands for your back?  I found an article that had some very good information,and it made me think.....what would I want to know!?


Understand the differences between all chiropractic methods and decide which one will be best suited to your needs.

Some doctors only use their hands and very small instruments. Some doctors will use tables, electrical shock, medicines and creams. Read up on all of the different methods used in today's clinics, and try to decide which one you will be most comfortable with. Sometimes, you will need the advice of a professional to help you understand why you may need one technique over another. It always helps to go in with a little bit of knowledge! 

Ask prospective chiropractors how many visits and over how long a period it should take before you will begin feeling better.

The answer should sound something like "You should see some results in the first few visits, but most likely 1-4 weeks".  However, sometimes back issues take years to be resolved or to finally find a way to just bare with the pain. Sometimes surgery can even be needed. Your chiropractor should be able to tell if you have something outside of his expertise. 

Investigate the educational background of potential chiropractors.


Do I really need to elaborate on this one! Make sure its a real doctor!! 

Inquire about the chiropractic clinics' payment plan. 


A trip to your local Chiropractor can be very very expensive. Especially over time when multiple treatments are needed. Make sure that if your going to need payment options, they are available. You should be able to work something out in monthly payments, or agree to a date of when it will be paid off. If the doctor isn't willing to work with you, don't work with him! 

Poll opinions to find out which chiropractors are recommended

Facebook, Yelp!, Friends and Family are all great resources to find a chiropractor to check out. It is very easy to find out just about anything on the Internet, so use that power! Search for reviews, check out the website, a free background check, anything you want to be more comfortable. Reviews can be a huge preventative measure in ensuring you don't end up in a bad situation! 

Here Are A Few Weight Loss Blogs You Should Know About

Lose the weight, start feeling great

Losing weight is among the hardest tasks one can take part in and many people struggle with it everyday. It's like a roller coaster; up and down, up and down, round and round. Some days the weight seems to fall off while others it holds on with a death grip! You may have tried dieting, exercise, supplement regimens and even those MLM companies that sell over-priced shakes and powders. Some methods work for some people and some methods don't. Because of this I will highlight a few blogs written by bloggers who have tried it all. They provide some insight and tips that you may not have considered. The first blog is written by The Token Fat Girl and she is a New York native who has struggled with her weight most of her life. I know, I know. She hasn't updated her blog since 2009 but it still has some great tips and information in it as she documents how well her efforts have worked for her. It's worth a read.

Keeping an active lifestyle - The benefits and the challenge

Now, here is a fitness blog I can get behind. Blogger and weight loss success story Diane Carbonell, author of 150 Pounds Gone Forever, describes in great detail the diets and weight loss programs that have shown proven results. She is highly influential in the health and fitness world and I would consider an expert in the personal fitness industry. She did lose and keep off more than 150 lbs. and she can help you to do the same! Fit to the Finish has tons of links, articles, and tips that can get you focused on your personal weight loss goals and I highly recommend you subscribe to her feed.

You Don't Know Jack!

And now for a little humor while you sweat! Jack Sh*t is a humor and fitness blogger who makes losing weight funny and bearable. Here is his "about me" blurb and it is to be read with the tune of the Ballad of Jed Clampett (Beverly Hillbillies) buzzing through your head: "Come and listen to a story 'bout a man named Jack, Who never quit eating ‘cept to stop and have a snack. Then one day he was standing on his scale, And he realized he’d really let his body go to hell. (Obesity that is, back fat, Texas toast) Well the first thing you know old Jack he made a vow, He’d ratchet up the exercise and slow down on the chow. He wanted to get his weight back to where it oughta be, So he loaded up his stuff and he moved to Bloggery. (Google Blogger that is, writing posts, makin’ jokes) Well now it's time to say hello to Jack and all his sh*t As he chronicles his adventures on his journey to get fit. You're all invited back each day to this locality, To have a heaping helping of health and hilarity. (Jack Sh*t, Gettin’ Fit, that is.) Y'all come back now, ya hear?" LOL!!!

Fitness for your mental wellbeing and more

Fitness Facts and Fables From Finicky and Fantastically Fanatic Fans...of Fitness

Here is a rather interesting little fitness blog that seems to have somewhat of a cult following. Cranky Fitness is authored by blogger Crabby McSlacker (no, really) and fellow posters. It is at times humorous, somber, and inspiring. Totally worth a read. When you are ready for a change of pace, check out the next entry...

Fitness Fun With Pinterest

Oh boy, Pinterest sure is fun! Images pined to your personal boards, sharing, liking, re-pinning, pin, pin, pin... It's sort of addictive! Anyways, I found this fitness humor board recently and it sure makes the often challenging journey of losing weight and maintaining a healthy and active lifestyle a little more tolerable! If you have a Pinterest account, help out the fitness community by re-pinning a few of these hilarious pins!

Local Business Shout Out

In Coon Rapids, MN, there is a marriage and couples counselor by the name of Laurie Grengs. As a licensed psychologist, she has the experience and knowledge to provide effective, caring, and structured counseling to clients in need of trauma therapy, couples and marriage counseling, and life coaching. Laurie regularly posts to her blog and to her website, the online presence for the The International Center for the Attainment of Love and Joy. Laurie has helped many people in the Coon Rapids and Minneapolis areas of Minnesota and is always easy to reach to answer any questions you may have. Laurie Grengs can also be found on Google+ so be sure to go and give her some social love by following her and giving her a +1!

Some Fitness Blogs For You To Consider

Alternative Information for Fitness Fanatics

Here are a couple of blogs that highlight different but effective fitness objectives. Take for example Dr. Andrew Weil's blog that discusses how to focus positive energy into the heart which can "provide long-lasting benefits." It is a form of meditation that could be very helpful, especially in the later stages of life.

Beware the Cinnamon Challenge!

Do you follow the New York Times? Did you know that they have a health and wellness blog? Well, you do now and this week mentions the possible unhealthy consequences of taking the "Cinnamon Challenge." Hint: it hurts real bad and can collapse your lungs!

What about the Kids?

Eating right is the bedrock of growing up strong and healthy and many children in this country are having a hard enough time getting the proper nutrition they need let alone the right kind of food. Many children have a food allergy of some sort and it can be a challenge as a parent of a child with food allergies to make the right nutritional decisions. However, there is hope and this blog can help you prepare delicious and allergen-free meals for your little ones.