>> Monthly Motivation

>> Healthy Living Tip

"The Best Green Salad on Earth"

I absolutely love spinach salad! Its a healthy and quick way to give your body a MAJOR boost of vitamins and minerals while keeping your weight in check at the same time. Let me count the ways:

1. Spinach is about 50 times more nutritious than its more popular rival, lettuce.
2. You can mix in all types of goodies and get a may of the nutrients you need for the day in just one sitting
3. You can make one in less than 5 minutes!

I recommend eating a spinach leaf salad every day of life

Here is a quick, basic recipe for the one that I eat every day:

• A bed of fresh spinach leaves --> excellent source of alkalines, which help prevent disease
• 1/2 ripe tomato, chopped --> great anti-cancer properties
• 1/4 cup walnuts --> rich in Omega 3 fatty acids that help you stay lean and keep your heart healthy
• 1/8 cup blueberries --> chuck full of anti-aging antioxidants
• 1/8 cup strawberries --> more antioxidants and taste great!
• a light balsamic vinaigrette dressing --> more great fatty acids

>> Exercise Tip

"Make it Fun"

Does exercise seem like drudgery to you? Perhaps you just have not found something that you truly ENJOY doing.

One of the keys to staying consistent in your exercise program is to keep it as fun as possible so that it becomes less painful.

So how do you keep if fun?

Well, that means different things to different people.

For some, its a matter of variety; switching things up from time-to-time so that they don't get bored.

For others, they like the feeling of being outdoors. Whether its the scenery, the fresh air, the live backdrop, or any combination of the three, something about being outside is envigorating and inspiring to many people.

Still others, it is the addition of music and/or dancing that gets them going. The joy of exercising to a song and rhythm makes it fun for them.

So how will YOU make it fun?

>> Feature Article

"First You Make YourHabits, Then Your Habits Make You"

hab'·it: an acquired behavior pattern regularly followed until it has become almost involuntary

• The way you go to work in the morning
• Your hygiene routine
• How much you watch TV
• How efficient you are at work
• Your commitment to excellence (or lack of)
• The kinds of foods you eat
• How much you exercise (or not)

All of these are habits or groups of habits that you have formed over time. And whether you realize it or not, they along with your other habits have shaped literally every aspect of your life. That's right, EVERY aspect!

These habits have shaped:

1. Your level of health
2. Your level of wealth
3. Your quality of life
4. Your accomplishments
5. Your failures
6. Many of your life's challenges

...and much more than I have the time or room to discuss in an article.

However, the most empowering thing about habits is that YOU have total control of which ones you pick up; and you will want to, because guess what? Once you create your habits, they literally take over and create your life!

Don't believe it?

Just think about your struggle with staying in shape over the years. How many times have you tried to lose weight--often the same 10-50 pounds? Have you ever been successful before and still needed to repeat the process later because you gained the weight back?

If you have, it was because you did a great job of following a weight loss program, but you came back to old habits once your goal was met. The bad news is that each habit that has made this journey a challenge for you is one that you have chosen at some point in time:

• eating late
• eating too much
• not exercising
• etc.

The good news is that you can always create new healthier habits! And as a matter of fact, you simply HAVE to; because until you do, no weight loss program that you try will work.

Not permanently changing bad habits is the #1 reason for failure in weight loss

So how do you change?

Well, for starters you are likely to need some help. Changing a self-limiting habit is more than a notion; if it were not, we'd all be rich, super-healthy, totally confident, and in great shape!

...but we're not, so that means there is some catch, right?

You betcha.

The catch is that after a while, all habits (good or bad) become HARD-WIRED into your brain, and it takes more than just good intentions and a few attempts to get rid of them.

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