Month: January 2022

🍎 Today’s Health Tip ~ Breakfast is an Important Part of a Healthy Lifestyle

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Is Breakfast Important? You Bet It Is

For years, nutrition experts have said that a healthy breakfast is a key start to the day. Not only do we think and perform better on the job, they tell us, it supports our well-being in many other ways. And the research shows that there are good reasons to eat breakfast.

Fuel and Nutrition

The basic formula for breakfast: Pair carbs with proteins. The carbs give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal. It can be as simple as a combo of:

  • Whole-grain cereals or bread for carbs
  • Low-fat milk, yogurt, or cottage cheese for protein
  • Fresh fruit or veggies, again for the carbs
  • Nuts or legumes for even more protein

The most common mistake we make is not enough protein at breakfast. Adults need 20-30 grams of protein in the morning, which varies by gender and how active you are, to keep up our muscle mass and metabolism. That translates into a 6- to 8-ounce portion of Greek yogurt with a couple of spoonfuls of flaxseed, or an egg and a few links of turkey sausage.

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👊 Today’s Power Thought ~ The Best is Yet to Come

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Feeling stuck? Not to worry. You are not at your final destination. Light the fire of hope in your heart, the best is yet to come.

🤗 A Better Life ~ The Recipe for a Great Relationship

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Kindness, a listening ear, a gentle touch, and letting the other know he/she is the only one forever are the ingredients for a great relationship.

Today’s Smile 😃

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Joe: “My ex texted me and said, ‘Wish you were here.'”

Pete: “That’s nice. Where was she?”

Joe: “Walking through a cemetery.”

💡 Something to Think About

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Many of our fears are invented and prevent us from growing and reaching our potential. Think about your fears. What fears are real? If they’re real what can you do about them right now. For example, no one wants to get COVID, but should COVID stop us from living as normal as possible? There are masks, vaccines, disinfected gels, and soap and water. 

🌾 Today’s Poem ~ Change on Change

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Change on Change

Elizabeth Barrett Browning

1.

Three months ago, the stream did flow,
    The lilies bloomed along the edge;
And we were lingering to and fro,—
Where none will track thee in this snow,
    Along the stream, beside the hedge.
Ah! sweet, be free to come and go;
    For if I do not hear thy foot,
    The frozen river is as mute,—
    The flowers have dried down to the root;
    And why, since these be changed since May,
        Shouldst thou change less than they?

  2.

And slow, slow as the winter snow,
    The tears have drifted to mine eyes;
And my two cheeks, three months ago,
Set blushing at thy praises so,
    Put paleness on for a disguise.
Ah! sweet, be free to praise and go;
    For if my face is turned to pale,
    It was thine oath that first did fail,—
    It was thy love proved false and frail!
    And why, since these be changed, I trow,
        Should I change less than thou?

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✒️ Writers’ Wisdom ~ A Reason for Writing

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“I think we often write because we feel a loneliness, and people read for the same reason, and then they come away feeling a little less lonely.” ~ Amy Tan

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🌞 Today’s Inspiration ~ Hope will Make it Though

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“Hope is the adrenalin of the soul.” ~ Amy Tan

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🍎 Today’s Health Tip ~ Setting a Smart Weight Loss Goal

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Setting a Realistic Weight Loss Goal

“Prior to setting goals, I would want people to understand that rapid weight loss often doesn’t lead to sustained weight loss,” says Rekha Kumar, MD, an endocrinologist at NewYork-Presbyterian and Weill Cornell Medicine. “If you rapidly lose weight, you tend to lose muscle mass and that drops metabolism and predisposes you for weight regain.” . . . Most successful weight losses start between 12 to 16 weeks. Start by aiming to lose about 5 percent of your body weight within that 12- to 16-week time period. This modest weight loss goal can improve your health by leaps and bounds. That small weight loss can also help you gain confidence in your ability to make positive change. “Once you’ve lost the first 5 percent, focus on what has been working to amplify efforts, then work up from there.”

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👊 Today’s Power Thought ~ Is It Time to Step Outside the Circle?

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If you want to understand the confusion and chaos around you, you have to step outside the circle to look inside. 

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