Tips to avoid stiffness while on an airplane...

Many people feel cramped on an airplane. A plane does not necessarily allow each person to have the amount of personal space that he or she may desire. What simple steps can you take to keep yourself lose while on a flight?

1. A simple one is to take a walk up and down the aisle a few times.
2. Drinking water - keeping hydrated is important for muscle health.
3. Taping your toes...stretches your shin.
4. Doing a simple twist in the seat will lubricate your spine.
Perform the twist on each side.
A few simple steps to the twist:

1. Sit tall with your feet on the ground and square your shoulders to the wall in front of you

2. Place your right hand on the back of the chair and your left hand on the right thigh or armrest.

3. Inhale to lengthen your spine. Exhale and turn your belly to the right. Inhale to lengthen your spine, exhale to twist your belly more and turn your heart to the right as well. Inhale a third time to lengthen your spine. Exhale and deepen the twist from your navel and heart then finally turn your gaze toward your right shoulder.

4. Repeat on the other side.

A HINT...slow and deep breaths help the twist be felt deeper in your body...increases intensity.

Travel Safely and Comfortably as you visit your family and friends this holiday season!

Apples are on Sale...

What to do with the abundance? You can make homemade applesauce? How you ask? Adding a bit of butter to a put, cutting apples into small pieces and adding cinnamon. (Keeping the skin on is a personal preference). Cook at low heat until the apples cook down into a mushy consistence. Stir periodically.

The apples give a delightful scent to the house and require very little babysitting while cooking. You can accomplish other activities in the house while letting them slowly cook.

I had some extra applesauce sitting around and decided to add it into a BANANA BREAD recipe. I substituted applesauce for the bananas and added a 1/2 cup of raisins to soak up the extra moisture. The bread turned out great!

The applesauce loaf of bread is a good way to add fiber into your diet. It is a satisfying snack...add a bit of peanut butter for a more substantial snack or some jelly for a sweet treat.

Jerusalem Artichokes...a NEW FIND at the Farmer's Market

For a while I have been looking at these roots on display at one of the farmers my husband and I frequent. A month or two ago I finally asked what they were. He told us they were Jerusalem Artichokes and could be cooked like potatoes. Sounded interesting. I decided to wait for cooler weather and give it a try.

Within the last month potatoes AND jerusalem artichokes have been available at the farmer's market. I asked the farmer how to prepare them (as well as how to pick out one). He told me to pick out the ones that have less nodules as they are the easiest to clean and work with. I decided to follow the farmer's instructions and boil the potatoes and jerusalem artichokes together. I mashed them and added a small amount of butter (salt free), salt, and pepper. They were wonderful! The jerusalem artichokes added a slight different flavor and texture to the mashed potatoes. It was delightful! Like potatoes, the skin is edible...it's a personal preference whether you eat the skin or not!

Now that I know I like them, I want to find more uses for them. I am curious what health benefits may come from eating them. I have started to research.

Jerusalem artichokes have been used as a potato substitute for people with diabetes. This is good to know as diabetes runs in both my family and my husband's.

They are high in iron and a good side dish for any protein.

I looked them up on Food Network's website and am looking forward to trying a few recipes! Cauliflower is on sale this week...I think I'll try the Spice-Roasted Cauliflower with Jerusalem Artichoke recipe first!

Time Change...Routine Chnage

“Listen to the mustn'ts, child. Listen to the don'ts. Listen to the shouldn'ts, the impossibles, the won'ts. Listen to the never haves, then listen close to me... Anything can happen, child. Anything can be.”

— Shel Silverstein

The time change brings possibilities, not just darkness earlier. Take advantage of the change and change your routine.

Have you been working our regularly?
Have you been eating home cooked meals?
Have you been getting enough sleep?

November brings Family, friends and Turkey dinners. November brings shopping and holiday parties at work. This is a great time to assess your lifestyle and your habits and usher in a change that needs to be made.

Obesity...Chronic Heath Problems...Changes NEED to be made in the USA!

Yesterday's Wall Street Journal Article (10-17-11) mentioned that "Just 1 in 7 U.S. workers is of normal weight without a chronic health problem, according to Gallup polling data". Too many people are not taking positive charge of their health!

How can this change? Healthy Habits DO START at home! Packing healthy lunches or snacks is a great way to take charge of your health. Packing single serving snacks will help a person get through the day without having to visit a vending machine. Healthy snacks can be prepared at home and packaged in single serving portions.

Packing a water bottle (reusable is GREAT for the environment at the same time) is a great way to stay hydrated at work. Drinking water not only keeps a person hydrated but helps with metabolism and elimination of toxins. There are numerous additional health benefits to drinking water.

Exercise can be incorporated into each and every day in small amounts. How? Pick a parking space that is not right in front of a door. Park a few rows away and walk to the door. (this same parking routine can be used when running errands) Another easy exercise option may be to take the stairs rather than the elevator. Depending on one's job, a lunch hour (or part of one) could be spent walking rather than sitting and eating.

Finding ways to be healthy does not have to cost a lot! Start today with one or two healthy changes!

If you have a healthy routine established, start encouraging your family, friends, neighbors, and co-workers. Perhaps invite someone to join you on a walk or share your carrot sticks, fruit or healthy snack with them!

One quote by Gandhi that I follow in my daily life is "Be the change you wish to see in this world". I try to set a good example and hope that others will do the same. Perhaps a wave of positive peer pressure will move through our circle of influence and spread...

Vegetarian...for Just ONE Day...You CAN do it!

According to punchbowl.com, October 1 is World Vegetarian Day. Why not try something new, just for a day?

The North American Vegetarian Society is the organizer of this "holiday". Visit their site to learn more about the benefits of a Vegetarian Lifestyle.

Their website also includes tasty recipes. Just for today, try something new. Perhaps you could make vegetarian day a monthly experience, or even a weekly experience. You could make MILLET LOAF rather than meat loaf.

October is World Vegetarian Month. Start with a day...perhaps you will make it a lifestyle choice to avoid animal products in consumer products as well as avoid eating meat. Take the pledge today to investigate how you can incorporate aspects of a vegetarian lifestyle into your routine!

Revisiting New Year's Resolutions...5 Ways to RELAX

Did you start 2011 with the intention to find opportunities to relax. Did you try to find methods to eliminate built up stress? If you have found yourself slipping back into routines that are not healthy, now is a great time to get back on track...before the holidays bring a big in routine! Here are a few inexpensive methods that you can use to eliminate some stress from your day. Perhaps one will work for you!

1. Turn off television before you fall asleep. It's better to fall asleep to a book. The noise of the television while you sleep can cause your sleep to be fitful. Pick up a book or grab an e-Reader and get lost in a story. Give yourself 5-10-15 minutes each night and see how you are able to fall asleep quickly...and perhaps learn something! Need a book recommendation? Join www.goodreads.com and fidn out what others are reading.

2. Learn to say "NO". Take time to look at the activities that you are committed to on a daily, weekly, monthly basis. Perhaps you are involved in more than you can give 100% of you, time, talents and treasures. Is it time to step back from one? Most people do not want to walk away from something in which they are involved. Perhaps you can take a smaller role? Finding the balance between work, family, volunteer and personal down time is a challenge. Try to fill your life with activities that you know you are able to give you all. If you are have too much going, you'll always be anxious knowing you can always do more.

3. Make a list of what you need to do! Don't force yourself to remember everything and get upset when you do not. Write down what needs to be done and cross an item off the list when it is completed. It will be a visual sense of accomplishment each time you cross off an item!

4. Find time to exercise. The health benefits of exercise are numerous. The time you spend exercising is your time. The time you devote to this is the time you have each day. Many website stream fitness videos giving you the flexibility to exercise at the time of day that works best for your schedule. Add some yoga or pilates to your life.

5. Get a massage if you wish to splurge. Massages range in style and price, there should be one that is right for you. Start your search with recommendations from friends. The Massage Envy chain has reasonable rates for new clients. Perhaps you have one in your area.