Tuesday, August 21, 2012

Take It Down Tuesday

Cholesterol – what’s good? What’s bad? What should be lowered, and why? I have gathered information below from several different websites in order to help you understand the whole cholesterol issue. Please remember I’m no doctor, but simply an information gatherer and disseminator for this blog! Always check with your doctor first to see exactly what your cholesterol levels are, and her recommendations on the best way to handle any problems.

In spite of eating healthy and regular exercise, because of my gene pool I have high cholesterol and have to take medication to keep it in check. And believe me, I tried most of the natural remedies, but I finally had to take the prescription route (a road I personally prefer less travelled). I did have adverse reactions to natural statins like red yeast rice, as did another friend of mine, so BE CAREFUL AND CHECK WITH YOUR DOCTOR AND/OR NUTRITIONIST!!

So… thank you to my sources, and I hope their insights and recommendations will help you take down your cholesterol from LOUSY levels (LDL) to HAPPY levels (HDL). Exercise your take it down muscles and start reading!

Coach Linda Bush

HDL cholesterol, or good ("HAPPY") cholesterol, takes excess cholesterol to the liver, where it's passed from the body. High levels of HDL seem to protect against heart attack, and low levels indicate a greater risk of heart attack and, possibly, stroke.

LDL cholesterol, or bad ("LOUSY") cholesterol, rather than carrying excess cholesterol to your liver, simply deposits it in the blood, leading it to build up in your arteries. High levels mean an increased risk of heart disease, while lower levels reflect a lower risk.

When you have high cholesterol, you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. Your heart may not get as much oxygen-rich blood as it needs, which increases the risk of a heart attack. Decreased blood flow to your brain can cause a stroke.

High cholesterol (hypercholesterolemia) can be inherited, but is often preventable and treatable. A healthy diet, regular exercise and sometimes medication can go a long way toward reducing high cholesterol.

Unfortunately, part of your risk of high cholesterol is out of your control. Some types of the condition run in the family, and your balance of HDL and LDL can strongly depend on your age and sex. For example, young men tend to have lower levels of HDL than women. Both sexes see higher levels of LDL as they age. Young women have lower levels of LDL, but after age 55, they see higher levels of LDL than men. You're more likely to have high cholesterol that can lead to heart disease if you have any of these risk factors:

Smoking. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits. Smoking may also lower your level of HDL, or "good," cholesterol.
Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.

Poor diet. Foods that are high in cholesterol, such as red meat and full-fat dairy products, will increase your total cholesterol. Eating saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers also can raise your cholesterol level.

Lack of exercise. Exercise helps boost your body's HDL "good" cholesterol while lowering your LDL "bad" cholesterol. Not getting enough exercise puts you at risk of high cholesterol.

High blood pressure. Increased pressure on your artery walls damages your arteries, which can speed the accumulation of fatty deposits.

Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol. High blood sugar also damages the lining of your arteries.  Family history of heart disease. If a parent or sibling developed heart disease before age 55, high cholesterol levels place you at a greater than average risk of developing heart disease.

High cholesterol can cause atherosclerosis, a dangerous accumulation of cholesterol and other deposits on the walls of your arteries. These deposits — called plaques — can reduce blood flow through your arteries, which can cause complications, such as:

Chest pain. If the arteries that supply your heart with blood (coronary arteries) are affected, you may have chest pain (angina) and other symptoms of coronary artery disease.

Heart attack. If plaques tear or rupture, a blood clot may form at the plaque-rupture site — blocking the flow of blood or breaking free and plugging an artery downstream. If blood flow to part of your heart stops, you'll have a heart attack.

Stroke. Similar to a heart attack, if blood flow to part of your brain is blocked by a blood clot, a stroke occurs.

So what can be done to lower your bad cholesterol? Here are some recommendations:

Lose extra pounds. Excess weight contributes to high cholesterol. Losing even 5 to 10 pounds can help lower total cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them. Set long-term, sustainable goals.

Eat heart-healthy foods. What you eat has a direct impact on your cholesterol level. In fact, a diet rich in fiber and other cholesterol-lowering foods may help lower cholesterol as much as statin medication for some people.

Choose healthier fats. Saturated fat and trans fat raise your total cholesterol and LDL cholesterol. Get no more than 10 percent of your daily calories from saturated fat. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option. Almonds and walnuts are other sources of healthy fat.

Eliminate trans fats. Trans fats, which are often found in margarines and commercially baked cookies, crackers and snack cakes, are particularly bad for your cholesterol levels. Not only do trans fats increase your total LDL ("bad") cholesterol, but they also lower your HDL ("good") cholesterol. You may have noticed more food labels now market their products as "trans fat-free." But don't rely only on this label. In the United States, if a food contains less than 0.5 grams of trans fat a serving, it can be marked trans fat-free. It may not seem like much, but if you eat a lot of foods with a small amount of trans fat, it can add up quickly. Instead, read the ingredients list. If a food contains partially hydrogenated oil, that's a trans fat, and you should look for an alternative.

Limit your dietary cholesterol. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.

Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice. Oatmeal and oat bran are other good choices.

Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with vegetable-based casseroles, soups and stir-fries.

Eat heart-healthy fish. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which help promote heart health.

Drink alcohol only in moderation. Moderate use of alcohol may increase your levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women and one to two drinks a day for men.

Exercise regularly. Regular exercise can help improve your cholesterol levels. With your doctor's OK, work up to 30 to 60 minutes of exercise a day. Take a brisk daily walk. Ride your bike. Swim laps. To maintain your motivation, keep it fun. Find an exercise buddy or join an exercise group. And, you don't need to get all 30 to 60 minutes in one exercise session. If you can squeeze in three to six 10-minute intervals of exercise, you'll still get some cholesterol-lowering benefits.

Don't smoke. If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker's. Within 15 years, your risk of heart disease is similar to that of someone who's never smoked.


Few natural products have been proven to reduce cholesterol, but some might be helpful. With your doctor's OK, consider these cholesterol-lowering supplements and products:

Garlic: According to some studies, garlic may decrease blood levels of total cholesterol by a few percentage points. Other studies, however, suggest that it may not be as beneficial as once thought. It may also have significant side effects and/or interaction with certain medications. Garlic may prolong bleeding and blood clotting time, so garlic and garlic supplements should not be taken prior to surgery or with blood-thinning drugs such as Coumadin.

Increased consumption of dietary fiber, soy foods, omega-3 fatty acids, and plant compounds similar to cholesterol (plant stanols and sterols) can significantly reduce LDL cholesterol, or bad cholesterol.

Fiber: Only plant foods (vegetables, fruits, legumes, unrefined grains) contain dietary fiber. The soluble fiber found in foods such as oat bran, barley, psyllium seeds, flax seed meal, apples, artichokes, citrus fruits, lentils and beans are particularly effective in lowering cholesterol.

Soybeans: Substituting soybeans or soy protein for other proteins has been shown to prevent coronary heart disease by lowering LDL cholesterol and triglycerides. Soy protein is present in tofu, tempeh, soy milk, soy yogurt, edamame, soy nuts, and many other food products made from soybeans.

Phytosterols: Phytosterols (plant sterol and stanol esters) are compounds found in small amounts in foods such as whole grains as well as in many vegetables, fruits, and vegetable oils. They decrease LDL cholesterol, mostly by interfering with the intestinal absorption of cholesterol. Phytosterols can be found in spreads (like the cholesterol-lowering margarines Benecol, Promise, Smart Balance, and Take Control), dressings for salads, and dietary supplements. Additional phytosterol-fortified foods include Minute Maid Heart Wise orange juice, Nature Valley Healthy Heart chewy granola bars, CocoVia chocolates, Rice Dream Heartwise rice drink, and Lifetime low-fat cheese.

Omega-3 fatty acids: Eating foods rich in omega-3 fatty acids may also help lower cholesterol. Omega-3 fatty acids decrease the rate at which the liver produces LDL cholesterol and triglycerides. They have an anti-inflammatory effect in the body, decrease the growth of plaque in the arteries, and aid in thinning blood. Aim for at least two servings of fatty fish like salmon, mackerel, herring, tuna, and sardines per week. Other dietary sources of omega-3 fatty acids include flax seed and walnuts. Supplement sources include fish oil capsules, flaxseed and flax seed oil. If you are considering taking omega-3 fatty acids, first discuss with your health care provider if omega-3 fatty acid supplements are right for you, especially if you are currently taking blood-thinning medication.

Dietary fiber, soybeans, and phytosterols decrease cholesterol levels by different mechanisms. Therefore, it is not surprising that the combined dietary intake of these foods and other plant substances, along with a low intake of saturated fats, is more effective at reducing cholesterol levels than each individual substance alone.

Researchers at the University of Scranton in Pennsylvania found that men who drank 3 cups of cranberry juice daily raised their HDL (the good kind) cholesterol levels by 10 percent, which in turn lowered their risk of heart disease by 40 percent. Plant compounds called polyphenols are believed to be responsible for the effect. (Note: Cranberry juice often comes diluted, so make sure the label says that it contains at least 27 percent cranberry juice.)

Eating just one grapefruit each day can lower your total cholesterol and LDL levels by 8 and 11 percent, respectively, lowering your risk of heart disease. It will also provide you with more than 150% of your daily recommended intake of vitamin C.

Avoid Trans Fats. Avoid partially hydrogenated and hydrogenated vegetable oils. These man-made oils are sources of trans fatty acids known to increase LDL cholesterol. They lower heart-protecting HDL (good) cholesterol and increase the inflammatory response in the body. You can now find trans fats listed on the Nutrition Facts panel of packaged foods. Minimize consumption of trans fatty acid-containing food. If diet and regular exercise isn't effective at reducing your cholesterol levels, talk to your doctor about taking cholesterol-lowering medications.

Vitamin B3, also called niacin, is used to lower cholesterol. Specifically, it appears to lower LDL cholesterol and increase HDL cholesterol.

Well-designed studies have found that niacin lowers LDL cholesterol by approximately 10%, lowers triglycerides by 25%, and raises "good" HDL cholesterol by 15% to 30%. Niacin also appears to significantly lower levels for another risk factor for atherosclerosis, lipoprotein A.

Niacin is available in prescription form and as a dietary supplement. The American Heart Association cautions patients to only use the prescription form of niacin.  Because of side effects, niacin should not be used to lower cholesterol unless under the supervision of a qualified health practitioner. 

Niacin can increase the effect of high blood pressure medication or cause nausea, indigestion, gas, diarrhea, gout, and worsen peptic ulcers, or trigger gout, liver inflammation, and high blood sugar.  The most common side effect of high-dose niacin is skin flushing or hot flashes, which is caused by widening of blood vessels. Most people only notice this when they initially start taking niacin. The flushing may be lessened by taking niacin with meals.

Although high doses of niacin showed promise in combination with drugs to lower cholesterol (called "statins"), there are concerns that combining them could result in a potentially fatal condition called rhabdomyolysis. They shouldn't be combined unless under the close supervision of a physician.

Artichoke Leaf:  There is some research suggesting that artichoke leaf extract (Cynara scolymnus) may help to lower cholesterol. Artichoke leaf extract may work by limiting the synthesis of cholesterol in the body. Artichokes also contain a compound called cynarin, believed to increase bile production in the liver and speed the flow of bile from the gallbladder, both of which may increase cholesterol excretion. A double-blind, placebo-controlled German study found that 1,800 mg of artichoke extract per day for six weeks significantly lowered total cholesterol by 18.5% compared to 8.6% in the placebo group and lowered LDL cholesterol by 22.9% compared with 6% in the placebo group. The ratio of LDL to HDL decreased by 20% in the artichoke group compared with 7% in the placebo group. There were no adverse effects associated with artichoke use.

A meta-analysis looked at randomized controlled trials for artichoke extract for high cholesterol. Two trials involving a total of 167 people met the quality criteria. One trial found artichoke significantly reduced total cholesterol after 42 days of treatment. The other study found artichoke significantly reduced total cholesterol in a subgroup of patients with total cholesterol levels of more than 230 mg/dl. Adverse events were mild, transient and infrequent. Larger clinical trials over longer periods are needed.

Soluble fiber appears to reduce LDL cholesterol by reducing cholesterol absorption in the intestines. Soluble fiber binds with cholesterol so that it is excreted. Soluble fiber can be found as a dietary supplement, such as psyllium powder, or in foods such as:

​* Oats, barley, rye
​* Legumes (peas, beans)
* Some fruits such as apples, prunes, and berries
​* Some vegetables, such as carrots, brussel sprouts, broccoli, yams

Five to 10 grams a day of soluble fiber has been found to decrease LDL cholesterol by approximately 5%.
The FDA allows soluble fiber products to indicate on the label that they are "heart-healthy".

Plant stanols and sterols (such as beta-sitosterol and sitostanol) are naturally-occurring substances found in certain plants. Stanols are also found as dietary supplements or are added to margarine, orange juice, and dressings.

Research suggests that plant stanols and sterols may help to lower cholesterol. They are similar in structure to cholesterol and may help block the absorption of cholesterol from the intestines.

Studies have found that stanols significantly reduced total cholesterol and LDL cholesterol, but had no significant effect on HDL cholesterol or triglycerides.

Stanols and sterols appear to enhance the effects of other methods to lower cholesterol. In studies, people taking the statin drugs to lower cholesterol had an additional improvement in their cholesterol levels with stanols/sterols.





Monday, August 20, 2012

Mini-but-Mighty Mindful Move Monday

Welcome to a new week! Today we're going to talk about a two-degree shift. I just started a new college semester and I have begun a course on marriage coaching. One of my textbooks is by Les and Leslie Parrott, a well-known couple who have written many books about and are known as experts in the field of marriage and relationships. They discuss this week the concept of the two-degree shift -- making a small change towards a healthier relationship. Nothing drastic, just a defined, intentional change.

This is a concept I embrace and believe in for almost any area in life. You begin saving towards a financial goal the minute you put fifty cents in a jar. You begin healthy eating patterns by choosing one healthy meal at a time. Or by choosing not to have that donut this morning. Mini but mindful moves!

We begin an exercise program by one exercise at a time. Perhaps setting 15 minutes aside today. Not two hours, but baby step it with 15 minutes. Let's face it, most of us can do just about anything for 15 minutes!!!

What goal do you want to move closer to today? What person would you like to grow closer to today? What would moving two degrees look like to you? What small step would it take?

Exercise your two degrees muscle today --it might seem small, but it will be powerful!


Coach Linda

Friday, August 17, 2012

Tough Topic Thursday

Today I’d like to talk to you about a tough topic – violence. In light of recent events involving violence in a public setting, coupled with a recent seminar I attended on violence in the workplace, I would like to bring to your attention the fact that we should be prepared. I’m not saying we should become fearful individuals who hesitate to venture out… I’m simply saying forewarned is forearmed and we need to know what to do in an emergency situation. The statistics below are for workplace violence (and affects women more often than men):

· Homicide is the second leading cause of fatal occupational injury in the United States. Nearly 1,000 workers are murdered and 1.5 million are assaulted in the workplace each year.
· According to the Bureau of Labor Statistics (BLS) National Census of Fatal Occupational Injuries (CFOI), in additional information about workplace violence, there were 709 workplace homicides in 1998. These accounted for 12 percent of the total 6,026 fatal work injuries in the United States. Of these 709 workplace homicide victims in 1998, 80 percent were shot and nine percent were stabbed.

· According to the National Crime Victimization Survey (NCVS), 2 million assaults and threats of violence against Americans at work occur annually. The most common type of workplace crime was assault with an average of 1.5 million a year.

· There were 396,000 aggravated assaults, 51,000 rapes and sexual assaults, 84,000 robberies, and 1,000 homicides reported. These figures likely fall short of the actual number of violent acts occurring in workplaces as not all acts of workplace violence are reported.

While my prayer is that none of us will ever need to use this action plan, I urge you to read this so you will be prepared should the situation occur.


Quickly determine the most reasonable way to protect your own life. Remember that customers and clients are likely to follow the lead of employees and managers during an active shooter situation.
· Evacuate - If there is an accessible escape path, attempt to evacuate the premises. Be sure to:
· Have an escape route and plan in mind
· Evacuate regardless of whether others agree to follow
· Leave your belongings behind
· Help others escape, if possible
· Prevent individuals from entering an area where the active shooter may be
· Keep your hands visible
· Follow the instructions of any police officers
· Do not attempt to move wounded people
· Call 911 when you are safe

2. Hide out - If evacuation is not possible, find a place to hide where the active shooter is less likely to find you. Your hiding place should:
· Be out of the active shooter’s view
· Provide protection if shots are fired in your direction (i.e., an office with a closed and locked door)
· Not trap you or restrict your options for movement.
· To prevent an active shooter from entering your hiding place:
· Lock the door
· Blockade the door with heavy furniture. If the active shooter is nearby:
· Lock the door
· Silence your cell phone and/or pager• Turn off any source of noise (i.e., radios, televisions)
· Hide behind large items (i.e., cabinets, desks)
· Remain quiet - If evacuation and hiding out are not possible:
· Remain calm
· Dial 911, if possible, to alert police to the active shooter’s location
· If you cannot speak, leave the line open and allow the dispatcher to listen

3. Take action against the active shooter. As a last resort, and only when your life is in imminent danger, attempt to disrupt and/or incapacitate the active shooter by:
• Acting as aggressively as possible against him/her
• Throwing items and improvising weapons
• Yelling
• Committing to your actions
• If in a one-on-one situation, push the gun away from you and run away, running back and forth so you are harder to target.


Law enforcement’s purpose is to stop the active shooter as soon as possible. Officers will proceed directly to the area in which the last shots were heard.
• Officers usually arrive in teams of four (4)
• Officers may wear regular patrol uniforms or external bulletproof vests, Kevlar helmets, and other tactical equipment
• Officers may be armed with rifles, shotguns, handguns
• Officers may use pepper spray or tear gas to control the situation
• Officers may shout commands, and may push individuals to the ground for their safety

How to react when law enforcement arrives:
• Remain calm, and follow officers’ instructions
• Put down any items in your hands (i.e., bags, jackets)
• Immediately raise hands and spread fingers
• Keep hands visible at all times
• Avoid making quick movements toward officers such as holding on to them for safety
• Avoid pointing, screaming and/or yelling
• Do not stop to ask officers for help or direction when evacuating, just proceed in the direction from which officers are entering the premises

The first officers to arrive to the scene will not stop to help injured persons. Expect rescue teams comprised of additional officers and emergency medical personnel to follow the initial officers. These rescue teams will treat and remove any injured persons. They may also call upon able-bodied individuals to assist in removing the wounded from the premises. Once you have reached a safe location or an assembly point, you will likely be held in that area by law enforcement until the situation is under control, and all witnesses have been identified and questioned. Do not leave until law enforcement authorities have instructed you to do so.

There is also an excellent (but be warned – disturbing and somewhat graphic) video on YouTube called “Run Hide Fight” – it is chilling and unforgettable, but gets the point across.


Again, I post this today not to scare you or offend you – but perhaps someday this information could save your life.

Coach Linda


Wild Woman Wednesday

Wild Women are wise! We research, read and make it a point to know what’s going on.

Today, I’d like you to exercise your savvy sleuth muscles as you read this expose on the “lighter” side of McDonald’s 400-calorie “meals”. It was put out by Prevention Magazine, and truly does reveal the “interpretation” of what is considered a meal – a box of French fries? A McFlurry? Hmmm… check it out here:


Instead, why not surf over to Real Simple and find a whole month of recipes that are 400-calorie dinners like Steak with Golden Zuccini, or Gnocchi with Roasted Califlower, or Turkey Meat Loaf with Mashed Potatoes? That’s a LOT more healthy, filling and satisfying than fast food anyday!


While I’m not saying that you should never eat fries, what I am saying is that (1) always be mindful of what you’re eating, (2) factor the nutrition value and caloric intake into your daily calorie budget, and (3) always shoot for a balanced plate. Fries alone are NOT your best meal choice!


Coach Linda

Tuesday, August 14, 2012

Tamaytah Tuesday

Got your attention? It’s “TA-MAY-TAH” Tuesday!

Okay, some folks call them tomatoes, or toe-mah-toes, or “maters”… but let’s not call the whole thing off! I’m a New Jersey native, otherwise called a “Joisey Tomato”, born and bred. You can argue till you’re blue in the face, but New Jersey summer tomatoes are the best in the whole wide world – my mouth is watering just thinking about them. Ain’t nuthin’ in the world like a home grown, gorgeous red beauty picked right off the vine. When I was a little girl my grandmother used to make me tomato sandwiches – several slices of silky red tomatoes nestled in between two slices of white bread, smothered in Hellman’s Mayonnaise (known on the West Coast as Best Food Mayo), and sprinkled lightly with a bit of salt, along with a big glass of sweet tea. I’m telling you, it was heavenly.

So to celebrate Tamaytah Tuesday, here is a tip from the website Healthy Life Deals on how to pick the perfect tomato (of course, you have to come to New Jersey first… tee hee hee), and some of my favorite tomato recipes. Did you know that the lovely tomato is actually a fruit? Or that it was originated in South America and was spread around the world following the Spanish colonization of the Americas? In New Jersey pizza is often referred to as a “tomato pie”. It’s a perennial nightshade family plant and contains lycopene which is considered a potential agent for prevention of some types of cancers, particularly prostate cancer. It’s healthy, tasty and bee-ooooo-tiful! Not only that, but I’m even including a link on how to use the multi-talented tomato for skin remedies.

Get your tomato on, my friends, by exercising your shop it, choose it, chop it and use it muscles. Manjia!


Coach LindaBush

WHERE: Homegrown tomatoes beat hothouse tomatoes hands down. Homegrown tomatoes have so much more flavor and nutrients. Due to being grown in direct sun. These can be found at local farmers markets and grocery stores. BEST IN NEW JERSEY!!!!
SMELL THEM: Delicious Tomatoes Smell Delicious especially at the stem.
FEEL IT: You want to choose a tomato that is firm and heavy for its size. It should just lightly give when pressing on it.
DON’T JUDGE JUST BY LOOKS: Of course you want to choose a tomato free of bruises but some of the tastiest tomatoes are not so pretty. Good looks can be faked since tomatoes continue to ripen even after they are removed from the vine. If a tomato is removed from the vine to soon it will be tasteless and not contain as many nutrients.
READ IT: If purchasing a tomato in the store look for the word ” Vine Ripened” avoid “Hot House”

Skin care: http://www.dailyglow.com/articles/46/tomato-very-useful-for-skin-care.html


My favorite Jersey Tomato Renee Hamel’s World Famous Guacamole: (trust me, it’s so good you want to be alone with it and rub it in your face): Take several avocados, mash with a fork. Add a pinch of salt, mix with two chopped up tomatoes (nice juicy big chunks). Cut up ½ fresh Vidalia onion and add to the mix. Squeeze the juice from ½ lime over the delectable mixture. Add optional cilantro and jalapeno to taste. Go in a room alone with a big spoon and it’s practically a sacred experience!!! Love ya, baby girl, and thanks for sharing the recipe!

Double Tomato Bruschetta: http://allrecipes.com/recipe/double-tomato-bruschetta/detail.aspx

Tomato and Mozzarella Bites: http://allrecipes.com/recipe/tomato-and-mozzarella-bites/detail.aspx?event8=1&prop24=SR_Title&e11=tomato%20basil%20mozzarella&e8=Quick%20Search&event10=1&e7=Recipe

Insalata Caprese: http://allrecipes.com/recipe/insalata-caprese-ii/detail.aspx?event8=1&prop24=SR_Title&e11=caprese&e8=Quick%20Search&event10=1&e7=Recipe

Tomato salad: Cut up lots of fresh tomatoes, toss with baby spinach, baby arugula, cukes, a bit of Vidalia onion, a few fresh chopped basil leaves (and a little cilantro if you wish), add a bit of Ken’s creamy peppercorn salad dressing (or extra virgin olive oil and good balsamic vinegar). Serve with a sprinkling of shredded mozzarella cheese on top. 

Baked Tomato Slices: Preheat oven to 400 degrees. Cut thick tomato slices and lay them in a single layer on a cookie sheet (with edges) lined with parchment paper. Sprinkle about 4-5 oz. of shredded mozzarella cheese. Drizzle lightly with extra virgin olive oil, salt/pepper to taste, and dust with about ¼ teaspoon to ½ teaspoon of Italian seasoning. Bake for 5-7 minutes or until the cheese is melted.

My personal favorite tomato recipe: Pick a tomato off the fine, wash, and eat like an apple!

Monday, August 13, 2012

Motivational Monday

Change your life by Monday, September 3rd!

Your life? Well, one well-honed new habit can absolutely be life-changing, wouldn’t you agree?

Take a minute this morning and think about a practice/routine you’d like to either add or eliminate from your life. Start small – it doesn’t have to be huge – baby steps. Many people would like more time in the morning to either exercise, give yourself some breathing room, pray/meditate, or work on a personal goal. So how do you begin?

I use a concept called “Forest, Trees, Branches, Leaves”. Your forest is the main goal, which in this case would be having more time in the morning. Your trees would include going to bed earlier and getting up earlier. Select the tree of getting up earlier. One branch of this tree would be preparing the night before. A few leaves on this tree (also thought of as triggers to get you started)would be setting your alarm clock for 15 minutes earlier, setting out all your clothes the night before, showering before bed instead of in the morning, having your breakfast and lunch ready to grab and go, and having all your bags ready by the door for when you leave (or if you have a garage, toss everything in your car the night before so you have even less to pick up and take with you as the door closes behind you).

Select a new leaf to turn over as you begin – just one, you can choose a new leaf each day and build upon your daily successes. If you’re like me and need a crow bar to get you out of bed, perhaps setting the alarm (and getting up of course) just five minutes early would be an easier way to start building the habit. In a few days, do ten minutes, and so on.

Naturally, if you have someone else in the house that is willing to make you a cup of coffee/tea and gently open the curtains and come over, serve you, and whisper sweetly in your ear “Good morning”, you might want to think about using these methods.

Additionally, there’s a fun website called www.habitforge.com which is designed specifically to help you track your goals. Finally, if you’d like to do a brain dump of all the things you’d like to put in your bucket list, there’s a website called http://www.superviva.com/ which will help you do exactly that!

Okay, I’m off for my third cup of tea (did I mention I’m a diehard wanna get up early but my body is rebellious kinda gal?), and the leaves I will be turning over tonight are setting my alarm clock 15 minutes earlier. I’ve already started laying out clothes the night before and putting everything I can into my car. Hmmm... I wonder if leaving a self-propelling crow bar at the foot of my bed would be a good visual trigger??? Not so much...

Join me in exercising your 21 days to a life-changing new habit muscles and let’s get started! Please be sure to email me at linda@coachlindabush.com or post a comment here to tell the community about your successes along the way!

Coach Linda Bush


Friday, August 10, 2012

Financial Friday

Today I really want to recommend a post I recently read on wisebread.com written by Tisha Tolar entitled “Five Things to Never Keep In Your Wallet”. If you’re anything like me, you have a tendency to carry your life in your purse, and it wasn’t until recently that I decided to carry only the bare essentials (and no, I’m not talking about my makeup) in my wallet. So when I read this article, it just reminded me how important it is to be “wallet savvy”. I hope you will enjoy the article, and heed it’s warning and take action.

Have a happy, healthy and safe weekend filled with love and laughter.


Coach Linda


I lost my wallet at the mall the other day. I was paying my bill at the Hallmark card store, and at my next stop in Bath and Body Works, I had to borrow $24 and some change from my 10 year old daughter. My wallet was gone, and I had no recollection of what happened in the two minutes it took me to walk from one store into the next. (See also: 10 Things You Should Do Immediately After Losing Your Wallet)

I am a personal finance writer, creating hundreds of articles a year on the topic, including tips for preventing financial meltdowns. Yet here I was in the mall, poking through trash cans convinced some jerk took the cash and maybe the credit cards, and ditched the evidence. As all the hassles of what it would take to get back my identity flowed through my head, the only thing I really could not push out of my mind was how stupid I was. If anyone should know better about financial protection, it should be me. I was such a failure.

I didn’t have an updated list of credit card or contact information. My Social Security card was inside the wallet. Every credit card/debit card I own was in the wallet along with receipts for the purchases I had been making. I haven’t felt so inadequate in a long time — I mean, I warn people for a living, yet what I practice is not what it is I preach.

Despite my despair at being so careless, the story has a happy ending. A nice woman returned my wallet to the nearest department store and reported her find to mall security. Thankfully everything was intact, and I was even able to call my hero of the day to personally say thank you.

However, my good karma that day does not negate my reckless financial behavior. So I am here to confess publicly my disregard for my own advice about wallet safety and add some additional tips about what to remove from your wallet to help avoid financial ruin.

Social Security Card and Birth Certificate

You may have needed this information for some specific purpose and just never took them back out of your wallet, purse, or briefcase, even though you see the documents every time you are looking for something else. Take out such personal information immediately, and file it in a safe at home. Someone with access to this information can essentially do anything you can do in your name, such as open a credit card.


While store receipts may not have all of the data one would need to use your credit, debit card, or personal identity, they could provide just enough details for an experienced crook to figure out the rest. If you keep receipts for other reasons, clean them out of your wallet and your vehicle on a regular basis. Dispose of them by shredding them into pieces before they hit the garbage can.

Every Credit Card You Own

You never want to be without access to some kind of money in the event your wallet is stolen. Unlike me, you should only carry one credit card with you for emergency purposes and leave the rest at home. Write down the contact information and card number for each card you do carry, and file it in a safe place so you can easily report the card missing if your wallet is taken. If the thief has access to all of your credit and bank cards, you are basically a sitting duck and will have a mountain of hassle in front of you to get things back to normal.

Spare House Keys

If someone has access to your wallet, there is a strong likelihood your personal identification will lead a thief right to your home. A spare house key is an invitation to steal more. A thief can assume you are still at the mall searching for your lost wallet and may be inclined to go see what good stuff they can get from your house. Not only will you have safety concerns, you’ll have to act fast to change locks and increase security at your home while at the same time trying to resolve your other lost wallet issues.

Your PIN Codes

Every card provider tells you to select a password that is easy to remember. Still, some people find they have to write down the information and keep it in their wallets next to their bank cards for easy access. This may be helpful to you when you need to use the ATM, but you can say goodbye to your bank account if you give the same details to the con artist that stole your wallet. Store your password as a phone number in your locked mobile phone or work hard at memorizing the PIN for the card you use most.

Thursday, August 9, 2012

Tension Taming Thursday

TENSION ~~~ the word alone can make you tighten up your neck, shoulders and perhaps even clench your jaw. The thesaurus lists similar words for it: nervousness, anxiety, stress, strain, pressure, rigidity, tightness, stiffness, and even conflict, friction, opposition and dread. Not exactly the energy you’d like pouring through your body!

Tension in your body can cause a plethora of pain – TMJ, headaches, muscle spasms and overall dis-ease. Since our bodies are one unit, neck and shoulder tension affects the full body. While tension is a problem that will rear its ugly head regularly in our lives, we don’t have to resign ourselves to sitting back and taking it! Below I’ve listed an acronym that will help you manage this little beastie!

T ~ Take a moment to regroup – breathe slowly (in through the nose for five, hold for five, out for five through your mouth as if you’re blowing out birthday candles).

E ~ Exercise – from stretches to cardio to resistance training, exercise will help strengthen your muscles and body.

N ~ Nutrition – cut back on caffeine, sugars, and processed foods.

S ~ Sit up straight – posture is crucial! It elongates and disperses the muscle work of holding up the body against gravity.

I ~ Investigate the best method of alleviating stress for yourself – from deep breathing to a chiropractic visit, from aromatherapy to an acupuncturist or massage therapist, find out what works best for you.

O ~ Options - . plan a method of relaxation if it is a recurring situation so that you won’t be caught short if the situation occurs again – forewarned is forearmed! Get a massage, take a walk, take a hot shower or bath, lying down for a few minutes with a cool cloth on your head or wrapped around your neck, grab a soothing cup of warm herbal tea, pray/meditate, turn on your favorite comedy and LAUGH, and remember always to focus on the positive blessings in your life and cultivate an attitude of gratitude – it will do wonders for melting away your muscle moops (yes, moops, it’s a word my dear friend Marjory taught me for when things aren’t going well – MOOP!)

N ~ Note what is causing the tension – keep a journal so that you can identify situations that cause tension in your life, and where the pain is in your body. This may help you discover ways to regular or alleviate those stressors to some extent in the future.

I’ve also listed some exercises that are recommended for stress. Important note: These exercises are for informational purposes only. You use them at your own risk. I am not a physician, but are merely passing on tried methods of exercising that have worked for others. Please consult your physician before doing any kind of exercises.

One exercise I recommend and do personally is what I call roll and pack. Roll your shoulders up to your ears in a shrugging motion, then press them back and down. Imagine you are taking your shoulder blades and trying to slide them down your back into your jeans pockets. Take a deep breath in as you roll upward, and release it as those babies slide down your back.

So… sit back, take a deep breath and exercise your stress-bustin’ options. We might not be able to eradicate tension, but we can control/manage and tame it!


Coach Linda Bush


Rolling the neck exercise: This exercise will loosen tension in the neck and shoulders as well as stretching the spine and adding flexibility and suppleness to the neck and upper shoulder area.

1. Sit with straight back on a chair or stand upright with your feet a little apart and knees a little bent. Relax your shoulders in a way that you feel they are sinking down into the ground. Relax your body, keeping tummy in and back straight.

2. Stretch your neck upward carefully and slowly while you sink your chin until it touches your chest - letting your jaw relax and hang loosely.

3. Relax your shoulders at the same time try to hold them a little backward.

4. Now turn your head carefully and slowly toward the right, keeping your chin down - until your nose is parallel with the middle of your right shoulder.

5. While you hold this position - look over your shoulder as far as you can while you try to stretch your neck even more. Hold this position while you count to 5.

6. Keeping your neck stretched as much as possible - now turn your head back to the center position where you started off as explained in #4.

7. Now turn your head in the same way over to the left in a smooth, careful and slow movement - once your nose is parallel with the middle of your left shoulder, look over your shoulder as far as you can while you stretch your neck even more. Hold this position while you count to 5.

8. Keeping your neck stretched - turn your head/chin back to the center position.

Dag 1: 2 times - Dag 2: 3 times - Dag 3: 4 times - Dag 4: 5 times

Remember not to make sudden, abrupt movements while doing this exercise as it can be damaging to your neck. Also it’s important that your shoulders and chin are relaxed. If you’re standing for this exercise remember not to lock your knees, but do keep your tummy in and your back straight.

Shrugs: Inhale and bring your shoulders up to your neck as high as possible as though shrugging; hold for 10 counts. Exhale as you relax your shoulders back down and repeat 10 times.

Flexion: Inhale then exhale as you slowly lower your chin down to your chest until you feel a gentle stretch in the back of your neck. Take a few deep breaths before raising your head as you breathe in; repeat 10 times.

Lateral Flexion: Inhale then exhale as you slowly lower your left ear to your left shoulder as far as it will go; you should feel a gentle stretch in the top of your right shoulder and right side of your neck; be sure to bring your head to your shoulders rather than raising the shoulders to the head. Enjoy a few slow, deep breaths and raise your head back up on an inhale; repeat on the other side for a total of five to 10 times per side. You can intensify this stretch by very gently pulling your head farther down to your shoulder using the hand on the same side your head is moving toward.

Neck Roll: Inhale then exhale as you slowly lower your chin to your chest; take another breath and slowly roll your chin up to your left shoulder on an exhale; inhale again and roll your chin across your chest and up to your right shoulder as you exhale; repeat 10 times.

Shoulder Roll: Inhale and raise your shoulders up to your ears, moving them back and down then forward and up in a continuous circular motion as you exhale; keep moving for 10 counts then move your shoulders in the opposite direction for 10 counts.


Wednesday, August 8, 2012

Wild Woman Wednesday

Wild women work out!

We find ways to plug “fitness moments” into our days and weeks. We make time for a workout because we’re worth it – and the best way to show your love to family and friends is to TAKE CARE OF YOU!

It’s NOT selfish or sinful to prioritize your health. Face it – if you’re sick, how can you possibility be the best mother, sister, wife, friend, etc.? We all get yanked in a gazillion directions all day long and wear many different hats, but if you’re out of physical commission, you can’t do any of those things or meet any of those commitments.

On prevention.com today I found a very interesting article on “Love Your Lower Body!” which focuses on your belly, thighs and butt. What’s different about this workout plan is that these ballet-inspired moves use only one piece of equipment – any wall in your home!!! There are only five exercises, which can be done quickly anytime – so there goes your excuses right out the window.

So today, exercise your determination – laser focus on making the commitment TODAY (did I mention TODAY, NOW, AUGUST 8th) to begin moving with this or some other form of exercise program. Get up off your butt and work it out. As always, check with your doctor first!


Coach Linda

What are you doing still sitting there reading??? Start movin' & grooving' that thang, sistah!!!!

Monday, August 6, 2012

Tasty Tuesday

So... you know you want more Vitamins, Calcium and nutrients in your diet.  But mayyyyybe you would prefer to get them via foods and not a supplement?  Well, recently in "Eat This Not That" I found this article about some of the top whole foods and where you can get your vities by foods and not pills.  I hope you will enjoy this, and get your vitie-muscles kickin' in!

Coach Linda Bush

14. Vitamin A:
What is it: A pale yellow crystalline compound also known as retinol.
Why you need it: It preserves and improves your eyesight as well as fights viral infections.

Raw carrots (1 cup, 53 calories)
686 percent daily value
Cooked spinach (1 cup, 41 calories)
294 percent daily value
Baked sweet potato with skin (95 calories)
262 percent daily value
Cooked turnip greens (1 cup, 28 calories)
158 percent daily value
Baked winter squash (1 cup, 80 calories)
145 percent daily value
Cooked collard greens (1 cup, 49 calories)
118 percent daily value
Cantaloupe (1 cup, 56 calories)
103 percent daily value
Romaine lettuce (2 cups, 16 calories)
58 percent daily value
Steamed broccoli (1 cup, 43 calories)
45 percent daily value
Cooked green peas (1 cup, 134 calories)
19 percent daily value

13. Vitamin B1:
What is it: Also known as thiamin. Helps cells' enzyme systems convert oxygen into usable energy.
Why you need it: Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy.

Raw sunflower seeds (1/4 cup, 205 calories)
54 percent daily value
Cooked yellowfin tuna (4 ounces, 157 calories)
38 percent daily value
Cooked black beans (1 cup, 227 calories)
28 percent daily value
Cooked corn (1 cup, 177 calories)
24 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Oatmeal (1 cup, 145 calories)
17 percent daily value
Cooked asparagus (1 cup, 43 calories)
14 percent daily value
Brussels sprouts (1 cup, 60 calories)
11 percent daily value
Cooked spinach (1 cup, 41 calories)
11 percent daily value
Pineapple (1 cup, 76 calories)
9 percent daily value

12. Vitamin B6:
What is it: Involved in more than 100 enzyme reactions throughout the body.
Why you need it: Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood.

Banana (108 calories)
34 percent daily value
Roasted chicken breast (4 ounces, 223 calories)
32 percent daily value
Roasted turkey (4 ounces, 214 calories)
27 percent daily value
Cooked cod (4 ounces, 119 calories)
26 percent daily value
Baked potato (1 medium, 133 calories)
21 percent daily value
Avocado (1 cup, 235 calories)
20 percent daily value
Garlic (1 ounce, 42 calories)
17 percent daily value
Raw red pepper (1 cup, 24 calories)
11 percent daily value
Watermelon (1 cup, 48 calories)
11 percent daily value
Cooked cauliflower (1 cup, 28 calories)
10 percent daily value

11. Vitamin D:
What is it: A vitamin present in just a few foods (but added to some others) that's also produced when UV rays hit the skin.
Why you need it: Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.

Halibut (3 ounces, 160 calories)
130 percent daily value
Mackerel (3.5 ounces, 180 calories)
90 percent daily value
Salmon (3.5 ounces, 185 calories)
90 percent daily value
Canned sardines (1.75 ounces, 100 calories)
70 percent daily value
Oysters (6, 112 calories)
67 percent daily value
Shrimp (4 ounces, 112 calories)
40 percent daily value
Vitamin D-fortified milk, reduced fat (1 cup, 125 calories)
25 percent daily value
Cod (4 ounces, 120 calories)
16 percent daily value
Vitamin D-fortified cereal (1 cup, 105 calories)
10-30 percent daily value
Egg (70 calories)
6 percent daily value

10. Vitamin B12:
What is it: An unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them).
Why you need it: Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders.

Clams (3 ounces, 126 calories)
1404 percent daily value
Duck liver (3 ounces, 114 calories)
756 percent daily value
Oysters (6, 250 calories)
720 percent daily value
Calf liver (4 ounces, 187 calories)
690 percent daily value
Rainbow trout (3 ounces, 130 calories)
90 percent daily value
Top sirloin (3 ounces, 160 calories)
25 percent daily value
Skim yogurt (1 cup, 137 calories)
25 percent daily value
Milk (1 cup, 121 calories)
14 percent daily value
Lean cured ham (3 ounces, 130 calories)
10 percent daily value
Hard-boiled egg (80 calories)
10 percent daily value
Chicken breast (140 calories)
6 percent daily value

9. Folate:
What is it: Also known as folic acid. A chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption.
hy you need it: Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.

Cooked lentils (1 cup, 229 calories)
89 percent daily value
Cooked navy beans (1 cup, 258 calories)
63 percent daily value
Cooked beets (1 cup, 74 calories)
34 percent daily value
Cooked split peas (1 cup, 231 calories)
31 percent daily value
Papaya (118 calories)
28 percent daily value
Mustard greens (1 cup, 21 calories)
25 percent daily value
Raw peanuts (1/4 cup, 207 calories)
21 percent daily value
Flaxseeds (2 tbsp., 95 calories)
13 percent daily value
Orange (61 calories)
10 percent daily value
Raspberries (1 cup, 60 calories)
8 percent daily value

8. Vitamin C:
What is it: Also known as ascorbic acid. A water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts.
Why you need it: Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.

Steamed broccoli (1 cup, 43 calories)
205 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
161 percent daily value
Strawberries (1 cup, 43 calories)
136 percent daily value
Orange (61 calories)
116 percent daily value
Cantaloupe (1 cup, 56 calories)
112 percent daily value
Kiwi (46 calories)
95 percent daily value
Grapefruit (1/2 fruit, 36 calories)
78 percent daily value
Pineapple (1 cup, 76 calories)
39 percent daily value
Cooked winter squash (1 cup, 80 calories)
32 percent daily value
Blueberries (1 cup, 81 calories)
31 percent daily value

7. Calcium:
What is it: A mineral that is found in your bones and teeth.
Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.

Sesame seeds (1/4 cup, 206 calories)
35 percent daily value
2% milk (1 cup, 121 calories)
30 percent daily value
Plain or vanilla soymilk (1 cup, 70 calories)
30 percent daily value
Low-fat yogurt (8 ounces, 155 calories)
25 percent daily value
Cooked spinach (1 cup, 40 calories)
25 percent daily value
Part-skim mozzarella cheese (1 ounce, 72 calories)
18 percent daily value
Nature's Path Optimum Slim cereal (1 cup cereal with 1/2 cup skim milk, 250 calories)
15 percent daily value
Raw tofu (4 ounces, 86 calories)
10 percent daily value
Cream cheese (1 ounce, 29 calories)
10 percent daily value

6. Vitamin E:
What is it: A group of fat-soluble vitamins that are found throughout the body.
Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.

General Mills Total Cereal (3/4 cup cereal with 1/2 cup skim milk, 143 calories)
100 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
90 percent daily value
Peanut butter (2 tbsp., 189 calories)
69 percent daily value
Kashi Heart to Heart Instant Oatmeal, Maple (1 packet, 162 calories)
68 percent daily value
Roasted almonds (1/4 cup, 206 calories)
45 percent daily value
Olives (1 cup, 154 calories)
20 percent daily value
Papaya (118 calories)
17 percent daily value
Sweet potato chips (1 ounce, 139 calories)
14 percent daily value
Cooked spinach (1 cup, 41 calories)
9 percent daily value
Blueberries (1 cup, 81 calories)
7 percent daily value

5. Iron:
What is it: A common metal that's essential to nearly all life forms.
Why you need it: Key for oxygen transport, cell growth, and immunity.

Chicken liver (3.5 ounces, 100 calories)
70 percent daily value
Soybeans (1 cup, 297 calories)
50 percent daily value
Spinach (1 cup, 40 calories)
36 percent daily value
Tofu (4 ounces, 86 calories)
34 percent daily value
Sesame seeds (1/4 cup, 205 calories)
30 percent daily value
Kidney beans (1 cup, 225 calories)
29 percent daily value
Venison (4 ounces, 180 calories)
28 percent daily value
Lima beans (1 cup, 215 calories)
25 percent daily value
Beef tenderloin (4 ounces, 240 calories)
23 percent daily value
Roast turkey (3.5 ounces, 220 calories)
10 percent daily value

4. Magnesium:
What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.
Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

Cooked salmon (4 ounces, 260 calories)
35 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
32 percent daily value
Sesame seeds (1/4 cup, 206 calories)
32 percent daily value
Prickly pear (1 cup, 61 calories)
32 percent daily value
Cooked black beans (1 cup, 227 calories)
30 percent daily value
Roasted almonds (1/4 cup, 206 calories)
25 percent daily value
Cooked pinto beans (1 cup, 235 calories)
24 percent daily value
Cooked brown rice (1 cup, 216 calories)
21 percent daily value
Cooked scallops (4 ounces, 151 calories)
19 percent daily value
Cooked summer squash (1 cup, 36 calories)
11 percent daily value

3. Selenium:
What is it: A mineral needed daily, but only in small amounts.
Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.

Wild cooked oysters (3 ounces, 61 calories)
87 percent daily value
Cooked snapper (4 ounces, 145 calories)
80 percent daily value
Cannned white tuna, in water (3 ounces, 109 calories)
80 percent daily value
Cooked halibut (4 ounces, 158 calories)
76 percent daily value
Cooked shrimp (4 ounces, 112 calories)
65 percent daily value
Roasted turkey breast (4 ounces, 215 calories)
47 percent daily value
Broiled beef tenderloin (4 ounces, 240 calories)
40 percent daily value
Grilled portobello mushrooms (1 cup, 42 calories)
31 percent daily value
Hard-boiled egg (68 calories)
19 percent daily value
Raw tofu (4 ounces, 86 calories)
14 percent daily value

2. Potassium:
What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.
Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.

Baked winter squash (1 cup, 80 calories)
26 percent daily value
Avocado (1 cup, 235 calories)
25 percent daily value
Pinto beans (1 cup, 243 calories)
23 percent daily value
Cooked lentils (1 cup, 230 calories)
21 percent daily value
Cooked beets (1 cup, 75 calories)
15 percent daily value
Fresh figs (8 ounces, 168 calories)
15 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
14 percent daily value
Cantaloupe (1 cup, 56 calories)
14 percent daily value
Banana (108 calories)
13 percent daily value
Tomato (1 cup, 38 calories)
11 percent daily value

1. Zinc:
What is it: A mineral that regulates carbohydrate metabolism and blood sugar.
Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.

Broiled beef tenderloin (4 ounces, 240 calories)
42 percent daily value
Roasted lamb loin (4 ounces, 230 calories)
30 percent daily value
General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)
30 percent daily value
Wheat germ (1 ounce, 101 calories)
23 percent daily value
Venison (4 ounces, 180 calories)
21 percent daily value
Sesame seeds (1/4 cup, 206 calories)
18 percent daily value
Pastrami (2 slices, 82 calories)
18 percent daily value
Cooked green peas (1 cup, 134 calories)
13 percent daily value
Steamed shrimp (4 ounces, 112 calories)
12 percent daily value
Nonfat shredded mozzarella cheese (1 ounce, 42 calories)
7 percent daily value

You can find this article online at:

Manic Monday

Look out -- it's Monday again! Already?!? Uh-huh...

Today I'd like to share an Article I found on the American Society of Administrative Professionals website (www.asaporg.com) about stress at work. It focuses on ways that you can help yourself with exercise, good nutrition and a few other tips And tricks. I hope you will be able to add a few to your routine.

So grab a cuppa coffee or tea and get ready to flex your stress-busting muscles. Have a great day!

Coach Linda

Are You Feeling Stressed at Work?

by Ilene Gershberg, ACSM

If you are experiencing the daily drain of stress, it probably affects you at work, at home, within your personal relationships, and ironically, even impacts the quality of your sleep. The good news is that you can “take charge” by implementing simple lifestyle changes. Before reviewing these proactive strategies it is essential to focus briefly on the critical nature of this initiative.

Workplace stress has led to a decrease in personal output and energy. A recent Gallup Poll reported that 80% of workers feel stress on the job. According to the National Institute of Occupational Safety and Health (NIOSH) 26% of employees report workplace anxiety as their #1 stressor leaving them “extremely burned out by their work”.

Further impacting office culture is that 25% of workers claim to feel like screaming because of job stress and 14% actually admit that they have felt like striking a co-worker, but didn’t. The Health Enhancement Research Organization (HERO) documents health care costs 50% higher for employees with high stress levels. Many experts perceive stress as a precursor to illness with 80% of all disease being stress-related.

This line of attack enables you to take control of your own health, vitality, and personal fulfillment. I encourage you to take ownership and drive your own outcomes. Small changes will yield great results so you can perform your best at work, with the physical and mental stamina to pursue personal interests outside of work.

Make note of the following lifestyle improvements to decrease stress and increase energy.


• After 6 weeks of exercise you will experience a 20% increase in energy and a 65% decrease in fatigue.
• Fitness lowers blood pressure at rest and during typically stressful situations.
• Exercise improves mood while decreasing fatigue and depression.
• Exercise enhances sleep quality. Participants awake fewer times, have a deeper sleep, and feel more rested.

Morning Workouts:

• Committing to your personal fitness is easier before other responsibilities get in the way
• Morning workouts improves your mental clarity and creativity throughout the day
• 30 minutes of moderate physical activity a day/6 days a week is recommended for maximum health prevention. Two 15-minute sessions will suffice when necessary.

Take Work Breaks:

• We all experience cycles of varying alertness levels and the range is from 75-125 minutes.
• Taking a break when experiencing a low-energy level improves overall performance.
• Getting up and moving around gives your body a chance to recover.

Eat Breakfast:

• Our energy increases when fueled by food. Early in the day jump starts performance mode.
• A high fiber complex carbohydrate breakfast increases alertness and memory function throughout the morning. Simple carbohydrates and sugar increases fatigue.


• Minimize late day coffee and caffeine intake. It will impair your sleep; raise your blood pressure and insulin sensitivity.
• Staying well-hydrated with water preserves energy and keeps your mood elevated

Health & Fitness Master Mind Group:

• Seek out like-minded people for goal setting, support, and accountability
• Connecting with others will boost feelings of happiness - plan group recreational activities
• Engage your family in an active lifestyle and embrace the benefits 6-7 days a week

Active Relaxation:

• Take a yoga or Pilates class to reduce anxiety. Enjoy the socialization while stretching and relaxing your body.

Becoming pro-active to minimize the stressors in your life is a valuable health initiative. Being healthy enables you to enjoy family and friends, increasing your overall happiness in life. Invest in yourself!

Story from ASAPOrg.com:

© ASAPOrg.com 2008 - 2012