Friday, November 15, 2013

Hip Guide to Creating Your Sexy & Abundant Life

Review by Angelene Heileson
"I've learned it's not important what we look like on the outside but how we feel in the inside". (Chapter 2, P.15)

Hayley Hobson, is an author, speaker, business coach, yoga and Pilates instructor, holistic nutritional expert, wife and mother.  In her most recent book, "Hip Guide to Creating Your Sexy & Abundant Life" she provides 8 simple things you can do to improve your entire being.  She addresses some of her own real life challenges, ones that many of us can relate with, and shares what she has learned about dealing with those challenges. She openly discusses the struggles she has had with nutrition and diet, physical health, relationships, a career, and much more.  Hayley has learned from trial and error how to balance all parts of her life in order to feel healthy, sexy and happy. At the end of each chapter, she shares various yoga exercises and healthy recipes that she has used to improve her well-being. Her book includes an array of beautiful photos with a modern, clean design.

"Don't forget to relax and enjoy every crazy quirk about each member of your family.  They are the only family you have". (Ch.4 p.65)

What I love about Hayley's book is how candid she is. While reading it, I often related to her experiences.  I appreciate how straightforward Hayley is in sharing her ideas and how she inspires us to desire a better life.  I found myself constantly highlighting the pages and writing notes. I couldn't put the book down. I think anyone who reads this book will find something to help improve their life.    I absolutely LOVED this book.

"Remember this is your life and you get to design it.  You are the author and you get to write the story exactly how you'd like to it to be laid out.  Are you going to write a story you love this year?" (Ch.5 p.86)

For more information visit Hayley's website:
 and Hailey's Facebook page:

"What I've come to learn is that character is not defined by the mistakes we make.  Character is what we do on the face of adversity". (Ch.5 p.89)

Thursday, November 14, 2013

Weight loss tip for trevelers: The "DELAYED-FLIGHT AIRPORT WORKOUT"

By Kimberly Williams

It is a damp and dreary Monday evening at O'Hare International. Thunderstorms have made departure delays more common than the myriad fast-food stalls I now pass on my way to my scheduled 9:27 p.m. flight to Philadelphia. What better way to end a day of back-to-back meetings than by wasting an hour here, in the epicenter of poor health decisions - the Cinnabons and Subways, the escalators and moving walkways - the dreaded airport. A giant cinnamon roll probably would make my day a little brighter, so reasons that devil on my shoulder who never seems to tire. And those moving walkways - those are sort of fun. Besides, I deserve to treat myself. This day has been rough, and I've earned some enjoyment!

To make matters worse, I realize that I haven't exercised today. With such a hectic schedule, there was simply no time for it. But suddenly, I realize that I have simply been making excuses. Here, in this sprawling labyrinth of terminals and gates, I am met by what could arguably be deemed a walker's paradise. Consider the following:

  • We burn 60-110 calories for every mile walked at a modest 2 mph.
  • The average stride length of a full-grown human is 2.5 ft.
  • At O'Hare, a simple walk from B1 to B22 and back is roughly 1,800 steps.
  • So, from B1 to B22 and back, we're traveling approximately 4,500 ft., or about 85 percent of one mile. This equates to around 50-90 calories burned.

These figures might seem insignificant, but they certainly add up over the course of an entire hour's walk. During my hour-long delay, I've managed to log 6,000 steps in wonderful O'Hare and have easily exceeded my daily goal of 10,000 logged on my Fitbit activity tracker. And, the craving for that once-tantalizing cinnamon roll has subsided, most assuredly because the casual strolling has put my mind and its endless wants at ease. One healthy decision often leads to another - a phenomenon known to all weight-loss advisors and behavioral psychologists, though not nearly as obvious to the busy professional who might not have the luxury of reflecting on his/her every decision and its possible implications.

But patrolling the airport is mindless and boring. And pointless! This was your old self's reasoning, though you can now be sure a mere hour of walking is far from pointless, especially when attempting to best alter your behavior and mindset for the purpose of sustainably losing weight. "Mindless and boring" shouldn't stop you either, as you can always add some excitement to the mix by leveraging one of the following:

If you're the left-brained, analytical type, then count your steps, track your time and record your numbers. That way, you can calculate how far you've traveled, at what pace and/or any other metric that interests you.
If people tend to fascinate you, then look around! There's no better place to people-watch than at a massive airport, especially when you aren't confined to a single gate or terminal.

If you have a smartphone and headphones at your disposal, you can content yourself with some music or a podcast.

Turn those empty hours into a "Delayed-flight Airport Workout." You'll feel better afterwards, having used your time productively as opposed to simply giving in to those never-ending terminal temptations. These are just a few ideas to help you to make the most of your airport downtime. You'll also be more inclined to repeat the same exercise the next time you find yourself in a similar situation. And that's what sustainable weight loss is all about: changing behavior for the better. Why not spark that change at the airport? Is there really anything better to do? I'll let you determine that for yourself - I've got a flight to catch!

About Kimberly Williams
Prior to becoming chief operating officer at Retrofit, Kimberly served as President of both Restaurant Technology Services and Restaurant Application Development International. Kimberly also served as President of a quarter billion dollar subsidiary of Banta Corporation. In her early career, Williams worked for Boston Consulting Group and Arthur Andersen. She holds a BBA degree from University of Michigan and an MBA degree from University of Chicago. For more information go to

Wednesday, November 13, 2013

Veteran marathon runner gives tips on overcoming life’s ‘walls’

New memoir says life takes body, mind and spirit to prevail

After completing 48 marathons, 44 of them after doctors told him he’d never run again, Army veteran and chaplain Arthur Coffey knows a thing or two about what it takes to overcome challenges.

Coffey is no stranger to struggle: He’s faced a near-death accident, a broken family, the heartbreaking loss of jobs and a home, a stark medical and mental prognosis and deep depression. He’d hit “walls” in life similar to those faced in a 26.1-mile competition. Then one day, he realized he wasn't truly focused on what it would take to succeed.

Coffey recounts his story in his new book Running for Recovery, a memoir on how to succeed in both literal and figurative marathons of life.

“I’m a ‘wounded healer,’” Coffey said. “I’ve faced and overcame hardships that have made me able to help others who are struggling. Life’s marathons take all of you to overcome – body, mind and spirit.”

Coffey believes the body, mind and spirit are all important elements in facing the challenges of life.

Chapter One, the Body Marathon, introduces a body-mind-spirit "transfer of traininng dynamic." To understand that dynamic. Coffey suggests you ask the following questions: What can I learn from a physical run or challenge that will help me with a mental run or challenge, and vice versa? What can I learn from a spiritual run or challenge that will help me with both a physical and a mental challenge? And, what can i learn from a physical and mental run or challenge that would become a living parable, a reflection of what I'm learning on the spiritual level of life?

This same approach is found in the rest of the book as you read in Chapter Two about the Mind Marathon and in Chapter Three about the Spirit Marathon.

In 1992 on Easter Monday, Coffey ran the Boston Marathon.  It itself this might not have been a great achievement, except that six years earlier he had been involved in an accident while riding his motorcyle that left his body, mind and spirit broken.

By turning to the scriptures and building his spirit first he was able to come back from the physical and mental ruin of his body.

“In my deepest despair, God showed me the way,” said Coffey. “He reversed these and other impossible life conditions, and his Word keeps me moving every day!”

The book, Running for Recovery, recounts his journey back to phsical, mental and spiritual health.

'Running for Recovery: Marathons of the Body, Mind, Spirit'
By: Arthur Coffey
ISBN 978-1-4497-7559-9
Retail price: $27.99
About the author 
Arthur Coffey has a doctorate in holistic healthcare and has been recognized by the by the Armed Forces Chief of Chaplains, National Bible Association, the VA National Headquarters and the Mayo Clinic for his work in using Bible scriptures in creative and medicinal ways. Coffey has completed research on Alzheimer’s disease using scripture as the independent variable. He was featured at the 2000 Mayo Clinic Spiritual Care Research Conference as an outstanding presenter. He is currently retired.

Crash Hot Potatoes from Pioneer Women

This recipe is a favorite in our family.  We eat it all the time.  Just this last week we ate it twice.  I love getting new potatoes (baby reds) and making this dish with them.  My kids easily eat the entire pan.  All of my siblings love this recipe as well as their kids.  What amazes me is how easy the recipe is and how few ingredients you actually use.   This recipe comes from The Pioneer Woman.  This woman is the goddess of cooking warm and hearty dishes.  She rarely makes anything that isn't amazing.  When I look at potatoes now I actually crave these.  We love to eat them just as they are or with a bit of sour cream.  I promise once you make and try these you won't ever want to eat potatoes differently again.

Crash Hot Potatoes from The Pioneer Woman


  • 12 whole New Potatoes (or Other Small Round Potatoes)
  • 3 Tablespoons Olive Oil
  • Kosher Salt To Taste
  • Black Pepper To Taste
  • Rosemary (or Other Herbs Of Choice) To Taste

Preparation Instructions

DSC_0051_6300Bring a pot of salted water to a boil. Add in as many potatoes as you wish to make and cook them until they are fork-tender.
On a sheet pan, generously drizzle olive oil. Place tender potatoes on the cookie sheet leaving plenty of room between each potato.
With a potato masher, gently press down each potato until it slightly mashes, rotate the potato masher 90 degrees and mash again. Brush the tops of each crushed potato generously with more olive oil.
Sprinkle potatoes with kosher salt, fresh ground black pepper and fresh chopped rosemary (or chives or thyme or whatever herb you have available.)
Bake in a 450 degree oven for 20-25 minutes until golden brown. Serves 6.

Note: The Pioneer Woman uses fresh rosemary.  I never have fresh so I just used dried and it still tastes amazing.  I also recently broke my potato masher so I just use a fork.  It causes the potatoes to smash down a little more but it also helps them get brown faster.

Recipe and Photo comes from the blog The Pioneer Women

Tuesday, November 12, 2013

7 Steps to Heal Your Back Pain: Faulty Medical Advice Is Making Us Worse

by Steve Ozanich, author of The Great Pain Deception 

I was in pain for 27 years until I discovered that my pain wasn't coming from my body's structure. Since then, I've been helping thousands of people become pain-free by teaching them how pain comes from tension—not a failing body. Almost every one of those people was told by their physicians that they needed immediate disc surgery, or steroid injections, or therapy, or rest, or this and that—but not one of them did. They all healed with new knowledge. But they had to accept the fact that their bodies were ok, and resume all normal physical activity, without fear. The truth set them free—and it began with understanding certain basic things.

1)    Get a Physical Exam: Make sure there is no pathological process occurring—take responsibility for your health.

2)    Take Your Physical Exam Results with a Grain of Salt: If your exam shows only herniated discs, arthritis as seen on the x-ray, spurs, a crooked spine, spinal narrowing (stenosis), or any other normal change, be of great cheer! These things do not cause back pain. No matter how much doctors confuse people in this area, experience has shown that these things are simply there—most people have these anatomical changes, with or without pain. Pain comes from oxygen loss. Whether the pain is in the limbs or spine or any other area, it rarely ever comes from the body's-structure. It's almost always the effect of tension, or TMS: Tension Myoneural Syndrome.

3)    Reject the Multi-Disciplinary Approach: This approach basically says, "We don't have a clue what to do for your pain, so let's try everything, and hope one works." This includes acupuncture, spinal manipulations, surgery, injections, core strengthening, losing weight, etc. These are almost always placebo-treatments, and can paradoxically keep you in pain. If they worked for a sufferer, it's because that person believed it worked. But the relief never lasts and the approach normally must be continued in perpetuity because the pain is not coming from a "failing spine." The multi-approach is a major reason for ongoing pain epidemics. Never manage pain—eliminate it!

4)    Beware of Faulty Diagnoses: Herniated discs do not cause back pain. That myth was exposed decades ago with the seminal work of pioneering pain-physician John E. Sarno, MD, who coined the acronym TMS. Spinal surgeons are just now beginning to realize that Sarno was correct. You cannot pinch a nerve or paralysis will quickly follow, and the pain will stop. A dead nerve cannot transmit pain signals.
You cannot "throw your back out." Spinal discs are firmly attached on both sides of the spine; they cannot slip in-and-out of place.
You don't have to strengthen your body's core to heal, and scoliosis does not cause pain.
The proof is in the fact that almost everyone heals if they can get past these archaic myths. The body's structure can be injured, and that will indeed cause pain. But the body heals quickly afterward. Pain does not become chronic without an emotional and/or conditioned-response process driving it.

5)    Understand the Reason for Your Pain: Almost all pain is a diversion by the brain to rivet the sufferer's attention to his body. It arises from a hidden emotional process, mainly anger, fear, sorrow, and frustration. When these powerful emotions hit a certain threshold, the brain will reduce oxygen flow to a body-area to create a diversion—as a favor—to avoid having to sense emotional pain. The pain is never imagined or faked; it is very real, and extremely painful.

6)    Look at What's Going on in Your Life: Almost everyone I've helped to heal was able to trace their pain back to an event or a life-plateau. Is your marriage in trouble? Does your job stress you out? Did a loved one die or is someone sick? Did you recently retire? Do you have the Type-T "pain personality" of perfectionism; trying to please everyone? Do you show little emotion? Did you feel abandoned as a child? Are you hyper-responsible, or a worrier? Did you just hit a milestone age? Connect the dots to your pain, and heal. The knowledge of what is occurring—at the unconscious level—has tremendous healing power because once the lid is blown off of the brain's strategy, the pain has no more value as a diversion.

7)    Try to Understand Why You Need to Believe You Have a Bad Back: If I tell someone there is a method to heal their pain forever, they more often say, "No!... my pain is real!!" Well, the pain is always real. The more important question is, when someone is told they can heal, why isn't their first question about how to do it? Why would someone fight to remain in pain? This is critical in understanding pain's purpose. The most common reason for pain is to bury emotions that are too powerful, or too dangerous. The brain creates the horrible sensation of pain to firmly "convince the sufferer" that she has a structural problem in order to divert her attention from her anxiety. So, of course she wants to believe she has a structural problem. That's her brain's intent!

Some sufferers react with extreme rage, and sometimes violence, at the notion that their pain is actually a mindbody effect. They often spit, throw things, or stomp out of the room knocking things over in rage. They only hear, "Your pain is all in your head." But this is never true; no one is saying that, the pain is very real. But it comes from something called TMS: not from all the things that most doctors are currently telling their patients. The reason people react in a hostile manner is due to the very reason they have the pain in the first place, to avoid facing something. By rejecting the truth, that their symptoms are created by internal forces, they fall right into their brain's ingenious strategy of deceit, and their suffering continues.

Modern science, in its futile efforts to outsmart Mother-nature is the leading cause of continuing pain epidemics, from fibromyalgia to chronic fatigue. The truth of healing is up against a multi-trillion dollar juggernaut called the "medical industry" that is hell-bent on continually treating pain, not healing it. The message of "how to heal" gets blocked at every turn by people inside the industry that profit from treating the body; and by publications that depend on advertisement dollars from the industry. Thus, pain epidemics are on the rise—despite possessing the most advanced medical techniques in the history of humankind.

Anyone can heal, if they can put aside all the archaic notions of pain, and begin again, with a deeper understanding. But—do sufferers want to heal... or just treat their body? The two are almost always conflicting goals.

Steve Ozanich, a mindbody health consultant, penned The Great Pain Deception based on his own experience, the work of John E. Sarno, MD, and over 12 years of intensive research. Over the years, Ozanich has helped to heal hundreds, possibly even thousands, of people. In addition to being a mindbody health consultant, the Ohio-based Ozanich is a certified personal fitness trainer, electronic engineer, and yoga instructor. Twitter: @ SteveOzanich. The Great Pain Deception can be purchased from,, and

Monday, November 11, 2013

Harvest Meat 'bulbs'

This recipe is an absolute favorite in our entire family.  We grew up eating it and now our children love this recipe.  This is one of my husband's favorite recipes.  He will come home and immediately knows what I have made because of the smell.  This meal is a great hearty meal with the sweet and sour combination.  The fruit may seem strange in it but it is one of my favorite parts of the dinner.  When Nectarines and peaches are ripe this dish becomes even more wonderful.. It reminds me so much of fall, but we eat it all year long because it is too good not to.  It is a true southern dish.   We hope this recipe will become a favorite in your home as much as it has been in ours.

Recipe and photo posted by Heidi G.

Harvest Meat 'bulbs'

1 egg, beaten
¼ cup milk
1 slice bread, crumbled
¼ cup chopped onion or ½ tsp. onion powder
½ tsp. salt
¼ tsp. ground cinnamon
1 lb. ground beef

Mix ingredients well in bowl and form into golf ball size meatballs. Bake in oven, uncovered, at 350°F for 30 minutes, or microwave on HIGH for 13 minutes.

In a saucepan combine:
1½ cup rice
3 cup chicken broth (or 3 cup water with 4 bouillon cubes)
¼ cup snipped parsley
½ tsp. ground cinnamon

Cover and simmer till rice is done

Fruit Mixture/Sauce:
In another saucepan:
Melt ½ cup butter or margarine
Add ½ cup brown sugar
Add 3-4 cups of desired fruit
(Fruit can be apples, nectarines, peaches, grapes (cut in half), or cantaloupe. Soft melons do not work well. Cut the fruit into small pieces (i.e. apples, nectarines, and peaches cut into quarters and then halved, cantaloupes cut into chunks, etc.).

Cook fruit mixture for 2 to 3 minutes.

Blend in separate bowl:
2 tablespoons cornstarch
½ cup cold water
½ cup lemon juice

Stir into fruit mixture. Cook until thick and bubbly.

Add meat balls to fruit mixture sauce and serve over rice.

YEILD: 4-5 servings.

Note: I always one and a half the sauce because it is so good!

To make this gluten-free just substitute the bread for gluten-free bread or even gluten-free oatmeal.  I always prefer the bread but either one works

Depression may cause loss of memory details, according to BYU study

Depression may cause an inability to see differences

Depression has been linked to memory impairment, but it doesn't affect all types of memory the same way. A new study suggests that people with depression can remember the big picture, but have difficulty recalling fine details.

Brigham Young University professor Brock Kirwan and one of his former grad students, D.J. Shelton, set up a memory test where participants were asked to look at various objects that popped up on a computer screen, and mark them as a new object (something they hadn't seen in the test already) or an old object (that they had seen). Out of 83 participants, those who were more depressed (assessed by pre-study surveys) could usually tell the difference between objects they had or hadn't seen before, but were significantly more likely to categorize objects that looked similar, but not exactly the same, as "old."

“They don’t have amnesia,” according to Kirwan. “They are just missing the details.”

Difficulty distinguishing between details could be because depressed people have smaller hippocampi--the hippocampus being a vital brain region for memory processing. Some of Kirwan's previous work has connected the hippocampus to pattern separation abilities. During depression, the researchers hypothesize that the brain seems to stop producing new neurons in the hippocampus, in turn affecting pattern separation abilities.

Because the study didn't use people with a clinical diagnosis of depression, and the average level of depression in their participant pool was fairly mild, it's hard to establish direct causation between depression, neurogenesis and pattern separation abilities.  (The researchers ruled out 15 participants from their dataset for antidepressant use, since it has been suggested to increase neurogenesis, the creation of neurons.) Future studies will be needed.

The study is in the November 1 issue of Behavioral Brain Research