January 2011

In This Issue
Upcoming Events
Exercise & Menus
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Is Your Dryer Broken Too?

Could it be possible that clothes dryers everywhere were short circuited this holiday season? How are they all shrinking everyone's clothes? You just got through a month of holiday excitement that probably included cookies, cakes, snacks, all things chocolate, cocktails, wine, beer and soda. (I'm sure I missed a few in that list, but you get the idea!) Even undergarments are tight, and no it's probably not from the dryer! Now is the time when you want to start fresh. So what do you do? Buy into all the stuff you hear and see in the media?
It's a New Year, and there are campaigns everywhere urging you to think healthy. Ads for fitness memberships and diet plans, commercials for healthy foods, and fitness equipment infomercials are seen and heard so often this time of year! Does it all work?
Let me ask you this: Do diets work? The first answer I usually hear when I ask that, is a loud and resounding NO! But why don't they work? We don't stay on them. Truthfully if we stay on the diet, we will see results. But we don't stay on the diet! That's the problem! But don't let that get you down. We are here to help!!!!  We have realistic ways to get you healthier without thinking too hard about it!

Rule #1:  No more dieting! (Yes I said it!) We are going to make small changes that make a big difference. Pick one bad habit this week and change it. Maybe it's substituting one soda for a big glass of water. If you are a 2% milk drinker, go down to 1%--but it has to be for 7 days! No cheating and emailing me that it tastes bad and you aren't going to go past day 1. One change, 7 days, it will be a habit by the end of the week and you won't want to go back. Now next week, pick something new to substitute, again...7 days! Imaging all the healthy changes we can make by picking one per week. Not so scary that way, is it?! You have just started healthy habits you can live with without feeling you are depriving yourself of anything! Try our new recipes this month!

Remember:  1 thing, 7 days!


Rule #2:  Less bad! I know, I don't think it's grammatically correct, but you will remember it! LESS BAD. I would love for us all to be snacking on cut up veggies and fruit every day, but sometimes we go with a different choice. So when that happens, pick a snack that is less bad than what you usually opt for. For example, choose air popped popcorn instead of microwave! It's better for you and cheaper too!  Use the 100 calorie packs, you will eat less than grabbing a whole bag of snacks. Try the baked snacks instead of the fried! These little changes will make a big difference!


Rule #3:  Do more today than you did yesterday! Now I'm talking about physical activity. That means moving around. When I use the word exercise people get this glaze over their when kids act like they're listening, but they really aren't, yup...that glaze! Most folks think of exercise as having to join a gym, but it can be so much easier than that! Physical activity means up and moving around. Walking farther to your parked car, taking the stairs, pretending your hoola hooping without the hoop, walking at a faster pace than usual, STANDING UP STRAIGHT, SITING UP STRAIGHT! You read it right... it's the best place to start.  


Each newsletter we will bring you a few new physical activities and a new recipe to try to get you moving in the right direction. Click on the links, read them, give them a try. Give us your feedback, let me know if it really is possible for you to increase a little activity, or try a healthy delicious dinner!

Upcoming Events

Carol's Cooking Night:  Thursday, February 3, 7:00 p.m. 

Join us at Carlow Cookery in Doylestown for another fun night of good food, wine and friends!
A heart healthy diet doesn't have to be boring. Get your tickets now, these seats go fast! The menu includes Salmon, Spinach salad, Chicken, Eggplant, and so much more...

Girls With Gears, A Women's Cycling Event:Jerxey

Please join us on April 17, 2011 for the 6th Annual Girls with Gears cycling event presented by Bikesport. Everyone is welcome! Join us for a morning of fun while we raise awareness of women's heart health. Lunch is included. Children must be accompanied by an adult. Helmets are required! This amazing event takes place at Limerick Community Park in Limerick, PA. Space is limited so be sure to register early!
abdomen2Exercise & Menus
January's Exercise and Menus

Huh? The trans-what?
This body part may sound unfamiliar by name, but one short description of what it does will have you nodding your head in recognition. Have you ever "sucked in" your tummy to fit into a pair of jeans? Have you ever done so at your high school reunion when an old flame approaches? Ha! See? You know what I'm talking about.

Menu #1
Barbecued Salmon - Per Serving (excluding unknown items): 206 Calories; 9g Fat (38.6% calories from fat); 29g Protein; 2g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 489mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

Menu #2
Potato Hash - Per Serving (excluding unknown items): 285 Calories; 8g Fat (24.9% calories from fat); 10g Protein; 45g

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