What’s in a serving?

I keep hearing how we should be eating four to five servings of fruit & vegetables daily BUT I honestly haven’t known exactly what constitutes a “serving.” Do you know what I mean?

A new friend who is a RD (Registered Dietician) helped clear this up and I’d like to pass it on to you!

One serving = 1 cup and, generally speaking 1 piece of fruit = one serving i.e. 1 apple * 1 pear * 1 banana

When it comes to veggies and smaller fruit …

½ cup grapes = about 16 grapes
1 cup strawberries = about 12 berries
1 cup of salad greens = a baseball size portion
1 cup of carrots = about 12 baby carrots
1 cup cooked veggies = a baseball size portion
Glass of natural juice = 1 serving


For more information about servings and portion size recommendations, click here: http://www.webmd.com/diet/printable/wallet-portion-control-size-guide and here for a version you can stick on your fridge: http://www.webmd.com/diet/printable/portion-control-size-guide

3 Free Ways to De-Stress Today!

I’ve come across some super doper stress-busting opportunities this morning. (Oh and I am still continuing my juice fast from yesterday and bubbling with energy!)

Stretching: I am on my third day of my 10-minute stretch routine. Even when I was a kid I wasn’t all that flexible so add a whole bunch of years and it can get ugggg-ly. Yesterday my acupressurist suggested I stretch whenever I see one of my animals stretching. I love that idea! I have three cats, two dogs and a bird so this is going to be one flexible day!

Dump It: A.k.a. The Abraham Hicks Placement Process
I just found a blog called MyFavoriteSelfHelpStuff.com and I am smitten. I can tell Elisabeth is a cool stuff hound and a practical, bottom-line, “how to” healer. Love it. As soon as I am done with this post I am doing the “Abraham Hicks Placement Process” she recommended. (Psst. I also signed up to receive her “Free Stress Tips Report.”)

Breathe. Yes, I am into the basics today. I did the “Follow Your Breath” Exercise with Andrew Weil this morning. I will do this throughout the day for a minute here and a minute there … all those minutes add up.

How to: With your eyes open, closed or half-closed, just breathe. Don't try to affect your breathing - don't change one thing - just breathe in and breathe out. Put all you focus on your breath - how and where you feel it coming in and going out, when you feel it stop and begin. Breathe out any thoughts - worries or brilliant ideas - that try to force themselves into your focus. Relax, breathe and notice your breath for as long or as short as you wish. (Psst. You can practice this and many other breathing techniques with Dr. Weil. I highly recommend his CD Breathing: The Master Key to Self Healing (The Self Healing Series)

+++++

Get re-energized on a regular basis with the Fatigue Be Gone Newsletter. Receive tips, tricks and tools to help you de-stress, eat for vim, talk to your doc and much more. Subscribers receive free reports including our exceptionally popular "Why Am I So Tired" and "Take Your Pulse" - a secret re-energizing shortcut. Subscribe TODAY at: http://www.fatiguebegone.com/newsletter.htm

Tooth Ache Diet Re-Energizes FAST, 24/7

Well, not exactly 24/7. Every so often – like as often as possible, I pop a couple aspirins and get a break from the pain. Nothin' like a tooth ache to take one’s mind off of dis-eases - physical, mental or spiritual!

For example, you won’t notice how tired you are feeling when your mouth is throbbing and you are counting down the hours AND dreading the “fix it” dental appointment. An unpaid bill will suddently seem trivial and you will find your connection to spirit deepening ...

I want you to know something. I do not recommend this method of eliminating fatigue or losing weight. (Did I forget to mention that every time I eat, it aches worse so I am eating less?)

Yes, there is a better, gentle and more joyful way to get your groove back and it is just one click away! The Fatigue Be Gone Jumpstart! e-Guide is a simple, yet powerful way to get to the root of your tiredness without having a root canal. Physical and Lifestyle Surveys can help you uncover energy-zapping habits. Easy fill-in-the-blank forms provide important information for your doctor. Simple re-energizing solutions can help you get back on the fast track. All can be found in Fatigue Be Gone Jumpstart! e-Guide available at http://www.fatiguebegone.com/. -
use this URL (http://www.fatiguebegone.com/fbg_guide_information.htm)

If only watching T.V. would ...

If only watching T.V. would make us healthier and wealthier and re-energized and ... can you imagine how great our lives would be since most of us watch so darn much of it?! (The average American watches some 4+ hours a day.)

I am on a T.V. fast. I've been threatening my husband with it for months, but not until today have I really embraced my good/great intention.

So, just for today I haven't heard about a half dozen horrible gender and sexual conditions with symptoms that seem awfully familiar. Just for today I haven't been reminded about how close I am to having IRS problems that require a retired IRS agent, and all his contacts, to resolve. Just for today I haven't given up two to three hours of my life and received nothing but eye-strain, back pain and dirty looks from my dog who wants to go out for a walk.

Just for today I don't feel guilty about wasting my time. (I wish I could do clever things while watching T.V. but I can't. I can just watch and eat - preferably rocky road ice cream.) Just for today I am not tired of sitting on my bum and of not following my own sage advice to TURN it off and turn LIFE ON.

Whew. Do you want to join me?

I don't know how long I can last but it would be fun to have some company on this journey (besides my husband who will become my unwitting accomplice when I cancel the cable service this week. Shhhhhhh. Don't rat me out. Maybe he won't notice?)

Psssst. Get re-energized on a regular basis with Fatigue Be Gone NEWS! Receive tips, tricks and tools to help you get your groove back. Subscribers also receive free reports, including our exceptionally popular "Why Am I So Tired?" and "Take Your Pulse" - a secret re-energizing shortcut. Subscribe TODAY at http://fatiguebegone.com/newsletter.htm.

Relax and Re-Energize with a little purring and petting

Two weeks ago I brought home a big (15 lb!) bundle of taffy colored fur called "Kitty." I've never had a cat before and Kitty is a fascinating and delightful addition to our family. (Velvet the dog, Peetie the worried cockatiel, Micheal and Moi.)

Last weekend a snippet of an article caught my attention and tonight I snuggled in to do some research on the topic of pets and how they make us healthy. A few highlights include:

* Petting cats or dogs increases feel good hormones, lowers blood pressure and slows the heart rate. In other words, petting is healthy for your heart!

* Want an easy, healthy stress buster? A study shows that watching fish swim can drop your blood pressure about 15 points ...

* Want an easy does it way to relax and re-energize? “Walking is the biggest bang for our buck. Thirty minutes a day of walking will prevent many cases of diabetes, hypertension, and other chronic diseases." -Surgeon General

Psst. Dog owners walk 79 percent farther in an average week than non–dog owners.

For the rest of this puuurfect story, click here ....

A New Year's Resolution to re-Energize ALL of you!

This is just in from my friend Jennifer Clare and I had to share it with you! (Psst. If you have something cool to get us started in this new year add it here!)

"Forget the resolutions. Forget control and discipline...too much work. Instead try experimenting. Go in search of something to fall in love with...something about yourself,

your career, your spouse."-- Dale Dauten

How refreshing! This time of year the papers and magazines are full of suggestions to detox, purge and diet - essentially beating yourself up for having been indulgent over the holidays.

Rather than buying into that punishing idea, try really falling in love. With you.

Go through your body and thank each and every part of it for being there for you, 24/7. Your body never stops working for you, carrying you around, allowing you to experience exquisite pleasures.

Your body is home.

So instead of being mean to it, decide to be kind and gentle. Feed it nourishing whole foods. Move and stretch it. Breathe lots of oxygen deep into it. And hydrate it! (I read yesterday that our goal with drinking water is to replace all the stale water in the body with clean fresh stuff - every day. Are you living in a spring-fed lake or a polluted, algae-filled pond?)

(And if you're interested in learning to talk to your body and finding out exactly what IT wants - there are a handful of places left for the course on January 19th. Your Body KNOWS What It Needs!

Read more here.) You are marvellous and perfect. Treat yourself that way! thought matters! and so do you! Jennifer Clare http://www.thoughtmatters.com.au

Energize Your Mom

I don't know about your mom ... but mine is somewhat stubborn, leaning towards diabetes and feeling tired much of the day.

Long story short I went to a meeting with her about her diet and diabetes. It started around lunchtime, lasted 2 hours and was way too complex. We left hungry, exhausted and toting a notebook crammed with information about food categories and combinations.

That was in May. I arrived back home for a visit in October. The notebook is in a drawer and mom was feeling about the same -- tired, cranky and easily aggravated.

My keep it simple solution is to get her on the following supplement routine. We started 2 weeks ago and she is feeling much better. What a relief to be able to give back a little of the support she has poured out onto me. (And to have our time together be more enjoyable.)

These are high quality products, economical, in capsules for easy absorption and there are not a lot of pills to swallow. Another plus is they work for me too.

B Complex 100 B Complex vitamins are a group of important water-soluble vitamins with similar functions in the bod

Bottom Line: Vitamin B provides the body with energy. Also essential for proper functioning of the nervous system and provides nutritive support for healthy hair (vs. thinning hair), healthy skin (vs. flaky, blotchy, itchy skin) and immune system function.

Once Daily High Energy Once Daily is one of Solaray's popular Multi-Vita-Mins. This highly advanced formula contains miner

Bottom Line: Another benefit of high energy is improved memory. Whatever our age, we all want more of that.

Mega Multi Mineral - Iron Free Solaray's popular MultiMineral formula without Iron. Amino acid chelates plus electrolytes and miner

Bottom Line: Power packed including a generous supply of Calcium and Magnesium.

Benefits of Olive Oil

I love it! A simple, easy-does-it way to improve your health and energy level. I made this switch 3 or 4 years ago and have never looked back. You can start today ...

This information is from the article "Accolades for Olive Oil" found at
http://www.realage.com/news_features/tip.aspx?dat=12_3_2007

Starting an olive oil habit could be as healthful as kicking a
smoking habit. And the proof is in your urine.
Microscopic substances in your urine reveal how well your body is
defending against everyday cancer-causing cell damage. Think of the
substances as shrapnel -- too much means your body is taking some
serious hits. Enter olive oil. In a study, men who upped their intake
had less of the damage-signaling shrapnel in their urine samples. How
much less? The drop was similar to what smokers experience when they
quit. Now that's some potent oil.

Olive oil is full of good-for-you substances. So which one is
responsible for the cancer-fighting effects? Until this recent study,
researchers suspected it was the phenolic compounds in the oil;
phenols have antioxidant (read anticancer) properties. But the
phenolic content of the oils seemed to have little impact in this
study. Three different types of oil with varying amounts of phenolic
compounds were tested, and the type made little difference in the
amount of cell-damage markers found in urine samples. Researchers
suspect there is something anti carcinogenic about monounsaturated
fat, in and of itself.

Which would mean that olive oil, rich in monounsaturated fat, is not
only a heart helper but may also deter cancer. That helps explain
why, compared to Northern Europeans, Southern Europeans, whose diets
tend to overflow with the oil, have lower rates of both heart disease
and cancer.

But one caveat to keep in mind: The men in the study didn't add olive
oil to their diets. They used it to replace the fats they normally
consume -- about 5 teaspoons total per day. Use olive oil to chase
out the butters, margarines, and shortenings in your diet so you
don't increase your overall calorie count; if you go overboard on
calories, you're looking at a different set of health problems.



Did you know that everything you allow to cross your lips can either make you feel better or worse? Are you attempting to fuel your body with energy-zapping foods such as sugar, caffeine or energy drinks? Simple dietary changes can result in amazing energy gains. Discover nutrition and dietary supplementation secrets by subscribing to the Fatigue Be Gone newsletter. Signup for your free copy today at http://fatiguebegone.com/newsletter.htm.

Re-Energize Your Root Chakra .

Red panties in your future?

Reading The Book of Chakras and I am fascinated starting with the root chakra and its color red.
In brief … the Root Chakra is located at the base of the spine and is associated with the adrenals and the adrenal glands are associated with … energy!

The Root Chakra grounds us. According to author Ambika Wauter, its intelligence “helps us to administer our life force. It is concerned with the qualities of order, security, structure and stability that we need to make a viable existence.”

The Root Chakra has associated archetypes … The Mother and The Victim.

The balanced root chakra is “The Mother” is as you would imagine – strong, loving, positive, nurturing, self-sufficient, connected to the community, positive, trusting of herself and the process of life. The out of balance root chakra is “The Victim” ruled by outward circumstances, tired out by the weight of the world, hopeless, angry, defensive, impatient, negative, resentful, isolated and fatigued.

I talked about this with a girlfriend in-the-know and she recommended a simple boost “wear red panties.” I’m buying them tomorrow! Maybe you want to nab a pair for yourself and we can compare notes a week or so from now?

What else can you do to strengthen your root chakra? Practice patience, cultivate serenity and a live and let live attitude. Develop meditation skills, keep a gratitude journal, learn how to pray (there are many ways) and get physical in ways that demand your attention -- yoga, a breathing practice, Salsa Dancing, wind surfing …. make it fun.

Get re-energized on a regular basis with the Fatigue Be Gone newsletter! Receive tips, tricks and tools to help you get your groove back. Subscribers also receive free reports, including our exceptionally popular "Why Am I So Tired?" and "Take Your Pulse" - a secret re-energizing shortcut. Subscribe TODAY at http://fatiguebegone.com/newsletter.htm

Fatigue Speedbump ... Energy Vampire ... What hit me?

Today was one of my 4 a.m.ish rise and shine and go to the gym days. And so I did - easily as a matter of fact because I'd gone to bed at 9:00 p.m. the night before. It makes my day when I walk my talk!

Anyway, I got up, bipped off to the gym and had a great workout. I felt strong and oh so invigorated. It was fun.

Then came a delicious breakfast of poached eggs, toast, hash browns, bacon, pancakes, butter, syrup and coffee. Half an hour later I was on the road heading home and going through antics to keep my eyes open. I felt exhausted.

What hit me?

This is what I consider the "fine tuning" phase of my recovery from fatigue.

When my fatigue recovery story began I felt like this all the time. When you feel like c-r-a-p all the live-long-day there are no speed bumps just blahhhhhhh. Now when I feel this way I know to go through a process of elimination ...

Is it an allergy to something I ate? I will try this and omit that with this breakfast until I find the trigger. Maybe I'll need to opt out of this restaurant fare and wait till I get home for my Oatmeal Blueberry Energize ... keep it simple.

If you are feeling tired all the time OR having noticeable bumps during your day PLEASE get and follow the instructions my Fatigue Be Gone Jumpstart e-Guide. Why? Because I want you to get your life back too.

The guide isn't a cure. If you are down way low it probably won't solve all your fatigue issues BUT it will get you on the road. It will help you route out one or more key issues and get them cleared up. Just feeling a "little bit" better can make a HUGE difference. That little bit of relief and extra energy will help you feel better and continue to upgrade your diet, exercise, relationships ...

It takes time to wear yourself out. It takes time to build yourself back up and you can do it. The guide will help.

Then ... a year from now you will notice your speed bumps. You will hit them - need to figure out what you ate, what you were thinking or what you were feeling before the wind was knocked out of your sails. That's great. That's life vs. still life.

10 Ways to Boost Your Energy TODAY.

1. How do you break-your-fast?
2. Just Say No.
3. Get help. Don't be shy.
4. Turn it off.
5. Love someone.
6. Live Your Own Life.
7. Refresh Your Activities.

What do you do for fun? What do you do to fuel your spirit? Where and with whom do you gather to boost your energy?

Me, I volunteer at the SPCA on Wednesdays and walk the dogs for a couple of hours. More than walk I hug, encourage, tickle, pet, skip, wheedle, treat ... I do whatever I can to bring them happiness and make my time count.

Over the months this time has become a cornerstone for my own recovery from fatigue. It is a time where the cell phone, aggravations, to dos and worries get put on hold. I come out of it tired but refreshed. Heck I've even lost 7 lbs!

If you are reading this ... take a moment to think about what has floated your boat.

Love to dance, do you? Try something new -- Salsa or Tango or Jitterbug or ... Want to get back into your running shoes and make new healthy friends? Check out the Girls Gotta Move Running Club at http://www.health.com/girlsgottamove Do you love to entertain but don't feel up to being the hostess with the mostess? Make it easy and affordable with the ...

1-2-3 Girl's Night In Potluck Plan

1. Pick a menu at http://www.thecheapgourmet.com/
2. Invite your friends to come over and
3. Cook it up and clean it up together.

Game of charades? Optional, but recommended. Category?
Self-Help Books!

It will be hilarious acting out some of those titles like ... The Fat Flush Plan, Men Are From Mars and Women Are From Venus and Excuse Me Your Life is Waiting. How about Hot Times How to Eat Well, Live Healthy, and Feel Sexy During the Change ...

You got a better idea? Do it (and post it here for the rest of us to try!)

Did you know that everything you allow to cross your lips can either make you feel better or worse? Are you attempting to fuel your body with energy-zapping foods such as sugar, caffeine or energy drinks? Simple dietary changes can result in amazing energy gains. Discover nutrition and dietary supplementation secrets by subscribing to the Fatigue Be Gone newsletter. Sign up for your free copy today at http://fatiguebegone.com/newsletter.htm

Unhappy, Unhealthy Relationships are exhausting.

Get it right the first time, or this time with ...

Marry Smart: How to Attract and Marry the Man of Your Dreams by Terry Hernon MacDonald.

If we could just marry smart the first time, or next time, we would avoid the heartache, fatigue, anxiety, pain and suffering that goes with a broken or disappointed heart.

If you are getting ready for love, or ready to love again, STOP and order Terry's book. She teaches you the secrets to attract and marry the man of your dreams! Click here to learn more about this love guide.

By the way, Terry was one of Viveca's first relationship advisors and a favorite guest on the Get Ready for Love Show. Terry's formula worked for Terry, Viveca and thousands more.

BONUS: Marry Smart: How to Attract and Marry the Man of Your Dreams includes Terry's
"Attract True Love Tele-seminar." Terry tells you how she walked her talk (Secrets of Attraction) to attract and marry her husband. You're next.

Love makes us stronger

Older women who rarely miss a workout are 3 times as likely to have an active spouse as those who exercised less consistently. -Source, Prevention.com

Bottom line is "we" keep each other on track and feeling fine.

I have proof of this, fortunately or unfortunately. This week my husband has been out of town and somehow - gee whiz - I just haven't made it to the gym. Not a once. It has been a lot easier to eat "whatever" vs. something "good" for me.

All this time I kind of thought I was the one helping him get healthy. Now I know how much loving and encouraging him helps me stay on track. Should I admit this to him? You bet. We'll have a lot of time to catch up on that ride back from the airport ...

Think Happy Thoughts

I was out doing a little strolling and window shopping and lo and behold I spied this little sign that said "Think Happy Thoughts."

So - I've been doing that ever since.

Your turn!

Psst. Orange is the "happy" color. Can you add some of that into your day too?

Poof! All gone ... until I want it back.

Sometimes you just have to make things all gone.

I moved into our new home the end of May. Somehow, believe it or not, most of the rooms still have one or two unfinished projects hanging out.

In the bedroom there is the unhung painting of lovebirds. In the living room my doll collection awaits a display box, posters wait for frames and ... In the dinette an army of little nick knacks litter the window sills.

I'll stop now before I totally stress you out too.

Unfinished projects are a part of life and so is choice. Today I chose to put these bits and bobs into a big plastic bin that slides so nicely under a table. Poof! Just like magic the "to dos" fade back, the guilt is gone and I am enjoying the house more.

What do you need to pack or bag? Give yourself permission to not be perfect today or tomorrow or this month.

Now, enjoy the rest of your day. I will.

Addiction Related Fatigue

Being driven by your own addiction OR living with the addiction problems of another is exhausting emotionally, physically, spiritually and financially. I know 'cause I did both!

I didn't think I was an addict. It was him. Then I got help and uncovered my addiction to fixing him and over working and over doing most areas of my life. The 'ol takes one to one a.k.a. if you spot it you got it!

You can get a healthy perspective on this topic at one of my favorite watering holes for Internet interviews, Heal Yourself Talk Radio. Click here to tune into the Jack Singer Show hosted by Rebecca White. I also recommend you listen into the "Nice Girls Interview" with the authors of Anxious to Please 7 Revolutionary Practices for the Chronically Nice.


Know this -- You are not alone even if you feel that way. The shame that goes with addictions is isolating BUT trying to solve the unsolvable all alone does-not-work. Click here for resources and connections.

Don't push the river ...

Don't push the river -- just jump in an enjoy the ride.

Can't remember who told me that OR if that is exactly what they said BUT you get the drift, don't you?

Let this be your reminder to take it easy and enjoy today. Start right now. O.k.?

Nothing comes between ...

Nothing comes between you

and God's health, wealth

and happiness today.

You are healed.

Participation is the key to GREAT health

Are you participating in your health or just hoping for the best? Is there something simple that you KNOW you could or should be doing - but you're not?

This is a reminder to DO-IT-NOW.

For me it has been drinking more water starting with that big glass of water in the morning - the one before breakfast - before juice - before coffee. Just that one simple little habit is doing me right!

Your turn. Do it and share here what you're doing to participate in building GREAT health and energy!

(Tomorrow I'll tell you all about those Docs I met with ... one was a keeper, one was a loser.)

KISP = Keep It Simple Please!

What easy-does-it- actions can you take to give yourself some ease today - this week?

One thing I do is "Double Up." If I have to cook (and I do!) I will double up the recipe. 1/2 goes in the freezer and the rest is for dinner and lunch the next day. These freezer meals add up to days off of cooking. Yee Ha!

If I have to run errands (and I do!) I bag it all and keep it in the car. In goes the laundry for the dry cleaners, books for the library, coupons for free or discounted this and that, the brown shoelace I need to match, mail that needs to go to the post office, the light bulbs that need to be exchanged ...

Find simple ways to make your choreland easier on you. Double Up is one way. Another fav is "Delete It." Will talk about that one tomorrow ...!