Empowering women to create financial, social, and spiritual freedom
x We’ve all heard how important it is to stay hydrated, but let’s be honest – how many of us actually get the recommended 64 ounces of water per day? I’m going to show you a quick and easy recipe that tastes great, it’s gong to make you want to drink all the water you can, and it will also impress your friends! Today I’m going to show you my version of spa water. Now If you’ve ever stayed at a nice hotel or gone to a resort, you may have had something similar. Let me show you how easy it is. First you get a simple pitcher of water – filtered water is best. And really, the base of it is: lemon, cucumber and mint, but we’re going to add a few extra items. When I make this, I like to start off with a few slices of cucumber, followed by a few lemon slices. When I’ve gone to the spa, this is usually what it consists of is: lemon and cucumber and mint. We can put a little mint in there – the fresh mint has wonderful aroma and the oil just infuses with the water. But not only can you just have this basic recipe, but it’s wonderful to use other fruit that’s in season – I’ve got some blood oranges here. It’s always great to add berries – they add antioxidants to the mixture and also a lot of great flavor. And by the way, you can use any fruit that’s in season. After it’s chilled for about an hour, it’s ready to serve. And if you’re having friends over, you can make it even a little more fun by adding a nice garnish of mint and lemon. I’m Nancy Newcomer. Come and check out my website at NancyNewcomer.com and while you’re there, you can sign up for Nancy’s Dish – it’s my monthly newsletter, I’ve got great cooking tips and recipes – come check it out. Thanks for watching!
Nancy Newcomer, Food Blogger & Radio Personality at http://NancyNewcomer.com, shares a smart tip about how to make refreshing spa water at home.
x Jeanne Peters, Nutritionist & Healthy Aging Expert at http://NourishingWellness.com, shares a smart tip about the value of including a lean serving of high quality protein with every meal.
>>Kirin Christianson, Founder of Red Haute Mama at http://RedHauteMama.com, shares a smart tip about how to properly pose to look slimmer in your next photo.
>> MizzFit shares her heart healthy tips!
Gillean Osterday lives in Chandler, Arizona. After graduating with a bachelor’s degree in Nutritional Sciences and a minor in Chemistry from the University of Arizona, she decided to pursue her master’s degree in Human Nutrition at Arizona State University. She is currently fulfilling her dietetic internship and plans on taking the R.D. exam in the summer of 2012. Nutrition is her passion, and she hopes to educate people on healthy lifestyle habits through social media outlets in her future career. Her blog (http://www.gilleanosterday.wordpress.com) is filled with tips, recipes, and personal experiences to inspire healthy eating. For more information about Gillean, please visit http://www.gilleanosterday.com or e-mail her at email@example.com.
Are you frustrated by your weight loss efforts? Well today’s smart tip is: what you can measure, you can improve… so I’m going to go over the areas you should be tracking to help you with your weight loss efforts! First thing you want to make sure is that you track all of these different areas every single week. And do it the same time each week, so let’s say that you decide to do it every Monday morning. You should do this about half an hour after you wake up in the morning, make sure you use the restroom first, and don’t eat or drink anything. First thing that you’re going to track is your weight. Next thing is to track your body fat, and if you can, get yourself a Tanita Body Fat Scale, and track both your body fat overall, and also your visceral body fat or truncal body fat – that’s the area that you really want to see changing, because that is the deadly fat, the fat around your trunk. Another way that you can measure that fat around your waist is to take a waist measurement. So every week you also want to take a waist measurement, right around the belly button, hip bone area, and a hip measurement. And the way you take a hip measurement is to put your feet together and measure your hips at the widest point. And then make sure you track these every single week. And keep one sheet where you track everything. I’m JJ Virgin of JJVirgin.com and that’s today’s smart tip!
Nutrition & Fitness Expert JJ Virgin of www.JJVirgin.com shares a smart tip about 4 ways to track your weekly weight loss efforts & results.
80-90% of the population is Vitamin D deficient. Are you concerned you might be one of them? Today’s smart tip shows you easy ways to boost your Vitamin D levels! You’ve heard of Vitamin D for healthy bones but you might not have known that it’s also important to reduce your risk of Cancer, Heart Disease, Diabetes; it’s important for a good mood; and it’s also important for gut health and immune system functioning. You should test your Vitamin D levels by asking your doctor to run a 25-hydroxy-vitamin D. You want to be at least 45 ng/mL and ideally somewhere in the range of 60-80 ng/mL. Here are some simple things you can do to raise your Vitamin D levels. First of all, you should get out in the sun. And that’s how we can make Vitamin D through our skin. But you need to make sure you’re not wearing sunscreen when you do it, so 20 minutes a day, bare arms and legs works great. But if you’re in one of those places that’s overcast, you can actually get a Vitamin D lamp. You can look for one of these online. Now there are some great food sources of Vitamin D too. Monterey mushrooms now has got 100% of the RDI in their mushrooms. Fish is a great source. Dairy is a great source – I especially like Greek-style yogurt. And make sure that when you’re eating these vitamin rich foods that you’re also getting green, leafy vegetables with Vitamin K. It’s very important to take Vitamin D with Vitamin K. I’m JJ Virgin with JJVirgin.com and that’s today’s smart tip!
>>Lara Licharowicz is a Physical Trainer and Energy Medicine Practitioner. As a former Professional dancer turned fitness trainer, Lara takes great pleasure in helping her clients move better. For the past 10 years, she has helped clients ranging from professional athletes, to rehab and MS patients achieve their personal fitness goals.
She holds certifications from Muscle Activation Techniques, Eden Energy Medicine, National Academy of Sports Medicine, American Council on Exercise, and MAT Pilates. She has been featured in the Daily News, Elle, and Woman’s Day Magazines and appeared on CW11′s Morning Show. Lara also contributed the exercise section of the book 100 Questions and Answers about Migraines by Katherine A Henry MD and Anthony P Bossis PHD.
Contact Lara atÂ http://laravita.com/
>>Iâ€™m Cherry Woodburn. Funny. Caring. Lover of ideas. Storyteller. Iâ€™m also the founder of Borderless ThinkingÂ®, a business created to help women discover a new way of thinking about themselves. It entails: taming your inner shrew to stop her criticisms and limiting beliefs, gaining confidence, and learning new patterns of behavior.Â I work with you through on and off-line workshops, retreats, the written word and keynote presentations chocked full of stories, infoâ€™ and humor.
I came of age with The Womenâ€™s Movement. I joined NOW, attended womenâ€™s consciousness raising groups, went to rallies and marched. I volunteered for the Rape Crisis Council (RCC) and learned I couldnâ€™t handle working the Hotline; I became too emotionally involved. So the RCC asked â€œWould you be willing to go into the community and become a speaker?â€ â€œSure,â€ I replied, â€œIâ€™ll try anything.â€
At my first presentation I couldnâ€™t breathe for the first three sentences but then relaxed and found my natural speaking rhythm. Stories became the emotional connection to the audience, the way to convey the message. I came to love telling stories. And stories came to inform my work. My process improvement and change management consulting and training work morphed into speaking at conferences across North America. The reviews were good but I was bored with the topic. However, I was a single parent of two sons and needed the good income. Now Seth and Aaron are on their own and pursuing their dreams. Good for them and good for me! I felt secure in changing the direction of my business to my life-long passion: helping women believe in themselves and reach their dreams.
I now speak, write and facilitate programs/workshops on how to reach your dreams and goals through inside-out work (taming that darn old inner critic) that gives you the confidence to follow through, take risks and get what you want. It happens through support from me, exercises, worksheets, and an easy-to-follow 5 step process.
My programs, workshops and retreats are designed for you to relax into being yourself. From that safe place your learning, growth and fun begin. Iâ€™ll be your guide through activities that create aha moments and, with practice, change your beliefs about yourself. Thatâ€™s the inner work. The outer work is mapped out in a 5 step process, including tools you can use along the way, to reach your desired destination.
This model incorporates my experience in change management projects for mom & pop organizations as well as Fortune 500 companies. The work required an understanding of (1) the power of resistance to change even when the change is wanted and (2) the need for an individual to have flexibility within a structured approach. It also includes the knowledge gleaned from years of working with women related to womenâ€™s issues.
>>I feel deeply passionate about inspiring women and girls around the world to reclaim their menstrual cycles as powerful spiritual journeys.
Having published BECOMING PEERS – MENTORING GIRLS INTO WOMANHOOD, I am committed to speak, facilitate, and train women wherever they are thirsty for this work.
It is my belief that embracing our cyclical nature is an essential ingredient in leading the world toward a new era.