Can we really expect to live a healthy life without the help of Mother Nature? Let’s make sure She survives by being environmentally-conscious consumers! Here are a few logos to look for when you’re shopping.

Being green is hot right now and let’s hope it’s more than just a fad. To help us make the right choices, an increasing number of green certifiers have been marking products which support sustainability. Here are a few certification marks to emboss on your brain:

Programme for the Endorsement of Forest Certification (PEFC)

PEFC partners with independent regulatory groups, forest managers, timber companies and paper producers worldwide to help assure sustainable forest management. One of the PEFC Council’s key priorities is to advance the shared interests of more than 20 certifiers across the globe, including the Sustainable Forestry Initiative (SFI) and the Canadian Standards Association (CSA).

Forest Stewardship Council (FSC)

An FSC certification indicates that a product was created using responsible forest management practices through the entire “chain-of-custody” – from the forest to the mill, merchant, printer and end-user. FSC also takes into account biodiversity and the rights of the indigenous peoples in evaluating the forest management element of a product.

Project POTICO

Project POTICO (Palm Oil, Timber, Carbon Offsets) is a partnership between NewPage Corporation and the World Resources Institute (WRI) to address the rapid deterioration of Indonesia’s tropical forests. The project aims to divert new oil-palm plantations away from virgin forests onto other available areas in three ways: palm-oil sustainability certification; investing to encourage palm-oil companies to use already-contracted lands for forestry instead, using sustainable methods; and creating carbon offset-related benefits for palm-oil companies.

Sustainable Forestry Initiative (SFI)

SFI, Inc. is an independent charitable organization that works with a variety of other entities, including landowners, local communities, conservation groups and many others, to advance responsible forest management. SFI offers two seal types, Percent Certified Content and Fiber Sourcing, to certify that a product utilizes legal and sustainable sources.

Energy Star

Products carrying the ENERGY STAR seal – from appliances and building materials in the home, to office machines and other commercial products in business environments – contribute to energy conservation and cost savings for companies and consumers alike. ENERGY STAR is a joint program created by the U.S. Environmental Protection Agency and the U.S. Department of Energy.

Post-Consumer Waste (PCW)

One of the world’s best-known seals, the PCW mark’s rotating arrows indicate a product using paper with post-consumer waste content. To qualify for PCW certification, the paper must contain a defined percentage of waste paper reclaimed after consumer use – a key distinction aimed at reducing the amount of paper waste that goes to landfills each year.

Green-e

Representing one of the United States’ leading independent environmental certification programs, the Green-e mark is offered by the non-profit Center for Resource Solutions to indicate companies that purchase or generate certified renewable energy.

Green Seal

Green seal offers its mark to certify environmentally responsible practices among manufacturers and users of a wide variety of products, including construction materials and equipment, household, institutional and industrial cleaning materials, and a full gamut of paper products, from fine printing papers to coffee filters.

This post was originally printed in a crazy, awesome educational booklet published by NewPage as “a reference to inspire, to inform and to create dialogue.  So I’m passing this knowledge to you!

Are any of these logos new to you? What certification marks do you look for when shopping?

Maybe you want to lose weight. Or regain your health and feel younger. Maybe you have a dream to travel the world! Whatever your goals, this post will inspire you to activate your burning desire and never give up!

One of the healthiest people I know is a good friend of mine. She was there at the beginning of my health journey and continues to be my strongest, most motivating ally in achieving balance through healthy living.

Jacqueline (that’s not her real name) mentioned in our chat yesterday how challenging things have been for her at work. Ever since she got the job, she’s been working long hours. She’s up for a promotion but what’s really stressing her out is the office politics.

She told me how working out and running are her best stress relievers. But that’s not all she does. While Jacqueline’s releasing her physical tension in a workout, she plays inspiring music to help alleviate emotional and mental stress.

Jacqueline’s fav tune right now is “The Fire” featuring John Legend by The Roots:

If you missed the lyrics, here they are in full but if you’re looking for a taste, here’s my favourite part:

It’s David and Goliath
I made it to the eye of the storm
Feeling tore like they fed me to lions
Before time start to wind down like the Mayans
I show ‘em how I got the grind down like a science
It sounds like a riot on hush
It’s so quiet, the only thing I hear is my heart
I’m inspired by the challenge that I find myself standin eye-to-eye with
To move like a wise warrior and not a coward
You can’t escape
The history you was meant to make
That’s why the highest victory is what I’m meant to take
You came to celebrate
I came to cerebrate
I hate losing I refuse to make the same mistakes

Next time your goals seem out of reach or taking too long to achieve, try working out with your favourite tune. You’ll get psyched up mentally and emotionally while getting physically stronger at the same time!

What’s your favourite tune to work out to or chill out with? Btw, here’s my fav tune from The Roots (http://www.youtube.com/watch?v=ojC0mg2hJCc)

What really causes obesity? Touching on the controversial subject of food as an addiction, Dr. Pretow investigates the childhood obesity epidemic (and provides solutions) in his book, “Overweight: What Kids Say.”

We’ve discussed emotional eating and eatertaining here on Live Lighter before but many resist the idea that food can be an addiction. Dr. Robert Pretlow, director of Weigh2Rock.com (an online weight loss resource for kids and teens), presents a strong case for food addiction as the main cause for the childhood obesity epidemic.

The book’s most striking feature: it’s written by kids. At it’s most basic, “Overweight: What Kids Say” is an organized collection of comments from real overweight kids sharing their stories, struggles and successes with their weight challenges on the Weigh2Rock website.

Having been overweight for most of my life, their thoughts and feelings resonated with me, and opened some deep-seated wounds I thought I had healed. (It doesn’t help that I’ve gained 15 pounds since moving to my first house purchase at the end of May, either!)

Overview of the Review

Obesity is a real issue today (for both children and adults), and Dr. Pretlow’s work has the potential of making a positive impact on society. By simply listening to what kids say, his insights and practical solutions hint at:

• more effective health campaigns
• stronger support from parents, teachers, mentors and healthcare professionals
• changes in policies regarding marketing and manufacturing of junk food/fast food
• self-improvement for any addictive or obsessive behaviour

“What Kids Say” is especially powerful by allowing the reader access to the hearts and minds of these children. Whether you once were overweight or always thin, you’ll gain a new level of understanding and compassion for what it’s like to struggle with food and weight issues.

Obviously, if you’re looking for substance and real-life applicability, “Overweight: What Kids Say” has got all this in spades.

While Dr. Pretlow’s argument is sound, the pitfalls of “What Kids Say” are it’s presentation and delivery. The book has a lot of potential, offering us a scrumptious plate of nutritious protein, complex carbs and healthy fats. Just a little more spice, herbs and fixings, and we’ve got a palatable and digestible meal.

What promises does the book make and does it fulfill them?

In the introduction, Dr. Pretlow says:

“What are the lives of overweight kids like? Why do overweight kids continue to overeat, knowing full well that staying overweight damages their lives? Why do they struggle to such a degree to lose weight? What’s really causing the childhood obesity epidemic? What can be done about it? What overweight kids say concerning these questions is what this book is about. It’s the author’s hope that we can learn from their messages and offer strategies that are more in sync with what kids really need to succeed. If we risk new approaches, we can be better partners in helping them to combat the vicious cycles of being overweight.”

The author successfully answers these questions with compelling, real-life data, supporting his theory that food addiction is the root cause of the obesity epidemic. Dr. Pretlow also offers a resolution by sharing the kids’ successes and providing solid, easy-to-apply solutions.

Interesting questions raised or ideas that contribute to an industry debate?

“What Kids Say” directly challenges the “prevailing belief that the childhood obesity epidemic is due to the overabundant food environment and that kids don’t know how to make healthy choices.”

Instead, what these kids actually say is that they turn to food to ease sadness, stress, anger, fatigue, loneliness, and boredom, as well as the pain of being obese itself. Despite all the information they get on healthy living, they are unable to control their `comfort eating’ behaviour.

Dr. Pretlow also points out how food companies understand this addiction and use it to sell their junk food and fast food using slogans like, “Comfort in Every Bar” and “Life Tastes Better with KFC.”

In addition, he questions the effectiveness of current weight loss programs and suggests other ways to help control the obesity epidemic, like taxing and regulating foods kids say they have the most problem resisting.

How topical or important is the book?

If you haven’t noticed, obesity rates are rising all over the world (perhaps in direct correlation to the spread of western fast food and junk food to other countries?) and “for the first time in history, today’s kids will not live as long as their parents.”

Any pitfalls? Anything I disagree with?

Between my personal experience, industry research and what others are saying (like SexyFoodTherapy), I feel it in my bones that Dr. Pretlow has hit the nail on the head. Emotional eating and the addictive quality of packaged food is definitely at the heart of most, if not all, weight issues people experience.

Where it falls short is the professional touch. I’m no graphic designer but I was immediately put off by the front cover. It might be the colours, font, fuzzy images or maybe it’s just too busy? In any case, this proves you shouldn’t judge a book by it’s cover.

On the other hand, the inside needs a professional touch, too. Currently, it’s perfect for healthcare professionals or people with a scientific, well-educated background. Dr. Pretlow sets out to provide hard evidence for a theory and, although he warns us at the beginning, “this book is not a scientific work,” it reads like one.

“Overweight: What Kids Say” is organized, well-researched, and successfully covers both the issue and solutions from several different angles. But it’s also repetitive and dry at times. Professional editing would make it more appealing to the average reader, help clarify the messages and create even more of an impression.

Why would you want to read it?

If you know someone who is obese or struggling with being overweight, this book would definitely benefit you. It will help you become more comfortable with them, and provide you practical ways in not only broaching the subject, but also effectively supporting them on their journey.

For those who are overweight themselves or struggling with an addiction (even an obsession), “What Kids Say” can offer you insight into your own behaviour, and ideas in how you can start helping yourself.

Conclusion

Although it’s a little rough around the edges and hard to read at times, it’s fascinating and helpful to hear what kids say about being overweight with explicit honesty. Dr. Pretlow adds to it with a sensible, workable theory of the real cause behind obesity, and practical suggestions in how we can improve it.

I’m impressed with Dr. Pretlow’s work and can only imagine what it would have taken to go through and organize over 134, 000 anonymous messages from his open-access website for overweight kids. The information is worth it’s weight in gold but it would reach more people by activating a few more of the reader’s senses.

About the author

Dr. Robert Pretlow graduated with honors from Princeton University. He received his MD from the University of Virginia Medical School, where he also did his internship and residency in pediatrics. He is board certified in pediatrics and is a fellow of the American Academy of Pediatrics. He has a Master of Science in electrical engineering from Old Dominion University.

Dr. Pretlow has published 13 articles, has been awarded 5 U.S. patents, and has presented 41 abstracts, keynotes, plenaries, panels, and tutorials at national and international conferences. He lectures frequently on overweight in children and teens and use of the Internet in medicine.

Dr. Pretlow is founder and director of Weigh2Rock, an online weight loss system for teens and preteens, used by clinics, schools, private practitioners, hospitals, community centers, and health clubs, worldwide.

He has two children, a boy and a girl.

Disclosure: An advanced copy of “Overweight: What Kids Say” was given to me in exchange for an honest review.

Do you struggle with weight issues? Do you feel that emotional eating and/or the addictive quality of junk food contributes to it?

Editor’s Note: Ever wonder why chicken soup is the #1 most prescribed cold and flu folk remedy? Read today’s guest post by Leah Martins!

Before chicken soup was for the soul, it was used by mothers everywhere as the best course to treat physical maladies of all types (although it’s best known to remedy the common cold).  But what is it about chicken soup that makes it such a health-booster?

If it was snake oil, it would have gone out of fashion long ago, but it continues to be used generation after generation by concerned and conscientious caregivers. Every child has fond memories of being bundled in a mountain of blankets to sleep away the latest cold, with a steady diet of soup and crackers arriving periodically on a tray.

Is it just an old wives tale, or does chicken soup really have some magical healing properties to sooth and subjugate an array of ailments?

Well, it’s no magic potion in this day and age, but it may as well be. Chicken soup has several properties that make it useful in the treatment of certain illnesses:

• Cleansing. “Plenty of fluids” is often advised when you’re ill. A body full of attacking allergens (like a virus) and battling antibodies needs to be flushed in order to get healthy. To that effect, the abundant broth in chicken soup performs aptly.
• Disinfecting. Chicken soup is generally fairly salty (with lower-sodium versions), so that when it goes down your throat it acts in much the same way as gargling warm salt water. In other words, it removes bacteria in the throat, mouth, and tonsils.
• Clears sinuses. Much like other warm liquids (for example, tea), it can help to clear the sinuses with steam.
• Strengthening. The lean protein in chicken and nutrients from added vegetables work to bolster your strength when your body is feeling drained of energy.

These self-explanatory health benefits alone should convince anyone to suck down some chicken soup when they get the sniffles!

More Reasons Why Chicken Soup is Healthy

Studies have also shown that chicken soup affects you on a much deeper level.

For starters, it has been shown to inhibit the production of neutrophils, white blood cells that eat bacteria and cause inflammation and mucus production (i.e. stuffy nose, sore throat, phlegm, etc.). This is important because while neutrophils kill pathogens, their antimicrobial products damage host tissues.

Theoretically, chicken soup can also be used in this capacity in cases of asthma, emphysema, and even accidents where swelling occurs, to ease inflammation of targeted areas!

Further, each ingredient in chicken soup has its own special healing properties:

1. Chicken, while filling, is good for more than just a meal. It contains cysteine, an amino acid that is thought to help thin mucus in the lungs, making it easier to expel.
2. Carrots (which contain beta-carotene) and celery (which contains vitamin C), both of which help to bolster the immune system and fight infection.
3. Onions in your chicken soup provide the benefit of antioxidants that reduce inflammation and act as an anti-histamine.

Besides all of the physical benefits of ingesting chicken soup, there is an added psychological reason to take it. For many people, it is either administered by a caring relative or it brings with it fond and comforting memories of home.

Either scenario will allow a patient to relax and let the soup do its work to treat the symptoms. And really, we all know the best remedy is a good attitude and plenty of rest.

About the Author

Leah Martins is a writer for the popular self defense website Hertao, where you can find great tips and advice from the pros.

Depending on your ingredients (check this post for a chicken soup recipe), like additional veggies and herbs and spices, it would increase the already prominent health factor of this home remedy! What do you put in your homemade chicken soup?

We’re always talking about healthy living for the body, mind and soul here on Live Lighter, but what about  the health of our possessions? In today’s post, we learn about what makes our computer sick and how to boost its immunity!

Just as there are dangerous viruses and bacteria floating around the world looking for a host to feed on, there are computer viruses and spyware lurking on the world wide web for a host to infect. Unfortunate but a fact of life, we must protect our computers from mischievous individuals using the web for selfish, harmful agendas.

Last week (shortly after I became ill and dreamed up the perfect healthcare system), my computer was hit with a trojan horse. This is a type of malicious software (a.k.a. malware) and as the name from Greek mythology suggests, appears to be helpful but actually allows unauthorized access to your computer.

As an analogy, this would be like you welcoming a thief disguised as a friend into your home and, on the sly, he opens a door or window to your place so his buddies can get in and rob you blind.

And the trojan horse doesn’t only allow hackers to access one’s personal computer! It also can access a website you upload content to from your computer (like a blog) and also to the server hosting it (posing a risk to other websites on the same server) where the hackers can then upload other types of malware!

As you can imagine, I was upset. But I had to remind myself things happen for a reason. Perhaps the Universe was telling me it’s time I found out for myself about maintaining a healthy computer, and share this info with other technologically-challenged people like me?

#1 Lesson for a Healthy Computer

Although my computer was secured, one little oversight allowed the trojan in: the automatic updates weren’t turned on in my security software! This trojan was new and without the updated version, my security software was unable to detect the threat. Doh!

The rest of the post explains the basic security you need to maintain the health of your computer, but please don’t forget this one lesson and turn on your automatic updates (as well as automatic scanning) on all the security software you install.

Boosting your Computer’s Immunity

Here’s an excellent article written specially for laymen by Erick Simpson (VP of MSP University), “Basic Computer Safety Tips” which covers protecting your computer as well as a few things you can do to ensure your safety when using the internet. Instead of reiterating Erick’s article, please read it before proceeding!

For everyday computer users who use the internet for communicating through email and social networks, and for information browsing, paying bills and some online shopping, this is the security software you’ll need for a healthy computer:

Firewall Software

According to some sources (my computer-savvy Honey for one), a firewall is the most important piece of security you’ll need to guard against malware.

Why? Because even if spyware and other information collecting malware find their way in to your computer, the firewall prevents the hacker from sending info out from your computer to the internet and into other computers.

A good firewall will ask your permission when sending or receiving any information to and from the internet. As with every tool, the firewall works best when the user knows how it works and uses it like it was meant to be used.

You “always allow” sites you trust, and when it pops up suddenly asking you to allow or deny an activity, really look at what you’re in the middle of and ask yourself, “Is there any reason why my computer would need to receive or send information?”

Also, before you allow or deny, look at the information your Firewall is providing you: do you recognize where the data is coming from or going out to? If you don’t know whether it’s good or bad, try Googling it and see what comes up.

Anti-Malware Software (Anti-virus & Anti-spyware)

Not only do these programs help protect your computer from infection, they also scan your system for threats, as well as disable and remove them before they cause harm.

The most popular anti-virus program out there is Norton Anti-Virus, but another good one on the market is CA Anti-Virus.

#2 Lesson for a Healthy Computer

Something else important I gleaned from my experience last week was: if your computer does become infected and you use an anti-malware program to clean it up, there are program files for your operating system (typically Microsoft Windows) that viruses and other malware like to hide in – something like a closet.

To find them, you must run your malware scan in your operating system’s “safe mode.” To do this when using Microsoft Windows XP, start up your computer and in the middle of the boot-up process, press and hold the F8 key before Windows has had a chance to load. For other Windows users, check here.

Once you’re in the safe mode, it’ll look like a rougher version of your normal screen (your fonts and wallpaper image may be whacked). From here, just open your malware program(s) and run a scan here. If it fails to find a threat, you’re in the clear!

#3 Lesson for a Healthy Computer

Always question when your computer is acting funny in any way. For instance, last week I noticed something was wrong when I posted Tuesday’s post here on Live Lighter. When I signed out, my login page had a list of warning error scripts on it.

It’s never done anything like that before and while I noticed it, I just assumed it was a minor glitch. At that very moment, I could have called my techie or my hosting provider to ask them their opinion. Either one would have told me to scan my ‘puter for malware immediately.

It wasn’t until the next day when I experienced the same thing, that I off-handedly mentioned it to my techie. By then, it was tough to find and remove from my computer, it had accessed my blog AND the server. My hosting provider had to quarantine the file and after cleaning everything up, it was password changin’ time!

Putting it together for Computer Health

Like Erick Simpson pointed out in his article, for the less computer-savvy, it’s easier to install and manage a bundled version of these software applications that include firewall, anti-virus and anti-spyware software.

HOWEVER, you should be aware that vendors tend to specialize in one type of software, leaving security gaps in the other software programs they offer in their packaged deal.

For the best overall security, you might want to complicate your life a bit by purchasing separate software from different companies. But, when you do this, you run into compatibility issues! (I’m betting hackers count on these challenges for their success.)

My computer technician, who believes a firewall is the most important aspect of security, suggested ZoneAlarm – the best company he knows for firewall protection. At one time I had Norton running with ZoneAlarm, then I tried CA with ZoneAlarm, but alas, they don’t play nice with one another.

ZoneAlarm Extreme is what I’m using now which includes the all-important firewall, anti-virus and anti-spyware, browser security, email and identity protections AND parental controls!

While ZoneAlarm doesn’t have the best anti-virus and anti-spyware software out there, I’ll have the best firewall out there to prevent malware from reporting back to hackers. If it fails to wipe the offenders clean from my computer, I’ll download trial versions of either Norton or CA to finish the job.

Hopefully this post helps you keep your computer healthy, and saves you time, hassle and stress of removing malware after it’s attacked your computer.

Have you had a computer infection? How did you handle it and what malware programs are you using?

Editor’s Note: Live from Bangalore, India, Bindu Grandhi (flexitarian cookbook author and regular Live Lighter guest blogger) shares with us the health benefits and earthly pleasures of consuming fresh coconuts.

One of the greatest pleasures I seek every time I visit Bangalore is drinking fresh coconut water. Not only is it nature’s health remedy to just about every problem you can think of, its amazing taste is totally refreshing and cools you down.

The coconut vendors – mostly men with 50+ green coconuts strapped to their bikes – strategically position themselves on street corners, by the parks, basically where ever there are crowds.

So here I am at Rose Garden Park waiting for the vendor to select a coconut using a special technique of tapping and swirling. He then uses a “mochhu” (a small sickle) to chop off the top of the coconut, inserts a straw and I sip away!

After drinking the water, the vendor breaks open the coconut and scoops out the inner coconut flesh. (The younger the coconut the more thinner and tender the flesh, while mature coconuts have thick flesh which can be used in cooking.) It too is so delish and I hand the empty coconut shell to the vendor who throws it into a pile.

Those empty coconuts will be recycled into making hand bags, coir floor mats, rope, scrubbing pads (like brillo), stuffing for mattresses and a whole lot more. The entire process is so eco-friendly!

Coconut water is extracted from a coconut that is too young to have formed milk. Besides being so tasty, the water has loads of nutritional benefits. It is low in calories, fat free and packed with electrolytes and natural sugars unlike processed sugars found in juices.

Best of all, it is an excellent re-hydrator. It has more potassium than most of the sports and energy drinks out there, and is lower in sodium. According to the Food and Agriculture Organization, this drink contains the same five electrolytes found in human blood while Gatorade has only two.

They dubbed it “the fluid of life,” and rightly so – in medical emergencies, coconut water has been used intravenously when conventional hydration fluids were unavailable.

Advocates of coconut water maintain it can do everything from boost your immune system to reduce menstrual cramps, improve muscle performance, cleanse the endocrine system, aid in digestion, rid diarrhea and even lower the risk for cancer.

While there is no significant research to substantiate these claims, I will tell you my ancestors swear to its near magical potency. Coconut water has recently caught on as a sports drink among high profile athletes, a cure for a hangover among partiers and a healthy drink for those seeking optimal health and energy.

As you know I always believe fresh is best, so buy coconuts from your local or specialty grocery stores and crack it open for a taste of heaven.

But if you can’t find fresh, here are some brands that are popular – Zico, O.N.E., VitaCoco (a favorite of Madonna’s) and Nirvana Young Coconut Water. My friend has tried almost every brand out there and insists that Nirvana, which can be found in Whole Foods, is the best.

So here’s my takeaway, I’m going to start drinking coconut water for a post-workout energy boost or occasionally drink it in lieu of OJ for a little extra health and well-being…..Cheers!

Sources:

1. Coconut Water: A Natural Healthy Drink (She Radiance Magazine)
2. The New Hangover Cure and Sports Drink (Suite101.com)
3. Coconut Water: Nature’s Sweet, Low-Cal Hangover Relief (Time Magazine)

About the Author

Author of Spice Up Your Life, Bindu Grandhi is passionate about healthy and flavourful cooking, especially when it’s flexitarian. She shares her health knowledge with the world by providing practical, healthy and tasty recipes as The Flex Cook.

Would you like to help make the world a better place and become healthier in the process? What if you could learn how to do it with the power of your mind, heart and a little fun?

If you subscribe to the belief that perception creates reality, and you’d like to learn how to control your thoughts and feelings better, then “How to Thrive in Changing Times” may be the workbook for you. It’s chocked full of fun, practical exercises you can do by yourself or with others to increase awareness and energetic vibration!

About the book

“How to Thrive in Changing Times” is the new book by acclaimed author, teacher and shamanic researcher, Sandra Ingerman. Subtitled “simple tools to create true health, wealth, peace and joy for yourself and the earth,” Ingerman’s seventh book combines the ancient wisdom of shamanic ceremony with modern psychological practice.

An excerpt from the book, entitled “The Magic of Words,” is available at http://tinyurl.com/yh4zo7m. It discusses the power of words to manifest reality, such as the word “abracadabra,” which translates to “I create as I speak.”

The book shows how individual and group practice can manifest global transformation. As such, it is a call to action for those who feel powerless to change their own situation or heal the Earth.

Review

Written mainly for the spiritually-inclined, you must have an open mind and willingness to try new methods (and ancient ways) of changing to benefit from this book. And, as the author Sandra Ingerman warns, this spiritual work takes dedication and repetition as these changes are not fast or permanent.

Thank goodness she makes it fun! Some of the spiritual tools include working with nature, identifying your self-limiting beliefs and type of intuition, and what truly makes you happy. They also promise to replace self-defeating beliefs, teach us how to tap into our intuitive abilities and use our creative abilities to create a reality we want.

One of the best aspects of this book is that Ms. Ingerman isn’t all sunshine and rainbows. She stresses how important, how healthy, it is to acknowledge and experience our negative thoughts, feelings and observations about ourselves and the world, and to develop practices which help us transform these into positive energy.

For example, she speaks on the feeling of gratitude:

Being grateful does not mean we have to deny that suffering is in the world. But as we focus on the joy, the successes, the beauty of life, our energy and perceptions change. When we spend our time obsessing on what isn’t working, our energy feeds defeatist results, thus creating more suffering and hopelessness. When we focus on joy and beauty, the energy ripples throughout the web of life, creating the possibility of change.

Between the meditation practices and nature ceremonies, Ms. Ingerman shows us how we can be part of the healing rather than the bombardment of negative energy so rampant these days. Here’s a quote I feel really encapsulates the philosophy that permeates throughout book:

The key to good health is to flow with the river of life and to learn how to respond to changes with a good attitude and a maintained focus on our destination.

Now, doesn’t that sound right? How to Thrive in Changing Times is full of positive concepts and advice like this. Ms. Ingerman reminds us that we are powerful co-creators and through our thoughts and actions, we decide if we’ll limit or empower ourselves and those around us.

About the author

Sandra Ingerman, MA, is a teacher, shamanic researcher, licensed therapist and acclaimed author. She’s written numerous books including How to Heal Toxic Thoughts, Soul Retrieval, and Medicine for the Earth: How to Transform Personal and Environmental Toxins.

Conclusion

I’ve read this compact 5×7 handbook (167 pages) twice now and performed only about 5 exercises out of several dozen so far. I’m raring to do more but it’s heavy work, these spiritual practices! You really have to set aside some time to get your head out of the daily grind and into yourself (and the Universe).

This book was given to me in exchange for an honest review and while I’m personally getting a lot out of it, it might not be for everyone. However, if you’re fighting with negative thoughts, emotions and beliefs, then if nothing else, How to Thrive in Changing Times helps you look at the world in a positive light and just makes you feel good.

To find out more about Sandra Ingerman and read her blog, check her out at www.sandraingerman.com.

Would you like to learn how to heal yourself, others and the planet with the power of your thoughts? In her new book, Sandra Ingerman gives us practical guidance to do just that.

If you’re feeling the weight of the impending 2012 prophesies, then How to Thrive in Changing Times might be the right book for you. I’m in the middle of reading this small spiritual guidebook but here’s the press release to whet your appetite:

In a time when people feel overwhelmed by global problems, Sandra Ingerman shares in How to Thrive in Changing Times (Weiser Books, January 2010) spiritual practices we can all engage in that have the power to create positive change.

Imagine…

“Imagine. Before you were born you were just a little spark of light connected to the creative force of the universe. You looked down on this great earth. What a beautiful planet filled with wondrous life forms. Your started to ponder the possibilities of life on earth.

Reader, do you remember the preciousness of life and that all life was created to experience love, light, joy, harmony, peace, equality, and abundance for all? If you can feel this in your bones, then you know it is true. If you cannot, do not despair for I will help you to remember.

We are a community of people who can gather our spiritual light and energies together to remember and to create a wondrous life for all living beings. We must remember our vision and then focus on it and hold the vision together. This is how we thrive together in changing times.”

In How to Thrive in Changing Times readers will be guided toward living a conscious life; they will learn how their thoughts and words impact the world they live in and how their core beliefs influence what they believe is possible.

They will learn different ways to release and dissolve limiting beliefs and to utilize ancient principles of creation and manifestation to usher in healing the planet. Readers will be encouraged throughout to perceive themselves as members of a growing global community of conscious change agents, because that, Ingerman believes, is how we will survive changing times and how the earth will be healed.

About the Author

Sandra Ingerman, MA, is a licensed therapist and the author of numerous books including How to Heal Toxic Thoughts, Soul Retrieval, and Medicine for the Earth: How to Transform Personal and Environmental Toxins. She is also the author of several lecture programs produced by Sounds True. Sandra lives in New Mexico and can be found at www.sandraingerman.com.

Have you read any of Ms. Ingerman’s books or experienced one of her workshops?

Fitting fitness in is always more fun when you’re trying new workouts. Guest blogger, Jamie DeSanto, tells us about CrossFit, a fitness routine that’s gaining in popularity because of it’s holistic attributes.

Simply put, CrossFit is everything! It’s strength, endurance, cardio, you name it. It’s about being so in shape that you can handle any physical obstacle that comes your way.

This type of training regimen is used by elite military and police units, mixed martial artists and professional athletes.  What might surprise you, though, is it’s also the type of training regimen used by grandfathers battling heart disease!

The key to CrossFit is a holistic approach to fitness. As much as bodybuilders with a gross amount of muscle mass are avoided, so are the marathon runners with zero muscle mass who are only fit to run long distances.

It stresses not only cardiovascular endurance but also strength, speed, balance, stamina, power, coordination, flexibility, agility and accuracy in repeating movements and processes. This form of complete fitness is not only prized in elite athletics and military operations, but in everyday life as well.

Think about it, how often does anyone need to run 26.2 miles? Only when they run a marathon, of course. Now think about the fitness required to carry your three-year-old for an extended period of time at the fair when she’s decided she’s had enough.

CrossFit achieves this complete level of fitness through interval training. What this means is there’s a focus on variance instead of repetition in each session.

Rather than just running or weight training, there’s an emphasis on activities that grow the 10 general physical skills listed above (flexibility, agility, etc.). This means activities such as gymnastics, throwing medicine balls in addition to lifting weights, and mixing in sprinting with distance running. This works to develop both aerobic and anaerobic fitness levels, when in past training programs, the two were considered mutually exclusive.

In addition, CrossFit dispels the myths of fad diets as a path to fitness. It prescribes well-rounded nutritional practices, including fat, proteins and carbohydrates. Without the proper fuel in your system, you won’t be able to keep up with even a lower level training regimen, and are only doing yourself harm.

The key here is that a good diet and a good fitness level are much better to overall wellness than a fad diet that might cause someone to lose weight, but not in a sustainable or healthy manner.

Finally, CrossFit is as right for grandfathers with heart disease as it is for champion martial artists. That’s because CrossFit’s lack of specialization, focusing on all areas of fitness, means that it’s just a matter of adjusting the level of intensity for the appropriate party. The grandfather and the martial artist have the same core needs, just like everyone else, it’s simply a matter of degree.

About the Author

Jamie DeSanto is a writer for Online Nursing Programs where you can browse the best online nursing programs in the country.

Have you tried CrossFit? How was it for you and can you add anything to this post?

We’re more overweight and less fit than 25 years ago, according to Statistics Canada. It could be from the rise of technology and convenience but whatever the reason, we need to move more and eat more healthy foods. Here are a few ideas for the busy person.

A few recent Live Lighter guest posts have revolved around fitness, like fun workouts you never heard of and can proper athletic gear improve performance? but after reading some startling statistics, I wondered if these posts were actually useful.

Did you know, again according to Statistics Canada, that active leisure time has been steadily dropping since the ’80s? For instance, in 2005, just 49% of women were active during their down time. This year, that number dropped to just over 30%.

So instead of just saying, we need to be more active in our leisure time, here’s a few practical ideas in how to fit fitness into your busy day:

1. Commit to being more active! By simply setting the intention that no matter what, you’ll be more active in your day, then you’re already 50% there.
2. Set realistic goals. Look at your available time in a week and schedule some workouts in. Try for 1 hour slots, three times a week for full strength-training and cardio workouts. If this just isn’t possible, then read on!
3. Step up your game. Are you completely inactive? Then try walking for 15 minutes a day and eventually increase it up to 30 minutes or walk up hills. Are you already walking half an hour a day? Then increase it up to 1 hour or if you lack the time, try doing lunges while you walk – hey, you may look funny but when I do it walking with my friend, we get a good giggle out of it (by the way, laughing hard strengthens your abs and burns calories!). If you’re already jogging 30 minutes, try interval training by sprinting for one minute and walking fast for three minutes.
4. Crank up the tunes. Basically what we’re trying to do here is motivate you into putting more effort into your physical time so that you’re using your limited time more effectively (without hurting yourself). Fast-paced music calls out to your body to go with the beat. Try it!
5. 5 minute strength-training. When you just can’t seem to get in even 30 minute walks or jogs, then try 5-minute sessions of push-ups, crunches, plank positions, chair dips and squats during the commercials of your favourite TV program.
6. 2-3 minute strength-training. When you just can’t get motivated while you’re resting in front of the tube, try tying exercise tubing around your staircase and when you pass it, do a set of triceps extensions, bicep curls, rows or leg lifts. Try getting at least 2-3 sets of each exercise in before you hit the sheets.
7. A few more 2-3 minute strength-training ideas. When you’re doing dishes, why not do a couple of squats? At work and before lunch, walk up and down a couple of sets of stairs (if you have them).
8. Use your down time wisely. Next Saturday, plan a hike with your family or friends, or go alone! Pack your backpack to the hilt so you can add a couple of extra pounds to step up your game. Make sure you have some high-quality fuel to keep up your energy with a healthy lunch and snacks.

It’d be great to get that full hour, 3 times a week but it’s just not possible for some people. As long as you’re doing something when you can, you’re improving your health. Hopefully the above suggestions will help the time-crunched folks out there.

That takes care of the physical fitness aspect but as we all know, nutrition is just as important to getting healthier and stronger.

Fitting Healthy Eating In

Organize and prepare some healthy snacks. This way you’re not grabbing unhealthy options when you’re hungry and you can keep your metabolism up. And you’ll keep your body from going into starvation mode, which stores fat.

• Healthy snacks that last are a combo of protein and good carbs. Even the healthiest carbohydrates burn in your system more quickly than protein. By adding protein, you’ll feel fuller longer.
• Plan & prepare your meals ahead of time. I like to do this over the weekend. On Friday, I take 15 minutes to scan my healthy recipe books for a couple of meal ideas. Then I write out a grocery list, filling in the rest of the meals with easy options, like tuna salad sandwiches and carrots. Saturday is shopping day. Sunday is when I make 1 or 2 of the bigger meals, doubling the recipes when I can so I can freeze them to conveniently grab during the week.
• Bake healthy, high fiber treats. Ah, it’s so easy to buy that cheap chocolate bar when you’ve got the munchies, isn’t it? One way to stop this is to use your Sunday prep day to make a batch of healthier treats to freeze and have handy when you’re hungry. Here’s a recipe for my healthy carrot love muffins and Hannah Keeley’s black bean brownies (which taste BETTER than traditional brownies, if you ask me).

If you’d like more healthy snack ideas, try these Live Lighter recipes and this gamut of healthy recipes (which includes a ton of raw food dessert recipes)!

Stay tuned for more fitness posts like this one next week when we find out about a new type of workout people are raving about, CrossFit. And in a few week’s time, “Top 15 Functional Exercises.”

Do you have any tips in fitting fitness and healthy eating into a busy lifestyle?