SCAREWALDORF's SparkPeople Blog SCAREWALDORF's Blog on SparkPeople, home of free diet plans and a healthy living community A general plea to anyone who has lived on both sides of the pond How does living in America compare to living in the UK? I'm still considering moving away from Birmingham at the moment, but I have often thought of living in the USA. What's it like? Jobs? Health insurance (seriously, how the heck does that work, if I'm not paid up do they leave me to bleed out in the street?) day to day life? It's just a thought at the moment. <BR> <BR> <em>665</em> vs <em>652</em> ? Tue, 28 May 2013 07:42:23 EST Recently, when I'm feeling low These youtube videos/songs make me super happy. <BR> <BR> <link> </link> <BR> <BR> The new advert for evian with the babies in the window. The two black babies and the one with the chocolate mustache are insanely cute. <BR> <BR> <link> </link> <BR> <BR> Song from advert-makes me want to dance <BR> <BR> <link> </link> <BR> <BR> Ellie Goulding and Calvin Harris, I need yo... Mon, 27 May 2013 02:15:39 EST Reacting badly to being called pretty. Does anyone else do this? I get really annoyed with people when they tell me I'm pretty. I don't know why-I think it's because I just know/feel that they're being insincere. <BR> <BR> I know that I am pretty much a plain Jane. I'm ok with that, I've made my peace. I wear make up to look groomed and professional(ish) and I wear nice clothes to take pride in my appearance. But I don't ever bother to try and look 'beautiful' because it's not really in the cards. I'm not a total downer about my... Mon, 20 May 2013 15:57:32 EST How much should you weigh? I found this interesting article on the interweb today. <BR> <BR> <link><BR>-should-you-weigh_449 </link> <BR> <BR> I found it interesting to note that my optimum running weight was actually 4lbs more than my ultimate goal weight. I don't know how much difference that 4lbs would make, but it is an interesting idea. I think what I will do, is record my average speeds for every half stone I log and see if the theory is true. Of course training and gener... Sun, 19 May 2013 07:52:18 EST Yesterday was pretty awesome Eddie Izzard was awesome. That is pretty much all I have to say. <BR> <BR> The night however, was made even better, by the fact that as we sat down in our seats near the back, a man came to us and gave us four tickets that were THREE ROWS from the front because his friends had not been able to come. So not only were we at a show that was hilarious, we were FRONT AND CENTRE-having paid £35 for £45 seats! It was one of the top five birthdays of my life. <BR> <BR> HOWEVER it did lead to disa... Thu, 16 May 2013 14:54:37 EST Tomorrow: I'm going to wake up and work out my legs with my x-train dvd. Then, I will have a breakfast of maple glazed salmon and vegetable pancakes. I will go to work and chill out. At lunch, I am having ackee and saltfish, with rice &peas, coleslaw and salad as a treat from my favourite take out. Then, I will get home and go for a quick run. I will relax for 20 minutes with a face mask before going to nandos and then I will go to see Eddie Izzard with my flatmate, brother and a friend I haven't seen ... Tue, 14 May 2013 16:02:28 EST Stage one: sort priorities for living. So, I did some brainstorming, and I have decided some ideas of what I would want from the perfect city: <BR> <BR> -Roller Derby <BR> -Culture <BR> -Green spaces (parks etc) <BR> -Clubs for fitness/sport/craft <BR> -Nightlife <BR> -Places to do day visits. <BR> <BR> Not too much to ask I don't think. Now it's time to research the three cities I like the look of, which will be a lot more time consuming. <BR> <BR> I also need to think long and hard about if I want to continue as Secondary ... Mon, 13 May 2013 15:49:13 EST Operation Escape-what do you think? Ever wake up one morning and think 'I wish I didn't have to go to work anymore'? I did a couple of days ago. It wasn't a blinding realisation, I haven't been keen on the school I work in for a while. But I realised that I really do not want to go in each day, that I dread Mondays and count down to Fridays and that is no way for a teacher to be. So over the weekend, I have come up with Operation Escape. <BR> <BR> It's simple really, I have to swap schools. It's kind of late to start looking ... Sun, 12 May 2013 12:33:40 EST 20 days of food tracking, and the next steps 20 days of food tracking has been achieved! It's done, it's not impossible, I did it, I rule. I didn't really conciously change my way of eating, but sometimes the though that I would HAVE to track X Y or Z stopped me from putting it in my mouth. However, I'm still going over kcals a lot of the time. Whilst that hasn't stopped me from losing 7llbs, it will hinder me from losing more. So, I need to take a next step-a hard step (for me anyway). <BR> <BR> I need to now start eating within my ... Thu, 9 May 2013 14:01:00 EST 31 days of continuous fitness Yeap, you're reading that right. 31 days in a row that I've managed to do at least 10 minutes of exercise. BOOM. I'm feeling pretty good with myself for two reasons: <BR> <BR> One-31 days! And you know what-it's getting easier! Getting up early, doing some strength, doing cardio after work-it's not a pain! I feel like I'm sleeping better, and I can feel some muscle definition coming through. After 31 days. <BR> <BR> Two- I FINALLY get to buy perfume. I promised myself that when I hit 147lb... Tue, 7 May 2013 14:54:00 EST 1&2-The Top Healthy Tips 2: Keeping fit can keep you going for years. American health Guru Dr Mehmet Oz says, "The places where people live the longest all have daily vigorous activity as part of their culture. Aim for around 30 mins of activity 3-5 times a week." <BR> <BR> 1 STOP SMOKING! This really is the number one thing you can do to improve your health. Oxford University recently discovered that women who stub out by the age of 30 reduce their chances of dying a tobacco related death by 97%. Women who stubbed ... Mon, 6 May 2013 00:48:29 EST 6-3 (cause it's Sunday) and developing my rewards strategy 6: This tip won't leave you shaken or stirred! "Become your own 007," says GP Dr Rob Hicks. "Take 7 minutes for each hour you're at work to relax and do something like breathing exercises. You'll be much more productive for the rest of the day, so don't feel guilty about having that time for yourself." <BR> <BR> 5: Ladies, do your 'Martini' exercises advises Dr Hicks. "These are pelvic floor exercises that can be done any place, any time! Toning your pelvic floor can beat stress incontinence... Sun, 5 May 2013 05:32:19 EST 10-7 and a rant about staffroom diet talk, where I probably come off judgmental and with some anger First of all: <BR> <BR> 10: Invest in a tumble drier if you suffer from asthma. Glasgow researchers discovered that drying clothes indoors releases about two litres of moisture into the air, increasing mould spores and dust mites, both major triggers for the body. No more room for a tumble drier? Pop to the laundrette to dry your clothes and catch up on the latest gossip. <BR> <BR> 9: If you’re always coming down with winter colds, try talking Echinacea. Scientific opinion has been divide... Sat, 4 May 2013 12:28:19 EST 12 and 11. 12: H2O is a secret weight-loss weapon. AJ Perera, a personal trainer with Fitness First says, 'Dehydration slows down your metabolism and stops fat burning. But 10 minutes after drinking 500ml of water, your rate of calories burning rises by 30% and peaks after half an hour. About 40% of that comes from your body trying to heat the water.' <BR> <BR> 11: Up your intake of vitamin D. Mounting evidence shows a lack of the 'sunshine vitamin' can contribute to a range of conditions-the latest fr... Thu, 2 May 2013 13:43:16 EST 14 and 13 and an actual Post OK, first things first: <BR> <BR> 14: Wake up raring to go! Experts say we sleep in 90-minute cycles, going through light and deep sleep then REM or dream sleep. Sport sleep expert Nick Littlebales, who works with Olympic athletes says to find the best time to fall asleep, we should work backwards from the time we want to wake up in 90 minute cycles. <BR> <BR> (note, I've tried this, and it seems to work!) <BR> <BR> 13: Sitting still for too long is emerging as the biggest threat to our h... Wed, 1 May 2013 16:19:29 EST Want to run faster? I might have the answer for you <link> </link> <BR> <BR> <BR> I like this site a lot already. Basically, you type in your desired running time, and it suggests songs at a good BPM for that pace. You can then create a play list from your i-tunes based on what they suggest, OR you can download any songs you don't have. <BR> <BR> I like it. Wed, 1 May 2013 09:59:59 EST 16 & 15 16: High intensity interval training (HIIT) - working harder for shorter periods but with greater benefits - is the latest fitness buzzword.Gillian Reeves, a group exercise manager at Virgin Active Health says, "HIIT training uses cardio and resistance work is best." See if your gym holds HIIT classes, or try the Tabato Pro app to create your own. <BR> <BR> 15: Can't face the gym? Watch a scary movie instead. Researchers at the University of Westminster found watching a 90 minute horror movi... Tue, 30 Apr 2013 17:09:27 EST 18 & 17 18: Throwing yourself into exercise when you're in a bad mood really helps. According to a study by Penn State University, pushing your normal workout for a few minutes more could boost your mood, even improving your overall satisfaction with life. So grin and bear it! <BR> <BR> 17: Exercise according to the '600 rule' Personal trainer Dax Moy explains: "The body has around 600 muscles, so the more you use, the more you can affect your metabolism. Build your training around bodyweight exerci... Mon, 29 Apr 2013 16:22:22 EST 22-19 22: Turn off weight loss TV if you're trying to shift the pounds. Boffins at the University of Alberta say images of exercise on extreme dieting shows can put us off getting fit. Author Tanya Berry says, "People are crying and throwing up and you might think this is what exercise is, which is WRONG!" <BR> <BR> 21: Get your partner or friend to say, "Well done!" after a workout. Japanese researchers found that receiving a compliment after activity means you're more likely to exercise harder t... Sun, 28 Apr 2013 05:14:31 EST 24 and 23 24: Exercise at the same time every day. 'It's as much a mental challenge as a physical challenge. Once it gets "in" your brain, it becomes something you just do," says Freeland. <BR> <BR> 23: "Become a generalist, not a specialist, in movement," says Colin Holding, a leading expert in natural fitness and coach for Wildfitness holidays. "If you always stick to the same gym routine or classes, break them up with team sports, circuit training, running or swimming in order to achieve a strong, ... Sat, 27 Apr 2013 16:11:07 EST 26 and 25 Some new (welcome!) spark friends are asking what the blog numbers mean. Basically, I just found these 100 best (apparently) health tips. So, I'm sharing them. Hope you find some of them useful. <BR> <BR> 26: David Weir MBE, the Paralympic wheel athlete who won four golds in London and two in Bejing 2008 says he's motivated by the thought of winning. So, if you've got an event coming up, just imagine yourself crossing that finishing line! <BR> <BR> 25: "We're often told to find an exercis... Fri, 26 Apr 2013 17:03:48 EST 28 and 27 28: Take the time to get good advice on running shoes. Expect to pay £60-140, but ensure that they're right for your running style. And change them every 500 miles. <BR> <BR> 27: "You don't have to be flexible to do yoga," says Allie Hill, founder of Yoga Haven. "In fact, the less flexible you are, the more benefit there is to be gained. Someone who is very fit will need to train harder and longer to get the same benefit as you will out of one class." Something to make you feel better if yo... Thu, 25 Apr 2013 14:19:50 EST 30 and 29 30: It's tough to exercise before breakfast, but getting out of bed early does have its benefits. "You can burn three times as much fat doing cardio on an empty stomach," says Nick Pearson, running expert at Sweatshop ( "The energy you need for exercise will come from fat stored in your body rather than the cards you've just eaten." <BR> <BR> 29: Never put your trainers in the washing machine as this can affect the rubber in the shoe. Pearson says, "Clean them by hand, s... Wed, 24 Apr 2013 14:35:32 EST 32 and 31 32: "Drink tea made from Dandelion leaf, nettle and cleavers herb to detox your system," says Dee Aktinson, spokesperson for the national institute of medical herbalists. "This was used a lot in medieval times." <BR> <BR> 31: When it's raining, it's difficult to find the motivation to hit the gym. So how do Olympians manage it? "Professional Athletes aren't exempt from feeling this way!" Says 400m Silver medal winner Christine Ohuruogh. "Exercise shouldn't be be something you feel resentful ... Tue, 23 Apr 2013 16:26:57 EST 34 and 33 and a list to aspire to. 34: Constantly tired? A flower remedy could be the answer. Bach says, "if you have to drag yourself out of bed, hornbeam can help-I call it the Monday Morning Remedy!" <BR> <BR> 33: German scientists have confirmed what green campaigners have been saying for years: house dust contains high levels of pesticides and other 'semi-volatile chemicals', so we're breathing in more of this cocktail than we think. Switch to eco-friendly cleaning products to reduce the chemicals in your home. <BR> <... Mon, 22 Apr 2013 12:42:15 EST What if animals ate fast food? Plus 38-35 (four for Sunday!) <link><BR>_embedded&v=8lOhvS-xyrA </link> <BR> <BR> 38: Don't just see massages as a luxury indulgence. "Of course they are lovely and relaxing, but they can work like an MOT," says Sarah Toney, massage therapist and treatment supervisor at Ragdale Hall spa. "Your therapist can pick up on the things you might not be aware of, like tight hip flexor muscles that could cause problems later on." <BR> <BR> 37: Get more out your massages. Toney says, "See a m... Sun, 21 Apr 2013 11:31:15 EST 42-39 (Missed yesterday!) 42: Try this tip for dark under eye circles. "Move your blusher a few millimeters down your cheeks. It takes the emphasis away from the eyes, making dark circles appear lighter," says Poole. <BR> <BR> 41: "The secret to looking good is to use a primer," says Poole. "It helps where moisturizers and foundations can't. Primer smooths the skill, fills in fine lines, and can help make up last longer." <BR> <BR> 40: You can use aromatherapy everywhere, not just during massages or at bath time. Ar... Sat, 20 Apr 2013 15:05:24 EST 44 and 43 44: Try this budget beauty idea from medical herbalist Dee Aktinson to reduce under eye bags if you've been overdoing things. "Place a cold, damp chamomile tea bag on each eye and relax for 10 minutes. Chamomile soothes the eye area." <BR> <BR> 43: Eyebrows get thinner as we age, but there's a trick to making them look fuller. "Brush them down, fill in alone the top, then brush them back up again," says Ariane Poole. ( Thu, 18 Apr 2013 16:41:03 EST 46 and 45 46: Using a moisturizer with an SPF could block the skin's ability to make Vitamin D.Women's Health expert Dr Marilyn Glenville says, "Vitamin D is vital for bone health and can help protect against heart disease and breast cancer. Of course we have to be careful in the sun, but we should try to balance this with our need for Vitamin D." <BR> <BR> 45: If you have sensitive skin, try mixing together a penny sized amount of almond oil, a little gylcerine and a few drops of rose water. This ble... Wed, 17 Apr 2013 17:24:24 EST 48 and 47 What will I do when I run out of tips?! <BR> <BR> 48: Having an interest that absorbs you is a great antidote to stress. Anything that totally engages you will do the trick. <BR> <BR> 47: To condition hair: Put a few drops of argan or coconut oil on dry ends. Tue, 16 Apr 2013 17:27:26 EST 50 and 49 ooo, half way! <BR> <BR> 50: Take 'contingency fruit' whenever you travel. If you're sitting at a desk all day, sipping on a glass of water with a twist of lemon can really help beat those afternoon biscuit cravings too. <BR> <BR> 49: Cheryl Freedman, senior sub-editor for Healthy, is a big believer in building activities into her daily life to up her exercise total. She says. 'I try to take the stairs, rather than the lift, and I walk up escalators. I even do squats when I brush my teeth. ... Mon, 15 Apr 2013 17:17:16 EST 54-51 (Not sure if I'll be able to blog tomorrow) 54: "I love going to see live comedy for a real feelgood boost," says Rosalind Ryan. "An American study found that laughing for 15 minutes can burn about 50kcals. I've just earned a square of chocolate by having fun." <BR> <BR> 53: Studies have found that keeping a food diary can help you lose weight. If you have a wobbly week, you can go back and pinpoint when it went wrong. <BR> <BR> 52: Try out new fitness classes. Lots of new classes will give you a free trial session or keep an eye on... Fri, 12 Apr 2013 06:06:26 EST 56 and 55 56: Suffering with a sluggish bowel? Take some hemp seed extract, or pop a couple of prunes into your morning porridge. Researchers from the University of Michigan USA, found those natural remedies worked just as well as drugs at beating constipation. <BR> <BR> 55: "We need to feed our brains as well as our bodies," says Nutritional therapist Patrick Holford. "Phospholipids are semi-essential nutrients in eggs and fish, and they're a major nrain component. I take a daily supplement." <BR> ... Thu, 11 Apr 2013 13:51:29 EST 58 and 57 58: According to Professor Jennie Brand-Miller, sugar has also been unfairly demonised. "A moderate sugar intake does not cause harm. This is around 50g or 10 tsp a day. So sprinkle a bit of the sweet stuff on porridge, or enjoy honey in your tea." <BR> <BR> 57: Treat your stomach with TLC. "Your gut does a lot for you," say naturopath Lisa Campana. "Not only does it deal with digestion, the bacteria help strengthen your immune system." To help maintain a healthy gut, Lisa recommends taking ... Wed, 10 Apr 2013 07:16:19 EST Back at home with the 'rents. Well, just one rent, as my parents are separated. I decided that I would try and cook as much of the food as possible whilst I was home, so I could be in control of what I eat. I'm also hoping to encourage my mum to use the Sparkpeople Cookbook I brought her half a year ago. If I can show her how easy it is to use the book and how lovely the food is, maybe she will start to gain control of her eating. Maybe. We already have had success with the creamy broccoli and cheese soup, and the Bluegr... Tue, 9 Apr 2013 11:15:55 EST 60 and 59 60: Cutting down on saturated fat in our diet is great for keeping our hearts healthy, but no fat at all is no good for you. IN one of the largest every studies into heart disease, Cambridge University researchers found we need to replace the missing saturated fat with 'good' fats in order to benefit our heart, in particular, the oils found in avocados, nuts, seeds and evening primrose oil. <BR> <BR> 59: White pasta has an undeserved bad image. "The Mediterranean diet uses white pasta and i... Tue, 9 Apr 2013 11:12:33 EST 62 and 61 62:Coconut oil is fantastic in food and has so many benefits. It doesn't degrade at high cooking temperatures, unlike many other oils and you can use it in smoothies. It's high in lauric acid [a type of saturated fatty acid] which can speed up metabolism and is great for your joints. Go for an extra-virgin, raw, cold pressed oil to really benefit your health. <BR> (Before you take this articles word for it, read what Sparkpeople have to say) <BR> <BR> <link> Mon, 8 Apr 2013 02:06:21 EST New rewards strategy. So, on my spark page before, these were the rewards I had lined up: <BR> <BR> GW1-147-New Perfume <BR> GW2-140-New Shoes-expensive ones, the kind I lust over. <BR> GW3-133-Treating self to a MAC make over and some Mac Products! <BR> UGW-126-A holiday away, by myself. Scotland/Ireland/Wales. <BR> <BR> <BR> I'm also rewarding myself for every 1% of body fat I lose <BR> <BR> 25%-Some sort of pampering <BR> 24%- A Full Body Massage <BR> 23%- New sports clothing <BR> 22%-Entertainment ... Sun, 7 Apr 2013 09:50:57 EST 66-63 (because it's Sunday) 66: Crave a pudding after dinner? Brush your teeth after eating. The toothpaste taste AND the time it takes distracts you, so your cravings go away. <BR> <BR> 65: "Never start a diet on a Monday," says nutrition expert Ian Marber. "The weekend is so far away, you're setting yourself up to fail. In the first four days you can lose 4lbs, but by Thursday you start to feel you 'deserve' a treat and then you might give up over the weekend and it starts again on Monday. Instead, begin on Thursday... Sun, 7 Apr 2013 09:18:18 EST 68 and 67 68: "Black onion seeds (nigella) are my favourite spice for tackling all-round ailments, particularly pain and allergic reaction as they have analegsic and anti-allergenic properties," says Gurpeet Bains, nutritionist, chef and author of Indian Superspices. "Make a tea by simmering one teaspoon of seeds with three mugs of water and green tea. Serve with mint leaves and honey." <BR> <BR> 67: Having trouble sleeping? Curry could help! Bains says, "Nutmeg relaxes the body. Add one tablespoon to... Sat, 6 Apr 2013 05:43:16 EST Healthy habbits 70: We're still consuming too much salt, according to the World Cancer research fund. We consume on average 8.2g a day rather than the recommended 6g. To work out how much salt is in packaged food, times the sodium amount by 2.5. So 0.8g of sodium is equal to 2g of salt. <BR> <BR> 69: Never miss breakfast. A new study by Imperial College London found missing meals primes the brain to react more strongly to 'naughty foods' so it's harder to lose weight if you're dieting. Fri, 5 Apr 2013 16:56:22 EST Secret Eaters So, Secret Eaters is back on tv! I LOVE this show, and I think that it's a show that is so relevant to us on Spark people. <BR> <BR> Basically, for those of you who haven't seen it, people come on the show totally mystified as to why they are overweight. It's not like Supersize vs Superskinny, where the people know they are eating too much or too little, a lot of the people on this show feel they don't eat enough to warrent the weigh that they are at. So, the show puts cameras in their house... Thu, 4 Apr 2013 15:27:29 EST I need to get on top of this blogging thing Its easier though when I feel I have something to say! <BR> <BR> Healthy habbits... <BR> <BR> 74: Super boost your morning cuppa by doing, well nothing! An Australian survey has just discovered a lifetime of enjoying your favourite brew can protect against ovarian cancer. <BR> <BR> 73: "Nature can give clues as to how food can help our health," says nutritionalist Jenny Tschische. "A bunch of grapes looks like the alveoli in our lungs, and grapes have nutrients that benefit respiratory lun... Thu, 4 Apr 2013 03:14:45 EST Healthy habbits x 4 again 78: "There's no magic ingredient that can do everything we need. But we can learnt to cook dishes that are tasty and packed with nutrients," says Pinnock. <BR> <BR> 77: Don't tell yourself you're fat as you could gain weight. A study carried out by the Norweigan University of Science and Technology found girls of a healthy weight who believed they were too fat went on to become overweight in their 20s. So stop those negative thoughts! <BR> <BR> 76: Avoid drinking a glass of water with meals... Sun, 31 Mar 2013 14:08:59 EST Healthy habbits x 4-as I missed a couple days blogging. 82: Boost your mood in seconds, just by sitting up straight. A recent study by San Francisco State University found that students who slouched whilst walking were more likely to feel depressed compared to those who stood upright and skipped. We're not suggesting you skip although...) but remember: One straight back equals better peace of mind. <BR> <BR> 81: "To keep my water intake up, I rake an effervescent vitamin C supplement every evening. So I drink a large glass of water at the end of... Sat, 30 Mar 2013 07:01:53 EST Healthy habbits 84: Spending long hours working on a laptop can cause problems with your back, neck and shoulders. "The right height for your computer is keeping your eyes level with the toolbar at the top of the screen," explains David Blood, a workstation risk assessor and director of Posture people. "But a laptop screen is attached to the keyboard so you're always looking down. Buy a separate mouse and keyboard and put your lap top on pile of books to raise the screen." <BR> <BR> 83: Some 7.6 million wo... Tue, 26 Mar 2013 16:10:56 EST Healthy habbits 86: To help prevent and recover from injury, Groom recommends the single knee dip. Balancing on one leg, dip your knee to a 30-40 degree angle-with control-and come slowly back up. Do as many as you comfortably can. Repeat on other leg. Deepen the dip when you're totally stable. <BR> <BR> 85: Just started running? Well done, but don't overdo it. Physiotherapist Tom Goom says "Research suggests injury rates are between 29-58% for novice runners. So build up slowly to prevent injuries. Start ... Mon, 25 Mar 2013 16:20:03 EST Last night was a success I went out last night and got in about 2am. I had three drinks last night, all vodkas with diet coke, woke up this morning, no hangover! I still had a good time even though I didn't drink as much as I usually do, so that's something to consider for next time. <BR> <BR> The snow has turned to ice around here, and so I'm missing my long run unless it starts to melt around four. I'm terrified of ice, ever since I nearly broke my ankle on a run on ice. I don't have ice grips, I didn't get any t... Sun, 24 Mar 2013 05:23:55 EST Yesterday...what a day! So it snowed in the morning. I'm having some problems believing it's March and that the first day of spring JUST happened two days ago! <BR> <BR> Any way, I came home after school yesterday and guess what? The power was out. Down the WHOLE street?! The workmen came and did their best, but it was half nine until we had any power again. So for four hours, we were in the cold and dark! Foolishly, I hadn't got anything that I could eat, so I ended up going to the local takeout and for some reaso... Sat, 23 Mar 2013 02:22:32 EST Health tips 92 and 91 and other cool things. 92: Being told to relax can stress you out even more! "The trick is realising that relaxation doesn't mean you have to stop!" says Gladeana McMahon, psychologist and life coach. "You can do something as simple as breathing exercises and you can do them anywhere." For instant calm: very slowly take a deep breath in via the nose, then exhale very slowly through your mouth. Relax your shoulders. Do it three or four times." <BR> <BR> 91: Philosopher Mark Vernon says if we go out looking for happ... Thu, 21 Mar 2013 17:28:25 EST