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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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6/23/14 10:42 A

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"If we are basically positive in attitude, expecting and envisioning pleasure, satisfaction and happiness, we will attract and create people, situations and events which conform to our positive expectations."

Shakti Gawain


In Good Health,
From The Health Coach Training Team email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
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ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/19/14 1:26 P

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Green smoothies are both nutritious and delicious. For an easy snack or meal: combine 2 medium mangoes, 2 bananas and 1 cups spinach and blend well. Add pure water if smoothie is too thick.

In Good Health,
The Health Coach Training Team



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/19/14 1:25 P

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Sleep is so under-rated.

"Sleep plays a major role in preparing the body and brain for an alert, productive, psychologically and physiologically healthy tomorrow."

Dr. James B. Maas

In Good Health,
The Health Coach Training Team



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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3/27/14 10:31 A

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Asparagus is one of the best sources of folic acid and is loaded with nutrients and fiber and is low in sodium and low in calories.

In Good Health,
The Health Coach Training Team
from email I receive




CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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3/3/14 8:43 A

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Deep breathing is an excellent stress management technique. A simple breathing technique to reduce stress and bring you into the present moment is to breathe in deeply to the count of 6, hold your breath for a moment and listen to the sounds in your environment, then exhale to the count of 6.

In Good Health,
The Health Coach Training Team
from email I receive


CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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9/16/13 5:18 A

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A study at Duke University Medical Center found that walking increases brain chemicals serotonin and norepinephrine. These chemicals have been found to make you feel happy and lead to greater mental clarity.

In Good Health,
The Health Coach Training Team email




CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/26/13 10:16 A

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Gardening will burn around 340 calories per hour. Enjoy making your yard look great by getting out the hoe, rake, and shovel. Spend time creating a beautiful garden to enjoy while getting in shape at the same time.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/24/13 8:55 A

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To reduce stress, create time during the day to have a period of silence. Silence will slow down your organs, calm your brain and increase your awareness.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/23/13 9:04 A

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Free your body from caffeine, sugar, processed foods, diet soda and chemical foods. These foods throw your hormone levels and brain chemistry off balance.

In Good Health,
from The Health Coach Training Team email




CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/19/13 8:34 A

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Research shows that walking on a regular basis seems to reduce the amount of memory protecting brain tissue you lose with age.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/14/13 10:20 A

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Research shows being outdoors lowers stress and promotes a sense of well-being.

In Good Health,
from The Health Coach Training Team email

It makes me feel so much better too.



Edited by: WOLFSPIRITMOM at: 5/14/2013 (10:23)
CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
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"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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5/12/13 7:46 A

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In a recent study at the University of Utah, it was discovered that nasty arguments between couples increased the risk of clogged arteries. Women's hearts were affected negatively by hostile comments and men's hearts were affected by domineering, controlling words.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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4/26/13 8:08 A

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Cross Training is a great way to promote optimum fitness. An example of cross training is aerobics on Monday, weight training on Wednesday and Yoga on Friday.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
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127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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4/24/13 7:48 A

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Deep sleep rejuvenates you. When you receive adequate sleep, you will look and feel better.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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4/23/13 2:32 P

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Scientists have found that chronic crowding; clutter and disorganization can lead to high levels of the stress hormone cortisol, which can impair memory and concentration.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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4/22/13 8:29 A

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In a study at the University of Alabama at Birmingham, scientists discovered that men who performed 3-weight workouts a week for 6 months, not only built muscle and lost fat, but also improved on scores to measure tension, anger and overall mood.



In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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4/20/13 10:07 A

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A study found that people with a strong network of friends outlived those without by 22%.

In Good Health,
from The Health Coach Training Team email

Thanks to all my Spark Friends!

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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4/18/13 12:59 P

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To make exercise more enjoyable, focus on all the benefits such as increased energy, weight loss, stress reduction and increased metabolism.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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4/14/13 9:32 A

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Did you know clutter could rob your energy? Start to clear your clutter and notice how much better you feel.

In Good Health,
from The Health Coach Training Team email

I sure know this one!



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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4/6/13 5:17 P

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Do NOT compete - except with yourself when exercising. Do NOT over exert yourself to keep up with someone else. Overdoing it will stimulate adrenalin; this will make the heart work less efficiently.

In Good Health,
From The Health Coach Training Team email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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4/2/13 8:08 A

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If you come home from work feeling tired, instead of grabbing a snack or watching TV, break a sweat. A few minutes of vigorous exercise will make you feel better and more energetic.

In Good Health,
from The Health Coach Training Team email


I have to get going on this. Feel so tired and drained when I get home. Will be making the effort to go to the gym first.



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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3/31/13 10:56 A

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A study at John Hopkins University discovered that listening to soft music while you eat helps you eat less and chew slower. Rock music causes you to eat faster and consume more food.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
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3/31/13 10:43 A

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If you are in the process of eliminating caffeine from your diet, learn relaxation techniques such as; meditation, deep breathing and yoga to help get through the caffeine withdraw symptoms.

In Good Health,
From The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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3/24/13 8:04 A

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If you believe you are hungry, you may actually be thirsty. Drink a glass of water and wait 20 minutes. If you are still hungry, eat.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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3/23/13 7:02 P

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A study at Arizona State University found people who switched repetitions every time they weight trained increased upper and lower body strength twice as much over a 12 week period as those who changed repetitions monthly.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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3/17/13 11:43 A

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For a non-toxic all purpose cleaner - Fill a spray bottle with equal parts distilled water and white vinegar and a few drops of Dr. Bronner's Castile soap.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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3/17/13 10:54 A

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If you are stressed, your body is unable to properly digest food. Your body must focus on dealing with stress, leaving less blood volume for other functions like digestion.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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3/16/13 9:14 A

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To increase consumption of fruits and vegetables place them in easy view, on the top shelf of the refrigerator and hide high calorie food in produce drawers.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
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127.5
126.25
125
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3/10/13 2:30 P

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For a non-toxic kitchen cleaner, fill a plastic flip-top shaker container (re-use parmesan cheese container) half full of baking soda and add 15-20 drops of a pure essential oil, then fill shaker to the top with baking soda and shake well.

In Good Health,
from The Health Coach Training Team email




CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
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"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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3/10/13 2:27 P

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Studies have shown that laughter refreshes the heart. Laughter reduces stress hormones and stimulates the immune system.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
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"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



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3/8/13 8:45 A

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A study at the University of Kansas found that donating blood regularly reduces the heart attack risk in men.

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from The Health Coach Training Team email

This is an important one to share.



Edited by: WOLFSPIRITMOM at: 3/8/2013 (08:45)
CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/28/13 9:33 A

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Wear loose fitting, comfortable clothing while exercising. Tight, constricting clothing will impair circulation.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
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"May you have
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the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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2/27/13 8:32 A

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Fun, joy and laughter create health. If what you are doing is not bringing you joy, find something else that will.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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2/21/13 8:53 A

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To truly achieve vibrant health you must know why you want it. Take time today to write down at least 20 reasons why vibrant health is important to you. Review your list every day.

In Good Health,
from The Health Coach Training Team email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/17/13 1:13 P

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To help keep the skin moist, avoid skin-care products with alcohol and petrolatum and drink plenty of fresh water during the day.

In Good Health,
From The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
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2/15/13 8:31 A

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Fiber is essential to aid the digestive system in elimination of toxins and waste. There are 2 kinds of fiber, insoluble and soluble. Both are essential for proper elimination. Soluble fiber is in fruit, beans, peas and oats. Insoluble fiber is in greens, nuts, seeds, beans and skins of grains. Gradually increase your fiber intake to avoid intestinal distress.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/14/13 8:37 A

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Green smoothies make a great nutritious snack or meal for everyone. For a simple summer smoothie, place 1-2 cups fresh water, 6 pitted peaches, a frozen banana and 2 handfuls of spinach in a blender. Blend until smooth and enjoy a delicious smoothie.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/11/13 8:28 A

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It is best to get a new mattress every 7 - 10 years. Mattress weight will double in size from perspiration, oils and dust mites.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/10/13 9:29 A

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Asking questions is a great way to uncover your own answers. For instance, ask yourself: How can I improve my health and enjoy the process? As the answers come to you, jot them down in your journal and decide which ones you want to try.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/3/13 9:41 A

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The sound of the ocean is good for helping you fall asleep, but a babbling brook or running water sound might make you go to the bathroom more frequently during the night.

In Good Health,
From The Health Coach Training Team email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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2/2/13 10:06 A

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A healthy diet is like jogging. Practice a few times and it will come naturally.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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wisdom to walk through.
- Jan L. Richardson



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1/31/13 8:29 A

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It is natural to be healthy. Our body does whatever it can to be in a state of health. If you support your body with health promoting choices, your body will respond.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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wisdom to walk through.
- Jan L. Richardson



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1/27/13 8:48 A

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Studies show eating vegetables will keep the brain young. Specifically green leafy vegetables, like collard greens, kale, romaine lettuce and spinach are effective mental medicine.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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1/25/13 8:34 A

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Watermelon is a natural diuretic. It has more lycopene than tomatoes. Lycopene has been shown to aid in protecting against certain cancers. Watermelon has also been helpful in alleviating depression.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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1/21/13 11:05 A

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The more you praise and celebrate life, the more there is in life to celebrate.

Oprah Winfrey

In Good Health,
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CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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wisdom to walk through.
- Jan L. Richardson



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1/14/13 7:51 A

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There is a direct correlation between a lack of fitness and back problems.

In Good Health,
from The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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1/13/13 9:39 A

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Most people breathe rapidly and shallowly. To increase your oxygen intake during the day, take at least one big deep breath every hour. Notice how much better you feel.


From Health Coach Training email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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- Jan L. Richardson



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1/8/13 10:00 A

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A power down hour will help ensure a good night's sleep. One hour before bedtime, prepare your body for rest. Spend 20 minutes doing light chores that must be done so you will sleep better (pack book bags, make lunches, do NOT do heavy cleaning), spend 20 minutes on personal hygiene and 20 minutes reading or meditating. If you only have 30 minutes, do each of these activities for 10 minutes.


In Good Health,
From The Health Coach Training Team email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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wisdom to walk through.
- Jan L. Richardson



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1/8/13 9:56 A

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It is best not to start an exercise program while trying to alter your diet dramatically. If you do, chances are you will fail at both. Initially exercise is more important than diet for losing weight.


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From The Health Coach Training Team email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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- Jan L. Richardson



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1/3/13 9:29 A

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Breathing slowly is a great portable stress reducer. Take time to inhale and exhale slowly from the belly 10 times a day. Your heart rate will probably slow down and your stress level will likely be reduced.

In Good Health,
From The Health Coach Training Team email



CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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1/3/13 9:27 A

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"One's philosophy is not best expressed in words; it is expressed in the choices one makes . . . the process never ends until we die. And the choices we make are ultimately our responsibility."
- Eleanor Roosevelt

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CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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- Jan L. Richardson



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1/3/13 9:19 A

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Did you know that Alfalfa sprouts contain every essential amino acid? They are also a great source of vitamins, minerals, trace elements, carotenes, chlorophyll, folic acid, and phytoestrogens. Alfalfa sprouts make a great addition to salad, sandwiches, and wraps, or you can just enjoy them by themselves.

In Good Health,
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CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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12/31/12 8:24 A

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Nothing tastes as good as looking good feels.

From Health Coach Training email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

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"May you have
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courage to open it,
wisdom to walk through.
- Jan L. Richardson



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12/20/12 9:53 A

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Most fruits and vegetables are 80% water, so they can contribute 3 to 4 cups towards your daily fluid intake goals.



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"May you have
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- Jan L. Richardson



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12/15/12 7:16 A

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To reduce refined sugar intake, watch for the words sucrose, glucose, dextrose, fructose, corn syrup sweeteners, maltose and lactose on food labels.

From Health Coach Training email

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"May you have
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- Jan L. Richardson



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12/10/12 8:01 A

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The human body is not meant to sit for long periods of time. During the day alternate between sitting, standing and walking or get up and stretch often.


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"May you have
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- Jan L. Richardson



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12/9/12 9:37 A

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While some sodium is important for maintaining proper fluid balance between the water in and around your cells, as well as in your blood, too much sodium may contribute to kidney and circulatory problems.

Source: Health Coach Training Team email

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- Jan L. Richardson



 current weight: 125.0 
 
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12/5/12 8:54 A

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Being aware of how you want to feel in any activity makes it more likely that you will perform well and enjoy the activity, that is, make it a positive experience.

Source: Health Coach Training Team email



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"May you have
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- Jan L. Richardson



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11/30/12 7:36 A

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As you exercise and start to perspire, you will
improve circulation to the skin, which brings nutrients
to the skin and removes cellular waste from the body.


From Health Coach email

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"May you have
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- Jan L. Richardson



 current weight: 125.0 
 
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11/25/12 10:34 A

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All calories are not created equal. To nourish your
body, look for foods in their whole natural state
without additives and preservatives.

From Health Coach email

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"May you have
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11/18/12 11:10 A

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Dairy products can cause inflammation. If you have
frequent sinus infections, ear infections, or sore
throats eliminate all dairy products from your diet
for 4-12 weeks, notice if you feel better.

From Health Coach email.

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11/14/12 9:24 A

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The liver is the most important organ for detoxifying
the body. Eating broccoli, cabbage, brussel sprouts,
kale and cauliflower increase the capacity of the liver
to detoxify harmful toxins from your body.

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11/14/12 8:32 A

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The colon is the body's most important toxin disposal
system. To keep the colon functioning properly it is
essential to eat fresh food high in fiber and drink
pure water to prevent constipation.

From Health Coach email

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11/11/12 8:22 A

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"I can do all things if I just get off my but's and admit I'm in control of me!" SGM 1:1-5 The only real verse I need.

Never say you didn't have enough time: You have the same amount of time that was given to Helen Keller, Albert Einstein, William Shakespeare, Julius Caesar, Winston Churchill.

I teach because I love to Learn!


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To exercise your back, arms and abdominal muscles while
walking, reach your arms way above your head eight times
every two minutes.

From Health Coach email

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11/6/12 8:35 A

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A serving of vegetables is 1 cup of raw vegetables
or 1/2 cup of cooked vegetables. A serving of fruit
is either, 1 cup berries or melon chunks, 1/2 cup cut
fruit, 1 medium piece of fruit such as apple, orange
or plum.

From Health Coach email

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10/30/12 8:32 A

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Choosing healthy habits over unhealthy habits can be
challenging, but it is easier than facing early aging
of the mind and body. Looking for motivation, visit
a nursing home to see the results of unhealthy habits.

From Health Coach email

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10/29/12 10:13 A

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Prepare a healthy breakfast and lunch the night before,
to ensure you get your day off to a healthy start.
Consider packing breakfast, lunch, healthy snacks and
water in an insulated lunch bag so you can grab it as
you go out the door to work or school.

From Health Coach email

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10/29/12 10:07 A

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So true Mzzchief, thanks!

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Stir steaming will reduce the oil even more!
Tasty if you do it with a bit of lemon juice or stock.

: )
Mzzchief

Never underestimate the value of getting out of your own way.

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A healthy alternative to deep-frying is stir-frying.
Stir-frying with a little bit of organic coconut oil
or extra virgin olive oil will retain most of the
nutritional benefits of your food because it is cooked
so briefly.

From Health Coach email

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10/27/12 9:21 A

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To increase the calories you burn swimming laps,
try swimming one length of the pool easy and then
one length fast.

From Health Coach email

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10/27/12 9:17 A

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To guide you in your journey to health and wellness
seek out a person who will support you and hold you
accountable to maintain your commitment to your
health and wellness goals.

From Health Coach email

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10/21/12 1:38 P

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Gardening will burn around 340 calories per hour.
Enjoy making your yard look great by getting out
the hoe, rake, and shovel. Spend time creating
a beautiful garden to enjoy while getting in shape
at the same time.

From Health Coach email

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- Jan L. Richardson



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10/16/12 9:12 A

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The best time to drink water is 15-30 minutes before
a meal or 2 hours after a meal. Too much liquid with
meals will wash out the hydrochloric acid, digestive
juices and enzymes in your stomach and intestines and
delay digestion.

From Health Coach email

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10/15/12 8:23 A

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If you are sleep deprived on a short-term basis,
add an additional hour or two a night until you
have recovered from the sleep deprivation.

From Health Coach email

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- Jan L. Richardson



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10/13/12 6:46 A

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Take time to eat and enjoy your meals. Chew
your food 20 to 30 times each bite. Rushing
through meals causes suppression of hydrochloric
acid, making digestion difficult and leading to
antacid use, bloating, gas and constipation or
diarrhea.

From Health Coach email

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- Jan L. Richardson



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10/8/12 8:21 A

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A study conducted at the Veteran's Affairs Medical Center
in Salt Lake City, found that mild exercise like walking
after meals, moved food through the stomach faster and
helped relieve minor indigestion.

From Health Coach email

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10/7/12 10:07 A

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In a recent study at the University of Utah, it
was discovered that nasty arguments between couples
increased the risk of clogged arteries. Women's hearts
were affected negatively by hostile comments and men's
hearts were affected by domineering, controlling words.

From Health Coach email

Thank goodness we don't argue.

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10/5/12 7:53 A

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A balanced fitness routine includes cardiovascular
conditioning, balance and flexibility training, and
strength building.

From Health Coach email

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10/3/12 8:03 A

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Did you know Kale is not just for garnish?
Kale provides a rich supply of nutrients as
well as zeaxanthin and lutein, which may reduce
the risk of age related macular degeneration as
well as cataracts.

From Health Coach email

Edited by: WOLFSPIRITMOM at: 10/3/2012 (08:04)
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10/2/12 10:18 A

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Persistence makes up for lack of skill in anything you
choose to master, especially when you are working
towards your fitness goals.

From Health Coach email

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- Jan L. Richardson



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9/29/12 8:45 A

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Reduce stress by de-cluttering your environment.
Start with one area or room at a time and notice
how much better you feel.

From Health Coach email

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- Jan L. Richardson



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9/22/12 8:29 A

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Did you know that the typical fast food strawberry
milkshake contains 59 ingredients, including 40
different chemicals, but does not contain any
strawberries or milk?

From Health Coach email

Yucky!

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9/20/12 8:08 A

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A study in Medicine & Science in Sports & Exercise
found that three brisk 10-minute walks daily were as
effective as one 30-minute walk daily in decreasing
the risk factors for heart disease.

From Health Coach email

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- Jan L. Richardson



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9/19/12 6:10 A

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Deep sleep rejuvenates you. When you receive
adequate sleep, you will look and feel better.

From Health Coach email

I know this one. Didn't get the best sleep last night.

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9/18/12 6:36 A

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A study found that people with a strong network of
friends outlived those without by 22%.


From Health Coach email

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- Jan L. Richardson



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Research shows that making small changes can add up
to a big difference in your health over time. By
doing a little every week to improve your health,
you will notice a big improvement in your overall
sense of well-being.


From Health Coach email

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- Jan L. Richardson



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In a recent study, positive and satisfied middle-aged
people were twice as likely to survive over a 20-year
period as compared to more negative people.


From Health Coach email

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- Jan L. Richardson



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9/11/12 10:05 P

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According to Dr. Epstein with Harvard Medical School,
sleep is just as important to health as diet and exercise.
It is important to not get less sleep to fit in exercise.
Both are essential.

From Health Coach email

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- Jan L. Richardson



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"So many people spend their health gaining
wealth, and then have to spend their wealth
to regain their health."
A.J. Reb Materi

From Health Coach email

So true!

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
Fitness Minutes: (61,344)
Posts: 6,573
9/9/12 8:23 A

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Did you know clutter could rob your energy? Start to
clear your clutter and notice how much better you feel.

From Health Coach email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
Fitness Minutes: (61,344)
Posts: 6,573
9/4/12 8:14 A

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A non-toxic way to clean your drain is to pour cup
baking soda into drain followed by 1 cup white vinegar.
Once the fizzing stops pour in boiling water to finish
job.

From Health Coach email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
Fitness Minutes: (61,344)
Posts: 6,573
9/2/12 8:05 A

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Parsley is not just for garnish. Did you know parsley
is a great body cleanser? It helps in reducing gallstones,
kidney stones, and maintaining healthy blood vessels.

From Health Coach email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,327)
Fitness Minutes: (61,344)
Posts: 6,573
8/27/12 8:50 A

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Good posture will strengthen abdominal muscles and
support your back. To improve your posture, bring
your head and neck back and breathe in to tighten
your stomach.

From Health Coach email

CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking.

Check out Corrosion of Conformity, we would love to have you join!
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491


"May you have
the vision to recognize
the door that is yours,
courage to open it,
wisdom to walk through.
- Jan L. Richardson



 current weight: 125.0 
 
130
128.75
127.5
126.25
125
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