Thursday, June 14, 2018

The Best Of You: KEEP CALM:  10 MINUTES TO RELAXATION.Breathing w...


Breathing w...
: KEEP CALM:  10 MINUTES TO RELAXATION. Breathing works to still your mind by hacking your body-brain systems.  When you feel relaxed, your...


Breathing works to still your mind by hacking your body-brain systems.  When you feel relaxed, your breathing slows down.  Recent studies support the use of breathing to relax and calm the mind.

One technique to help you:

The easiest is called 2-1-4:
  • Find a place where you can be alone and comfortable
  • Close your eyes and feel your body relaxing
  • Inhale for two seconds
  • Hold your breath for one second
  • Exhale for four seconds.
Pay particular attention to the out breath.  Repeat this pattern for 5-10 minutes.

Hope this will help you to relax and remain calm.  Harriet


Wednesday, May 23, 2018


MYTH 1:  More exercise yields more weight lost.
 Logging more hours at the gym actually yields diminishing returns.

** Shoot for daily half-hour sweat sessions at a high intensity.

MYTH 2: To successfully diet, it's all or nothing.
Forget those dramatic diet shake-ups.

** Make one small tweak a month.  And program a daily reminder into your phone.

MYTH 3:  Healthy snacks are a must.
Dieters who didn't snack between breakfast and lunch lost nearly 5 lbs. more weight 
over a year than morning snackers. 

**Skip the morning snack, unless you have to go more than four hours until lunch.  
Snack that's satisfying: one includes protein, fiber-rich carbs and a little fat, such as
an apple with peanut or almond butter or a corn tortilla with a slice of low-fat cheese.

MYTH 4:  Thin models are inspiring.
That skinny, bikini-clad celeb taped to your fridge is probably working against you.

**Use a picture of yourself when you were a healthy weight--or pick a realistic model
for inspiration.

Making small, consistent changes fits more easily into people's routines (than radically
altering your diet, says Dr. Brian Wansink, EatingWell advisor and professor of 
marketing at Cornell University.

Harriet Cole (


Thursday, April 12, 2018

To Lower Your Risk, Start here!


Parade Magazine article on steps to reduce risk of Alzheimer's:

  • Know your numbers - get basic blood tests, learn your blood pressure, and body mass index.
  • Take a cognitive test - one you can take at home, 15 minute SAGE test (for a link, go to
  • Hang on to your muscle - we lose  1% of muscle mass a year if we don't do anything about it.  Mix aerobic and resistance/weight training helps burn fat.
  • Maintain a healthy weight - there may be no such thing as "fat but fit," recent studies say.
  • Eat "green, lean and clean." - Almost every brain benefits from a plant-heavy diet (veggies, beans, whole grains, nuts, seeds) with lean protein (fish, especially) and low fat dairy.  Grass-fed dairy and meat have less fat.  Use extra-virgin olive oil for everything.
  • Go fishing - Brain food.  Fatty fish twice a week includes salmon, albacore tuna, mackerel, lake trout and sardines. Omega-3 supplements with DHA and EPA may be a benefit.
  • Pass on late-night eating -at least 8 hours of sleep. Stop texting, checking email and watching TV 30 to 45 minutes before bedtime.  You will sleep better.
  • Balance stress with downtime - every 4.5 years of work stress lead to one additional year of brain aging. Yoga, acupuncture, and regular vacations all help.
  • Keep busy and connected - Hobbies and friendships both relax and challenge the brain to learn new things.  Social contact protects it. Word on cross words and brain games is mixed--remember there is no one magic bullet.
  • Visit the dentist and the eye doctor-Untreated dental problems can cause problematic inflammation.  Vision or hearing loss can lead to social isolation.
  • Take up the ukulele-Music's benefits to the brain helps.  Listening revs you up for exercise and calms stress, but playing or singing is even better.
  • Don't smoke-you knew that.
  • Consider genetic testing - It won't tell you whether you'll get the disease as only a few genes have been linked to Alzheimer's so far.  Best studied is APOE which helps regulate fats.
  • Join a clinical trial - Early intervention research is our best chance to cure the disease, says Harvard neurologist Reisa A. Sperling.  The first person cured of Alzheimer's disease will be in a clinical trial.  Search for studies at
 Go to to take an Alzheimer's course, find links to the SAGE cognitive test. 
Thank you, Paula Spencer Scott, for this excellent article.     
Harriet Cole

Tuesday, January 23, 2018

Thought for the day:

Being we are in a political climate every day, I found some GREAT TRUTHS and 
here is one that is clever:


Monday, September 11, 2017

How to stop suffering from "Procrastinationitis?

  • GIVE YOURSELF A DEADLINE!  Put it on your calendar in RED
  • BLOCK OUT TIME!  How long do you need?  60 - 90 minutes an appointment with you!
  • TAKE AWAY ALL OTHER DISTRACTIONS!  Turn off the phone and internet.  Give yourself a gift of focus.
  • SET THE TIMER!  Tell yourself you only have to work on this thing that you don't want to do for the next hour.  You can do anything for an hour, right?  Set the time and get to work.  You just might be surprised at what you are able to get done!

St. Augustine quote, "God has promised forgiveness to your repentance, but He has not promised tomorrow to your procrastination".

Live with purpose my friends!   Harriet



Do you procrastinate?  Going to do it later!  No time, too busy!

Words of wisdom from : George Bernard Shaw

"If you take too long in deciding what to do with your life, you'll find
you've done it!.

Have a good thoughtful day!  Harriet