I Won 1,000 Entrecard Credits!

I never win anything... WAIT... I won!! I won!! I was one of 5 winners who received 1,000 Entrecard credits from Problogger.net. Problogger.net is a site dedicated to helping other bloggers learn the skills of blogging, share their own experiences and promote the blogging medium. After Darren Rowse (the owner of Problogger.net) Interviewed Entrecard’s Graham Langdon he ran a competition to give away his Entrecard credits to some lucky ProBlogger readers. Out of 191 entries, I was one of the 5 who won! Thanks Darren!

If you are a blogger, you have probably heard by now of Entrecard. For those of you who haven't, I'll briefly explain it.

If you look in my far right sidebar under the title Blog Of The Day, there is a 125 x 125 ad space. This is an Entrecard. If you click it, it will take you to a blog of another Entrecard network member.

What is Entrecard and how does it work? It's defined as 'a free social advertising network for bloggers'. With a 125×125 space that you can create or get from Entrecard you can advertise, for free, on any blog in the network. You pay for your ad space with Entrecard Credits instead of real money. You earn your credits by visiting other blogs and leaving your card for the owner.

Here is an example of my Entrecard:









Entrecard can help increase traffic to your blog in two ways: 1) members visit your site to click on your Entrecard to earn credits. 2) Visitors to sites where your Entrecard is advertised click to visit your blog.

Entrecard can definately be addicting! I've devoted more hours to reading blogs than I care to admit in the past week. However, it's been a lot of fun and I've actually learned a few things along the way.

So while you're here, be sure to show some love to fellow bloggers and click on the Entrecard!

Thanks!

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Are You A Big Mama?

At least your baby might be smart! It seems the wider a pregnant mom's hips, the more likely she is to give birth to a child with an above-average IQ! Turns out the extra hip fat stores polyunsaturated fatty acids, nutrients that are critical for the development of a baby's brain.

Source: Woman's World, Jan. 28, 2008

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Go Take A Walk! (or Run)

Walking is the easiest form of exercise you can do. Anyone can lace up their shoes, put one foot in front of the other and head out the door - no fancy equipment required! If, however, you're finding yourself less than inspired, maybe these benefits of walking will get you moving.

• Flattens abs and more. "You can help strengthen your core, tone your glutes and get lean defined legs by running or walking regularly," says Ed Laskowski, M.D. codirector of the Mayo Clinic Sports Medicine Center in Rochester, MN.


• Outdoor cardio time relaxes you. According to a study in the American Journal of Preventive Medicine, people who walk, run, or cycle on community trails at least once a week are twice as likely as people who rarely use them to get the recommended amount of daily exercise.


• May make you smarter. A study from Japan found that individuals scored higher on intelligence tests after participating in a 12-week exercise program of running for 30 minutes two or three times a week.


• Is a no-fail way to lose weight. A study from the Center for Physical Activity and Health at the University of Tennessee in Knoxville found that women who take 10,000 steps per day (about five miles) have lower body-fat ratios and waist and hip circumferences than their less active counterparts.


• Provides huge heart-health benefits. Walking increases HDL (good) cholesterol, lowers blood pressure and assists with weight control," says Dr. Laskowski.


• Helps you stay young. Walking is an excellent weight-bearing exercise that helps preserve bone marrow density and prevent osteoporosis or lessen its effects," says Dr. Laskowski.


• You help save the planet. The Worldwatch Institute reports that walking or running four miles instead of driving keeps about 15 pounds of pollutants out of the air that we breathe.


• Boosts your mood. Walking and running improve your sleep quality, mental performance and attitude throughout the day," says Dr. Laskowski. Another study, at the University of Texas at Austin, found that after walking on a treadmill for 30 minutes, people suffereing from depression reported feeling better overall and more vigorous than before they exercised.

I went for my walk today, did you?

Source: Fitness, March 2007.

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Ab Workout

My goal is to workout three to four days a week. (shouldn't that be everyone's goal?) I love going to the gym and taking classes but I have days when I have no other reason to leave home and so it seems silly to use the gas and time to make a 15 minute drive (one way) to the gym -- especially if I can do an effective workout at home. I prefer to ride my bike or walk, but when it's cold like today (high of 32 degrees) I usually stick with my exercise ball, hand weights and favorite workout videos. In an attempt to make it interesting, I spent a few minutes this morning looking for something new to do on YouTube. I'm trying to find good upper body, lower body, and ab workouts, and then I will post the ones I like here for you to try. Today I did this ab workout, and though only 8 minutes and fairly easy, my abs burned! Try it yourself and tell me what you think!

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HELP! I'm Gaining Weight!

When you first start noticing your weight creeping up, what should you do?

According to Joy Bauer's answer to this question, in the February 2008 issue of Self, you need to first identify the reasons for the change. Are you spending too much time with Ben & Jerry? A food diary can help you uncover subtler sources of added calories, like large portions or extra cocktails. Scaling back your intake to your pregain level should halt or even reverse the trend, but for faster results, also try these tips:

• Make your sandwiches open-faced. Bypass the top slice of bread to save 70 calories. If you eat a sandwich a day, you'll shave off 490 calories a week!
• Eat slowly. Turn off the TV, have a seat and savor the flavor of every bit. Research shows that women take in about 67 fewer calories per meal when they slow down.
• Skip salad dressing. Use balsamic vinegar instead. Dressing can be 75 or more calories per tablespoon, so this trick saves at least 150 calories per salad!

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Six Tips To Keep Sniffle-Free This Cold & Flu Season

Americans will get up to one billions colds and over 50 million cases of the flu this year. But you may be able to avoid getting even one sniffle with these doctor-tested tips that can be found in the January 21, issue of Womans World.

1. Take A Walk. "Moderate exercise like walking for 30 minutes a day can help prevent colds," says Cornelia Ulrich, Ph.D. Researchers think exercise boosts your immune system by flushing bacteria out of your lungs and sending antibodies through your system more quickly.
2. Give Your Toothbrush A Smart Rinse. Soak it for a minute in Listerine or another antiseptic mouthwash daily. It'll kill any germs left on your brush from sitting out or cleaning your mouth. No mouthwash? Rinse brushes in hydrogen peroxide, another proven germ-killer.
3. Skip The Hot Water. You may think it gives you more germ-killing power when you wash your hands, but hot water dries out hands--leaving them cracked so more viruses can enter through the skin. Instead, use lukewarm water, and soap up twice to remove germs.
4. Watch For This Germ-Spreader: Doorknobs, especially in public places, where lots of germy hands touch them. To be safe, open doors with a paper towel, or use a hand sanitizer immediately after contact. At home, you can sanitize doorknobs and any other shared items.
5. Eat The Proven Germ-Fighting Foods. Antioxidant-rich foods boost your immune system and help improve lung function, so you're less susceptible to germs," says Dr. Norman H. Edeiman, of The American Lung Association. Try vitamin-C-rich citrus fruits like oranges, or salad greens like arugula, which have anti-viral properties.
6. Go Easy On Yourself! Studies show that folks who put too much pressure on themselves get more colds than those who don't! The reason: Stress can lower your immune system, making you an easy target for germs!

And if you do come down with something, be sure to reach for the Zinc at the first sign of sniffles. Studies show that it can shorten the duration of a cold by almost 50%!

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High Cholesterol? Eat Your Oatmeal!

Oatmeal's Health Claims Reaffirmed, Study Suggests

We've been hearing from Quaker, since 1997, that Oatmeal was good for lowering cholesterol. But it may be even better than was first thought.

ScienceDaily (2008-01-09) -- The link between eating oatmeal and cholesterol reduction is stronger than when the FDA initially approved the health claim's appearance on food labels in 1997, a new study shows. ... > read full article

His report says studies conducted during the past 15 years have, without exception, shown:

• total cholesterol levels are lowered through oat consumption;
• low-density lipoprotein (LDL, the "bad" cholesterol) is reduced without adverse effects on high-density lipoprotein cholesterol (HDL, the "good" cholesterol), or triglyceride concentrations.

In addition, more recent data indicates that whole-grain oats, as part of a lifestyle management program, may confer health benefits that extend beyond total cholesterol and LDL cholesterol reduction, Anderson said.

Recent studies suggest eating oatmeal may:

• Reduce the risk for elevated blood pressure, Type 2 diabetes, and weight gain
• Reduce LDL cholesterol during weight-loss
• Provide favorable changes in the physical characteristics of LDL cholesterol particles, making them less susceptible to oxidation (oxidation is thought to lead to hardening of the arteries.)
• Supply unique compounds that may lead to reducing early hardening of the arteries

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Does Being Young And Overweight Mean You'll Be Old And Overweight?

Just because a young girl is pudgy, does that mean she'll also be an overweight adult? Quite possibly.

After a follow-up of 30.1 years of 448 women, a study found that girls who were overweight before menarche were 7.7 times more likely to be overweight as adults!

The study also took into account the age that the girl had her first period and found that early menarche (at 12 years of age) did not elevate risk. It seems to be the early weight that makes the difference, not how soon a girl has her period.

The study is published in the September issue of the journal Pediatrics.

Several previous investigations had already reported that early menarche is associated with adult overweight or elevated BMI (Body Mass Index). But Aviva Must, an associate professor at Tufts University School of Medicine in Boston, was concerned that "a widespread belief was forming that the timing of menarche was itself linked to later weight status."

What conclusion can we draw from this? "Kids who struggle with their weight become adults who struggle with their weight." "These findings are significant because they show us where our efforts should focus: childhood obesity," she said.

To help your overweight child, be supportive, encourage healthy eating habits, encourage daily physical activity, and discourage inactive pastimes. Learn more at The Weight-Control Information Network, http://win.niddk.nih.gov/publications/over_child.htm.

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Don't Let Your Snacks Sabotage Your Diet

When I sit down with a bowl of popcorn, it doesn't matter how small or large it is, I'm going to eat it all. Apparently I'm not alone. It seems many of us are unconsciously overeating foods that we think are healthful.

When Cornell University professors hosted a group of movie watchers, they gave each guest a bag of low-fat granola. Half the group's granola was labeled low-fat, while the other half's was marked regular. At the end of the flick, the low-fat group had eaten 50% more than those who thought they were eating regular--a total of 249 calories, the amount found in a glazed doughnut!

Moral of the story? Keep calories from snacks in check by portioning 150 to 200 calories' worth into a ziplock bag or bowl. --And only buy the mini-bags of popcorn!

source: Prevention, January 2008

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Does Mama Need A New Pair Of Shoes?

If you're like me, perhaps you too are perplexed as to when exactly you need to purchase new sneakers. It's said that even though they may look new, the materials that cushion and support your feet may be worn out, thus leaving you prone to injury.

The typical advice is to replace your sneakers every 300 to 500 miles. But that can be hard to calculate if you bike one day and kickbox the next. Instead, toss them after 150 hours of activity, says Tom Brunick, director at American Sporting Goods and footwear expert. That's every 5 months if you wear them for an hour a day.

Is it time you went shoe shopping?

And to help out the environment, be sure to visit http://www.letmeplay.com/reuseashoe and find out how you can recycle your used shoes.

source: Prevention, January 2008

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New Year, New You? --Making New Year's Resolutions Count!

Are you one of the millions of people that made the New Year's resolution to lose weight, get healthier, or exercise more? If so, will you actually follow through?

If you just say you want to do something with no game plan, it's very likely you won't accomplish your goal. Studies show that the majority of New Year's Resolutions are not accomplished. But you can be in the minority! You can make this the year that you reach your goals! All it takes is a little preparation and determination!

I found a great article dealing with this subject at Goal Setting Articles: Making New Year's Resolutions Count. Some of the information it outlined is below.

1. Choose The Right Resolution. Failure is virtually assured at the offset because the resolutions are not made with serious intent and deliberation. The first trick is to choose the right resolution, for the right reasons. Give some thought to what you really want and why you want it. Identifying the "why" helps you avoid setting goals for the wrong reasons. Next, decide how difficult to make your resolution. Optimal performance comes from goals that are difficult, but not so difficult that we don't believe they can be accomplished. Finally, be specific about your resolution and make it official. A resolution "to lose 15 pounds by April 30th" is much more effective than the ambiguously phrased goal "to lose weight." Once you've decided on the wording, formally commit. Make the commitment formal. The more ceremonious, the better.


2. Create A Plan. Most resolutions fail because people stop once they've made the resolution. Upon clarifying the exact goal that you are setting, next create a plan for how you intend to accomplish your goal. With any reasonably good plan, you are fairly likely to make significant progress or actually accomplish your goal. Without a plan, you are very unlikely to succeed. The key to constructing a good plan is to identify the exact steps that you will take toward accomplishing your goal, and assigning due dates to those steps.


3. Stay On Track. With a good plan in hand, making significant progress toward your goal may require very little discipline for those who live strictly by daily planners and love nothing more than checking off items on our to-do lists. But for those of us who can use a little help with staying on top of details, the answer, once again, is to seek outside help. The idea is to find some external thing that keeps you motivated, such as a personal fitness trainer.


4. Remain Flexible And Keep Going! A recent realization among goal-setting experts is the need to continually modify our approach—sometimes even changing or abandoning a goal altogether. The reason for this is that circumstances beyond our control frequently crop up at the most unexpected and inconvenient times. So long as we build flexibility into our expectations, we can simply adjust things as we go. It's therefore best to periodically reevaluate our goals and plans, perhaps once per quarter for a year-long goal such as a New Year's resolution. Finally, the flip-side of setting difficult resolutions is that you must remember to acknowledge partial success. Losing 15 pounds is cause for celebration, even if your original goal was to lose 20 pounds. If you are just one step closer to your goal, then you are better off than before you began. Pat yourself on the back and keep on going!

If you need more help setting your resolution and planning your course, the MyGoals.com website is a resource devoted to "helping you identify and accomplish anything you set out to do." The site is designed to "help you easily structure a plan of attack, breaking your goal into manageable, bite-sized tasks. We then help keep you on track, making adjustments along the way, until you've reached your goal."

So what are your goals for 2008? Let me know and I'll be glad to check-in on you and help hold you accountable!

Have a great 2008!

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New Year, New Look

I've been toying around with the idea of changing my blog's template for a while now and I finally got around to it this weekend... just in time for the new year! My previous template felt too disorganized and messy to me. This one is much cleaner, thus easier to read. The posts are now on the left, which makes more sense to me since I read from left to right. And best of all, I now have a category menu! It did take me a few hours, which is why I haven't had a new post in almost a week, since I had to copy all my widgets in Notebook and then insert them all again. But I think it was worth it! Let me know what you think of the new look and if you have any suggestions to make it better. Now, it's back to posting... to help you live your best life! Thanks for stopping by!

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