It’s a short piece of paper and there’s a short list written on the other side and no I’m not sharing — it’s MY list. But I’d like to encourage you to make your own list. A short one. List a few things you would like to accomplish by December’s end. You know things that you know would be good for you. Things that would improve your well-being. Things that would bring a smile to others and put a happy in your own heart.
Okay. One thing on my list. Do you see those 3 little orange checks? Yep. Three days so far. I started with 5 minutes and today I upped it to 15. Well, actually I gave it one more minute after my phone timer played. And get this ALL those stretches were FLOOR stretches. No jumping jacks or strenuous stuff — and yet I can feel the difference in just three days.
I started this because my back was stiff and discomforting with every move. Bending was a chore; so I made a bridge. Something like this. Not so high for me — I am 67 years old. 🙂
No push. No strain. Just breathing and calming. I don’t do a lot of reps up and down — I just do a couple or three of holding the bridge for a count of 60. And relax for a count of 30 (give or take) in between.
And today with my legs folded in front of me, I stretched my arms forward, palms on the floor moving slowly forward along the floor until my forehead touched the floor in front of me. I am serious. I have not been able to do that in YEARS!
Stretching slowly, comfortably, breathing calmingly has worked!
I am so thankful I made that short list and so thankful I am slowly checking them off.
Make a list. Checking them off is a blast!
No. I wouldn’t say they are beautiful by our normal definition of beauty, but I would say, aren’t they amazing?!
Protecting endangered giants
In honor of Wildlife Conservation Day, we’re looking at these two white rhinos strolling through the Amakhala Game Reserve in South Africa—with a friendly oxpecker bird on their tails. The large anklets they’re wearing are used to track the endangered animals and protect them from poaching. Both white and black rhinos live in open savanna, but the adult rhinos’ only real predators are humans who hunt them for the illegal trade of their horns. Although they are known for being large, tough animals, rhinos are easily poached during their daily visits to the watering hole. Southern white rhinos now thrive in protected sanctuaries like the Amakhala Game Reserve. But the northern white rhino subspecies is believed to be extinct in the wild with only a few captive individuals remaining. Black rhinos have doubled from their low point over the past two decades, but still number only a fraction of their population in the early 20th century.
When kids in the study switched from having irregular bedtimes to having a regular bedtime there were measurable improvements in their behavior. “This shows that it’s never too late to help children back onto a positive path, and a small change could make a big difference to how well they get on,” she explains.
In a follow-up study published in 2017 the researchers found that irregular bedtimes don’t just impact behavior, but can also put kids at risk for obesity and low-self esteem, and tank their math scores. Regular bedtimes, on the other hand, can have a positive impact on a kid’s development, health and behavior.
So the next time you’re tempted to let bedtime slide, remember that by being strict with bedtime you’re not only protecting your own sleep and self-care time, but also protecting your child’s circadian rhythms and happy tomorrow.
Read the complete article HERE.
That explains it! . . . I had four hours last night!
The article is titled: Everything You Think You Know About Carbs Is Wrong by Rachel Schultz
“The consequences of unhealthy carbs are what give us this false association: A small 2013 study in American Journal of Clinical Nutrition had 12 people eat the same number of calories, but from foods that vary on the glycemic index (a measure of how quickly your blood sugar shoots up).
Researchers found that after people ate foods high on the glycemic index (i.e., white bread, white pasta, and processed carbs), they were hungrier and had more activity in the parts of their brain associated with reward and cravings in the hours after eating, which directly influences what you’ll eat at your next meal. When they ate non-processed foods low on the glycemic index, this wasn’t a problem.
At the end of the day, gaining weight is still about excess calories in, Young says. And healthy carbs are loaded with fiber, which aids in satiety, helping you feel full and signaling to you when to stop eating so you don’t over eat, she explains.”
And there’s much more to read HERE.
You’re Welcome. 🙂