Karen Lewis'
compliments of
Karen Lewis Office: 573-247-5600 salem-missouri.net karen@salem-missouri.net 103 East 4th Street Salem, MO 65560
Out with the old and in with the new! Parties galore, last minute plans springing into action and lots, and lots of confetti! Whatever could it be? Goal setting, resolution making and willpower getting a major work out? With all the change in the air, it must be New Years! This month in Welcome Home magazine start the New Year off right! Tired of feeling down in the dumps? We know the secret to being happier, and it’s far less complicated than you think. Is one of your New Year goals to explore aqua fitness? We have the lowdown on why it is good for your mind and your body. If you are cleaning up your eating habits and wondering if fresh veg-gies are worth the price vs. frozen check out what waits in our pages. This and much more awaits you in our pages!
compliments of
Karen Lewis 573-247-5600 · 573-247-4447
Visit My Site Email Me 103 East 4th Street Salem, MO 65560
Recipe and Design Write On Revamp
Warm Citrus Cider
Hands-on Time: 20 min.; Total Time: 25 min. Yield: Makes about 4 1/2 qt.
Ingredients • • • • • • • •
1 gal. apple cider 2 cups orange juice 1/2 cup lemon juice 1 orange, sliced 1 lemon, sliced 1 1/2 teaspoons whole cloves 3 cinnamon sticks Garnish: apple slices
Preparation 1.
Bring apple cider, orange juice, lemon juice, orange slices, lemon slices, cloves, and cinnamon sticks to a boil. Reduce heat; simmer 10 minutes. Discard solids. Garnish each serving with an apple slice, if desired. Serve hot.
What You Need: •
Rescued frame, mirror or window
•
Paint color of your choice
•
Chalkboard paint
•
Painters tape and plastic wrap
Instructions:
1. Tape off the inside of the frame and cover the inside area with plastic wrap. 2. Using the paint color of your choice, paint the frame. Let dry completely and apply additional coats of paint if needed. 3. Remove the tape from the inside of the frame and tape off the outside of the frame. 4. Apply the chalkboard paint to the area inside the frame following the directions on the package. (it may require several coats) 5. Find the perfect place to hang your masterpiece and get writing!
Southern Living NOVEMBER 2009 Courtesy of Better Homes and Gardens.com
8 Stupidly Simple Weight Loss Tips People tend to get scared when they hear they are going to have to get a major diet plan. Though is not nearly as scary as it sounds. Losing weight can be one of the most frustrating things to do. There is so much information and misinformation out there that's it hard to know who to listen to.
routine does ring a bell, doesn't it? You see, when you eat less, you force your body to slow down its metabolic rate because it would now rather save than lose energy, due to the huge time gap between meals.
1. Lessen your food portions. Unless you are training for a major athletic event, you can limit your meat intake to 200g of meat or chicken and 300g of fish. Avoid returning for second helpings.
6. Stay far away from fast food. This food is full of trans fats and saturated fats and do nothing but clog up those arteries. When eating out, quick but healthy choices include Subway sandwiches, sushi, stir fry or grilled chicken. And no chips!
2. If you eat the same foods over and over again, you're going to get bored – unless they're foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though.
7. When you start to lose fat, you're probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… "stuck" moments, in which you'll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don't plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
3. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven's sake, don't just shop in the "diet" section of the store. You can still (likely) eat the same things you've always eaten, just not so much of them at any one time. 4. You'll do more than burn calories — you'll cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal. 5. While this might sound surprising to many, it is a common advice given by many fitness instructors who advise their clients to eat six meals a day. Now, the six meals a day
8. Not just any frozen dinner, but one designed for weight loss. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. An easy way to keep dinner calories under control is to buy a pre-portioned meal. Just make sure that it contains only one serving. If it contains two, make sure you share. Written by Charles Zoe. Courtesy of Articlesbase.com
It All Adds Up In Your Fitness Goals
Fitness goals are often a matter of counting just about everything we do.
Perhaps it's the steps down the staircase, maybe the calories in your lunch, or it could even be the clock on our exercise timer. Our fitness goals essentially leave us calculating what we need to do in order to get healthy and maintain our physical well-being. There are essentially two basic parts to every fitness program: Diet and Exercise. When separated, neither seems to be very effective, but together they allow us to reach our fitness goals. However, there are several factors that we need to keep in mind when we start calculating our fitness goals, because what we eat and how we exercise will affect what our body will do.
Food for fuel  Diet is essential to maintaining a healthy weight and body. Calories are the fuel source for our body, and when we don't use all the fuel, it is stored up in the body, accumulating as fat cells that can weigh us down. Foods that are high in calories are essentially higher in fuel, which is what we need, to a certain degree. Simply cutting out calories can leave you without energy, and thus you will be lacking in the motivation you need to stay active. So, it is important to calculate how much fuel you need during the day. Because each person's body is slightly different, there is no firm base to calculate from, and each person should always discuss a healthy caloric intake with a professional dietitian. Luckily, while the importance of diets hasn't been emphasized by some centers in the past, many dietician programs have become increasingly popular, especially in the fitness centers of Westlake Village. Because diets are designed to work best with a physical activity program, many sole dieters see little results without accompanying it with activity. It can take a much longer period of time to regain a healthy balance of the body. Of course, those that practice an active lifestyle, but fail to ensure a quality diet are susceptible to the same conditions of an unhealthy lifestyle.
Your body equals what you need  The metabolism of the body depends on your initial physical condition as well. Weight is actually gained exponentially by those who have higher obesity levels, since the body isn't able to properly maintain itself. At the same time, your body will actually use more energy and fuel to move around in comparison to someone who carries less weight, but is performing the same task. While being obese may seem like it would slow you down, when you become active, you're ability to lose weight increases exponentially. As you lose weight, you use less fuel, which is when you will need to reevaluate and recalculate your caloric intake. Dieting properly will affect how your body's metabolism coincides with your physical workout. Taking in fewer calories than your daily activities requires is important to remember. But, there is also the factor of the quality and timeliness of your daily diets. Eating one large meal will actually make your body think it is starving, resulting in your metabolism, and energy, dropping below healthy levels. Time meals and snacks so that the fuel and energy they provide will be used properly and effectively before and after any rigorous activities. Quality food intake is imperative to a healthy body. Certain types of food products have different effects on the body, such as sugar and carbohydrates. While not all of them are going to benefit your fitness progress, there are certain food sources that you need to include in your diet. Vegetables, fruits, nuts, and whole grains contain essential vitamins, nutrients and enzymes that the body needs to digest and metabolize what you're eating. In addition, these types of foods are often low in calories, meaning that you can eat more without greatly affecting your target caloric intake goals. While not all fitness programs cover the importance of how diet and fitness work together, it has become a growing trend in many fitness centers throughout southern California, specifically in Westlake Village. The locations strive to work with fitness seekers who want to lose weight and develop their body in a healthy way. Making good food choices is perhaps the most essential element to a fitness seeker's diet. Simply focusing on calculating caloric intake isn't enough. You also need to add up the vitamins and nutrients that your body needs, by providing your fitness program with foods that will benefit your body.
Written by Drenched Fitness. Courtesy of Articlesbase.com
In The Kitchen
Cake Pops Ingredients • 1 pre made cake (we like the boxed version) • 8 ounces of frosting (or so) • Wilton lollipop pop sticks • Melting chocolate (any color) • Styrofoam block • Wax paper • Cookie pan • Food coloring (optional) • Sanding sugar (optional) Preparation:
3.
4.
remember – you can always add frosting, not take it away, so add about 6 ounces of frosting to your crumbled cake, then add a little more as you go. For a standard box cake, you shouldn’t need more than 8 ounces. Think about a snowball when you’re trying to determine the perfect consistency. You want something that holds together, but isn’t so wet or moist that it falls apart easily. The consistency you want is one that’s easily molded and will stay sturdy after it’s dipped in melted chocolate. Roll your cake and frosting mixture into a ball using the same tried and true meatball technique. Try to get the cake balls into equal sizes by using a teaspoon to measure. Place the rolled balls onto a wax-line cookie pan. After they’re all made, place the pan in the fridge for about 10 minutes or so. While you cake balls set, melt your chocolate. I like the double boiler method best! After they set, reheat your chocolate and once cooled, dip the cake balls into it. You want to dip and turn at once to coat the cake entirely. Place stick side down into a styrofoam block to set. Sprinkle with sanding sugar is desired.
5. 1. First, bake your cake. Transfer it to a wire rack to cool and once it’s OK to handle, crumble. You’re looking for a fine texture here with no big clumps. You may have to remove tougher pieces 6. of cake – like the corners or bottom edges. Just eat those! 2. Once your cake is crumbled, it’s time to mix in your frosting. I find it’s best to use the back of a metal spoon to mix it in. It’s important to Repeat for each cake pop and you’re done!
Courtesy of custompartytime.com
Health & Wellness
Swimming One of the considerations for any type of fitness regime is the cardiovascular workout you will do and there many options available. One option is to do a combination of exercises, taking advantage of the kinds of exercise you enjoy. The benefits of a cardio workout are numerous such as improving the health of your heart and increasing your energy levels. There are a number of outdoor and indoor activities that can help to get your blood circulating. Read on so you can see how swimming may be the cardiovascular exercise for you. With swimming, your body weight is supported by the water and, hence, your muscles receive minimal stress. Consider running as a form of cardio activity but you need to be very careful, even with proper footwear, that you don't put a lot of strain on your joints. As with many other forms of cardiovascular exercise, there's always the possibility that you can seriously injure yourself. If you swim, you will not have this problem and this
is why professional athletes usually take to the pool when they are trying to recover from injury. It is not hard to get started with swimming although there is some preparation and planning needed. The type of swimwear called for is different if you want to swim seriously and you will need a good pair of goggles and maybe a swim cap too. Next, you'll need to find a pool where you can swim your lengths with little interruption. When you are ready to begin your swimming program, you'll need to go two to three times a week in order to make the best progress. You can vary your routine with various types of swimming so you will remain interested and so you can adequately exercise every part of your body. At times, try to swim as many lengths as you can in a set amount of time and on other occasions try to alternate between fast swimming and short distance sprints. You can try a variety of
strokes during your practices and, as you become a stronger swimmer, you may want to improve your techniques even further by using specific swimming aids. If you are using swimming as a component of a cross training fitness regimen, try to structure some of your gym exercises to benefit the way you swim. By focusing your efforts on specific muscles and flexibility, your swimming technique will get better and, alongside it, your motivation to go on with your swimming exercise routine. A big plus that you will experience is developing a terrific swimmer's body which will lead to a feeling of good health. Obviously, eating healthily is a big part of physical health. It is sensible to start small. Getting rid of mayonnaise calories is simple enough to do but will give impressive results. Without any doubt, swimming provides fantastic cardiovascular benefits as well as the certainty that your body is in its best form. Courtesy of Articlesbase.com
How To Be
Happier
All people set goals, which they assume will bring them happiness. People who do not achieve happiness simply set the wrong 'How to be Happier' goals. What is the essential difference? How to be Happier: Factor One People who seek happiness in the accumulation of stuff are doomed to remain unhappy at a basic, deep down, forever, level. Having stuff (cars, houses, boats, jewelry, fine clothes, etc.) can be fun and enjoyable but never confuse those things with deep down forever happiness. How to be Happier: Factor Two People who seek happiness by establishing great power for themselves are also doomed to an unhappy existence. Having power may contribute to ones sense of safety and security. It may even require others to act as if they are your friends and as if they respect you. The friendships and respect one acquires through power are typically shams as demonstrated by the fact they evaporate once the power is lost. How to be Happier: Factor Three A close corollary to Factor One above is to seek happiness by accumulating wealth. Again, it my be used to contribute to ones momentary fun and pleasure but those never equate to basic, deep down, happiness. The happiest wealthy people I have ever known are those who take great pleasure in giving most of it away to worthy people and causes. How to be Happier: Factor Four Seeking happiness through fame is a lot like seeking happiness through power. If you find that you need to be famous to feel good about yourself, you still have major happiness problems because you are relying on others to make you happy – to adore or idolize you – rather than finding happiness within yourself. How to be Happier: Factor Five So, if the answer to how to be happier cannot truly be found in stuff, power, wealth, or fame, what's left? Consider the indisputable, essential, basic, behavior necessary for the survival of the human species. It defines happiness at the most fundamental biological and social levels – the truly human levels. Until the world is populated with people who each regularly contribute to an environment that is safe, pleasant, friendly, productive, fair, accepting, and reasonably predictable, life can never be free of fear, sadness, and low self-esteem - the big three contributors to a lack of deep down forever happiness.
To achieve the ultimate in personal happiness there is only one proven and defensible route: Every day, know that you are doing what you can to improve the lot of folks in your little corner of mankind. Living among thieves, killers, greedy, dishonest, and maladjusted people cannot allow one to experience true, forever, happiness. In such situations life will always be clouded by fear, uncertainty and anxiety. Fix those social human problems and you will find deep down forever happiness. If, when you go to bed at night, you can honestly believe you did things that day that contributed to making the world a better place for humanity, you can experience that remarkable, genuine, powerful, deep down feeling of genuine happiness. If, instead, you tend to lay there and tally up the number of people you defeated or put down in some way, or managed to move aside to improve your position or how you used your resources in greedy, self-serving ways instead of for the betterment of mankind, any pseudo-positive feelings you may have will not only be fleeting for you but signal that you have all quite selfishly contributed to the ultimate destruction of mankind. How could such activities possibly bring happiness? The bottom line answers to, "How to be happier," are to give rather than take; help rather than hurt; sow rather than reap; build rather than destroy; and cooperate rather than compete. If your mind is set so it can't do good, there are self help programs that can help you move toward true happiness. Written by Tom Gnagey, courtesy of Articlesbase.com.
Eating fruits and vegetables everyday gives you that Bio-Energy you need to keep an active and healthy lifestyle. A hearty serving daily means you get a fount of essential fiber, vitamins, minerals and phytonutrients great for fighting those damaging effects that free radicals can bring into your body. You already know that healthy portion you must take and yet, you find yourself lost in an aisle of fresh and frozen produce. You have probably read hundreds of ads saying that choosing fresh means health. The question now is: Should you head to the nearest freezer and grab those frozen fruits and vegetables sold in bags? Or should you choose fresh picks instead? Myth: Fresh Fruits and Veggies are Better than Your Frozen Variety. Basic common sense will tell you to pick the fresh ones, but there is an evidence that frozen fruits and vegetables offer the same nutrition, or even better. Way back in 1998, the FDA or Food and Drug Administration have confirmed this fact. These frozen treats are blanched and frozen within the same day of harvest. The only process it took was steaming, which then is packed instantly to preserve its nutrients. This means you get the same healthy treat after opening a package. There is also a better way of freezing fruits and vegetables through Lyophilization or freeze-drying technique. Originally done for Bio-Tech industries and pharmacies, freeze-drying makes it possible to store and eat foods - without the need of freezers. Mountain climbers and astronauts find these health foods healthy. Only water is removed, making your hearty treats compact and easy to carry. In the end, it's better to eat any fruit and vegetable, than none at all. Fresh choices can give you that flavor, juice and crunch you always crave for, but frozen produce gives you an extra shelf life. The option is always yours to make. Just keep in mind to skip those canned versions full of extra sugar, salt and unhealthy preservatives. Remember that having variety will keep your goal of eating fruits and vegetables for the long run. You can buy many kinds – fresh, frozen or even dried. Fresh fruits will always look prettier in a fruit bowl than your frozen or dried variety. You can even enjoy your favorite fruits and veggies snack in the office, without those messy drips. Just bring along a bag of dried goodies and snack your way to a healthier you. Written by Alyssa Waltze. Courtesy of Articlesbase.com
Products To Love In January The Aqua Sphere Kaiman swim goggle offers 180degree, wide-angle vision technology in a two-piece competitive-style swimming goggle. Featuring an anatomic profile with a watertight seal, this goggle is constructed of soft, comfortable, and hypoallergenic Softeril material. The strap offers quick and easy adjustment with a split back for more stable support and a firmer seal. The Kaiman also provides 100% UVA and UVB protection and features a scratchresistant and anti-fog coating. The goggle is available in two sizes: large for adults and small for smaller faces and kids. Please click here for more information. Write it down. Make it happen. Introducing Fitbook: the personalized, flexible and functional line of fitness and nutrition journals that offer a unique system to plan for success, track progress and reach your goals. Fitbook works: 75% of Fitbookers lose weight in the first 12 weeks. Whether your goals are to tone up or slim down, it's important to write down goals. With Fitbook, you'll first establish a game plan by setting 12-week goals and then break them down into smaller, weekly goals. Each week you'll plan not only workouts, but also rewards that will help motivate you to make time in your busy schedule and work toward your goals. Fitbook also tracks your daily progress daily by recording workouts and logging food intake. each week you'll reflect on your goals, log accomplishments and reward yourself. Please click here for more information.
Delight the family with the Golden State Fruit California Fruit Bounty Basket. Beautiful selections of choicest, freshest holiday season fruit. All premium fruit in a delectable display of sweet California sunshine. This is a lovely healthy gift for all occasions that comes in a beautiful keepsake basket tied with ribbon. Please click here for more information.
DYI Project - January DIY Denim Cargo Vest Supplies: Denim Jacket (Thrift store finds are perfect for this!) Needle Thread Scissors
Instructions: 1. Cut off the sleeves as close to the hem line as possible. (Use sharp fabric scissors) 2. Cut the other end of the sleeve and cuff off at the length you want your pockets. 3. Flip them inside out and sew about 1/4 inch in along the end opposite of the cuff. 4. Flip back outside in and line where you would like the pocket to go. Stitch from the inside of the vest all along the four sides of the pocket. Be careful not to sew through the top part of the pocket. This part may seem daunting, but it was actually pretty easy! Total time: 20 minutes Total Cost: $5 Courtesy of inhonorofdesign.com
Frost is the solid deposition of water vapor from saturated air. It is formed when solid surfaces are cooled to below the dew point of the adjacent air as well as below the freezing point of water. Frost crystals' size differ depending on time and water vapor available. Frost is also usually translucent in appearance. There are many types of frost, such as radiation and window frost. Frost causes economic damage when it destroys plants or hanging fruits. But did you know that frost can flower? Frost flowers occur when there is a freezing weather condition but the ground is not already frozen. The water contained in the plant stem expands and causes long cracks along the stem. Water, via capillary action, goes out from the cracks and freezes on contact with the air. Also the frost can literally look like a flower, even a dead flower from the previous summer. These are rare and wonderful to see as they are very delicate and last usually less than a day. Due to their fleeting nature, they are difficult to find to photograph and the locations of these Frost Flowers are elusive as terrain plays a big part in their formation as well.
Frost is actually a person too! Frost is personified in Russian culture as Ded Moroz. Indigenous peoples of Russia such as the Mordvins have their own traditions of frost deities. English folklore tradition (as well as some American Christmas songs) holds that Jack Frost, an elfish creature, is responsible for feathery patterns of frost found on windows on cold mornings.
But no matter how you view that beautiful, lacy and very chilly substance, I think we all have to agree that winter would simply not be the same without the delicate and mysterious patterns of frost on the window panes and trees.
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Karen Lewis 573-247-5600 573-247-4447 salem-missouri.net karen@salem-missouri.net