#Be Nice!

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Being Nice does not mean becoming a door mat for people.  It means being patient and non-judgmental.  When you are nice to strangers it trains your thoughts and moods to be more positive.  You will definitely attract more friends, clients and acquaintances being nice than you would have while being mean.  You never know who a stranger is and how that person can effect your life professionally and personally.  Whenever I enter a room I go looking for my next potential friend.  If I entered a room with a mean attitude I would certainly come out with an enemy.  When we are mean to a stranger and invest anger, frustration and judgment it will  stay with us and can then affect our personal friendships and relationships with our families.  Why take the chance?

Keep this in mind:  Our thoughts trigger our emotions, our emotions trigger our actions, our actions trigger the outcome.  It all starts with our thoughts!

Catherine Bares

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Did you know?

Did you know that #coaching children to eat slower can help slash weight? We live in a fast-paced world so eating follows the same fast-pace. Children learn from watching adults and friends. When we eat fast we don’t allow time for our body to send the signal to our brain that we’re getting full. By slowing down the pace of eating the body will signal the brain that it is getting full which will lead to less calorie consumption. Coach your children to slow down when chewing, take smaller bites and sip on some water.

Catherine Bares

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#Exercise for the Brain

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Did you know that physical activity is just as beneficial to the mind as it is to the body?

  • One study found that #physically fit people are better able to focus, “as measured by a challenging cognitive task.”  That’s good news in a world full of technological distractions!
  • Students who participated in a “dynamic morning exercise program” nearly doubled their #reading scores. Another study found that after 30 minutes on a #treadmill, students solved math problems up to 10% more effectively.
  • Taking a walk in a natural setting (as opposed to an urban environment) soothes anxiety and improves working memory performance.
  • The “biochemical cascade” triggered by #endurance training helps the brain to create new neurons that enhance plasticity and maintain memory and cognitive skills.
  • For every flight of stairs climbed daily, brain age decreases by 0.58 years.
  • Regular bouts of #moderate cardiovascular exercise appear to boost the size of the hippocampus, the brain area involved in verbal memory and learning.

**source-June 2016 edition of Idea Fitness Journal (Idea fitnographic by Joy Keller and Lisa Quigley.

Catherine Bares

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#Protein-How much do you need?

According to a contributor for the American Council on Exercise (ACE) “The Recommended Dietary Allowance (RDA) for daily protein intake is 0.8 grams of protein per kilogram of body weight (or multiply your weight in pounds by 0.36). This modest amount is the minimum a person needs to meet the basic nutritional requirements to prevent deficiency. Using this calculation, a 140-pound woman would need 50.9 grams of protein per day. However, there is ample evidence that this recommended level is too low and that protein needs are actually much higher. Research suggests that most people need 1.0 to 2.2 grams per kilogram of body weight, depending on their health goals. For weight loss, a diet that is 30% protein helps with satiety and decreased caloric intake. For muscle growth, 1.5 to 2.2 grams of protein per kilogram of body weight is recommended.”

To read the article in it’s entirety including other needs for protein consumption, click on the blue underlined section above and it will take you to the webpage that also includes delicious, high protein recipes.

Catherine Bares

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#Quote of the Week

“Whatever you do in life, surround yourself with smart people who’ll argue with you.”- John Wooden

Diversity is key to success. When team members challenge our thought process, amazing results can be achieved. Always be open minded and consider your team’s input. Discuss topics from many perspectives and allow great things to happen.

Happy Monday!

Catherine Bares

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#The Collector-Nora Roberts

Getting ready to board a plane for an early, long flight I decided I needed a distraction to keep my mind busy.  It has been a long time since I read a novel but decided it was a great opportunity to indulge and lose myself in a good book.  So, I walked into a #Hudson News Store in the airport and wandered over to the book section.  Browsing through what seemed like hundreds of titles, I opted to look for an author I was familair with and chose Nora Roberts.  I came across #The Collector.   Although I am only half way through the book I felt the need to share my thoughts.

Nora has a way of creating characters that grab your attention, interest and your heart. The leading, female character is refreshingly quirky, caring, light hearted and yet strong.  The leading, male character is, of course, dashing, unique, tempting, protective, loyal and strong.  The storyline is full of murder, mystery, romance and suspense.

I don’t want give too much away so I will save the suspense for your own indulgence.  Now, excuse me while I return to my book.  I can’t wait to find out what happens next.

Catherine Bares

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#Take Time for Yourself

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Living in a fast paced world as we do, it is important to disconnect and take time for ourselves.  If you checked out my blog, #Stress, you know that work, money and lack of sleep tends to stress us out.  With stress comes some serious health consequences if we are not careful.  De-stressing is just as important as eating healthy and exercising.  How do you do that?  Here are a few tips that I like to incorporate into my life:

  • Make an appointment for a massage-Makes a great date night activity.
  • Deep breathing exercises
  • Girls getaway weekend to a spa resort, music city or anywhere out of town that will get you away.
  • Exercise-my favorite stress reliever routine is kickboxing. There is something about punching and kicking objects that releases stress and anger.
  • Smile & nod-sounds silly but it lifts your spirits and releases endorphins.
  • Take a lunch away from your work space.
  • Step outside. Find a place to hike and take in the beauty of nature.
  • Read-get lost in a novel.
  • Pick up a camera and venture out to search for the perfect picture to uplift your spirit.

Leave a comment, I would love to hear how you disconnect.

Catherine Bares

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#Stress

According to an article, “Stats on Stress”, in the May 2016 edition of IDEA’s Fitness Journal:

“Stress has been linked to a laundry list of ailments, including heart disease, depression, insomnia, anxiety and many more.  There is even evidence that chronically elevated stress shrinks the brain!  Although some researchers have found that acute (not chronic) stress may “prime the brain for improved performance,” the reigning sentiment is that stress is detrimental to health”

  • “Among people who reported having a great deal of stress in the previous month, the most common change was sleeping less than usual”
  • “Long-term activation of the stress-response system can disrupt almost all of the body’s processes and increase the risk for numerous health problems.”
  • “Job related stress tops concerns: 80% of workers say they feel stress on the job, nearly half say they need help in learning to manage stress, and 42% say their co-workers need help with stress.”
  • “Workplace stress causes healthcare expenditures of $125-$190 billion a year-representing 5%-8% of national spending on health care.”
  • “Nearly three-quarters of 3,000 adults aged 18 or older reported feeling stressed about money at some point, with some respondents saying they sacrificed health care because of finances.”

Catherine Bares

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#The Power of Laughter

Good Morning All,

Laughter truly is good medicine. Every time I listen to this audio clip it brings a smile to my face.

“8 Reasons why laughter really is the best medicine:”  as found on www.activebeat.com

  1. Laughter is a natural pain killer.
  2. Laughter strengthens your heart.
  3. Laugh to ward off disease.
  4. Laughter tones your abs.
  5. Laughter boosts immunity.
  6. Laughter decreases blood pressure.
  7. Laughter banishes stress.
  8. Laughter helps those suffering from depression.

To read the article in it’s entirety, click on the title line and follow the next buttons.

Here’s to laughing more!

Catherine Bares

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