#WeightLoss Week - #Sitting

by Thea Mangels

There have recently been a lot of studies about the health risks of too much sitting.  A Web MD study from April had this to report: "Just since January, researchers have reported that sitting for long hours is linked to:

• Worse mental health
• A higher risk of death from heart disease and other causes
• A higher risk of being disabled

The new studies add even more weight to earlier research suggesting that too much sitting is bad -- even if you get regular exercise" (Sitting Too Much: How Bad Is It?).

The Washington Post's Health and Science had even more disturbing news: "People who watched the most TV in an 8.5-year study had a 61 percent greater risk of dying than those who watched less than one hour per day" (The health hazards of sitting). They also predicted bad backs, organ damage, muscle degeneration, foggy brains, and leg disorders. 



The Huffington Post offered some solutions in their article, including sitting on a yoga ball, or using a standing desk or treadmill. 

The fact remains that sitting for extended periods of time has clearly become a great issue in our society, and is obviously a health risk.  If you are one of the many Americans (or others) who is spending significant time sitting, please consider active sitting (such as the yoga ball), or frequent breaks for standing and walking, or even exercise.

This August I am offering an exercise challenge which will include office workouts of 15 minutes or less which can be done in business clothing.  If you wish to sign up to participate, simply send me a message to my facebook page and I will add you to the group.  (www.facebook.com/wellnessgirlproducts) 

There is a wonderful program called Workrave which will remind you periodically that you have been sitting for too long, and even offer you exercises directly from your computer.  You will have to download the software to your computer, but it is truly a great addition to the workplace. 


Visit my It Works! store to order wellness products: www.wellnessgirlproducts.com - hit shop.
Visit my facebook page: www.facebook.com/wellnessgirlproducts


Above image from kristenbentson.com/tag/dangers-of-sitting  - another sourse on the dangers of sitting.
 

*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

#WeightLoss - 7 Day #Meal Plan

by Thea Mangels

Sometimes it seems like it is really hard to eat healthy in our busy world.  It's easy to grab fast food, or pre-packaged anything than to shop and plan cooking intensive meals. 

I created this simple 7 Day Meal Plan to help simplify healthy eating choices.  Each meal is either cook-ahead or super fast.

I'll offer additional healthy meal plans, so that it does not get boring.  Of course, every Friday I offer recipes for healthy and tasty dishes.

Goals:
The goal of these healthy meal plans is to give you quick and easy healthy options for a whole week, without skimping on flavor.  If you hate seafood, and I suggest tuna (as I do in this meal plan) you can substitute lean chicken for the protein.   I also will also plan one "cheat" meal in every meal plan.  This is so that once a week you can eat anything you want.  This meal is floating - if you go out for burgers and drinks on Thursday night, that is your cheat meal - so eat healthy on Saturday. :)  The goal here is not self deprivation, but satisfying, tasty meals that are also healthy.

Snacks:
I do not plan snacks in this meal plan - but You can always have fruit or vegetables without any guilt.  Other great snacks are a handful of nuts (not a huge portion, but a small amount to boost your protein), a small fat free yogurt, or low fat cheese sticks. 

Day	Meal	Plan	Boost
Sunday	Breakfast:	Fat Free Greek Yogurt and Fresh Fruit	It Works! Thermofit
	Lunch:	Pita Sandwich and fruit	It Works! Thermofit
	Dinner:	Guacamole, Carrot sticks & Fresh Fruit	It Works! Confianza
Monday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Tuna Salad with Carrots and Snap peas	It Works! Thermofit
	Dinner:	Grilled fish and veggies	It Works! Confianza
Tuesday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Tuna Salad & grilled veggies	It Works! Thermofit
	Dinner:	Guacamole, Carrot sticks & Fresh Fruit	It Works! Confianza
Wednesday	Breakfast:	Green Smoothie	It Works! Thermofit
	Lunch:	Tuna salad with low fat wheat thins and veggie sticks	It Works! Thermofit
	Dinner:	Pita Sandwich and fruit	It Works! Confianza
Thursday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Tuna Pita with fresh veggies	It Works! Thermofit
	Dinner:	Guacamole & Carrot sticks	It Works! Confianza
Friday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Guacamole & Carrot sticks with fruit	It Works! Thermofit
	Dinner:	Tuna Pita	It Works! Confianza
Saturday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Anything you want	It Works! Thermofit
	Dinner:	Guacamole, Carrot sticks & Fresh Fruit	It Works! Confianza

Boosts: Thermofit is a metabolism booster which also reduces cravings.
Confianza is an all natural anti-anxiety and anti-stress supplement.  I have found that I sleep better if I take one at bedtime or in the evening. 

Visit my It Works! store to order the recommended boosts, or other wellness products: www.wellnessgirlproducts.com
Visit my facebook page: www.facebook.com/wellnessgirlproducts

*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

#WeightLoss Week - #Metabolism

by Thea Mangels

Everyone has a different metabolism, but there are ways to boost your metabolism.  This is a collection of suggestions for tips that might help you, if you are trying to boost yours: 

Don't stop yourself from fidgeting - "Small bursts of activity, like running up stairs, pacing while you're on the phone, or shifting around in your seat all count," says Tom Holland (8 Ways to Boost Your Metabolism Right Now).  

Thermofit from It Works: "Fire up your metabolism with this naturally based, thermogenic weight loss formula! Powered by the antioxidant superfood acai berry and the metabolism-boosting properties of Capsimax® (red hot pepper blend), Ultimate ThermoFit helps to promotes increased calorie burnin, help boost metabolic rate, reduce appetite, and provide energy" (www.wellnessgirlproducts.com).

Check out Web MD's 10 steps to Boost Metabolism.

Try this morning metabolism booster - It's a video with an 8 minute exercise routine for each day of the week.  It will get you active, and build muscle.

Visit my It Works! store to order the Thermofit recommended above, or other wellness products: www.wellnessgirlproducts.com - hit shop.
Visit my facebook page: www.facebook.com/wellnessgirlproducts

*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

12 #Body #Wraps #Challenge

Expect "ultimate" results with this amazing 45-minute body Applicator! The Ultimate Body Applicator from It Works is a non-woven cloth wrap that has been infused with a powerful, botanically-based formula to deliver maximum tightening, toning, and firming results where applied to the skin.

• Tightens, tones, & firms
• Minimizes cellulite appearance
• Improves skin texture & tightness
• Mess-free and simple to use
• Results in as little as 45 minutes
• Progressive results over 72 hours
• Made with natural ingredients

Would you like to try one Ultimate Body Applicator (Body Wrap) #wrap every week for 3 months? This is an amazing opportunity. I can't wait to see the difference in myself. 

Send me a message to join the challenge to wellnessgirl.itworks@gmail.com.



Visit my It Works! store to order the Ultimate Body Applicator (Body Wrap), or other wellness products: www.wellnessgirlproducts.com
Visit my facebook page: www.facebook.com/wellnessgirlproducts 

#bodywrap #skinnywraps #challenge

*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

#Food Friday - #Healthy #Tuna Salad

by Thea Mangels

Ingredients:

• 3 small cans white meat tuna-fish (packed in water)
• 1/2 cup broccoli slaw  finely chopped
• 1/8 cup chopped snap peas
• 3-4 tablespoons fat free Greek yogurt
• Sweet pickles
• Mustard
• Garlic salt
• Onion powder
• Black or white pepper

Prep:

1. Drain water from all three cans of tuna
2. Put tuna-fish into a mixing bowl
3. add 3 tablespoons of fat free Greek yogurt
4. add chopped peas and broccoli slaw
5. stir, if a creamier texture is desired, add additional Greek yogurt.  
6. Sweet Pickles - some people like pickle brine, or a small amount of chopped sweet pickle in their tuna - add to taste.  
7. add mustard, garlic salt, onion powder, and pepper to taste

Serving:

There are lots of great healthy ways to eat your tuna-fish:

• As the filling in a whole wheat pita sandwhich
• With low fat high fiber crackers
• As a part of a salad with any veggies you like
• As a high protein dip served with carrots, apples, cucumbers and celery

Visit my page: www.wellnessgirlproducts.com
Visit my facebook page: www.facebook.com/wellnessgirlproducts

August Challenge

by Thea Mangels


You are all invited to join me for an August Fitness Challenge.

I have created a Facebook Group for the Challenge.  Each day I will post a different workout for the group.  I will post at least one workout each week that is designed specifically for use in the office. 

No workout will be more than 15 minutes, although most days there will be multiple offerings, so you can do as much as you wish.

The benefit of a Facebook Group is that we will be a community, so you can share feedback, and the workouts will become customized to the group.

To join the challenge, you can subscribe to the blog: yourwellnesschallenge.blogspot.com, or you can send me a message at my facebook page, and request that I add you to the group. 

Visit my It Works! store to order the recommended boosts, or other wellness products: www.wellnessgirlproducts.com
Visit my facebook page: www.facebook.com/wellnessgirlproducts

*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Schedule #Exercise

Schedule exercise as you would an important meeting or appointment. Block off the time in your calendar, and stick to it. And remember: Setting aside time for a full workout is great, but shorter bursts of exercise count, too. (reminder from the Mayo Clinic)

Visit my page: www.wellnessgirlproducts.com




*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Just #Breathe

by Thea Mangels

It’s amazing the power of breathing. You can cure a lot of stress, anxiety, even anger if you take a minute to sit and breath. Really – give it a try the next time you get one of those emails from a co-worker (or your boss) that make you want to pull your hair out (or throw the computer out the window).

Sit tall in your chair

Close your eyes

Relax your shoulders

And just breathe

Take long slow breaths in and out

Keep it up for a whole minute

Relax your arms

Breathe

It really will help you to feel better. It won’t cure the problem, you’ll still have to answer that email, but it will help you be in a less stressful, anxious, or angry place when you do.

Visit my page: www.wellnessgirlproducts.com

Five Minutes to #Fitness

by Thea Mangels

When I was working as the benefits administrator for the Episcopal Diocese of Northern California, I got to attend the Episcopal Church Medical Trust annual conference.  One of the guest presenters was Peter K.  He has a program called "5 Minutes to Fitness."  In addition to speaking at the conference, Peter led morning workout sessions (which were 30 minutes long) for those who wished to participate.  The basic principal of Peter's program was that everyone can become healthy, and we can start that journey in as little as five minutes. 

You can learn more about Peter's program by visiting his website: peterkfitness.com/5-minutes-to-fitness-plus.  He sells a package with a“Core Exercise Program” Fitness DVD, a“Core Energy Program” Nutrition Book, and Peter K’s Resistance Bands for $29.95.  You can also become a member of the online club for six months for $49.95.  The online club gets you an online personal trainer, videos, shopping lists, recipes, tracking tools, and more. 

Peter K is very motivational.  I mentioned that the morning workouts he led at the conference were 30 minutes.  He encourages you to start with five minutes, but once you prove to yourself that you can do those five minutes, he will encourage you to build on that, and do five more, and then five more, until you build up to a much longer workout. 

Starting with just five minutes is enough to make a serious difference in your health.  If you are currently doing no physical exercise, five minutes of activity will make a huge difference.  I encourage you to try five minutes of brisk walking, or five minutes of knee bends (which you can do at your computer, or in front of the TV), or five minutes of jumping jacks and arm circles in alternation.  Or, buy Peter K's Fit Lifestyle Kit, and try his video for five minutes.  It could change your life. 


Visit my page: www.wellnessgirlproducts.com
Visit my facebook page: www.facebook.com/wellnessgirlproducts

*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before

#Food Friday - #Profit #Smoothie

by Thea Mangels

I love Smoothies.  One of the wonderful products from It Works! is there Profit, which comes in Chocolate and Vanilla.  I love to start the day with a smoothie for breakfast (or end it with one for dinner and dessert all in one!). 

Favorite Vanilla Smoothie:

- 1 cup frozen or fresh berries
- 1/2 cup milk of your choice (almond, coconut, or skim)
- 3 scoops Greens from It Works (to give yourself a head start on eating enough fruits and vegetables each day.)
- 1 tablespoon oatmeal
- 1 scoop Creamy Vanilla Profit 
- 1 1/2 cups water

 Add all ingredients to your blender, blend, and enjoy. 

Favorite Chocolate Smoothie:

- 1/2 frozen or fresh banana
- 1/2 cup milk of your choice (almond, coconut, or skim)
- 1 cup frozen cooked broccoli (optional - to give yourself a head start on eating enough vegetables each day - you won't taste it.)
- 1 tablespoon oatmeal
- 1 tablespoon almond butter
- 1 scoop Rich Chocolate Profit 
- 1 1/2 cups water

 Add all ingredients to your blender, blend, and enjoy.


Visit my page to order Profit and/or Greens: www.wellnessgirlproducts.com.
You can contact me with any questions about these fabulous products at wellnessgirl.itworks@gmail.com.


*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Walking Prayer

by Thea Mangels

Walking Prayer is a specific type of intercessory prayer in which your surroundings encourage the purpose and type of prayer. This type of prayer can be done individually or in small groups. You can walk as short a distance as a single block, or as far as several miles. You may have a specific destination in mind when you begin, or wander, allowing the Spirit to guide your steps.

The main goal in prayer walking (or walking prayer) is to be pray for the people and things that you encounter. "Prayer walking is the practice of praying on location" ("Prayer Walking", www.gotquestions.org). For example, you may encounter a couple holding hands and pray for their relationship. You may pass a school, and pray for the safety of the students and teachers, the bright young minds inside and their swift grasp of new concepts, the compassion of their teachers, and the kindness that children often forget to show each other.

You can do your walking prayer as an individual, or form a prayer walking group, praying silently, or offering your intercessory prayers out loud. You can choose to meet at a hospital, and walk through the corridors, praying for staff and patients as you pass them. Lifting their names and faces to God, with hope for their healing and strength.

Another option is a walking prayer called Silent Giving. "As you pass people, animals, trees, or any beings, silently send out love from your heart. Be aware that the Great Spirit is continually pouring Unconditional Love through you to everyone you see and through everyone else as well. However, it’s up to us to take that vibratory energy and willingly project it out to others. Watch your thoughts, let judgments go, and just feel love, serenity, and joy radiating out to all who come near you" ("Silent Giving: A Simple Walking Prayer," www.care2.com).
 
Sources: GotQuestions?org and www.care2.com


Visit my page: www.wellnessgirlproducts.com




*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Active Vacation

A great idea from Cigna - as you plan your next vacation, think of all the activity you can book into your trip. 

Visit my store.  
Visit my facebook page.

Tips for Long Term Success

by The Episcopal Church Medical Trust

Upcoming beach vacation? Better overall health? Make a list of what's important to you to help stay motivated and focused. Then find ways to call on that motivational factor during moments of temptation, such as posting an encouraging note to yourself on the fridge.

Cultivate social support, choosing people who will encourage you in positive ways without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time with you, and share the priority you've placed on your goal. In addition to emotional support and encouragement, your support group can also provide a form of accountability, which can be a strong motivating factor.

Click here to continue reading.


Visit my page: www.wellnessgirlproducts.com
Visit my Facebook page: www.facebook.com/wellnessgirlproducts 


*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Easy Wellness Tips for the Office

by Thea Mangels
If you are looking to increase your healthy quotient, but work full-time, sometimes it seems difficult.  Here are some small steps to wellness for the office.

Meetings

- Make sure every meeting is equipped with enough water glasses and water for every person in the room.  Coffee is nice, but not the most healthy alternative (especially if you put cream and sugar in it).  Water is essential, and very helpful for a healthy lifestyle. 
- If you're serving snacks, make sure to offer at least as many healthy options as sugary/fattening options.  Sure, not everyone is going to choose the orange or the mixed nuts, but some of you will, and you will feel better at the end of the day when you don't have a sugar crash. 
- If possible, don't schedule meetings back to back; give yourself at least ten minutes to walk back to your office and switch note books.  This means that you are not sitting still for hours at a time.  That is better for your back (who needs those uncomfortable chairs?) and you get the benefit of the walk. 

Exercise

- Take the elevator instead of the stairs if you're able.  If you already do this, turn it up a notch - when no one is around, jog up those stairs. 
- Print to a printer that is farther from your desk, and walk to pick up your print jobs. 
- When you are making copies, do knee bends or arm circles while you wait. 
- Download Workrave on your computer, to remind you not to sit still for more than 60 minutes (it will also give you exercises to do at your desk to help prevent repetitive movement injury). 

Lunch and breaks

- Consider taking a walk for your 10 minute break, or even during your lunch break.  Your co-workers may be interested in joining you.  You'd be surprised how well this activity reduces stress and rejuvenates you. 
Visit my page: www.wellnessgirlproducts.com