Anne Parr PRO TRAINER

Want to share this with you today it's what I needed to see more clearly.

                 You will never do anything in this world without courage.  It is the greatest quality of the mind next to honour.

                                                                                                                    "Aristotle"

Have a wonderful day.

                                                                                     Anne

    Interesting Article today from Mercola.com - Take control of your health

Memory loss can make you 5-7 times more likely to get dementia. But clinical trials have proven a fading memory is NOT inevitable & can be conquered without drugs.  Interesting statement when I watch TV I feel we are being pushed by many companies to take drugs for conditions - with huge side effects.

Moderate physical activity performed in midlife or later appears to be associated with a reduced risk of mild cognitive impairment -- and a six-month high-intensity aerobic exercise program can improve cognitive function in individuals who already have the condition.

Each year, 10 percent to 15 percent of individuals with mild cognitive impairment will develop dementia, as compared with 1 percent to 2 percent of the general population.

Physical exercise may protect against mild cognitive impairment by means of the production of nerve-protecting compounds, greater blood flow to the brain, improved development and survival of neurons and the decreased risk of heart and blood vessel diseases.

Read more....

http://fitness.mercola.com/sites/fitness/archive/2010/02/02/the-single-most-important-thing-to-preserve-your-brain-function.aspx#commentfocus

Remember each moment - take in the scenery - take a deep breath, feel notice & be aware.

                                                                                  Keep  

I found this article on Yoga Jouranls interesting want to share. 

 I just started with a Speed swimming group today.  As a past National Life Guard and Award of Merit swimmer I know how important it is to learn how to prevent injury.  I wish there was more yoga taught when I was young.   Being aware of the body's messages and sounds to prevent chronic joint pain will keep one safe.

Yoga, with its emphasis on balance and alignment, is great dryland training for swimmers.

By Baron Baptiste and Kathleen Finn Mendola

Gentle on the joints, forgiving of injuries and other physical limitations, and deeply relaxing, swimming and yoga, when practiced together, unite their strengths, making for a more balanced athlete.

The minimal gravity effect of swimming is appealing to those who suffer from injury that precludes them from high-impact movement, as well as pregnant women, people with chronic joint pain, and the elderly. Logging laps in the pool undoubtedly provides physical and psychological benefits. But too much time spent in the water without counteracting or opposing activities can be detrimental, resulting in body misalignment and lack of bone strength.

Body alignment, integral to all sports performance, is often thrown off kilter in swimmers, says Leslie Sims, a former national swim coach who is currently a yoga teacher at "now YOGA" and head coach at Club Swim in Los Altos and Palo Alto, California. This is due to overdevelopment of the front of the body, which occurs from chronic overuse in three of the four basic swim strokes—butterfly, breast, and freestyle. Because a swimmer's pectorals are predominantly in a contracted state, the opposing fascia (where muscle attaches to bone) of the rhomboids is weakened. Because the backstroke can counteract some of the repetitive stroke motions that lead to such muscle imbalance, Sims instructs her swim students to perform the backstroke at the end of every workout. Often just doing the backstroke isn't enough, however. Learning proper alignment through a consistent yoga practice can help tremendously, Sims says.

The biggest drawback to a fitness routine based solely on water sports is that the body can't get stronger without gravity. Just as a coiled spring gets its force from resistance, the body needs stress to build strength in muscle and bone. Bone density, in particular, is developed through low- and high-impact weight-bearing exercise like running, walking, bicycling, dance, and yoga. This is an especially unfortunate drawback for women, who are most at risk for developing osteoporosis, a disease marked by a gradual weakening and thinning of the bones.

Laps and Asanas

Competitive swimmers call it "dryland training"—incorporating other sports into an exercise regimen to compensate for what is missing in a primary workout. A yoga practice can complement even an amateur's swim routine by introducing two legs of the fitness triad—strength building and flexibility. Asanas (postures) utilize body weight as a powerful source of resistance: Outside of the water, gravity helps to build strength and muscle. In addition, postures take the body through a full range of motion, encouraging flexible, supple muscles that are less prone to injury.

Consistent practice of yoga also yields extended muscles, as opposed to the contracted, compact muscles associated with running or cycling. And extended muscles are physiologically necessary for a swimmer: To be efficient in the water, every stroke and kick demands a full extension of the arm and leg. When executing all four strokes, swimmers propel themselves by extending and contracting from the tips of their fingers to the ends of their toes.

Many competitive swimmers run to increase aerobic conditioning—the third leg of the fitness triad—because effective aerobic training requires more than just a few laps in the pool. "If you just casually swim laps, chances are you'll be unable to bring your heart rate up high enough and sustain it long enough to gain significant aerobic conditioning," says Sims. "By incorporating the four basic strokes when you swim—breast, freestyle, butterfly, and backstroke—you can get a full body workout. However, achieving a cardiovascular workout in the pool is more challenging. You must use interval training—swimming laps at a vigorous pace against a clock."

In Sims' work with swimmers, she focuses on key body areas and applies some of what she calls "universal principles" of asanas to help them ward off injury and improve performance:

Shoulder Blades: In Adho Mukha Svanasana (Downward-Facing Dog) and Urdhva Mukha Svanasana (Upward-Facing Dog), your instructor may tell you that the shoulder blades need to drop down the back. The same principle applies in swimming, where the shoulders create the biggest problems. Rotator cuff injuries or shoulder tendonitis (also called "swimmer's shoulder") occur when the rhomboids are not held in place when the arm is raised in freestyle stroke. Instead of the muscle carrying the weight of the arm, the tendon bears the burden. Over time the tendon becomes frayed and aggravated.

Hips: Baddha Konasana (Bound Angle Pose), with the soles of the feet touching together and the outsides of the knees flat on the floor, demonstrates a healthy external rotation of the hip. For many people, though, the hips remain locked and stiff. In a swimmer, this congestion can manifest in a faulty breaststroke kick. Without free, loose hips, it's difficult to complete this stroke effectively and efficiently.

Ankles: In all of yoga's standing poses, it's important to place the foot on the ground in order to get full extension, and flexible ankles allow the foot to rest solidly on the ground. Similarly, swimmers use the ankles as the foundation of movement—propelling the body forward with a kick. The top of the foot should hit the water as if in Virasana (Hero Pose)—at 180 degrees. Sims will often work with runners who have such severe ankle stiffness that their kick literally pulls them backwards—"like trying to lift a plane off the ground with the flaps down."

Swimming to Samadhi

Both yogis and swimmers know about using the breath to move the body. Yogis use the breath to encourage the opening and lengthening of stubborn muscle groups, and the cleansing of physical and emotional toxins. Deep, full breathing enhances yoga asanas and increases circulation and cardiovascular capacity. Being immersed in the water makes this process easier, as water puts pressure on the lungs to expel excess air and allows fresh new prana to enter the body.

"All breathing in swimming should be done in an open chest position," says Sims. Just as yogis often exert effort on the inhalation and relax on the exhalation in asana practice, swimmers inhale before submerging, then utilize the extended exhalation to follow through on each stroke, propelling themselves through the water. The stroke facilitates the cycle of breath, with the rhythm modified according to each individual. In freestyle, swimmers are encouraged to become aware of alignment and pattern their breath cycles so that the head turns to breathe on alternating sides of the body. Not practicing this "bilateral breathing," Sims says, would be like doing Trikonasana (Triangle Pose) on only one side of the body.

It makes sense that breath awareness factors into good swimming. After all, swimming is a sport in which the senses are withdrawn and awareness is pulled inward. For some people, Sims adds, because "you are covered with water, with little sensory ability, little sound, little visual stimulation...it's a sense of the fifth limb of yoga—pratyahara," literally, a gathering toward oneself.

Baron Baptiste is a yoga teacher and athletic trainer in Cambridge, Massachusetts, known for his work with the Philadelphia Eagles and as the host of ESPN's "Cyberfit." Kathleen Finn Mendola is a health and wellness writer based in Portland, Oregon.

Read more......http://www.yogajournal.com/lifestyle/203

I found a great article thought I'd share from Shape magazine.

1. The faux pas

Getting married to your strength routine

The facts If you do the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.

The fix For each muscle group, learn an additional 2 or 3 exercises, trying new angles and equipment. (If you can't get instruction from a trainer, there are plenty of books and videos organized by routine for each body part.) For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline. If you normally use the chest-press machine, try the dumbbell chest press or the bench press with a barbell. Expand your repertoire enough so that you can change your entire routine every 6-8 weeks.

Find more information at:

http://www.shape.com/fitness/workouts/ten_fitness_faux_pas

Looking at common weaknesses http://www.exrx.net/Kinesiology/Weaknesses.html#anchor3503966

 To your success in Health & Fitness  Anne

Sharing this information with you very interesting

Shocking U.S. Senate Hearing Confirms Dangers of Cell Phones

Articles Home » Shocking U.S. Senate Hearing Confirms Dangers of Cell

Phones

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Dr. Mercola

January 21 2010

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Witnesses before a Senate Committee testified about research into cell phone

use and its potential impact on human health, as well as the potential side

effects such as brain and salivary gland tumors.

In 2008, cell phones were identified as a contributor to salivary gland

tumors. Dr. Siegal Sadetzki, who testified in September 2009 at the U.S.

Senate Hearing, is the principle investigator of the study that made this

finding.

The report states that your risk of getting a parotid tumor on the same side

of your head that you use for listening to the mobile phone increases by:

a.. 34 percent if you are a regular cell phone user and have used a mobile

phone for 5 years.

b.. 58 percent if you had more than about 5,500 calls in your lifetime.

c.. 49 percent if you have spoken on the phone for more than 266.3 hours

during your lifetime.

The second video above by Electromagnetichealth.org, filmed at Columbia

University Law School at a presentation on Wireless Hazards, explains how

wireless radiation creates cognitive problems, damages DNA, diminishes

fertility, causes disorientation and navigation difficulties for birds, bees

and other wildlife, and may contribute to Bee Colony Collapse, which, if not

reversed, will jeopardize the future of life on earth.

Dr. Mercola's Comments:

About 4 billion people are now using cell phones around the world, despite

the fact that their safety is being increasingly called into question. In

fact, there are no safety standards for testing cell phones before they are

released to the market.

Meanwhile, government agencies, similar to their stance on tobacco before

the evidence became overwhelming, have essentially ignored all the danger

warnings.

Just like smoking tobacco, they fail to realize that it can take anywhere

from 10 to 30 years for brain tumors to develop from cell phone exposure, so

we are just now beginning to see some of the tragic effects of heavy cell

phone use. The truth is, we are on the verge of a brain cancer epidemic. It

could grow to 500,000 cases worldwide in 2010, and there may be over a

million cases in the U.S. alone by 2015.

Sadly, children and teens are at an even higher risk, as their thinner

skull bones allow for greater penetration of cell phone radiation. The

radiation can enter all the way into their midbrain, where tumors are more

deadly. In addition, children's cells reproduce more quickly, so they're

more susceptible to aggressive cell growth. Their immune systems are also

not as well developed as adults. Lastly, children face a far greater

lifetime exposure.

Professor Lennart Hardell of Sweden has found that those who begin using

cell phones heavily as teenagers have 4 to 5 times more brain cancer as

young adults!

Increasing evidence is pouring in that cell phones are not only a risk

factor for brain tumors, but also salivary gland tumors, eye damage,

Alzheimer's disease and more.

Your Safety is Now Riding on a Severely Flawed $30-Million Cell Phone Study

You may be wondering why, if there is so much data showing the risks of

cell phone use, no warnings are being made. First, the telecommunication

industry is even BIGGER than drug industry, and they have far more influence

in Washington.

This is compounded by the fact that a large percentage of retirement funds

from several powerful lobbying organizations are invested in

telecommunications.

Second, institutions like the World Health Organization (WHO) and the

European Commission have cautioned that conclusions about possible cancer

risks from cell phones cannot be drawn until the INTERPHONE study is

published.

The INTERPHONE Project -- a massive 13-country epidemiological study of

tumors among users of mobile phones -- is already lagging years behind its

scheduled completion date.

Part of the delay in putting together the final report now appears to be

internal strife, as scientists are reported to differ in their

interpretation of the results.

The GSM Association, a global trade organization of mobile operators, and

the forum, which includes Nokia and about a dozen other manufacturers,

contributed more than $3.5 million to the $30-plus million project. The

European Commission also helped fund it with contributions passed through

the International Union Against Cancer in an effort to create a barrier

between the mobile phone industry and the scientists.

Further, a team of international EMF activists -- the International EMF

Collaborative -- has released a report detailing 11 serious design flaws of

the INTERPHONE study. They say a 'systemic-skew' in the study is greatly

underestimating brain tumor risk, and they pointed out the following flaws,

among others:

a.. Categorizing subjects who used portable phones (which emit the same

microwave radiation as cell phones) as 'unexposed'

b.. Excluding many types of brain tumors

c.. Excluding people who had died, or were too ill to be interviewed as

a consequence of their brain tumor

d.. Excluding children and young adults, who are more vulnerable

You can read the full report Cellphones and Brain Tumors: 15 Reasons for

Concern, Science, Spin and the Truth Behind Interphone here.

If the wrong conclusions are drawn from the Interphone studies, the

resulting lack of public warnings could have disastrous consequences for the

generations to come. And this is why I urge you to take action NOW. Do not

wait for the results of more studies to come in or for the final conclusions

of this meta-analysis, and please do not be swayed by cell phone safety

spin.

As Lloyd Morgan, lead author of the report and member of the

Bioelectromagnetics Society says:

"Exposure to cell phone radiation is the largest human health experiment

ever undertaken, without informed consent, and has some 4 billion

participants enrolled.

Science has shown increased risk of brain tumors from use of cell

phones, as well as increased risk of eye cancer, salivary gland tumors,

testicular cancer, non-Hodgkin's lymphoma and leukemia.

The public must be informed."

Are There "Safe" Cell Phones on the Market?

As the dangers of cell phones slowly trickle out to the mainstream media,

there have been some reports of "safer" cell phones, and the Environmental

Working Group (EWG) even released a new database for consumers ranking over

1,000 cell phones by the Specific Absorption Rate, known as the SAR value.

The SAR value is a measure of the power of the cell phone and its

potential for heating tissues.

Within days of the EWG launching the new SAR value database, almost

500,000 people had accessed the database, indicating very encouraging new

interest by consumers in cell phone safety.

But simply choosing a phone with a lower SAR value does not at all mean

the phone is safe. Camilla Rees, founder of www.Electromagnetichealth.org

and co-author with Magda Havas, PhD of "Public Health SOS: The Shadow Side

of the Wireless Revolution," explains:

"It is important consumers realize that the SAR value, while providing

information for comparison purposes between phones, is very limited in its

usefulness as a measure of 'safety.' We are greatly concerned that people

may be turning to the EWG database in droves not understanding just how

limited a measure the SAR value is."

Why is the SAR value not an accurate measure of safety?

1.. The SAR value is only comparing the isolated heating effect of

different phones and does not give an indication that a cell phone is 'safe.'

2.. The power, or heating effect, of the phone is only one of many

possible factors impacting cell phone 'safety.' Exposures to the radiation

from the cell phone at non-heating levels have been linked to many serious

biological effects, and the SAR value is not capturing anything about these

harmful non-thermal exposures.

3.. SAR values are reported to the FCC by the manufacturer and have been

known to vary from the reported number by a factor of two across models of

the same phone.

4.. The SAR value varies with the source of exposure and the person

using the phone. For example, if you are in a rural area or in an elevator

or a car, where the cell phone uses more power, your brain will get a

greater exposure from the higher power required in these instances. Under

certain conditions, the SAR value can be 10-100 times higher than reported.

5.. Holding the phone in a slightly different way can actually render

the worst SAR value phone better than the best SAR value phone.

6.. SAR values have been created based on simulations of exposure in a

plexiglass head filled with fluid, not a human head, and many scientists

consider them to be inaccurate and irrelevant at determining actual

biological effects.

One of the worst deficiencies of the SAR value is that it only considers

the thermal impact of cell phone usage, and it is very likely that the

non-thermal effects of chronic cell phone exposure are more biologically

damaging.

As Rees points out, and I wholeheartedly agree:

"Physical distance of the phone from your brain, and less usage of the

cell phone overall, more so than simply choosing a phone with a lower SAR

value, is probably a far better insurance policy."

I would also add to Rees' statement -- do not use a cell phone within an

enclosed area, such as a car, train or plane, or within three feet of small

children.

Remember, the damage from cell phone exposure can take many years to

surface. There are rarely any initial symptoms, just like smoking and lung

cancer. Are you really willing to risk the chance of developing brain cancer

because you don't want to sacrifice the minor inconvenience of using your

cell's speaker phone, or using a safe headset?

This should be of particular concern if you have children, since, just

like smoking, WI-FI does not discriminate between user and bystander.

I have written more in-depth about how to reduce your cell phone risks

before, and as a refresher, I strongly urge you to review some of that

information now.

As Cell Phone Use Increases, So do Cell Phone Towers

The good news is that you can take steps immediately to reduce your

radiation exposure from your own cell phone use.

Unfortunately, WI-FI is all around us, including in the form of cell phone

towers that are now being placed on churches and even schools.

Municipalities can receive upwards of $1 million a year for allowing these

antennas to be placed on water towers or near schools, often at the expense

of residents' health.

In Bayville, Long Island, for instance, it's estimated that as many of 30

percent of teachers, staff and employees at a local school that is across

the street from a water tower covered with cell phone antennas are suffering

from illnesses such as cancer and leukemia.

Overall, it's been estimated that living near a cell phone tower may lead

to cancer rates that are up to 10 times higher than the national average!

These structures have also been found to interfere with bees' ability to

return to their hives, leading to a concerning disappearance of honeybees

throughout the world, and causing the death of migratory birds.

So if the research alone isn't enough to motivate you to think twice

before holding your cell phone up to your ear, then perhaps these "canaries

in the coalmine" will be. The increasing rates of brain tumors and

cell-phone-linked diseases, along with the not-so-subtle interferences with

nature that these cell phone antennas are already causing, are signs that

the very fragile ecosystem we all depend on to survive is not quite

balanced.

If you want to learn more about the major deceptions going on right now in

regard to your cell phone's real impact on your health, check out Cellular

Telephone Russian Roulette, by Robert Kane. It's a great resource for those

of you who are interested in learning the truth.

And, please stay tuned to the newsletter as we cover the latest

developments in the cell phone saga. Later this spring, for instance, a

report will be issued laying out scientists' understanding of biological

disruption from cell phones in great detail for world governments to review.

I hope the U.S. government will study this and the Bioinitiative Report

carefully, appreciate the known links to many diseases, and modify the

wireless components of the National Broadband Plan so Internet connections

are hard-wired for our safety.

Sources:

Dr. Magda Havas, PhD December 30, 2009

Related Links:

Scientists Believe Your Cell Phone Is a Death Trap

Warning! This Cell Phone Safety 'Spin' Could Make You Dizzy

Top 'Safe' Cell Phones That Aren't Safe

Email this article to a friend Print this Page

http://emf.mercola.com/sites/emf/archive/2010/01/21/US-Senate-Committee-Confirms-Dangers-of-Cell-Phones.aspx

--

Maggie Holbik

Life Purpose & Career Coach

Motivational Speaker

Crystal Clear Coaching & Speaking Co.

& Superior Shores Wellness Centre

Finding ways to keep your self active shouldn't be hard. Or is it?

Are you finding ways to make life easier and doing this as often as you can?

This does makes life less active.   I go to many different facilities in

a day find it much more convenient to drive my car than I find myself also taking my

car to the corner store when I could easily walk.

Generally speaking I am a pretty active person and need to find ways to slow

down more than pick up. I have actually starting reading a regular book instead of

a book on exercise thus having to sit for a long period of time.   It has helped me to

slow down the only problem right now is my activity has slowed down since the

holidays and won't be back into full swing until next week.

In my profession as a group fitness trainer I am always asked how I do so much

activity in a day or week.  It seems to my participants I'm exercising a lot in a week.

I am a professional and been at this for a long time so my body is very accustom

to movement and activity.  I also know how to modify my intensity for my body.

Knowing what you can do is the key to starting and continuing a healthy active

lifestyle. Having fun is also a  big key to ensuring you continue.

One of my Business associates sent me the following video I must share with

you as it truly show how much fun can change how we are moving throughout the day.

I am continuing forward slowly thing year yet am amazed how things seem to fall into place.

Meeting people who lift the spirit and energies so Ican continue giving to my participants.

I want to follow up on Vitamin D as it is still been spoke about in the news. 

The importance:

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis [1,2]. Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. The second occurs primarily in the kidney and forms the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol [3].

Vitamin D is essential for promoting calcium absorption in the gut and maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts [3,4,5]. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults [2,6,7]. Together with calcium, vitamin D also helps protect older adults from osteoporosis. For more information go....http://ods.od.nih.gov/factsheets/vitamind.asp

Please share your comments with your help we can make a difference by learning something new each day.

Thanks Anne

HAPPY NEW YEAR!

Wishing you a Healthy Happy & Prosperous year ahead.

I am making a commitment to myself to write in this blog more often.

I find commitments easy to break so I will take this one day at a time.

For Better health this winter season I am making sure I get my Vitamin D

 as it is very important to the body’s wellbeing.

Definition from Wikipedia founder Jimmy Wales

For other uses, see Vitamin D (disambiguation).

Cholecalciferol (D3)Vitamin D is a group of fat-soluble prohormones, the two major forms of which are vitamin D2 (or ergocalciferol) and vitamin D3 (or cholecalciferol).[1] Vitamin D obtained from sun exposure, food, and supplements, is biologically inert and must undergo two hydroxylation reactions to be activated in the body. Calcitriol (1,25-Dihydroxycholecalciferol) is the active form of vitamin D found in the body. The term vitamin D also refers to these metabolites and other analogues of these substances.

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis [1,2]. Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. The second occurs primarily in the kidney and forms the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol [3].

Vitamin D is essential for promoting calcium absorption in the gut and maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts [3,4,5]. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults [2,6,7]. Together with calcium, vitamin D also helps protect older adults from osteoporosis. For more information go....http://ods.od.nih.gov/factsheets/vitamind.asp

Please share your comments with your help we can make a difference by learning something new each day.

Thanks Anne

Setting your course before Christmas & prior to the New Year will bring you great success.

You may want to start a journal by taking a look at what you are doing now.

One week should give you a good idea where you are having some difficulty and don’t leave out the weekend.

Some things to look at - not enough exercise, too much food, eating lots of candy or drinking more alcohol or pop than usual, not getting enough sleep are a few areas you may see as the problem by reading what you have written in your journal.

Once you recognized the area(s) that need our attention you can begin setting a realistic goal.

Begin the creative process give direction to your life. Set your course.

Please share your own ideas to setting your course in a positive direction.

Thanks Anne

Seeking truth is easier than you think.

The following comes from the Code:

I Follow my inner compass and discard any illusions that are no longer serving me. 

I go to the source. 

I seek truth.

Let's Begin by preparing for the Holidays

http://preparingforahealthyholiday.blogspot.com/2009/12/starting-your-holiday-season.html

Have a Healthy Day!!

Anne