Friday, January 27, 2012

How to earn more treats in life (a lesson from Tila)

How to earn more treats in life (a lesson from Tila): 
"Be yourself and do what you love."

1.) Be yourself
Live your truth and be true to yourself. Don't try to be someone else. There can only be "real" love when people love you for the "real" you.

2.) Do what you love
Don't think in terms of "I have to get a job", but think in terms of "what do I love to do and how can I use that to be of service to humanity?"

Tila took on a part-time job to show us how she earns more treats in life by being herself and doing what she loves to do. She has a special position at Flirty Girl Fitness in Toronto. Let's take a look at her duties! Check out the video! J



Tuesday, January 24, 2012

10-Minute Home Workout Series 8: Furious Fives



10 Minutes a Day—Get More Energy, Lift Your Mood. 

If you think only epic routines produce results, think again. Research suggests that brief activity bursts can pay off big. Researchers at Northern Arizona University asked 21 college students to rate their vigor, fatigue, and mood before—and shortly after—cycling for 10, 20, and 30 minutes.

Though each produce beneficial results, however, after 10 minutes on a stationary bike, their energy and mood improved considerably. The 20-minute workout provided only a tiny boost over the 10-minute lift; by 30 minutes, energy levels and mood had fallen slightly below the 10-minute peak.

Since 10 minutes can give you a good boost, why not make the most of it? Learn to maximize your 10 minutes a day with this home workout. Join the Wellness Movement! Start here, right now, with Furious Fives. No equipment needed! :) 

Here is the list of exercises for this workout (in order):

Wide squat jump
Cue: Keep your feet double shoulder-width apart, toes angled out at 45 degree.

Dive push-up 
Cue: As you lower yourself to move forward, be sure to dive head first, followed by nose, chin, then, chest.

Hit the deck (with 4 mountain climbers)
Cue: Try not to dip at the hips or curve your back too much when you push yourself off the ground.

Seated knee tucks
Cue: Keep your chest out and back neutral. Really focus on moving with control and not with momentum.

Seated knee tuck twist
Cue: Be sure to really contract your abs when you twist your body to bring your elbow to the opposite knee.

There are 5 moves in total. Perform 5 reps for each move in the order listed above to complete one set. The goal here is to complete 5 sets in total within 5 minutes. Take a short break and repeat it again. Time yourself and see if you can beat your own time. It doesn't matter how you do, as long as you're doing your best, you will get better. 

Practice each move to ensure you can execute with proper form before rushing full speed ahead; this is very important in preventing injuries. Always perform an overall body warm-up before beginning any workout; you can jog on the spot or do jump jacks for a few minutes. You can even run through the entire workout once or twice in slow motion.

Don't hesitate to use the modified version of each move. We all have to start somewhere... so start smart, and do it right, right from the start. Start small, start slow and move in from there... your body will have a chance to adapt and you will get stronger! Adopting this slow and steady approach will get you further—faster!

Wednesday, January 11, 2012

Tasty and refreshing high-protein snack that will tied you over!

Flaked tuna on cucumbers. Yum!

Here's a snack that is low in calories, healthy, refreshing, high in protein and will keep you satisfied until your next meal. Have it any time of day! Tomato-and-onion-flavored flaked light tuna on cucumber slices. Just slice up cucumbers and place tuna on top. That's it! J

Tuna is a good source of protein to help maintain and develop strong muscles. You can get any canned flaked light tuna of your choice, or get the Clover Leaf brand tomato and onion flavored canned flake light tuna. Heck, make your own flavored tuna! Use canned tuna, add tomato paste, garlic, onion powder, paprika and pepper. Any way you make it, it will be delicious and refreshing on top of cucumber.

Cucumbers are a low-calorie food that is high in water content, so they fill you up, increasing satiety levels and preventing overeating. Also, the water content makes cucumber juice a diuretic, which assists the body in getting rid of waste products and toxins, and stimulating digestive processes. Furthermore, it supplies the necessary electrolytes and restores hydration of the body cells, thus reducing water retention.

Other important vitamins and minerals include:

Vitamin A
Cucumbers are loaded with vitamin A (especially the skin). This vitamin serves as one of the many antioxidants that protect the body from free radicals, lowering the risk of various cancers and illness due to damaged cells. Vitamin A has many important functions such as aiding in normal bone growth, development of white blood cells and normal blood cell functioning. Vitamin A is also crucial for the retina and good vision.

Vitamin K
Like vitamin A, vitamin K plays a role in building bone, as well as other tissues of the body. However, vitamin K is mainly responsible for making some of the proteins the liver requires for blood clotting. This coagulation ability is important for people who suffer from bleeding disorders, reducing their chances of bleeding out after a cut or injury.

Potassium
A 100g serving, around 3.5 oz, of cucumber contains around 150mg of potassium. This mineral aids in metabolic functions and also plays a role in the development of muscle tissue. Adequate potassium is also necessary for maintaining normal electrical activity of the heart. 

In Addition 
Cucumbers also contain other beneficial minerals such as calcium, phosphorus and magnesium. They are also an excellent source of silica, which is a trace mineral that contributes to the strength of our connective tissue. Connective tissue is what holds our body together. 

The alkalinity of the minerals in cucumber juice effectively aids in regulating the body's blood pH, neutralizing acidity. The cooling and healing effect of cucumber is also soothing for the treatment of gastric and duodenal ulcers, and effective when used for various skin problems, including swelling under the eyes and sunburn!!

Wow… what a great gift from mother nature. Cool, refreshing, healthy cucumbers! J

To get more ideas on tasty, easy-to-make, good-for-you snacks that will tied you over between meals, click here.

Wednesday, January 4, 2012

Health Benefits of Blueberries - according to Tila



Even Tila knows the mighty health benefits of little blueberries. Not only does she encourage you to add them to your diet, but she even shows you how she uses them as her exercise equipment.

Do what Tila does to stay healthy and fit: workout in the morning (even if it's a short 10-minute aerobic exercise, it can help speed up your metabolism and boost your energy level), and add blueberries to your breakfast. You'll be amazed at what these mighty little berries can do for you, so read the full benefits below and click through to get the best blueberry recipes.

Health benefits of blueberries - according to Best Health Magazine (article by Margaret Nearing):

Fight off disease
Researchers at the U.S. Department of Agriculture’s Arkansas Children’s Nutrition Center looked at more than 100 common foods and found that, among fruits, wild and cultivated blueberries had the highest total antioxidant capacity. (Small red beans topped the list.) Antioxidants fight disease-inducing free radicals in our body.

Reduce belly fat
A University of Michigan Cardiovascular Center study showed that rats fed powdered freeze-dried blueberries as part of either a low- or a high-fat diet had less abdominal fat, and lower triglycerides (blood fats) and cholesterol than rats not fed blueberry powder. (The benefits were even greater when combined with the low-fat diet.) Researchers found blueberry intake affected genes linked to fat burning and storage.

Prevent hypertension
A study in the American Journal of Clinical Nutrition showed that anthocyanins—blue-red pigments found in blueberries—offer protection against hypertension. Over a 14-year period, the study looked at about 134,000 women and 23,000 men. Those eating more than one ½-cup (125-mL) serving of blueberries a week reduced their risk of developing this condition by 10 percent compared to those who didn’t eat any blueberries.

Maintain your brain
Anthocyanins have also been linked to an increase in neuronal signaling in brain centers. A small study done at the University of Cincinnati Academic Health Center looked at the effect of daily consumption of wild blueberry juice on older adults with memory changes. After 12 weeks, participants showed improved memory function.

Reduce your risk of colon cancer
The results of a study published in 2010 in Carcinogenesis showed that pterostilbene, a compound in blueberries, may help protect against colon cancer—the second leading cause of cancer death in Canadians (lung cancer is first). The researchers, from Rutgers university in New Jersey, showed pterostilbene’s ability to suppress colon tumor growth, as well as key inflammatory markers. 

Now that you know what these mighty little berries can do for you, add them in your oatmeal, smoothie, yogurt and so on. Want some ideas? Click here for the best blueberry recipes. J

Tuesday, January 3, 2012

Meet Tila, our Special Correspondent for Wellness With Penny.com

my name tila (insert lick)
Hello Friends. Meet Tila, our Special Correspondent for Wellness With Penny.com. She will be sharing tips on health and fitness; how to stay cute all year round; how to be yourself, do what you love and get lots of treats. Yes, she's a wealth of loving knowledge we can all learn from. Her video will debut on the world wide web this week. Don't miss it! :)

A message from Tila: "hello people. my name tila and i so excited to be chosen from thousands of other doggies as special correspondent for Wellness With Penny.com. in my first video i show you what i do first thing in morning to stay healthy and fit. stay tuned ok?" (insert lots of licks). :)


Sunday, January 1, 2012

Could your deep-rooted limiting beliefs be holding you back?


One thing I know for sure is that our "beliefs"—our habitual thought pattern—is the thing that runs our life. It determines our state of being and becomes the way in which we live our life—be it rewarding or disempowering. This, of course, reflects in the quality of everything we do in this world. It is with this understanding that I deliberately choose to have all that I do derive from a deeper, more divine place in heart and mind.

We will never get it perfect or have our journey be something finite that we’ve finally figured out or finished. It will be a continued journey of change, discovery and reward. And so as long as you're residing in this imperfectly perfect human body, why not find a way to live your best life?

Start by checking in with your "beliefs". Have they served you well? Or...have they caused you much pain and suffering over the years? If the latter is the case, perhaps it's time to adopt new beliefs. 

Beliefs are simply patterns of thoughts. Most of what we operate on in our present-day life are the beliefs that were instilled in us from youth by parents or other authority figures. They can be as positive as “You can be and do anything as long as you believe” to something as negative as “You’re just not good enough” or “You don’t deserve to be loved.” These beliefs could have been instilled in you through words or perhaps through actions.

Of course, the negative installments are more of a concern. Your young mind so full of wonder and acceptance during those tender years only know to trust these so-called “negative truths”. L

Perhaps the authority's lack of knowledge on living a better life somehow got passed on to you and now you're living a life based on their "lacking beliefs” about you. You’ve become so identified with these imposing thoughts that you don’t even know you’re allowing them to stand in your way of who you are truly meant to be. You don't admire their life but you find yourself following their footsteps.

Perhaps it's time to break this pattern of living. Stop living with beliefs that derived from other people’s place of "lack". Instead, choose your own "abundant" thoughts. Focus on what makes you happy and don’t worry about what other people think. If you don’t stubbornly focus on your happiness first, you can’t share more joy with others.

So...how do you know what beliefs are running your life? Well, just look at what's going on in your life. Look for patterns, themes, listen to what you keep telling yourself. Be aware of your habitual thought patterns and see how they've been talking you in or out of things; and shine light on whether this "talking" has served you well or not.

I know I had to spend a huge chunk of my life unlearning what was instilled in my mind as a child; that I was stupid, ugly and didn't deserve to be loved. In order to heal mentally, physically, emotionally, and spiritually, I had to break away from this belief. It was a long process only because since youth, I was told I was a “slow learner” and so somehow I subliminally aligned myself to being a slow learner.

But none of these installments about me were even true. They were simply coming from people who lacked joy and inspiration in their own lives. Until I broke that pattern of negative belief by acknowledging it and practicing everyday to learn new, more rewarding thoughts in place of it, only could I create a paradigm shift and be here to share this today.

You don't have to take as long as I did to unlearn what isn't working and adopt new ways. You don’t have to learn the hard way and endure so much pain and suffering as I did. You can break negative thought patterns right now!

Today, my beliefs are mine. I deliberately chose them myself because of everything I've learned along the way. I no longer allow others to impose their thoughts on me. I'm so grateful for my new beliefs because they help me serve you better. J

I continually choose to live in a state of higher conscious-awareness; to help humanity heal through non-judgmental compassion and benevolent acceptance; to conduct myself from a place of present-moment grace; and to serve as a conduit for profound peace.

Make your new year a great one! Break negative patterns, and rid of limiting beliefs. Do what you've been wanting to do for so long… whatever that is. Do it once and for all!

Want some help to put everything into action and make your 2012 a year to remember? Check out free Life Classes on OWN. I know you will find something there that will light your fire and set you on the right track for the rest of the year! Happy new year, my dear friends! J