For those who missed question 12

I emailed Sister Shippen about question 12. I think most if not all of us got it wrong. She said that I actually got it right and will be manually fixing this. For those of you who were frustrated like me we will now have 100%!

Eating During the Holidays

PREPARE IN ADVANCE

*Don’t go hungry

         -eat healthy before you go to an event

*Plan for a calorie splurge

         -if you know you are going to celebrate, eat clean and lean a day before, and the day of and the day after

*Take a healthy choice with you

         -bring a healthy dish

AT THE EVENT

*Use small plate

         -focus on veggies and fruit

         -good quality cheese (stay away from spreads)

         -avoid processed cold cuts

         -eat turkey NO Ham

         -eat a protein with salad, not bread

         -nibble your food – CHEW

Maximum pleasure comes from savoring each bite rather than stuffing your face

It takes 20 minutes for your brain to register that your stomach is full and that you are satisfied.

LIMIT UNHEALTHY CHOICES

*Greatest satisfaction comes from the 1^st bite. If you must try less healthy choices, try to have just a bite or two and leave the rest.

*Limit choices to those you “just have to try”. If you really can pass by it, admire how it looks and pass it by.

*Surround your unhealthy choice with several healthy items

*If you are a sugar craver or addict, be honest with yourself. If you cannot have one bite without losing control and over consuming sweet things, don’t have the 1^st bite!

*Sugar is less harmful if you eat a protein and good fat and greens with it

BE CAREFUL ABOUT WHAT YOU DRINK

*Drink water or carbonated water with lemon or lime instead of punch, soda or alcoholic drinks

*Sweet drinks are liquid calories

*If it is water, drink a lot of it, if it is not water, nurse the drink as slowly as you can.

*If its not water, guard against automatic refills

*Diet drinks are not healthy drinks- they are less healthy than sugar

MOVE AWAY FROM THE FOOD TABLE

*Take your small plate of food and go as far away from the food table as possible

*Involve yourself in good conversation to avoid being drawn back to the food table

*Avoid going back to the food table more than once

*Move food away from at the table when you have finished

*When eating at the table, keep passing the rolls, and dishes of food away from you

*Do the same with candies, and munchies

ENJOY YOURSELF!

*If we are happy, enjoying ourselves- less harm than feeling guilty and eating bad

*Is your enjoyment limited to stuffing yourself? Hopefully not

*Enjoy good conversation with as many people as you can

*Take in the environment. Are you in a place that is beautifully decorated? Is there a wonderful view? Is there lovely music? Can you go for a walk?

*Are there other entertaining activities going on? Could the host or hostess use a hand? Are there children around that you can talk with or play with? How about a pet?

*If you can’t stay away from the food, go to the bathroom. If necessary, have a toothbrush in you pocket or purse and brush your teeth. You won’t want to eat afterwards and your breath will be fresh!

Stay Healthy this Holiday Season!

 Jeanne

Salsa and Hummus Recipes

Salsa

Jar of salsa (any type is fine)

Green peppers

Onion

Tomatoes

Cilantro

Garlic

Sea salt

Red pepper spice (cayenne)

Chili powder

Cumin

Mix in as much spice as you like, the red pepper will make it spicy. Chill and eat!

*This is a great snack for the holidays, as you get so many vegetables. Add some black beans and chicken to it and put it on a bed of greens… yummy

Hummus

4 cups garbanzo beans (chickpeas)

3/4 cup tahini (sesame paste)

1/2-3/4 cup fresh squeezed lemon juice

3-4 cloves garlic

fresh parsley (optional)

a pinch of salt

add olive oil if too thick

add cayenne pepper or cumin for added flavor

Put all ingredients in a food processor. Blend, chill and serve with veggies!

xoxo Jeanne

Wishing you all a Merry Christmas!!

Just wanted to wish you all a Very Merry Christmas! If you haven't taken your final they added some missing information on that page that might be helpful.  Good luck!  See you all next year.

Stephanie :D

I Know That God is Aware of Me

This week was extremely difficult for me. I lost my friend that was in hospice. Her name was Jan. The night that I left early was the last time I had to spend time with her. I didn't know that then. I usually went after the Pathways program to see her in the Kaplan Hospice in Newburgh. I saw how late things were running the week before and was afraid that I wouldn't get to spend enough time with her before she would go to sleep for the night. So I decided to skip the academic portion and went to see my dear Jan. She was surprised to see me so early. We had a wonderful time together. I missed her. I hadn't seen her since the Thursday, the week before Thanksgiving. We talked about plans she orchestrated for the 17th of December. She put together a Christmas program that included musicians and friends from Yonkers and singers from Florida, NY. She was very excited about it. I was planning a sleep over that Friday, so we were going to be together that evening through Saturday night. She passed away last Tuesday morning. I wasn't there because they weren't able to reach me since I don't have a phone, or internet service at home, at the current time. I found out when I went to my Rock Hill family's house and was able to listen to the voicemail messages that were left on my Google phone number account. By that time, however, it was too late. Due to work, homework, and helping my Rock Hill family, I didn't have the time to truly grieve the lost of someone who had filled a void left in my life since my wife left me. I chose to do that on Sunday.
This same Sunday, late in the afternoon, I yearned to be with other people. I didn't want to be alone. I went somewhere to access a wifi signal and wasn't able to connect with anyone. Then suddenly, out of the blue, my friend Paulie, from the Newburgh Ward, sends me a text and invites me to come with him to a Christmas program in Poughkeepsie. He offered to pick me up, feed me, and take me to the show. It was so unbelievable that I checked to make sure he wasn't sending this text to someone else and sent it to me by mistake. His response was, "I'm going to Middletown to pick you up." If that wasn't wonderful enough, just to be with some friends, we got to see a wonderful program filled with new friends I've made from the Pathway program. The smiles of these familiar faces warmed my heart. I was comforted from my lost. I was carried, when I could no longer walk. My Father in Heaven saw to it that my heart would be comforted in my lonely time of mourning and filled with love from friends. We are all brothers and sisters, but not all friends. That was the fantastic difference. I felt the warmth of friends as they saw me and smiled. There was recognition in their eyes that said, "I know you, and I am glad to see you".
To my friends in the Pathways program, I will miss you but we will see each other again. I will not be continuing through the next semester because I need to focus on other priorities. Your friendship, your testimonies, and all the things you taught me will always be a part of me for the rest of my life. Thank you. I am grateful to my Heavenly Father for His awareness of me. I am grateful for what he gave me this Sunday evening. I know this church is true. I know that in my heart and through the testimonies of my FRIENDS. I declare this in Jesus' Holy Name. Amen.

Beautiful pictures of our Savior

 I think these pictures are just beautiful, so I thought you all might like to see them too.

Beautiful images of our Savior

Please read Rona's free write this week

Everyone please read Rona's freewrite this week.  I think that she had a fire on Thanksgiving day at her house.  If anyone knows the details let us know,  Maybe we can find out how many people are in her family and collect some winter coats, boots, hats, scarves and mitttens for them.  Let me know what you all think?

Ponder Your Progress

Sister Shippen sent an email stating that this was messed up and that they are trying to fix it.  She said we could go ahead and do it but she is extending the time to submit it.  Please read her email just in case I got something wrong.

I am glad that I saw Stephanie's post before I did this assignment.  I agree read through the whole worksheet first.  I did it in a different order than she did.

4,3,7,8,5,10,2,6,9,1

Any order is better than the one listed.

Can't wait for Sister Shippen to manually grade the worksheet because I hate seeing a big fat F on my page.

I hope that everyone had a wonderful Thanksgiving.

Participation Assessment

Are you guys answering the Participation Assessment?

Thanks, Jeanne

I think questions are in a strange order in the ponder your progress

I think the ponder your progress is in a weird order. Just make sure you read through the whole thing before you start. Personally I did it in a different order. For example the first question seems like it should be the last question. This is the order I did them after reading through it. 2, 4, 3, 9, 6, 8, 1, 7, 10, 5.

By the way hope you all have a safe and happy Thanksgiving!!!!

Stephanie :D

101 Healthy Holiday Recipes

101 Healthy Holiday Recipes

Thanksgiving.

I want to wish all of you a happy thanksgiving, I hope all of you have a great day, I am so thankful for this programs and specially to meet all of you, your spirit and knowledge that  you share to me , had help me to grow. Thank you for you friendship and I hope we continue to be friends.   Yoli

Heads up about SQ3R study guide

No matter how many ways I answered certain questions it would mark my answers wrong.  I knew I had the correct answers, but it is difficult to know the exact wording they want.  I emailed Sister Shippen and this was her response, 

"I will grade these manually.  The short answer questions are a nightmare, as they have to be in the correct order (thus the need for manual grading).  So don't worry if you don't have it right according to the auto-grading.  It has to be word for word, capital for capital, the order it wants, etc., so basically the auto-grading for short answer is worthless.  Sorry for the hassle...again!  you have the correct answers; They just won't be marked correct until I grade them manually. "

Hope this is helpful.  This way you won't get discouraged or frustrated after taking the test multiple times.  

Stephanie

Fall Cleanse Day 7

Let's talk about sleep.

If you're still tired, then that is a sign that your body needs to take time to heal.  Our bodies do all our healing in our sleep.  The best thing we can do to heal is lay around, with our eyes closed and do nothing.  How awesome, huh?  So, cancel those activities if you can, and hit the hay! I have found this to be my biggest struggle during this cleanse-I am so tired, I just want to curl up and sleep someplace warm!  Some nights I wake up and can’t get back to sleep. I hope these tips below will help you if struggled too.

Here are some simple tips to help you sleep at night…

     * Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.

     *Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

    * Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.

    * No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

    *Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night awaking.

    * Read something spiritual or uplifting. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

 * Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.

 *Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.

 *Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver, which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

  *Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

   * Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

    *Also eat a small piece of fruit. Again several hours before bed. This can help the tryptophan cross the blood-brain barrier.

    *Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep.

    * Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon soda with caffeine will keep some people from falling asleep.

      *Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

   *Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

   * Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...

   *Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

   *Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.

    * Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.

Your circadian rhythm influences so many things -- from your heart rate to body temperature and hormone production -- that when it’s disrupted, a cascade of negative health effects can occur.

For instance, too little sleep can:

   1. Alter your metabolism and make you gain weight

   2. Cause your brain to stop producing new cells

   3. Increase your risk of cancer by altering the balance of hormones in your body

   4. Increase your risk of diabetes by reducing your leptin levels

   5. Accelerate aging

   6. Increase your risk of heart disease and stroke

   7. Raise your blood pressure

   8. Speed up tumor growth. Tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions

Additionally, your body does most of its repairs during sleep, so not getting enough of it can impair your immune system, leaving you less able to fight off diseases of ALL kinds.

EnJOY this beautiful day! And sleep well tonight!

In health and happiness,

Jeanne

  

   

Homework due this week

Did you see that we have homework? We are to post in the discussion board this week.

Happy Thanksgiving to you all!
I am grateful for the Pathway Program and grateful to know each one of you!
Blessings,  Jeanne

Fall Cleanse 2011 Day 6

Did you know that if you “Breathe” in more oxygen you will burn food more fully?

One of the best-kept secrets in the nutrition business is this…There’s only one true miracle nutrient, it has profound metabolic power, it’s freely available and is seldom used to the fullest. The miracle nutrient is vitamin O-oxygen.

Before each meal or snack…

Sit in a comfortable position with spine straight, feet flat on the floor.

Eyes can be open or closed.

Deeply inhale, filling your lungs to approximately two-thirds capacity.

Hold your breath for several seconds.

Exhale fully.

Repeat this cycle ten times.

At every meal or snack, and any time food is about to pass across your lips, ask yourself “Am I about to eat under stress? Is my mind in high gear”? If the answer is yes, pause. Then take ten long, slow, deep breaths. As described above. Doing this breathing exercise will help your food digest properly and the nutrients will be used to their full potential. Not to mention it will speed up your metabolism!

Have you thought about some changes to your lifestyle since you've been on this cleanse?  Whether it be with the foods you eat, some self-care things you've been doing, exercise, or even some time management items, this is a good time to implement some changes to

your regime.

Think about 3 things that you'd like to stick with during the winter, write them out and post them on your refrigerator.  This will remind you daily of the positive changes you will make to your life. 

Here's mine:

1. Eat lots of fresh fruits and vegetables daily

2.  Meditate everyday (even if for only 5 minutes)

3.  Practice the Four Agreements

The Four Agreements is a book basked on the Toltec Wisdom by DonMiguel Ruiz. 

It breaks down like this: 

The Four Agreements:

1. Be Impeccable With Your Word

2. Don't Take Anything Personally

3. Don't Make Assumptions

4. Always Do Your Best

These Four Agreements are intertwined and much more difficult to concur than one must think, but practicing them relieves me of such unneeded stress and guilt.

In Love and Light

Jeanne

Fall Cleanse 2011 Day 6

Mango and Spinach (Green) Smoothie

Ingredients

1 large sweet and ripe mango (or 2 small ones)

6 large handfuls of organic spinach

dates if needed

Directions

1. Chop your peeled mango into pieces and put into a blender first (it's important that you put the mango in first as it creates the juice which the spinach can be blended into).

2. Wash your spinach thoroughly and add to the blender.

3. Blend the two together thoroughly until a thick

4. Taste­test: If it's not sweet enough for you, add 1­2 dates or more mango; if it's too sweet, add more spinach.

5. Finally, if you prefer your smoothie runnier, simply add water to reach desired

consistency.

6. When you're happy with taste and texture, pour into a tall glass and swoon! Feel the green goodness flooding into you! You did good!

Fruit Smoothie

This is a refreshing and delicious smoothie that anyone will love.

Ingredients

1 cup pure water

1 mango

1 nectarine

2 small bananas

3 dates

Directions

1. Place all ingredients in your blender and blend thoroughly until a thick consistency is achieved. Your smoothie is made!

2. Pour into a tall glass, add ice if preferred and enjoy.

*Use frozen fruit if you prefer a much cooler drink or add ice instead of water in the original blend. If the drink is too thick for you, simply add more water until it's the way you like it!

Mono Melon Smoothie

This drink is perfect as a breakfast or as a light snack or refreshment (so long as it’s drunk at least 3 hours after you ate your last meal). It takes just 1 minute to make!

Ingredients

1 ripe melon

Directions

1. Simply cut your melon in half and spoon the ripe flesh out of the skin, putting the seeds to one side. If you are serving one person, half a melon will be enough, unless that person (probably you!) is very hungry.

2. Blend your melon on high speed until no lumps remain – this is your smoothie!

3. Pour into a tall glass, find a cozy corner, relax... and sip silently – if you can!

Class is at the Stake Center

Just wanted to make sure that everyone know that class is back at the Stake Center tonight.

Homework

I just have to say that I was not particularly fond of this weeks homework.  My daughter showed me where to find the library database that had proquest on it.  If anyone is having trouble let me know and I will see if I can walk you through this.  Or I will have my daughter help.

Fall Cleanse Day 5

Mango and Spinach (Green) Smoothie

Ingredients

1 large sweet and ripe mango (or 2 small ones)

6 large handfuls of organic spinach

dates if needed

Directions

1. Chop your peeled mango into pieces and put into a blender first (it's important that you put the mango in first as it creates the juice which the spinach can be blended into).

2. Wash your spinach thoroughly and add to the blender.

3. Blend the two together thoroughly until a thick

4. Taste­test: If it's not sweet enough for you, add 1­2 dates or more mango; if it's too sweet, add more spinach.

5. Finally, if you prefer your smoothie runnier, simply add water to reach desired

consistency.

6. When you're happy with taste and texture, pour into a tall glass and swoon! Feel the green goodness flooding into you! You did good!

Fruit Smoothie

This is a refreshing and delicious smoothie that anyone will love.

Ingredients

1 cup pure water

1 mango

1 nectarine

2 small bananas

3 dates

Directions

1. Place all ingredients in your blender and blend thoroughly until a thick consistency is achieved. Your smoothie is made!

2. Pour into a tall glass, add ice if preferred and enjoy.

*Use frozen fruit if you prefer a much cooler drink or add ice instead of water in the original blend. If the drink is too thick for you, simply add more water until it's the way you like it!

Mono Melon Smoothie

This drink is perfect as a breakfast or as a light snack or refreshment (so long as it’s drunk at least 3 hours after you ate your last meal). It takes just 1 minute to make!

Ingredients

1 ripe melon

Directions

1. Simply cut your melon in half and spoon the ripe flesh out of the skin, putting the seeds to one side. If you are serving one person, half a melon will be enough, unless that person (probably you!) is very hungry.

2. Blend your melon on high speed until no lumps remain – this is your smoothie!

3. Pour into a tall glass, find a cozy corner, relax... and sip silently – if you can!

Information Litercy Preparation

I just noticed that there are two videos posted to watch, has this been here the whole time or was it just posted?

Fall Cleanse 2011 Day 4

 We all have stuff in there whether its toxins from food, pollution, or cleaning products, etc. it is trying to let go. Also keep in mind it could be toxins from emotional trauma and baggage. To help let it all go try this simple meditation. Remember to be gentle with yourself and appreciate what you are doing and who you are!

In the past when I have done juice cleanses, I have found a new awareness about myself, something that I can do to strengthen myself. I have also achieved a stronger sense of my spirituality. I have found more awareness of my purpose here on earth and a greater connection with God. I encourage you to take a few minutes everyday to meditate on your greater awareness. What are you looking for in life? What is your passion? Are you doing the same thing every day and expecting a different result?

For today's meditation, we turn east to Tao Te Ching,

The Book of the Way, where we learn...

   I have just three things to teach: Simplicity,

   patience, compassion. These three are your

   greatest treasures. Simple in actions and in

   thoughts, you return to the source of being.

   Patient with both friends and enemies, you

   accord with the way things are. Compassionate

   toward yourself, you reconcile all beings in

   the world.

Great peace will be yours once you bring simplicity, patience, and compassion into your life by meditating on them.

How do you do that?

It's easy. Sit back quietly, slow down, breathe deeply, hold, relax, let go.

Repeat three times.

Then... breathe simplicity into your life. Hold. Relax and breathe out the things that are complicating your life and making you unhappy.

Use the same technique with patience and compassion or whatever it is that you are searching for.

"Love is Feeding Everybody"

     - John Denver

Skin Brushing!

When you do Skin Brushing, you help your Lymph System to clean itself of the toxins that collect in the Lymph Glands. You use a simple technique to improve the surface circulation on the skin and keep the pores of the skin open, encouraging your body's discharge of metabolic wastes, and resulting in an improved ability to combat bacteria, plus helping your skin to look and feel healthier and more resilient!

Benefits:

~tightens skin.

~helps digestion.

~removes cellulite.

~stimulates circulation.

~increases cell renewal.

~cleans lymphatic system.

~removes dead skin layers.

~strengthens immune system.

~stimulates the glands, thus helping all of the

body's systems to perform at peak efficiency!

How to do skin brushing:

~Buy a natural, not synthetic, bristle brush, so it will not irritate the surface of your skin.

~Buy a brush with a long handle so that you can get to the areas of your body that are difficult to reach.

~Skin brush before showering or bathing at least once per day, and twice if possible.

~Do not wet your skin because skin stretches when wet.

~Do light strokes over and around your breasts, but do not brush the nipples.

~Brush each part of your body several times vigorously, completely brushing your whole body.

~Brush the soles of your feet first, because the nerve endings there affect your whole body, next brush your ankles, calves, and thighs, then brush across your stomach and your buttocks and lastly brush your hands to your arms.

~Always skin brush towards the heart.

~Do circular counter-clockwise strokes on your abdomen.

~Take a warm bath or shower, which should always be followed by a cool rinse at the end to invigorate blood circulation.  If you don't have time for a bath or shower, do a hot towel scrub by running a washcloth under very hot water and scrubbing your entire body.  This feels AMAZING!  I do it in the morning.

*Wash your brush every few weeks in water and allow it dry.

Try making a delicious salsa and put it on a bed of arugula!

Try to stay warm, drink lots of herbal tea, I love red raspberry leaf, it has tons of vitamins in it! Stinging nettle is great also, it gives you energy!

Here's a quick light and nutritious smoothie for a quick snack:

2 really ripe pears

1 bunch parsley

Blend together.  YUM.

In Health and Happiness,

Jeanne

Fall Cleanse 2011 Day 3

I love to sip on hot water (not too hot) through out the day. This helps me stay warm and hydrates all my cells. This also helps stimulate the lymphatic system, so toxin will be released.

Add Lentils to your meals: rinse 1/2 cup of lentils several times. Soak in warm water over night. Rinse off in the morning. Store in the fridge. Eat them in this raw stage. They taste like fresh peas from the garden. They have more nutritional value to them now that they have been sprouted. I add them to most of my meals.

Don't Listen To Your Cravings

You are probably starting to have some cravings for the next couple days or

so, you might experience some periods of cravings for all kinds of foods that are no no's on this cleanse.

My recommendation is: don't listen to your cravings!

What I mean by that is: don't believe what your mind says when you have these cravings.

Thoughts such as:

- I can't do this cleanse anymore

- This is too difficult

- A little cheat won't hurt, I can get back on track

- This is not the right timing to do this cleanse

- I'm not sure I can continue this

Remember that these cravings will pass! Don't believe what your mind is tricking you to do.

Remember: this is only a cleanse, for a short period of time. You will be able to add animal protein and good fats, and small amounts of carbohydrates back in really soon.

You are getting your body healthy on this cleanse and preparing it for Winter.

So stick with it until the end if you want maximum results.

Also, another possible reason for cravings is simply under eating calories.

Eat enough food so that your satiated and satisfied.  Some are in this to lose weight and if you are one of these people, then feel free to under eat a little bit.  Since we're not eating fats, you can still eat tons of food and be under your usual calorie count. 

If you are in the "skinny" category, then you should try to eat enough calories from fruits and vegetables to meet your needs.

However after the cleanse it will be important to transition to eating the right amount of food you need, minus a little bit for those who need to shave fat off their bodies.

*About Detox*

Remember: It's possible that today and in the next few days you'll experience some feelings of detox. For me it is usually day 4 that is a challenge and from then on, I feel awesome!

These include:

headache

loss of energy

moody

bad breath

irritability

craving junk

These "symptoms" are temporary and will pass. Continue drinking lots of water (with some lemon or lime if desired) every day. It may seem like a lot, but you want the toxins out of you and not hanging around all Winter.

You're doing great!  You are a cleansing superhero!

All the best to you today!

Fall Cleanse 2011 Day 2 (Monday November 14)

Water:

Critically important, most of us don’t drink enough. If you don’t drink enough it can cause stiffness, aches, pains, and toxicity.

·      Drink 1 quart of water for every 50-pounds you weigh

·      The bladder is a muscle; it expands and changes to this amount over time.

·      Sodas, caffeine, coffee, and tea pull water from your system

If this seems like too much water right now, then try this…

Take your weight divide it in half. Convert that number to ounces. That is how much water you need to consume in a day. Put that much water into the fridge so you can monitor how much you are drinking. Try not to gulp it all down at once. Sip on it through out your day. Also do not wait until bedtime to consume the rest of it… you know what will happen!

Start your day out with a GREEN SMOOTHIE. Here are some simple recipes. Use what you have on hand and experiment with what you like. I make enough to eat for breakfast and a snack later in the day. You can make up a huge batch of green smoothies and put them in your freezer, just thaw them out each morning. This will save time.

Soak 4 tablespoons of flax seeds overnight in 1 cup of purified or distilled water—not chlorinated, fluoridated tap water and put 2 cups of purified, distilled or spring water in the refrigerator overnight. Drain the water off the flax seeds in the morning. (*seeds, and nuts will slow down the detox process)

Put the following in a Vita-Mix or blender.

Simple Green Smoothie

1 banana

1/2 cup frozen strawberries

 2 large romaine lettuce leaves

 1 cups of cold water

 2 tablespoons of the soaked flax seeds (*note this will slow down the detox process)

Then blend the above until liquefied. It will taste like a strawberry-banana shake, have a wonderful fresh smell, and won't taste like lettuce at all.

Green Smoothie

1 Avocado

1 Cucumber

2 Cups  Spinach

2  Leaves of Kale

2 or 3 Lemons, Juice only to taste

1 3/4 Cups Water

1 Cup Frozen or fresh berries

Puree well and enjoy

Try this yummy Salad for  lunch or dinner!

Mexican Salad (4 servings)

4 cups mixed greens

2 tomatoes, chopped

1 red pepper, chopped

1 avocado

1 cucumber

1 cup celery

1/2 cup cilantro

Top with Salsa

1 1/2 cups chopped tomatoes

1/2 cup minced red onions

1/2 cup red pepper

1/3 cup green pepper

3 T. cilantro

1 garlic clove

1 lemon or lime (juice)

chili power to taste

cayenne power to taste

Pear Salad

2 cups spinach

2 pears

8 radishes

4 scallions

Salad Dressings

1 tomato

1 mango

Blend together. Yum.

---------------------------------

Handful of blueberries

juice of 1 lemon

blend together. Yum.

--------------------------------

grapefruit juice

---------------------------------

1 red pepper

1 orange, juiced

blend together.

----------------------------------

The reason most of these recipes have a citrus in them is that the citrus acts as the acid (like vinegar).  Therefore, you'll get the sweet & tango sensation

Here's another little tidbit:

Try making your lunch the biggest meal of the day.  Eat as much as you can.  In Ayurveda, the digestive fires are the strongest between the hours of 10am and 2pm.  Therefore, our largest meal should be at this time.  If lunch is large then we will naturally want to eat less later in the day.  (Its a really good weight loss trick too).  I try to live by this rule and feel really balanced.  Try it!

Fall Cleanse 2011 Preparation

Start Date: Sunday November 13

Welcome to a SEVEN day cleanse! Please check with your physician before attempting any drastic changes in your daily eating habits. I am not a doctor and do not claim to heal. I do claim to have seen and felt changes in myself that are of great benefit due to a cleanse. Pay close attention to what your body needs, if you are in poor health, pregnant, or nursing, you will need to alter this cleanse. (I can help you with this)

What Can You Expect?

The list of possible benefits that you'll experience from undergoing this Fall can  go on forever. But remember about bio-individuality - that is each person is different so benefits and experiences will vary from one person to the next.

Here are some common benefits:

            1.            Weight loss and fat loss, often around 5 to 7 pounds in these 7 days

            2.            Energy increase

            3.            Overcoming cravings and addictions to food

            4.            More energy and desire to exercise

            5.            New outlook on life, all positive

            6.            Symptoms of chronic diseases start to fade away

            7.            Renewed happiness

            8.            Sinuses cleared

            9.            Vision improvement

            10.           Improved blood sugar metabolism

            11.           Improved complexion

            12.           Improved sleep

                            And more!

 When I have done this cleanse I generally loose 10 pounds. So if you don’t need to loose weight make sure you are eating enough. Keep in mind this is not a weight loss program. This is to cleanse toxins from your body; weight loss can be an added bonus.

The Challenges

You'll also face some challenges during the cleanse, and symptoms of detox that can vary from one person to the next. Remember, you often have to feel worse before you start feeling better.

Here are some common detox signs:

1. Low energy, depression in the first few days

2. Cravings for unhealthy foods

3. Self-doubt and fear

4. Headaches

5. Mental fogginess

6. Sweating, bad breath, etc.

Remember:  These symptoms are always temporary and will pass. I have found with every cleanse it gets easier. There are ways to manage these symptoms and slow down the detox process, if you feel you need to. I try to cleanse at the change of each season!

What You'll Eat:

The basics of the cleanse are very simple. You will eat only raw or slightly cooked vegetables and fruits.  I will also recommend special smoothies, juices and preparations, as well as a certain amount of liquids to drink every day.

But as far as food is concerned, you will eat only the following:

            1.            Sweet and juicy fruits (including bananas)

            2.            Greens

            3.            Vegetable especially ones that are normally eaten raw (this means you don't have to force yourself to eat raw brussel sprouts or those veggies we would gag over when we were kids)

The foods you are NOT to eat on this cleanse are:

            1.            Nuts, seeds, avocados, and any food containing fat (including oils)

            2.            Powders, supplements and any food coming from a factory

            3.            Any type of fully cooked food

            4.            Bread, cereals, and any form of grain product

            5.            Any type of animal products

            6.            Salt and condiments of any kind

            7.            Dehydrated foods

            8.             No Fast Food!

Basically, the food you eat will be:

            1.            Either a fruit or a vegetable

            2.            It must be raw or only lightly cooked (can sauté with water)

            3.            It must be fresh (if you need to substitute frozen or canned, for cost reasons, read the label. No MSG, High Fructose Corn Syrup, salt, etc. only the vegetable and water) 

           

The Fast

 The first day will be a special day because you will actually go on a short water fast.  This will help you dramatically at the beginning of the fast.

Here's how it works: On Sunday November 13, you will drink water only, or completely fast for two meals. You will skip breakfast, and skip lunch, and then you will have a dinner of vegetables. (remember to listen to your body, if you need to eat breakfast and lunch, eat vegetables or fruits.

  

 This is the very best way to get a Cleanse going. After this short fast, you'll naturally crave some food and you'll find it easier to go through the rest of the Cleanse.

(If you want to make this a more spiritual experience you can forgo the water and do a normal 24 hour fast or skipping 2 meals fast). During many of the cleanses I have done, I have had some type of profound awareness and awaking.

Please note: if there is any contraindication in your health to this 24-hour fast you should abstain from doing it and just eat raw fruits and vegetables (i.e. breastfeeding an infant, on medications requiring food, etc.)

The Preparation for the Cleanse

You don't need to have an elaborate preparation for the cleanse.

Your main preparation will actually be to get the ingredients necessary for the week or even just a few days to get started.  However, if you want to get the best results from the cleanse, you should avoid certain foods in the days leading to it. (I am so sorry I wanted to get this to you sooner... we lost power again so I was not able to)

These foods to avoid starting from now are:

            1.            Cheese

            2.            Meat and Fish

            3.            Bread

            4.            Highly refined foods

Shopping List

The most important thing for you right now is to get the ingredients you need for the cleanse. Mainly, that means a lot of vegetables and some fruit. Vegetables are the main and most important part!

First of all, I will suggest that you buy a CASE of bananas. Although you may not eat a case in a week, you will definitely go through many bananas and you can always freeze what you're not able to eat.  The case will cost you a lot less per pound too.

Then, I will suggest a shopping list based on ingredients that are normally available at this time of year in North America.

Make sure you buy enough and that you buy foods that are likely to ripen starting by Day 1, with some that could ripen later.  Oh, and remember buy food that you like!  The following sounds like a lot of food, but remember that this is all that you're eating!  Its okay - enjoy nature's bounty!

SHOPPING LIST (this is just a sample-get what you like)

You will be making lots of green smoothies! This requires green such as spinach or romaine lettuce, and fruit, especially berries. Frozen berries are acceptable only if the are berries only, no added sugars, etc.

Mango: 4 to 6 pounds;

Apple: at least 4-5 pounds

Pears: 3-4 pounds

Orange: 1 case ~or~ several

Kiwi: 3-4 pounds

Pineapple: 2-4

Banana: one case

Papaya: I

Melon: I

Cherries: 2-3 pounds

Lemons: 2-3 pounds

Young White Coconuts (for water and added electrolytes)

Romaine Lettuce: 4-6 heads

Carrot: 1 bag (large)

Celery: 4 heads

Kale and other greens:

 3-4 bunches (I love arugula-and it’s so good for you)!

Parsley: 1 bunch

Cucumber: 2-3 pounds

Tomato: 2-3 pounds

Spinach: large container or perhaps 2 (I use this is my green smoothies)

Try to purchase organic or local fruits and vegetables If you have farmer’s markets open, purchase from them first, sometime you can find local in your supermarket, that’s great!

Every produce has a PLU # on it, here’s what to look for:

Organic: 5 digits starting with 9 (this is what you want if you can’t get local)

Conventionally grown: 4 digits

Genetically Modified: 5 digits starting with, 8 (AVOID)

*Avoid produce from other countries, these are picked way before they are ripe, have traveled many miles, and are loaded with sprays, and chemicals.

So go out there and get ready for the cleanse!

In Health and Happiness,  (please post, call or email me with any questions or concerns)

Jeanne Cooper

845-691-8513

914-388-1218

Fall Cleanse/Who is joining me?

Are you ready to make a change in your HEALTH?

I will be starting a 7 day cleanse this Sunday November 13. I would love it if you could join me! This cleanse I will be doing may seem extreme to some of you and not so extreme to others. I plan to eat vegetables and fruits only for those 7 days. Drink water and herbal teas, only. Everything else will be cut out of my diet only for this time of cleansing. (more details will be posted tomorrow)

 If you feel this is too extreme, then think about what you can give up for 7 days. For you that might mean giving up soda, juice, or sports drinks. Or it could be giving up bread, pasta, and white rice. Or perhaps you can commit to 3 days of veggies and fruit instead of 7. You get to choose what will work best for you. 

I promise you will notice a difference in your health no matter what you choose to do. Even if you are the healthiest eater, you are exposed to many toxins that can cause health issues to arise. Think about the chemicals you use in your home, and out doors. Even gassing up your car. Medications, even over the counter medication. Lotions and perfumes. The air we breathe. Now is a great time to give your body a chance to rid itself of some of these harmful toxins.

I will post comments daily as well as give you recipe ideas to follow and other great cleansing tips. Even if you are not ready to begin this cleansing journey with me now, the information will be on this blog for later reference.

Let me know if you are in! 

To Good Health-Jeanne

I messed up

This is Becky posting.  I messed up and thought I was clicking on the member sign up and clicked on the followers.  I signed in the with our google sign in and now everything I post is with someone else's picture.  Can someone that is more blog smart than I fix this, or walk me through fixing this?
Thank you.

The New Person in our Class

For the person who asked about the new girl in our class.  Her name is Pam Pauline and she is a member of the Newburgh 1st ward.

Pampered Chef Party

I am having a pampered chef party at my house on Saturday November 19th at 5pm.  If anyone would like to come or would like to order anything just let me know and I will give you directions to my home.
Becky Murphy
95 Boehmler Rd
Sparrow Bush, NY 12780

Finding a name

If  any of you know the name of the sister who in in our class but she is not in the list, I really need her name, if any of you know please let me know, write her name in the blog or send me a email or call me please. Is the one who came to our class after the class star, I think she is just for listening.

The Instructions Conflict Again...

The main instruction says to answer ALL of the questions in both threads. When you click on one of the threads it says to answer TWO questions. I sent Sister Shippen a text, she replied to answer according to the instructions. If it is like last time we are to answer ALL the questions in both topics.

When you need to take a break... relax and watch a movie

 If you find time in your busy life... sit and watch a movie.

Carrots, Eggs, or Coffee Beans (movie) 
Think of the coffee beans as herbal tea... very short movie

Saints & Soldiers (move on Hulu) 
This is a bit bloody in places, it is about an LDS soldier, really great movie. 1 1/2 hrs

Nate Cooper's photos
My 16 year old posts some of his photos here.

Enjoy :)

Norma said
I agree I think she was amazing.the presentation was different and with good humor. Thank you for the activity when we need to write a goal and someone else suggestions even many off the egao; were no write by me I can be able to do it as a goal. MJ good job

Hi Jeanne
I would like to do the season cleaning specially after surgery on Tuesday let me know how.

Beautiful Photo's

This is a site where my 16 year old son Nate has posted some of his beautiful photo's he has taken. Jay I thought you would especially enjoy this :)

You will need to copy and paste this site in: 

http://NateCooper.500px.com

Enjoy

I am in the blog

Class was great

MJ did an awesome job teaching tonight!

What Did You Eat For BREAKFAST?

I just ate the most delicious breakfast!

I took a big handful of Spinach thew it in a pan with Ghee (can use butter), threw on some Feta Cheese, a little sea salt and pepper. That's it... so simple and yummy! You can add eggs, mushrooms, garlic, peppers, onions.. anything you like. Be creative!
 
Who's interested in doing a FALL CLEANSE with me? I do a cleanse every change of the season. I will be doing one soon. Come on you can do it too!

Reading Assignment

Hi Everyone!

Did you see that Sister Shippen posted the reading assignment?

It is called Goal Preparation Reading Material.

See you Thursday evening.

I'm Dreaming of a White Christmas...in October?!

YNAB

http://www.youneedabudget.com/
The above link should take you to YNAB. If not Google YNAB.
YNAB is the budget application I use for keeping a budget. Unlike other programs, this one focuses on building a reserve so that you are paying this month's bills with a reserve from last month. It's a process that can take several months, to a year. However, if you stick to it, you'll find that you're working with your budget as opposed to using your budget to only track your mistakes. That's what I did for years with Quicken. YNAB also offers tutorials to get you on track. In addition, during tax season, they also offer additional tutorials that really help break down tax stuff in simple to understand terms. This system, more than any other I've tried, helped me accomplish some things I thought were out of reach. It's more about the process, than the program. Good luck budgeting.

Create My Best Life Now

 I have just posted a new newsletter. Click on the link below and it will take you directly to it. You can find healthy recipes, and health tips. There is no charge, lots of places to look around for great ideas on being healthy. If you have any questions, just let me know.

Tip for the day: "Chew your drink and Drink your food"

This means if you are drinking any thing take your time to drink it, swish it around and enjoy it. And chew your food until it becomes liquid form. Chew, Chew, Chew! This is great for your digestion, you will absorb the nutrients from your food much better.  

In Love & Light
Jeanne

 Create My Best Life Now

I figured it out

It finally figured it out. I am to break it all down. This is so cool.

budget homework can someone help me?

Can someone help me understand the budget homework? I am totally lost when it comes to numbers! When I enter the expenses for the week, it calculates a total off to the right. This total is not what I pay every week. Do I recalculate it to the right total? Or do I break it down into what it would be weekly?
Thanks for your help!
Jeanne
here is my number if you want to really talk about it...
845-691-8513
914-388-1218 cell

This is Really a Great Tool

Thank you Becky, again, for setting this up. I have to be more diligent in following it, but when I do I really appreciate the open and free comments that are posted here. We really need to encourage everyone to use it. It is really a helpful tool.

Answer ALL the question to TWO different topics

I just received a text from Sister Shippen.

She says to answer ALL the question in two different topics!

When you click on a topic it says answer 2 question.

How many questions are we to answer?

I am confused. On the main thread it says to choose two topics and answer ALL the questions. Then on the topic I choose it says to answer two questions. Am I reading it wrong? Do we only answer 2 questions to two different topics? Or all the questions in two different topics? Thanks

Budget Worksheet

Just curious how you guys feel about the budget worksheet.  It is really designed for a student on campus.  Plus I am a little uncomfortable sharing such personal info.  I have sent and email to the professor.  Any thoughts?

I can do it!

This is my first blog entry on my own! Look I can do it! Thanks for walking me through the steps Becky.

Martira, you did a great job as lead student last night. I hope that your troubles from yesterday morning are passed and all is well with you and your loved ones.

Have a great week-end all of you!

MJ is having a....

MJ is having a baby boy!  Think blue.  This is her first baby.

Example of a blog post

Jeanne and Gail are great!

Smart Choices Worksheet

Did anyone else find this worksheet rather challenging?  I would like to read the book mentioned in the video but I haven't been able to find the link.  I sent an email but haven't received a response yet.  I think I might have to do this one a couple of times before I totally understand how to apply it properly.  If anyone has any insights that might help, I would appreciate it.  This is the part I had the hardest time understanding.

Create a consequences table for remaining alternatives.

Just figuring out how to use this site.

Welcome to the blog

This is a place where we can talk.  We can post about what is going on in our lives, ask questions about assignments or just have a little fun.  I love that we are getting to know each other better. We all have unique personalities that make our class and life so interesting.   


Feel free to post pictures.  Jay I would like you to take a picture of our whole class together, including our teachers.   I would like to have that under our heading.  


When you post if you put your name as the label, you will be able to find anything that you post under that label and print it out.  I know that my sisters use their blogs as a journal, because they can print  any of the posts.


I know that I really do not need to say this, but I would be a bad parent if I did not say anything.  Please do not post anything negative about anyone in the class, do not use bad words, and of course no off-color jokes or pictures.


I think that this will be a wonderful forum to get to know each other better.  I am looking forward to reading Michael's post, I am hoping that MJ will post pictures of her baby and let us know what she is having.  I know that I will enjoy all reading about everyone's day to day lives.