Walk in the Park Day

Walk in the Park Day.png

10 Steps to Happiness



1. Speak Positively

You will never be Happy if you speak negatively about yourself and others all the time

We get into a habit of doing it

Changing this one thing, will bring more positivity into your life

People will want to be around you more, new opportunities will open up to you

You will learn to appreciate the good in people and things around you and more importantly, appreciate your good qualities rather than fixating on the bad

If you can’t find one good thing about yourself or your situation, you need to think of ten more



2. Look Forward

What happens if you look behind you when you are walking? You can’t see where you are going for one, you may crash into something, trip & fall,  or endanger yourself

Life is the same, if you keep looking in the past, you won’t ever be able to see the future and all the good things that are ahead of you

Leave the past where it belongs, it’s done. No matter how much you worry about it, you can’t change it

Start looking forward and you will see good things and opportunities heading your way



3. Open your mind

If you put a limit on yourself and what you believe you can achieve, that’s all you will achieve

If you open your mind and start to believe that anything is possible, everything will be possible



4. Compliment Others

Instead of complaining about everyone and everything that is going wrong, try complimenting others

When it is done sincerely, it not only lifts the other person’s spirits, but your own as well

You shift negative energy into positive and what you put out into the world,  comes back to you



5. Accept Responsibility

Stop blaming others. Start accepting your part in the equation.  Accept responsibility for things you have done or said

It goes a long way toward others respecting you and self healing



6. Embrace Change

Change isn’t easy.  We get into our comfort zone, whatever that may be.  Sometimes negativity is our normal.  Change takes courage.  You are stepping outside what makes you comfortable.  But if you don’t embrace change, you will stay stuck right where you are, nothing will ever change,  and you will never grow



7. Impress Yourself

Instead of trying to impress everyone else around you, impress yourself

Become the person you want others to see you as

When you impress others, they don’t really care as much about you as you want them to, it is fleeting, it doesn’t last

When you seek to impress yourself, you can be proud of your achievements all the time, that feeling of accomplishment is with you always



8. Approve of Yourself

Stop seeking external approval from others, and start approving yourself.  If you don’t  like yourself, you can’t expect others to like you or approve of you

When you learn to appreciate the amazing person you are, you don’t need approval from others



 9.Learn from Mistakes

Don’t beat yourself up so much if you make mistakes.  If you didn’t make any mistakes, you wouldn’t be able to learn from them and grow as a person



10. Take the High Road

Don’t be in a rush to always be right all the time.  No one ever is.  Being right isn’t worth losing friends and family over.  Agree to disagree, respect others have opinions that are not the same as yours and move on

People are only going to see a situation from their perspective and maturity level.  Once you come to this realization, you learn that they won’t understand what you understand, or perceive things the same way as you do



When we Ruminate,  we obsess over a thought, a problem, a tragic event or life trauma and regurgitate it over and over again often with a fixation of the problem or event, rather than being able to focus on a positive outcome or solution

We fall into an emotional pit that is often hard to climb out of

When we fixate on the one thing, we are unable to see past it which can often lead to depression, post traumatic stress and other debilitating illnesses

It is not good to constantly dwell on problems, those who ruminate often see the glass as always being half empty, while all those cheery people around us who don’t seem to understand our plight, always see the glass as being half full

Both in essence maybe missing the point, the glass is refillable

When you adopt a negative ‘why me’ attitude it can be hard to ever break free from the emotional chains that bind you and most often we are the very ones locking ourselves off from the world around us

One thing I have learned over many years of heartache and misfortune, is that you have to help yourself…no one can fix your problems for you and stewing over them over and over again is a waste of time and energy, it wears you down physically and mentally

Many become prisoners of their own mindset, but what they don’t realize is they hold the key to their emotional freedom

When you see the big picture, that in 50 or a hundred years, none of what you are going through now is really going to matter very much to anyone, you realize whatever you are experiencing is a temporary drop in the ocean

Why waste precious time being suck in the past?  You can’t change the past, you can only change how you react to it

You can choose to let it beat you or choose to do something positive and constructive toward moving on from it

I am not saying don’t feel sad, angry, mad…in their own time and place they are normal healthy reactions.  It is healthy to grieve for someone we love or be heartbroken if we experience life events or trauma, but it is not healthy to refuse to budge from that state or place in our lives

I am a big believer in most things happening for a reason, even though we can’t see it at the time

There is usually a lesson we need to learn from the experience we are going through, maybe that lesson is to realize your own strength and resilience, maybe it’s to empower you to help others, maybe it’s to teach you perseverance or patience or self-love or forgiveness

I have also learned and truly believe we have the answer inside of us to whatever problem or dilemma we are facing, sometimes we are not looking deep enough or in the right direction to find the soul-searching answers we so desperately seek externally

Talking with friends / family is a start,or a health professional if you need to, there is no shame in saying you need help with something

When I get so overwhelmed now and stressed out so much I feel like I can’t breathe, sometimes I delegate and give it to God to deal with.  I know people have varying religions and some don’t believe in God at all, I just know that I can’t carry the burden any longer and usually if I surrender it, my load lifted just became a whole lot lighter and easier to deal with.  Sometimes I have had situations where I just say “I can’t”… deal with it….obsess over it….and it’s ok to acknowledge that too

When I have passed things ‘upstairs’, surprisingly enough, things seem to fall into place

I just know I personally cannot carry the load one day, one hour, one moment longer



Foods Rich in Vitamin C

vitamin c


Vitamin C, also known as ascorbic acid is an antioxidant and  water soluble vitamin that plays an important role in immune function

Vitamin C neutralizes “free radicals” caused by pollution, cigarette smoke etc  and protects your cells from damage

Vitamin C aids in collagen production that protects your skin and organs from damage if you get cut or suffer injury

Vitamin C makes hormones like serotonin, dopamine, epinephrine, and norepinephrine. that affect your mood, memory, motivation, and how you feel pain

Very high doses of vitamin C through an IV may slow the growth and spread of cancer cells

Vitamin C is readily available in a variety of raw fruits and vegetables

  • Tomatoes
  • capsicum
  • grapefruit
  • oranges
  • spinach
  • broccoli
  • cauliflower
  • potatoes
  • lemons
  • limes
  • strawberries
  • raspberries
  • blueberries
  • cranberries
  • papaya
  • kiwi
  • pineapple
  • cantaloupe
  • plums
  • watermelon
  • bananas
  • apples
  • pears
  • Bell peppers
  • leafy greens
  • kale
  • Swiss chard
  • collards
  • cabbage
  • bok choy
  • Brussels sprouts
  • sweet potatoes
  • winter squash



10 Foods Rich in Vitamin D

vitamin d


Vitamin D is vital to maintaining bone strength, preventing bone loss, preventing fractures from falls. It aids in preventing cancer and boosting the immune system.

Vitamin D occurs naturally when we are exposed to direct sunlight.  It aids with fighting depression and other illnesses

Vitamin D doesn’t occur naturally in very many foods, but is present in fatty fish like Salmon, herring, sardines, caviar

It can be found in cod liver oil, mushrooms, pork, egg yolks, and is often added to orange juices and dairy products as a fortified product

Vitamin D is used for conditions including high blood pressure and high cholesterol. It is used for diabetes and obesity, muscle weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, bronchitis, premenstrual syndrome (PMS), and tooth and gum disease.

Vitamin D is involved in regulating the levels of minerals such as phosphorous and calcium

Most of us have heard people say, “If you want strong, healthy bones, drink your milk”

14 Foods that Lower Cholesterol


This post is informational only and does not replace medical advice – Please consult with your own health professional



What is Cholesterol?

Many people are told by their doctor the have high cholesterol, or Triglycerides but aren’t really sure what that means

Not all Cholesterol is created equal

There is Good Cholesterol (HDL) and Bad Cholesterol (LDL)

HDL stands for High-density lipoproteins, while LDL is an abbreviation for low-density lipoprotein

LDL, the Bad Cholesterol is when plaque builds up in your arteries and makes it hard for blood to get to your heart.  You want to lower the “bad”  LDL cholesterol, and triglycerides (fats), which your body stores in fat cells and increase the “Good” HDL cholesterol

HDL on the other hand, the Good cholesterol,  gets rid of the excess fatty cholesterol in your blood via your liver where it’s broken down and removed from your body

Cholesterol is a waxy substance that’s found in all of your cells.  It attaches itself to proteins that travel through your bloodstream

When arteries become blocked, it is often caused by a build up of excess plaque that clings to the walls of the arteries and narrows the artery, restricting blood flow, this is when blood clots form and can lead to stroke, heart attacks or death


Most of us have seen ads on tv for Lipitor, Crestor and Zocor, these drugs are in a class called statins, their main function is to lower the bad cholesterol



Smoking greatly reduces your “Good” HDL cholesterol and narrows your arteries



Increasing physical activity can lower your triglycerides while increasing your HDL levels, and you may also lose some weight which is good for your overall health if you are tipping toward obesity



DIET can play a big part in good and bad cholesterol

Fried, fatty foods, cakes, cookies greatly increase the BAD cholesterol due to their high saturated trans fat content, the elimination of these alone, can drastically reduce your bad cholesterol

You can easily reverse the bad cholesterol and increase your good cholesterol with simple diet modifications


Foods that lower “bad”Cholesterol:

You should include more of these in your diet

Fruits & Vegetables:

  • orange juice
  • apples
  • berries
  • avocado
  • Brussel sprout


  • green tea
  • red wine

Omega 3:

  • Salmon
  • Fish
  • Mackerel
  • Tuna
  • Sardines
  • Olive Oil

Nuts & Grains:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Brown rice
  • oatmeal


These foods have been proven to lower bad cholesterol and help to increase your good cholesterol

Interestingly enough, the majority of these very same foods reduce inflammation in your body as well

Food Fighting Inflammation


This post is informational only and does not replace medical advice – Please consult with your own health professional


What is Inflammation?

Many people wake up in the morning with stiff joints, and while this is your body adjusting to inactivity for prolonged periods of time, it doesn’t necessarily mean you have inflammation

Inflammation goes much deeper than morning stiffness, it can be a painful, debilitating condition brought on by a lot of different factors, including, stress, diet, lifestyle, injury or illness

Inflammation is your body’s immune system malfunctioning. It’s associated with arthritis and some autoimmune conditions

Inflammation occurs when chemicals from the body’s white blood cells are released into the blood or affected tissues to protect your body from foreign substances. The release of these chemicals increase blood flow to the area of injury or infection, and result in redness and warmth. Sometimes the chemicals cause a leak of fluid into the tissues, resulting in swelling. This process stimulates nerves and cause pain.

Doctors are quick to prescribe anti-inflammatory drugs, but they do not often solve the root of the problem and many of them have ingredients and additives people may be allergic or sensitive to or that cause other issues like asthma

So what can we do to help ourselves?


Exercise – this is a great, sensible solution written down on paper, but the reality is that exercise is a crazy thing to suggest, because often those with inflammation are so sore and in so much pain, they literally are unable to exercise.  And really, don’t these doctors think we would exercise if we could ?

Another solution may be physiotherapy that gently aids you into moving your joints more and becoming more active, but from personal experience, sometimes this can make the joints more inflamed

Aquatic exercises are a better option because they are not weight bearing and have less impact on joints



DIET can play a big part in inflammation

Fried, fatty foods & white pasta can play a big part in inflammation, the elimination of these alone, can drastically reduce inflammation, as can a lot of highly processed foods

There is some light at the end of the inflammation tunnel

Even if you can’t take anti inflammatory drugs or exercise, you can take small pro-active steps by modifying your diet

There are known foods, available organically, in nature that can greatly improve the symptoms of inflammation in our body


Foods that Fight Inflammation:

  • Broccoli
  • Cauliflower
  • Green Beans
  • Asparagus
  • Brussels
  • Cabbage
  • Peas
  • Onions
  • Sweet potatoes
  • Pumpkin
  • Yams


Green Leafy Vegetables

  • Lettuce
  • Spinach
  • Arugula
  • Kale
  • Bok Choy


Other Vegetables:

  • Bell Peppers / Capsicum
  • Cucumber
  • mushrooms
  • Red Beets / beetroot



  • Cranberries
  • Raspberries
  • Blueberries
  • Mulberries
  • Strawberries
  • Pineapple
  • Cantaloupe
  • Limes
  • Lemons
  • Apples
  • Tomatoes



  • Tumeric
  • Ginger
  • Garlic
  • Basil
  • mint
  • oregano
  • parsley
  • Rosemary
  • Thyme
  • Cinnamon
  • Cumin Seeds
  • Horseradish


Omega 3:

  • Salmon
  • Fish
  • Mackerel
  • Tuna
  • Sardines
  • Oysters
  • Olive Oil


Nuts & Grains:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Brown rice


Many doctors suggest a Mediterranean diet high in Omega 3

While these foods may not totally cure your inflammation, they certainly will help to relieve some of the symptoms and reduce inflammation in your body





Oversight -Daily Prompt



Oversight – Daily Prompt


Obesity is a global problem for developed, affluent countries.  Childhood Obesity is at epidemic proportions

How did we get to this point?  What did we overlook?

When we grew up we not only participated in a strenuous sweat-inducing exercise for PE and Sport at school, we also ran around outside for recess and lunch and ran like crazy.  We played and swung and spun upside down on outdoor play equipment.  We were ACTIVE







For sport each  week, we participated in every Olympic style sport there was

  • Swimming
  • Diving
  • Hockey
  • Soccer
  • Volleyball
  • Netball
  • Track & Field
  • Javelin
  • Shot Put
  • High Jump
  • Long Jump
  • Discus
  • Hurdles
  • Relay
  • Pole Vault
  • Gymnastics
  • Vault
  • Uneven Bars
  • Beam
  • Floor Exercises
  • Parallel Bars
  • Rings
  • Pommel Horse
  • Judo
  • Handball
  • Dodge-ball
  • Sit-ups
  • Push Ups

the list goes on and on


When my kids started school, they would tell me they hardly ever went outside, they sat in the cafeteria for lunch every day and ‘snack’ was at their desk in the classroom.  When they had to do “Sport” they walked leisurely around the track reading a book?

And you wonder why there is an obesity problem?

My kids always took a healthy, nutritious lunch to school

The food in the cafeteria was hot dogs, pizza, and chicken nuggets

One of the biggest oversights in schools is the lack of physical activity

How does anyone expect kids to sit around all day for hours at a time and not get any physical activity?

The other oversight from not letting kids run around outside at lunch time is that it was a great way to distress, to let off steam, to get all the agro out of their system, they would run it off and it was done

Luckily for my kids, they are tall and trim and eat healthy and LIKE exercise, but the odds are greatly stacked against kids today. The solution is so simple; let the kids run around at lunch time, introduce exercise again in schools as part of the PE / Sport curriculum

It might also just reduce some of the violence going on and give kids an outlet they need to reduce their stress levels


Get Paid To Lose Weight



Many people make New Year Resolutions to Lose Weight, but how many actually stick to it?

Sometimes they lack motivation, lose focus or have other factors preventing them from achieving their goal

Money can sometimes be a good motivator

Everyone would like a few extra dollars in their pocket

Did you know you can get paid to lose weight? For real!

If it’s something you were going to do anyway, why not make some extra cash for your efforts?

There are four ways to get paid that are buzzing around the internet at the moment




How does it work?

You have to be weighed in at beginning and end, you can do this by video recording yourself weighing in on your scales at home or there are weigh in centers that will record your weight.  The first option is a lot more private and less intimidating

You set your goal of how many LBs you want to lose (it has to be 10% of your starting weight or more) and in what time frame, 3 months, six months, 12 months etc

You place a monthly wager on losing that amount of weight in that time frame.

So to start with, you are wagering your own money against yourself

However, if you COMPLETE your goal and lose the specified weight in the specified timeframe, the company will return your wager to you AND PAY YOU an additional bonus amount of money for losing your weight

Money is deposited into your paypal account at the end when you complete your final weigh in

There is a calculator on their website you can use before you begin to see how much you will be paid  for each scenario and I strongly suggest you use this calculator

Choose how much weight you will lose

Choose your wager x months to achieve your goal


Experimental Calculations

For a Random Value, I chose a 250lb starting weight with 10% weight loss goal of 25lbs just so I could see the difference in payout amounts


Example 1:

You wager $20/month x 6 months to lose 25 lbs

You would pay $120 and get paid a $196.97 bonus, so your total payout would be $316.97

They pay you $32.82/month to lose weight


Example 2:

You wager $20/month x 8 months to lose 25lbs

You would pay $160 and get paid a bonus of $268.43, so your total payout would be $428.43

You can see by these two examples, that by playing around with the weight loss and months, your payout difference allows you to see what the best weight loss vs best payment ratio is for you

They pay you $33.55/month to lose weight


Example 3:

If you up the anti to say $50/month x 8 months to lose 25lbs

You would pay $400 and get a bonus of $671.06, bringing your payout to $1071.06

It all depends on how much you can afford to wager and how much weight you have to lose over what time frame

They pay you $83.88/month to lose weight


Example 4:

You wager $20/month x 12 months to lose 25 lbs

You would pay $240, get a bonus of $420.79, bringing your payout to $660.79

They pay you $35.06/month to lose weight



Example 5:

Wager $50/month x 12 months to lose 25lb

You pay $600, get a bonus of $750, for a total payout of $1350.00

They pay you $62.50/month to lose weight


Interesting Calculation:

I did a comparison chart for 25 lbs and found out that a $50 wager/month will net you a $750 bonus whether you take 9,10,11,12,13,14,15,16,17,or 18 months to complete, the bonus payout was the same, not sure why this is, but in this case, you would be better off doing it in 9 months than 18 because the bonus ratio is higher for 9 months than it is for 18 months. At 9 months they would be paying you $83.33/month, whereas at 18 months you would be earning a bonus of $41.66/month

The end result is the same, 25lbs lost, a bonus $750 payout but mathematically it would be to your advantage doing it in the shorter amount of time


Once you start and place your bet, it is a legally binding contract

There are no refunds if you change your mind or don’t lose the weight.

So be careful.  Make sure you are committed and able to achieve your goal.

Any funds collected from those not completing their weight loss goal are pooled into a fund which then goes toward payouts for those who do complete the task

The way I see it, it’s a win-win

If you are serious about losing your weight, you may as well earn some money for doing something you were going to do anyway

You will get your money back at the end plus a reward for achieving your goal

Payouts can be $100-1000’s depending on how much you have to lose

Be careful with your time frame: Even if you lose your goal weight mid way through your time frame and put it back on by your end weigh in date, you will lose out.  So choose the shortest amount of time to realistically lose your weight

The way I see it from the examples above, 
the more you can wager, in the least amount of time, 
the bigger the bonus you will receive


They have team challenges that allow you to earn even more money


Similar to Healthy Wage, Diet bet is a 4 week challenge with less flexibility.  You are required to lose 4% of your current body weight

There is also a six month challenge  where you lose 10% of your body weight

You choose which challenge you want to participate in, then need to find a game which has a wager from $10-100.  Once the wager is determined, you are given a start date and goal weight

If you meet your goal at the end of the challenge, you’ll win your money back plus a bonus for reaching your goal

You can earn 150-200% of you wager


Pact is a workout APP that pays you to work out.  It tracks calories and encourages you to eat healthier

It is a similar wager system that pays you your money back plus a bonus for meeting your goal

Each week you set your goal and wager amount



Higi is a Health APP that rewards you for tracking your health

You earn points for tracking your health and reaching goals.

Instead of receiving cash, you cash in your points for store coupons


An Invitation worth Declining





We all get invitations, to events, parties social gatherings, weddings, some we are excited about, some we really don’t want to attend

If the person requesting your time and company is close to you, you often feel guilty not going.It’s ok to say no, it doesn’t mean you love them any less

Whether socially or mentally, why do we have such a hard time saying No to people?

Are we more concerned with hurting their feelings, than keeping our sanity?


If someone is inviting you to an argument with them, it’s healthy to decline their invitation and say “no thank you”…you don’t have to attend every “party” you are invited to

Next time you are faced with someone up in your face or in your personal space, or even dealing with online bullies, say thanks, but no thanks.  Don’t engage them and reward them with your time or energy.  Shut it down.  Say your calendar is full, you don’t have time and walk away

It’s pretty hard to argue with someone if there is no one there to argue with

Get into the habit of declining the invitation for them to be abusive and obnoxious towards you, it not only teaches them to respect you and communicate more effectively, it teaches us how to value and respect ourselves

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