Does work have you worn out? Are your kids running you around ragged? Do bills have you pulling your hair out?— If you answered yes to any or all of those questions, chances are you are stressed out and in need of a good massage or a vacation. But, if those remedies aren’t an option, did you know that certain foods can aid in calming you down?

There are a variety of fruits, vegetables, and nuts that can and will keep you calm. Each of these foods are packed with vitamins and minerals that will have you feeling at ease even in the face of madness.

1. Asparagus
This power vegetable is a known detoxicant and aids in the prevention of osteoporosis, by providing anti-aging functions, a large amount of B vitamin—the answer to calm.

2. Avocados
Packed with vitamin E, this fruit has several cancer fighting agents, and for beauty buffs, its known to be your skin’s best friend (who doesn’t love an avocado mask?). Rich in glutathione and folate these elements aid in blocking the intestinal absorption of some fats that cause oxidative damage.

3. Berries
Vitamin C has been proven to decrease stress. And berries are jammed packed with it, and anti-oxidants. Known to improve skin and combat fat you can worry less as you indulge in berries.

4. Walnuts
Research has proven that these shelled marvels provide more than one kind of cognitive edge. They contain alpha- linolenic acid, an essential omega-3 fatty acid, and other polyphenols that have been shown to help prevent memory loss. Studies conducted by the National Institutes of Health found that the omega-3 fatty acids in walnuts keep the stress hormones cortisol and adrenaline in check. Note: To bring out their flavor, try toasting them for 10 minutes, chop them up, and add them to a salad.

Source: Women’s Health Magazine

Adding just one new fitness move each month can make a significant difference in your ultimate progress throughout the year. Follow these month-to-month tips from Life Fitness and discover effective ways to achieve new fitness goals in 2012.  You can complete your fitness goals in 12 months, if you focus on the positive goals you have already set for yourself. Think in “I will” instead of “I want…” It makes for a serious personal call to action, and strengthens your affirmations. Check out part two of how to achieve your fitness goals in a year.

July: Try Doing “Real” Pull-ups
This type of goal can be extremely motivating and satisfying when met. During the month of July, try and work your way up to completing three or more ‘real’ pull-ups, meaning no assistance or use of machine.

August: Complete a 5K
Run/walks for a cause are extremely popular during the summer months. Whether you run, jog or walk, there’s nothing like completing a race, especially when it’s for a charity.

September: Set a Schedule
Nothing crushes an end goal like inconsistent workout times. Understand whether you’re an early bird or a night owl, pick a workout time accordingly and stick with it. Maintaining a consistent schedule is one more way to make attaining your goals a little easier to do.

October: Find a Workout Partner
While some people prefer solitude, a partner can offer spotting during weight training, support during the last leg of a run and motivation to hit the gym on a lazy day. Enlist the help of a neighbor, family member or friend who is at your fitness level and share the training journey together. Hold one another accountable for the workouts you plan and you’ll be less inclined to skip a session.

November: Engage in More Cross-Training
For most, the weather is cooling off and winter doldrums may start to set in. Cross-training offers a variety of activities and can be an effective way to burn a lot of calories while reducing impact on your joints. Choose a cross-trainer that incorporates upper and lower body movement to really get the heart pumping. Try mixing your cardio and strength workouts together and see what physical improvements you can make by incorporating cross-training this month.

December: Meditate Regularly
This practice decreases stress and will improve your mood. Find a place you are most comfortable and breathe deeply through your nose for 10 minutes, clearing your mind and relaxing your muscles. Use this time to recharge your mind and body when holiday stress sets in.

Did you miss Part One of the series? Click HERE to check it out.

Adding just one new fitness move each month can make a significant difference in your ultimate progress throughout the year. Follow these month-to-month tips from Life Fitness and discover effective ways to achieve new fitness goals in 2012.  You can complete your fitness goals in 12 months. If you focus and add on to the positive habits you already set for yourself. Check out part one of how to achieve your fitness goals in a year.

January: Write Down Your Goals
Whether you want to lose pounds or increase energy, make an effort to document your goals.Keep  copies of your defined fitness plan where you will see it regularly.

February: Work with a Personal Trainer or Partner
A trainer or partner will keep you accountable while serving as a coach and cheerleader.

March: Track Your Progress
Record your progress regularly to continue the momentum. Be sure to reward yourself when you’ve met goals within your set timeline – keep it simple, like a massage or a new pair of shoes.

April: Visualize Your Goals
If your goals include performing 20 traditional pushups or running two consecutive miles, close your eyes and visualize yourself in action. Visualizing yourself completing your goal will keep you on track to meet it.

May: Learn A New Fitness Skill
You are nearing the middle of the year and it’s time to add to your fitness level. Joining a class is a great way to improve your skills and meet new people at the same time.

June: Participate in a Sports League
Playing a soccer game twice a week is a great way to keep fitness fun and add a little friendly competition to the mix.

Tis’ the season to over indulge. Between the shopping, parties and traveling it’s no question this is a stressful time. This is also a time to munch on the party trays, gift baskets and holiday food. There are some ways to prevent mindless munching during the holidays and beyond. Dr. Lavinia Rodriguez, author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management shares some tips.

Have a pre-party plan. If you know you’re going to be faced with a seemingly endless array of food choices at a given event, force yourself to stop and think about what you’d most like to eat before taking your place in line. The fact is, many of us have eyes that end up being bigger than our stomachs, but we feel compelled to join the clean plate club regardless.

Focus on your friends and family—not the food. When you walk into your company’s holiday party or your daughter’s dance recital, don’t hone in on the snack table. While the hors d’oeuvres table might be crowded with treats and people, focus on socializing with friends and family instead of on the food. Remember, conversation is calorie-free! “When you go to holiday gatherings, slow down and enjoy the atmosphere and then think about eating. Most people will already be on their second (or third!) plates, and you’ll still be on track with your healthy lifestyle,” advises Dr. Rodriguez. Read the rest of this entry »

The Daylight Savings Time expression, “Fall Back”, shouldn’t hold weight (no pun intended) when forming—and keeping—your fitness schedule.   Follow these tips from Life Fitness  to squeeze the most out of your day by maximizing every hour—techically you gained an extra hour, so why not use it effectively?

1.Use Your Extra Hour To Plan
Everyone’s days are 24 hours long, but how we use these hours can make all the difference. Start on the right foot by marking your calendar. If you’ve decided to make your fitness needs a priority, enter your workouts on your daily planner or in your electronic calendar. Record it like you would any other important appointment and you will be more likely to follow through.

2.Mix Up Your Workout By Heading Outdoors
Gone are the sweltering days of summer, so if you are an outdoor person, use the crisp coolness of fall to motivate you to do some refreshing exercise outdoors. Take a morning walk or run to check out the changing colors of fall. Clip on a pedometer and hit some of those fall festivals or farmers market for some healthy fruits and veggies. See if you can accumulate the recommended 10,000 steps per day by adding outdoor activities to your daily steps.

3. Power Up
Use this time of year to renew your resolution to stay—or get—fit. With the holidays around the corner, it’s good to have your momentum going when temptations surface. Your body can be a fat-burning machine just in time for all of those family gatherings. When your fitness regimen becomes a regular routine, you are less likely to get off track. Set yourself up with a habitual programs that you will stick with during the crazy weeks between Thanksgiving and the New Year. By incorporating these tips, the only thing falling back will be your clock.

There is nothing like eating soul food. Southern fried chicken, black-eyed peas, ham hocks, cornbread—it’s all bliss. However, the way it’s prepared—usually with a lot of oils and flour—can be detrimental to your health, possibly causing diabetes, high cholesterol, and hyper tension.

With Thanksgiving just around the cornor, there’s no reason to stop eating and enjoying the flavorful dishes, just switch up your options and change the way it’s prepared. Here are some quick and easy ways to make your soul food truly food for the soul.

Bake the Bird:
Fried chicken isn’t so fly anymore. Baked chicken will give you the health benefit of the protein AND flavor without all of the extra fat and oil. There are many low/non sodium seasoning and marinade options that you can use. I recommend using Mrs. Dash.

Bye Bye Sweet Potato Pie:
Keep sweet potatoes on the dessert menu, and create tarts. Sweet potatoes are healthy and a great source of protein. Boil and mash the potatoes. Add Stevia to the mixture, (which is a great spice full of fiber, iron, calcium and magnesium), and place it into mini tarts. Bake for 25 minutes and you have a tasty dessert that is as healthy and sweet.

Keep the Greens Healthy:
Collard Greens are a wonderful option to fill up your plate. But add all the sodium and seasoning; and it quickly becomes not so healthy. Season your greens with meat. Just put the meat in the greens and allow the natural sodium from the meat to soak through.

There are many items on a soul food menu that are tempting, but think of healthy alternatives. Do you have ideas and/or recipes for healthier soul food options?

—Yvelette Stines

As Halloween approaches, chances are your kids are ready to have fun carving pumpkins, but did you know those soon-to-be jack-o-lanterns are nutritional powerhouses with a host of benefits. Consider these benefits provided by Dr. Helen Lee, DC of Chicago Healers:

Nutritional Benefits of Pumpkins:

1. Vitamins
Pumpkin and its seeds contain nutrients such as vitamin C, E, iron, zinc, magnesium, potassium, both beta & alpha carotenoids (anti-oxidants which help prevent cell damage), and lutein (support healthy eyes).

2. Organ Health
The nutrients in pumpkin and its seeds help support the health of your kidney, bladder and prostate.

3. Sickness Prevention
Helps with minimizing osteoporosis, increases digestive health by helping with parasites & tapeworms, and lowering cholesterol.

4. Protein
Pumpkin seeds are high in protein.

5. Improved Digestive Health
Pumpkin seeds help the body get rid of parasites and other unwelcomed digestive inhabitants, and they contain healthy essential fatty acid oils.

6. Important Fact
Organic, raw pumpkin seeds will provide you with the most nutrients and enzymes.

Easy ways to incorporate pumpkin into your diet:
1. A handful of raw pumpkin seeds as a snack or mixed with trail mix, on top of cereal
2. Pumpkin seed butter spread on toast
3. Pumpkin pie/desserts/pancakes/waffles
4. Pumpkin baked or browned with spices in risotto, chili, rice, spaghetti

As we inch toward 2012, do you have 2011 goals that have yet to be completed? If you answered yes, chances are there were and are a series of reasons (read: excuses) that kept you from making things happen—”lack of time”, relationships, work, and—the greatest obstacle—fear. But with nearly 3 months until “Auld Lang Syne” has its one-night only rotation; you still have ample time.

This year I got a late start on my goals and I am fine with that. What I embraced was the art of slowing down and understanding myself through the process. I also learned how to celebrate the little accomplishments that lead to the completed goal. For example, want to lose ten pounds by the end of the year? Easy. Start small, by determining a goal a week. By doing this you create habits that will help you reach that end goal. The breakdown? Week one promise to drink more water, carry that habit into week two, as you change your eating habits (getting rid of all the junk food). Carry those two habits into week three, when you make a self-promise to exercise more, and so on.

Convinced to go for the goal? Check out these tips:

1. Take Baby-Steps
Going step by step can be quite virtuous. In the literally sense this is a huge accomplishment for a baby, but in the figurative sense, we as adults take this approach for granted. Whatever goal it is write it down and make a bullet point list as to how you can make it happen. Start today cross out an item each week. Learn to celebrate your accomplishments.

2. Embrace The Growth
Even if the outcome is not what you wanted to happen you challenged yourself to do something different and stepped outside of your comfort zone.

3. Stay Present And Appreciate The Journey
I truly believe in synergy. Once we plant the seed there are people and situations that enter our life that help us prepare for the next chapter. Keeping this in mind we can stay clear and aware.

 Don’t give up. You have the vision and the light so make it happen.

Want more from Yvelette? Check out her site Calming Corners, a lifestyle blog that leads you to a calmer life through wellness, fashion, culture and beauty.

It is estimated that over 200,000 women are diagnosed with breast cancer in each year, and over 30,000 of them succumb to the disease. October marks Breast Cancer Awareness Month, so there are a slew of events, outreach programs and pink inspired fashion and beauty products that will promote greater education in the form of preventation.  Did you know preventing cancer is as simple as change bad eating habits? The following foods will help you prevent cancer and stay healthy:

1. Flax
Flax is high in omega-3 fatty acids, which are know to protect against colon cancer and heart disease.

2. Garlic
Despite it’s strong aroma, garlic has immune-enhancing compounds that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances.

3. Tomatoes
While not a favorite amongst many people, tomatoes contain lycopene, an antioxidant that is known to fight free radicals. Tomatoes also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer.

4. Whole Grains
Leave the white breads and rice alone! Whole grains contain a variety of anti-cancer compounds including antioxidants and fiber.  These can help decrease the risk of developing most types of cancer.

Remember: In addition to eating healthy it is important to get plenty of exercise.

—Yvelette Stines

If this semester marks your son or daughter’s first year in college, chances are you have warned them about the dreaded—and in most cases, inevitable—”freshman 15″. According to a recent study, college students start putting on pounds their first semester and continue to do so throughout their sophomore year. The cause? This typically varies person to person, but typically the causes are the same: Stress of entering a new school, being far from home, schedule changes and the copious amounts of junk food readily available at all hours of the day and night.

Need help providing your young adult tools needed to dodge gaining those extra pounds? Follow these tips from the experts of Top Trainers (www.buytoptrainers.com):

Buddy System- Staying motivated may require some help from a peer. Partner up with a friend and put together a weekly workout routine. Scout locations. Utilize the space on your campus, check out the track, hills or find the gym closest to your quad. Partnering up with a friend helps keep your focus on the right track when it comes to staying in shape. 

Dorm Room Moves- Late night and didn’t get a chance to make it to the gym? There are simple exercises you can do in your room to stay fit. Grab your iPod and begin by marching in place and keep it moving. Dance your way into shape. Throw in reps of jumping jacks, squats and lunges. If you are not much of a dancer, use your building stairs. Run or walk up and down the flight of stairs, while listening to your favorite playlist. 

Fitness Night- Grab your group of friends and have a weekly fitness night. Hit the college lounge area with your favorite fitness DVD and workout, while having a great time with the girls. Try a different workout every week to keep it new and fresh.

Mindful Munching- Think twice before you pick up the pint of ice cream or bag of chips. Stop and think, find healthier snacks that have nutritional value and will help you maintain a healthy weight. Think, carrots, fruit, sunflower seeds.

Check out Yvelette’s Calming Corners, a lifestyle blog that leads you to a calmer life through wellness, fashion, culture and beauty.