Resources

Daily Affirmation

Buddha statue at Fallingwater

“I am flexible and open to change in every aspect of my life.”

• If you have the time, we recommend this tip from www.scienceofmind.com: “Devote at least 15 minutes, preferably when you are alone and in a quiet place, to each day’s Affirmation. Read the paragraph for content, simply being aware of the idea it expresses. Then study it more deeply, allowing your thinking to be challenged, stimulated, or enhanced. Finally, close your eyes, meditate deeply on its meaning, and let it become a part of you.”
• If you only have a minute or two that’s okay, just do what you can!  Repeat the affirmation to yourself, out loud if possible, then write it down on a slip of paper and post it on your computer monitor or put it in your pocket.

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Recipe of the Week

A delicious, heart healthy breakfast.

Fruity Quinoa Oatmeal

Serves 2

Add bang to your oatmeal buck with quinoa. Quinoa (pronounced KEEN-wah) is especially good for the heart because it’s a whole grain, provides low fat protein and contains high fiber. It also delivers a balanced set of essential amino acids, making it an unusually complete protein source.

Adding this superfood to your oatmeal will keep you feeling full and energized throughout the morning. Love your heart even more with the inclusion of fruit and cardiovascular-system supporting spices like nutmeg and cinnamon.

Ingredients
1/4 cup quinoa, rinsed
1 cup rolled oats
2 1/2 cups water
1 small apple (with peel on), diced
1/4 cup dried dates, diced
agave or maple syrup, or honey
cinnamon and/or nutmeg
milk

Method
Combine the water and quinoa in a saucepan and turn the heat to high. When the water boils, turn the heat to low, and simmer for ten minutes. Add oatmeal, and cook, stirring often, until the water is just absorbed, about five-to-ten minutes. Add apples and dates. Stir, cover the pan, and turn off heat. Let set for a few minutes. Serve with syrup, spices and milk.

– From the Guidance for Growing newsletter, February 2010.

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Exercise of the Month

Neck Stretching

Many people hold tension in their necks and shoulders, leading to stiffness, bad posture and tension headaches. Repeating these five yoga Neck Exercises eases tension, increases flexibility and tones the muscles. Do them slowly and keep your spine straight. Your neck relaxed and your shoulders facing forward. First drop your head back, then drop it right forward. Now keeping your head erect, turn it all the way to the right, back to center, then all the way to the left. Next drop your head forward and roll it around as wide a circle as possible. Repeat in the opposite direction. Now, raise your right shoulder, then drop it down. Repeat with the left. Lastly, raise both shoulders at once, then drop them down again.

1. Bend your head forward, chin on chest, then back to original position.
2. Bend to the right, then back to the original position.
3. Bend backward, then back to the original position.
4. Bend to the left, then back to the original position.
5. Bend forward, chin on chest, move from right to the left, then move from left to right.

– From ABC-of-Yoga.com

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Useful Links

Gyms and Wellness Centers:

• Hatfield Athletic Club | http://www.hatfieldathleticclub.com/:  Degreed and certified staff of personal trainers, over 70 pieces of cardio equipment and 50 weekly group exercise classes, multiple lines of circuit training equipment, free weight area, private spinning studio, women’s wellness center, childcare, locker room facilities with steam rooms, tanning salon.  Also home to Delaware Valley Dance Academy, Kidnastics and Renzo Gracie Mixed Martial Arts PA Academy
• North Penn YMCA | http://www.northpennymca.org/: One membership for three locations in Lansdale and Harleysville.  Family-friendly facilities with childcare, many group exercise classes and Les Mills programs, swimming and raquetball facilities, spinning studio, gymnasiums, locker room facilities, and wellness centers with circuit training, cardio equipment and free weights.
• Planet Fitness | http://www.planetfitness.com/ClubOffers.aspx?clubid=10294:  A diverse “judgment-free zone” filled with brand-name cardio and strength equipment, offered at very low membership pries. Tanning booth and massage chair use available.
• Snap Fitness | http://www.snapfitness.com/perkasiepa:  The place for a fast, convenient and affordable workout. Offering a weight room, top-of-the-line Matrix cardio equipment and resistance machines, and 46″ High Definition LCD televisions. Tanning booth and massage chair use available. Your membership is good at over 1,045 Snap Fitness locations around the US.

Healthy Eats:

• Blooming Glen Farm | http://www.bloomingglenfarm.com/: Growing over 75 different varieties of vegetables, fruits, flowers and herbs, Blooming Glen markets their produce through a 225-member CSA, to restaurants and natural food stores, and at the seasonal Headhouse Farmers’ Market on Sundays in Philadelphia, and Linden Hill Farmers’ Market on Friday evenings in Ottsville.
• Farm to Philly | http://farmtophilly.com/:  Whatever your reason for eating locally-grown and -produced food in the Philadelphia area, the Farm to Philly bloggers are probably writing about it.
• Local Harvest | http://www.localharvest.org/:  The best organic food is what’s grown closest to you. Use this website to find farmers’ markets, family farms, and other sources of sustainably-grown produce, meats, dairy, breads and more in your area.
• Nutrition Data | http://www.nutritiondata.com/:  Find detailed nutrition information, plus unique analysis tools that tell you more about how foods affect your health and make it easier to choose healthy foods.

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