Rebounding: A Little Everyday

Hello!

I am so excited to get this started again. My motivation for writing has been building up over the last couple of months. I started a ladies group called Swimsuit Sorority, which helps women make goals and offer a fun support system for achieving those goals. We talked about meditation, nutrition, cooking, fashion, and more. This blog will hopefully keep us all on track as we work toward more fulfilling lives.

The main purpose for starting this blog again is a little place called EUROPE! I've been dreaming of travelling all over that distant continent for years--and this fall, I am making the trip across the big blue pond. So, this blog is my accountability and motivation as I make my preparations. Today's post will highlight the workout routine that I'd adapted over the last few months--and it works!

The following is information found on http://www.weightlossresources.co.uk

REBOUNDING

"It’s fun, it’s easy, and it’s safe for almost anybody of any age. It’s quoted by NASA as “the most efficient and effective exercise yet devised by man.”

"What Is Rebounding? Put simply – bouncing on a mini trampoline. Unlike regular trampolining, the aim isn’t to bounce high or perform gymnastic tricks, but to perform a series of small, controlled movements. A zero-impact exercise, rebounding provides many benefits for you and your body:

Improves circulation
Increases the capacity of heart and lungs
Lowers cholesterol levels
Improves co-ordination and balance
Reduces stress and tension
Improves muscle tone (particularly legs, thighs, hips, abdomen and arms)
Increases energy and vitality
Boosts the lymphatic and immune system
Fits in with your lifestyle
AND IS GREAT FUN!

"Plus, unlike many other aerobic activities, rebounding places no strain on the joints of your body."


Let me explain how I do it--without a trampoline. I don't really have space for a small trampoline, plus I didn't want to spend $80 on one if I didn't really need it. I was taught this routine by my good friend, Arianne. She is the picture of health with toned muscles and beautiful skin and hair. I figured if she looked that great and rebounds every day--I should too!

I start by standing on a yoga mat with a wide stance. Then I turn on some upbeat music and start bouncing. Arianne and I call it the "shake and bounce." We simply bounce up and down as if we were on a trampoline. We loosen up our shoulders, neck, arms, and hands--and simply bounce. I rebound for three songs or 10-15 minutes.

Here is a quick 2-minute video that breaks it down really well. If you can access a trampoline--that is most likely the best way to go. But the yoga mat option works for me. :) Enjoy the video.

By the time I'm done, my body is tingling with energy and I feel 100% ready to tackle the day. Rebounding is something you do everyday to slowly work toward better health and fitness. You won't be tired, sore, or sweaty (sounds pretty ideal to me). But daily commitment is a must.

Good luck, let me know what rebounding does for you. I look forward to your comments and participation.

What Not To Wear

Hello ladies!

I attended a fashion seminar a few weeks ago and the presenter shared a clip from TLC's "What Not To Wear." The clip discussed the different cuts and styles of jeans. I thought I would pass on the helpful info. Click here to view the video and decide for yourself what style works best for you.

Check it out and let me know what you think!

Stop the Cold from Freezing Your Health

By Erica M. Colvin

It is cold – everywhere. And the saddest part is the frozen icicles growing from my running shoes. I never meant to stop exercising, but the frigid air and icy sidewalks are just too uncomfortable. But the January thaw has arrived. And the promise of spring is making me a little antsy to get out there and get moving.

The first step to motivation is wanting to get out there—home is so warm and cozy. What we need to do is become uncomfortable in our warm environment.

Jog in Place
Start with a basic warm up. Jog in place for a few minutes. Move your arms. Start rotating your neck and ankles. Basically—get the blood flowing and heartbeat going.

Push-ups
Next, drop down and give me ten. Push-ups will activate your biceps, triceps, pectoral and abdominal muscles. Concentrate on breathing in when you push up, breathe out when you release down to the floor.

Sit-ups
Now flip over to a sitting position. Try a variety of sit-ups that will warm up all your abdominal muscles.

1) Lie on your back with your legs in a 90 degree angle with your feet off the ground. Place your hands behind your head or along your sides. Do ten sit-ups by lifting your shoulders off the ground. Now do ten sit-ups going side to side.

2) Let your feet come back to the ground. Do ten sit-ups lifting your shoulder blades off the ground.

Jumping Jacks
Start with 15 jumping jacks to warm up your inner thighs and oblique muscles.
You should now be warm; you should even be hot—too hot to stay inside. You have now created the desire to go outside. Enjoy your jog.

But do me a favor; let your running shoes thaw first.

For more ideas click here.

Sugar: Let's Win the Fight

By Erica M. Colvin


The first step to craving control is to understand your opponent. “A craving for sugar frequently dominates days and moods like a demanding, undisciplined, whiny toddler,” expert Carolyn Allen says. She teaches us to take control with these health habits of successful sugar stoppers.

 Find a substitute. We crave sugar after meals or in the late afternoon. Fruit – dried or fresh, can help curb a craving. Herbal tea, cheese and assorted nuts can have a helpful effect.

 Wait it out. The cravings will only last a couple of minutes. If you can wait it out, they will disappear. Find something to occupy your mind for a difficult 10 minutes. It will be worth it.

 Make goals and reward yourself for success. “The longer you can hold out, the easier it will become,” Allen encourages. She mentions rewarding yourself one dollar for every day you don’t indulge. At the end of the month treat yourself to something nice.

 Find a stout-hearted friend. “Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times,” Allen suggests.

 Put yourself in helpful situations. Clean out loose change from your car and wallet to avoid a spontaneous treat. Shop at the grocery store only after you have eaten a meal.

 Find some cinnamon. Cinnamon is a natural alternative that is proven to kill cravings. Stick some flavored gum in your pocket and chew it throughout the day.

 Brush your teeth when a craving hits. The sweetness of the toothpaste will distract you from eating sugar. Not to mention that lovely clean feeling you experience after brushing. Who would want to replace that with the sugar coating on your teeth after dessert?

The holidays set everyone back. But you can be the one to defeat the sugar craving and establish successful habits for the future.

Ingredient Review

Garlic: The Pungent Healer


A metallic grating noise echoed against the walls of my 1950s white-walled kitchen and assaulted my ears as I sat reading in the living room. I glanced wide-eyed into the kitchen at the culprit. My roommate, Shannon, held a steak knife in one hand and a fork in the other, a sheepish, apologetic smile lit her face as she sliced something small and white on the cutting board.

Moments later, a familiar, pungent smell permeated the apartment. I placed my novel face-down on the coffee table and crossed onto the kitchen’s tiled floor. Before I could ask a single question, Shannon scooped the finely-chopped garlic into a glass, filled it with water, and downed it in one swig.

My shocked expression produced a quick explanation from Shannon and hours of research in the following weeks. This is what I learned.

Why would someone want to eat raw garlic?
Apparently the consumption of raw garlic on a regular basis is not a new idea. To my roommate’s credit, garlic has been used as a remedy for illnesses for thousands of years. According to iVillage, a United Kingdom health source, the Sanskrit records garlic remedies in India as far back as 5,000 years. Chinese medicine has incorporated garlic for more than 3,000 years.

Today it continually surfaces in health articles and research journals. In the article “The Health Benefits of Garlic,” Michele Simmons shared, “When cloves are chewed, crushed or cut, they release a sulphur-bearing compound called allicin—the chemical that gives garlic its pungent taste and smell. And it's the allicin that scientists have discovered is the magic ingredient thought to be responsible for garlic's therapeutic qualities.”

What are the health benefits of garlic?
Garlic is credited with lowering blood pressure; fighting heart disease and the common cold; improving intestinal disorders, respiratory infections, skin diseases, wounds, and aging; reducing cardiovascular disease and cancer; stimulating immune function; enhancing detoxification; and restoring physical strength.

Simmons also shared that taking daily garlic supplements can cut the likelihood of stroke by 30-40 percent. Heart disease can also be reduced by 20-25 percent. Recent studies also show that garlic supplements can reduce the risk of catching a cold by 50 percent. Garlic is also said to contain vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium.

How do I avoid the garlic odor?
Once I witnessed my roommate swigging garlic, I asked if her habit results in bad morning breath. I had never noticed any lingering odor associated with my friend. She shared her trick: if garlic is ingested at night, the herb is absorbed during the sleeping hours. By morning, no odor remains. Others may experience different results. If so, garlic supplements can be consumed in tablet form, found in a variety of health food stores. Chewing on fresh, not dried, parsley is also known for neutralizing any odors in the mouth.

How do I starting cooking with garlic?
Garlic is a common ingredient in many dishes, especially Italian and French cuisine. Garlic can be incorporated in any meal: breakfast, lunch or dinner. Try the following recipes to add a tasty and healthy twist to your diet.

Creamy Zucchini and Garlic

Ingredients list:
6 medium zucchini, grated.
6 garlic cloves, minced.
2 ½ tablespoons of butter.
2 ½ tablesspoons of garlic powder.
2 ½ tablespoons of sour cream.
1 teaspoon of thyme leaves, chopped.
Fresh pepper.

Instructions:
Melt the butter in a skillet. Add the minced garlic and saute over low heat for a short time. Add the grated zucchini, garlic power and thyme. Cook, stirring frequently until the zucchini is tender. Remove from the heat and stir in the sour cream. Season with the fresh pepper. Serve.


Spinach and Garlic Omelettes

Ingredient list:
2 egg whites
40 g spinach
1 teaspoon crushed fresh garlic
butter-flavored cooking spray

Instructions:
Mix egg whites with garlic and spinach in small bowl. Spray small pan or omelette maker with butter spray and place on medium heat. Pour mixture evenly into heated pan. Wait 2-3 minutes, flip, then serve.


I suppose now I can understand why someone would drink garlic and water every night. Since researching this common yet powerful ingredient, I have begun incorporating it into my cooking and—yes—I even started a weekly ritual of drinking chopped garlic before bed.

Finding Motivation

Let’s talk about motivation. I find that motivation can be the easiest and the most difficult to find. When it comes to planning a vacation, finding the perfect cocktail dress, or getting to know someone new, motivation is like air—easily accessible and instinctive. But when I find myself trying for the fifth time to break my sugar addiction, motivation is as dry as the Mojave Desert in August.

But I found something true, something that makes sense and is helping me to build motivation one attempt at a time.

Dr. Andrew Weil, M.D., author of Eight Weeks to Optimum Health, describes motivation in a very motivating way. Dr. Weil uses cigarettes as the analogy.

“Research into cigarette addiction indicates that making an attempt to quit is the best predictor of eventual success, even if the attempt itself is not successful…. Attempting to quit is commitment to changing behavior, a measure of motivation, and whether you succeed or fail is less important than making the attempt. Even if you resume smoking in a week, you lose no credit for the effort. In fact, the effort adds to a reservoir of motivation that one day will be full enough to initiate the sudden change that enables people to drop habits without struggling. Such is the power of motivation, but it must come from within.”

While I push forward toward my goal of a sugar-free lifestyle, I realize that the new me I am struggling to create is still deeply attached to the old me. Old addictions, old habits, old surroundings. I recently visited a place I used to live years ago. Within two days I found myself falling back into the habits that ruled my life then: big meals, rich desserts, and little exercise. The progress I had worked so hard to access dissipated rapidly.

But today I am starting again. Next week I will most likely begin once more. I will probably falter all over again in November. But each time I recommit, the water level in my growing reservoir rises another inch. Each time I take a fresh approach, I learn a little more about myself. And with knowledge comes freedom. So, start today. And freedom will seep into your life one day at a time, one inch at a time, until it defines your future and pervades your choices.

Sugar Fast

It is simple. Quite simple. Sugar is not good for you. Described as gasoline on a fire, sugar gives you quick energy, but it does not last.

So, I have decided to do a very brave thing. I am quitting. Yes, you heard me right. Sugar isn't for me anymore. You would be surprised how easy it is. I will tell you how.

First, make a list of WHY you want to stop sugar intake. I will share my list, maybe you can agree with me on a few things:

1) I want to be comfortable in all situations
2) I want self-confidence
3) I want to accept my body and use it to its fullest
4) I want to make progress, I am addicted to progress
5) I want to throw off the baggage that I carry
6) Health insurance
7) I want to be an example to others
8) Heck, I want to look good!
9) I want to be happy
10) I want to master myself

But, let's think about this for a minute. Fasting is good for all parts of the self: body, spirit, mind. However, there are moments where I need to allow sugar. Special occasions like wedding receptions, birthday parties, and hot dates. I need to allow exceptions--without exceptions, binging could become a problem.

I invite everyone to join me. It doesn't have to be sugar. But I want you to think about something in your life that you know you don't need. Something that seems to control you, instead of you being in charge. Think about it. Make a decision. And then, we help each other do it! Who is with me? Let's make the decision to be better today. After all, today is all we have, forever is a series of todays.

Re Union

I recently attended a "high school" reunion. My best friends reunited after five years. It was a wonderful moment. It really is amazing how much can happen in so little time. Marriages, children, sickness, health, happiness, depression. It made me think of a song from my high school days. I have the video below. The lyrics have guided my thoughts lately and I wanted to share them with you.

Dining in High Society: Learn the Rules

Etiquette and manners are essential in good society. Many job interviews are done over dinner--for a reason. Being practiced in good behavior says a lot about a person.

Here are the rules for napkins, timing, and some general guidelines.

Napkins:

In a restaurant:

As soon as you are seated, remove the napkin from your place setting, unfold it, and put it in your lap. Do not shake it open. At some very formal restaurants, the waiter may do this for the diners, but it is not inappropriate to place your own napkin in your lap, even when this is the case.

The napkin rests on the lap till the end of the meal. Don't clean the cutlery or wipe your face with the napkin. NEVER use it to wipe your nose!

If you excuse yourself from the table, loosely fold the napkin and place it to the left or right of your plate. Do not refold your napkin or wad it up on the table either. Never place your napkin on your chair.

At the end of the meal, leave the napkin semi-folded at the left side of the place setting. It should not be crumpled or twisted; nor should it be folded. The napkin must also not be left on the chair.


When to eat:

In a restaurant:

Wait until all are served before beginning to eat.


At a private dinner party:

When your host or hostess picks up their fork to eat, then you may eat. Do not start before this unless the host or hostess insists that you start eating.


General Etiquette Rules:

* Arrive at least 10 minutes early unless otherwise specified.

* Pass food from the left to the right.

* Always say please when asking for something. Be sure to say thank you to your server and bus boy after they have removed any used items.

* If asked for the salt or pepper, pass both together, even if a table mate asks for only one of them. This is so dinner guests won't have to search for orphaned shakers.

Set any passed item, whether it's the salt and pepper shakers, a bread basket, or a butter plate, directly on the table instead of passing hand-to-hand.

Never intercept a pass. Snagging a roll out of the breadbasket or taking a shake of salt when it is en route to someone else is a no-no.

* Food is served from the left. Dishes are removed from the right.

* Butter, spreads, or dips should be transferred from the serving dish to your plate before spreading or eating.

* Never turn a wine glass upside down to decline wine. It is more polite to let the wine be poured and not draw attention. Otherwise, hold your hand over the wine glass to signal that you don't want any wine.

* Always scoop food away from you.

* Taste your food before seasoning it.

* Do try a little of everything on your plate.

* Don't blow on your food to cool it off. If it is too hot to eat, take the hint and wait.

* Keep elbows off the table. Keep your left hand in your lap unless you are using it.

* Do not talk with your mouth full. Chew with your mouth closed.

* Cut only enough food for the next mouthful. Eat in small bites and slowly.

* Don't clean up spills with your own napkin and don't touch items that have dropped on the floor. You can use your napkin to protect yourself from spills. Then, simply and politely ask your server to clean up and to bring you a replacement for the soiled napkin or dirty utensil.

* Do not blow your nose at the dinner table. Excuse yourself to visit the restroom. Wash your hands before returning to the dining room. If you cough, cover your mouth with your napkin to stop the spread of germs and muffle the noise. If your cough becomes unmanageable, excuse yourself to visit the restroom. Wash your hands before returning to the dining room.

* Turn off your cell phone or switch it to silent or vibrate mode before sitting down to eat, and leave it in your pocket or purse. It is impolite to answer a phone during dinner. If you must make or take a call, excuse yourself from the table and step outside of the restaurant.

* Do not use a toothpick or apply makeup at the table.

* Whenever a woman leaves the table or returns to sit, all men seated with her should stand up.

* Do not push your dishes away from you or stack them for the waiter when you are finished. Leave plates and glasses where they are.

Shadow Boxing with Matt

Matt Hackney, CEO of MOV Fitness in Santa Barbara, explained to me: if you want to look like a fitness coach, you have to train like a fitness coach. So, here is a video produced by Matt Hackney for trainers.

If you have never tried shadow boxing--this is a great workout. In this video, Matt teaches how to warm up, correct foot positioning, and a few combos.

Building Emotional Resilience

Emotions play a large role in our lives. It is vital to reach and maintain good emotional health now.

I recently read an article that said:

People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life’s inevitable challenges, build strong relationships, and lead productive, fulfilling lives. When bad things happen, they’re able to bounce back and move on.

People who are mentally and emotionally healthy have:

* A sense of contentment.
* A zest for living and the ability to laugh and have fun.
* The ability to deal with stress and bounce back from adversity.
* A sense of meaning and purpose, in both their activities and their
relationships.
* The flexibility to learn new things and adapt to change.
* A balance between work and play, rest and activity, etc.
* The ability to build and maintain fulfilling relationships.
* Self-confidence and high self-esteem.

Building your resilience

Resilience involves maintaining flexibility and balance in your life as you deal with stressful circumstances and traumatic events. This happens in several ways, including:

* Letting yourself experience strong emotions, and also realizing when you may need to avoid experiencing them at times in order to continue functioning
* Stepping forward and taking action to deal with your problems and meet the demands of daily living, and also stepping back to rest and reenergize yourself
* Spending time with loved ones to gain support and encouragement, and also nurturing yourself
* Relying on others, and also relying on yourself

3 Budgeting Ideas for College Students

Here are some fun ideas that can help you with your budget goals. College life can be expensive, developing good habits will certainly get you on a healthy financial path.

#1--Serious about saving money, huh? For one month save every receipt of everything you purchase, from a pack of gum, a tube of toothpaste to your computer. Log each expense in a notebook. When the month is up, tally up what you’ve spent and take a good look at just where most of it went. Food? Beer? Gas? Games? This sure fire technique will unabashedly expose the evils of your spending ways.

#2--If you can’t borrow, buy used college textbooks. On sites like Amazon.com used hardcover books are often cheapest. Soft cover are more valued for convenience, so if you’re willing to haul a couple extra ounces, then hardcover is the cost-saving choice. ISBN.nu allows you to easily compare book prices from major online book stores. The campus bookstore will sell a supply of used books, but they are limited; so check the online sources as well.

#3--Volunteer in a soup kitchen or help build homes with Habitat for Humanity. Community service activities like this will not only help you fill free time wisely, but you’ll come away with a real appreciation for those who have no money.

Breakfast: Healthy and Fast

If you struggle with breakfast ideas, this video can help. Natalie gives great nutrition advice along with some healthy and easy breakfasts.



If you have any additional insights or ideas, please comment.

APRIL: National Poetry Month

In honor of National Poetry Month, I will now recite my two favorite poems--

I made myself a snowball
As perfect as could be.
I thought I'd keep it as a pet
And let it sleep with me.
I made it some pajamas
And a pillow for its head.
Then last night it ran away,
But first it wet the bed.

-- Shel Silverstein

Bravo! Bravo! Thank you! Thank you! And now, the serious piece:

somewhere i have never travelled, gladly beyond
by E. E. Cummings

somewhere i have never travelled, gladly beyond
any experience,your eyes have their silence:
in your most frail gesture are things which enclose me,
or which i cannot touch because they are too near

your slightest look will easily unclose me
though i have closed myself as fingers,
you open always petal by petal myself as Spring opens
(touching skilfully,mysteriously)her first rose
or if your wish be to close me, i and
my life will shut very beautifully ,suddenly,
as when the heart of this flower imagines
the snow carefully everywhere descending;
nothing which we are to perceive in this world equals
the power of your intense fragility:whose texture
compels me with the color of its countries,
rendering death and forever with each breathing

(i do not know what it is about you that closes
and opens;only something in me understands
the voice of your eyes is deeper than all roses)
nobody,not even the rain,has such small hands

If you are hoping for my personal interpretation,forgive me. It would take too long to write it, my explanation wouldn't do the poem justice, and my insight grows everyday. So, I will just leave it to you to find what you will from my favorite poems.

To receive a poem a day for the month, click here and enter your e-mail address.

Capoeira

Brazilian street fighting/dancing. For me, it all started one night at a Salsa club. The DJ always includes one Brazilian Samba during the dance. But tonight, it was different.

A circle formed at the beginning of the song. Two dancers faced each other and began an intricate dance that looked like fighting. With jumps, flips, cartwheels, and fun footwork; I was hooked.

Capoeira history dates back to the African slaves that were brought to Brazil. The slaves developed a form of martial art that was disguised as a folk dance.



“Sunday was their one day of rest and that was when they practiced Capoeira. But there, in the quarters, the practice soon was altered. Music, singing, dance and ritual were added to Capoeira, disguising the fact that the slaves were practicing a deadly martial art. In twenty-five years the colonies suffered eleven rebellions that culminated with the abolition of slavery on May 13, 1888."

Dance freed a country.

Today capoeira is a beautiful and exciting exercising alternative. Check out this soccer video with a little capoeira twist.

World Market

India fascinates me. Actually, the whole world fascinates me. I enjoy learning about different parts of the world, especially the East. My wardrobe is doused with that culture. I have Ali Baba pants from Malaysia, scarves from India, bracelets from Singapore, sandals from Sri Lanka.

For those with similar interests, may I introduce one lucky find. The World Market. I discovered this wonderful shop in Santa Barbara, Calif.

Their Web site explains: "We bring the beauty and excitement of global bazaars to you. Our selection is always changing, and, like favorite mementos from your life, each item has a story worth sharing. From Balinese baskets, pottery from Portugal and collectibles from Africa to scrolled artwork inspired by Spanish artifacts - each store is a treasure trove."

Indeed, this store has nooks and crannies filled with exotic treasures. My siblings can attest: I could stay there all day. So I thought I would pass on one of my "healthy" addictions to culture and surprise.

Curry and Why It Is Good

I love curry. Yes. Lots of curry. My younger brother lived in Singapore for two years, when he returned he cooked curry. My love grew even more.

My brother also taught me that the spices in curry are very beneficial and healthy. I decided to investigate. This is what I found.

Turmeric - curry’s main ingredient is recognized by its yellow color. A member of the ginger family, turmeric has long been associated with its healing properties. Used as a common antiseptic in India, turmeric is used regularly to treat damaged skin such as cuts or burns. It's even being touted as a possible cure for Alzheimer's disease.

Cinnamon – Cinnamon is a natural antioxidant which is beneficial to the beautification purposes, not to mention cinnamon oil has antimicrobial properties which prolongs the life of the curry.

Black Pepper – Black pepper has a very long history of medical benefits, the list goes like this: Alleviated hemorrhoids, Alleviates gas, helps constipation, improves digestion, improves appetite lost, promotes sweating (cardio workout), Promotes urination, anti-bacterial effects, natural anti-oxidant, and everyone’s favorite; helps in breaking down fat cells.

Allspice – Allspice is also known as Jamaican pepper, Myrtle pepper. It’s beneficial attribute comes from folklore whereby it provide relief for digestive problems.

Anise – Anise leaves in curry are used to treat digestive problems, toothaches and the oil extract can be used to treat lice and scabies.

Asafoetida – the main medical usage for Asafoetida is for the aid of the digestive system, mild cases of asthma, bronchitis and is traditionally used in the aid of children’s cold.

Cardamom – Cardamom is used traditionally in Chinese medicine to treat stomach-aches, constipation, dysentery, and other digestion problems.

Chili Pepper - Red chili peppers are very rich in vitamin C and pro-vitamin A. Additionally, peppers are a good source of most vitamins B, especially B6. Potassium in chili that are high magnesium and iron would really make up for those lazy days.

Clovers – Clovers are reported by many people to be extremely effective in their struggle with nicotine cravings. Well, imagine having craving for curry instead (who’d complain?).

Coriander leaves – Coriander leaves has been used as a folk medicine for the relief of anxiety and insomnia in Iranian folk medicine.

Cumin – Cumin can be really helpful in asthma, common and a booster in immune system during cold and flu season. Capsulated Cumin can be beneficial to hair and nails, and if mixed with moisturized cream you can reap the benefits of a healthier skin.

Who Lives In Your Neighborhood?

My mother shared a terrifying story with me a while ago. A young mother in our town was attacked at home, in broad daylight.

She was working inside her home when a man walked through the front door with a knife. She fought him off with surprisingly small injuries; but the shock of the experience, I am sure, will be with her for some time.

The man was a convicted sex offender.

After hearing that alarming story, I wanted to know how many registered sex offenders lived in my town. So I looking up my state's registered sex offender listing--available through a government Web site. It was shocking.

As responsible citizens, as mothers, as fathers, as sisters, as brothers; understanding the world around us is important. Please investigate your own neighborhoods. Be educated. Be aware.

Note: Many states include photo IDs for sex offenders. Look up your state's official site for more information.

Introduction to Yoga

I recently attended a yoga class in my community. I am a ballroom dancer, and I thought yoga would help me with flexibility and core strength. I soon discovered that yoga helped with a lot more. By the end of the session, I felt a rich circulation and energy that I had not felt in a long time. My mind was clear and peaceful. And my body was happy with me.

I have searched to find an appropriate yoga sample for you. This one starts out just how I like it: easy and comfortable. I hope you enjoy.

Handcuffs and Speeding Tickets

When I walked into the local police station I didn’t have handcuffs around my wrists. But I was the only one. The middle aged man with the black cap and thick, salt and pepper whiskers wasn’t as fortunate as I was.

“Stop on the blue line.”

“Are you going to be civil?”

“Hands on the wall,” were the stern fragments I heard as the police officers worked the man through the breathalyzer test. As he sat in the holding cell, I was able to get a look around the station.

It could have been any business office, then I noticed the large posters covered in photos of gang tattoos. Hmmm… Not typical. Maps of the area and state draped across another wall. Unfinished sandwiches, napkins, and paper littered every flat surface.

I was encouraged to see a blue recycle can.

In the two hours that followed, I was on patrol with Officer Boivie. I wanted to see the city from a new perspective. Here is what I learned:

#1 Throwing snowballs inside city limits is illegal

#2 Spinning cookies in icy parking lots is also illegal

#3 There is a “No Smoking” sign inside patrol cars

#4 There is no quota for speeding tickets—it’s a myth

#5 Marijuana and meth are the most common drugs in the area

#6 The maximum adult alcohol limit is .008

#7 Police can tell if your registration is expired by the sticker color

#8 Policemen carry a microphone in their pocket to record absolutely everything said

#9 My city employs five detectives

#10 There is one new child abuse case every week in my community

I walked out of the station and blinked a new pair of eyes; I couldn’t tell if the world was darker now or just better defined. A small, white sign hung by a single strip of tape on the back window. “A person’s a person, no matter how small.”- Dr. Seuss.

Hmmm… Typical?