DELICIOUS & NUTRITIOUS

I found out about Ezekiel 4:9 Sprouted Whole Grain bread products accidentally. during the first few weeks of quarantine when I was using the Shipt app to buy groceries for my mother and stepfather, who live in another state. The shopper there could not find any bread on the shelves in their town, but recommended I consider Ezekiel bread, which is kept in the freezer section of grocery stores.

The next week, when my mother needed English Muffins, I asked the shopper to buy her the Ezekiel 4:9 Sprouted Whole Grain English Muffins. Both the Ezekiel bread and English Muffins were such a hit in their household, I decided to try them. Now I’m a fan, too.

The reason you may not have noticed this brand is that it’s only available in the freezer aisle since it has no preservatives. To keep it’s fresh taste, continue to store it in the freezer at home. If you’re going to toast the bread, it can go straight into the oven or toaster. If you want to eat it at room temperature, you do have to plan ahead by pulling out some slices and setting them on the counter for 20-30 minutes.

What also makes Ezekiel 4:9 products so unique is that they are crafted in the likeness of the Holy Scripture verse Ezekiel 4:9 which says, “Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…" So instead of flour, it’s made from six organic grains and legumes. Another reason it’s nutritionally superior to regular store-bought bread is that it contains zero refined sugar.

Along with its bread products, the Ezekiel brand also includes buns, cereals, pasta, tortillas and waffles.

SPREADING KINDNESS & JOY

Leon Logothetis travels the globe in his yellow VW Beetle to show that kindness and humanity are alive and well on his hit Netflix show The Kindness Diaries.

Inspired by Leon Logothetis, who travels the world exchanging kindnesses with strangers on his hit Netflix show The Kindness Diaries, the editors at Woman’s World magazine created a Kindness Advent Calendar. “Kindness is a portal into the most important thing we have — our connection to other people,” says Logothetis in the feature.

You can see the complete calendar in the current issue of Woman’s World dated Dec. 2 that’s out on newsstands now.

Here are the magazines’s daily recommendations for bringing more joy and kindness to yourself and others during the Christmas season. The magazine’s editors suggest that if you can’t do the activity for a specific day, just swap it with something else or come up with your own activity.

Dec. 1, Be Kind To You:

“We often forget to be kinds to ourselves,” says Logothetis. Mark the start of Advent with a cup of cocoa just the way you like it and sneak away for 15 minutes of bliss.

Dec. 2, Extend A Warm Word:

“Find someone who looks sad or lonely, and pay them a compliment,” Logothetis says. Added bonus? Giving compliments melts your stress and boosts immunity.

Dec. 3, Send Our Heroes Tidings Of Joy:

Go to SuppportOurTroops.org/care-packages. Commonly requested items include fun posters, laundry pods and sunscreen.

Dec. 4, Bake Up Smiles On National Cookie Day:

Deliver cookies as a surprise to a helper in your community, whether it’s a crossing guard, mail carrier or fireman.

Dec. 5, Gift Jolly Stamps:

Surprise your favorite card sender with a roll of holiday stamps. This year’s styles include vintage Santas from the 1940s.

Dec. 6, Celebrate St. Nicholas Day:

Honor the saint who gave his possessions to the poor by donating outerwear to a coat drive. Add a special touch by slipping handwritten notes in the pockets.

Dec. 7, Leave A Mood-Boosting Review:

Brighten a business owners day. “Whenever I eat something really delicious at a bakery or experience great service, I take a minute to leave a review online,” says Logothetis.

Dec. 8, Be Kind To You:

Curl up with a good book. Reading for pleasure slashes stress by 60%, something we can all use this time of year.

Dec. 9, Share A Secret Recipe:

If friends are always praising your famous lasagna or signature cinnamon rolls, reveal the recipe over email or on a recipe card. The recipients will think of you with every bite.

Dec. 10, Ask For A Child’s Autograph:

Make the children in your life feel special by asking if they’ll give you an autograph — kids preschool age and older love showing off their signatures.

Dec. 11, Spread Cheer:

Next time you go out for coffee, consider buying a $5 gift card and give it to the barista, asking them to give it to someone they think could use it,” says Logothetis. “This will help trigger a ripple effect of kindness.”

Dec. 12, Be A Shopping Cart Angel:

When you hit the supermarket, consider offering to return someone’s shopping cart for them. It’s a small gesture that can melt holiday shopping stress in seconds.

Dec. 13, Say Two Magic Words:

Make a point to say “thank you” to your friends or co-workers,” says Logothetis. “When we say thanks we not only celebrate other people, we see them. And that is the ultimate act of kindness.”

Dec. 14, Give The Gift Of Luck:

Buy a scratch-off lottery ticket and place it on a random windshield in a parking lot with a Post-it note that says, “Good luck!”

Dec. 15, Be Kind To You:

Have a relaxing “crafternoon” with friends. Do something creative that doesn’t take a lot of time, such as building a gingerbread house using a kit that you can find for under $10 at Target and Walmart.

Dec. 16, Stock Your Food Bank:

Nonperishable staples like dry pasta, tuna fish and applesauce are always in demand, but call ahead to learn if they have any specific requests.

Dec. 17, Offer A Green Pick-Me-Up:

Bring a plant or bouquet of flowers to the nurses’ station of your local hospital — they’ll know which patient needs it most.

Dec. 18, Tap Into Your Puppy Love:

Bring gently used blankets and towels to your local animal shelter. Your donations will help furry friends feel cozy and cuddly throughout the winter.

Dec. 19, Decorate A Christmas Rock:

Unleash your inner artist and paint a river rock with craft paint in holiday colors. Add messages like “Joy to the World” and leave it on a bench or windowsill.

Dec. 20, Lend An Ear:

“The greatest gift you can give anyone is your presence,” says Logothetis. “Show up with your full being and simply ask an acquaintance or loved one how they’re doing, then really listen.”

Dec. 21, Make Bedtime Special:

Donate a pair of new pajamas or a beloved storybook to PajamaProgram.org, a nonprofit committed to giving pajamas and storybooks to children in shelters and foster homes.

Dec. 22, Be Kind To You:

“Jot down three things you consider your best traits, from your humor to your generosity,” says Logothetis. “We can all use a reminder that each of us is a miracle — and we were brought here to share that miracle with others.”

Dec. 23, Reconnect With A Favorite Teacher:

“We all have that person from our past who taught us what kindness can do,” says Logothetis. “Call her or him just to say hello and share your appreciation.”

Dec. 24, Sing With Loved Ones:

Gather ‘round the tree to belt out your favorite Christmas tunes. Music helps hardwire memories — one of the most cherished gifts we can give.

Dec. 25, Set A Loving Intention:

“Decide on an act of group generosity such as volunteering as a family in the new year,” says Logothetis. “The only thing better than showing kindness yourself is doing it with your loved ones.”

CARROT CAKE OATMEAL

Oatmeal is boring, right?  

Not necessarily. With a handful of healthy mix-ins you can take your morning meal from dull to decadent with this idea for Carrot Cake Oatmeal.  

Start out with oatmeal made your favorite way.  

If you prefer to cook plain oatmeal on the stovetop, when it’s done stir in your favorite spices such as cinnamon, nutmeg and a little brown sugar. Then mix in golden raisins and shredded carrots. Let the heat soften the raisins and carrots. Then top it with chopped pecans and a dollop of plain or vanilla Greek yogurt. The yogurt mimics the cream cheese frosting of a carrot cake. 

If you go the easy route and use the instant version, add your mix-ins to the bowl before you cook it in the microwave.  

For a version that tastes similar to strawberry cheesecake, puree strawberries and add to the oatmeal before it’s heated, then top with vanilla Greek yogurt. Or swap the pureed strawberries for whole blueberries.  

Either way, you’ll feel like you ate dessert for breakfast, but without the guilt. And its hearty enough to fuel you through a busy morning

HEALTHY HALLOWEEN TREAT

Homemade Chocolate-Dipped Fruit is a healthy alternative to store-bought Halloween candy.

Have a healthier Halloween by trading in bags of store-bought candy for this easy homemade treat recommended by the Food Network. No cauldron necessary.

Chocolate-Dipped Fruit

• Total: 20 min

• Prep: 15 min

• Cook: 5 min

Directions:

Finely chop a 4-ounce bar of dark chocolate; microwave on 50% power until almost melted, about 2 minutes. Stir until smooth. Dip dried mango, papaya and/or apricot pieces in the chocolate, place on a parchment-lined baking sheet and chill until set, about 10 minutes.

TIPS FOR NURTURING YOUR MENTAL HEALTH

The staff of HopeWay, Charlotte’s nonprofit mental health center that offers residential and day treatment for adults in a first-class setting, knows that it’s healthy for women to invest in themselves.

They recommend working “me” time into your everyday routine as a way to bring balance into your life and nuture your mental health.

If that sounds unattainbable, take inspiration from the ways some of HopeWay’s female staff makes time for their own favorite healthy activities, which they relayed in a recent edition of HopeWay Matters, the center’s monthly newsletter.

Sharing their tips are (from left) Ama Owusuaa, Jordan Conner, Elizabeth Rhoads, Megan Gregg and Katy Hollingsworth.

“For me, it is fitness. I exercise 5 days a week, which helps set me up for my day and also helps with my mood and maintaining a healthy diet. I like to mix it up to keep from getting bored - bootcamp, boxing and weight training are my favorites."
Ama Owusuaa, MEd, LPC, NCC, Primary Therapist

“In my me-time free-time, I like to engage in yoga, meditation and mindfulness, art projects and TED talks. I know that my health depends on me taking time for myself. This doesn't mean I'm always the best at self-care, but that I'm aware of what helps me to be my best self.”
Jordan Conner, ATR-P, Art Therapist and Front Desk Coordinator

”During my free moments, I enjoy taking photographs. Photos allow you to look back at a time and place that is impossible to reproduce, and conjure memories and feelings from that moment. Photos bring me joy, happiness and excitement.”
Elizabeth Rhoads, Chief Operations Officer

“I never thought I'd be a morning person, but it is now my very favorite part of the day. While the house (and the world) is still quiet, I enjoy a hot cup of coffee while reading or praying in my recliner. The best part is having my Cavalier curled up on my lap sound asleep!”
Megan Gregg, Development & Marketing Associate

“I enjoy taking my dogs for walks, reading, catching up on a good TV show, spending time with my sisters, going for a hike, kayaking or laying in my hammock.”
Katy Hollingsworth, MA, LPC, Admissions Specialist

HIT THE PAUSE BUTTON

The old saying is true: Time really does seem to speed up as we get older. But a monastic tradition called The Seven Sacred Pauses that’s been around for thousands of years can help us slow down and appreciate each day.

It may not be realistic to stop and acknowledge them all, but pausing for no more than a minute to reflect and pray during these seven specific times is a simple way to increase our gratitude and inner peace, which reduces stress.

Dawn, The Awakening Hour. At the break of day, around 5:30 or 6 a.m., set the tone for the day by opening your heart to its possibilities and asking for guidance.

Midmorning, The Blessing Hour. Around 9 or 10 a.m., when our days can sometimes start to feel overwhelming as to-lo lists kick in, stop to reflect and reset your thoughts into a positive place.

Noon, The Hour of Illumination. This is when the sun is in its most powerful position. Taking several deep breaths will help you focus on reenergizing yourself and give you a fresh outlook on the day.

Midafternoon, The Wisdom Hour. At 3 p.m. when the sun begins to descend is a time to let go of any stress or worry that’s built up over the day.

Evening, The Twilight Hour. Take a moment to be aware of the sunset and how it represents the end of a day and the hope of a new beginning tomorrow.

Bedtime, The Great Silence. Around 9 or 10 p.m. before going to sleep, stop to reflect on the day and evaluate any lessons you’ve learned.

After midnight, The Night Watch. If you wake up and find yourself not being able to sleep, think of it as a gift and use the time to pray for others or make a mental gratitude list.

To learn more about this ancient practice, read Macrina Wiederkehr's bestselling book, Seven Sacred Pauses: Living Mindfully Through the Hours of the Day.

DRY JANUARY? SOBER OCTOBER? YOU DECIDE!

One of the newest health trends, Dry January, Is similar to a Whole 30 plan, but instead of cutting out carbs and sugar you commit to not drinking any alcohol for 30 days.

You can choose any month as long as you sustain your commitment for 30 consecutive days. Dry January and Sober October are two popular times because they give you a chance to hit the reset button either before or after the holiday season. 

Reports from those who have taken the challenge reveal that many end up feeling so great they decide to either quit drinking permanently, or drastically reduce their alcohol intake going forward

One of the tools participants use is finding satisfying mocktails or other non-alcoholic beverage replacements. And it’s a great excuse to drink more water. Sparkling waters such as LaCroix or Perrier jazzed up with fruit slices or splashes of your favorite fruit juices can help take the edge off.

Losing a few pounds is a nice bonus of the plan, but don’t expect to see dramatic results on the scale. A loss of around four pounds over the 30 days is typical.

A BALANCED APPROACH TO FITNESS AND NUTRITION

Michael Anders, head trainer and owner of Shape Up Fitness & Wellness Consulting, specializes in helping his clients navigate the various stressors in life so they'll have a more balanced approach to health, fitness and nutrition. 

Anders has a Masters Degree in Sports Science, Sports Medicine. He especially enjoys focusing on post-injury recovery and coaching his clients to help get their eating under control or optimize it for their sports and activities.

During the Living the Good Life As A Woman In 2018 event organized by financial advisor Alison Rowe of Baird Private Wealth Management, he shared his top tips. 

Set Realistic Goals

• To increase your success, set a goal to fix one negative habit at a time because success breeds success

• A goal should have a 90% chance of success at a minimum

• When setting a goal, don't include the words "never" or "always"

• If you find the goal you set isn't doable, reduce it until it is possible

Nutrition

• Eat meals slowly (slow eaters eat less food and reach satiation earlier)

• Eat until you're 80% full

• Eat mindfully without distractions (no phones or TV) because people who eat without distractions are more cued into their hunger/appetite feelings

• Focus on having protein with each meal

• Nutrition is a crucial element in any fitness transformation so start working on making healthier food choices as quickly as possible

Fitness

• Don't overcommit by saying you'll exercise 5 or 6 times a week - that's unrealistic

• Aim to exercise 3 times a week

• Something is better than nothing: even if you just exercise for 10 minutes a day that adds up

Fitness and nutrition expert Michael Anders of Shape Up Fitness & Wellness Consulting.

TIPS FROM A FITNESS EXPERT

Fitness expert Jill Cerami works with clients at Afturburn, the workout center at Twin Mills Club at Trilogy Lake Norman, a community for 55 and older. Photo courtesy of Trilogy Lake Norman.

Jill Cerami is an expert when it comes to exercise for those 55 and older.

As the fitness supervisor at the Twin Mills Club at Trilogy Lake Norman, a community for 55 and older, she manages seven trainers and also teaches classes at Afturburn, the club's workout center. The center is filled with renowned TechnoGym® equipment, fitness classes, personal trainers, a resort-style pool and more. 

Afturburn is filled with the best new fitness gear available and has garage-style doors that can open to the outdoors on nice days. Photo courtesy of Trilogy Lake Norman.

Afturburn offers around 32 group fitness classes a week including Aqua Fitness, Chair Yoga, Tai Chi and Zumba. "Tai Chi has become so popular we've had to add an additional class," Jill says. "Tai Chi is great because it helps with balance, it's calming, it focuses on breathing and it works the mind and the body."

Her class participants range in age from 55 to 70 and her advice to them is simple: Have fun with exercise, keep your sense of humor and never be afraid to try something new. 

Here are more of Jill's tips: 

Start out slow: A lot of people start exercising this time of year but they don't take their age into consideration. Start out slow and make it fun by finding something you enjoy doing. Always listen to your body. The "no pain no gain" saying makes no sense anymore. Take a break if you need one.

Keep it positive: When you walk out of your fitness class or from your training session, you should be feeling confident and that you have potential.

Agility and balance are everything: Jill teaches a Body Flex and Balance class that focuses on balance, which is a huge issue for those 55 and up, and agility, which people tend to lose as they get older. The class focuses on core strength, foot placement and making the mind and body work together. 

Stay hydrated: It's important to drink water while you're working out, but don't gulp it or you'll start to feel too full. Instead, sip it like a bird.

Core move: Always engage your core. To make sure you're doing that, visualize someone pushing your stomach - that tightening you feel means your core is engaged.

Keep it functional: Functional training helps with real-life movement. Bending over to pick up groceries or grandchildren? Working with medicine balls, kettle balls and battle ropes help build the muscle groups you use when bending and lifting. Reaching over your head can be improved with exercises such as holding your hands up while standing on one leg. Torso twists that improve spinal rotation will help you when you have to look over your shoulder while driving.

HONESTY IS THE BEST POLICY

Go head, tell them what you think. Just be nice about it. 

It's true! Honesty really is the best policy according to new research from the University of California San Diego's Emotion Lab. An article about the research in Spry Living magazine reported that the researchers found that "prosocial" lies - the little lies we tell others in order to not hurt their feelings - makes us feel good in the moment, but guilty later.

The reason behind this reaction is actually very sweet: We tend to lie to people we care about. The researchers advise people to try "gentle honesty" instead. So, for example, when a friend or family member asks you if you like their new hair style, and you hate it, say something along the lines of, "I'm partial to when you wear it longer," or whatever the case may be. The main thing is to be honest because you want the other person to trust you, but don't be be harsh or blunt. 

FLU SHOT STUDY

Ready or not, flu season is here.

If you're planning on getting a flu shot, you may be interested to know a new study from British scientists claims that getting vaccinated in the morning is ideal. Those in the study who got their flu shots between 9 a.m. and 11 a.m. produced more antibodies (think of them as mini flu fighters) than those who were vaccinated in the afternoon. 

WELCOME FALL WITH THIS KOSHER SOUP

This Butternut Squash Soup from Jamie Geller was recently featured in Woman's World. 

This tasty soup is a healthy way to celebrate the new Fall season. Added bonus: It's Kosher! Find it, and other recipes from food blogger Jamie Geller, at www.JoyOfKosher.com. 

Ingredients: 2 lbs. cubed, peeled butternut squash; 1 medium onion, minced; 1 cup coconut milk; 1/2 cup white wine; 1 Tbs. grated peeled fresh ginger (or 1 tsp. ground ginger); 2 cloves garlic, chopped; 1 tsp curry powder; 1 tsp. kosher salt; 1/4 tsp. dried thyme. 

Directions: Combine all ingredients with 6 cups water in 6 quart pot. Cover; bring to boil over high heat. Reduce heat to simmer; cook, covered, until squash is soft, 30-40 minutes. Use immersion blender, potato masher or fork to puree or mash squash and continue cooking 10 minutes or until soup is slightly reduced and thickened. Ladle into bowls, and if desired, serve garnished with sprig of fresh thyme. Makes about 10 cups. 

GO-TO YOGURT

Whether your go-to yogurt is traditional Greek, Icelandic or Australian, to make sure it's the healthiest choice, check the label to find out if it has more probiotics and less sugar. 

Yogurt has become a healthy go-to for breakfast, snacks, smoothies, or in recipes to cut down on calories. 

Greek yogurt is The O Report's favorite because it has less lactose and sugar, but more protein, than traditional yogurt. (Greek yogurt has up to 20 grams of protein; traditional has 11-15 grams.) 

Also be on the lookout for Icelandic and Australian yogurts, which are just now appearing in U.S. supermarkets. Icelandic is the thickest of all varieties, but it's also the tartest; Australian is the creamiest, but has a higher fat content. Also new is Oui by Yoplait, a line inspired by the brand's French recipe. It comes in 5-ounce glass jars, which allows the yogurt to set up without added cornstarch or gelatin. 

No matter which kind of yogurt you prefer, a recent article in Better Homes & Gardens magazine listed two things to check the label for so you can make sure the yogurt you choose is the healthiest. 

1. Probiotic Check. Look for the Live & Active Cutlures seal on the label of dairy and nondairy yogurts. It means that it contains the highest amount of probiotics. If you don't see a seal, make sure L. bulgaricus and S. thermophilus are listed as ingredients. 

2. Sugar Check. Plain yogurts should have 9 grams or less of natural sugar per serving. Flavored yogurts should have less that 15 grams of sugar. If it's higher than 17 grams, it has the same sugar content as two Fun Size Snickers. 

A FROZEN TREAT

Cheers to frozen wine cubes! 

According to the July issue of Good Housekeeping magazine, a daily 5-ounce serving of wine may help reduce the risk of heart disease, Type 2 diabetes, certain cancers and Alzheimer's disease.

But what really has The O Report saying cheers is the magazine's genius tip that makes sipping on vino in the summer even more healthy and refreshing:

Freeze your favorite wine in ice trays (about 1-ounce per cube). Then pop one or two cubes into a light pour of wine to make it last longer. Or, add a few cubes to sparkling water to keep you hydrated and to make it easier to stay within the 5-ounce limit. 

SOLE POWER

With sandal season in full swing, it's time to focus on feet. In a feature in the June issue of Better Homes & Gardens, Katy Bowman, author of Whole Body Barefoot, shared some great tips for keeping feet healthy, which contributes to better body health overall. 

Her main point is that to stay strong, feet need exercise just like the rest of the body. And flexible toes give feet a wider base of support. She recommends these four moves:

1. Foot Stretch. While barefoot, sit near the edge of a chair. Fold the right foot back, tucking toes under so the top of your foot touches the ground, heel centered. Hold. Repeat with the left foot.

2. Toe Tense & Release. Keeping toes on the ground, spread them as far apart as you comfortably can. Hold for two seconds, relax, repeat. 

3. Big Toe Lifts. Raise your left big toe without lifting your other toes. Lower and repeat five times. Repeat with the right big toe. 

4. Hips Over Heels. Most people carry their weight on the forefoot rather than the stronger back part. Stand straight, and shift your weight (hips) back over heels without lifting toes.

A GREAT GADGET

Trying to cut down on your carb intake? Or just looking for a fun new way to eat your vegetables? Try the OXO Hand-Held Spiralizer ($14.99; to order, click here.)

It works on a variety of produce including zucchini (perfect for veggie pasta); sweet potatoes (for making healthier baked curly fries); and yellow squash, carrots and beets for salads. For best results, use it on produce that is straight, at least 1.5 inches in diameter and 6 inches long. If it's longer than 6 inches, cut it in half; if it isn't straight, first cut the vegetables into straight pieces. 

Here are three quick and healthy ideas for putting the spiralizer to good use:

1. For veggie pasta, just substitute the zucchini noodles for your favorite pasta in Italian or Asian dishes. 

2. Add spiralized vegetables to lettuce to create a new look for your salad and dress it with a vinaigrette made of a 1/2 cup of extra virgin olive oil, 3 Tbsp of lemon juice, 1 tsp of Dijon mustard, salt and pepper.

3. To make sweet potato curly fries, toss the spiralized sweet potatoes with olive oil, salt and pepper. Spread in a single layer on a baking sheet and bake at 400 degrees until crispy. 

SWEET RELATIONSHIP ADVICE

The new issue of Community Table magazine, has some great advice for couples to keep their relationship happy: Remember to be sweet. 

In the article, Dr. Stephanie Weiland Knarr, a licensed clinical marriage and family therapist, suggests spouses remember the sweet things they did for each other and the fun things they used to do in their early dating relationship and try them again. The article goes on to say that although it may sound counterintuitive, revisiting routines from your past is a great way to get out of a current relationship rut. 

FIVE WAYS TO SNEAK FITNESS INTO YOUR DAY

On those busy days when there's no time to exercise, even waiting for your coffee to brew can be a chance to sneak in extra activity.

We all have those days when there's just no time to exercise. But there's always time to sneak in a little extra activity in your daily routine. In a recent article in the AARP Bulletin, top trainers Chris Freytag, founder of www.gethealthyu.com, and Lindsay Hunt, founder of www.walkon thehealthyside.com, listed their advice for being more active all day long. Here is The O Report's Top 5 List of their best tips. 

1. While Waiting Around In The Kitchen. Waiting on your coffee to brew or water to boil while you're cooking dinner? Try any combination of these moves: Squeeze your behind 10 times. Tighten your stomach muscles 10 times. Stretch your arms downward behind you and squeeze your triceps 10 times. Rise up on your toes and squeeze your calves 10 times. Raise your arms out to the sides and do 15 circles in a clockwise direction, then 15 circles counterclockwise. 

2. While Sitting Around. Improve your grip strength by keeping a tennis ball at your desk at work and another by your favorite chair at home. At least twice a day, grab a ball and squeeze tightly. Hold for five seconds, then release slowly. Repeat 10 to 15 times with each hand.

3. While Brushing Your Teeth. When you brush your teeth, stand on one foot for 60 seconds and the switch. When that becomes easy, try balancing while lifting your leg to the side.

4. When Getting Out Of A Chair. Every time you stand up from or sit down in a chair, use just your legs (use one hand at first for assistance if needed). Do this 10 times a day and you've done 10 squats without going to the gym. 

5. When At A Stoplight. Strengthen your pelvic floor muscles by tightening them (as if you have to urinate and are "holding it") when you're at a stoplight. Hold for 10 counts, then release for 10. Repeat until the light turns green. 

CUSTOMIZABLE VEGGIE BOWLS

Take your favorite veggies, leafy greens, protein, add in a starch and dressing, and you've just made the new trend in healthy eating: a customizable veggie bowl. 

March is National Nutrition Month - a great excuse to experiment with one of the biggest healthy eating trends around, customizable veggie bowls. 

The March issue of Spry Living magazine, published by Parade magazine, makes it easy by listing ingredients from each category needed for a perfect veggie bowl. Choose from this list, or make a list of your own favorites. The key is customization, so these are just ideas to get you started. But remember, it has to contain all five categories (a veggie, starch, leafy green, protein and a topping). 

Veggies: carrots, broccoli, zucchini, tomatoes.

Starch: brown rice, quinoa, sweet potato, squash.

Leafy Greens: spinach, kale, romaine, cabbage.

Protein: chickpeas, black beans, lentils, tofu.

Extras: hummus, avocado, low-sodium soy sauce, sour cream. 

A SUPER NUTRITIOUS SNACK

As reported in the February issue of Redbook magazine, cookbook author Katie Wells (The Wellness Mama Cookbook), has a healthy Super Bowl appetizer that's scoring a touchdown with health-conscious home cooks.

Instead of serving loaded potato skins at your Super Bowl party, try Katie's more nutritious version. Slice three sweet potatoes into one-quarter-inch slices, toss them with one-quarter-cup of coconut oil and season with salt and pepper. Place the seasoned slices in a single layer on a large baking sheet and bake for 30 minutes at 425 degrees. Remove from the oven and let cool.

Scoop the flesh from two avocados into a bowl. Add three-quarters of a cup of jarred salsa and the zest and juice of one lime plus a half-teaspoon each of cumin, garlic powder and salt, then mash until combined. Chop eight slices of cooked, crispy bacon and stir into the guacamole.

Top each sweet potato chip with a scoop of the guacamole mixture and sprinkle with grated white cheddar cheese.