One of my favorite in-between meal snacks are raw almonds. Studies show that when almonds are eaten after a meal the rise in blood sugar and insulin is lowered. Cholesterol damaging free radicals accompany large elevations in blood sugar. Raw almonds decrease after meal rises in blood sugar while providing additional antioxidants that fight these free radicals. Lowering the rise in blood sugar helps protect the body against cardiovascular disease and diabetes. So stop the increase in cholesteral damaging free radicals by including an ounce of raw almonds in your meal to help lower your blood sugar.

In order for your memory to function at its best, it is imprtant to eat foods containing Omega-3 essential fatty acids. Has your concentration ever felt sluggish and your memory a little on the weak side? Try adding salmon, sardines, herring, mackerel, bluefish or tuna into your diet once or twice a week. The International Food Information Council noted that, “emerging evidence suggests that a higher level of Omega-3 fatty acid consumption may be associated with reducing the risk of bone loss, certain cancers, and neurological disorders such as Alzheimer’s disease.” One of my personal favorites is Golden Flax seed. I mix a heaping tablespoon in two tablespoons of plain, low-fat yogurt every day. Keep your brain healthy!

     Hi Everybody! Hope you are enjoying the fresh energy of spring. I received a letter from “Linda in Grand Junction, Co” that touched my heart so much I had to share it with you in its entirety.
     “I love ‘Standing Pilates’! I can see a big difference in my balance, hand-eye coordination and energy level. At first I couldn’t even hold onto the ball! I can look from left to right and the muscles in my neck aren’t sore anymore. Boy are my stomach muscles getting tight! I have osteoarthritis and degenerative disk disease in my back but I am able to complete every step in your program.
     The biggest surprise is my HUSBAND works out with me! He has Alzheimer’s and I believe this Pilates DVD is helping with his concentration. Sorting thoughts and completing tasks has improved too. He has a little trouble keeping his feet and arms going exactly the way you do, but he is improving. He is reaping the benefits of his stomach muscles tightening. We both like the stretching. He has the same back problems I have.
     This is a fun, low impact program that anyone would enjoy and the results are almost immediate! Thank you so much for making this DVD!” Linda and Larry

     Spring is definitely here in sunny Arizona. My backyard fruit trees are in full bloom. Arizona’s lovely weather draws people outdoors to participate in many physical activities. Hiking here in Arizona is a fabulous way to exercise the body. If you are a visitor I hope you have a chance to hike some of our fantastic trails. Please exercise caution before you venture onto unknown territory. Always hike with a buddy and stay on the designated trails. Bring plenty of water, wear sunscreen or a hat and comfortable clothing. The American Council on Exercise has some great safety tips for hikers. This Arizona sun can cause your body to heat up quickly. You may experience a higher than normal heart rate so please follow some simple guidelines.
* Begin your hike gradually. Plan on a hike no longer than 2 miles your first time out. Start with some slow stretches for the calves, hamstrings and quadriceps muscle. Hold the stretches for 10 seconds.
* Always wear lightweight, well ventilated clothing. Light colored, cotton material works best.
* Replace body fluids as they are lost. Frequent consumption of small amounts of fluid will replace sweat-related weight loss.
* Upon completion of your hike, stretch your calves, hamstrings and quadriceps again. This will prevent muscle soreness.
Be safe and have a great time! Susan

Hi Everybody! Are you ready to bring life into your body? Are you choosing to eat healthy foods and exercise at least 30 minutes a day? We are entering the age where we are living longer and we need stronger healthier bodies. The new seniors of today are on the leading edge. You are going to show the youth a healthier way of entering into your golden years. Silver-haired but fit and ready to embrace life. I choose to be fit and healthy. I challenge you to do the same. Embrace the day! Susan