Girl Cross Country





“Pain is only temporary, online race results are forever.”


In the 1930′s, Edward Bach, homeopath, stated that negative emotional states cause  illness so he came up with flower remedies to relieve mental stress and promote healing.

Like all homeopathic remedies, Bach believed that dilutions of flower/plant substances work on the energetic body (the electromagnetic field that surrounds the physical body and every living cell) to stabilize emotional sensitivities.

Based on your personaility, you can use drops or cream to remedy different traits. For example:

Flower                                                               For

Gentian                                            Those easily discouraged

Willow                                               Those who feel life is unfair    

Pine                                                  Those who self-blame,criticize

Impatiens                                          Those who are inpatient, tense

Rose                                                 Those who are gloomy

Gorse                                               Those who feel hopelessness


Quite often we use the expressions “eat a handful” or “I ate a handful” to describe food and portion intake. But just how much does your handful hold?

Here is the recommended serving sizes for foods usually eaten by the handful:

FOOD                                               RECOMMENDED SERVING SIZE

Almonds                                                     1 ounce (24 whole)

Cashews                                                     1 ounce (18 whole)

Crackers                                              4 (club or saltine); 15 (small)

Peanuts                                                               1/4 cup

Popcorn                                         3 cups (each handful is about 1/2 cup)

Potato or corn chips                                            9-11 chips

Pretzels (medium twists)                                       7 twists

Small candy (like M&Ms)                                40 each (1/4 cup)

Sunflower seeds (kernels)                                    1/4 cup

Walnuts                                                      1 ounce (14 whole)


When eating any of these items, count how many are in your natural handful. If a recommended serving size is seven pretzels and your natural handful holds fifteen, you need to remedy the situation right away. Grabbing double the calories, fat or sugar can be a real problem for your waistline. So, it is important to make a real world connection between what you think you are eating and what you are actually eating.                         



Have a sweet tooth? I know I do. Well, here is a way to combat these sugar cravings: brush your teeth.  It really works. Sugar just doesn’t taste as good after you brush your teeth. 

Actually, this little teeth brushing works to fend off snacking in general. Think about it. If you have just gone through the trouble of brushing your teeth, you are going to be less likely to want to disturb that minty fresh feeling by eating something. This is especially effective after dinner in order to avoid late night snacking.

So, have a toothbrush and toothpaste nearby at all times. At work, stick them in a desk drawer to help ward off food temptations on the job.

The studies are compelling. If you have type-2 diabetes, a family history of diabetes, or if you are at risk for diabetes (because of a sedentary and/or poor dietary lifestyle), one of the best things you can do is exercise.

Type-2 diabetes isn’t some easy disease that requires you to take a pill every day;it’s life-changing, emotionally and physically taxing, and very, very hard on your body.  What’s more, it can segue into full blown type-1 diabetes that necessitates daily insulin injections. Ouch.

Studies show that regular exercise can control blood sugar and fight the risk, incidence and severity of diabetes. And small changes can make a big difference. Losing just ten pounds can help decrease the amount of medication required to control diabetes.

If you already have diabetes, you should talk to your doctor or a registered dietitian about your plans for exercise and the timing of your medication and food intake-all of which needs to personalized just for you.


Add extra steps to your day to achieve the energy balance that will help burn more calories and avoid weight gain. To help you get started, here are a few suggestions:

At Home

-Circle around the block when you go to get the mail

-Pass by the drive-thru and walk into the bank or restaurant

-Start a walking club in your neighborhood

-Walk around your house while talking on the phone

At Work

-Park in the far reaches of the parking lot

-Avoid elevators and escalators. Take the stairs instead

-Visit the restroom farthest away from your desk

-Desginate 10 minutes of your lunch break for a quick walk



The benefits of water have long been known for treating injuries. But recently, there has been a growing interest in the benefits of hydrotherapy to prevent sickness and reduce stress. And medicine is now discovering what we have known all along-that the tempature of the water produces different effects: warm water is relaxing and puts you to sleep; cold water invigorates. Much attention is now being paid to contrast showers where you alternate hot and cold, which is said by some holistic healers to be the fastest way to achieve good health.

Because it’s August, I’m going to suggest you try an energy-boosting cool shower from Dian Buchman’s ” The Complete Book of Water Healing.” It will elevate your mood and combat fatigue by making your blood circulate faster. Stand under warm water for two to three minutes, then gradually make the water cooler and coooler, standing under ice cold water for two minutes.


Work your abs and legs with this easy kick-back exercise. Using gliding discs or weight plates, start on all fours with feet in center of discs/plates. Extend legs to push discs/plates back. Start on the right side and pull plate forward until right knee is below chest. Continue back and forth for 30 seconds. Switch sides;repeat.


People say that losing weight is no walk in the park.  When I hear that I think, yeah, that’s the problem.  ~Chris Adams







When we eat too fast, our brain doesn’t have time to send the “I’m full” message to our body and we want to eat again a short time later. This behavior is made worse by taking fork or spoonfuls that are too large.

If food is falling off your fork or spoon, or is dropping from the sides of your mouth while you eat, start putting less on your utensils and take more bites. This adjustment will give your brain the time it needs to convey the proper “I’m full” signals to your body.

To take this action to the next level, you can place your fork or spoon down on the table after each bite. This deliberate approach will definitely allow your body the time it needs to register fullness and will make your meal much more enjoyable.