Did you choose to walk with your spouse or a friend or even by yourself last night as part of yesterday's Daily Victory?  Choose it tonight, either again, or for the first time.  

Walking with a friend or your spouse gives you that social and emotional connection that we all need in the form of support, joy and happiness.  Going solo gives you quiet and energizing time and clarity.  Ahhhhh!  

Either way, it makes you feel good and promotes a positive mental mood boost.  That blood flow to the brain and through your veins does more for you than you can ever imagine. 

Health Inspires.

Plan on closing your kitchen by 7 pm tonight. 
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​Many of us tend to do our best “mindless eating” after dinner when the pantry calls our name.  Decide in that moment not to respond to that call. 

Read a book instead, clean out your sock drawer or go for a walk with your spouse (we vote for this one!).

Health Inspires. 

Today’s Daily Victory is for you to move your body for at least 30 minutes. 

Your Saturday might be packed with things to do, but no matter what you have going on, it is YOUR weekend.  Go for a vigorous walk, go to the gym, ride your bike or whatever your favorite activity might be. If 30 minutes seems daunting, can you go for at least 10 minutes?

Decide what that will be now, and simply do it!

​Health Inspires.

Today's Daily Victory is for you to enjoy the foods that you planned and prepared for today.   Focus on your portion sizes, eat slowly and pay attention to feelings of satiation.  

It takes about 20 minutes for our brains to signal if we are full or not.  Be mindful.

Health Inspires. 

Today's Daily Victory is for you to plan and prepare today/tonight, what you will eat tomorrow.  It doesn’t need to be difficult. 

​For example: breakfast can be nonfat (and no added sugar) yogurt with 1/2 blueberries mixed in, turkey sandwich for lunch with a side salad or baby carrots or handful cherry tomatoes, afternoon snack is a handful of almonds and/or a small apple, dinner is grilled fish (or chicken), salad and 3/4 cup whole grain brown rice, quinoa, barley or farro tossed with 1 tsp. olive oil and a little salt and pepper to taste.  Planning and preparing  meals is a major component of healthy eating.  That may sound like a lot of food, and you are right!  

The good news is, this example, when prepared healthily, is under 1400 calories and it has everything you need to make it through the day.  Planning makes all the difference in your health.

Health Inspires.   

Today's Daily Victory is for you to know what you are wearing each day this week. 

Take time to choose your clothes for Monday-Friday.  That’s a time saver and a stress diffuser when you are racing out the door each morning for work.  While you are at it, have a “Goodwill” bag handy; you may find some clothes in your closet you haven’t worn in a season or 2 or 3!  

Health Inspires. 
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January 17th

Today's Daily Victory is for you to practice gratitude.  Take time today to write a list of everything you are grateful for.  Beside each entry, write why you are grateful for it.  


When you focus on what is working in your life and what you are grateful for, other great things start to happen as well.  Your mind opens and you will see opportunities that you may not have seen before.  Gratitude cultivates a feeling of happiness and peacefulness that extends beyond the present moment.  

Health Inspires. 
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