No more resolutions. Just change.

How Much Exercise Do You Really Need To Lose Weight?

The new guidelines issued by the American College of Sports Medicine say that 30 minutes of exercise, 5 days a week, is not enough. New research shows that 2 1/2 hours of exercise a week is effective in preventing weight gain but is not effective in weight loss. The American College of Sports Medicine now says that overweight people are more likely to lose weight and keep it off if they exercise for at least 4 hours a week. If you're trying to lose weight, you need to increase your exercise to 50 minutes a day, 5 days a week to see the results you want.

Your beliefs set the boundaries of what you can and cannot do.

Hannah's Socks

On a chilly Thanksgiving Day in 2004, 4-year-old Hannah Turner was helping serve dinner to the needy at Toledo's Cherry Street Mission.

In the middle of the hustle and bustle of doing her part to fill plates, she tugged on her mother Doris' sweater.

"Mommy, won't his feet be cold?"

Hannah had focused on a man in line wearing shoes that had split open to reveal he had no socks on, and her small face reflected concern.

Doris tried to reassure her: "His shoes will keep his toes warm." She didn't know how they could help with all staff focused on the meal, and she didn't want her daughter carrying a burden.

Hannah — too smart, too big of heart — was unconvinced.

"Mommy, he can have my socks," she said.

That next day, Doris took Hannah to purchase and distribute socks to local shelters. They were able to collect and donate over 100 pairs around Toledo. Over two more years, and with amazing support from friends and family, they distributed nearly 10,000 total pairs of socks to partner shelters.

Doris and husband Vic quickly discovered that of all the materials donated to shelters, new socks and undergarments are given the least and needed the most. They created Hannah's Socks with the goal of addressing that problem, and they need your help.

Learn how to make yourself part of this great story today:

• Donate Socks
• Donate Funds
• Volunteer

If you have questions, don't hesitate to Email Us or phone (419) 931-4757.
www.hannahssocks.org

Today is National Chocolate Day!

Go ahead, treat yourself to a piece or two of dark chocolate. It will do your heart good!

People Are More Afraid Of Snake Bites Than Diabetes

People are more afraid of shark attacks and snake bites than diabetes. Last year diabetes caused 230,000 deaths. Shark attacks and snake bites caused 6 deaths. Being overweight increases your chances of getting diabetes by 250%. Take being overweight seriously.

Which one are you more afraid of, diabetes or snake bites?

1 Out Of 3 People May Develop Diabetes

Nearly 24 million Americans have diabetes and another 57 million are pre-diabetic. In fact, the Centers for Disease Control and Prevention estimates that one in three Americans may develop diabetes in their lifetime. Common symptoms of diabetes are frequent thirst, hunger, and urination, and weight loss, fatigue and crankiness. If you're concerned, get your blood glucose level checked. Being overweight is one of the biggest risk factors for type 2 diabetes. It increases your risk by 250%! Exercise, eat a healthy diet, and lose that weight to reduce your risk of diabetes.

Gratitude keeps your heart open.

Calcium May Curb Your Appetite

According to research in the British Journal Of Nutrition, boosting your calcium intake may help curb your appetite and help you to lose weight. Researchers believe the brain compensates for a calcium deficiency in the body by initiating hunger to encourage eating foods with calcium.

Do You Know If Your Kid Is Overweight?

25 million kids in the United States are overweight. That's 1 out of 3 kids. According to a study in Science Daily, most parents are unable to judge whether their kids are at a healthy weight. And many of them who know their kid is overweight, think it's just baby fat that the child "will grow out of ". The reality is, few kids will lose that weight without the parent making lifestyle changes. The best way to tell if your child is at a healthy weight is to check with his or her pediatrician. PARENTS, be realistic about your child's weight. Don't turn a childhood problem into a life long problem. Help your kids to control their weight.

Exercise To Improve Your Posture

You can look 10 years younger and 10 pounds lighter if you stand and sit with good posture. Unfortunately, few people exhibit good posture. In fact, poor posture often develops so gradually you may not notice its symptoms such as back and neck pain and tightness and stiffness, before you notice your shoulders hunching over. Luckily, you CAN correct your posture by incorporating simple exercises and stretches into your workout program. Ideally, getting the help of a personal trainer is best for recommending specific exercises for you based upon your posture. Generally speaking, these are the exercises I recommend for improving posture. (Be mindful of any physical limitations you may have before performing these exercises.)

Side Raises (seated or standing)
3 sets of 10 reps







Seated rows
3 sets of 10 reps








Front pulldowns
3 sets of 10







Ab crunches
4 sets of 40 reps