Mayo Clinic Healthy Weight Pyramid serving: 1/4 fruit, 1 fat, 1-1/2 carbohydrate Technique: Store winter squashes in a cool dry place, many will keep for months – a great way to extend the local bounty. Taste: Caramelizing squash intensifies flavor and brings out its natural sweetness. Try: Grilled squash seasoned with nutmeg and cinnamon or mashed in breads or muffins. Tip: Squash is a good source of fiber and Vitamins A and C.

“Gratitude is more than just saying thank you. It is a sense of wonder, appreciation, and thankfulness for life.”  As we approach Thanksgiving, be encouraged to consider this wellness challenge: Put more effort toward sincere gratefulness throughout the month and focus less attention on seasonal stressors, busyness, and unnecessary drama.

When eating out – ask for healthier options and substitutions. For example, ask for reduced-fat mayo or mustard on your sandwich.

Mayo Clinic Healthy Weight Pyramid serving: 1 fruit, ½ sweet, 1 carbohydrate Technique: Using a food processor allows for a finer dough texture. Taste: Serve the dumpling with a scoop of fat-free frozen yogurt or a dollop of light or fat-free whipped topping. Try: Any tart baking apple – such as Granny Smith, R.I. Greening or Northern Spy and select those that are firm and even-colored. Tip: Apples are naturally low in fat, sodium and contain phytochemicals (naturally occurring chemicals made by plants) that may reduce risk of some chronic diseases.

In today’s fast paced society, I fear that we have forgotten how to slow down and connect with each other. Phone calls have become text messages, text messages have become “likes” on Facebook and Instagram. While social media can be a great tool to keep up with what people in our lives are doing, it shouldn’t be the only way we stay connected. We’re all busy, but I challenge you to think about what’s important when it comes to relationships with family and friends.

Mayo Clinic Healthy Weight Pyramid Servings: 2 Vegetables, ½ Fruit, ½ Carbohydrate Technique: Butternut squash can be used in a variety of recipes as baked, stuffed or raw in salads. Taste: Roasting winter squashes can intensify their flavor whether eaten alone or in various dishes. Try: Try roasting the butternut squash seeds for a nutritious snack. Tip: Butternut squash is a good source of vitamin A which is important for vision and the immune system.

Many beverages contain a lot of calories. Your favorite large latte has over 200, add a flavor and you are over 300 calories. Choose a ...

Myth:  Lifting weights isn't needed to be healthy and fit. Truth:   The type of physique most men and women want actually requires that they gain a fair amount of muscle mass, and weightlifting is the only way to do that efficiently, but there are also other benefits to consider here. Research has shown that starting in your 20’s your body will lose a small amount of muscle and strength each year.  Studies have shown the gradual loss of strength and muscle with shorter lifespan, decline of metabolic health, frailty, and disability in the elderly.

What are three words you think of when you read the word, ‘inspire’?  Do any images or people come to mind?  Do you take a ...

Courtesy is a behavior [act] that shows respect, kindness, or consideration to someone.  Acting with courtesy is behaving in a way that is without expectation of a return on investment or a boost to your own resume! An act of kindness, large or small, can go a long way.  What can you do today to show courtesy to someone?

While I love the feeling of pushing something heavy in front of me just as much as the next lifter, I know the back of my body is just as important. From the hunched over desk-bound worker to the super-fit bench presser, we can all benefit from strengthening our back muscles. For example, if you bench press (working the chest muscles/front of your body), then it would benefit you to do a back row (working the back muscles/back of your body). Similarly, if you push something over your head as in a shoulder press (working the shoulders) then your body would benefit from pulling something down such as a lat pulldown (working the mid-low back). Some great exercises to work your back: Cable Back Row:

Ever look at the Lat Pull down machine and wonder how to use it or why? This machine primarily targets the lats with supporting muscle groups including biceps, middle back and shoulders. Check out the directions to ensure correct use. Incorrect Technique - Lat Pull down Behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.