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Motivational Tips

Wellness Advantage Tips


Motivational Tips


July Motivational Tip



“Working Your A’s Off:  The ABC’s of Daily To-Do Lists”


One of the most effective ways to stay on track and actually get things done is to use a daily to-do list.  Your daily to-do list is a specific list of things you want to get done within 24 hours.  Keep the list with you, cross out items when you complete them, and add new items when you think of them.  The advantage of keeping a daily list is that you don’t have to remember what to do next.  It’s on the list.  A typical day in the life of a student is full of separate, often unrelated tasks – reading, attending lectures, reviewing notes, working at a paid job, writing papers, doing special projects, research, errands.  It’s easy to forget an important job on a busy day.  When that job is written down, you don’t have to trust your memory.


Keep a to-do list everyday.  Write out your daily to-do list the night before.  That way, when your day begins, so will you.  Write everything you want to accomplish on one sheet of paper or daily planning calendar, or in a special notebook.  You can also use 3x5 cards.  Cards work well because you can slip them into your pocket. 


Simply making a to-do list will not do the trick alone…you then must rate each task by priority.  One way to do this comes from an excellent book, Take Control of Your Time and Life by Alan Lakein.  Simply label each task A, B, or C. 


A’s on your list are those things that re most important.  These are assignments that are due or jobs that need to be done immediately.  These also include activities that lead directly to your long, mid, or short-term goals.


B’s on your list are important, but less so than your A’s.  B’s might become A’s someday.  These tasks are important, but not s urgent.  They can be postponed if necessary. 


C’s do not require immediate attention.  C items include things like shopping for a new blender or getting brochures for next year’s vacation.  C priorities are often small, easy jobs with no immediate urgency.


Once you’ve labeled all the tasks on your list, schedule time for all of the A’s.  The B’s, and C’s can be done in odd moments during the day when you are between tasks and don’t have time to start the next A. 


When you use the ABC priority method, you might discover a condition common to students:  “C Fever.”  This is the uncontrollable urge to skip over that A task and begin crossing C’s off the list.  If your history paper is due tomorrow, you might be compelled to vacuum the rug, call your third cousin in Tulsa, and make a trip to the store for shoelaces.  The reasons C fever is so common are that A tasks may be difficult or lengthy and that the risk of failure to higher.  If you notice symptoms of C fever, ask:  “Does this job really need to be done now?”  “Do I really need to alphabetize my CD collection, or might I better use this time to study for tomorrow’s data processing exam?” 


Use your to-do list to keep yourself on task, working on your A’s.  Don’t panic or berate yourself when you realize that in the last six hours, you have completed 11 C’s and not a single A.  Calmly return to the A’s.  As you complete tasks, cross them off the list.  Crossing off things can be fun, a visual reward for your diligence.  Another option is to put each to-do item on its own 3x5 card.  This allows for easy sorting of jobs by priority. 


At the end of the day, evaluate your performance.  Look for A’s you didn’t complete.  Look for tasks that repeatedly appear as B’s or C’s on your list and never seem to get done.  Consider changing these to A priority or dropping them altogether.  Similarly, you might consider changing an A that didn’t get done to a B or C priority.  And…accept mistakes.  You might assign an A priority to some items that turn out to be C’s.  Some of the C’s that lurk at the bottom of your list day after day might really be A’s.  When you keep a list everyday, you can discover these errors before they become problems.




June Motivational Tip


Article:  The Four Emotions That Can Lead to Life Change by Jim Rohn (excerpted from "Seven Strategies for Wealth and Happiness" by Jim Rohn)

Emotions are the most powerful forces inside us. Under the power of emotions, human beings can perform the most heroic (as well as barbaric) acts. To a great degree, civilization itself can be defined as the intelligent channeling of human emotion. Emotions are fuel and the mind is the pilot, which together propel the ship of civilized progress.

Which emotions cause people to act? There are four basic ones; each, or a combination of several, can trigger the most incredible activity. The day that you allow these emotions to fuel your desire is the day you'll turn your life around.


One does not usually equate the word "disgust" with positive action. And yet properly channeled, disgust can change a person's life. The person who feels disgusted has reached a point of no return. He or she is ready to throw down the gauntlet at life and say, "I've had it!" That's what I said after many humiliating experiences at age 25, I said. "I don't want to live like this anymore. I've had it with being broke. I've had it with being embarrassed, and I've had it with lying."

Yes, productive feelings of disgust come when a person says, "Enough is enough."

The "guy" has finally had it with mediocrity. He's had it with those awful sick feelings of fear, pain and humiliation. He then decides he is not going to live like this anymore."  Look out! This could be the day that turns a life around.  Call it what you will, the "I've had it" day, the "never again" day, the "enough's enough" day. Whatever you call it, it's powerful!  There is nothing so life-changing as gut-wrenching disgust!


Most of us need to be pushed to the wall to make decisions. And once we reach this point, we have to deal with the conflicting emotions that come with making them. We have reached a fork in the road. Now this fork can be a two-prong, three-prong, or even a four-prong fork. No wonder that decision-making can create knots in stomachs, keep us awake in the middle of the night, or make us break out in a cold sweat.

Making life-changing decisions can be likened to internal civil war. Conflicting armies of emotions, each with its own arsenal of reasons, battle each other for supremacy of our minds. And our resulting decisions, whether bold or timid, well thought out or impulsive, can either set the course of action or blind it.  I don't have much advice to give you about decision-making except this:

Whatever you do, don't camp at the fork in the road. Decide. It's far better to make a wrong decision than to not make one at all. Each of us must confront our emotional turmoil and sort out our feelings.


How does one gain desire? I don't think I can answer this directly because there are many ways. But I do know two things about desire:

a.   It comes from the inside not the outside.

b.   It can be triggered by outside forces.

Almost anything can trigger desire. It's a matter of timing as much as preparation.  It might be a song that tugs at the heart. It might be a memorable sermon. It might be a movie, a conversation with a friend, a confrontation with the enemy, or a bitter experience.  Even a book or an article such as this one can trigger the inner mechanism that will make some people say,  "I want it now!"

Therefore, while searching for your "hot button" of pure, raw desire, welcome into your life each positive experience. Don't erect a wall to protect you from experiencing life. The same wall that keeps out your disappointment also keeps out the sunlight of enriching experiences.  So let life touch you. The next touch could be the one that turns your life around.


Resolve says, "I will." These two words are among the most potent in the English language. I WILL. Benjamin Disraeli, the great British statesman, once said, "Nothing can resist a human will that will stake even its existence on the extent of its purpose." In other words, when someone resolves to "do or die," nothing can stop him.

The mountain climber says, "I will climb the mountain. They've told me it's too high, it's too far, it's too steep, it's too rocky, it's too difficult. But it's my mountain. I will climb it. You'll soon see me waving from the top or you'll never see me, because unless I reach the peak, I'm not coming back." Who can argue with such resolve?

When confronted with such iron-will determination, I can see Time, Fate and Circumstance calling a hasty conference and deciding, "We might as well let him have his dream. He's said he's going to get there or die trying."

The best definition for "resolve" I've ever heard came from a schoolgirl in Foster City, California. As is my custom, I was lecturing about success to a group of bright kids at a junior high school. I asked, "Who can tell me what "resolve" means?" Several hands went up, and I did get some pretty good definitions.   But the last was the best. A shy girl from the back of the room got up and said with quiet intensity, "I think resolve means promising yourself you will never give up." That's it! That's the best definition I've ever heard: PROMISE YOURSELF YOU'LL NEVER GIVE UP.

Think about it! How long should a baby try to learn how to walk? How long would you give the average baby before you say, "That's it, you've had your chance"? You say that's crazy? Of course it is. Any mother would say, "My baby is going to keep trying until he learns how to walk!" No wonder everyone walks.

There is a vital lesson in this. Ask yourself, "How long am I going to work to make my dreams come true?" I suggest you answer, "As long as it takes."   That's what these four emotions are all about.

This article was submitted by Jim Rohn, America's Foremost Business Philosopher. To subscribe to the Free Jim Rohn Weekly E-zine go to


May Motivational Tip


Four Steps to Enjoying Every Moment

All too often people take life, and all of the great things that it offers, for granted. People realize how much something means to them only after it is taken away. There is a reason for this; it is difficult to appreciate things in life because it is difficult to picture yourself without them.

An example will help to explain this point more clearly. Imagine sitting at a table nearly 100 feet long. On this table are hundreds of different foods. Main courses, deserts, drinks, and more cover every inch of the table. You are all alone, and all that the table offers is for you.

Now try and not take this food for granted. Try to appreciate it like it will be gone tomorrow. It isn't easy. It is hard to not take this food for granted when there is so much in front of you.

This example can be transferred to many things in life. One may see that same point in life itself. People say live life to the fullest, and to appreciate every day you have. This is difficult for the majority of people because, just the like the food, there are so many days left. When you know you'll be around for 40 more years, it is hard to think about today being your last day.

Don't lose hope, there is an answer. It's called the Step Back. This quick system will help you to appreciate your life, and all that is offers. Moments filled with happiness and excitement will no longer be unappreciated and taken for granted.

The first step is to realize that you are in the middle of something good. It could be a beautiful day on your family vacation, or a perfect afternoon with your children. You are the judge of what moments you'd like to appreciate.

This is the main part of the system. Once you realize you are experiencing a moment you'd like to have last forever, stop yourself for a moment and take a Step Back.

Take yourself away from the situation. Take a short walk, a quick break, or simply close your eyes.

Once you are removed from the situation, think about it as if it happened in the past.

Picture how happy you were, the details of the scene, and the others around you. Feel the emotions you felt, see and hear the faces and sounds. Remember how much you enjoyed the time, and how much you'd like to enjoy it again.

Once you feel the happiness of the moment, think about this; it's no longer in the past, it's right now! You just thought about how great you felt in that past moment, and now you can live it in the present.

You just appreciated the current moment by looking back on the situation. Once you are in the middle of the moment again, remember...

This will be a moment that, like all others, will eventually pass. With this in mind, really let it sink in. Take a look around, and realize you are in the middle of something great.

Taking a Step Back every now and then will help you appreciate life. No longer will you be one who takes life for granted. You will make happy moments happier, and you will also help to make them last forever.

Source:  by Jason Michael Gracia - Motivation123.  To learn more about motivation, visit


April Motivational Tip



“Employ Your Word,” adapted from Becoming a Master Student, 10th ed. by Dave Ellis

When you speak and give your word, you are creating – literally.  Your speaking brings life to your values and purpose.  In large part, others know who you are by the words you speak and the agreements you make.  You can learn who you are by observing which commitments you choose to make and which ones you choose to avoid.

Your word makes things happen.  Circumstances, events, and attitudes fall into place.  The resources needed to accomplish whatever was promised become available.  When you give your word, all this comes about.  The person you are right now is, for the most part, a result of the choices and agreements you’ve made in your life up to this point.  Your future is largely determined by the choices and agreements you will make from this point on.  By making and keeping agreements, you employ your word to create your future. 

The world works by agreement.  There are six billion people on planet Earth.  We live on different continents, in different nations, and communicate in different languages.  We have diverse political ideologies and subscribe to various social and moral codes.  This complex planetary network is held together by people keeping their word.  Agreements minimize confusion, prevent social turmoil, and keep order.  Projects are finished, goods are exchanged, and treaties are made.  People, organizations, and nations know what to expect when agreements are kept.  When people keep their word, the world works.

Relationships work by agreement.  Relationships are built on agreements.  They begin with our most intimate personal contacts and move through all levels of families, organizations, communities, and nations.  When we break a promise to be faithful to a spouse, to help a friend move to a new apartment, or to pay a bill on time, relationships are strained and the consequences can be painful.  When we keep our word, relationships are more likely to be satisfying and harmonious.  Expectations of trust and accountability develop.  Others are more likely to keep their promises to us.  Perhaps our most important relationship is the one we have with ourselves.  Trusting ourselves to keep our word is enlivening.  As we experience success, our self-confidence increases. 

I will, I promise to, I am committed, you can count on it.  Promising brings with it all of the rewards of employing your word!



February Motivational Tip



 10 Ways to Kick the Procrastination Habit!  By Julie Plenty

I recently read about a survey (by the University of Chicago) which suggested that those who relish challenge are more likely to live up to 10 years longer than those who spend their lives inhibited by timidity.

Trying to realize our ambitions, even if we don’t always meet them, is preferable to not having the courage or motivation to take the risk. So not making any resolutions because we fear that we’ll break them is having a defeatist attitude, as we allow procrastination to become an insidious habit which stops us from leading more fulfilling lives.

The following offers 10 ways to kick the procrastination habit!

1. Personal values development.

Take the time to find out what you really want in life, what your personal values are. Do you want more time, more money, better health, greater self esteem and confidence, more fulfilling relationships, a different career, set up a business? When we procrastinate it’s often because what we are planning to do is not really aligned with what we truly want. We may be scared of our skills (or perceived lack of) or fear ridicule from others.

2. Make health a priority.

Without good health we are less likely to have the energy and dynamism needed to make positive changes in our lives and it’s easier (and necessary if you’re very ill) to procrastinate. So ensure that you have a nourishing diet, sleep well, exercise and meditate. Incidentally, it is thought that regular meditation helps delay the worst effects of the ageing process.

3. Visualize your life without procrastination.

See and feel the benefits in your life if you didn’t procrastinate. What could you do and achieve? Begin to act as if you’re not a procrastinator. Write down, draw, imagine your life as a film. Use affirmations to help you.

4. Banish the Gremlin.

That little voice which runs on auto in your head,  that dismisses any idea that you might have. It says things like "I’m not in the mood" " I don’t have time" "I can’t do this". Stop running on auto, replace the "shoulds" "oughts" "have tos" with "want to" "desire". You have a choice. Acknowledge your choices and banish the Gremlin. Again, using affirmations can help you replace the Gremlin with more positive alternatives.

5. Overcommitment.

Saying "yes" to everything, often leaves you feeling tired and without the energy to focus on what is most important to you. This leads to procrastination as projects and tasks are dropped. Identify what is most important to you and only focus on those areas which will make the biggest difference to your life. It will enhance your focus and motivation.

6. Setting personal professional goals.

It’s hard to motivate yourself when you don’t have a good idea of what you want to accomplish. So when setting goals think about what you want to achieve in the short term and long term. Techniques for doing so include the SMART strategy. S = specific M = measurable A= Action R = Realistic T = Time based. Use goal setting software to help you in goal planning and setting.

7. Prioritize Your Goals.

Develop a plan or schedule to help you reach your goals. In doing so you will begin to identify whether some elements need to be included or enhanced or dropped completely. Also remember to be flexible, revisit your goals regularly and modify or drop if appropriate. Just because a goal is written down doesn’t mean that it is set in stone!

8. Divide and conquer.

Once you’ve prioritized your goals, divide them into smaller chunks. Sometimes we procrastinate because a project seems really large that the scale of it overwhelms us and puts us into a temporary form of paralysis , you don’t know where to start, so you don’t start at all! Approach each project , especially large ones , on a step by step basis.

9. Reward yourself.

Once you start to complete tasks, reward yourself by giving yourself something that you want. So instead of seeing a film before you complete a task, see it afterwards and make it a reward for you.

10. Just get started.

No excuses. Don’t wait until you’re "in the mood". The mood never comes! It is a clever camouflage and a delaying tactic. What you resist persists! Start with what is easiest, so that you experience immediate success, which will give you the fuel and motivation to upgrade and take on larger projects.

Do any of the above and you’ll be well on your way to Kicking the Procrastination Habit. And if you’re procrastinating over doing any of the above :.), then remember that life is the biggest deadline of all!

About the Author

Julie Plenty is a Personal and Business Coach who coaches self employed creative professionals to live more creative, fulfilled lives and increase the success of their business. To sign up for the Life Design newsletter and register for a special offer on her forthcoming ebook on Kicking the Procrastination Habit! visit:



Motivational Tip #1:  "Promise it!"

Motivation can come simply from being clear about your goals and acting on them.  Let's say that you want to start a study group.  First, commit yourself to inviting people and setting a time and place to meet.  Then promise your classmates that you'll do this, and ask them to hold you accountable.  Self-discipline, willpower, motivation -- none of those mysterious characteristics needs to get in your way.  Just make a promise and keep your word.


Source:  Becoming a Master Student, ninth ed.  Dave Ellis.  Houghton Mifflin Company, Boston


December’s Motivational Tip:  Problem Solving Can Be Fun!

Problem solving is a chance to practice two types of thinking.  One type involves opening up alternatives and considering as many options as possible.  Your creative thinking skills come into play as you generate new definitions of the problem and brainstorm possible solutions.  The other type of thinking involves narrowing down.  Out of all the possibilities you generated, you choose one idea for follow-up or one solution to act on.  Consider the four P’s of problem solving: 

1.  Define the Problem

Problems are subtle creatures, skilled at hiding themselves.  In defining problems, we bring them out in the open.  We admit that the problem exists, and that’s powerful.  In addition, a problem that is clearly defined is half solved.  To define a problem effectively, understand what the problem is.  Tell the truth about what’s present in your life right now, without shame or blame…and be specific.

2.  Generate Possibilities

Open up.  Brainstorm as many possible solutions to the problem as you can.   Write your ideas down.  Putting your thoughts on paper forces you to be more accurate and precise. 

 3.  Create a Plan

After rereading your problem definition and list of possibilities, choose the solutions that seem most workable.  Think about which specific actions will reduce the gap between what you have and what you want. 

4.  Perform your Plan  

The final step gets you off your chair and out into the world.  Now you actually do what you planned.  There are few things as satisfying as checking items off your to-do list, especially when you know they are helping you solve a problem.  Ultimately, our skill in solving problems lies in what we do.  Through the quality of our actions, we become the architect of our success!

Source:  Becoming a Master Student, ninth ed.  Dave Ellis.  Houghton Mifflin Company, Boston. 



Motivational Tip: You are NOT a failure just because you fail!

People often fail – or at least are told they are failures – many times before they reach their goals.  Consider the following examples: 

Jaime Escalante is a nationally known educator and the subject of the film Stand and Deliver.  When he first tried to get a teaching job in California, the state refused to accept his teaching credentials from Bolivia. 

Giacomo Puccini’s first music teacher said that Puccini had no talent for music.  Later Puccini composed some of the world’s greatest operas.  

Charles Goodyear bungled an experiment and discovered vulcanized rubber. 

Before gaining an international reputation as a painter, Paul Gauguin was a failed stockbroker. 

Robert Pirsig’s best-selling book, Zen and the Art of Motorcycle Maintenance, was rejected by 121 publishers.

 Spike Lee applied for graduate study at the top film schools in the country, including the University of Southern California and the University of California at Los Angeles.  Due to his scores on the Graduate Record Exam, both schools turned him down.

Source:  Becoming a Master Student Concise, 10th ed. by Dave Ellis.






Wellness Advantage Tips





Try these tasty summer treats developed by the Wyoming Dietetic Association.  They’re not only nutritious…they’re also delicious!



1 cup vanilla yogurt

½ cup strawberries or raspberries

½ cup granola


Layer yogurt, fruit and cereal in a tall glass. Repeat the layers.




1 cup milk

1 banana

¼ cup frozen strawberries or raspberries

1 cup vanilla yogurt


Combine all ingredients in a blender and process until smooth.  Serves 2.





During these summer months, be mindful of the harmful effects of !

Article:  Teen Tanning Habits Raise Skin Cancer Risks


Being bronzed like Britney or tan in time for prom may be putting teenagers at risk for skin cancer.

New research shows a growing number of teenagers are tanning outdoors or using indoor tanning salons despite the known skin cancer risks associated with exposure to ultraviolet (UV) radiation from the sun or artificial sources.

Researchers say those tanning habits are especially dangerous among teens because UV exposure during youth is closely associated with skin cancer risk.

"UV exposure before the age of 20 is strongly correlated with the most common skin cancer, which is basal cell carcinoma with almost a million cases a year," says James Spencer, MC, vice chairman of the department of dermatology at the Mount Sinai School of Medicine. "UV exposure before the age of 20 is also associated with the most deadly form of skin cancer, melanoma."

Although the incidence of most types of cancer is declining, researchers say skin cancer rates in the U.S. are one the rise and now exceed all other cancers combined.

Spencer says that's extraordinary because skin cancer isn't confusing at all.

"We know what causes it. It's excessive exposure to ultraviolet light, whether it be from the sun or artificial sources, such as indoor tanning," says Spencer.

Spencer announced a new public education campaign to educate teens about the dangers of tanning at a news conference today in New York sponsored by the American Academy of Dermatology (AAD).

Experts at the conference also addressed some common misconceptions about sunscreen, sun exposure and vitamin D absorption, and melanoma risks among blacks.

Teens and Tanning

A recent study showed that nearly 37% of teenage girls and 11% of boys have used an indoor tanning booth at least once in their life, and 28% and 7% of girls and boys, respectively, have used them three or more times.

The study also showed that the popularity of tanning booths also increased with age in girls. Eleven percent of 13- to 14-year-olds reported using indoor tanning booths more than three times, but that number grew to 47% among 18- to 19-year-olds.

The ADD recently issued a new position statement on indoor tanning, encouraging states to ban the use of tanning equipment for nonmedical purposes. The organization also advocates enacting legislation to bar minors from using tanning devices and placing a Surgeon General's warning stating that UV radiation is a known carcinogen on all tanning devices.

Spencer says recent attempts to market tanning beds as safer than sun are "nonsense."

He says early tanning beds were equipped with light bulbs that emitted less of the UVB rays associated with sunburns and more UVA rays than natural sunlight. But newer bulbs contain the same amount of burning UVB rays and up to 15 times higher concentrations of aging UVA rays.

Sunscreen 101

Researchers say sunscreens are the most common form of sun protection, but many people are confused about how to use them correctly. Sunscreen is formulated to boost the body's natural defenses against harmful ultraviolet radiation by absorbing, reflecting, or scattering the sun's rays on the skin.

The sun protection factor (SPF) of a sunscreen is calculated by comparing the amount of time needed to cause sunburn on unprotected skin. For example, a sunscreen with an SPF of 15 would allows someone to extend that burning time by 15, so it would take 15 times longer for the skin to become burned if the product is used correctly.

But the SPF only reflects the product's protection against the burning UVB rays and doesn't say anything about the protection it provides against the aging UVA rays.



Exercising in the Heat - Understanding Thermal Stress

 Robert Girandola, Ph.D.

To exercise safely in warm environments, understanding how our bodies regulate internal temperature is very important. Humans are homeotherms, which basically means that we must maintain our internal, or core, temperature independent of the environment. People produce constant internal heat and maintain a core temperature of approximately 98.6 o F or 37o C. This internal heat must be dissipated to the environment. Without effective heat dissipation, heat accumulation can lead to illness and death.

At rest, this internal heat production is rather minimal (about one calorie/min). Exercise, however, generates a large amount of body heat. During heavy exercise, heat production may increase to 10 to 20 calories/min, which necessitates a greater need for heat dissipation to prevent becoming overheated.

If both the ambient temperature and the humidity are high, it becomes difficult for the body to dissipate heat - and body temperature may rise.

If body temperature becomes too high, hyperthermia may result, along with concomitant heat related injuries, such as heat exhaustion and heat stroke. Heat exhaustion is characterized by dizziness, fainting, rapid pulse and cool skin. Heat stroke is a life-threatening medical emergency, symptomized by a high body temperature (above 106o F or 40 o C) and dry skin because sweating has stopped. In some cases of heat stroke, delirium, convulsions and loss of consciousness can occur.

To prevent complications from exercising in the heat, one must understand heat dissipation though radiation and evaporation of perspiration and take precautions during exertion in a hot environment.


At rest, radiation is the primary method of heat loss. Heat loss by radiation occurs by electromagnetic waves when someone is in an environment that is cooler than the body temperature. Therefore, if the ambient temperature is 60o F, and the body temperature is 98.6 o F, the body radiates heat to the environment, including buildings, trees, etc.

Factors that affect heat loss by radiation include body size, mass, body composition, peripheral blood flow, clothing and color of the skin and clothing. A person who is tall and slender has a greater ratio of surface area to mass and thereby can dissipate more heat than a person who is short and stout (even if they are muscular).

For outdoor exercise, particularly in bright sunshine, light colored skin or light clothing fosters radiation because some light waves from the sun are reflected away from light surfaces. Darker colors absorb heat, so wearing dark colored clothing is not recommended for exercise outdoors on a warm day in bright sunlight.

Evaporation of Perspiration

Evaporation of perspiration is the major method of heat loss for humans, especially during exercise. People possess millions of sweat glands located just beneath the skin. When body temperature exceeds its "set-point," sweat begins to form in these glands and is secreted to the surface. As the sweat evaporates into the air, heat is dissipated to the environment. One liter of sweat that evaporates can dissipate about 580 calories of heat, producing a cooling effect.

For cooling to occur, however, sweat must vaporize, or evaporate. This is hindered by the relative humidity (RH) of the ambient air. If the RH is greater than 80 percent, heat loss by evaporation will be minimal because the great amount of moisture in the air does not allow for additional evaporation of sweat from the skin.

When the ambient temperature and humidity approach 90o F and 90 percent relative humidity, exercise sessions should be shortened or include frequent rest periods. Any signs of hyperthermia, such as headache, disorientation, visual distortions and flushed skin, should result in immediate cessation of exercise.

Clothing also plays a role in evaporation. If a person wears plastic, rubber or other manmade fibers, sweating is encouraged. But this type of clothing does not allow moisture to penetrate, so evaporation of perspiration is inhibited - making heat dissipation minimal and potentially leading to overheating. Thus, when exercising outdoors on a hot day, wearing light colored, loose-fitting clothing, such as cotton that will allow moisture to penetrate, is the best choice.


Fluid ingestion is also critical during exercise in the heat, as adequate hydration before and during exercise is one of the best ways to help prevent heat illness. For an average person, sweat loss during exercise may average about one to two liters per hour during moderately heavy exercise on a warm day.

To help prevent dehydration, consuming 400 to 600 ml (13 to 20 ounces) of cold water before exercising in the heat is recommended. During exercise, a person also must drink fluid continuously, especially because voluntary thirst does not keep up with fluid loss. By the time a person feels thirsty, he/she may have a two percent reduction in body weight, which can impair performance and lead to heat illness.

The American College of Sports Medicine recommends approximately 250 ml of fluid (eight and one-half ounces) for every 10 to 15 minutes of activity. The best fluid to offset dehydration is plain water, but any cold fluid (other than diuretics such as alcohol and caffeinated beverages) is beneficial.

Taking salt tablets or substitutes generally is not advised, as most people will replenish salt through consumption of a normal diet.


Exercise can be safely performed on warm - and even hot - days. Certain precautions should be taken, however, including wearing proper attire, performing a sufficient warm-up and cool down, ensuring adequate fluid intake and reducing the intensity or duration of workouts on extremely hot and humid days.

Source:  Robert Girandola, Ph.D., is a professor in the Department of Kinesiology at the University of Southern California in Los Angeles, Calif.



Water Works: The Importance of Hydration, adapted from The American Dietetic Association’s Complete Food & Nutrition Guide


If you have ever enjoyed a long, tall glass of cold water on a sweltering summer day, you know that nothing beats good old-fashioned H20 for basic refreshment.  But you may not know how important water is to survival.

Few of us worry about getting enough water.  When we are thirsty, we drink some fluid and forget about it.  But behind the scenes, water is hard at work keeping body systems up and running.  Ever body cell, tissue, and organ needs water to function.  In fact, water is the nutrient your body needs in the greatest amount.  You could survive as long as six weeks without food, but you couldn’t survive more than a week without water.  

Water:  A Job Description

  • Transports nutrients

  • Carries away waste

  • Moistens eyes, mouth, and nose

  • Hydrates skin

  • Ensures adequate blood volume

  • Forms main component of body fluids

  • Protects against heat exhaustion

  • Acts as insulation in the cold

  • Helps carry medicines to the proper places in the body

Dive right in!  Getting enough water – six to eight 8-ounce glasses of some fluids each day – is especially important for older people.  The older you are, the more vulnerable you become to dehydration.  Dehydration is one of the most frequent causes of hospitalization among people over age 65, and research shows that about one half of those hospitalized for dehydration die within a year.  Aging is associated with decreased kidney function, a reduced sense of thirst, lower amounts of total body water, and a reduced fitness level – all of which can contribute to dehydration.

Signs of Dehydration

Moderate dehydration:  thirst, dry lips, dry mouth, concentrated urine

Severe Dehydration:  very dry mouth, sunken eyes, dry skin, rapid and weak pulse, cold extremities, rapid breathing, blue lips, confusion, lethargy, weakness and/or faintness

If you make drinking lots of water part of your daily routine, you won’t have to worry about depriving your body of one of its most important nutrients.  Water is especially important when the weather is very hot or very cold.  It acts as a body temperature control.  In the summer, perspiring helps keep body temperature within a normal range; in the winter, water acts as insulation.  So as the weather warms up dive right and drink up. 



 The Activity Pyramid below can help you become and stay physically active, which can, in turn, keep your stress levels at bay.  Here’s how:  If you are inactive, try to increase your daily activities at the base of the Activity Pyramid below.  If you are sporadic, become more consistent with activity by increasing activity in the middle of the pyramid.  If you are consistent, congratulations!  Keep up the good work and remember to choose activities from the whole pyramid to keep you from getting bored.  Above all, have fun!

Physical Activity Pyramid

For more information on how to get or stay physically active, call Virginia Romero, Ms., R.D. at the University of Wyoming Cooperative Extension Office – (307) 362-3491.




Wellness includes several factors, but one of the most important is eating nutritious food.  Maintaining a healthy weight can lower your risk of heart disease and high blood pressure.  A low-fat, low-cholesterol diet can help reduce serum cholesterol (a factor in some types of heart disease), and high-fiber diets may help prevent certain cancers.  


The Food Guide Pyramid is a wonderful guide to daily food choices.  


            The Food Guide Pyramid  




The Wellness Advantage

The holidays offer a wonderful bounty of festive food to sample and enjoy.  But traditional holiday fare can be deadly if you are trying to maintain a healthy weight.   Here’s a lowfat holiday recipe that is not only delicious, it also offers the positive benefits of 5 grams of fiber and only 3 grams of fat.

Eggnog Bread Pudding with Butterscotch Sauce

Prep time:  30 minutes

Cook time:  45 minutes

Serves 12


Nonstick cooking spray

12 slices cinnamon-swirl raisin bread

3 cups light eggnog

1 large egg

2 large egg whites

½ cup granulated sugar

2 teaspoons pure vanilla extract

¼ teaspoon ground nutmeg

¼ teaspoon kosher or sea salt

1 12-ounce jar nonfat butterscotch sauce


Preheat oven to 350 degrees.  Coat a 1 ½ quart baking dish with cooking spray.  Lightly toast bread and cut into bite-sized squares.  Place in baking dish.  Whisk together next 7 ingredients in a large bowl until sugar is dissolved.  Pour over bread and let stand 15 minutes.  Bake for 45 minutes or until the mixture appears set when dish is lightly jiggled.  Warm the butterscotch sauce, drizzle over bread pudding.  and serve.

The Wellness Advantage:  Vitamin B-12 May Improve Your Memory

Memory loss, fatigue and mental confusion are often the first indicators of a vitamin B-12 deficiency.  There is no scientific evidence that indicates that vitamin B-12 enhances memory in people without memory problems.  However, memory problems may indicate a need for a higher intake of foods rich in vitamin B-12.   This important vitamin is found naturally in animal foods.  It is also found in fortified foods such as fortified breakfast cereals. 

Boost your vitamin B-12 intake by eating the recommended amounts of the foods listed in the table below, keeping in mind that no single food can supply all the nutrients in the amounts you need.

Table of Food Sources of Vitamin B12 (5)




Beef liver, cooked, 3 oz



Fortified breakfast cereals, (100%) fortified),
3/4 c



Trout, rainbow, cooked, 3 oz



Salmon, sockeye, cooked, 3 oz



Beef, cooked, 3 oz



Fortified breakfast cereals (25% fortified),
3/4 c



Haddock, cooked, 3 oz



Clams, breaded and fried, 3/4 c



Oysters, breaded and fried, 6 pieces



Tuna, white, canned in water, 3 oz



Milk, 1 cup



Yogurt, 8 oz



Pork, cooked, 3 oz



Egg, 1 large



American Cheese, 1 oz



Chicken, cooked, 3 oz



Cheddar cheese, 1 oz



Mozzarella cheese, 1 oz



* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.


This fact sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH. The mission of ODS is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population. The Clinical Nutrition Service and the ODS would like to thank the expert scientific reviewers for their role in ensuring the scientific accuracy of the information discussed in this fact sheet.

For more information about the NIH Office of Dietary Supplements, email:




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