When the going gets tough, do we focus on the unpleasantness or are we thankful for the opportunity to learn a valuable lesson? If we lose our job, are we devastated or are we joyful that we still have our family, friends, and life?
The rewards of gratitude are many. For one, it will change a life of emptiness to one of fulfillment. Unappreciative people are never satisfied and live empty lives. If we do not appreciate what we have now, how can we enjoy what we hope to have in the future? To have what you want; learn to want what you have. Also, when we are fully aware of the treasures we already have, we eliminate worry, fear, greed, and envy. Finally, an ever-grateful heart will soften the blow when tragic events occur.
Gratitude is more than a feeling of thankfulness, it is also an expression of that thankfulness. It's fine to appreciate your spouse, but prove your gratitude with acts of kindness. It's great to be thankful for your job, but show your gratitude by respecting your boss and working hard.
It doesn't take a genius to realize how much we owe to others. However, one genius, Albert Einstein, explained it as follows: "Many times a day I realize how much my own life is built on the labors of my fellowmen, and how earnestly I must exert myself in order to give in return as much as I have received."
How can we develop our sense of gratitude? Two popular methods are with a "gratitude journal" or a "gratitude list." If a journal, write at least five things you are grateful for each evening. Or, simply create a list of what you are thankful for. You can carry a small notebook with you and jot down items whenever they occur to you. Whether you work with a journal or a list, the idea is you are forcing yourself to focus on and become aware of your blessings. When adding your entries, don't forget to consider the harm you have avoided, as well as the blessings you have received. As you keep your journal or list daily, awareness of your blessings will become a part of your nature, and all the benefits will follow. Then, we will be able to say, as Clarence E. Hodges did, "For today and its blessings, I owe the world an attitude of gratitude."
Anxiety, pressure, tension — what would a normal work day be without them? We've all suffered the symptoms of workplace stress and we've all ridden them off as trials you just deal with. But the truth is stress can be really serious if not handled properly. Not only will it affect your ability to do a good job, but you could also be up for some pretty heavy health risks such as high blood pressure, migraines, stomach ulcers and even depression. So how can you calm yourself down when your boss is shrieking louder than Jimmy Barnes? Easy! We've got short and long term fixes to have you chilled out and feeling happier in no time.
Those who eat this way reduce risk of many illnesses by almost 10%, study says
By Steven Reinberg HealthDay Reporter
FRIDAY, Sept. 12 (HealthDay News) -- People who eat a strict Mediterranean diet are at less risk of developing heart disease, cancer, Parkinson's and Alzheimer's disease, Italian researchers report.
A so-called Mediterranean diet is rich in olive oil, grains, fruits, nuts, vegetables and fish, and includes a moderate amount of red wine but is low in meat, dairy products and other alcohol.
"This study helps us to support all the recommendations and the nutritional guidelines on the benefit of Mediterranean diet on mortality from all the causes, as well as on the incidence of cardiovascular, neoplastic and degenerative diseases," said lead researcher Dr. Francesco Sofi, from the Department of Medical and Surgical Critical Area at the Thrombosis Centre at the University of Florence.
"By improving the food quality of the population, we would likely reduce the incidence of these diseases by nearly 10 percent," Sofi added.
The report was published in the Sept. 11 online edition of the British Medical Journal.
For the study, Sofi's team collected data on 1,574,299 people who participated in 12 international studies of dietary habits and health. People in these studies were followed from three to 18 years.
People who adhered strictly to a Mediterranean diet had significant improvements in health. These people saw an overall drop in mortality of 9 percent, a 9 percent drop in death from cardiovascular disease, and a 13 percent reduction in cases of Parkinson's and Alzheimer's disease, and a 6 percent drop in cancer.
These findings confirm the current guidelines and recommendations from all major scientific institutions that encourage a Mediterranean-like diet for the prevention of major chronic diseases, the researchers concluded.
"The Mediterranean diet has been reported to be associated with a favorable health outcome, with no differences among countries, gender and study quality," Sofi said. "By improving diet, we would reach a significant improvement of health quality and duration of life."
Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, says that eating a healthy diet and being physically active is one of the most important keys to good health.
"It should come as no surprise that adhering to a healthful diet can reduce disease and death," Katz said. "Nor should it be too surprising that the Mediterranean diet qualifies as a very healthful way to eat."
Many studies have demonstrated that eating a diet rich in vegetables, fruits, whole grains, fish, nuts, seeds, olive oil and a moderate amount of red wine is good for health, Katz said.
"Virtually all studies of diet and health overlap in demonstrating the benefits of eating more plant foods, and more foods close to nature -- and less highly processed foods," Katz said. "The Mediterranean diet is one example of such a dietary pattern, but not the only one. We may learn as research continues which among several good dietary patterns the best is."
2 lbs. ground turkey
1 envelope dry onion soup mix
1 clove minced garlic
1 egg
2 heaping Tbsp. salsa, tomato paste or ketchup
1 Tbsp. Worcestershire sauce
salt and pepper to taste
3/4 c. seasoned dry breadcrumbs or oats
Add any or all of the following ingredients, as much or as little as you like (Chris uses all of them, every time):
Fresh spinach, chopped (Chris uses about 3 big handfuls, about 1/3 bag)
Green onions, chopped (as much as you like)
1/2 large green pepper, chopped
10-12 baby carrots, chopped fine
1 cup (or more) baby bella mushrooms, chopped
Directions:
Preheat oven to 350 degrees. In a large bowl, mix all ingredients by hand until well blended. Pack into a 9x5 loaf pan and bake 50-60 minutes until top is browned and internal temperature reaches 165 degrees.
The kids LOVE this and it makes great meatloaf sandwiches the next day!
“Our life is frittered away by detail. Simplify, simplify.” - Henry David Thoreau
What would you do if you had an extra hour a day?
This is a common barrier I run into when I write about making positive life changes: people don’t have time to pursue their dreams. People don’t have time to exercise. People don’t have time to get organized.
Well, it’s time to make time.
By using some combination of the following, you can free up an hour or more a day. Find the ones that work for you (not all will work for everyone), and then carve out that hour a day.
Then make sure you use that extra hour a day in the best way possible — book that hour on your calendar for something you really, really want to do, whether that’s work on a goal, write a book, start a business, exercise, read more, or whatever. Don’t squander this gift of time!
Real Simple has compiled a periodic table of cleaning tasks, from scrubbing down the shower to purging the pantry, handily organized and color-coded by how often they should be done. It's the Periodic Table of Clean (pdf).
Whatever the occasion — feeding your family or entertaining guests — there’s a 20-minute meal here for you
Chicken Cutlets with Tomato Sauté
1 1/2 pounds small chicken cutlets (8 to 12)
Kosher salt and pepper
2 tablespoons olive oil
1 1/2 cups pints grape or cherry tomatoes
3/4 cup dry white wine (such as Sauvignon Blanc)
4 scallions, sliced
2 tablespoons fresh tarragon leaves, chopped
Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat the oil in a large skillet over medium-high heat. Working in 2 batches, cook the chicken until browned and cooked through, 2 to 3 minutes per side; transfer to plates.
Add the tomatoes to the skillet and cook over medium-high heat, stirring occasionally, until they begin to burst, 2 to 3 minutes.
Add the wine and simmer until the liquid is reduced by half, 2 to 3 minutes. Stir in the scallions and tarragon and serve with the chicken.
Kay Gallegos with Clutterbusters in Orlando joins us to help identify the things cluttering our homes and lives and tells us how to let it go.
By Removing the Clutter, Many Find Path to Clarity
Lia Kent, raised with what she calls a "Depression mentality," always found it hard to throw things away. Her North Potomac home was filled with clothes that no longer fit, piles of magazines she never read and gifts from relatives she never used.
But a few years ago, Kent began rising earlier than her four children and husband in order to have quiet time for spiritual reflection. And something clicked.
"I saw a house full of stuff. . . . I saw my house and how cluttered it was," Kent said. "I just realized I had too much excess and that [it was] getting in the way.
Who or what receives the majority of your attention, time and energy? Your husband? Your kids? Your work? Your household? Worries? Finances? Friendships? Volunteer activities? Hobbies?
One spring when I was in my late twenties—a time when I frequently took evening art classes—I enrolled in a black and white photography class at a local arts center in downtown Austin.
Once a week I rushed from my corporate public relations job, where I handled international media relations, and fought congested traffic to make it to my class at the other end of town. Hurrying in one evening, I apologized to my good-looking, forty-something instructor for being late and told him that although I had hoped to get to the darkroom earlier to work on my printmaking, it just wasn’t possible with my work demands. He shrugged, “Well, it was a choice you made.”
“No,” I protested (a little too vehemently), “you don’t understand! I had to lead a satellite media tour for German press today and had five back-to-back meetings and ten phone calls to return before I could leave.” (And this was before email was huge, if you can imagine!)
Again, he stated, smiling, “It was your choice.”
I started to protest again, thinking, this guy is really out of touch with reality. Then I became silent as the truth of his words—as irksome as they were—slowly seeped in. As hard as it was for me to accept, I did have a choice. We all do. And I had chosen where I lived, where and how I worked, and what my priorities were. I wasn’t a puppet on strings; I had set up my life and made the choices that brought me to where I was at the time.
We each have a finite amount of energy, time and resources. Most of us “give away” and waste our energy every day without even realizing it—through lengthy, unfulfilling or sometimes unnecessary phone conversations; endless time on email, the Web or watching TV; tolerating disorganized spaces that cause us to spend hours looking for items; going to social gatherings or volunteer events that we don’t want to attend but feel we should attend, and on and on.
What we often don’t realize is that these activities deplete our valuable energy bank.
Not only are these activities unfulfilling—and often draining—but they are zapping our precious energy and resources and keeping us from spending time on things that truly fuel us—like being with friends, enjoying our children, spending time outdoors or connecting with our partners.
It would be ideal for all of us to have an overflow or abundance of energy—what I like to call energy reserves. So, whenever we hit a crisis or bump in the road, we could navigate these challenges more easily without becoming totally energy-depleted, which can lead to stress, sickness, depression, anxiety or worse.
Think about key areas of your life: your relationship with your partner or other family members, your role as a parent, your financial state, your spiritual health, your friendships, your household, your emotional or physical well-being, your career or community work.
What are your top life priorities (meaning what is on your radar right now), and does the way you allocate your time and energy reflect these choices?
Yoga books tell us that Yoga, as we all know, is aimed to unite the mind, the body, and the spirit. Yogis view that the mind and the body are one, and that if it is given the right yoga kit and tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start Practicing Yoga - to feel fitter, be more energetic, be happier and peaceful.
Yoga is a science that has been practiced for thousands of years. It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga - from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. The information on Yoga Poses & Benefits are grouped into three categories-physiological, psychological, biochemical effects. Furthermore, scientists have laid these results against the benefits of regular exercise
Read the whole article here.
July 7--Living Well: The science of meditation Chris has been getting acupuncture and the Dr. she sees also uses meditation during the treatments. We wanted to learn more about what happens to your body when you meditate and found this article.
A Preliminary Study Shows Meditating Turns off Stress-Related Genes
By LAUREN COX
ABC News Medical Unit
July 2, 2008—
It turns out peaceful thoughts really can influence our bodies, right down to the instructions we receive from our DNA, according to a new study.
Researchers for the study, published in the Public Library of Science, took blood samples from a group of 19 people who habitually meditated or prayed for years, and 19 others who never meditated.
The researchers ran genomic analyses of the blood and found that the meditating group suppressed more than twice the number of stress-related genes -- about 1,000 of them -- than the nonmeditating group.
The more these stress-related genes are expressed, the more the body will have a stress response like high blood pressure or inflammation. Over long periods of time, these stress responses can worsen high blood pressure, pain syndromes and other conditions.
The nonmeditating group then spent 10 minutes a day for eight weeks training in relaxation techniques that involved repeating a prayer, thought, sound, phrase or movement.
"What this does is to break the train of everyday thought -- you no longer have stressful thoughts and because of that the body is able to return to a healthy state," said Dr. Herbert Benson, director emeritus of the Benson-Henry Institute Mind/Body Medicine and an associate professor of medicine at Harvard Medical School.
By the end of the training, the novice meditating group was also suppressing stress-related genes, although at lower levels than those of the long-term meditating people.
Meditation in the Genes
"In the old days, we thought the mind didn't affect the body," Benson said. "In truth, it's breaking down the very old rule."
Indeed, fellow mind-body researchers are finding more evidence that meditation and spiritual practices can influence the body in elemental ways.
Dr. Dean Ornish, professor of medicine and founder of the Preventive Medicine Research Institute at the University of California at San Francisco, recently found a relationship between meditation and genes in prostate cancer.
"This is an important pilot study showing that meditation alone may favorably alter gene expression in whole blood," Ornish said. "These findings provide additional evidence to our recent study in PNAS [the Proceedings of the National Academy of Sciences] showing that meditation -- when combined with better nutrition and moderate exercise -- also favorably altered gene expression in prostate tissue."
But researchers warn that only preliminary steps have been taken toward establishing a connection between genes and meditation.
"It's on the limits of sensitivity of where we can go on genomics and proteomics," said Towia Libermann, co-author of the study and director of the Beth Israel Deaconess Medical Center Genomics Center in Boston. "We can't go into the brain itself, so a lot of what we do is going on in the blood."
That difficult step from brain to blood can make research to link meditation and genetics difficult.
"Things happen, and genes get turned on or turned off -- the genes make RNA, then the RNA makes proteins," said Dr. Charles Raison, clinical director of the Mind Body Program in the department of psychiatry and behavioral sciences at Emory University in Atlanta.
Raison said it is those final proteins in the process that have a significant effect on the body, and sometimes RNA doesn't end up making those proteins. Since genomic analysis measures only the RNA in the blood, it can't guarantee that RNA had a specific effect on the body.
"Not everything gets down to the business end of the gun," said Raison, who would also have liked to see more definition of what meditation means in the study as opposed to including any forms of repetitive prayer or yoga.
Future Thoughts for Study
"Before you can say meditation does X, you've got to have a sense of what you mean by meditation," Raison said. "There's data to suggest that different meditative practices have different physical effects."
Yet Raison found the stress-related study intriguing.
"The study is consistent with other lines of emerging research, including ours," said Raison, who noted that lonely people have similar stress-related gene expression as the nonmeditating group in the study.
Another study by Dr. Richard Davidson at the University of Wisconsin found that people who were taught to meditate after a vaccination developed more antibodies to the virus than people who did not meditate afterward, Raison said.
According to Raison, it all falls in line with a modern-day misfiring of "danger pathways" that ramp up the body for fight or flight but also turn down the immune system and increase inflammation. If the meditation study proves correct, it could help stem these changes, along with exercise and diet.
"The gene changes have a lot to do with things that cause wear and tear on the body and the brain," said Raison. "Diabetes, cardiovascular disease, dementia, many diseases in the modern world are linked to this sort of wear and tear."
The researchers in the stress study would like to next focus on these types of individual diseases.
"If you're about to be torn apart by a tiger, these stress responses are adaptive," Raison said. "But if my boss is yelling at me every morning, these ancient responses are activated, but they are not useful."
Meditation is simply a practice which involves mental exercises which brings a state of very relaxed concentration to the mind. On this page, we will explore the art of meditation in a little more detail and exlplain why many individuals practice the art of meditation. We will end with a suitable and simple meditation for beginners exercise.
What is meditation?
Concentration of the mind to bring on a high level of peace and calm is the process known as meditation. The art of meditation involves choosing just one thing to focus the concentration on, and to keep concentrating on the object with such a great focus that they do not allow the mind to become distracted.
This act is not as easy as it sounds. Take a moment to think about what usually goes on inside your mind. As you are reading this page, you may also be thinking about the noises around you, a phone call you need to make later, the television show from yesterday evening and more. When you meditate, the mind becomes relaxed and reaches a higher level of calm. And as the mind relaxes, the body will also relax.
You may also hear meditation being linked with religion but you do not need to be religious in order to meditate.
Benefits of meditation
The benefits of meditation is much and many. This is why people all over the world meditate and some of the benefits are as follows:
* Helps to promote relaxation and also to reduce tension. More and more doctors are increasingly recommending meditation to patients with stress related symptoms. Regular meditation is known to lower blood pressure and relax the mental state. This will be reflected in the patients every day life. And by relaxing the mind will also help to relax any daily build up of tension in the body.
* Helps to improve concentration. When you meditate, all of the focus of attention is aimed at one particular thing. The focus should be relaxed and not strained. By practicing concentrating like this on a regular basis will help us in other areas of life where we may need to concentrate and focus, whether it be at work or while studying.
* Promotes self awareness. During meditation, the mind is quiet and it is easier to be aware of any inner messages which may usually be overlooked. It is easier to become much more aware of ones mental or physical state. Things that may be noticed are a niggling pain or a low level of stress. Or you may just notice that you really are relaxed.
Over a period of time, you’ll notice that this self awareness will be high even when you are not meditating and you will come to be far more in tune with your whole self.
A simple meditation technique
This is a simple meditation for beginners starter. To begin with, start your personal preparations. Inform others around you that you wish to be left alone for the next several minutes. Turn off the radio, tv and unplug the phone. Don’t lie down as this may cause you to drift off to sleep rather than meditate. Sit upright on the floor in in a comfortable but firm chair.
Next, close your eyes and begin to relax the whole body. Then keep count of the breaths you are taking by counting from ten down to one and keep repaeting this action for about five minutes. If any other thoughts enter your mind, push them out and carry on counting in time with your breathing. If you lose your focus, simply start over.
When you have been doing this for about five minutes, stop counting. Next, breath calmly for a few moments and slowly open your eyes. Do your best to maintain this peaceful state you have achieved for as long as you can by delaying your return into the hustle and bustle of every day life and capture the feeling.
Perfectionism may seem like a desirable trait, but to boost your health, aim for "just enough."
"Trying to do everything right promotes an all-or-nothing attitude," says Martin Binks, a psychologist at the Duke Diet and Fitness Center in Durham, N.C.
So if you can't do something perfectly (i.e., work out an hour a day), you don't do anything at all (i.e., watch TV instead). A better mindset: Believe that every little bit counts. "It's small changes that are most effective," Binks says.
So forget perfect! Here, the "good enough" guidelines for nine common get-fit recommendations that will ensure you're on your way to a longer, healthier life.
Fruits & Vegetables
Gold Standard: Up to nine servings of fruits and vegetables a day
Good Enough: Five a day
That's all it took for men and women to lower their stroke risk by 31 percent, according to a Harvard University study.
"Five servings provide significant antioxidants and fiber to reduce heart disease and cancer risk and keep your weight in check," says Rosa Mo, a nutrition professor at the University of New Haven. (One serving is equivalent to one medium piece of fresh fruit, 1/2 cup of cut fruit, a cup of raw leafy greens, or 1/2 cup of other cooked vegetables, such as broccoli.)
For more health tips, check out the latest issue of Prevention, on shelves now!
Boost the Benefit: Keep 'em cool and eat a rainbow of colors. Refrigerating berries, citrus, and fruit with edible skin (think apples), as well as veggies, preserves antioxidants. And aiming to eat from at least three different color groups (such as green, orange/yellow, red, white, and blue/purple) a day will ensure you get a wide variety of nutrients.
Exercise
Gold Standard: 30 minutes of cardio, five or more days a week
Good Enough: 17 minutes a day
A new study from Brigham and Women's Hospital in Boston found that women who exercised just two hours a week (or 17 minutes daily) reduced their risk of heart disease and stroke by 27 percent.
"You don't even have to do it all at once. No fewer than 10 studies since 1995 show that breaking up physical activity into small segments of about 10 minutes is just as effective," says Barry Franklin, director of cardiac rehabilitation and exercise laboratories at Beaumont Hospital in Royal Oak, Mich., and spokesperson for the American Heart Association's national "Start!" program.
Boost the Benefit: Pick up your pace for 30 to 60 seconds several times during your workout. A study from McMaster University in Canada found that people who did a total of two to three minutes of high-intensity exercise in the form of 30-second all-out sprints improved their cardiovascular fitness and muscle endurance as much as those who did 40 to 60 minutes of moderate-intensity exercise.
Sunscreen
Gold Standard: Apply SPF 30 or higher several times a day
Good Enough: Use SPF 15
"Most women don't put on any sunscreen, so this is a huge improvement that can decrease your risk of both skin cancer and skin damage," says Dr. Doris Day, a Manhattan-based dermatologist.
SPF 15 blocks 93 percent of rays, compared with 97 percent for SPF 30 (which also lasts longer). Unless you're spending the day poolside, put a moisturizer with at least SPF 15 on your face, neck, chest, hands, and any other exposed areas in the morning.
Boost the Benefit: Reapply sunscreen before you go out for lunch, when the sun's rays are strongest. Day recommends Colorescience's Sunforgettable ($50; colorescience.com for stores), a colorless powder with an SPF 30 that easily goes over your makeup in just five seconds. (You can use it on other body parts, too.)
Staying Hydrated
Gold Standard: Eight 8-ounce glasses of water daily
Good Enough: Drink with meals and when you're thirsty
Sipping water isn't the only way to stay hydrated. Other beverages (including caffeinated options such as coffee and tea) and foods that contain water (such as soup and fresh fruits and vegetables) contribute, too.
In fact, food makes up about 20 percent of your water intake daily. A recent National Academy of Sciences panel determined that healthy women get adequate amounts of fluids (an average of 11 glasses a day) from normal drinking habits like having beverages with meals, through the foods they eat, and by letting their thirst guide them.
(The exception: Active women and those living in hot climates may have to make a concerted effort to stay hydrated.)
Boost the Benefit: Gulp before you eat. A study from Virginia Polytechnic Institute and State University found that postmenopausal women who drank 1 1/2 cups of water prior to eating a meal reported feeling fuller, and as a result consumed about 60 fewer calories than those who didn't drink beforehand.
Sleep
Gold Standard: Eight hours a night
Good Enough: Seven hours
You may feel less than peppy the next day, but you won't be putting your health at risk, says Susan Zafarlotfi, director of the Institute of Sleep/Wake Disorders Clinic at Hackensack University Medical Center in New Jersey.
But less than that and you might: Research is turning up links between inadequate sleep and heart disease, hypertension, diabetes, and obesity. A study from Case Western Reserve University of about 68,000 middle-age women found that those who slept five or fewer hours were 32 percent more likely to experience major weight gain, and 15 percent more likely to become obese, than those who slept an average of seven hours.
"Sleeping less than six hours even just a few nights has been tied to poorer decision making and reduced alertness," says Zafarlotfi. Make it a habit and your risks of diabetes and depression increase, too.
Boost the Benefit: Slip on socks. Warm feet widen blood vessels, which better enables your body to transfer heat so you sleep more soundly. And turn your alarm clock away from you. Light signals your brain to wake up, and the "blue light" from your digital clock and cell phone are the worst offenders.
Portion Sizes
Gold Standard: Measure everything you eat
Good Enough: Size up grains and fats only
"Few people become obese eating lots of fruits and vegetables," says Mo. On the other hand, grains (such as bread, rice, pasta, and cereal) and fats (such as nuts, butter, oil, avocado, and salad dressing) tend to be more calorie-dense, advises Mo.
Doubling up on these types of foods can quickly add to your total calorie intake, while extra large portions of fruits and veggies do less damage, and their high fiber content makes it hard to overeat them.
Boost the Benefit: To naturally cut back on calories, start lunch or dinner with one or two baseball-size servings of high-fiber water-filled vegetables (such as steamed cauliflower, broccoli, or spinach). "You'll be less likely to overeat the more calorie-rich foods in your meal because you'll already feel full," Mo says.
Strength Training
Gold Standard: Two or three times a week
Good Enough: Once a week
Research showed that people who lifted weights weekly for two months gained nearly as much lean muscle (about three pounds) as those who worked out three times a week.
"It took them several weeks longer, but the results were similar," says Wayne Westcott, fitness research director at the South Shore YMCA in Quincy, Mass., and coauthor of Get Stronger, Feel Younger (published by Rodale, 2007, which also publishes Prevention).
Boost the Benefit: Slow down! Taking your time while lifting builds muscle faster. Allow three to four seconds to lift or contract a muscle (like raising a dumbbell during a biceps curl), and three to four seconds to release or lower the weight.
Washing Your Hands
Gold Standard: Lather for at least 15 to 20 seconds before rinsing
Tune in to KTK Mornings with Storm & Chris each Monday to get tips on living a healthier lifestyle. Living Well is Sponsored by:
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Yoga instructor, Deborah Bucci, joins us to talk about the benefits of Yoga 
