T. Kari Mitchell - Lifestyle 120 Nourishing News  

February 2015   

 February greetings, friends!

Thank you so much for your kind words and positive feedback regarding Lifestyle 120’s launch last month. If you did not receive the January newsletter, it is now archived on the website. The blog post entitled, “Aha moments: A few reflections on wellness,” is also archived. Both documents can be accessed by visiting

Lifestyle 120.com. Please share my light and love with friends and relatives.

As I press forward, I hope you will do the same. How are your intentions for 2015 going? Are you beginning to see progress with the ONE goal you set? Remember, you can always modify your goal—it is all about you! Most importantly, I want to encourage you to move forward. Do not expect perfection. Health is a life-long process.


"Write it on your heart that every day is the best day in the year,"--Ralph Waldo Emerson



Heart to Heart

As you know, February is American Heart Month. This special observance was established by President Lyndon B. Johnson 51 years ago! From a wellness standpoint, we want to focus on heart health, not just for February, but for all the other months in the year as well. How are you paying tribute to your heart this month? If you do not have a plan, consider beginning with these three simple heart- healthy practices: eat more greens, move more and laugh more.

Eat More Greens

Eat your greens! Did you know that eating more green vegetables not only aids in heart health, but can also reduce risks of obesity and diabetes? That should be enough encouragement for you to scoop up several servings of greens each day.

You do not need to do much work—let the greens do the work for you! If you have not taken advantage of the benefits of greens, begin by adding ONE mixed green salad to your daily menu. That’s all—just one.

Superstars like spinach, kale, arugula, Swiss chard, mustard greens, collards, romaine, and cabbage offer a variety of options. Of course, you do not have to stop with ONE. You can add steamed broccoli or turnip greens at another meal. But for now, focus on getting that ONE salad into your system. Your heart will be grateful. Dark, leafy greens are chock full of fiber, vitamins, minerals and antioxidants, which are great for your entire body. Greens are available year-round. Some, like collards, cabbage, spinach and kale actually love the cold weather. See Nutritious Nuggets for a delicious salad recipe.

Move More

Many of us spend hours at the computer. I recently experienced pain in my upper left shoulder and could not figure out why, until I realized I had been doing computer work non-stop for several weeks. Taking periodic breaks helped to relieve the discomfort.

Even if you have a solid exercise program, it is important to get up and move after sitting in one spot for an extended period of time. Refresh your body every hour. Some simple ideas include:

* Dancing

* Stretching

* Strolling around the block

* Windmill exercises

Dancing for 3-5 minutes to James Brown is a personal favorite—“Ow, I feel good…” But, watch out! Know when to stop and get back to your task. Just like your computer needs to be refreshed periodically, so does your body. Moving more has mental and physical benefits. And, it is certainly a heart-healthy activity.

Laugh More

A good laugh is the best prescription-free medicine with immediate positive results. Get your deep belly laugh on anytime, anywhere! Laughter not only provides a sense of well-being, it has other benefits as well:

* Reduces stress—lowers stress hormones

* Natural tranquilizer—triggers the release of endorphins

* Engages abdominal muscles—great way to activate your core

* Improves heart health—gets your heart pumping

Take a copy of the comics from your local newspaper to work with you and open up to a laugh during a break. The focus of this week’s blog is laughter. Click here to read.

Lifestyle 120

Upcoming Events 

Registration is still open for the nutrition classes I will be teaching in March at the Pleasant Dale Park District in Burr Ridge, Il.

• Gluten-Free Living 101--Learn more 

• Sugar Blues Revenge--Learn more 



Nutritious Nuggets 

Heart-healthy greens are packed with essential nutrients like vitamins A, B, and C, as well as minerals like potassium, phosphorous, magnesium and calcium just to name a few. Check out Greens and Orange Salad, a complimentary recipe from Lifestyle 120. (See recipe)


Your Space  

Do you have specific concerns?  What wellness topics would you like to see addressed in future mailings?  What are some of your biggest challenges concerning health and happiness?  Please take a moment to share your thoughts and interests by clicking on the Connect Tab.

Lifestyle 120

Consider this: 

Did you know that strawberries are native to North America and that February 27 is National Strawberry Day? Thanks to the cold weather, they are expected to be sweeter this year. Spring is just around the corner, and strawberries will be the first to ripen. They may not yet be available in your area. But, if they are, in the spirit of “red” this month, gift a box of strawberries to a friend.

Love, peace and health,

  T. Kari Mitchell                                                                                                                            

Certified Holistic Health and Wellness Coach


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