SUMMER GOAL: STAY ON TRACK. WE'LL BE BACK!

Posted by Alanna Fincke

Summer’s nearly here, but don’t let dreams of vacations and restful weekends at the beach distract you from your goal to feel healthy! Continue making progress on your journey toward a healthier life—and sure, set aside a little time for relaxing, too.

We’ll help you stick with it. For the next few months, use our fresh, fun tips below to stay on track. They’ll aid you in keeping your weight down and your spirits up. And, don’t forget to share your thoughts by posting comments. We’ll be back in the fall with lots of all-new Challenge tips, exercises, and recipes.

Eat Weight Loss Power Foods
Certain foods, like grapefruit, salmon, and kiwi can jumpstart weight loss. Here are a few great recipes.

Get Toned
Combined with cardio, muscle-firming exercises can help you feel great and get you bikini-ready. Tone from head to toe with this routine.

Stay balanced
In 15 minutes you can feel either calm or energized with these two different yoga routines—one to help you wake up in the morning and the other to help you sleep at night. See our 15-minute yoga routines.

Go Full Circle
Lose more weight and feel fantastic all over again by starting the Body + Soul Challenge from Day 1. Click on the left side navigation menu to focus on the area(s) that need a boost, whether it's to lose weight or to stress less.

Recharge and Renew
Pamper yourself with these relaxing and energizing at-home revitalization techniques.

Say Goodbye to Stress
Many natural solutions help you manage chronic tension. See our guide to the top ten stress-cures.

Write it Down
How can you keep from overeating? We've got the secret ingredient—and it's not what you think. Check out how to best track your diet.

Stay Upbeat
Had a bad day, week, or month? Here are nine ways to boost your happiness, no matter what you're going through.

Sleep on It
Your body needs more sleep to improve your mood, health, and mental prowess. Get those zzzs, boost your energy, and feel great by revamping your bedtime regimen. Here are some natural sleep solutions.

More Resources To Keep You Challenging Yourself This Summer:

• To Keep stress at an even keel, go to the Stress Relief Channel at WholeLiving.com.

• To get easy exercise ideas, go to the Fitness Channel at Wholeliving.com.

• To get weight loss tips, go to the Lose Weight + Eat Better Channel at WholeLiving.com.

• To get sound medical advice and healthy suggestions, go to the message board Ask Dr. Brent at MarthaStewart.com.

• To follow The Martha Stewart Show Producer, Christina Deyo, on her progress maintaining the Body + Soul Challenge throughout the summer, check out her personal blog, www.3pluskids.com.

p>Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: C'MON, GET HAPPY!

Posted by Alanna Fincke

Do you view the glass half-full instead of half-empty? If so, get ready for the rewards: Studies have shown that joyful types are more likely to lead longer, healthier lives than those who expect the worst. But it doesn't matter whether you came into this world with a sunny outlook. You can foster upbeat thinking by shining the light on the positive at every turn.

This weekend, practice optimism using the following steps—and enjoy the happy consequences.

• Focus on the Big Picture.
 Most of us are well fed, clothed, sheltered, and protected. Our daily luxuries—clean water, air-conditioning, indoor plumbing, safe food—have become so commonplace that we cease to notice them. Wake up to your abundance and you’ll automatically feel thankful.

• Connect.  Make friends with happy people. Since both pessimism and optimism are catching, you're more likely to feel optimistic if you surround yourself with optimists.

• Read About Optimists. 
What makes them tick? Where do they get hope in hard times? Explore the lives of well-known optimists, and you'll start to see how an invisible feeling can transform into visible deeds and accomplishments.

• Be Generous. 
Give to charity. Tip well. Offer to help friends and family members in need and try volunteer work. When you bring more generosity into your life, you also invite its cousins, compassion and love.

• Go on a Media Fast. 
Next week, take a break from the steady stream of bad news. You may find it invigorating to sidestep the depressing effects of daily tragedy—and easier to have optimism about the state of the world. Immerse Yourself in Nature. 
The incredible complexity of living systems and the upward, evolutionary trajectory of life can stir optimism in anyone.

• Cultivate Spirituality. 
Countless studies show that people who follow a spiritual path generally live longer and enjoy a lower incidence of most major diseases than people who don't. You might find spiritual connection in a particular religion, a form of meditation, a physical discipline such as yoga or tai chi, tending an herb garden, singing in a choir, or surfing Saturday mornings at dawn.

Once you achieve a great state of happiness, learn how to Protect Your Mood.

Question: What things do you do to boost your spirits?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: CHECK IN WITH YOURSELF.

Posted by Alanna Fincke

When Friday finally comes, many of us feel like doing nothing more than curling up on the couch with the remote control and a pint of ice cream. Tempting, yes. Healthy? No. This weekend, fight your end-of-week slump by checking in with your five “wellness centers.” Addressing these essential parts of your body and soul can help fight fatigue, boost energy, and keep you feeling great.

Ways to Keep Energy and Spirits High

Movement


• Ask yourself: Do I have a workout routine? How often do I really follow it? When's the last time I did something physical that brought me a sense of joy

• Why: Without regular exercise, you miss an opportunity to release stress and gain energy. When you choose an activity you love, you invigorate your soul as well.

• Take action: Make exercise a habit; if possible, schedule your activity for the same time every day. Your body will come to expect and look forward to it.

Nutrition


• Ask yourself: What's my relationship with food? When I'm tired, how does it change? Do I reach for "quick energy," such as sugar, caffeine, or potato chips?

• Why: "Quick fix" foods start us on a dangerous cycle: They let us keep going after our bodies have said "Enough!" This further depletes our energy stores.

• Take action: Choose foods that help you sustain energy. Exchange coffee for green tea, refined grains for whole, and chips and dip for carrots and hummus.

Mind


• Ask yourself: What is my level of internal stress? Regardless of circumstances or life events, am I generally relaxed and happy, or tense and sad?

• Why: Although life events often affect the way we behave, sometimes the way our mind functions is unrelated to our surroundings. Responding to situations while chronically stressed will tucker you out; feeling happy and calm feeds your energy.

• Take action: Before starting a new activity, take a few moments to center yourself by simply closing your eyes and breathing. Schedule 20 minutes during the day—every day—to "unplug" from the world, whether by meditating or taking a walk.

Sensuality


• Ask yourself: Do I feel connected to my body, sensually and sexually? Do I notice textures that feel good, scents that relax me, and tastes that satisfy me?

• Why: Our five senses are essential for both physical and spiritual survival. When we ignore our senses, we create a primal void that hurts us spiritually.

• Take action: Surround yourself with stimuli that make you happy. Do you love the smell of lavender oil? Dab some on your neck. Does the feel of soil in your hands ground you? Don't just repot your houseplants; dig into the earth.

Spirit


• Ask yourself: Do I feel connected to things bigger than myself? Am I blessed with work that feels meaningful?

• Why: Lives that provide meaning, purpose, and inspiration can be tremendously invigorating, and lack thereof is spiritually draining.

• Take Action: Replenish the connections in your life that fill you with a sense of purpose. Grab a camera and go for a hike, snapping photos of your favorite flowers along the way. Spend a day with a childhood friend. Whether you find inspiration in a church or temple or a star-filled sky, make time for it.

Question: What things do you do to stay energized?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: GIVE BACK.

Posted by Alanna Fincke

Why limit giving to holidays and birthdays? Recent research suggests that when you give back to others, whether you’re supporting disaster relief or giving Grandma a hand with the groceries, you actually improve your health. One study even found that people who volunteered for two or more organizations had a whopping 44 percent lower likelihood of dying compared with those who didn't.
This weekend, use our tips to start making generosity a part of every day, whether it's leaving a big tip or listening to a friend. You'll better align your actions with your values, get more spiritually grounded, and deepen your relationships with the people around you. Here’s how to get started.

Think Beyond Yourself. Consider a few people, organizations, or events that could use your help, regardless of your skill set. Let the needs and the people you encounter dictate the best way to give, whether it's a friend who could use some emotional support or a colleague who needs a lift. You might even discover gifts you didn't realize you had.

Be Happy for Someone Else. Next time you get word of a colleague's promotion or a friend's sudden windfall, counter that fear of "not enough" with joy. Rather than imagine that there's less left for you, think the opposite: There's more to be had as a result. Celebrate in a friend's news, and you may find that good fortune and energy rubbing off on you.

Give What You Need. Think about what you'd like more of in your life. More friends? Make it a point to be there for someone in need; write a letter to an old pal with whom you've lost touch. More parties? Throw one of your own. More laughter? Share a joke or a funny story—and you'll be laughing, too.

Use the News. Every disaster or crime you hear about is not yet another sign that the world is beyond saving. Start seeing the news differently. Watch with a different perspective, using the information as a guide to where help is most needed.

Reach Beyond Your Circle. What groups do you like working with—teenagers, the elderly? Do you want to be making calls, gathering signatures, lending an ear, serving on the board? Get involved with an organization in a way that excites you—not only to help others, but to connect with your community. Visit volunteermatch.org to browse ideas and opportunities in your area.

Pass the Torch. Think of people you know starting out in your profession who would like to learn the ropes or could use some encouragement. Find ways to give to others that enable them to be the best person they can be.

Give All Day, Everywhere. Try making a special effort to give attention and kindness to all the people you interact with, whether you know them or not. Notice how it changes your experience, your mood, and the way people respond to you.

Question: What ways have you given in the past that lifted your spirits or changed your outlook?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: MAKE YOUR KITCHEN GREENER.

Posted by Alanna Fincke

Happy Earth Day! This weekend, do something healthy for yourself and the environment by cleaning out your cupboards. Specifically, take a look at your plastic products: food storage containers, wraps, and bags. Some of these products may leach chemicals into your food. Don’t worry—you don’t need to toss them all. Instead, take some time to learn the ground rules for different types of plastic so you can strike a reasonable balance between convenience and caution.

• Disposable containers: This plastic has a relatively high melting point, so it's usually safe for warm or cold foods. Reuse them only as long as recommended by the manufacturer.
• Dairy Tubs:
 Designed to store food at cold temperatures for a limited time, these containers will likely melt if subjected to heat, increasing your risk of exposure to chemical additives—so reuse them for cold foods only and recycle them when you see signs of wear, such as discoloration, warping, or scratches.
• Produce Bags:
 These do not appear to cause health problems and are free of plasticizers— chemicals often added to plastic for flexibility that some animal studies have linked to hormone dysfunction. To minimize exposure to preservatives, avoid using these bags with high-fat foods, which absorb additives more readily.
• Cling Wrap:
 Choose wraps made from plastic called LDPE, such as those from Glad or Saran, since those made from PVC plastic contain a known carcinogen. In the microwave, use ceramic or glass covers; wraps can melt and release chemicals upon contact with hot foods and liquids.
• Durable Containers:
 
Choose containers marked with #4 or #5; those marked #7 can leach low levels of chemicals. Avoid using them to heat sugary foods, like syrup or sweetened tomato sauce, which reach very high temperatures and are more likely to melt plastic.
• Takeout containers:
 Since few takeout containers undergo testing to ensure safety beyond one-time usage, don't keep them for storage. Instead, store leftovers in another container. Also, don't reheat your food in them—even if your takeout shows up cold—unless you see a "microwave safe" label on the bottom.
• Zippered Bags:
 These plastics have not been found to leach harmful chemicals, but save them for cold, low-fat foods. Both types of plastic melt fairly easily in this form, and fatty foods are more likely to absorb preservatives used in the plastic.

Get more clarity on plastic do's and don'ts
Plastics Unwrapped

Question: Do you have any ideas for ways to cut down on the amount of plastic used in your kitchen?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: MAKE A LIFE LIST.

Posted by Alanna Fincke

It may seem gimmicky, but writing down your major life goals, dreams, desires, or intentions can help motivate you to actually accomplish them. This weekend, take some time to make your own “life list,” using the tips here. Then think about what you need to do to put your dreams into action.

Think Like a Seven-Year-Old
Get back to that place you were in as a child, when "limitations" was a word uttered only by grown-ups. When you think like a child, you expose your limits as mirages. What did you want to be when you were young? Make a list of your early ambitions. What can you do now to bring those dreams back to life?

When the List Feels Done, Keep Going
Give yourself half an hour to write down 100 goals. Turn off your filter and keep the pen going. When you're done, look the list over. Did you uncover any long-concealed aspirations? Any surprises?

Climb Out of Your Sinkhole
When you feel down, don't wallow. Get out a pen instead. Think about something you're not doing now that could make you happy, and jot it down. Then commit to bringing that idea closer to reality.

Cast a Wide Net
Share your list, anonymously, at one of the Web sites devoted to life lists, like 43things.com, your100things.com, or 2dobeforeIdie.com. Make it known if you're looking for support and motivation. Then find someone else with a worthy goal and cheer them on.

Break It Into Pieces
A life list isn't a sworn oath, so make changes whenever you like and divvy it up in any way you please. Pick one big-picture goal and take a small step to bring it closer. If your list says, "Live in Paris," subscribe to a Parisian newspaper, join Alliance Francaise, or research international job sites. These forays into the neighborhood of your dream will give you the know-how to make the larger idea a reality.

Learn more about plotting life goals click here.
(You can even download Life List Worksheets!)

Question: Have you made a life list? What on it have you already accomplished?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: EASE INTO EVENING.

Posted by Alanna Fincke

Often, our weekends are times to stay up late, whether catching up on work, watching movies, or attending social gatherings. No wonder many of us have a hard time winding down for the workweek on Sunday nights. Unfortunately, this uneven sleep schedule can play havoc with your body’s natural rhythms, setting you up for insomnia. This weekend, try the bedtime regimens below to help you ease into evening—or use these techniques to help you get your ZZZs all week long!

Yoga-Inspired Stretches

Sphinx Pose

Stretches the spine and relieves stress

• 
Lie on your belly with your elbows under your shoulders.
• Look straight ahead.
• Hold for 3 minutes.

Reclined Twist

Creates a sense of calm; aids digestion

• Lie on your back with feet on the floor and knees bent.
• Cross left knee over the right and drop knees to the right, twisting the torso, keeping as much of your upper back as possible on the ground. (If your knees don't come to the floor, place a blanket under them.)
• Left arm stretches out straight along the floor; right hand rests over the torso.
• Look to the left.
• Stay 2 to 3 minutes twisted to each side.

Wide Child's Pose

Relieves tension in the hips and lower back; quiets the mind

• Sit on your shins with your knees bent.
• Open your knees as wide as they will go. (Place a blanket underneath your shins if you need more cushioning.)
• Fold forward and rest your head on your stacked palms—with your arms bent and elbows out to the side. (If you have a tight lower back and need more height, rest your forehead on a folded blanket.)
• Stay 3 minutes.

Savasana

Promotes relaxation, clarity, and calm

• Lie on your back with a rolled-up blanket under your knees.
• Keep your legs separated.
• Let your arms rest about 6 inches from your body with your palms facing up.
• Close your eyes and feel your breath gently rise and fall on its own.
• Let your body sink slowly into the floor as your thoughts grow quiet.
• Stay in this position for at least 5 minutes, or longer if you like.

Cool Your Jets: 3 More Simple Ways to Unwind


Take 10.

Spending a few minutes alone each day allows you to assess how tired and stressed you are—information you can then use to plan the rest of the day.

Find nature.

Bundle up for a walk in the park, or simply give a little extra attention to your houseplants.

Be kind.

When you experience emotional upsets, be gentle with yourself. Show compassion by giving yourself room to breathe, perhaps repeating a calming affirmation.

More detailed information about Yin Yang: Morning and Evening Exercises

Question: What’s your weekend sleep schedule like?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: BALANCE YOURSELF WITH RITUALS.

Good rituals are essential to our emotional, psychological, and spiritual health. Developing daily practices ground you and help keep you connect to your well-being. This weekend, try incorporating these simple and beneficial rituals into your daily routine. Then try to keep one or more of them going, all week long.

Welcome the Day
Many ancient cultures had some form of morning ritual, and even now most people have a pattern for starting their day, even if it's coffee from the same cafe. Use this exercise to put your mind into a positive frame and prepare your entire body for whatever stresses lie ahead. 


• Before getting out of bed, lie quietly for a few moments. Say a word of thanks for this new day, and the gift of life.
• Dab grapefruit or another essential oil on a cloth that you'll use solely for this ritual, and breathe in the aroma.

• Get up and stand in front of a mirror. Smile at yourself and affirm that this will be a good day, full of blessings, opportunities, and wonder. Say aloud, "I look forward to a wonderful day," or any affirmation with personal significance.

Share the Family Meal
Virtually every culture has a tradition of blessing food, cooking and eating mindfully, and giving thanks for the gift of nourishment.



• Set a specific time for a weekly dinner. Every member of the family, even small children, should be in charge of contributing something—even if it's just stirring the pot or setting the table. Focus your intention as you chop, mix, and blend.


• Before eating, light a candle, then hold hands and acknowledge the gifts in your life. Feel free to create a special family blessing.
• Eat your meal with mindfulness. Encourage silence as everyone savors the taste and texture of their food. Reflect on the long journey from farm to table, and how lucky you are to be eating such delicious, nourishing food. When the meal is finished, blow out the candle.

Sleep Well
We drop our defenses and become vulnerable at bedtime. Ease yourself into a state of physical and mental relaxation with this ritual.



• Change (or bathe) with intention. As you take off your clothes, visualize all your daytime anxieties and concerns dropping away. As you wash, imagine that you cleanse away all the negativity of the day.

• Write down all the positive things that happened during your day.


• Dab lavender oil on a handkerchief and place it near the bed. Lie down, breathe in the soothing scent of the oil, and cast your mind back over the day without judgment.

Read about more Balancing Acts
Daily Rituals to Keep You Balanced

Question: Which rituals do you practice on a regular basis?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: LEARN TO LOVE YOUR BODY.

Whether you’ve lost weight, gotten in shape, or simply feel healthier, it’s time to check in with your body to see how you’re responding to the Challenge. This weekend, take time to get in touch with your body and how you view it: Do you feel proud, ashamed, accepting? Whatever your experience, use this time to view your body in a positive light, following these exercises from Tracy Gaudet, MD.

• Become aware of your judgments.
 Stand naked in front of a full-length mirror. If being naked makes you feel uncomfortable, wear whatever you feel comfortable in, with the intention of working up to nudity. Let your eyes fall on all your body parts—face, shoulders, breasts, stomach, arms, legs, knees. Turn around and look over your shoulder at your back and buttocks. As you do this, notice (but don't try to control) your running commentary. Is your voice critical? Loving? Don't judge the voice —just notice it. Write in your journal about this experience.

• Do a body scan. 
At least once a day, preferably in the morning, sit down and close your eyes. Take a few deep breaths to center yourself. Turn your attention to the top of your head. Do you feel any tension or pain? Any other sensation? Now continue to mentally scan your whole body, muscle by muscle, all the way down to your toes. As you go along, just notice what you notice. Your goal is to pay attention to what is going on with your body, right now, from the inside.

• Talk with your body image. 
Sit in a comfortable position, and relax with long, deep breathing. As you relax, invite an image that represents your body to appear. Be patient; this can take time. Accept the first image you see, even if it doesn't seem to make sense. Squelch the voice in your brain that says "That's dumb" or "I'm not doing this right." Next, notice every detail of this image. Then begin a conversation with your body image. Ask the image why it's there. Wait for it to respond, and ask follow-up questions if they occur to you. Do you have anything you wish to say to the image? Write in your journal about this experience.

Read more about healthy self perception:
Tips from Dr. Gaudet
Whole Health: A Body to Love

Question: How has your body image changed since you began the Challenge?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

WEEKEND GOAL: BOOST YOUR ENERGY.

Most of us are so busy during the week that by the time Friday rolls around, we’re worn-out for the weekend. This time, use your days off not to sleep in or lounge in front of the television, but to give your body a jumpstart. By following our simple plan, you’ll replenish your energy and feel more balanced and healthy. Try to do all six of these steps this weekend. (But if you can only squeeze in one, it's a start!) The more you do, the better you'll feel. Then try working one or more into your daily routine for the rest of the week. And, be sure to come back and tell us how you feel!

• Take a Contrast Shower. 
In some cultures, the use of alternating hot and cold water is believed to strengthen immunity, increase circulation, and have a stimulating effect on the body. After showering, turn the knob to as cold as you can stand it for 30 seconds, switch back to warm, and end on cold. Get your nape, back, and chest. Repeat two or three times.

• Don't Brew, Squeeze. 
Start the day with a glass of hot water, the juice of one-quarter to one-half a lemon, and a pinch of cayenne pepper (and a little honey if you want). Theoretically, this increases your ability to burn fat and remove toxins from the body.

• Pummel Yourself. Gently "drum" the insides and outsides of your arms and down your sides and legs with a loosely closed fist; then drum up the insides of your legs, your abdomen and solar plexus, neck, and lower back. This thumping can increase circulation. (Plus, it feels really good.)

• Eat Early and Often.
 Skipping breakfast sets you up for low energy during the day and overeating at lunch and dinner. Eat a breakfast of complex carbs, protein, and a little fat, and several light but nutritious mini-meals throughout the day.

• Stretch. 
Take a moment to stretch each hour or so throughout the day to prevent stiffness, increase blood circulation, and boost energy.

• Make Your Heart Pound. Regular exercise has also been shown to do everything from lowering blood pressure to relieving depression—and no energy regimen would be complete without it. So if you don't exercise regularly, start. If you already have a steady workout routine, increase the number of days you do it, or the intensity.

More ideas for weekend energy boosts:
20 Ways to Revitalize Your Life

Question: What gets you energized? What makes you feel tired?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.