SATURDAY, JANUARY 30, 2016 z SIUSLAW NEWS 11B
850 F VEH. & BOAT
PROMO
D-057
Happy (And Healthy!) Holidays
Reduce
Reuse
Recycle
Be Your Best You
(NAPSA)-he next time
New Year’s, your birthday
or any other time when you
tend to make resolutions
rolls around, you won’t have
to make-and break-unrea-
sonable promises to yourself
if you tap into your best self.
For most people, living a
healthy lifestyle means mak-
ing permanent changes.
While you can’t expect over-
night results, some small
adjustments over time can
help. Just remember to con-
sult your doctor before start-
ing any new diet or exercise
regimen.
Create Healthy Habits
• Set small goals that are
speciic, measurable, attain-
able, realistic, timely/tangible
(S.M.A.R.T.) and share them
with others to stay account-
able.
• Choose good foods. Eat
whole grains, a variety of col-
orful fruits and vegetables,
and lean proteins. Use spices
instead of salt.
• Stay hydrated, but don’t
drink your calories. Swap
out sugar for an all-natural,
zero-calorie sweetener such
as Pure Via(r), made with
a sweet extract of the stevia
plant.
Stick to this plan for at least
21 days. hat’s the average
length of time it takes to cre-
ate a new habit.
For a conversion table on
replacing sugar, a variety of
sweet and savory recipes and
more information, visit www.
purevia.com.
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Brighten Up The Long Winter Months With
These Three Simple DIY Projects
(NAPSA)-he winter sea-
son is here and with it brings
cooler temperatures and
shorter days. For many of us,
winter means spending less
time outdoors and more time
inside with family and en-
tertaining friends. To make
the winter months more en-
joyable for everyone in your
home, try these DIY projects
that will add subtle character
and help brighten up the gray
days ahead:
Warm Decor: Your front
door isn’t the only place for
a wreath during the winter
months. Add a little bit of
cheer and warmth to your
home by hanging a winter-
inspired wreath on your
mantel, or in an unexpected
place like above your couch
or over a large, decorative
mirror.
• What You’ll Need: Kry-
lon® Glitter Blast™ in Dia-
mond Dust, Krylon® Glitter
Blast™ Clear Sealer, a hot glue
gun, a Styrofoam wreath,
pinecones, dried cranberries
and three faux cardinals.
• What You’ll Do: First,
coat the pinecones with Kry-
lon® Glitter Blast™ in Dia-
mond Dust. his spray paint
creates a sparkling glitter
inish that makes ordinary
objects more festive. Wait 20
minutes for the paint to dry
and then coat the pinecones
with Krylon® Glitter Blast™
Clear Sealer. he sealer will
help protect the pinecones
and preserve the sparkle
and hue of the paint. Once
the sealer is dry, hot glue the
pinecones, dried cranberries
and faux cardinals to the Sty-
rofoam wreath. Lastly, hang
the wreath for all to admire.
Bring the Outdoors In:
Adding natural touches
throughout your home can
bring tranquility and an
earthy feel to your living
space. From shells to ant-
lers to lorals, natural ele-
ments are subtle pieces that
can bring a casual comfort
to your home. Try this en-
chanted forest arrangement
to bring the essence of the
outdoors into your home.
• What You’ll Need: Kry-
lon® Chalky Finish Paint in
Misty Gray, tall glass vase
and a bushel of branches.
• What You’ll Do: First,
spray the branches with Kry-
lon® Chalky Finish Paint in
Misty Gray to give them an
ultra-matte distressed inish
and earthy look. Once the
branches dry, place them in
the vase to create a forest in-
spired arrangement.
Light up the Room: Noth-
ing is more comforting than
a cozy ire and a warm wool
blanket. Bring those toasty
elements into your home
with a set of DIY antiqued
votive candle holders. hey
will create a beautiful and
peaceful winter ambience as
the days become shorter and
the longer nights set in.
• What You’ll Need: Kry-
lon® Sea Glass Finish paint in
Ice, three glass votive candle
holders (two small, one
larger), newspaper and three
LED candles.
• What You’ll Do: First,
cover the top of the candle
holders with newspaper.
Next, spray the outside of
the candle holder with a light
coating of Sea Glass Finish
spray paint. Wait a few min-
utes for the paint to dry and
then cover with a second coat
of paint to achieve a smooth,
powdery inish. his paint
will give your glass items
a beautiful, sophisticated
look with a semi-translucent
frosted inish that allows
light to ilter through. Once
dry, place the LED candles in
the votive holder for a warm
holiday glow.
Learn More
For more projects and
products, visit www.krylon.
com.
Graphic Search
Wednesday’s
Graphic
Pro Bowl
January 31
Here is how it works…
We will put a graphic or photo in the box to the
left. You find it somewhere in the classifieds.
Come into our office, Enter your name, phone
number and describe where you found the graphic
or bring in a clipping to attach to your entry into
the drawing for a gift certificate.
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20+ years Experience
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Licensed
Bonded
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(541)
997-6977
(541)
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P.O. Box 31,000
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EXCAVATING
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TOPSOIL WHEN AVAILABLE
Call for Free Estimate –
997-6300
LANDSCAPING/NURSERIES
L C B # 6 718
W e d e liv e r !
OP EN 7 D AYS A W EEK
88493 Hwy 101, 3 miles north of Florence
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CCB#79884
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REAL ESTATE
Lynnette Wikstrom – Broker
(541) 999-0786
Living in the Florence area since 1979.
COAST REAL ESTATE
100 Highway 101
Florence, OR 97439
D-266
WINDOWS
Yes! WE DO WINDOWS!
Window Cleaning
Commercial • Residential
Connie, Bill & Mike Spinner–997-8721
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Good Luck
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Deadline for today’s paper: Monday by 3:00 PM
Saturday’s
Graphic
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tory
2004 24’ KOMFORT
he Holiday Challenge
Time is of the essence dur-
ing the holidays. It’s nor-
mal for your schedule to be
thrown of but that doesn’t
mean you should compro-
mise your training. Take a
family hike or take the dog
out for a run to get your body
moving.
You don’t need to go totally
of the rails during the holi-
days AND eat low-quality
food. Just keep your “of day”
food standards just as high
as your “normal day” food
choices. If it includes the
words partially hydrogenated
oil, throw it out and instead
look for items that have min-
imal, whole food ingredients.
Having a few go-to work-
outs makes it easier to
squeeze a workout in-even if
you’re on vacation or have a
house full of visitors.
he Workout
Body weight exercises don’t
have to be fancy to be efec-
tive. All you need is the space
of a yoga mat and your body.
Here are three moves easily
incorporated into two quick
workouts:
1. Push-ups (on knees or
on a bench for beginners/full
extended body for advanced
athletes)
2. Single leg reverse lys
(foot can be on the loor for
stability for beginners)
3. Air squats (beginner)/
squat jumps (advanced).
Workout #1: 1 minute of
each move, repeat 4x with
a 30 second break between
rounds:
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Eating right and staying
fit during the holidays can
help you have a happier
New Year.
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Keep track of how many
moves you get per minute
and try to beat it the next
time you do this work out.
hat’s how you progress with
your itness!
Push-ups
Right leg reverse ly
Let leg reverse ly
Air squats or jump squats
Workout #2: 5 rounds of
the following moves:
3x Push-ups
6x Right leg reverse ly
6x Let leg reverse ly
9x Jump squats
Consistent workouts are
important, but are just one
piece of the equation for a
strong training program.
Five Fantastic
Training Hacks
1. Science has shown that
High Intensity Interval
Training (HIIT)-short bursts
of intense exercise-causes the
quickest body change and
gives a terriic 36-hour post-
workout calorie burn called
the EPOC efect. Perfect for
the holidays, when overin-
dulgence can use the post-
calorie burn!
2. Choose full-body exer-
cises like bench press, squats,
pull-ups, reverse lunges
and deadlits. For these, use
weight that feels like a “7/8”
on a scale of 1 to 10.
3. Schedule your train-
ing a minimum of a week in
advance. Treat your train-
ing time as a non-negotiable
hour for yourself. If you’re
feeling unmotivated, join
an online challenge or ask a
friend to complete 4 weeks of
training 3x a week together.
4. Trade-of imbibing with
choosing a good, hearty meal
to start the night. A turkey
sandwich with spinach and
tomato on whole grain bread
with avocado will keep blood
sugar levels stable and you’ll
feel better the next morning!
5. Invest in a itness track-
ing device. Knowledge is
power, and knowing what
kind of activity level you en-
gage in will help you reach
your goals and then adjust
them accordingly.
ellow
14 1/2’ NATIVE
WATERCRAFT ULTIMATE
by Ashley Borden,
Celebrity Trainer,
Fitness & Lifestyle Expert
(NAPSA)-Start your holi-
day season of right with a
balanced approach of healthy
choices and a little guilt-free
indulging, too. With a mix of
high-intensity workouts and
smart food choices, you’ll
feel motivated and invigo-
rated come 2016!
Adios, Gluten!
While never diagnosed as
gluten-intolerant, as a itness
expert, I made a personal
choice two years ago to re-
move gluten from my diet
and found I was less bloated
and tired ater meals. I stuck
with it because I had more
energy throughout the day
and saw a noticeable im-
provement in my workouts.
It also helped me achieve
a balanced and sustainable
healthy lifestyle.
Here are a few healthy eat-
ing tips to reduce gluten:
1. Switch from wheat-based
pasta to veggie noodles. Spa-
ghetti squash, shaved zuc-
chini ribbons and slices of
hearty eggplant all make ex-
cellent pasta substitutes.
2. Grab a great tasting glu-
ten-removed beer. Omission
Beer is brewed with tradi-
tional beer ingredients, so it
tastes like real beer, but it’s
specially crated to remove
gluten.* If I drink beer, their
Pale Ale is my go-to because
I love its bold and hoppy la-
vor-no taste sacriiced!
3. Stay away from fried and
laky appetizers. Instead of
reaching for gluten-full and
calorie-laden bites, reach for
fresh fruits and vegetables
and protein options like
hummus, shrimp and Greek
yogurt dip.
4. Focus on naturally glu-
ten-free foods and stick to
an overall anti-inlammatory
diet. Foods like wild caught
salmon, blueberries, cu-
cumber, leafy greens, ginger,
garlic and sweet potatoes
are naturally gluten-free and
help reduce internal and ex-
ternal inlammation.
A large part of living a bal-
anced life is inding ways to
luidly stick to your routine
no matter the season.
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