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Better Bones Blog
Dr. Susan E. Brown

Challenge 30: Breathing

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Every day is a new opportunity to grow and transform our body, mind and spirit.

When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Breathing Exercises

We take our first breathe when we are born and our last breathe when our spirit leaves our body. Breathing connects us to the life force and is a powerful regulator of the mind, body, and emotions. Breathe deeply and quiet your breath and you will quiet your mind and enhance immunity, emotional well being and happiness.

 

 

Better Bones Blog
Dr. Susan E. Brown

Challenge 29: Heavy Metal Challenge

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

The average American has hundreds of toxic chemical compounds in his or her body, including heavy metals like cadmium, lead, mercury, and arsenic.

We are all exposed to these toxins every day from our food, water, air, and dental fillings. There are simple dietary changes we can make to help us better detoxify  this heavy metal load before it accumulates enough to do serious damage. In this challenge we suggest you listen to this video and then try to incorporate as many heavy metal detoxifying tips as you can.

 

 
Bonus: Use at least 2,000 mg a day of a fully buffered ascorbate (vitamin C) to prevent heavy metal uptake into the cells.

 

Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 28: Expanding Love

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Every day is a new opportunity to grow and transform our body, mind and spirit.

When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

There are only two emotions, love and fear.

“There are only two emotions: love and fear. All positive emotions come from love, all negative emotions from fear. From love flows happiness, contentment, peace, and joy. From fear comes anger, hate, anxiety and guilt. It’s true that there are only two primary emotions, love and fear. But it’s more accurate to say that there is only love or fear, for we cannot feel these two emotions together, at exactly the same time. They’re opposites. If we’re in fear, we are not in a place of love. When we’re in a place of love, we cannot be in a place of fear.”  -Elisabeth Kubler-Rosslove-or-fear2

This month we challenge you to take stock and see if your thoughts, words, and actions are coming from a place of love or of fear. If coming from Love you will feel expanded (joy, peace, well being, etc.);  from fear you will feel contracted (worried, unhappy, angry, etc.).

Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 27: Find a New Mindful Exercise

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Winter is a time to rest.

Mindful exercises are especially beneficial in the winter as this is a time when all nature rests.  Yoga, Tai chi, QiGong, Pilates — these are all great examples of mindful exercises you can try. This month’s challenge is to try a new mindful exercise and see if you don’t feel invigorated.

yoga-pose

Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 26: Make Your Own Gifts

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Homemade gifts can often express more love and appreciation than a commercial gift may offer

They also give us the opportunity to be a bit creative and to really think about what might make that other person happy. This week’s challenge is to make a homemade gift for the holidays. A gift  that comes from the heart for someone you love —  a homemade pie or treat, a knitted scarf or cap, or any one of these 51 ideas from Country Living magazine. If you are not handy or run out of time you can offer your services to someone —  babysitting, driving someone to the store, cleaning someone’s house, making a calendar with family birthdays on it, etc. This list goes on and on and is only limited by your imagination.

handmade-christmas-tree

Bonus: Share your own holiday gift idea with our community.

HAPPY HOLIDAYS from Dr. Susan Brown

Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 25: SING

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Singing is good for the body and soul, a way to have fun with others and create community!

Singing can send musical vibrations throughout your body and uplift your spirit. Group singing is the most exhilarating and transformative of all. It has a calming yet energizing effect on people. Research shows that when people sing together they bond. This week’s challenge is to SING, especially to seek out a way to sing with others — join a choir or caroling or chanting group or just sing with some friends! No angelic voices needed! sing2

Bonus: Google “choir” or “choral society” and your city or town to find groups to join.

Better Bones Blog
Dr. Susan E. Brown

Challenge 24: Winterize Your Digestion

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Cold foods take more energy to digest and they weaken the natural fires of digestion.

In the winter when it is cold outside our bodies like warming foods that are easier to digest.  Root crops are abundant and great when roasted. Warming teas are also good. This week’s challenge is to try a new warming winter food — something you have never tried before. Here is a video we really like if you are out of ideas. 

 

Bonus: Share your winterizing food with us! 

Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 23: Color Your Way to Calm

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

This week’s challenge is to find some quiet time for coloring

 

Coloring allows us to unlock that creative potential that we all possess. More importantly, it helps relieve anxiety and tension.  Coloring can unlock memories of fun times lying on your stomach and letting your imagination run wild and free.mandala-color-pencils

You can print a mandala here or purchase one of the adult coloring books now available in bookstores.

 

 

 
Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 22: Get Creative!

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Unleash your inner artist and see what develops.

We at the Center for Better Bones were all surprised at the creativity that flowed at a local #paintingwithatwist class that we attended! This week’s challenge is to participate in an artistic activity at home or in your community. You might surprise yourself at how creative you can truly be!

creative

 

Bonus: Share this Challenge with your friends and inspire them also.

 

Dr. Susan Brown PhD
Dr. Susan E. Brown

Challenge 21: Fall Exercise Challenge

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Every day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Fall is a great time to exercise.

As Fall arrives and temperatures are getting cooler, it is a great time to try a new outdoor activity. Riding a bike, hitting tennis balls, or going to the driving range are all good Fall activities. While you might not have enjoyed these activities in the summer heat, in the Fall they are very invigorating. Fall can also provide a lovely backdrop for outdoor activities. So try something new!

fall-bicycling

 

Bonus: Share a picture of your favorite fall exercise.