50 Habits of
"Naturally Thin" People
Make these
weight-loss tips a part of your
daily routine!
Small Changes,
Big Weight Loss
This is NOT a diet
-- or a rigorous exercise program.
(Nobody can stick to those for
long.) Instead, it's a simple way to
make weight loss a natural part of
the life you already live. And guess
what?
It's fun!
You don't have to give up the foods
you love or join a gym. It's about
balancing calories in tiny ways that
add up to big benefits. You just
adopt some tricks naturally lean
people do. Pick the ones you like,
stick with them, and you'll slim
down and tone up -- for good!
Morning Makeover:
1. Wake-up workout
When your eyes open, sit up slowly
without using your hands. With legs
straight out, lean forward until you
feel a gentle stretch in your back
and hamstrings. Hold; then, using
your abs, lower yourself flat. Rest
and repeat two more times.
Strengthens core. Burns 10 calories
2. Go for the
grains
Not ready for Twigs & Rocks cereal?
Sprinkle on a few tablespoons of
wheat germ or oat bran. Work up to
3/4 cup of low-sugar whole-grain
cereal with at least three grams of
fiber per serving, and you'll pass
on that Danish. Saves 100
3. Add some protein The more you eat
earlier on, the less you eat as the
day wears on, research has shown. So
after your cereal, add a hard-boiled
egg or a part-skim mozzarella cheese
stick to keep you feeling full --
and away from that pre-lunch
brownie. Saves 200 (or more)
4. Balance booster
While you brush your teeth,
alternate standing on one leg as you
switch mouth quadrants (every 30
sec). Balancing develops your core
muscles and may even be good for
your brain. Burns 10
5. Be a ballerina
As your coffee drips, stand
sideways, put one hand on the
counter, and lift the outside leg
straight out in front of you,
keeping it extended.
With upper body straight, hold for a
few seconds and move it to the side;
hold and extend it behind you. Do
five to ten times on each leg. Tones
outer thighs, hip flexors and
quadriceps.
Burns 10
6. Coffee saver
Instead of pouring that 1/3 cup of
half-and-half (a whopping 105
calories!) into your mug, replace it
with the same amount of 2% milk.
Saves 60
7. Better your bagel
You can walk 10,000 steps to justify
your 500-calorie bagel with cream
cheese, or try this: low-fat
spreadable cheese like Laughing Cow
Light on an English muffin. Saves
300
Nine-to-Five Fixes:
8. Tone in traffic
Use the time spent bumper-to-bumper
to develop your buns of steel:
Squeeze your derrière each time you
tap the brake, holding for 10
seconds. Shoot for 10 to 15 squeezes
a trip. Burns 10
9. Snack smarter
Portion out the day's snacks into
pint-size zip bags, or buy
single-serving portions. For
example, four regular Oreos have 200
calories versus the 100-calorie
snack bag version. Go for the lower
fat chips: a Lay's Light bag has
only 75 calories, while the regular
has 150. Saves 175 (over two snacks)
10. Casual day payoff
You will blast more calories during
the day wearing comfy clothes like
jeans or khakis, sport shirts and
soft-soled shoes than donning
constricting suits, skirts and
heels. Why? Because you walk more, a
study found. Now you just have to
convince the boss. Burns 25
11. You know
squat!
At your desk chair, pretend you're
going to sit but don't -- stop and
come back up without using your
arms. Always start squats by
lowering your hips, not bending
knees forward, and keeping your
weight on your heels. Repeat the
motion throughout the day (even at
the potty!) for 15 to 20 total.
Strengthens quadriceps.
Burns 15
12. Switch your soda
Your body doesn't register calories
from liquids the same way it does
those from foods, so you won't get
those "stop eating" signals to help
you compensate for the overload
later on. Change from two glasses of
regular soda or fruit juice to diet
soda or a flavored seltzer. Saves
300
13. Talk it up
Every time you grab the phone, stand
up and pace around. Heavy people sit
on average two and a half hours more
per day than thin people, according
to the Mayo Clinic. Burns 50 or more
Around Town:
14. At lunch, pick
a pita
Use one mini whole-wheat pita
instead of the usual two slices of
white or refined wheat bread for
your sandwich. Saves 70
15. Get face time
We use e-mail so much we've
forgotten what our co-workers look
like. Pick a colleague or two who
sits farthest from you and deliver
10 of those daily messages in
person. And go out of your way: Hit
a bathroom or a copier on another
floor -- and take the stairs, of
course.
Burns 100
16. Firm as you file
Pause from your papers with a few
wall push-ups. Place hands wide at
shoulder height against the wall.
Take a couple of steps back so your
body is at a slight angle and your
weight is on your toes, and do three
sets of 10 push-ups. Strengthens
chest and triceps. (For more desk
exercises, go to www.changeone.com/workout.)
Burns 10
(Look for
the Healthy Habits of "Naturally
Thin” People in the February 2009
Issue…)
It’s Time For A
Short Joke…
Why
did the cookie go to the doctor?
… Because he felt crummy.
************
How do you get a kleenex to dance?
… Put a little boogey in it.
Thank YOU For Telling Your
Family
And Friends Know About Us!
The highest
complement you could give our law
firm is the referral of your loved
ones and friends. Over the years our
practice has been built upon the
trust you place in our ability to
take care of those you care the most
about. Our mission is to provide
outstanding legal service to
everyone who comes to us in need of
help. We would like to thank you in
advance for all your support and
trust you place in our firm.
Thank YOU - Franks & Rechenberg, P.C
10 Surefire Ways To Spice Up
Your Love Life In 2009!!!
1. LEARN HOW TO
COMMUNICATE WITH YOUR MATE.
Communication is the key ingredient
in any successful relations. It is
important for couples to talk about
both the big and small things in
their lives.
It is equally important to listen to
one another in a nonjudgmental,
supportive way. Sometimes all your
partner needs is a sympathetic ear
to make him or her feel better.
2. REMEMBER THE
ROMANCE. Make sure that romance
never goes out of your relationship
by giving your partner little
forget-me-nots.
Send her flowers, write him a love
note, kiss her unexpectedly or cook
his favorite meal and serve it by
candlelight. All of these things
say, "I love you" and can keep the
love light burning for years to
come.
3. DON'T LEAVE SEX
FOR LAST. Physical intimacy is an
important part of maintaining a
healthy relationship because it
unites partners physically,
emotionally and spiritually.
Each partner,
relationships experts say, must take
the initiative to communicate his or
her sexual needs and desires to the
other. By learning to “show-n-tell”
your partner what turns you on, you
will greatly improve and spice-up
your sex life.
4. LOOK OUT FOR
YOUR MATE'S BEST INTEREST. This can
be really difficult in a society
that constantly bombards us with the
message, "Look out for No. 1!" Yet,
in a relationship between two
equals, it is not necessary to
always be first.
If you and
your mate both make a commitment to
put the other's interests before
your own, then, ideally, no one's
needs will go unmet.
5. GET INVOLVED IN
ACTIVITIES YOU BOTH ENJOY. The
couple that plays together (stays
together). Having shared interests
in religious activities, community
service, political causes and other
pursuits can go a long way in
strengthening a relationship.
Not only will you and your mate meet
other people with similar interests,
but you'll be working to benefit
your community at the same time.
6. SPEND SOME
QUIET TIME TOGETHER. True, this is
easier said than done, but you must
remember that quiet time doesn't
just happen by itself. You have to
make the effort to turn off the
television, take the telephone off
the hook and turn down social
invitations so that you can spend
time with your special someone. By
tuning out the world and tuning into
your mate, you are showing that you
care about one another and about
your relationship.
7.LEARN TO LAUGH.
Movies, television shows and books
often romanticize stormy and intense
relationships. But, really, who
wants all that strife? When problems
arise, look at the bright side.
Somewhere down the road, you'll
probably look back and laugh at the
situation, so why not have that
laugh now?
8.KEEP UP AN
ATTRACTIVE APPEARANCE.
It is true that beauty is in the eye
of the beholder, so it's important
to maintain the same attractive
appearance your mate beheld when he
or she first laid eyes on you.
Women, don't let themselves go. Get
a new 'do, a manicure or a new
outfit that you think he'll find
sexy. And men, lose that paunch, get
a trim and slap on some of that
cologne that drives her wild.
9. BE OPEN TO
GROWTH AND CHANGE. The person you
meet today, relationships experts
say, is not going to be the same
person in 10 years. Give your mate
the freedom to both stumble and soar
as he or she evolves as a person.
Create an element of trust within
the relationship that lets your
partner know that you are there to
support him or her, come what may.
10. RESPECT YOUR
MATE'S PRIVATE TIME. Sometimes
couples get so caught up in a
relationship that they forget they
are individuals with interests of
their own. Make sure to spend some
time alone for reflection and
rejuvenation. A renewed you will
make you a better partner.
INJURED ON THE JOB? Need to get
your Bills PAID? What is your case
worth? CALL David N. Rechenberg at
(847) 854-7700 so he can answer all
your questions. He just settled a
Worker’s comp case for over
$240,000.00 !
A New Year’s
Message To All
of Our Friends and Clients
That We Enjoy Serving!
As the New Year
gets into high gear, we would like
to wish you and your family a
healthy, happy, and prosperous New
Year!
Inside this months newsletter you
will find lots of helpful tips,
uplifting quotes, and “great”
recipes for you and your family to
enjoy. Plus, lots of FREE tips you
can share with your friends and
loved ones!
How To Handle
Tough Times…
Nine characteristics of people who
do well in tough times
As our way of
helping our clients and friends stay
positive during these challenging
economic times we thought that this
would be a great article to get you
inspired for 2009!
Have you ever
noticed that some people confront
tough times head-on and continue to
pursue their goals? They won't quit.
Quitting is not an option for them.
They get up every morning, lick
their wounds, dress for battle and
fight the good fight. These people
who are “built tough” share common
denominators that serve as a
benchmark for the rest of us.
1) Courage:
Winston Churchill said, "Courage is
the first of human qualities because
it is the quality which guarantees
all other qualities.” Everything
else emanates from your willingness
to face adversity head-on. Someone
once defined courage as "fear that
has said its prayers.” Ernest
Hemmingway defined courage as "grace
under pressure.”
2) Limited focus:
When people who are built tough face
adversity, they limit the reach and
the scope of the problem. They do
NOT generalize the event so that it
consumes their entire lives. They
focus on the immediate impact area
of the adversity. Imagine the impact
of letting adversity run amuck in
your mind.
The problem rages, as an
out-of-control forest fire, leaving
thousands of acres of mental ashes.
You cannot focus on the solution
because the problem is far-reaching.
Compartmentalizing the adversity
helps tough times focus narrowly on
a workable solution.
3) Perceived
control:
People who are built tough view
adversity from a position of
control. They understand life in
terms of control. They understand
life in terms of things they control
and things they cannot control. This
paradoxical blend of seizing and
yielding builds their confidence for
dealing with tough tomes.
They view tough
circumstances and ask themselves,
"What can I control in this
situation?” They may discover that
the only thing they can control is
their own reaction to the situation.
4) Take Responsibility:
People who are
built tough take 100% responsibility
for taking action regardless of the
cause of the adversity or whose
problem it is. In a street-smart
way, they feel they can make a
difference with their input. I'm
talking about someone who confronts
adversity head-on and says to him or
herself, "I can do something about
this.” They would rather fix the
problem than fix the blame. They
prefer to take action, action,
action instead of taking cover.
5) Extreme
Creativity:
People who are built tough always
see a way out of difficulty.
Creativity is a key fundamental to
resilience and persistence. To
become more creative you must learn
how to “think outside the bun.”
Approach the problem differently. So
start trusting your creativity. I
want to encourage your creativity to
develop a new game plan that will
lead you to success!!!
6) Perseverance:
People who are built tough persist
until they win. They know nothing
great was ever accomplished by a
quitter. They know, at a gut-level,
there is a time limit on tough
times. Like Rev. Robert Shuler says,
“Tough times never last, but tough
people do!”
Every downturn in
our economy was followed by a period
of expansion. Every missed sale is
followed by a sale that you make at
some point. Knowing that misery will
not last fuels determined people
with hope, and the faith they need
to get up another day to keep
fighting the good fight that leads
to winning the battle with total
victory!
7) Hopeless
Optimist:
People who are built tough are
positive thinkers, but their
optimism cuts deeper than happy
thoughts.
Because of their
sense of control and creativity,
people who are built tough look at
the future through the eyes of an
optimist. This is an inner belief
that is deep in their right and
ability to live a positive life.
This belief gains traction in
positive behaviors that leads to
positive action steps. They act as
they believe, and their actions
continue to reinforces their
positive beliefs. Success breeds
success…as they gain momentum they
begin to turn things around!
8) A Great Sense
Of Humor:
Humor is one of the best antidote
for being down in the dumps. In
addition to the obvious benefit of
laughter, there is a physiological
advantage when your brain releases
endorphins during laughter.
Humor allows you to see the other
side of adversity and hard-times.
Plato wrote, "Even the gods love
jokes.” Charlie Chaplin says it
best, “A day without laughter is a
day wasted!”
9) Support Groups:
John Donne, a 17th century English
poet and cleric wrote, "No man is an
island, entire of itself; every man
is a piece of the Continent, a part
of the main ...” Who is as strong
individually as we are collectively?
No one!. You may be able to do it on
your own, but why? I hope this
helps…
ARRESTED FOR A CRIME? Worried
about what will happen? Need
Answers? Call David Franks at (847)
854-7700. He is a member of the
Illinois State Bar Association
Criminal Justice Section Council !
Thank You! Thank
You! Thank You!
Special thanks go
out to all of our clients and
friends who graciously referred our
law firm to their friends and
neighbors last month! Our practice
is built based on positive comments
and referrals from people just like
you. We just couldn’t do it without
you. Please keep the referrals
coming! www.FnRlaw.com
Are you a Car Crash Victim?
Adjuster calling? Looking for
Answers?
Call our office to obtain a
free audio CD and learn what to say
when the insurance adjuster calls
asking for your recorded statement!
David N. Rechenberg will help
get you all the money you are
entitled to from your personal
injury case!
The Cookin’ Corner…January 2009
Ribbon Of
Cherry Cheesecake
1 cup slivered
almonds, chopped
1 cup graham cracker crumbs
1/3 cup butter or margarine, melted
1 (21-ounce) can cherry pie filling
3/4 cup plus 2 tablespoons
granulated sugar, divided use
2 tablespoons cornstarch
1/2 teaspoon almond extract
4 (8-ounce) packages cream cheese,
softened
3 tablespoons amaretto liqueur
1 tablespoon lemon juice
1 teaspoon vanilla extract
3 large eggs, slightly beaten
Preheat oven to 350°F (175°C).
Combine almonds,
graham cracker crumbs and butter in
a medium bowl; mix well. Press crumb
mixture evenly over the bottom and
2-inches up the sides of a 10-inch
spring form pan. Set aside.
Puree cherry pie
filling in an electric blender or
food processor until smooth. Pour
pureed cherry pie filling into a
medium saucepan. Combine 2
tablespoons granulated sugar and
cornstarch; stir into cherry pie
filling. Cook, stirring constantly,
over low heat until mixture is thick
and bubbly. Remove from heat. Stir
in almond extract. Set aside to
cool.
Put cream cheese,
remaining 3/4 cup sugar, amaretto,
lemon juice and vanilla in a large
mixing bowl. Beat with an electric
mixer on medium speed 3 to 4
minutes, or until well mixed. Add
eggs all at once; beat on low just
until mixed.
To assemble the
cheesecake, pour one-third of the
cream cheese mixture into prepared
crust. Top with about 1/3 cup cherry
puree. Swirl cherry mixture into
cream cheese mixture, using a knife
or spatula. Repeat layers twice,
ending with cherry puree. Reserve
remaining puree. Bake for 60 to 65
minutes, or until the center appears
nearly set when gently shaken. Let
cool on a wire rack. Refrigerate
until ready to serve. To serve,
spoon a generous tablespoon of puree
on individual. Refrigerate
leftovers. Makes 16
Jump Start Your New Year With
Great Inspirational Quotes!
“Ideas can be
life-changing. Sometimes all you
need to open the door is just one
more good idea.”
- Jim Rohn
“Success consists of going from
failure to failure without loss of
enthusiasm.” - Winston Churchill
“The boy who is going to make a
great man must not make up his mind
merely to overcome a thousand
obstacles, but to win in spite of a
thousand repulses and defeats.” -
Theodore Roosevelt
“People with goals succeed because
they know where they're going.” -
Earl Nightingale
Sign-Up Your Friends For FREE!
We absolutely love
sharing our monthly newsletter with
all of our clients and friends who
tell us how much they enjoy reading
each issue.
Now you can give a
FREE subscription to a close friend,
family member, or co-worker simply
by calling our office at (847)
854-7700 and providing our staff the
person’s name and mailing address.
We will send them
a welcome letter along with the
first issue letting them know that
you gave them a free subscription to
our monthly “Tid-Bits for Today”
publication. This is a wonderful
idea to help your friends and loved
ones enjoy the most out of life.
Thank YOU!
Sincerely, David
N. Rechenberg and David B. Franks.
Heart Disease Prevention: 5
Strategies To Keep Your Heart
Healthy For A Lifetime…
1) Don’t smoke or
use tobacco products
2) Get active
3) Eat a heart-healthy diet
4) Maintain a healthy weight
5) Get regular health screenings
Heart disease is often avoidable.
Following a heart-healthy lifestyle
doesn’t have to be complicated, and
it doesn’t mean you need to live a
life of self-deprivation. Instead,
find ways to incorporate
heart-healthy habits into your
lifestyle – and you may well enjoy a
healthier life for years to come.
DIVORCE IN YOUR FUTURE? Need to
protect your assets? Help is just a
phone call away! Call Franks &
Rechenberg, P.C. at (847) 854-7700.
Here’s A Great Recipe…For Pasta
Salad!
Ladies who love
lunch will love this crunchy salad
from Patty Loveless, country
songbird.
Preparation and cooking time: about
20 minutes.
Serves 10 to 15.
1 (16-oz.) box rotini
3 cups broccoli florets
3 cups cauliflower florets
¼ cup scallions
1 lb. Turkey ham, cut into cubes
1 (5-oz.) jar Spanish olives, sliced
1 (8-0z.) package feta cheese
1 tbsp. parsley
2 tbsp. Ground pepper
1 (8-oz.) bottle Italian dressing
COOK pasta according to package
directions. Rinse with cold water,
drain and set aside. Combine
broccoli, cauliflower, scallions,
turkey ham and olives. Add cooked
pasta and mix. Add feta cheese,
parsley, pepper and Parmesan cheese;
mix thoroughly. Shake and pour
entire bottle of Italian dressing,
mix thoroughly. Chill and serve.
Nutrition per serving: calories 210,
fat 8.8 grams.
We Now Have FREE Special Reports
to Answer Most Of Your Legal
Questions…
We’d love to hear from our good
friends and clients who enjoy
reading our client newsletter. If
you have a question regarding Car
Accidents, Work Injuries,
Construction injuries, Motorcycle
accidents ,DUI, or Criminal Arrests
please feel FREE to call us at (847)
854-7700 We have published several
Special Reports that you can request
at no obligation by calling our
office 24 Hours A Day and leaving a
message on our voice mail. We’ll
send you or your friend our Special
Report for FREE!
Involved in a car crash? Claims
Adjuster calling you requesting a
recorded statement? Call for your
Free Information Guide authored by
David N. Rechenberg entitled “What
Questions to Ask when the Claims
Adjuster Calls”.
Know a friend who was arrested
for DUI? Offer them great advice!
Tell them to call David Franks at
(847) 854-7700.
www.McHenryCountyDUILawyer.com.
Congratulations To Our Client Of
The Month!!!
Every month, we
choose a very SPECIAL client. It’s
our way of acknowledging our great
clients and saying thanks to those
who support our firm by telling
others about us. This month’s Client
of the Month is Sigmund Hirsekorn!
We’re treating Sigmund and his
lovely wife Linda to the movies!
Getting to Know the Lawyers at
Franks &Rechenberg, P.C.
Hello! I am David
Franks. My wife, Andrea, works as a
program manager for Hospira. Before
that, she worked for Abbot
Laboratories, also as a program
manager. When not working at her
“day job”, she works as a Mary Kay
consultant, and chauffers our
8-year-old daughter, Miriam, to
various activities.
Kevin, our son, is
a senior in high school at the
Illinois Mathematics and Science
Academy, and will go to college next
year. He is very involved in many
school activities and is interested
in most subjects, when he is not
sleeping late on weekends or staring
at a computer screen. He wants to
study to become a doctor.
Miriam, our
daughter, is in second grade. She
loves school, and enjoys reading and
math. She has an “artsy” streak and
likes to draw and sing. Miriam is
involved in cheerleading, and will
soon take dance lessons. We don’t
know if she will play saxaphone
(dad’s instrument) or flute (mom’s
instrument).
A Word of Thanks…And a Great BIG
Welcome To Our Family Of Happy
Clients!
We would like to
welcome all our new clients to our
firm and “Thank You” for being our
client. If you would like to receive
a FREE Auto Accident Handbook just
call our office at (847) 854-7700.
When you call for your booklet, make
sure to get one for each car in your
family. It’s a great idea to have
one in every car.
www.FnRlaw.com
Mission Statement
It the mission of
Franks & Rechenberg, P.C. to
continuously earn our reputation as
a pre-eminent local law firm by
always providing our clients with
responsive, zealous, cost-effective
and highly competent legal service
and representation, in a
professional, courteous and
respectful manner.
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