SISTERS OF THE FAITH ™» Self Improvement

Super Mom vs. Abiding Mom

COREN BURCH — Tue, 12 Apr 2011 13:02:55 +0000

As a moms, we all want to do what’s best for our household. We often have a picture in our heads of what a “good” wife and mother should be. Our houses should be immaculate, dinner on the table as soon as our husband walks in the door, our children ALWAYS behaving and excelling academically, we are never lacking spiritually and we are the epitome of what a church missionary should look like, the list can go on forever! We compare ourselves with the moms that “have it all together”. Not realizing how that mother may struggle in some areas of her life. Sometimes the frustration and discouragement of thinking that you are not enough and feeling like we will never reach our goal can be quite overwhelming.

There comes a point in time where we have to re-align ourselves with God and His vision for our lives. What is He most concerned with? What makes Him smile when sees what has been accomplished at the end of the day? What are the things in our lives that we can’t seem to let go of or struggle with that God is trying pry out of our hands? Peace often escapes us because our priorities have been thrown off balance and we measure ourselves by everyone’s standards except God’s.

I found this wonderful chart that really begins to get to the heart of the matter. I enjoy it’s simplicity (sometimes we make things really complicated). This is posted on my refrigerator as a constant reminder that my goal in life is to be a woman who abides in Christ. Not someone who works tirelessly on activities that won’t mean much in the end. Now that I have finished rambling (LOL), please read an enjoy!

P.S. A special thanks to Erica from Confessions of A Homeschooler. Thanks for sharing this and allowing us to share it with others!

http://confessionsofahomeschooler.blogspot.com/2010/02/super-mom-vs-abiding-mom.html

Growing Your Capacity to Love

admin — Fri, 05 Mar 2010 05:15:59 +0000

Growing Your Capacity to Love
By Greg Baker

We’re all born with the capacity to love. After all, we are born in God’s image. For some, that capacity is limited only to self, which usually makes it difficult to love others. In a nut shell, our capacity to love is dependent upon our ability to absorb, accept, and deal with being hurt by someone else.

Loving someone isn’t the euphoria and paradise that so much of our main stream philosophy tends to portray. In fact, the more love you give someone the greater the chances will be that they’ll hurt you. It doesn’t mean that they will do so intentionally, but either way, their ability to hurt you emotionally, psychologically, and even spiritually increase proportionally to the degree of love you show them.

If you truly love someone, you make sacrifices for them. You open yourself up to them and tie parts of yourself to them emotionally and spiritually. This is a big deal. Getting cussed out by a stranger doesn’t hurt near as much as being cussed out by someone you really love.

So, if you love, then you’re going to get hurt. This isn’t something to be afraid of, nor is it something that you should ignore. It is just a fact of life. I would rather love and be hurt than never to love and never to be hurt. Not loving someone does more damage to your spirit and emotions than being hurt by someone you do love.

The benefits of loving people can far out strip the down side of being hurt. If you have enough people that you are loving, you always have people to retreat to when another of them hurt you. But loving people gives you a much more positive outlook on life. It allows you to experience peace with your surroundings and circumstances. Yes, love people. It is so worth it.

HOW TO GROW YOUR CAPACITY TO LOVE

The more pain and emotional trauma you can absorb and deal with the greater your capacity to love others. It sounds like a rotten trade off, but it’s not. If you can’t handle being hurt, you’ll build walls between you and people. You’ll withdraw into yourself, carry a chip on your shoulder, and generally push people away. You won’t experience a close relationship, and it could lead you to begin to hate yourself.

I pastor a Church and I look to love every one that steps in the doors. This means that each of them, in their own way, has the ability to hurt me. I accept that. And, indeed, I’ve been hurt by many of them. But I strive not to take things so personally in life. I try to be a shock absorber. I don’t crack under the pain, I just absorb it and shunt it off.

You keep so many more relationships if you can do that. I can’t recall the times that I’ve managed to strengthen a relationship because I absorbed the pain inflicted on me by someone else. If husbands would learn to do this for their wives, they would have the position and ability to strengthen their marriage to such a strong degree. If wives could learn to do this for their husbands, they wouldn’t feel so alone and find they have a unique position to strengthen their marriage.

When you get hurt, you get defensive. You take a position and start lobbing verbal artillery shells at the object of perceived attack. Instead of absorbing the hurt and looking for a solution, injured people usually make the situation even worse. You start building walls that shuts out everyone.

TIPS AND SUGGESTIONS

1. Don’t take things so personally.

2. Don’t focus on your pain. Instead, focus on the other person and what might be done to fix the relationship. If you can repair the relationship, your pain will be relieved.

3. Think of yourself as a shock absorber. Look for the best in people instead of the worst.

4. Don’t quit because you get hurt. You only got hurt because you cared. That in itself is worth the price.

5. If you handle it right, you have the opportunity to strengthen the relationship.

6. Remember, you’ve probably hurt people too.

The larger your capacity to love, the greater your happiness can be. Oh, you’ll get hurt here and there, but dealing with it right will allow you to retain your joy.

Please visit our website at: http://www.fitlyspoken.org For more books and resources to build Christ honoring relationships, express yourself, and develop stronger communication and social skills.

Article Source: http://www.faithwriters.com-CHRISTIAN WRITERS-MAKE A WEBSITE

Senior Weight lifting Wonder!

COREN BURCH — Wed, 27 Jan 2010 21:49:39 +0000

Okay ladies, if this doesn’t motivate you I don’t know what will. This video speaks for itself. You’ve got to see this..

http://www.youtube.com/watch?v=w6az9Kb0B-I

Good Health God’s Way

admin — Mon, 12 Oct 2009 04:01:00 +0000

The God’s Pharmacy email has been around the world wide web numerous times but it is still a great reminder of how we should remember to take care of these bodies that God has given to us. Enjoy!

1. A sliced Carrot resembles the human eye including the pupil, iris, and radiating lines. Science indicates that carrots help protect the vision, especially night vision. WHFoods: Carrots

2. A Tomato has up to four chambers and is commonly red. Tomatoes are rich in lycopene and helps prevent heart disease, prostate cancer, breast cancer and more. Tomato juice can also reduce the tendency toward blood clotting. WHFoods: Tomatoes

3. Grapes hang in a cluster that resembles the shape of the heart. The stronger the color of the grape is, the higher the concentration of phytonutrients. Grapes prevent heart disease and reduce platelet clumping and harmful blood clots. WHFoods: Grapes

4. Walnuts resemble the brain, mimicking the wrinkles and folds of the neocortex. Research suggests that walnuts may reduce the risk or delay the onset of Alzheimer’s disease. Walnut – Wikipedia The high concentration of omega-3 fats in walnuts promotes healthy brain function. WHFoods: Walnuts

5. Kidney Beans, true to their name are kidney shaped. They provide nutrients that are helpful to the human kidneys. Kidney beans contain molybdenum, which helps sulfite oxidase to form and is responsible for detoxifying sulfites WHFoods: Kidney beans. Animal research has shown that chronic renal failure has been associated with oxidative stress Sulfite-mediated oxidative stress in kidney cells.

6. Celery has a bone like appearance and is rich in silicon and Vitamin K, which are needed for healthy joints and bones Gillian McKeith You Are What You Eat

7. Avocados were used by the Aztecs as a sex stimulant and the Aztec name for avocado was ahuacatl, meaning “testicle” History of Avocados. An extract of avocado impedes the growth of both androgen-dependent and androgen-independent prostate cancer cells. WHFoods: Avocados

8. Figs have a rich history and often been referred to as a sexual food, this is partly symbolic due to the appearance of the fruit. Figs are loaded with seeds and when halved, many note a resemblance to female genitalia. The Hindu name for fig is anjeer and research has shown that anjeer is helpful for sexual weakness Ficus carica – medicinal plants. Figs have also been mentioned as a source helpful for male fertility and motility. Health-info.org

9. Oranges, Grapefruits and other Citrus fruits have been compared to the appearance of female mammary glands. These fruits contain nutrients that are helpful in the fight against breast cancer. Health Benefits of Citrus Limonoids Explored

10. Sliced Onions resemble skin cells and contain quercetin. Studies have shown when treated with a combination of quercetin and ultrasound at 20 kHz for 1-minute duration, skin and prostate cancers show a 90% mortality within 48 hours with no visible mortality of normal cells. Quercetin – Wikipedia, the free encyclopedia

11. Sweet Potatoes resemble the pancreas and have a low glycemic index count, which is beneficial for diabetics. North Carolina Sweet Potato Commission

12. Olives resemble ovaries and may help reduce hot flashes in women going through menopause. WHFoods: Olives Research indicates that Olive Oil may reduce ovarian cancer by 30%. ACS: Olive Oil May Lower Ovarian Cancer Risk

It’s been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish… all before making a human. God made and provided what we’d need before we were born. These foods are best and more powerful when eaten raw. God left us a great clue as to what foods help what part of our body!

	A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye… and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
	A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
	Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
	A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
	Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
	Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
	Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female – they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (mo dern science has only studied and named about 141 of them).
	Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
	Sweet Potatoes look like the pancreas and actual ly bal ance the glycemic index of diabetics.
	Olives assist the health and function of the ovaries
	Oranges, Grapefruits, and other Citrus fruits look just l ike the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
	Onions look like the body’s cells. Research shows onions clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. Garlic also helps eliminate waste materials and dangerous free radicals from the body.

Escape to Sisterhood II

LaToia Brown — Thu, 03 Sep 2009 02:03:48 +0000

Ladies call, text, email or Tweet your mother, sister, auntie and your best girlfriend. It’s time for some rest, relaxation and most importantly information. Pack your bags and prepare yourself for an exciting weekend in, Wrightsville Beach, N.C, to uplift and empower women of all ages. Join the fun from Friday October 9, 2009 through Sunday October 11, 2009 for Escape to Sisterhood II with lovely accomodations provided by Shell Island Resort.

Escape to Sisterhood is geared towards renewing the mind, body, and spirit within women. Oftentimes, women devote so much time to family, work, and friends, that they often neglect themselves. The organizers are devoted to making this weekend change those mindsets, as they venture to renew the “strength within us” through workshops, networking, fitness, and relaxation.

This great gathering will feature keynote speaker Evangelist Ericka D. Jackson, vendors and entertainment. For more information call 910-473-0239, visit Escape2Sisterhood.com or check out the links below:

Escape to Sisterhood II

2009 Escape to Sisterhood participant package

Godly Girls Invest in a Good Girdle

admin — Mon, 24 Aug 2009 06:51:42 +0000

Godly Girls Invest in a Good Girdle
By Valerie Ralston

How many times have you read Proverbs 31 and wondered, “How can I possibly be this woman?” Well I have good news for you! The Bible is like a mirror, as you look into it, and start appropriating what it is reflecting back to you, you begin to resemble more and more what the Word says you are! In light of this, I want to share with you one of the “reflections” God has shown me.

Proverbs 31:17 (Amplified Bible) says, “She girds herself with strength [spiritual, mental, and physical fitness for her God-given task] and makes her arms strong and firm.”

While reading Proverbs 31 countless times, I continually found myself feeling like this verse was a speed-bump. I would be reading along, but would come to verse 17 and feel like God was trying to get me to slow down and hang out on this verse for a while. The word “girds” captivated me and I knew the Holy Spirit wanted to reveal something to me. The word gird means: to enclose, to surround, to equip, to clothe. It’s where we get the word girdle. It means to invest, which is to furnish w/power, privilege & authority! Honey, when you get your girdle on, you are furnishing or clothing yourself with God’s power, privilege and authority!!!

As I read this verse, God directed me to something I had not paid much attention to before. It says, “She girds herself.” So who does the girding? The godly woman that is being described. You see, it’s my job to gird myself! It’s not someone else’s job to gird me! It’s not my pastor’s job to gird me! And guess what?! It’s not even God’s job to gird me! It’s my job! Have you ever tried to put on a girdle? Let me tell you it takes some effort! Now imagine trying to put it on one of your sisters! I don’t think so! You know, there are just some things you have to do for yourself! I love that God did not make us robots, obeying pre-programmed commands, but instead, as a loving Father calls us to a loving relationship based on us choosing Him.

In the Amplified Bible, the strength she girds herself with is described as 3-fold, it says “spiritual, mental, and physical fitness for her God-given task”. She doesn’t neglect any of these areas because she understands that all 3 have a part in her fulfilling everything that God has for her.

Listen to this definition of gird: to prepare oneself for action. She prepares herself for action so she will be ready for God’s use!

She prepares physically she strengthens her body why? Well it’s not only so she can be looking and feeling good, although that is a benefit of physical fitness. No, her 1st reason for physical fitness is to be strong for her God-given task. You know it’s going to take some physical strength and stamina to fulfill God’s assignment for you.

She prepares mentally strengthening her mind. She understands learning doesn’t end with graduation! We should constantly be growing & learning as long as we have breath.

She prepares spiritually how? Here are 2 ways: first, getting God’s Word in you, and speaking that Word out; and second, developing a daily prayer time, praying in the spirit and in your understanding.

Girls, one of the best investments we will ever make is in a good girdle! Only you can make that investment, nobody else can do that for you. Let me encourage you that whatever the cost of investment of your time, your talent, your heart to your Creator will have eternal benefits for both you, and everyone God wants your life to touch. So come on girlfriend! Get your girdle on!

Valerie Ralston’s more than 16 years of ministry, teaching, & living out the principles established in God’s Word enable her to teach with passion, humor & conviction. Her message is straightforward, extremely real, & will inspire you to be the one of a kind original God intends for you to be.

Article Source: http://www.faithwriters.com-CHRISTIAN WRITERS-MAKE A WEBSITE

Chris Brown asks for Forgiveness

LaToia Brown — Tue, 21 Jul 2009 19:03:47 +0000

Earlier today, triple threat entertainer, Chris Brown, spoke publicly apologizing to his fans for his “unacceptable behavior.” In February of this year, the R&B sensation and his then girlfriend and fellow entertainer, Rihanna, were involved in a domestic dispute. According to a search warrant in the case, Rihanna, 21, read a three-page text message from a woman on Brown’s phone, which led to an argument. Brown – who was charged with two felonies – allegedly tried to force his girlfriend out of the Lamborghini they were in, and hit her head against the passenger window.

Both parties remained silent about the incident and even reunited briefly. Brown avoided doing time with a plea agreement. Brown shared in the past that he had witnessed domestic violence first hand throughout his life. He never expected to become “one of those people.” While Rihanna’s career has continued, Brown has kept a low profile. His music was yanked from many radio stations and records sales dropped tremendously. Many people (including believers) have shared varying opinions on whether or not Brown should continue his career and questioned his responsibility as a role model.

Chris Brown, as well as other entertainers, are in a position to influence our culture in major ways. Our culture and its idolatrous nature (like the children of Israel) likes to put people up only to be disappointed when they “fail” us. Instead of looking to our Heavenly Father we exalt men and idealistic or utopian caste systems that give our flesh something to strive for.

Before we get the splinter out of Chris Brown’s eye we need to get the planks out of our eyes. We may not be abusers but, we have some areas where we have allowed the enemy to get a foothold and we close our eyes to them. This leads to stumbling blocks that we trip over and we cause others to trip over them as well. Blessed are the merciful for they shall obtain mercy. We all deserve God’s wrath, no matter what the sin but, 1 John 1:9 reads, If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness.

In life, we often seek the approval, validation and forgiveness of our peers and never want to be ostracized. No one wants to be remembered for the negative or unflatterering behaviors that we exhibit. We must remember that we should not define ourselves by man’s standards, but by God’s. Matthew 6:14-15 Let’s pray that Mr. Brown has sought God’s forgiveness and receives the new life that is available to us all through Christ Jesus.

Just imagine what would happen if some of the most influential entertainers came to Christ. How many of their fans would follow them? Remember, love the person, hate the sin.

37 Then saith he unto his disciples, The harvest truly is plenteous, but the labourers are few; 38 Pray ye therefore the Lord of the harvest, that he will send forth labourers into his harvest. Matt 9:37-38 (KJV)

PRAY FOR MORE WORKERS…

6 Ways Anyone Can Lose a Few Pounds This Summer

COREN BURCH — Wed, 06 May 2009 19:32:59 +0000

by Lisa Copen

[1] Switch to Sugar-Free Sodas
According to the American Dietetic Association, eliminating soda alone could help you lose 11 pounds per year and the less you drink the less you will crave it. Consider a soda a splurge, like a dessert, and choose the low-calorie options. Coca Cola recently released Diet Coke with Splenda, which is considered a better option than aspartame to many weight watchers as well as Coke Zero, which tastes a lot like Coca Cola, but without the sugar.

[2] Eat a Salad First
In a 2004 study published in the Journal of the American Dietetic Association, Dr. Rolls reports that women on average ate 7 percent less pasta if they first had one and one half cups of salad with reduced fat or non-fat dressing. If only her name wasn’t Dr. Rolls!

[3] Drink Water
Few people get enough water and certain medications can make you even more dehydrated. If you want to burn more calories, drink it chilled. One gallon of ice water will help you burn 200 calories more than if it was room temperature. You burn about 1 calorie per ounce of chilled water that you drink. Always have bottles of water with you, especially in the car on hot days. You’ll be less likely to run through a drive through and get a soda.

[4] Get a Pedometer
It’s actually a fun way to watch the calories you burn. 1000 steps equals 50 calories burned, so wear it on your errands and it just may motivate you to add a few extra steps to your daily routine. For under $20 you can get one that has an automatic voice tell you how many calories you’ve burned and inform you when you’ve met your exercise goals.

[5] Get More Sleep
According to many studies, just one week of sleep deprivation reduces the production of the growth hormone that helps control the body’s proportion of muscle to fat. When the body produces less of this hormone, there is a tendency for the body to store fat.

[6] Buy Controlled Servings of Food
Okay, so if you have to snack, spend the extra few cents on the new 100-calories packs of cookies or crackers, the small cans of cola that are just 100 calories, or the mini-bags of popcorn. The calories are easy to keep track of, you won’t be tempted to overeat – just don’t open that second bag!

===============

19 ways to burn calories in 15 minutes!

Watching TV=16 calories
Passenger in car=16 calories
(50+ if your teen is driving)
Kneeling in prayer=16 calories
Taking a bath=24 calories
Talking on phone=24 calories
Family picnic (without
arguing)=24 calories
Computer work=24 calories
Pumping gas=32 calories
Making Beds=32 calories
Grocery shopping=37 calories
Dusting=40 calories
Clearing dishes from table=
40 calories
Stretching=40 calories
Picking flowers=48 calories
Walking 3 mph=52 calories
Vacuuming=56 calories
Carrying infant=56 calories
Hula dancing=71 calories
Jogging in water=127 calories
* Based on a female, age 45, 5’4″, 140 lbs.

Source: http://www.faithwriters.com/article-details.php?id=42297

We’re On Our Way!

LaToia Brown — Sat, 21 Mar 2009 19:44:07 +0000

Congratulations to everyone that has joined our group for the 50 Million Pound Challenge. We have taken our first step toward getting our physical bodies into tip top condition. If we are to be soldiers in God’s Army we need to get these bodies that we have leased (since we are not our own, having been purchased with a price) into shape. We have kingdom business to attend to so lets get prepared. I encourage each of you to take advantage of the free meal planner. I will begin to log all of my meals and physical activity to measure my progress and I encourage you to do the same. I look forward to hearing your success stories and testimonies of victory.

Wanna Live Until 100+…

LaToia Brown — Thu, 26 Feb 2009 18:32:02 +0000

We’ve all wondered with amazement about how so many biblical figures lived well into triple digits. How could they accomplish this without all of the medical and technological advances that we have today? Here are a few tips I found to help us along the way.

10 Health Habits That Will Help You Live to 100

You don’t need to eat yogurt and live on a mountaintop, but you do need to floss

By Deborah Kotz

Posted February 20, 2009

The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study published in the British Medical Journal of 20,000 British folks shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you’ve sidestepped genes for truly fatal diseases like Huntington’s, “there’s nothing stopping you from living independently well into your 90s.” Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls’ lifetime risk calculator to see how long you can expect to live.

1. Don’t retire. “Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement,” says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. “After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables,” he says. “They’re never really inactive.” Farming isn’t for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.

2. Floss every day. That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. “I really do think people should floss twice a day to get the biggest life expectancy benefits,” stresses Perls.

3. Move around. “Exercise is the only real fountain of youth that exists,” says Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. “It’s like the oil and lube job for your car. You don’t have to do it, but your car will definitely run better.” Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. “And the benefits kick in immediately after your first workout,” Olshansky adds. Don’t worry if you’re not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you’re not into weight lifting.

4. Eat a fiber-rich cereal for breakfast. Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. “Those who do this have a lower incidence of diabetes, a known accelerator of aging,” he says.

5. Get at least six hours of shut-eye. Instead of skimping on sleep to add more hours to your day, get more to add years to your life. “Sleep is one of the most important functions that our body uses to regulate and heal cells,” says Ferrucci. “We’ve calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours.” Those who reach the century mark make sleep a top priority.

6. Consume whole foods, not supplements. Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there’s no evidence that taking pills with these nutrients provides those antiaging benefits. “There are more than 200 different carotenoids and 200 different flavonoids in a single tomato,” points out Ferrucci, “and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about like lycopene or vitamin C.” Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.

7. Be less neurotic. It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. “We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles,” says Perls. “They are great at rolling with the punches.” If this inborn trait is hard to overcome, find better ways to manage when you’re stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

8. Live like a Seventh Day Adventist . Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it’s important to cherish the body that’s on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They’re also very focused on family and community.

9. Be a creature of habit. Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. “Your physiology becomes frailer when you get older,” explains Ferrucci, “and it’s harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol.” This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.

10. Stay connected. Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that’s particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. “They’ll tell you if they think your memory is going or if you seem more withdrawn,” says Perls, “and they might push you to see a doctor before you recognize that you need to see one yourself.”