Sweet, sweet vacation!

A little time away is always a good thing, no matter how much you love your job (and I REALLY do!) My family and I took a trip to Houghton Lake and enjoyed lots of playing in the water, long, relaxing mornings, and long runs by the lake. It was so nice to recharge our batteries and make lots of fun family memories.

I missed posting while I was gone but did lots of reading and brainstorming for future posts while I was away. So look for more future recipe postings, favorite exercises, and more helpful hints!

Make a splash!

Did you know that swimming for one hour burns approximately 700 calories!? So this summer, as the weather heats up, jump in the pool and cool-off while working out! If you aren't a 'regular' in the pool, follow these tips...

Start small! Don't just jump in and try to swim for a half hour. Do two full laps (back and forth equals one), pause to catch your breath, and repeat three times. Try to practice two or three times a week and work up.

Perfect your form! Use every other lap to do a different drill: Hold a kick board to concentrate on your kicking, or swim with a buoy between your legs to work on your stroke.

Build it up! When swimming 300 yards feels easy, increase your total distance by up to 10 percent per week.

Stay safe and stay cool this summer while burning up lots of calories!

Happy 4th of July!

I hope as the holiday approaches you celebrate our country's independence and your journey to good health. Celebrate yourself by ackowledging your hard work and commending yourself on your committment to your being healthy body, mind, and soul.

We'll all need a little pat on the back, so take this opportunity to celebrate- heck set off a few fireworks for yourself! :)

Summer Offerings

Take 5 minutes today to examine your diet... how could you get more fruit and vegetables into your day? Summer provides us with delicious and fresh produce, how could you capitalize? Could you add one cup of fresh watermelon into your mid morning snack? Could you grill fresh nectarines and pineapple for a sweet summer dessert? What about grilling fresh asparagus or summer squash to accompany your lunch or dinner?

Summer has given us so many delicious and natural offerings, take advantage and nourish your body!

Check out these websites for other summer recipe ideas!

http://www.recipezaar.com/310132

http://www.recipezaar.com/215376

http://www.recipezaar.com/65096

Today's Challenge!

Today's challenge...

How can you get a total of 20 minutes of movement/ activity into your day today? Exercise is a bonus for your day, but doesn't count for this challenge!

Here are a few ideas of how to move with a purpose today:
1. Take 3 minutes to walk/ jog up and down the stairs
2. Time yourself in the grocery store- try to do your shopping in 1/2 the normal time by walking fast up and down the aisles.
3. Play tag with your kids (or your spouse!)
4. Chase your dog around the yard
5. Clean your house (vacuum, sweep, mop, etc.) in 15 minutes instead of 40.

So good luck and post any other ideas you came up with to get more movement today!

Food as Fuel

Take a second to think about the last couple meals you've eaten... were they healthy? Were they balanced? Were they driven from stomach hunger or head hunger? (Stomach hunger is legitimate hunger, head hunger comes from anxiety, thirst, fatigue, sadness, etc.) We can fall into bad habits when we look at food as a reward or as a comfort instead of fuel.

Take for example your car, it would probably run if you put a mixture of water and gasoline in the tank right? It wouldn't run well or last very long, but you could probably get a few miles out of it. Our bodies are exactly the same way. We can exist and get through the day when we nibble on sugars and simple carbs, but we fatigue quickly and need frequent fill-ups to make it through. On the other hand, if you put a high-quality gasoline into your car's tank, it would run more efficiently and you would get a longer life out of the car. Same thing is true with our bodies! When you eat quality foods such as whole grains, low-fat proteins, and high fiber vegetables and fruits, you can be pushed a little further physically, mentally, and spiritually.

So, even though low-fat chocolate cake might sound great, it's not fuel. Low- fat ice cream might tempt you, but it's NOT fuel! AN occasional treat is acceptable from time to time, but sugars, simple carbs, and fats shouldn't be your primary nutrition source. Fuel your body, mind and soul and watch your life change!

Let it BE

I heard a new term the other day that got me thinking. The term was "exercise dependent" and the author was TV talk show host Elisabeth Hasselbeck. She was referring to her previous need to run six miles everyday in order to "feel good." If she skipped a day or ran less than 6 miles she felt bad throughout the day and regarded herself negatively. She depended on exercise to provide her with the feeling of worth to get through the day. This got me thinking... does exercise run my life or do I run it? When we find our worth in the things we do, we often forget that we are GOOD just are we are. We are human BEINGS, not human doings. So whether you worked out hard today or gave yourself the day off, be gentle and kind to yourself and take time just to BE today.