Get Healthy - Exercise and Nutrition

Chocolate Ball Revenge

2008-12-21T01:51:00.001-08:00

So, I just wrote in my last blog that I've been obsessed with chocolate balls. Chocolate balls are a really easy dessert that you don't even have to cook. They come in a bag and you mix the batter with water and oil, put them in the fridge and pop them in your mouth. Healthy? No, they are definitely not healthy. So, now that I let myself go today and ate maybe four - ok, I'll be realistic - maybe 10...I have to figure out what to do with myself! At first, I was going to calculate how many calories I consumed and then work off that many calories tomorrow.

And then I decided to be human. Ok - so I goofed...so I like the chocolate balls a bit too much and I need to remember next time to feed the extras to.............anyone but myself! So, I will exercise tomorrow just like I try to do everyday and I'll survive. And I won't - I repeat I won't - get on the scale tomorrow and be even more horrified with myself than I already am. I do think that's it very important to put our health in perspective. So, sometimes we fall off the wagon and sometimes we indulge. It doesn't mean that we are bad, nor does it mean that we can't get back on. It also doesn't mean that we've gained a hundred pounds. Good lessons to learn on a night when I'm full of chocolate balls!

Exercising in Winter

2008-12-09T23:12:00.000-08:00

How do you make sure to get enough exercise in the winter if you usually exercise outside? Many of you might use treadmills and only exercise indoors - and you don't have a problem. But, for those of you who like to walk, run and be outside, the winter can be very trying. Here are a few suggestions:

1. Go to the mall. I'm always amazed when I go to the mall early, that there are so many people walking there! Some malls even have walking groups to bring walker together. You can stay fit and have fun in the winter with a walking group.

2. Time your exercise - Unless you live in Maine or Vermont, there aren't that many days when you can't find a way to be outside. Don't exercise at the coldest times of day. Try to get out in the middle of the day so that it's less cold. Similarly, jump at the better weather if you have a flexible schedule. If it's rained for two days and suddenly the sun is out - run for it and have fun enjoying the better weather while you can.

There are many ways to stay fit in the winter. No one has an excuse to stop moving - you just have to find the right plan and stick to it! Get moving and enjoy!

Chocolate Balls

2008-10-06T05:39:00.000-07:00

So, I usually use this blog to write about health and things that we can all do to be healthy. But, today I feel like a bit of a hypocrite. How does someone go about writing about health when they have been stuffing their face with chocolate balls all day? What, you may ask, are chocolate balls? Unfortunately, my answer may send you running for the pantry with a sudden urge for chocolate, which is certainly not my job as a health blogger. Oh dear...what is one to do? Well, chocolate balls are a delicious dessert that I make frequently with my kids. They actually come as a mix, similar to a cake mix or pancake mix. You throw the powdery batter into a bowl, mix in water and oil and then roll the batter into small balls and put sprinkles on top. There is no cooking involved here - just put them in the refrigerator, let them harden, and you have chocolate balls.

I don't generally have a sweet tooth and I don't have trouble resisting desserts. But, for some reason I just can't get away from these chocolate balls. It might be their size - each one is so small...you just assume it won't hurt. And then one turns into two...and you know how that goes. So, I've been trying to resist them all day and hoping the kids would gobble them up. The temptation is terrible! I vow not to make them again for at least...well...at least another week. How's that for commitment?

The Joys of Brussel Spouts

2008-07-28T06:08:00.000-07:00

Ok, so you might be laughing now. Brussel spouts? You say. Yes. My kids actually love brussel sprouts. They are a delicious and very nutritious food that the whole family can love. How do you make brussel sprouts delcious? Here are some ideas. Similar to tofu, brussel spouts take on a lot of the taste of what they are placed in. So, I often make them with soy sauce. Put the brussel sprouts in a skillet and cook them in soy sauce - you don't need any oil or anything else - just soy sauce. They end up soaking in the flavor of the soy sauce and being delicious. You can also saute them with mushrooms, onions and butter or margarine. Also delicious.

Other ideas for brussel spouts are in the oven. Bake brussel sprouts with a little margarine and then put them over baked potatoes for dinner. Delicious and crunchy. There are many ways to use your favorite vegetables, or to discover new ones that can become your favorite. It just takes a little bit of creativity and some experimentation and you can be eating healthy, great vegetables every day of the week!

One extra tip - it's very important for your kids to think that everything is delicious. If you tell them from a young age that brussel sprouts and tofu and everything else are delicious, then they will try these things. They may not end up liking them - but the more things they try, the more of a chance they give themselves. And this can make the difference.

Fresh Air and Sun

2008-05-15T04:55:00.001-07:00

We've just survived another round of jet lag in my house, and I believe strongly that fresh air and sun helped us to recover. These two things are incredibly important in our lives, and we often take them for granted. How many people say in the middle of the day, "I must get outside! I need some air!" It's very important, especially if you work inside all day long, to take a few minutes to escape during a lunch break and to take a short walk. Most of us don't get enough time outside and it shows. Our children are often antsy and overly energetic and we tend to sit in front of a computer screen feeling lethargic and frustrated.

So, when the kids had jet lag, I dragged them outside virtually the entire day. I figured that the fresh air certainly couldn't hurt, and it could probably help to wipe them out and get them back into sleeping at the right time. Once we started doing this, the outside became like oxygen for the kids. They woke up in the morning begging for the park and asking to go bike riding. Yes, it has been a bit tiring for me, but it's wonderful to see them up and out so much. I'm hoping to be able to continue this during the school year. It's obviously more difficult when they have long school days and shorter amounts of sun with the winter, but it's still important to get out. So, get up, get out and get moving!

Winter Blues

2008-04-23T05:34:00.000-07:00

Fall is here and it's beautiful outside. At least in most places...but we all know that the winter is coming. It's important, especially now that the kids are in school and interacting with so many people, to try to keep everyone healthy. Nice idea, but how do you do this? Here are some suggestions:

1. Wash your hands! Your children need to get in the habit of washing their hands often. When they come in from the park, when they wake up, when they go to sleep, and before they eat they must wash their hands. Of course, they need to wash them after the barthroom as well.

2. Vitamins - Not everyone agrees that these do anything, but some families like to give their kids multi-vitamins. They can't hurt, afterall, and they may help to keep your kids healthy.

3. Eating right - This is probably the most important thing to do to stay healthy. It's very important to continue to eat well in the colder months. We all want to sit with a huge piece of bread and a warm bowl of soup, and then have hot chocolate. Continue to give your kids fruits and vegetables and to have them in your diet as well. Eating well is very important to staying healthy.

Get ready for winter now and stay healthy!

Jet Lag

2008-03-16T08:08:00.001-07:00

There is definitely nothing healthy about jet lag. Nothing. Period. End of story. We just returned from an international trip, and I've been finding that jet lag is the culprit for my dieting downfall. It's not easy to be up all night long, watching the kids, and keep myself from eating. And what do I want in the middle of the night? Junk. That's what is going to feed my head that's spinning and my nerves that are shot. So, I found that I spent the first few nights indulging in all sorts of terrible things - ice cream tastes wonderful in the middle of the night. There must be something magical about ice cream that makes it transform into a nurturing blanket of calm at 3:00 am. But, the next morning, that calm is certainly gone, and the pounds aren't.

So, what is one to do? First, I started to get the kids into a routine and forced myself to do so as well. Munching isn't quite as tempting if we are going to sleep at 12 as it is at 4 am. Next, I made myself actually evaluate my level of hunger before I indulged. Was I really hungry or just bored and tired? And what did I really need? During the day, I started to cut up all sorts of vegetables, so that at 2 in the morning when I had a baby in my arms, I could grab for something healthy rather than another cookie or granola bar. Fortunately, we are all sleeping again and this issue is behind us. Hope it helps any of you who are travelling or returning now that the summer is ending!

Moderation - Even with Drinks

2008-01-22T01:32:00.000-08:00

So, I've recently jumped back into drinking coffee head first. I had tried to steer clear of the many, many coffee houses in my neighborhood and to avoid both caffeine and caloric drinks, but it was too good to be true. I was doing the South Beach diet for awhile and was really trying to stick to everything that it advocated. And it worked. I lost 20 pounds and my husband lost 25. A miracle! Amazing! And then we went on a three week vacation and we said to ourselves before we left that we hoped we wouldn't gain it all back. It's not easy to juggle eating out all the time with a diet and being on the go with eating a no-carbs menu.

What I found has been very surprising. Even though I've added a few more cokes to my routine and I've had a few too many coffees with delicious additives, I've still managed to maintain my weight. No, I didn't go crazy and eat and drink everyday whatever I wanted. But, I had figured that I had to either be 100% or 0% on this diet. And I've found that there is room in life for moderation. Although it's certainly preferable to drink only water all day long, one or two cokes or coffees a week isn't going to send me off the deep end. And that is very satisfying news!

For Love of Chocolate

2008-01-03T01:24:00.000-08:00

I was on the South Beach diet about four months ago, and now chocolate seems to be calling my name. What is one to do when a certain undesirable food just won't leave them alone? It's definitely been a difficult few weeks. Fortunately, I'm still exercising like I was and I'm still eating, in general, as I was...but the darn chocolate is calling my name. So, I've come up with a list of a few options that I have, and that you probably have if something starts to call your name.

1. Listen to it in moderation. There is nothing wrong with having a little bit of chocolate (especially if it's dark chocolate) once in a while. When it's more than once in a while...then the problems begin.

2. Try to substitute the chocolate for something else. Maybe you can have some coffee? Maybe a chocolate mint will work?

3. Get it out of the house! Ok - so my husband likes the chocolate and can eat a little at a time. But who cares!? I can't, and I need it out of the house. Period.

These are my first three ideas...I'm trying to think of others as well. Hope these help as a beginning.

Lice - Yuck!

2007-11-27T07:21:00.000-08:00

Lice...it's the worst word in the English language to parents with children in school. We hate lice. What, in reality, is there to like about them? Lice, of course, gets all of us to start scratching our heads as soon as we hear the word. We usually do it subconsciously, not even noticing that we are twitching and scratching. Oh - the joys of lice. No one wants to have lice, of course, but it is important to address this issue as the school year gets under way.

Lice is a very large problem in schools. There are a million remedies out there from special shampoos, to mayonnaise, to rosemary to special sprays. It's important to know what will make you comfortable. Some people don't like putting chemicals on their child's head. Others are only too happy to do whatever it takes to get rid of the pests. The best thing to do is to be preventative. Get a spray from your pharmacy that you can use each morning on your children. Put a little rosemary in their hair in the morning. Shampoo often and comb their hair out with a lice comb. The more diligent and pro-active you are - the lest mess you'll have to deal with later! Stop itching and start acting.

Swim for Your Health

2007-10-10T07:31:00.000-07:00

I've recently discovered swimming. Yes, of course I knew it existed. But, I've never used swimming as a form of exercise or a way to stay fit. Now, since I hurt my back recently, I've been going crazy. There doesn't seem to be an exercise in the world that I can do. I was told, however, that swimming would be alright. And after feeling awful for a number of weeks and thinking I would turn into a blob if I didn't get moving, swimming has become a haven.

It's actually giving me a bit of a meditative edge as well. I find that when I dive into the pool and start the rhythm of doing strokes, the entire world seems to disappear. It's just me, floating in a sea of calm. So, not only am I doing something good for myself, and helping to heal my body, but I'm quieting my mind. Most of us have thoughts that are constantly popping into our heads - people refer to it as the noise in our heads. And it's so hard to turn off that noise. What happens when you swim, however, is that the noise seems to disappear. If I have too much noise while I'm swimming, I veer off course into some hapless soul, or I lose my rhythm. Swimming requires just enough concentration that I can't really think about too much else. And that is a great thing!

Plane Health

2007-09-19T08:29:00.001-07:00

Here are some more tips to help you to maintain your health while flying. Many of us will be flying this summer, and it's important to think about ways to make your flight comfortable and healthy.

1. Walk walk walk. Yes, you can feel badly for the poor person sitting on the aisle seat - but you didn't ask to have the window, so it's not your fault. It's very important to walk around during a flight. Every hour you need to get up and stretch your legs. If you can, you should take a walk around the plane and get your circulation going. This is very important for your legs, your veins and your circulation. Keep moving!

2. Moving even when you can't move. Even when you are seated, you should keep yourself moving to remain flexible and comfortable. Roll your legs and ankles in your seat. Roll your head and your wrists. Keep your body agile and moving during the flight so that you keep your circulation going and keep yourself comfortable.

3. Bathroom. Make sure to drink a lot on the flight and to make bathroom trips whenever you need to. This may sound obvious, but it's very important. Some people don't want to bother their seat mates, and they will just remain in their seats. It's important to drink, to get up to move around, and to go to the bathroom.

Use these tips and have a successful time travelling this summer. Enjoy!

More Flight Strategies

2007-09-04T03:41:00.000-07:00

It's often difficult to maintain your health and to feel good while on a flight. The air is dry, everyone is breathing into the same system and the flight can wear you down. Here are some tips to try to stay refreshed and feeling great, even on a long flight.

1. Bring a moisturizer with you. Planes are incredibly dry. Bring a moisturizer on the flight with you - both for your hands and legs and for your lips. This will help you to prevent chapped lips and to keep your body moisturized throughout the flight.

2. Use a sleeping mask. Sometimes on flights they give you an eye patch to place over your eyes so that you can sleep. Most regular flights, however, don't' give you anything like this. Bring along something to cover your eyes (and to put in your ears) if this will help you to sleep. The more you sleep on a flight, and the more refreshed you are after the flight, the better you'll feel.

3. Water - drink a lot of water during a flight to keep your body replenished. Get up every so often and ask the flight attendant for some water. Sometimes they will even give you an entire bottle if you bother them enough! Drink drink and drink...it's very important.
Keep these three tips with you and enjoy your travel this summer! Bon Voyage!

Flight Health

2007-08-28T07:40:00.001-07:00

It's not always easy to maintain your great, healthy lifestyle when you're high up in the air. Most of us tend to ease up on our diets when we travel for fun - and we generally consider that anything that goes into our mouths during the flight doesn't count. We are in the air, after all. How many calories can count that high up? Unfortunately, the calories still do count, and it's important to think about your health, even when you are 30,000 feet in the air. Here are a few good ideas when flying.

1. Start the flight on a full stomach. It's often difficult to do this, as you have to get to the airport so early these days for flights, and you are busy taking care of all of the check-in issues. If possible, however, eat something healthy before the flight, so that you aren't starving five minutes after take-off.

2. Bring your own food with you on board. The peanuts and coke that they serve you for a snack during flights aren't the best health options. There are really better ways for you to spend your calories. Choose seltzer water over coke and bring your own crackers, fruits, or granola bars for those times when you get hungry. Bring these for the kids as well, as they tend to be hungry a lot during flights.

3. Even if you are travelling far and changing time zones, try to maintain a normal eating schedule. Don't eat every two hours just because you are bored and have no idea what time of day it is anyway. Try to keep a good distance between meals and eat meals - don't just snack away the flight.

Hopefully, these tips will help you to stay on track, so that you can actually enjoy that bikini while you are on your vacation!

Sleep, Glorious Sleep

2007-08-20T02:46:00.001-07:00

I happen to love sleep. I adore it actually. My husband goes on an overnight hike once a month with friends of his during the full moon. They let the moon guide them and light their path and they walk all night long to a destination. A lovely idea and a nice way to bond with friends - but, how in the world do they let themselves give up on a night of sleep? This is the thing that I just don't get. There is simply very little in life that is more important to me now than sleep. Now, I will admit that my view might be skewed a bit by the four children under 7 that I have in my house. OK - so I'm sleep deprived most of the time. But, even before having these kids, I just simply loved sleep.

I learned something interesting about sleep recently. Apparently, the hours before midnight are more important for your health and your sleep than the hours that you sleep after midnight. So, if I sleep from 11-12, that hour was more important than if I sleep from 1-2am, etc. And, many, many people tend to go to bed very late. This effects, among other people, teenagers and young adults a great deal who tend to stay up much later and then to sleep in. Even if they sleep for 8 hours, as they might have, they are not getting as good a night sleep as they would had if they had gone to be earlier. Isn't that interesting? It makes for a good excuse to go to bed earlier - but then again, I never need an excuse! Excuse me, I'm off to bed...

The Sun

2007-08-09T06:08:00.001-07:00

I know we live in the 21st century, and not fifty years ago, but I'm still amazed at how many people don't know the powerful and deadly effects of the sun. The sun kills - period. And even if you really really want to look cute in the outfit and you are dying for that tan - you really and truly are DYING for that tan. It's amazing how powerful the sun's rays are and how quickly you can damage your skin. I slather my kids with sunscreen before they walk out the door to school and camp in the morning. And research has actually shown that sunscreen only lasts for a few hours. So, if you head out for a long hike or a day at the beach and you assume that you are fine, you may not be. It's vital to carry the sunscreen with you and to lather yourself up again after a few hours.

I've known far too many people how have had terrible effects from the sun, and unfortunately, even a few who have died. It's no laughing matter. And balancing the desire for a tan with the desire to live - isn't really a comparison. Furthermore, I've heard people complain that sunscreen is slimy or smelly or doesn't make them feel great. Find a sunscreen that you can live with and stick to that one. It doesn't matter how much it costs or how much of a pain it is to get another one. This is your life we are talking about, and nothing else really matters in this realm. Take care of yourself. Enjoy your time outdoors, but know that you need to also protect yourself. You are the only you that you've got!

Fresh Air

2007-08-02T04:07:00.001-07:00

This is one of the old wive's tales, but I have to say that I think it's really true. Fresh air is a miracle worker. Now, that's not to say that fresh air will cure every problem and set every difficulty on the right track. Nothing like that. But, there is nothing as great as fresh air to clear the mind and get the body moving. I find that I have much more energy in the spring and summer than I have in the winter. It's something about being outside with the kids all afternoon (ALL afternoon) and running around in the glorious air. I also find these days, as I've been eating right and trying to treat my body well, that I must have walk in the morning. It's not an option - it's not something I'd like to do - it's something I must do. Period. And it's great. My day doesn't really start without a morning walk. A chance to see the trees, to hear the birds chirping, to say hi to the neighbors, and to feel alive. And then, once my body has moved and I've gotten some fresh air, I can come inside to my computer and get to work.

Fresh air is really an important thing. If you work all day inside, it's very important to keep this in mind, and to grab a few minutes for yourself throughout the day. Even if you don't tend to take much of a lunch break, run around the block a few times, poke your head outside, at least know what the weather is during the day. Even five minutes in the fresh air can make a difference in how you approach your work and in how you feel. Go ahead and try it out - you'll be surprised how it makes you feel!

Thinking Healthy

2007-07-29T05:20:00.001-07:00

The way that we think about our health and ourselves can be as important as our actual health. The power of the mind is an amazing thing, and it's important to understand how much it can sway our physical state. Many cases have been shown of people getting healthy again or recovering from some terrible illness with the power of their thoughts. Mind over matter. Now, I'm not saying that your back pain will automatically disappear become you think good thoughts, or that your cancer will be eradicated. What I am saying, however, is that good thoughts can't hurt. Period. Ever. And the more that we try to have good thoughts, and we truly believe that we are going to be healthy, the better it will be for us.

We need to think of ourselves as being healthy and believe that we can be healthy. We also have to believe that we deserve to be healthy. Each of us is capable of being strong, healthy and fit. If we are 100 pounds overweight, that isn't going to change overnight. But, if we say that we will never be able to walk one mile, so why even begin? we've defeated ourselves before we even try. If, instead, we walk one block today and set our goal that we will be able to walk a mile in a month or two, we might actually get there. Healthy is a state of mind as much as it is a reality. Believe this and you are half way to a healthy life!

Running, Biking and Gadgets

2007-07-18T05:19:00.001-07:00

My husband picked up biking about four months ago as a form of exercises and it's really made a difference in his life. It's amazing. At 36, he hadn't found an exercise that he enjoyed doing for about 10 years. Finally, he noticed that a number of guys where we live were biking and he decided to join them. Now, at first, he could barely get around the block. He built up over time, however, and now he comes home at least every other time with a flat tire from the bumpy terrain that they are going on. He goes mountain biking and really challenges himself on some great mountains. He spoke recently with a biking trainer who said that he needs to run as well. Another thing to do! So, now, on the days when he isn't biking, I find him running all over the place. This bike instructor said that biking is great, but it also lets you coast some of the time. Running never allows for coasting, and so it's even better exercise. In the last four months, he's managed to lose 20 pounds - no small feat! Now, we just have to earn more money, however, with all of the little gadgets and outfits that he's buying for his biking and running expeditions.

The moral of the story, however, is to find some form of exercise that you enjoy and that you feel that you can sustain. This is really the key to exercising and to losing weight. Don't torture yourself - but find your groove and enjoy!

Fevers

2007-07-12T04:33:00.001-07:00

Poor kid. My five year old is home with a fever today. During the day yesterday, he started to act more cranky than usual (and that's quite an accomplishment!) I figured that something might be wrong. When we got home at about 4:00, he fell asleep on the couch and woke up with a fever. Now, what is the best thing for a mother to do when a child develops a fever? First of all, give them a lot of drinks. Most children will resist eating when they aren't feeling well, and they may resist drinking as well. It's very important, however, to get them to drink. The last thing you want is to end up in the hospital with a dehydrated, feverish child. Next, give them so medicine. It's amazing how well and quickly Tylenol and Motrin work to reduce fevers. There is no reason that your child should have to suffer just because he has a fever.

The next great thing to do is a bath. Now, kids with fevers will not enjoy this. They probably have the chills and will say that they are cold. But, a warm bath really does work wonders for fevers. Make sure not to make it too hot - or too cold. Help them to get dressed into some really cozy clothes afterwards and give them some loving care.

If the fever doesn't break after about 24 hours, you might want to take them to the doctor. Usually, a fever will go away on its own with a lot of fluids, a lot of love, and rest. Let them sleep for as long as they need to, and try to keep any other children or noises away.

Feel better soon!

Children's Exercise Videos

2007-07-09T04:10:00.000-07:00

I tend to cringe when I see exercise videos for children. What's wrong with the good old-fashion playing at the park? What happened to picking up a few friends and going to the basketball court? Children today seem to have forgotten how to play - or maybe they never knew how to now that they have so many indoor distractions. The television set, computer, and game-boy have all crushed their ability to run outside with glee and play. Additionally, so many schools have cut back on their physical education programs, that it's no wonder that American kids are fatter than ever.

So, what can you do about this? Certainly, don't buy your child an exercise video! Children shouldn't feel that exercise is something that they have to make time for. It should be something that they enjoy and don't realize that they are doing. Us adults need to think about our exercise time, and can even buy videos if it will help us to get the job done. Children, however, should naturally be exercising by riding bikes, running around, playing basketball, going swimming, and the like. While we want our kids to be healthy, we don't want to drive them crazy, or feed them with the idea that they have to be skinny. Exercise helps you to be healthy - if you lose weight from it, that's a nice side benefit! Throw out those exercise videos and help your kids to enjoy their time outdoors. When they are older, they will pine away for the days when they had the time and the energy for play and fun. Don't make them sit inside and exercise while they are young!

Exercise for Kids

2007-06-21T04:47:00.001-07:00

Just as it is important for us to exercise as adults, it's also important for our kids to get plenty of time outside and exercise. Schools today have, sadly, cut down on exercise and gym class a great deal. Many of the budget cuts in American schools mean that kids aren't getting out of their chairs much and aren't getting the exercise that they need. We all know that children today are fatter and less healthy than they used to be. So, what can we do about it? If possible, we need to get our kids moving and away from all of the electronic temptations they have at home. Sitting in front of the television, or playing on the computer, does nothing for their bodies. The best way to get kids to exercise, however, isn't to force them. They should naturally enjoy being outside and doing activities that will allow their bodies to move. Encourage your children to go outside after school and to play. They can ride a bike, skateboard, rollarblade, or even take a walk. With younger kids, this will, of course, require you to get up and move as well.

Additionally, children learn by example. If they see you inside all day long, they will follow suit. If, instead, they see that you want to get out as well, and you are even willing to throw on a pair of rollarblades with them, then they are much more likely to want to exercise. Don't, in any way, tell them that they need to exercise. They don't even need to know what that is. They just need to be encouraged to be out and about and to enjoy their time outside. This is good for them physically, and it's also productive emotionally. Enjoy the great outdoors and get moving!

Feeling Great About Yourself

2007-06-14T05:04:00.000-07:00

Mental health is just as important as physical health. Really. Most of us spend time concentrating on our bodies and trying to get into shape or to stay in shape. At least we talk about doing so, and hope that we will do so at some point. But few of us take the time for our mental health. It seems funny, in our busy lives, to think that we should take time out for ourselves; that we need time to relax, to reflect on our lives and to energise ourselves. But, we really do. So, here are some suggestions for how to keep your mental health in check when your life is spinning before your eyes.

1. Night time routine - Most people are willing to do something to relax at night. Once the kids are in bed, the lunches are made, the work is done...take a bubble bath, read a book in bed, or listen to some calming music. Television usually doesn't count in this area. It doesn't really help you to unwind. But, if it's something that really brings you satisfaction, then you can use this as well.

2. Take a day off of work for yourself - Really! Can you imagine how great it would be to take an entire day off of work, not because a child is sick or you need to get something done. This is a day off just for yourself. Do anything that you want to do - it's your day.

3. Turn your phone off for an entire day over the weekend. Imagine how great it would be not to answer the phone, not to think about anything for an entire day and to relax however you want to.

This are just a few of the many ways to give yourself a mental health day. Try it - you just might find that you really like it!

Kick Boxing

2007-06-06T06:57:00.001-07:00

Have you ever tried kick boxing? I know that might sound like a funny question - but kick boxing is a great form of exercise that's incredibly entertaining and enjoyable. And...it's really hard work! No wonder boxers are in such good shape. It's really difficult work that uses the entire body. Many gyms offer some form of a boxing or kick boxing class. It's worth trying it out. One of the key ingredients to doing consistent exercise is finding something that you enjoy - and varying your routinue so you don't get terribly bored. Many of us get bored with the exercise that we do, and this causes two problems. First, it means that we are more likely to skip it periodically or do it with less energy and enthusiasm. Secondly, it means that we are not being challenged as much each time that we do the same thing. It's often important to vary your workout so that you use new muscles at times and so that you can push yourself to new heights.

I often fool myself by saying, "Well, I went for my 20 minute walk today - I'm covered." Just because I'd like to say that I accomplished my excercise for the day doesn't mean that my body is fooled! I have to keep pushing myself in order to make it count. Kick boxing is a great way to make it count. Try it out sometime - you may be surprised by how much you enjoy it!

The Dermatologist

2007-05-27T03:35:00.000-07:00

I wonder what percentage of people actually think about their skin on a yearly basis. Not too many, unfortunately. But, your skin is very important and can, obviously, cause you problems if it isn't take care of. This is where the dermatologist comes in. It's very important as an adult to visit the dermatologist once in a while to make sure that you have a clean bill of health. This is particularly important if you are someone like me, with a lot of freckles and marks on the skin. My dermatologist has requested that I come in every single year. She takes a look at all of my freckles (and boy do I have a lot!) and she makes a note in her notebook about the size of some of them. When I return the following year, she checks those particular freckles more thoroughly to see if they have grown larger or changed their shape. Even though I wear sunscreen and try to take care of my skin, there is still much that I can't control. I want to make sure that my moles and freckles aren't changing colors or shapes. And I can't see all of them.
It's also important to make sure that you use creams and moisturizers to take care of your skin in between visits. Sunscreen is, of course, a must. A morning face cream with SPF is a great idea and an evening moisturising cream allows your face to replenish while you sleep. We only get one set of skin during our lifetime and it gets exposed to an incredible amount of sun, wind and weather during our many years. If we don't take care of it - there isn't going to be a second chance!

The Seltzer Water Secret

2007-05-09T04:17:00.000-07:00

I'm trying very hard to lose weight after a baby and I'm doing it with the South Beach Diet. Now, those of you who have been on this diet know that it's great. However, it's also relatively strict and very unforgiving. I'm one of those people who loves drinks. I enjoy a good coke, fruit juice - you name it. And these things are completely outlawed on the diet. I don't mind giving up bread - I'm even living without pasta - but I simply can not drink water, and only water, all day long. It's too much!

So, what have I been doing? Seltzer water. Otherwise known as Soda. Seltzer water is still water, and I'm still giving my body the nutrients of water, but I'm adding a bit of fizz to it. I actually bought a seltzer maker and it's great. No more lugging seltzer water home, no more paying for those bottles in the store. I make my own seltzer water and I can have as much as I want ever day. They also sells syrups that you can put in the seltzer and they have many tasty diet varieties. I add a splash of cranberry syrup or pink grapefruit to my seltzer and I'm ready to go. This allows me to taste something sweet, to fill up on a water substance, and to feel like I'm giving myself a treat. It's a great trick - now I just need to say goodbye to another 10 pounds...

The Dreaded Scale

2007-05-02T08:09:00.000-07:00

I say that you should throw that scale out. Throw it right out the window and watch it crash onto the ground! Wasn't that fun? Liberating?! The scale is the worst invention. You don't need the scale to tell you if you've lost or gained a few pounds. Your clothes will tell you much more about your body than your scale will. Often, even when I think I've lost a few pounds, the scale will tell me otherwise. And the opposite is often true as well. I find that my clothes are a much better judge. I don't really care what that elusive number is anyway - my goal is to fit into my clothes and to feel good. So, I let my clothes and my body tell me how I'm doing with my health, rather than a computer with a number.

I know that sounds radical and might be hard for some of you to handle. But, it's truly great not to think about the number anymore. I was considerably heavier during my last pregnancy than I've ever been before, and I didn't need the scale to tell me this. I could feel it in my clothes, in my breathing, in everything. Now, I've been working really hard to get back down to my normal weight and I get excited each time that an outfit that I used to wear fits. That's my barometer - that's my scale!

Fresh Produce

2007-04-26T05:03:00.001-07:00

I was just shopping at a great, open air market and it made me start to think about fresh produce. Fresh produce is a fantastic thing - and a very important one for our lives. So often, we shop in the regular grocery store, and the produce is either not entirely fresh, or full of pesticides. Obviously, eating these vegetables and fruits is better for you than not eating any - but if you can get them more fresh and natural, you will be even better off.

So, fresh produce in a farmer's market or an open air market is a great idea. You can smell and see and feel how great and fresh these items are. Pick out cucumbers, tomatoes, and eggplant. Choose from the great selection of melons, apples, bananas and crispy grapes. All of these items are less expensive than at the regular grocery store, taste better, and have a better selection. The other great thing at this open air market was the garlic! They sold these huge, amazing stocks of garlic that smelled delicious and were incredibly cheap. They still had dirt on them - as if they were just plucked from the farm!

Frozen vegetables, by the way, do not have the same great properties as do fresh vegetables - so be careful about opening that frozen package at night and assuming you are feeding the family well. It's very important to get fresh vegetable and fruits each day.
Check out your local farm or small market and enjoy the fresh, tasty produce they offer you there. Enjoy!

Regular Check Ups

2007-04-19T06:56:00.000-07:00

I'm always amazed by how many adults don't get regular check ups at the doctor. People tend to say that they are either too busy to go, or too embarrassed by problems that they may have. Furthermore, they don't want the doctor telling them that they are fat or that they need to lose a certain amount of weight. So many problems that we have can be detected early and dealt with if you just show up once a year at the doctor's office. Many doctors put out a list of how often you need to come in for various tests, depending on your age and family history. It's very important to listen to their time line and follow it.
One group of people that really don't seem to get checked enough is young women having babies. I've fallen into that trap myself. When I've been pregnant, I end up at the doctor's office so much that I figure I'm covered. However, the OB isn't looking at all parts of my health and my body - he or she is just concerned with the growing baby! So, I feel like I've been to the doctor a bunch, but in reality I haven't had a regular check up in quite a long time.
You've only got one body - it's important to keep it healthy and to enjoy it for as long as you can!

Pilates For Everyone

2007-04-12T07:40:00.000-07:00

Have you ever tried Pilates? It looks like such a strange thing, if you go to a Pilates center. Pilates is built on the idea of strengthening your inner core (or your stomach to those of us lay people) through a series of slow, methodical movements. They have wacky machines at their centers that force you to balance and move in certain ways, thus lengthening, toning and strengthening your body. I wasn't sure that I believed in it. It's sort of like yoga - you do it and you don't think you are actually doing anything. And then, with time you realize that you are. So, I saw one of my friends who had been doing Pilates for quite awhile, and I couldn't believe how she looked! It was amazing. She looked lean and strong - and more fit than I had ever seen her.
And that's when I started to think that maybe there was something to Pilates. So, I tried a video. It was one of those 20 minute videos - for women on the go who can't commit to too much time at anything! The video makes you laugh a bit, as they talk about strengthening your inner core and your power house...but....except for those minor details, it's really a great program. It wouldn't be your only form of exercise - as it doesn't raise your heart rate like cardio does, but it's great to feel more fit and to strengthen and tone your muscles. Give it a try - you might find that you like it!

Living to 89

2007-04-05T06:26:00.001-07:00

So, my grandfather is turning 89 in a few weeks. 89! Can you imagine being 89! It's really an amazing accomplishment and he has a number of great grandchildren to prove it. Amazing. From his generation, he wouldn't have imagined turning 70, let along 89. I remember the day, when I was a teenager, that he had open heart surgery. He had been a heavy cigar smoker and a heavy man when he was younger, and he was very worried that day. He waved to us down the hallway and I had that lump in my throat that we all get when we don't want to cry, but know the tears are coming. And come they did. And here I am 20 something years later, wishing him congratulations on the phone on the birth of another great grandson!
So, what has helped him to make it to 89? Good genes, I guess. And in his later years, he did start to try to have a healthier lifestyle. I guess some of us are just lucky and some aren't. It is amazing to look at those who are so much older and to wonder what has kept them alive. We all hope that if we don't smoke and drink, don't eat unhealthy and try to excercise, that we will live long. But, then you speak with these older people in my grandfather's home...and you start to wonder....Anyway, healthy living certainly can't hurt!
Enjoy the loved ones in your life...and let's hope that we all make it to 89.

Digi-Walker

2007-03-29T08:30:00.000-07:00

A while back, I wanted to start to exercise. I knew that I wouldn't be able to get to the gym religiously or do some strenuous aerobics. So, I said to myself, what will I be able to commit to, and stay committed to? Walking. That was going to be my key. I really enjoy walking, and I know that I can force myself to do it and enjoy the results. But, how much should I walk and how fast? Research has shown that a brisk 20 minute walk everyday will do the trick. And then I found a great little toy. The Digi--Walker. Someone did some research and concluded that rather than saying you should walk for 20 minutes a day, you should walk for 5000 steps a day. 5000 steps means that you've fulfilled your exercise for the day - and some of this time is just when you are running after the kids, picking up the laundry and cooking dinner. I found this idea quite exciting. It comes as a little digital piece that you can hold in the palm of your hand. You clip it onto your pants or skirt, set it to your stride, and walk away. And throughout the day I found myself challenging myself to get to the next hurdle - 3000 steps, 3500 steps - come on you can do it - get to 4000 steps! It's a great little piece to create incentives. And, it makes you feel great when you collapse at night and see that you've walked 9000 steps!
To see more about the Digi-walker Pedometer go to www.digiwalker.com or call 816-353-1852.
Enjoy a walk today!

Creative Ways to Get Moving

2007-03-25T04:16:00.001-07:00

You may not love to exercise, but you probably don't realise that there are some simple ways to get more exercise into your daily routine without even trying. We all have routines and habits. Try some of these suggestions and see if they invigorate you, or at least get you moving a bit.

1. Stairs - Anytime that you go into a building that has stairs - take them. If you work on the fifth floor of your building, commit to taking the stairs once a day rather than riding the elevator. After awhile, try to commit to only taking the stairs. This seems like a little thing, but it can make a big difference and get your heart rate up a few times a day. Many of us feel like we don't have time to exercise - but if we thought of our entire day as an opportunity to exercise, we would find that we do have time here and there.

2. Parking your car - You know how we all try to park our car close to our destination? I've found myself circling the mall ten times looking for just the right spot so that I can be close to the front door. What am I thinking? Instead, I am going to start to park as far away as possible. Is it true that I really can't afford the extra seven minutes it will take me to get into the mall? Seven minutes there and seven minutes back will give me 14 minutes of walking - that's a good deal better than not having 14 minutes walking. Try this idea. First of all, it will make you less stressed about finding the perfect spot at the mall, the movie theater, etc. And second of all, it will allow you to get in some extra exercise.

More ideas to come - these are just a few to get you started. Think of other creative ways to incorporate movement and exercise into your life - you'll be glad that you did!

Get Up and Going!

2007-03-21T06:57:00.000-07:00

Ok, so you don't love to exercise, but you certainly want to lose weight and get into shape. There are 12 million books out there that tell you how to do this and each one has its own advice and recommendations. So, let's keep it really simple.

1. First - you need to change your mindset. For real. You are trying to get healthy so that you will have energy for your kids, energy for yourself, and will live a long time. Period. That's it. You are not trying to be a glamour queen. You are not trying to fit back into the jeans from 1982 that you wish you could just wear again one time. Losing weight and getting fit become much easier when you change your focus. America is a fat country. We need to get into shape so that we will be around to enjoy our lives - not so that we can fit into some jeans.

2. Exercise - If you can't get yourself to change your eating yet, at least start to get out there. Research has shown that only 20 minutes of exercise a day can really make a difference in your life. 20 minutes! And this can be 20 minutes of walking, swimming, aerobics, anything! If you really hate to exercise and have never gotten yourself to do something consistent, try to walk for 20 minutes a day. Set a time for yourself each day, put on your favorite music on a CD or grab a walking partner and get started. When people think about exercise they think that it's going to take so long, and be so rigorous that it's not even worth trying. But, it is worth trying slowly. 20 minutes a day can't hurt you, and it's bound to help. And, you'll be surprised to see how much better you feel getting out there, getting your lungs going and feeling the air. If you live in a cold place - try going to the mall for those 20 minutes on winter days. No one ever said you can't burn calories while window shopping.

Get out there and enjoy. There will be much more to come about fitness and exercise, but this is a starting point. Try these two things and see if they make a difference in your mind and your attitude. What have you got to lose? Just weight...