- Sweet Potatoes -- one of the best veggies you can eat. Loaded with carotenoids, Vit C, potassium and fiber.
- Mangoes -- Just one cup provides 75% of your daily Vit C intake, 25% of your daily Vit A requirements, potassium, and 3 grams of fiber. Also one of the fruits least likely to have pesticide residue.
- Unsweetened Yogurt -- Plain yogurt is a great source of protein, potassium, calcium (important for us ladies especially!) zinc, and Vitamin B-6 & B-12. Mix in fresh fruit for a powerhouse of nutrition and taste.
- Broccoli -- Contains Vit C, carotenoids, and folic acid. Don't douse with cheese sauce, simply steam enough so that it's still firm and add a sprinkle of red pepper flakes and lemon juice. Deelish!
- Salmon -- Wild salmon is a better choice than farm raised, as it has less PCB contaminants. Chock full of Omega 3 Fatty acids to protect your heart.
- Crispbreads -- Whole grain rye crackers such as Wasa, Ry Krisp and Ryvita are loaded with fiber and are often fat free.
- Garbanzo Beans -- A.K.A. Chickpeas -- rich in protein, fiber, iron, magnesium, potassium and zinc. Chickpeas are so versatile and are a great addition to salads, rice, and soups. You can make your own hummus with chickpeas, garlic, salt and olive oil -- much healthier than store bought.
- Watermelon -- Just 2 cups of this yummy fruit has one-third of a day's recommendation of Vit A & Vit C, and loads of potassium while still being very low in calories.
- Butternut Squash -- Yes, it's hard to cut, but so worth the work because of the nutritional benefits; it's loaded with Vit A & C, as well as fiber. For ease of preparation, buy peeled and diced squash at the supermarket. The work has already been done for you!
- Leafy Greens -- Last but certainly not least, powerhouse greens like kale, collards, spinach, mustard greens, and Swiss chard. I like to experiment and mix different varieties in with Romaine lettuce to reduce any bitterness that may be present. These greens are packed with Vit A, C, & K, as well as folate, potassium, magnesium, calcium, iron, lutein, and fiber. If you have a salad with these powerhouse greens at dinner time, you will eat less meat and carbs, and get a huge nutritional boost.
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Tuesday, June 21, 2011
10 Super Foods!
Here's a listing of some of the 10 most Super Foods for better health.....try to incorporate some of these foods into your daily menu for optimal nutrition.
Tuesday, June 14, 2011
Half Full vs. Half Empty
We are all aware of pessimistic and optimistic behavior in our everyday life. We interact with all sorts of personalities on a daily basis, most oftentimes not thinking much about it. That is, until we experience one extreme or the other. One example that quickly comes to my mind is the grocery store - there are so many opportunities to interact with fellow shoppers. For example, have you ever wanted to grab a jug of milk from the dairy case, only to find an elderly person surveying all the milk products, thus preventing anyone else from squeezing in? In a situation like that, we have 2 choices- we can get irritated, sigh, grimace, and push our way thru to get what we want (pessimistic) or, we can simply wait patiently, smile when the shopper turns around, and obtain our item when the dairy case is clear (optimistic). Which would you rather be? At the risk of sounding cheesy, I would much rather be the optimistic patient soul.
I have a pet peeve of being around people who complain about waiting in line; we are all waiting our turn, the staff waiting to help us are working as fast as they can, yet a pessimistic person prefers to loudly vocalize their displeasure at the wait. This has a ripple effect, and before you know it, more and more of those waiting in line are growing impatient with each minute. One person has the power to upset many simply by projecting their pessimistic outlook upon complete strangers.
On the other side of the coin, have you ever encountered the kindness of a stranger when you were having an off day? Perhaps it was just a smile or a kind word, but I bet whatever it was, it made you feel a million times better. A small gesture can be incredibly profound.
In this day and age of stress coming at us from to all angles, is it really worth getting upset over things we have no control over?
Next time you are at the grocery store, make a point to really notice some of the behaviors happening around you. It really is eye-opening, and it makes us realize how the way we view things and interact can have a huge impact on others.
Is your glass half full, or half empty? YOU have the power to decide.......
I have a pet peeve of being around people who complain about waiting in line; we are all waiting our turn, the staff waiting to help us are working as fast as they can, yet a pessimistic person prefers to loudly vocalize their displeasure at the wait. This has a ripple effect, and before you know it, more and more of those waiting in line are growing impatient with each minute. One person has the power to upset many simply by projecting their pessimistic outlook upon complete strangers.
On the other side of the coin, have you ever encountered the kindness of a stranger when you were having an off day? Perhaps it was just a smile or a kind word, but I bet whatever it was, it made you feel a million times better. A small gesture can be incredibly profound.
In this day and age of stress coming at us from to all angles, is it really worth getting upset over things we have no control over?
Next time you are at the grocery store, make a point to really notice some of the behaviors happening around you. It really is eye-opening, and it makes us realize how the way we view things and interact can have a huge impact on others.
Is your glass half full, or half empty? YOU have the power to decide.......
Monday, June 6, 2011
Good Ole' Summertime!
Today, as I was watering my tomato plants on the deck and admiring their large stature (and drooling over the tasty fruits that will soon be ripened upon their vines), I was struck by an epiphany -- it really IS easy to eat healthy in the summertime.
We have a bounty of tomatoes, cucumbers, peppers, corn, squash, carrots, beets, and myriad of other tasty veggies to harvest in the summer months. All it takes it a bit of seeds, water, sunshine, fertilizer, and patience to harvest these yummy treats. The taste of homegrown veggies cannot be rivaled by anything else.....and the plus is, it's economical to boot!
There really is nothing like the taste of a homegrown veggie from your own garden. You know exactly what went into the care & fertilization of your bounty; and, in this day and age of pesticides, you can rest assured that your veggies are totally organic without any harmful chemicals applied.
So get out there, feel the Earth in your hands, sow some seeds, and get some dirt under your fingernails in the process. I promise you will NOT be disappointed in the results! YUM!
We have a bounty of tomatoes, cucumbers, peppers, corn, squash, carrots, beets, and myriad of other tasty veggies to harvest in the summer months. All it takes it a bit of seeds, water, sunshine, fertilizer, and patience to harvest these yummy treats. The taste of homegrown veggies cannot be rivaled by anything else.....and the plus is, it's economical to boot!
There really is nothing like the taste of a homegrown veggie from your own garden. You know exactly what went into the care & fertilization of your bounty; and, in this day and age of pesticides, you can rest assured that your veggies are totally organic without any harmful chemicals applied.
So get out there, feel the Earth in your hands, sow some seeds, and get some dirt under your fingernails in the process. I promise you will NOT be disappointed in the results! YUM!
Sunday, May 22, 2011
Our Obese Youth
I recently read a report in the news that obesity rates in Ohio are climbing at an alarming rate, especially among our youth. I’ll be the first to admit this scares the heck out of me; what does the future hold for our young people, if most of them entering into adulthood will be classified as either overweight or obese?
I realize to the average Joe this may not be that big of a deal, who cares, right? So what if our kids are overweight? Weight doesn’t define a person, right? We don’t want to hurt their feelings because of their weight….we must build up their self esteem at any cost.
RIGHT…..and so wrong too. True, weight should NEVER define a person, it doesn’t make you less of a person or not as bright as the next guy if you are carrying around an extra 20 pounds. Being overweight certainly doesn’t mean you are lazy or sloppy or don’t care; actually it’s quite the contrary. Most overweight folks have struggled for years with their weight and have tried most of the popular diet trends with limited success (been there done that!)
However, this is not an excuse for these staggering statistics when it comes to our kids. We need to educate our children, get them moving and eating right, to prevent them from ever being overweight or obese in the first place.
I realize that my opinion probably isn’t the most popular, but I feel very strongly about this subject, and I have a right to -- you see, I was the one in school who was the “fat kid”. Everyone else was trim and athletic, and my “big bones” made me stick out like a sore thumb. Of course I was teased because of it, and I was always the very last one picked to be on any team. Since I went to private school that required uniforms, it was next to impossible to find the required attire in my size. Usually things would have to be special ordered for my size. I felt humiliated every day because of my weight -- I would starve myself, drop a few pounds, and then gain it all back and then some. Talk about pressure at such a young age. I never fit the “ideal” image of a healthy active child, and I was definitely in the minority at the time. My friends would be running or biking, playing sports, and I couldn’t even begin to keep up with them.
I see kids today and it’s a complete turn-around from my experience -- the majority of the kids are heavier than I was in school. It’s quite startling when you really take a look at it. I’m so glad to see the stigma of being the “fat kid” seems to have diminished quite a bit, but I am greatly saddened by the physical state our kids are in.
I know how awful it feels to be overweight. You can’t do much of anything physical without getting winded; your energy levels are pathetic, you can’t find clothes that fit, you feel terribly depressed so you turn to food for comfort. It’s a vicious cycle that perpetuates and spins out of control, and you don’t have a clue how to stop it.
The most troubling fact about all of this is the health issues our children will be dealing with -- diabetes, hypertension, high cholesterol, cardiovascular disease. I’m sure the pharmaceutical companies would be happy with this kind of outcome, but do we really want that for our children, our future?
In a perfect world our kids would be taught healthy habits from the beginning, and would never have to struggle with their weight. Call it a pipe dream, but I for one am going to do my very best to educate and motivate our young people to take charge of their health now before it’s too late. We must take action or the very fate of future generations will be jeopardized.
Life is full of so many wonderful opportunities that an obese person will never experience. Believe me, I’ve been on both sides of the fence, and life is so much sweeter when you are in good physical condition!
So tell me, are you up for the challenge? How can YOU help educate and motivate our youth to adopt a healthy lifestyle?
I realize to the average Joe this may not be that big of a deal, who cares, right? So what if our kids are overweight? Weight doesn’t define a person, right? We don’t want to hurt their feelings because of their weight….we must build up their self esteem at any cost.
RIGHT…..and so wrong too. True, weight should NEVER define a person, it doesn’t make you less of a person or not as bright as the next guy if you are carrying around an extra 20 pounds. Being overweight certainly doesn’t mean you are lazy or sloppy or don’t care; actually it’s quite the contrary. Most overweight folks have struggled for years with their weight and have tried most of the popular diet trends with limited success (been there done that!)
However, this is not an excuse for these staggering statistics when it comes to our kids. We need to educate our children, get them moving and eating right, to prevent them from ever being overweight or obese in the first place.
I realize that my opinion probably isn’t the most popular, but I feel very strongly about this subject, and I have a right to -- you see, I was the one in school who was the “fat kid”. Everyone else was trim and athletic, and my “big bones” made me stick out like a sore thumb. Of course I was teased because of it, and I was always the very last one picked to be on any team. Since I went to private school that required uniforms, it was next to impossible to find the required attire in my size. Usually things would have to be special ordered for my size. I felt humiliated every day because of my weight -- I would starve myself, drop a few pounds, and then gain it all back and then some. Talk about pressure at such a young age. I never fit the “ideal” image of a healthy active child, and I was definitely in the minority at the time. My friends would be running or biking, playing sports, and I couldn’t even begin to keep up with them.
I see kids today and it’s a complete turn-around from my experience -- the majority of the kids are heavier than I was in school. It’s quite startling when you really take a look at it. I’m so glad to see the stigma of being the “fat kid” seems to have diminished quite a bit, but I am greatly saddened by the physical state our kids are in.
I know how awful it feels to be overweight. You can’t do much of anything physical without getting winded; your energy levels are pathetic, you can’t find clothes that fit, you feel terribly depressed so you turn to food for comfort. It’s a vicious cycle that perpetuates and spins out of control, and you don’t have a clue how to stop it.
The most troubling fact about all of this is the health issues our children will be dealing with -- diabetes, hypertension, high cholesterol, cardiovascular disease. I’m sure the pharmaceutical companies would be happy with this kind of outcome, but do we really want that for our children, our future?
In a perfect world our kids would be taught healthy habits from the beginning, and would never have to struggle with their weight. Call it a pipe dream, but I for one am going to do my very best to educate and motivate our young people to take charge of their health now before it’s too late. We must take action or the very fate of future generations will be jeopardized.
Life is full of so many wonderful opportunities that an obese person will never experience. Believe me, I’ve been on both sides of the fence, and life is so much sweeter when you are in good physical condition!
So tell me, are you up for the challenge? How can YOU help educate and motivate our youth to adopt a healthy lifestyle?
Wednesday, May 18, 2011
Monday, May 16, 2011
Inspiration when you least expect it
Isn't it funny how we can be going thru our normal daily routines, only to be caught totally off guard by some unexpected wonderful inspiration? It certainly changes my perspective on the day....
Yesterday I was working out at the gym; there is a fellow member there whom I exchange "hello's" with, but usually not much more, who was also there. This gentleman is probably about my age, and handicapped; you see, he struggles to walk, and staggers a lot (almost to the point of falling....but he never does). His speech is also quite slurred and he has very limited use of his upper extremities as well. Over the past few months I have come to learn that his name is Todd, so I struck up a conversation with him yesterday as we were both lifting some free weights. We got on the subject of swimming and he explained that he loved to swim, but hasn't been able to since his accident. When I asked him what happened, he told me he was in a horrible auto accident on Feb. 2, 1985 - it was snowing out and he lost control of his car coming home from work, and a van hit him. Between intensive care and rehab facilities, he wasn't able to return home for 2 years. In the blink of an eye his life totally changed forever.
He had to relearn everything -- how to talk, walk, feed himself -- everything. I learned that he earned his drivers license again after the accident, and now lives independently by himself.
This wonderful man has an incredible spirit, and holds no bitterness about what happened to him. He goes to the gym every day to strengthen his muscles and build his strength up as best as he can. Things that we take for granted every single day are a struggle for him, yet he never complains.
We finished up our conversation I gave him a hug, and told him what an inspiration he is.
As I watched him stumble away with a smile on his face to go chat with some other club members, it really hit me just how very blessed I am. I complain about my body and the fact I can't lose those last 10 pounds, and how I wish I could run a 7 minute mile. I get so caught up in the everyday stuff of life that I forget to step back and see things for what they truly are -- a blessing from God.
I'm going to do my best to reflect on this experience every single day, to not take for granted this body that moves when and where my brain directs it. To be thankful that I am able to run, regardless of my pace. Thankful for my wonderful family and friends who fill my life with so much joy & love.
Todd, you are truly an inspiration. Thanks for opening my eyes up to the blessings that surround my life.
Yesterday I was working out at the gym; there is a fellow member there whom I exchange "hello's" with, but usually not much more, who was also there. This gentleman is probably about my age, and handicapped; you see, he struggles to walk, and staggers a lot (almost to the point of falling....but he never does). His speech is also quite slurred and he has very limited use of his upper extremities as well. Over the past few months I have come to learn that his name is Todd, so I struck up a conversation with him yesterday as we were both lifting some free weights. We got on the subject of swimming and he explained that he loved to swim, but hasn't been able to since his accident. When I asked him what happened, he told me he was in a horrible auto accident on Feb. 2, 1985 - it was snowing out and he lost control of his car coming home from work, and a van hit him. Between intensive care and rehab facilities, he wasn't able to return home for 2 years. In the blink of an eye his life totally changed forever.
He had to relearn everything -- how to talk, walk, feed himself -- everything. I learned that he earned his drivers license again after the accident, and now lives independently by himself.
This wonderful man has an incredible spirit, and holds no bitterness about what happened to him. He goes to the gym every day to strengthen his muscles and build his strength up as best as he can. Things that we take for granted every single day are a struggle for him, yet he never complains.
We finished up our conversation I gave him a hug, and told him what an inspiration he is.
As I watched him stumble away with a smile on his face to go chat with some other club members, it really hit me just how very blessed I am. I complain about my body and the fact I can't lose those last 10 pounds, and how I wish I could run a 7 minute mile. I get so caught up in the everyday stuff of life that I forget to step back and see things for what they truly are -- a blessing from God.
I'm going to do my best to reflect on this experience every single day, to not take for granted this body that moves when and where my brain directs it. To be thankful that I am able to run, regardless of my pace. Thankful for my wonderful family and friends who fill my life with so much joy & love.
Todd, you are truly an inspiration. Thanks for opening my eyes up to the blessings that surround my life.
Saturday, May 14, 2011
Congrats Brenda!!!
I'm so very proud of Brenda, who ran the Daniel Shawver Memorial 5K this morning with flying colors!
It was quite humid and muggy, and it was tough to breathe easily.....but she did very very well.
Brenda won 1st place for her age group too....way to go!!!! I'm SO proud of you!
Thanks to ALL you ladies who inspire me on a daily basis...............great job Brenda!
I still can't believe this wonderful lady is a Grandma too....amazing!
It was quite humid and muggy, and it was tough to breathe easily.....but she did very very well.
Brenda won 1st place for her age group too....way to go!!!! I'm SO proud of you!
Thanks to ALL you ladies who inspire me on a daily basis...............great job Brenda!
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