YIKES!

Ok, so I'm sorry for the boring posts about getting healthy... I know that's not exciting. I'll keep those to a minimum. It's my way of holding myself accountable.

I am ridiculously busy... and not in a good kind of busy. TAKS, packing and moving out of the house, looking for and buying a new house, finding a job, and trying to do several other things on top of that!!! Tomorrow, TAKS gets to be crossed off my list. Packing and moving will be crossed off on Friday (I hope!) All I have to say to that is...

HALLELUJAH!!!!

Get Healthy 2009

I found this article online that I think is really great. There are 16 suggestions for making small changes to help you become healthier. I had a lot of health and kinesiology classes in college when I was wanting to do physical therapy, so I feel like I understand the basic fundamentals of what it takes to be healthy. For one thing, it's not easy (willpower!) Especially in the world we live in today.

It seems that many people try to "diet" and are successful at losing the weight, but not successful in changing their habits, thus creating a never-ending cycle. I grew up not really having much of a focus on being healthy, but I have such a tiny frame that it never mattered.

My goal this year is to take baby steps, and make small changes that I will continually practice in order to become healthi-ER. I am in no way dieting, and I am in no way plunging into the mindset of extremes... where many people find themselves... No dessert, No soda, No sugar, No bread... It is making small changes, one at a time, and not depriving myself of a reward from time to time. I love soda (what we call "Coke" here in Texas, but actually meaning any kind of soda). I have cut back tremendously, but I don't completely keep myself from having one once in a while. It has made it so much easier to cut back.

So, keep in mind as you read the article below, that there are 16 suggestions... Not something you wanna try all at once. I might try to focus on one for a month, and then move on to something else. Baby steps... I'll keep you posted. (pun intended for my Dad)

Energy Boosters- Get Healthy Goal 2009

16 Energy Boosters That Won’t Leave You Depleted
February 25, 2009

The following post is written by health columnist Lisa Byrne.

Do you feel exhausted at the end of your day?
Do you need that first cup of coffee in the morning to “get going?”
Do you experience dips in your energy mid-morning or mid-afternoon?
If your answer is yes, read on, because your body is telling you something important.

When our bodies are running well we wake up refreshed. Our energy levels stay replenished throughout the day, and we have the same amount of energy at the end of the day as we do in the morning. We don’t need to rely on energy crutches - like a morning cup of coffee - to get through the day. Our systems are nourished with true forms of energy and are running in top condition.

Many of us rely on “energy loans” to get us through the day.
Caffeine, sugar and nicotine keep us running, but they do so at a high cost, and for only so long. These temporary lifts will always leave us depleted because they are like a bank loaning out money at high interest.

We use these “energy loans” to get us through our immediate energy needs, but end up straddled with the “debt” of exhaustion at the end of the day. When these crutches are used over a long period of time, the cycle spirals and our body never has a chance to catch up on sustainable energy or to restore and repair itself.

How do we stop this cycle and begin to nourish and care for our bodies so they are full of vibrant energy all day, throughout the day?

Here are 16 ways to begin to bring more energy into your day.

1. Choose nutrient-dense, real foods.
Choosing nutrient dense foods are essential for our energy because they give more to our bodies than they take to digest.
Start by increasing vegetables, fruits, whole grains, nuts, and seeds.

2. Balance your meals.
Our bodies need all the major nutrients (fats, proteins and carbohydrates) to function properly.
Include some protein, healthy fats and whole-grain carbohydrates together in each meal.

3. Increase your fiber in the morning.
When we eat a fiber-rich breakfast we stay satisfied and energized for longer, breaking the need for that mid-morning sugary snack or cup of coffee.
Try oatmeal, granola or fresh fruits - especially berries, apples, or pears in the morning.
Consider eating a lunch-type meal in the morning. I often eat avocado on sprouted grain toast or a bean and veggie soup for breakfast.

4. Consume more raw foods.
Raw fruits and vegetables have all the enzymes and nutrients intact (cooking food destroys some of the energy-giving enzymes and nutrients). The life energy of these foods leaves us rejuvenated.
Add more raw produce to each of your meals by having a side of raw cut veggies or fresh fruit every time you eat.

5. Eat your greens.
Focus especially on the dark leafy greens like kale, collard greens, bok choy, mustard greens, broccoli rabe and swiss chard.
These vegetables are full of vitamins, nutrients and phytochemicals (like chlorophyll) that improve circulation, purify the blood, and strengthen the immune system.
Associated with springtime, these vegetables increase vital energy and aid in detoxification.

6. Increase your physical activity.
Some daily movement is essential to healthy levels of energy.
Start by incorporating even 10 minutes of activity, like walking, yoga, or dance - preferably in the morning to jump-start your metabolism.

7. Reduce toxins.
Removing toxins requires a lot of energy and taxes the body. Manage your environment to reduce the toxic load on your body.
Begin by using non-toxic personal care products and household cleaners, and organic foods whenever possible.
Cleanse the air and water at your work and home with a purifier.

8. Oxygenate your body and mind.
Practice deep breathing techniques throughout the day to bring in more oxygen to your body and mind.
Try this simple breathing technique: Sit comfortably with your torso straight. Breathe through your nose, inhale a deep breath for as many counts as is comfortable. Now exhale slowly to double that count. So if you inhaled for four counts, exhale to eight counts. Repeat for five minutes throughout your day, or when you begin to feel tired or stressed.

9. Take a cold shower.
Well, not exactly. At the end of your shower, change the temperature of the water to slightly cooler. You only need a slight decrease in temperature to get the benefit. The cooler water (after the warmth of the shower) will essentially close your pores and “massage” your nervous system.
When your nervous system is engaged and stimulated in this way, it is prompted to flush toxins and increase circulation- which brings more oxygen to your tissues. This translates to a healthy energy boost that leaves you feeling refreshed.

10. Twist and stretch.
Engaging and “massaging” any of your internal organs or systems will leave you invigorated - this is one of the many benefits of a full body massage.
Try this simple “Tom Tom” stretch to engage your lower organs and reduce stagnation: Stand up straight, knees soft and legs hip-width apart. Let your arms dangle softly by your side, hands in soft fists. Slowly twist your torso, looking right and then left. Allow your arms and hands to rotate freely and softly hit your lower back and lower stomach. Gain momentum and twist farther as your body loosens up to the degree it feels comfortable.
This is a wonderful stretch to do when you have been in one position too long, especially sitting at a computer.

11. Hydrate.
We all know there are many benefits to staying well hydrated, and retaining a high level of energy through our days is one of them.
Be careful to not only drink enough water throughout the day, but to also avoid the major dehydration culprits - caffeine, nicotine and alcohol.

12. Get enough rest.
Seems obvious enough - we will feel more energized if we have enough rest, but most people have a hard time getting enough restful sleep.
Your body must produce melatonin to sleep properly. Overstimulating our senses, especially with artificial light, can prevent this chemical from being made.
About an hour before you want to go to sleep, dim the lights, and shut off the TV and computer screen. Create a calm mood with candle light or soft music. Engage in calming activities like light reading or taking a bath.
Naps work! If you aren’t able to get the right amount of sleep at night, utilize midday power naps. Most people need between 60-90 minutes to feel fully refreshed, but even mini-naps can help recharge our batteries.

13. Use your sense of smell.
The power of scent is often under appreciated. Research shows the certain scents have a profound impact on our mental and emotional states.
Use pure essential oils of peppermint, orange or lemon to awaken all your senses. Put a couple drops in your palms, then cup your hands around your nose and breath deeply.

14. Listen to your body.
Sometimes the key to feeling energized is knowing when to slow down, stop, or say no. When we consistently overextend ourselves we burn out. It’s okay to have a mellow day, to take it slow and not push yourself. In fact, it is a sign of wisdom to know your limits and to honor them.

15. Reconsider draining relationships.
Some relationships that require a lot of energy are necessary, rewarding and important (I’m not tossing my two-year-old out the door any time soon), but some simply zap us of energy and bring negativity into our lives.
There may be relationships in your life that are exhausting and draining. When you identify a person that is draining, think of ways you can re-establish boundaries or transform the relationship to be more positive in your life.

16. Connect inwardly.
Our lives are increasingly interconnected with others, yet disconnected with ourselves. Through the people we live with, work with, interact with on our daily errands, and communicate with on the internet - we often spend most of our days with an outward focus. Cultivating an inward focus in order to know ourselves and our spirit is essential to feeling renewed and energized for the work of our days.
Take time daily to sit still with yourself, learn to hear your inner thoughts, come to know your spirit’s voice - its dreams, fears, longings, needs. Give your whole self the opportunity to grow and be cared for.
The next time you are feeling a lull in your day, try something from this list to help boost your energy. Or better yet, be proactive and begin to incorporate some of these techniques throughout your day to stay at the top of your game.

Do you struggle with low energy or energy dips? Do you rely on “energy crutches” to get through the day? How do you stay energized from morning to night?
___

Lisa Byrne loves working with busy moms, helping them take great care of themselves in ways that are fun and practical. Visit her at The WellGrounded Life for inspired nutrition and healthy living tips.

I love music

If you know me really well, you know how much I LOVE music. Pretty much all kinds... at least kinds I can sing along to. (I didn't say sing well, just sing along :)

Want a button? Go here

Never Far Away

The other day on the radio, I heard this great new song that Jim Brickman (pianist that did Valentine with Martina McBride) has released with a band called Rush of Fools. I had never heard of them so I looked it up and found they are a contemporary christian rock band. I LOVE this song. It is so inspiring and uplifting. In the craziest past 4 months of my life, I have been able to stay sane just knowing God is "never far away."

In the spirit of Easter weekend, I thought I would embed the video from You Tube. There is no music video for it, but someone put the music to pictures of Jim Brickman. (kinda weird?)

Happy Easter!

"You're the moonlight in the dark of my night, and you shine bright so I can see."

Goals

One of my goals (keyword: goal, NOT resolution :) this year is to change my eating habits to where I am eating healthier. I have grown up eating very salty foods, so I crave them. We didn't eat a lot of dessert, so I don't necessarily crave that most of the time. I am trying to get away from the over-salted/processed food that I have been eating for 26 years and move toward just-as-yummy, but healthier.

My first goal is to get used to having more veggies (aside from salad). Zach's cute Grandma has the BEST recipe for green beans, but I want to expand my horizons from green beans as my veggie-side and try for other green-things. I've found that adding cheese works with anything, but unfortunately, that doesn't align with my goal of "healthier."

One of the blogs I read had a link to another blog called "Shopping is our Cardio." I liked the title, so I thought I'd browse. It's about 4 friends who are trying to lose weight, and they support and hold each other accountable. So great! Well, there was an article they got from Redbook that I thought was interesting and relevant to my own goals, so I thought I'd share. Hope you enjoy--

Food Mistakes That Can Get in the Way of Healthy Eating

We all want to eat a healthy diet that helps us feel good and helps prevent chronic diseases. Yet many of us are making food mistakes that can keep us from getting the biggest nutritional bang from our food buck.
Here are some common diet mistakes that even food-savvy consumers make:
Healthy Eating Mistake No. 1: Buying Fresh Produce for the Entire Week
Once fruits and vegetables are harvested, they start losing some of their vitamins, minerals, and phytochemicals. So keeping them in the crisper all week long can mean robbing yourself of nutrition .Instead, buy fresh produce every few days and supplement it with frozen fruits and vegetables. Frozen produce is harvested at its peak and flash-frozen immediately, which protects the nutrients from breaking down for up to a year in the freezer. Look for frozen produce with no sauces or syrups added.

Healthy Eating Mistake No. 2: Buying Too Much Processed Food
Processed foods tend to have more sodium and saturated fat, and less fiber and nutrients. Instead, start with fresh, whole foods as much as possible. When you do choose convenience products, look for those that contain whole grains (like whole-wheat bread and hot dog buns, whole-grain tortillas, and whole-grain blend pasta), have no trans fat , and are low in saturated fat (like bottled marinara made with olive oil, light salad dressing made with canola or olive oil, and some broth- or tomato-based soups.)

Healthy Eating Mistake No. 3: Eating Out or Ordering Takeout More Often Than Not
"According to our research, the average American adult purchases a meal or snack from a restaurant 5.8 times per week," says Annika Stensson, director of media relations for the National Restaurant Association. Indeed, 46.4% of the American food dollar is spent within the restaurant industry. And much of that goes for takeout: Roughly 58% of restaurant traffic in 2001 was specifically for takeout and delivery, according to National Restaurant Association statistics. One reason to eat more meals is to help prevent obesity . In a recent Agricultural Research Service study of men and women ages 31-50, those who got more of their total calories from conventional fast-food restaurants were likely to have a higher body mass index (BMI).Of course, cooking at home more often isn't always easy. Here are several strategies that can help keep you from frequenting the drive-through: Start with a well-stocked pantry and refrigerator. Some of my favorite ingredients to have handy for whipping up quick dinners are whole-grain pasta, bottled marinara and pesto sauces, whole-grain tortillas, shredded reduced-fat cheese, and canned refried beans. Get that slow cooker out of hiding and start collecting some slow cooker recipes you want to try. Invest a few minutes in the morning to assemble the ingredients, set the slow cooker on LOW, and leave for work. When you arrive home that evening, dinner is ready to be served. Try some fun and easy dinner options like soup and sandwich night, breakfast for dinner night, pasta night, salad night, baked potato bar night, or homemade pizza night (using whole wheat Boboli crust, whole wheat bagels, or tortillas for the crust).

Healthy Eating Mistake No. 4: Not Taking Advantage of Food Synergy
Do you peel your apples or tomatoes? Do you eat your veggie-rich green salad with fat-free dressing? Do you like to peel and chop your garlic right before adding it into your stir-fry or sauce? If you answered "yes" to any of the above, you are decreasing the availability to your body of important nutrients found in these foods. That's because there are all sorts of relationships between the various components within certain foods and between certain foods, a concept called "food synergy." For example, certain phytochemicals in apple peel account for most of apples' healthy antioxidant activity, so peeling apples isn't the healthiest way to go.Also, it's a good idea to let your minced or chopped garlic rest for 15 minutes before proceeding with cooking, according to the American Institute for Cancer Research. This helps ensure that the enzymatic reaction that begins when garlic is chopped releases as much of the antioxidant allyl sulfur as possible -- and thus maximizes the cancer-fighting benefits. If you're dressing a salad or making a homemade marinara sauce, make sure you include some healthy fats, like avocado or olive oil. Eating a little "good fat" along with your vegetables helps your body absorb healthy phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables. So enjoy your salad with some avocado or a light dressing made with canola or olive oil. And add a drizzle of olive oil when you are whipping up a batch of spaghetti sauce. And when it comes to tomatoes, for maximum nutrient value, don't peel them, and eat them cooked and processed.

Healthy Eating Mistake No. 5: Avoiding High-Fat Plant Foods
The three foods that come to mind are avocados, nuts, and olives, which are relatively high in calories and fat but low in saturated fat. These foods contribute smart fats to our diet, and they come with fiber and phytochemicals, too. Moderation is the key here. So enjoy a quarter of an avocado on sandwiches and in salads, or a handful of nuts as a snack or added to your salad, cereal, or pasta. Use a light drizzle of olive oil in cooking. And add olives to salads, sandwiches, and casseroles, or eat them as a snack.

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

SO excited!!

Just a quick note to let everyone know the great news! Not even 24 hours after our house hit MLS listings, we had a showing and an offer! We went through negotiations with the buyer and have now finished our option period. We are set to close May 1st!

I couldn't be happier with our real estate agent, who is also one of our good friends. If you are in Dallas, and ever need the services of a Realtor, please look to the Barbara VanPoole team. Seychelle is a good friend from high school, and she and the team worked so hard for us! Their website is: www.barbaravanpoole.com.

Thank you to everyone for your prayers!