Let's talk about marriage...ok, not in a mushy, 'pie in the sky' kinda way, but in a serious, 'we's grown now' kinda way.

So last Saturday, I drove out to my good buddy's home to celebrate the birth of her first child. Her family and friends were there...and of course her hubby. As I watched them interact together, it occurred to me that I needed to add them (J and M) to my 'fav couple' list. They are so natural and comfortable with one another. It's clear that they love each other...but they are also great friends. I got the feeling that they had the kind of relationship that will last.

Previously only my good friends R and P were on that list. Another really cool couple that do not hide the fact that the love each other...but they are still their own independent persons. They love to hang out and party together, but they each make time to do stuff on their own.

Then I caught some new pics of my homies J and D, who recently celebrated their one year anniversary. Another couple that I think might need to go on the list. Here's the thing though, these 3 couples are really the only married ppl (my age) with whom I'm truly close. (Tea, remind me if I'm missing anyone important). Now given the divorce rate in this nation, I'm wondering...how can it be that everyone that I know has the 'right stuff' to make a marriage last? Is it just that all couples seem perfect in the early stages, or do my friends truly have some key elements that are important for a strong marriage?

Certainly there are other couples that I am watching from a far...who seem like they are on the rocks, so it isn't that all marriages seem blissful. My friends just seem...different.

What do you think? Is is the 'right formula' or am I just being naive?

Yesterday I successfully took my old bed apart for donation to the Salvation Army. I cannot tell you how gratifying it is every time that I do something handy on my own. As a woman, I don't really like to feel helpless. So every time that I make it happen on my own...I just want to celebrate. Actually I have found that most home projects are not as tough as you think they are...you've just got to know where to start. I found this cool little website: BeJane.com, and it's all about empowerment. Check it out.

Hey Everyone! So sorry for being MIA. It's just been 'one of those weeks', ya know? Lots of late nights (and not the good 'btwn the sheet' kind...the bad 'staring at a tiny laptop for 14 hrs' kind).

However, I have stayed on my grind. I've been eating right, yoga on Monday...a nice swim today, and I'm planning to swim tomorrow followed by yoga on Friday and Saturday. Oh you counted it right, that's 5 workouts for the week. I've found that 4 is my happy place, and probably where I will need to be in order to maintain my weight once I lose it. However, it is definitely not working for dropping the pounds. A sista has been STALLED like a car on a 10 degrees below zero day. I'm talking about dragging out of bed early 4 days per week, avoiding the high fat/high cal options on the menu, and then staring down at a scale that has moved nary an inch each Friday. A bit discouraging, I'll admit. However, the good thing about losing weight is that you can always start from the very second that you set your mind to it.

Here's the thing...I haven't been counting calories, but I also don't want to go that route. Not just b/c it's no fun, but because you just can't do that forever. I honestly feel that my routine was so extreme when I was on the Biggest Loser Plan last year (counting the calories on every item that I ate...sticking to a 1200-1300 cal diet...being hungry all the time...NO splurges (except JA, and I would fall off of the wagon for that banana porridge ANY day of the week, but I digress)) that as soon as I started living 'normally' then I began gaining. I want to go back to my 2007 weightloss plan of simply eating right, exercising, losing weight over time, and KEEPING IT OFF. That being said, I at least need to ramp up the workout program to get things in gear.

Ok - I got a bit long winded there. Anywho...here are some workout tips to keep your body moving and ready for spring wardrobe shopping:

For Women

For Men

As for me, I'm very excited that my new bed is being delivered this Saturday. I CANNOT WAIT to climb aboard. Of course, I have to get my old bed dismantled tonight (and I'm a bit fearful of what lies beneath), but I have confidence in myself. Add to all of that a slight reprieve on a work deadline, a superbowl party this weekend, and the release of Steve Harvey's book (anyone who listens to the Strawberry Letters on his morning show has got to be interested in what he has to say), and I'd have to say that things are all smiles on my end!

Couches, Dressers, and Beds...Oh My!

So if you know me, then you know that I don't really like bargain/discount shopping. The crowds and the disarray of it all are just overwhelming, so I limit myself to either accompanying friends on their expeditions or shopping for myself no more than a few times per year. However, the desire to begin working on one of my goals led me to Darvin Furniture's Warehouse Sale. Good God Almighty, it was insane!

I knew it was going to be...interesting when I pulled into the lot and had to drive clear to the back to find a park. I get into the store, and it's A. freakin' huge and B. not in a clear 'grid layout'. It is a massive space with lots of diagonal aisles and off-shoot rooms, so I spent a lot of time wandering around trying to find the piece of furniture that I spotted an hour ago to re-assess if I want to move forward with the purchase. (Let me also note that I stayed as far away from the clearance section as possible. Pieces of furniture in every which direction, final sales and no assembly included. Absolutely Not!)

Soooo...After at least two hours of wandering I end up with a list of 3 diff sofas (that may or may not convert into sofabeds), two ottomans, and one bed that I like. Not too bad...except now I have to A. find the sales lady who greeted me when I first walked in b/c (as she whispered to me) they work on commission, and B. find all of these pieces again to discuss options with her. Yeah, no such luck on finding the ottomans again. Who knows where they disappeared to. It took a while to find the bed, but we did annnnnnd IT'S A PURCHASE! Now the couches were easier to find BUT, two of them don't convert into sofabeds, and I don't LOVE the third that does.

So now I'm in a conundrum b/c I am realizing that I probably will have to choose a sofa that doesn't convert. Well, that's ok, except that there are hundreds of sofas that I liked, but didn't consider b/c I knew they would never work as a sofa bed. Now you can imagine that I have walked a couple of miles in this damn store wearing a winter coat, scarf and sweater surrounded by hundreds of ppl in a Christmas morning-like frenzy. I CANNOT do another pass through this store. I opt to call it a day w/my bed and mattress (which surprisingly costs more than the bed) and walk out of the store w/a smile.

Now, this shopping story is far from over. This bed is bigger, so I have new bedding to purchase within the next two weeks (big fun)! Plus, I didn't like or buy the dresser or bedside table that came w/the bed, so those will need to be replaced to in-time complete the set. Annnnd of course, I still need a couch and ottoman. It's almost a bit overwhelming, but we shall persevere.

*dancing and singing* "You know what it iiiiss!"

OMG! I watched this morning's inauguration while talking to my dad on the phone, and it was absolutely amazing. I can't even describe the hope and excitement that I feel right now. I'll just say...grab a glass of champagne (or sparkling cider, if that's what you do) and give a toast to a true change in our country (both from a political and a social stand point). The future is now, and it concerns both you and me. Let's make these next EIGHT years the best that this country has seen in a long time, and let's embrace the principles and goals of President Barack Obama, which will carry our nation and our countrymen to the next level of success!

Don't Give Up!

This article was just what I needed to hear/read today. Even after having great success with weight loss, it can be very frustrating to diet and exercise all week, and then hop on the scale to find it unmoved or worse...higher. The important thing to remember is that no matter what happened yesterday (whether a success or a failure) today is what matters. You need to start anew each day, giving 100%, if you want to see positive results.

Enjoy!

Hey You! Don't Give Up!

by Kenn Kihiu

"'You may have a fresh start any moment you choose, for this thing that we call 'failure' is not the falling down, but the staying down.' - Mary Pickford 1893-1979========================================================================

Read that quote again. Because it's so true, failure is not falling down, it's staying down. You might have tried to accomplish a certain goal once before such as losing weight and not succeeded, you are not alone. Almost everyone who has tried to lose weight has at one point failed. It's only a failure if you give up! I think the three most powerful words are 'Never Give Up!' Say them aloud right now and plant them in your heart. They are your key to success.

Let me explain. In March of this year, I got a call from my sister Eva. She could hardly contain her excitement. My 11 month old niece Audrey started walking! Most parents understand what a pivotal moment it is. Last time I saw my niece, she was desperately trying to walk. She would stand, hold on to things, try to walk and often take a big stumble. Sometimes she wouldcry but she would try again after a few minutes. Babies must walk and they don't give up and she never did.

I think we have a lot to learn from our babies because as adults, we forget that never give up attitude that we were born with. Let's face the facts when it comes to health and fitness the two hardest aspects of working on your self are getting started and sticking with it. Making any type of commitment requires resources, your time, your focus, your hard earned money, but the rewards you reap for staying committed to your health are without boundaries and touch every aspect of your life. Make tenacity your favorite word. Tenacity can be defined as commitment to the goal regardless of what has to be endured along the way. If you are crawling, start walking, heck, some babies find it easier to just run. If you have not succeeded in the past, understand that falling down is part of the process; it does not mean you have failed. Just keep trying, eventually you will walk. Just Don't Give Up!"

Sooooo Many Things...

Well this week wasn't too bad, if I do say so myself. I was sick, but I still got 3 workouts in. Of course, 4 is always my minimum, buuuuut given that I felt like I should have been doing ZERO, then I was pleased. PLUS...I went grocery shopping and I've been packing breakfast and lunch to work. I've been eating a restricted calorie diet, and I lost a pound this week. It's clear that I need to get my weight back down to where I was about 3/4 of the way through last year's Biggest Loser Challenge; #1 so I can stay in the clothes that I bought and #2 to remain healthy. However, I am surprisingly pleased with my appearance. I look in the mirror, and I'm happy with what I see. Now, to be honest when I go to put my pants on, then I don't feel the same way. Hence, the ongoing weightloss regimen. Yet, I feel good about myself, which is am important aspect that so many dieters lose sight of.

BUT here's what I really wanted to talk to you about. I've been bit by the 'Green' bug. Climate Change and overall concern for our planet has been on my mind for some time. I feel like I've been doing small things here and there like using recycled grocery bags instead of plastic ones each trip. However, I want to do more. But what? When I sat down to think about it, I felt as though I would have no impact on the big pollution that goes on by factories, etc. all over the world. Soooo...I went out to the handy dandy internet and came up with these tips. There are 10 listed in the articles, but these are the ones that I believe I can implement in my home immediately.

1. Green up your appliances. Getting rid of that old refrigerator in the garage could save you as much as $150 a year, according to the Environmental Protection Agency. Appliance use comprises about 18% of a typical home’s total energy bill, with the fridge being one of the biggest energy hogs. If any of your appliances is more than 10 years old, the EPA suggests replacing them with energy-efficient models that bear their "Energy Star" logo. Energy Star-qualified appliances use 10%-50% less energy and water than standard models. According to the Energy Star site, if just one in 10 homes used energy-efficient appliances, it would be equivalent to planting 1.7 million new acres of trees.

4. Clean green. Stop buying household cleaners that are potentially toxic to both you and the environment. In his book, "The Safe Shopper's Bible," David Steinman suggests reading labels for specific, eco-friendly ingredients that also perform effectively. These include grain alcohol instead of toxic butyl cellosolve, commonly found in carpet cleaner and some window cleaners as a solvent; coconut or other plant oils rather than petroleum in detergents; and plant-oil disinfectants such as eucalyptus, rosemary or sage rather than triclosan, an antifungal agent found in soaps and deodorant. Or, skip buying altogether and make your own cleaning products. Use simple ingredients such as plain soap, water, baking soda (sodium bicarbonate), vinegar, washing soda (sodium carbonate), lemon juice and borax and save money at the same time. Check out these books by Annie Bertold-Bond for cleaning recipes: "Clean and Green" and "Better Basics for the Home."

5. Let there be energy-efficient light. Compact Fluorescent Light bulbs (CFLs) use 66% less energy than a standard incandescent bulb and last up to 10 times longer. Replacing a 100-watt incandescent bulb with a 32-watt CFL can save $30 in energy costs over the life of the bulb.

6. Save a tree, use less paper. You can buy "tree-free" 100% post-consumer recycled paper for everything from greeting cards to toilet paper. Paper with a high post-consumer waste content uses less virgin pulp and keeps more waste paper out of landfills.

7. Want hardwood floors? Opt for bamboo. Bamboo is considered an environmentally friendly flooring material due to its high yield and the relatively fast rate at which it replenishes itself. It takes just four to six years for bamboo to mature, compared to 50-100 years for typical hardwoods. Just be sure to look for sources that use formaldehyde-free glues.

8. Reduce plastics, reduce global warming. Each year, Americans throw away some 100 billion polyethylene plastic bags — from grocery and trash bags to those ultra-convenient sandwich bags. Unfortunately, plastics are made from petroleum — the processing and burning of which is considered one of the main contributors to global warming, according to the EPA. In addition, sending plastics to the landfill also increases greenhouse gases. Reduce, re-use and recycle your plastics for one of the best ways to combat global warming.


I hope that you can also find one or two ways to help protect our planet...if not for yourself, then for your kids and grand-kids as well as all the plants and animals that will suffer for our actions.

Snacks! I love 'em!

I don't know what it is, but there is something about a little treat in between meals that is always appealing. My body is truly regulated to eat about every 3-4 hours, so like clockwork...I begin to feel a little rumbly in my tummy (for my Winnie the Pooh fans) right around 10:30-11 am and 3:30-4 pm. Since these cravings tend to come a hour or more before my next scheduled 'meal' time, then a snack is just what the body needs.

Of course, when you're trying to eat right (and particularly when you're trying to lose weight), then this can also be a wonderful (or treacherous) opportunity to fall right off the wagon. I mean, even things that seem small and harmless (like some trail mixes or a muffin) can be packed with calories, fat and carbs. I tend to try to go for a 100 cal pack or a piece of fruit, which works pretty well. However, if you're looking for a way to mix things up with a balance of healthy, filling, and tasty treats, then check out THESE options! Below are two of my favs!

Edamame
Grab a handful of frozen shelled soybeans and run them under steaming-hot water for a quick thaw. For a tangy twist, add a spritz of lemon.

HEALTH BONUS: Contains 8 grams of fiber and lots of cholesterol-lowering soy protein.

Cashew-Strawberry Crunch
Think of this as a gourmet cook's PB & J. Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with 1/2 tablespoon honey and top with sliced strawberries.

Health Bonus: Nut butters are full of heart-healthy monounsaturated fats.

This year I think that I am going to re-focus my attention on diet. I have done well with exercising on a regular basis. However, maintaining a healthy diet has really been a challenge for me. It is just soooo easy to make an 'allowance' here or there, and before you know it...you're eating foods that are un-healthy or simply high in fat and calories ALL THE TIME. It's a difficult tightrope to walk. Yet it is one that we must all master, if we are truly going to see CHANGE in our personal lives.

One of the most difficult issues for all of us is 'special occasions'. I do really well with maintaining my diet when I'm all alone, but I feel as though I must make an exception for all the little events that pop up. You know...a wedding, a baby shower, a holiday, an anniversary. These are all events that focus on food, and you want to enjoy the special day, right?

Well check out this article from ivilliage.com, which has a number of great tips for celebrating life with out sinking your weight loss/management plan. Hopefully these tips will help you to enjoy the new year while keeping your resolutions!

Happy New Year!!!!!

Let's make 2009 a year of transformation. God willing, we'll look back on this year with ZERO regrets.

Here's a little something to get you in the mood: Jill Scott - Golden

Seal the Deal!

This morning my minister spoke about the year 2009 and how it will be a year to 'Seal the Deal'. This should be a year where everyone stops discussing what they want to do, and gets busy doing it. Well, ideally this should be our approach to every year, right? So what's stopping us? Is it fear? Is is procrastination? Probably, however, I think that many people just don't know where to begin.

A week or so ago, I listed my goals. However, I didn't think about how important it is to make sure that those goals are measurable and attainable. For instance, you cannot just have a goal 'To Lose Weight' b/c that doesn't really translate into actions. Here is a much better goal... 'To work out 5 times per week and eat a low cal/low fat diet.' When you're writing out your '09 goals, make sure that they are specific and realistic. This will motivate you to take action on your goals and leave you feeling successful and proud at the end of the year.

In order to demonstrate this, I have re-vamped my goals below. I am confident that my 2009 recap will be one of satisfaction and celebration.

Professional
Get promoted to manager - Complete engagement objectives within budget and with less than one round of review notes. Identify at least one new business opportunity on every engagement.

Select and get trained in a speciality - Listen to all advisory web-casts. Meet with leader of selected service offering, and complete available training.

Become a key member of a practice process team - This one is pretty simple

Grow relationships with at least 2 partners and 3 snr managers - Meet one on one with each at least twice during the year

Identify 5 staff or seniors to mentor and develop - Meet one on one with each at least twice during the year. Look for ways to provide feedback and assistance throughout the course of the engagement.

Establish the affinity group as a valuable and key group within the office - Hold at least 3 office-wide events in 1st 6 months of the year. Establish group goals and a detailed plan to achieve them.

Personal
Deepen my level of communication with God - Schedule time for prayer (daily) and Bible reading (weekly), and attend service at least twice a month.

Return to and maintain my 'happy weight' - Work out a min of 4 times a week. Eat 1400-1600 calories/day. Cut out unnecessary snacking. Develop a plan to transition from weight-loss to maintenance phase.

Become a more patient and gracious person - Remember to be slow to anger, give others the benefit of the doubt, and look for the good in the situation

Take at least one trip/vacation that is NOT to Atlanta - Pretty simple

Talk to my sister monthly - Pretty simple

Visit my cousins in Dallas - Pretty simple

Increase my savings by $8400 - Put away $700/month and do not allow expenses to exceed remaining disposable income

Complete one home remodel project (either updated appliances or furniture) - Pretty simple

Do something about a relationship (that one's kinda undefined) - Still undefined

Be happy for the majority of the year - This one is kinda complex, but I believe that if I achieve the goals stated above, then this one will be accomplished.

Are you working out over the break?

Well, one week into vacation, I was able to manage 3 workouts. I got in a yoga session on Monday, 30 mins of weights on Friday, and finally a Biggest Loser workout video on Saturday. Of course, a min of 4 workouts is always my goal, but given that I really wanted to just chill and watch tv with the family, I feel really good about what I did get in. As a matter of fact, it has been soooo long since I have done old school weight lifting, that I am sore like whoa. It's easy to see which parts of my body are worked most vigorously when I am swimming and doing yoga (mostly my arms and upper body) as these parts aren't sore at all. BUT my legs are screaming... I'm talking about having to fall backwards into the chair b/c I can no longer easily lower myself into the seat. LOL!

Anyway, I hope that you all are staying on top of your routines. I know it isn't easy, but just think about how good you will feel about yourself afterwards. I'm off to the Falcon's game, but I hear there is a half mile walk involved. It doesn't count towards my workout total, but it certainly helps ;-)

Soooo...I have an older sister. Most ppl think that I'm an only child b/c she's 8 year's older than me and lived with her mom (instead of with our dad and me). However, I most certainly do have a partner in crime.

Now over the years our relationship has been...interesting. We have always loved one another (no doubt about that). It's just that we're totally different. She's a tomboy, while I'm a princess. Plus, with an 8 yr age difference...how much can an 8 and 16 yr old really have to talk about? However, since I've been out of college, I feel that our relationship has turned a corner. We've had more similar interests and a greater desire to hang out together. Things haven't been perfect, but they have been more natural than in years past.

This holiday season things really felt 'right' with us. I don't even know a better way to describe it...but its as if there was no awkwardness or unease. We laughed and had fun, and have been talking to one another outside of the holidays as well. I feel encouraged for the future. We have common goals, and I'm really hoping that we can support one another in achieving them. I am committed to speaking to her on at least a monthly basis, and I can't imagine a family time/event without her. I am confident that 2009 is going to be a great year for us, and I am really excited for what lies ahead.

So I think that I have posted about my desire to take better care of my skin. I love my skin, buuuut I sometimes have some issues with it. Dark circles, a little bit of acne, you get the picture. When I was younger, I NEVER did anything special for my skin. However, when I turned 21 I began using daily moisturizer. As I got a bit older I selected a moisturizer with SPF, and now I used an eye and a night cream, as well. I'm quite the old lady, aren't I? (Note: The all blends in clear...I am not walking around with white isht on my face.)

Well I scoured around on the net, and came up with the following two articles on skin care health and regimens. Hope that they are a help to you.

For Women

For Men

I'll also give you just a bit of insight into what I am currently using.

Daytime - Neutrogena's Oil-Free Moisturizer with SPF 15. It works great, and I don't have any desire to switch.

Nighttime - I used to use Oil of Olay's Regenerist Night Cream. However, I think that the fragrance in it breaks my skin out, so I am making a switch to...
L'oreal Revitalift Night Cream. It has Retinol A, which is supposed to be particularly good for keeping the skin firm

All the time - I use Oil of Olay's Regenerist Eye Lifting Serum. It's oooook. Honestly, I haven't seen any change or improvement since I've been using it (off and on for about 2 yrs). When this bottle runs out, then I will be looking to make a switch. Any recommendations?

Stress...I have it. Big time! Actually, anyone who is trying to meet a slew (that's right I said slew) of deadlines just prior to the holidays has stress as well. Here's a pretty good article on dealing with the weight of work. I've highlighted a few that are most applicable to me below!

Learn how to say “no”

Be willing to compromise.

Don’t try to control the uncontrollable.

Learn to forgive.

Keep your sense of humor.

Avoid alcohol, cigarettes, and drugs.

Reduce caffeine and sugar.

Check out the rest of the article here.

**to the tune of 'Drop it like it's haaaawt'** "Busy, busy, busyyy, busy, busy. Busy, busy, busyyyy, busy, busy"

I am craaaaazy busy this week, as I have been for the last month or two. Seriously, this last week b4 the holidays is like a sprint to the finish line. However, I have been on my grind, so I feel good about myself. I got in my 4 workouts last week, and with a yoga practice this morning and salsa class on the schedule for this evening, then I feel totally on target for a repeat.

I am mostly trying to get myself geared up for Atlanta...where the food is in abundance and the workouts are few :-P I'm trying to lock my workout schedule into my head right now, which will hopefully make it a bit easier to stick to. How does this sound?

Week 1

Mon - Swim

Tue - Nada (traveling)

Wed - Yoga

Thurs - Nada (Christmas)

Fri - Swim

Sat - Yoga

Week 2

Sun - Yoga

Mon - Nada (break)

Tues - Swim

Wed - Nada (break)

Thurs - Nada (traveling)...maybe belly dancing when I get back

Fri - Swim

Sat - Yoga

Goals

2009 is just around the corner, and it's time to start setting goals. Honestly, when my aunt asked me if I had my '09 goals listed out...I was a less than enthusiastic. I don't know why, but perhaps b/c 2008 was a bit challenging, I'm just not as into it as usual.

However, I think that this blog has been evidence that setting and following through on goals is key to success. Soooo...in that spirit, here are some of the goals that I think I'll work on next year. Hopefully you can come up with your own list, and then begin developing an action plan to reach them within the next 12 months.

Professional

Get promoted to manager

Select and get trained in a speciality

Become a key member of a practice process team

Grow relationships with at least 2 partners and 3 snr managers

Identify 5 staff or seniors to mentor and develop

Establish the affinity group as a valuable and key group within the office

Personal

Deepen my level of communication with God

Return to and maintain my 'happy weight'

Become a more patient and gracious person

Take at least one trip/vacation that is NOT to Atlanta

Talk to my sister monthly

Visit my cousins in Dallas

Increase my savings by $8400

Complete one home remodel project (either updated appliances or furniture)

Do something about a relationship (that one's kinda undefined)

Be happy for the majority of the year

**singing** "Oooohh, the weather outside is frightfulllllll, and the fire is sooo delightfullllll!"

I know this is how you feel when the thought of leaving your warm, cozy home to head out to the gym crosses your mind. It doesn't take much to abandon those plans and curl up with a cup of hot chocolate/tea/drank (whatever you like), and watch a movie/read a book/surf the net (again, whatever you liiiike).

However, cold weather (esp. if you live in the north) is no reason to throw away all of your hard work and efforts from the rest of the year. I've been pretty good about sticking to my routine in-spite of the below freezing temps and snow. I'm still swimming twice a week, yoga twice a week, and next week (and after the holidays) I'll be adding a belly-dancing class into the mix. Big fun, and YAY for 5 workouts a week. Please believe that I ABSOLUTELY plan to fit each and every piece of clothing that I bought this summer.

Just incase you aren't as motivated by the thought of wasting perfectly awesome clothes, then here are a few tips to keep yourself motivated throughout the winter months.

 Gear up! If you prefer to exercise outdoors, the right clothes can make a world of difference. Start with a base layer that wicks away moisture. The drier you are, the warmer you'll be. Look for fabrics such as Coolmax, Duofold, or Capilene, to name a few. Then add a fleece middle layer-or two if it's really cold--for warmth. And top it off with a wind and waterproof top layer such as Gore-Tex to protect you from the elements. And don't forget about your head, hands, and toes.

 Soak up some rays! Whenever it's sunny, get outside. The sunlight can beat the blues that might be sabotaging your exercise routine. In addition, it may also help to calm cravings.

 Try something new! Join a Boxfit or yoga class. The excitement of a new activity may be just what you need. If you have to pay for the class, it can be additional motivation to make sure you don't miss it.

 Get into training! Sign up to walk a 10K, run a half marathon, or do a mini triathlon this spring. Choose an event that is a bit beyond your current ability. That way you have to commit to training if you hope to do well. Better yet, get a buddy to join you.

Article Here

"The key to happiness is to appreciate what you have."

I love this quote, and it truly describes how I have come to live my life. There is nothing wrong with aspiring to have, do, or be better. However, you will forever be miserable if becoming or attaining more is your only focus. Do you know why? Well, guess what...the sky is the limit in life. You will never have or be everything b/c there is always a new height to reach. At some point you will just have to learn to love who and where you are. If you can do this, then I believe that you will find that where you are isn't even as bad as you may have thought. Rather there are many wonderful things about you and in your life for which to be thankful many many times over. Take five minutes to count the things and ppl for which you are truly grateful. Having a hard time getting started? Well let me give you a hand. Maybe some of these apply to you.

Good Health

Good Friends

Loving Family

Healthy Family

Safe Environment in which to live and work

A place to call home

College education

Natural Talent

Learned Skills

Good Taste

Great Sense of Humor

Beautiful Eyes

Nice Smile

Fit Body

Fair/Just Boss

Paycheck

Free Time

Disposable Income

Favorite Foods

Happy Memories

Eat Fresh!

So last Tuesday Oprah aired a show on towns where the residents live to be some of the oldest in the world. These 'blue zones' are places where more ppl live to be 100 years old than any place else on Earth. As you can imagine, much of the show was focused on what these ppl do...what's their secret...how did they discover the fountain of youth. Well, as I'm sure that you've guessed...their success was largely attributed to their lifestyle and more specifically...their diet.

It really struck me that many of these ppl ate healthy...I mean really healthy, like vegan-lifestyle. Now...trust and believe that I am a loooooong way away from giving up meat, let alone all animal products. However, I cannot deny that as I reflected on my own diet, I struggled to find many spots for fresh fruits and veggies. As a matter of fact...my diet isn't at all balanced (mostly meat and starch w/a few veggies here and there...and don't forget sugar). If you think about your diet, then you may find that there are plenty of foods (even healthy foods) that fill your plate, but don't represent some of the major food groups.

Of course, this is something that I want to work to correct, so I found this article that talks quite a bit about maintaining a healthy diet. I have included some of their recommendations below!


Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants - broccoli, kale, mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. The words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources of whole grains are dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.


Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.


Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins
Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Choose: Black beans, navy beans, garbanzos, and lentils and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers are great sources of protein for vegetarians.


Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.


Avoid full-fat dairy products or products from cows treated with rBST.