Greek Salad

 

 

 

 

 

 

 

Kids can make you dinner tonight. 

Healthy Ingredients:

salad greens

chopped mint

crumbled feta cheese

chopped olives

garbanzo beans

Dressing:

extra virgin olive oil

red wine vinegar

sea salt and pepper to taste

Directions:

Combine first five ingredients. Mix dressing 1/2 cup olive oil and 1/3 cup of vineger.

Toss with olive oil and vinegar, and add salt and pepper to taste.

 

Our Approach to healthier Families is in the news!

(CNN) -- Heidi Bond was desperate. No matter how much she cajoled or threatened her daughter, the 9-year-old refused to finish their workout.

Used to this struggle, Bond pushed harder, encouraging Breanna to complete the four-mile loop. She had already lost weight, Bond reminded her. She couldn't give up now, or her hard work would be for nothing.

Breanna ignored her mother and turned for home.

Watching the 173-pound girl walk away, Bond's heart sank. She realized this was a fight she wasn't going to win in a war she couldn't afford to lose.

Reality check

9-year-old girl drops 65 pounds

Schools track kids weight loss

Mom-child relationship tied to weight?

Overweight kids, oblivious parents

As reports of the childhood obesity epidemic hit home, parents around the country are struggling to figure out how to help their kids lose weight.

About 12.5 million children 2 to 19 are obese, according to the Centers for Disease Control and Prevention. That extra weight can lead to serious health problems, including type 2 diabetes, cardiovascular disease and psychosocial issues such as peer discrimination or poor self-esteem.

"Parents are in a really tough position," says Dr. Elissa Jelalian, a staff psychologist at the Weight Control and Diabetes Research Center who focuses on the development of intervention programs for children. "They feel they are not doing a good job as parents if their child is struggling with weight. ... Parents see the potential health consequences, but kids aren't in tune with that."

Bond understands that frustration well. As a baby, she says, Breanna had a hearty appetite, and her parents joked that she would grow up to be like her dad -- a 6-foot, 200-pound man.

By the time she was a year old, Breanna weighed close to 25 pounds. Bond asked their pediatrician whether she should be concerned, but he assured her Breanna would grow into the weight.

Over the next few years, Breanna packed on the pounds. In preschool, she was bigger than any of the other kids in her class.

Her parents hired a nutritionist, but the healthy habits didn't stick. They brought their daughter to a psychologist and an endocrinologist; both said Breanna's test results were normal. Breanna joined a dance class and a swim team, but her weight continued to climb.

"Kids teased me," Breanna says. "They called me chubby and fatty-o."

"It was horrible for me and my husband," Bond remembers. "We felt helpless. We honestly didn't know what to do."

Kids race to finish their first triathlon

Their family was not one for a lot of fast food, soda or sugary treats. Bond cooked dinner most nights: fried chicken, roast beef, enchiladas. But the large meals, combined with a lack of physical activity and the junk food Breanna ate at school, continued to create a big problem.

"Imagine going through life and carrying around seven sacks of potatoes," Bond says. "That's what it's like for these overweight children. It's taxing on their hearts, organs. It's hurting them tremendously. And society isn't helping."

At 9, Breanna weighed 186 pounds.

Red light, green light

Conversations about a child's weight can be fraught with psychological landmines, says Dr. Denise Wilfley, director of theWeight Management & Eating Disorders Program at Washington University School of Medicine.

"Mainly what we suggest is actually having the whole family take on a healthier lifestyle -- for everybody to eat as well as possible, as nutritiously as possible, so the overweight child is not singled out," she says.

Wilfley encourages parents in her programs to "walk the walk" and be a role model for their children. She talks about food as energy for kids' bodies -- eating better will help them think harder, jump higher, play more.

Her families try to follow the traffic light diet, with green-light foods such as vegetables, yellow-light foods such as lean protein and red-light foods such as sweets or simple carbohydrates.

"We focus a lot on not defining self-worth by the number on the scale," she says. "The best way to prevent eating disorders is having very healthy eating patterns."

Bond realized that in order to get Breanna to exercise regularly, they would had to make it a family activity. The Bonds started walking four miles, four days a week, on a trail near their home in Clovis, California.

"It was the hardest thing I've ever had to do," Bond says. "There were times where she refused to move." But in the end, "a little tough love to save the rest of their life" was worth it, she says.

We felt helpless. We honestly didn't know what to do.
Heidi Bond

Why is it so hard for kids to lose weight?

It's best to avoid a power struggle when it comes to exercise and healthy eating, according to Jelalian. She says it's easy for parents to become the "food police" without getting at the deeper issues. Parents should ask why a child wants a certain food or doesn't want to work out and problem-solve with them to find a healthy alternative.

She recommends parents give their kids a choice as much as possible -- not about being active or not active, but about what activity they want to do.

"It really takes that balance in parenting of being firm -- this part is not negotiable, but being warm, caring in how you do that."

Identifying your child's motivation for losing weight is key, Wilfley says. Do they want to be able to run faster? Play football? Avoid teasing at school? Combining that goal with incentives such as sleepovers or family outings should help to keep a child motivated.

Wilfley says it's also important to remove temptation from the house. Keep healthy snacks such as raw vegetables and hummus around; avoid buying chips, soda or other junk food.

"Don't expect yourself to have willpower. Most of us don't," she says. "That's just the way we are. That takes some of the shame and blame out of it."

Fitting in

Breanna and her mother now work out at least an hour and 15 minutes every day. Breanna has also joined a swim team, a competitive cheer team and a basketball team to stay active.

"Sometimes my body just says, 'Lay down, I don't want to do it,'" Breanna says. "My mom keeps me going."

As of this week, Breanna had lost 65 pounds and is down to 121 pounds -- 6 pounds from her goal weight. At that point, the Bond family will switch to "maintenance mode," where healthy eating and staying active will continue to play a big role in their everyday lives.

Breanna has told all her friends about her weight loss plan, and they've been amazed by the results. One even joined her workouts over the summer and lost 20 pounds.

"I was inspiring," Breanna says, sounding slightly in awe. Kids at school have stopped teasing her, and her self-confidence has soared.

"It's changed her whole life," Bond says. "She's able to be a kid for the first time."

Happiness is uncovering what you already have

Post written by Leo Babauta.

When I set out to convert my unhappiness with my life into happiness, about 7 years ago, I had some ideas about how to do it.

I was going to get out of debt and lose weight and get a better job and declutter my house and get into shape and become productive and write a book.

And I actually did all those things and much more. It was great. They changed my life, and I’m very happy now.

Those things, however, didn’t get me happiness.

What I learned is that I already had all I needed for happiness, but it was buried beneath my insecurities, my discontent with my life, my loathing of my body and myself. I already had it, but it was all covered up.

Happiness is the uncovering of what you already have.

You have all you need for happiness, right now. You don’t need to change anything about yourself, or your life. You just need to see what’s already there.

Let me show you what I found out about myself, and how I became happy.

Changing My Life

When I set out to become happy, I wanted to change my life. I had an ideal life that I wanted to create, and I thought if I created that life, I would be happy.

It’s all a fantasy. We all do it: we fantasize all the time about the ideal partner, the ideal kids, the ideal job, home, car, computer, clothes, travel, furniture, TV, and of course, body. If we have these ideal things, this perfect fantasy, we’ll be happy, right?

Well, no. Because first, the fantasy can’t ever come true. We can believe we’re making it come true, but the reality will never match up with the fantasy.

For example, I learned this because while I decluttered and created a minimalist home, it didn’t automatically give me a feeling of contentedness. I needed to learn that separately.

Decluttering, however, did teach me a lot: I learned about why I was holding on to things (fear), and learned that the fears were unfounded. I learned that I could do well even without all that false security, and that I was already strong enough to live life without a lot of unnecessary things.

I still recommend simplifying your life, not because of the fantasy life you think you’ll create, but because you learn about yourself.

When I lost weight, I was still unhappy with my body. It still wasn’t perfect. And let’s be honest: it will never be perfect, in the sense of matching the fantasy of the cover models you see on men’s magazines. I’ll never match up to that fantasy.

But losing weight taught me that I could enjoy eating healthier and exercising. I learned that these weren’t as scary as I thought, and that food is not needed as a crutch for stress, fears, loneliness, boredom and the like.

This was true in every area of my fantasy: I learned that striving for the fantasy didn’t ever work, that I could never get there, that even if I got close, I wouldn’t be happy. But I learned along the way that I didn’t need my old baggage, and that everything I needed for happiness was already in my possession.

What You Need for Happiness

So what does make you happy? What do you need for happiness?

You can strive for happiness in external things all you like: house, job, car, a loving partner, food, drugs, shopping. But these don’t make you happy, at least not for long, and when they don’t give you continual happiness then you have to keep striving for more, and your happiness is always subject to the whim of these external things and people.

You can also find happiness within. You can learn that you have some amazing things inside you, that they are beautiful if you learn to accept them for what they are — and not try to meet up with any fantasy. You can learn that life is always amazing, as it is, without the fantasies. And because the happiness is within, you aren’t subject to losing it because people aren’t in the right mood, or because of external events changing your source of happiness.

This means stripping away the fantasies, one by one. It means looking within, and learning to be OK with what you find.

It’s not an overnight process, but the amazingness is already within you. It’s all around you (and actually within and without are not different things). No fantasies needed.

Note: To learn more about uncovering all you need for happiness, and why this is the root issue that causes (and solves) problems like the inability to change habits, weight problems, debt, procrastination and more, please read more about my new course, Uncover Your Awesomeness.

The course is part of the Zen Habits Sea Change Program.

Writing Effective Goals

 

 

 

 

 

A goal defines where you are going, and helps motivate you along the way.  The steps toward achieving the goal are the roadmap.  Some parts of the map are difficult, but having the end point helps remind you why your hard work is worth it. You can use this format to set any type of goals. At Fit American Families we use it for health, weight loss, exercise, eating healthier-just about everything, even writing our blogs!

Taking the time to put your goals in writing has many benefits:

·        A goal gives you a target to aim for.  Something that is meaningful to you.

·        A goal helps focus your time and energy.

·        A goal can provide motivation, persistence, and desire.

·        A goal can help you prioritize your activities and choices.

Defining your goal takes a little work.  Goals should be SMART:

 Specific.  Be as specific as you can about your goal.  I want to lose 10 lbs in 3 months. I want to have healthier breakfasts everyday.

*Who:      Who is involved?

*What:     What do I want to accomplish?

*Where:    Identify a location.

*When:     Establish a time frame.

*Which:    Identify requirements and constraints.

*Why:      Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE:  A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”

---

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set.

Define your goal so you can determine if you’ve reached it and/or made steps along the way.  Seeing measurable results will motivate you.

When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as……

How much? How many?

How will I know when it is accomplished?

---

 

Action-oriented – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them. Use verbs such as lose weight, run 2 miles, workout 5 days  week, prepare 3 healthy smoothies each week .

 

---

Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

---

Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing.

 

 

Go ahead, take a couple minutes to write out one of your goals, whether it’s eating healthier, exercising more or anything you would like to achieve.

Make it a SMART goal.  Now tuck that goal someplace where you can look at it from time to time to remind you of one of your priorities.  You deserve to achieve your dreams!

Animated Fit American Families

FAF Fiver Family cartoon (2)

Got Energy?

Throw away your 5 Hour Energy drink, I have got something cheaper and better for your health, breath work  Yes I know it doesn't come in any fancy packaging or it may not be as convenient for you to do but it is cheaper and it is healthy for you.

Give Me Energy Breath 

This breath work  is adapted from a yogic breathing technique. Use it to increase your energy in the morning or anytime in your day or when you feel you are drifting away in thoughts it will help to bring you clarity and increase alertness.

• Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.


• Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.


• Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Meditation 101

Meditation is one of the hardest skill for me to master. Its easier for me to train my body for a Triathlon then it is for me to sit quietly and think of NOTHING.

I have one of those "monkey minds" at least that is what my yogi told me. Let me explain it to you because you may be a fellow tribal mate of mine. I have a mind in which is  hard to shut off. I think all the time. I have never been able to sit longer than 3 seconds without thinking... I get in my comfortable position, take my shoes off, sit in a lotus position, close my eyes, begin my breathing exercise and then boom I start talking to myself in my head..."I need to remember to pick up  dental floss today at the grocery store, or what is today's date, is my Nordstroms bill due? Why is my middle toe longer than my big toe?'  you know my mind chatters with insignificant stuff.

But I love a challenge! So I have researched many eastern techniques on conquering this exercise and  I have tried many different techniques, candle staring, visual imagery, chanting monks, repeated mantra's and then I realized I have to focus more in depth on STEP ONE-Breathing

If you want to begin meditation you must first try your hand at breath counting. This is a life skill to teach your children as well, it will help them to concentrate better, reduce stress and relax before bedtime.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

• To begin the exercise, count "one" to yourself as you exhale.


• The next time you exhale, count "two," and so on up to "five."


• Then begin a new cycle, counting "one" on the next exhalation.

Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19."

Try to do 10 minutes of this form of meditation.

Stress Buster

How do you handle stress?

Scream? Punch pillows? Throw an object across the room? Get a shot of vodka? Smoke a cigarette?  Bite your nails? Use profanity? Use nasty or sharp words to an innocent person? Call a friend to complain to? 

Admit it, at times we have probably done one of these or all of these at the same time. I confess I have done most of the above...that is until I learned this technique...

But before I share this technique with you, how do your kids react to stress? I bet I know...the same way YOU DO.

My niece at 3 years old knew exactly the moment and the tone to say the word "sh#t"! I witnessed this moment and at first I thought it was funny, but I held my laughter inside and I looked at my sister, embarrassed she said to me "who did she learn as that from?" I held my tongue, ( I think you know the answer.)

Learning to de-stress is a learned skill. Its not an easy skill to learn or to remember to do when you're in the heat of the ##!!! moment.

So it will take a lot of repetition to get this technique down so it pops in your head when you need it the most, and if your life is alot like my life, you'll have plenty of opportunities to practice to perfection! But as your are learning teach your kids at the same time.

Here you go...

The 4-7-8 (or Relaxing) Breath is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.

The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.


• Close your mouth and inhale quietly through your nose to a mental count of four.


• Hold your breath for a count of seven.


• Exhale completely through your mouth, making a whoosh sound to a count ofeight.


• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Now don't you feel better?

Immunity Detox Tea

 

 

 

 

To make Immunity Detox Tea:

1. Peel and chop fresh, organic ginger into chunks, making about one tablespoon per cup of hot water. Place in the bottom of the mug.


2. Heat water to a near boil and allow to cool for just a moment.


3. Pour hot water over ginger pieces, allowing it to steep for approximately two minutes or a little longer.


4. Cut a lemon in half. When the mug has cooled to a point you can sip the tea, squeeze ½ lemon into the mug.


5. Add a dash of cayenne – one or two shakes from the shaker.


6. If you need to sweeten, add a little stevia or xylitol.


7. Mix and drink!

The best part about this tea is it will work while you sleep, detoxifying you, strengthening your immunity, and leaving you with a healthy glow.

*Kimberly Snyder.net

Roger Swedzinsk

Article submitted by Roger Swedzinsk, Health and Nutrition Consultant. For more information please contact Roger at  260-637-577.

Vitamin D may slow pre-cancer growths, find researchers

 

By Nathan Gray , 28-Nov-2012

Vitamin D may help to battle cancers by blocking cell growth and slowing the progression of pre-malignant to malignant states, say researchers.

The team of Canadian researchers said the newly discovered mechanism provides a molecular basis for the potential cancer preventive effects of vitamin D.

Writing in the Proceedings of the National Academy of Sciences (PNAS), the authors report that the active form of vitamin D acts to block cancer formation by several mechanisms that inhibit both the production and function of a specific protein required for cell division (known as cMYC).

Led by Professor John White, the research team explained that cMYC drives cell division and is active at elevated levels in more than half of all cancers, however, the new findings suggest vitamin D alter this situation.

"We discovered that vitamin D controls both the rate of production and the degradation of cMYC,” said White.

“More importantly, we found that vitamin D strongly stimulates the production of a natural antagonist of cMYC called MXD1, essentially shutting down cMYC function,” he said.

The team said vitamin D acts to suppress the expression of genes regulated by c-MYC and enhanced MXD1 expression and stability, “dramatically altering ratios of DNA-bound c-MYC and MXD1.”

"Our results show that vitamin D puts the brakes on cMYC function, suggesting that it may slow the progression of cells from premalignant to malignant states and keep their proliferation in check,” said White.

“We hope that our research will encourage people to maintain adequate vitamin D supplementation and will stimulate the development of large, well-controlled cancer chemoprevention trials to test the effects of adequate supplementation," he added.

Source: PNAS
Published online, open access, doi: 10.1073/pnas.1210037109
“Vitamin D receptor as a master regulator of the c-MYC/MXD1 network”
Authors: Reyhaneh Salehi-Tabar, Loan Nguyen-Yamamoto, Luz E. Tavera-Mendoza, Thomas Quail, et al

 

*ROGER COMMENT-  Another good reason to be bringing in extra D3 this Holiday season. This is what I call cheap insurance folks. If you are going to use Vitamin D be sure to use a liquid form for best use at the cellular level. Saving money these days is important but also remember that without your health it really does not matter how much money you have in the bank does it?

Top 30 Most Effective Ways to Melt Away Stress

 

 

 

 

 

 

Stress is a fact of life, but being stressed out is not. We don’t always have control over what happens to us, that doesn't mean we have to react to a difficult, challenging situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it’s a physical one too. The more stressed out we are the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses. And the less open we are to the beauty and pleasure of life.

1. Breathe Easily “Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times.

2. Visualize Calm. Picture an experience or a place that makes you happy, It sounds New Age-y, but at least one study, done at the Cleveland Clinic Foundation, h. When you feel stress, close your eyes, take a deep breath and go to your happy place and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details — the sights, the sounds, the smells.

3. Make Time for a Mini Self-Massage. Massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget.

4. Try a cup of tea. Chamomile tea is a great relaxer. Close your eyes, go to your happy place and sip your tea.

5. Just smile. Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm. Go ahead and grin. Don’t you feel better already?

6. Count 10 things in your life that you are thankful for. Those are the gifts in life that keep on giving.

7. Stop Gritting Your Teeth Stress tends to settle in certain parts of our bodies, the jaw being one of them. When things get hectic, try this tip place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Hold the breath for a moment, and as you exhale say, “Ah-h-h-h,” then unclench your teeth. Repeat a few times.

8. Compose a Mantra Devise an affirmation — a short, clear, positive statement that focuses on your coping abilities. Affirmations are a good way to silence the self-critical voice we all carry with us that only adds to our stress, the next time you feel as if your life is one disaster after another, repeat 10 times, “I feel calm. I can handle this.”

9. Check Your Chi Qigong (pronounced chee-gong) is a 5,000-year-old Chinese practice designed to promote the flow of chi, the vital life force that flows throughout the body, regulating its functions. Qigong master Ching-Tse Lee, Ph.D., a professor of psychology at Brooklyn College in New York, recommends this calming exercise: Stand with your feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position (about 45 degrees) while keeping your upper body straight. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight.

10. Be a fighter, not a victim. The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets canceled, don’t wallow in self-pity. Find another one. If your office is too hot or too cold, don’t suffer in silence. Call the building manager and ask what can be done to make things more comfortable.

11. Put It on Paper Writing provides perspective, divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you can’t. Change what you can and stop fretting over what you can’t.

12. Count to 10 before you say or do something you’ll regret, step away from the stressor and collect yourself.  You can also look away for a moment or put the caller on hold. Use your time-out to take a few deep breaths, stretch, or recite an affirmation.

13. Just Say No Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.

14. Take a Whiff of Oils. Anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice (the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil). Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store.

15.Warm Up. Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting.

16. Say Yes to Pressure Acupressure. Accupressure stimulates the same points as acupuncture, but with fingers instead of needles. Start with your Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead, with your fingers press firmly in this area. The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine. The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the base of the neck and the outside of the shoulder blade.Breathe deeply and apply firm, steady pressure on each point for two to three minutes. The pressure should cause a mild aching sensation, but not pain.

18. Shake it up. This quick exercise helps loosen the muscles in your neck and upper back. Stand or sit, stretch your arms out from your sides and shake your hands vigorously for about 10 seconds. Combine this with a little deep breathing.  and you’ll do yourself twice as much good.

19.  Eat a feel good food.Foods that are high in carbohydrates stimulate the release of serotonin, feel-good brain chemicals that help induce calm, crackers, pretzels, or a bagel should do the trick.

20. Identify it and let it go.  Each of us has uniquely individual stress signals — neck or shoulder pain, shallow breathing, stammering, teeth gritting, queasiness, loss of temper. Learn to identify yours, then say out loud, “I’m feeling stressed,” when they crop up, and set it free visualize this stress leaving your body and drifting away like a series of helium filled balloons released into the sky.

22. Stare in to space. Look out the window and find something natural that captures your imagination. Watch the clouds as they pass overhead.

23.  Go for a walk. It forces you to breathe more deeply and improves circulation. Step outside if you can; if that’s not possible, you can gain many of the same benefits simply by walking to the bathroom or water cooler, or by pacing back and forth.

24. Take a bath. When I have the time, nothing is more stress relieving for me than a hot bath.  But when I don’t have time, I do the next-best thing: I wash my face or even just my hands and arms with hot water. The key is to imagine that I’m taking a hot bath. It’s basically a visualization exercise, but the hot water makes it feel real.

25. Whistle. Whistling makes everybody happy. Even if you can’t whistle, hum it will change your mood.

26. Listen to music, especially classical music, studies have shown that music can do everything from slow heart rate to increase endorphins. Good bets: Bach’s “Air on the G-String,” Beethoven’s Pastorale symphony, Chopin’s Nocturne in G, Handel’s Water Music.

27. Practice Mindfulness Heighten your awareness of the moment by focusing intently on an object. Notice a pencil’s shape, color, weight and feel. Or slowly savor a raisin or a piece of chocolate. Mindfulness leads to relaxation.

28. Call a friend. Sharing your troubles can give you perspective, help you feel cared for and relieve your burden.

29. Stretch.  Muscles tighten during the course of the day, and when we feel stressed out, the process accelerates. Stretching loosens muscles and encourages deep breathing. One of the greatest stress-relieving stretches is a yoga position called the child pose, which stretches the back muscles. On a rug or mat, kneel, sit back on your heels, then lean forward and put your forehead on the floor and your arms alongside your legs, palms up. Hold for one to three minutes.

30. Say a prayer or meditate. Studies show that compared with those who profess no faith, religious and spiritual people are calmer and healthier.

The Smartest Way to Handle “Picky Eaters”

 

 

 

 

 

 

Working as a Family Fitness Specialist for 22 years, I realize most kids act the same way when it comes to trying new foods, especially if this new food is good for them. So I came to the conclusion that there must be some hidden job description in some Kids Only Manual, that kids keep in their code of silence, but once you as a parent know what to expect  you can handle the challenges your kids bring to the table a little easier!

 

1. You must have patience. It is natural for kids to be cautious with new foods, especially when it comes to vegetables. We know that for young children, it can take 15 to 20 times of actually putting the food in their mouths before they will come to like it. Try introducing a new vegetable with a familiar taste, for example,

 

2. Kids will challenge you for control. Its in their job description “let’s see if I can win, then I won’t have to eat this green thing!”We also know that some children are especially cautious about trying new foods, while others use food as a way to be in control. Remind yourself this is only a game of will power. Then remind yourself of the health benefits of the food you want your kids to eat.

 

3. Look away when your kids make faces toward their broccoli, its all apart of the game. Let them make as many faces as possible. I once took a picture of my son making a mean pouty face, he was even more upset with me that I actually took the picture, I bring it out today when he has a girlfriend come over! Ahhh the humiliation! Sweet! From their job description-Frown every time you taste something unfamiliar or you don’t like it, don’t give in make as many faces as you can. Smile when you eat something sweet.

 

4. Suggest that your son/daughter alternate bites between the new food and the familiar food.

 

5. Create a routine that everyone including mom and dad must try new foods.

 

6. Start small. Don’t introduce a new food by piling it on their plates. Start small, baby steps. Then when they finish that particular food, celebrate!

 

7. Never use food as a punishment or reward. This will come back to haunt you over and over again. This creates an emotional eater, I believe this is part of the problems we have today with emotional eaters. Food is nourishment for the body, leave it at that!

 

8. Introduce new foods at snack time. Especially when your kids don’t have an audience.

 

9. Educate your children why a particular food is good for their bodies.

 

10. Teach you kids about the different types of taste. Allow them to identify sweet, bitter, salty foods.

Allowing Things to Happen

 

 

The Master allows things to happen.
She shapes events as they come.
She steps out of the way
and lets the Tao speak for itself.
~The Daodejing

Post written by Leo Babauta.

This has been what I’ve been learning over the past couple of years. Allowing things to happen.

It goes counter to our usual instincts in Western society — we are doers, creators of our destiny, we make things happen … we don’t wait for it to happen! That’s what I was taught from an early age, in school and by every motivational sports movie I ever watched. So allowing things to happen is not my normal way.

I have never been one to be passive, to let things happen instead of making them happen, to let go of control of things.

But here’s what I’ve been learning:

1. This control we think we have over our lives and our destinies … it’s an illusion. As the guy who had his life turned upside down by a heart attack, the woman who lost her father to death and had to drop everything, the family who lost their home to a hurricane, the entrepreneur that was doing well until the economy collapsed and no one was spending, the hard-working employee who was laid off when the economy tanked, the cyclist who was hit by a car, the car that skid because someone ran onto the road who had been obscured, the mom whose son has autism despite her doing everything right during pregnancy … it happens every day, where we think we’re in control but we’re really not. Do we control all the people around us who affect our lives so intimately? Do we control the overwhelming power of nature? There’s so much out of our control that what we think is control is really an illusion.


2. To control your cow, give it a bigger pasture. This is a great quote from Zen Master Suzuki Roshi, talking about controlling your mind. I see the cow and her pasture as a form of allowing things to happen — instead of tightly controlling something, you’re opening up, giving it more room, a bigger pasture. The cow will be happier, will roam around, will do as she pleases, and yet your needs will also be met. The same is true of anything else — stepping back and allowing things to happen means things will take care of themselves, and your needs will also be met. And you’ve done no work.


3. You have less stress, less to worry about. Imagine allowing things to happen naturally, and things work out, and all you did was smile and watch. You don’t have to worry about shaping things, about controlling something that doesn’t want to be controlled. You don’t have to push, and fix leaks, and put out fires. You just let things work on their own. They happen.


4. Things will surprise you. Let’s say you’re allowing something to happen. You might want it to go a certain way, to a certain outcome. That’s your goal. But what if you let go of this idea? What if you say, “I don’t know what will happen.” (Btw, you really don’t.) What if you say, “Let’s see what happens.” Then things will happen, but not the way you planned. The outcome might be completely different than what you’d hoped for. But it can still be great, just different. It might even be wonderful, and surprising. Surprises are good, if we accept that things always change and that change is good.


5. You learn how things work. Instead of trying to make things work the way you want them to work, just watch them work. You’ll learn much more about human nature, about the nature of the world, as you see things work without you controlling it. It might change you.

That’s all very good, Leo, you’re thinking. But that won’t put the food on my table.

Maybe you’re right. And so, don’t let me stop you from what you need to do. Carry on. I’ll just sit back and watch.

Crispy Carrot Chips

 

 

 

 

 

 

 

Peel carrots into thick chips.

Toss with olive oil sea salt and pepper.

Bake at 350* for 12 minutes.

Cool and enjoy.

These carrot chips are great served with cottage cheese, or ranch dressing. Use them on top of salads instead of croutons.

Enjoy!

copyright  2012 Fit American Families 

Produce for the week of December 15th

 

 Kohlrabi    Kale   Arugula    Radishes     Carrots           Green Garlic         Turnips

Produce suggestion this week:
The carrots and green garlic are fantastic
grilled - we just brushed them with oil and
tossed them on the grill. The grilled green
garlic surprised everyone with its great taste.
The carrots were sweet and tasty after grilling and we even tried a few radishes grilled.  And the lamb sausage wasn't bad either : )

Our produce is local, seasonal and organically  grown in Celeste Texas.

Grass-Fed Beef from Blackland Prairie Farms in Ladonia Tx
Limited quantities available ! Must pre-order for market pickup.
Ground-$6.99/lb    Cubed (round -tenderized) steak $7.50lb
NY Strip-$15.99/lb  Skirt Steak-$8.99/lb
Half Brisket-$7.00/lb   Ribs-$4.75/lb    Kabob beef $7.50/lb
Liver-$3.75/lb   Stew (loin tip)  $7.50 lb   Chili -  $6.99/lb

Grass-fed Lamb from our farm - this is our remaining inventory ! The
next available lamb will be fall of 2013.  This is due to the last two years
drought forcing us to reduce the size of our ewe flock.  
Must pre-order for market pickup.
Ground—$7.99 lb (about a lb. per pack, 25 packs remaining)
Ground Burger patties-$8.99/lb (4 patties,1/4 lb. each, per pack, 23 packs remaining)
Lamb Chops-$13.99/lb (about a lb. per pack, 9 packs remaining)
Leg Steaks-$11.99/lb (about 1.5 lbs. per pack,  10 packs remaining)
Shanks-$4.99/lb (1 - 2 lbs. per pack, whole - 1pack, sliced 2 packs)
Leg, bone in-$9.99/lb  (4.44 lbs, 4.44 lbs, 5.07 lbs and 5.91 lbs - 4 remain)
Stew meat, boneless-$8.99/lb  (about a lb. per pack, 15 packs remain)
Soup bones-$2.99/lb (about a lb. per pack, 3 packs remain)
Sausage:   Italian, Hot links, Bratwurst, Jalapeno-cheddar summer sausage,
Jalapeno-cheddar hoop style, or Cajun.  $10.99 per pound,  1 -2 lb. packs,
Our lamb sausage is all lamb, no pork or beef fat is added !

December 15th we are at McKinney Farmers Market
at Chestnut Square from 8am till 12pm
The McKinney Farmer's Market is held at Chestnut
Square Historic Village from 8am - noon.www.chestnutsquare.org/programs/farmers_market.asp

Creating local jobs at the ***Award Winning***
McKinney Farmer's MarketGood Earth Organic Farm is a 2013 sponsor of the
McKinney Farmer's Market.  We support the growth
of our local economy and access to goods from
local growers. Please visit this market often !

ZZZZZZZ.....

 

 

 

 

Take a walk. In Chinese medicine, insomnia caused by your brain’s inability to shut off the day’s stress is called “disturbed shen qi,” or a disturbed mental spirit. Releasing daytime stress before bedtime by taking a brisk walk or a warm bath is often more effective than taking a sedative.

Turn down the heat. Most people sleep more soundly in a cool room. The body needs to  drop its core temperature for sleep to initiate normally. Sleep with your windows slightly open to allow the cool night air to enter.

Pump up the serotonin. Serotonin is a natural hormone associated with inducing sleep. Deficiencies in tryptophan, vitamin B6, niacin, magnesium or other nutrients can inhibit the hormone’s functioning. The best way to maintain proper nutrient levels is to eat a balanced diet. A daily multivitamin may help supplement dietary gaps. If you suspect a severe serotonin deficiency, consult your medical health professional.

Yoga before bed: Prepare your body with a few yoga positions. Lay on your back with your feet up against a wall.

Keep a journal by your bed:  If you lie sleepless for more than 20 minutes, it may be due to your body’s inability to shut off the day’s stress or thoughts of an upcoming event. Keep a journal by your nightstand, write down all of your thoughts, get everything off of your mind, you can now lay back to sleep knowing your thought are now recorded and will be waiting for you in the morning to address.

Have a glass of wine with your dinner, but not after. It has been shown the slightest bit of alcohol in your system can keep you up at night.

Pray or meditate before bedtime: Releasing any thoughts, concerns or worries before bed will help you sleep. Try to develop the habit of thinking of all the blessing you have in your life and be thankful for all the events in your life. Going to bed with positive thoughts will help you sleep better.

Balance your blood sugar: If you’re not sleeping well, ask your doctor about testing your blood sugar levels. People suffering from hypoglycemia can experience blood sugar fluctuations at night. A drop in blood sugar signals the body to produce hormones and neurotransmitters that stimulate sugar release, which may wake you up. If you are hypoglycemic, ask your health care provider whether nutritional measures are appropriate for you.

Sample food post

sample stuff

Sample food post

Recipe Type: Stuff goes here

Cuisine: more

Author: Kimberly Wechsler

Prep time: 12 mins

Cook time: 12 mins

Total time: 24 mins

Serves: 2

aaand more

Ingredients

• tons of food

Instructions

1. do stuff

3.1.09

Sample food post

Recipe Type: Recipe 222

Cuisine: sdf

Author: Kimberly Wechsler

Prep time: 67 mins

Cook time: 66 mins

Total time: 2 hours 13 mins

Serves: 7

saaaand

Ingredients

• yess

Instructions

1. do it again

3.1.09

 

Shocking Facts about Bowling

 

 

 

 

 

Do you know a person weighing 125 pounds can burn 180 calories per hour!

A person weighing 155 pounds can burn 225 calories

and a person weighing 185 pounds can burn 270 calories per hour.

Need more shocking facts about Bowling

1. Bowling strengthens your core muscle groups. Its better than do sit ups isn't it?

2. Bowling can strengthen your upper body. Lifting a 10 pound ball can actually help increase the size of your arms, okay so what if its mainly in one arm!

3. Bowling is great for your bottom. As you release the ball you are performing a squat.

4. Bowling helps to stretch out your hamstring muscles and lower back.

5. Bowling is fun for your entire family.

Now Breathe...

 

 

 

 

Let's teach our children the beauty of our breath.

1. Breathing properly is fundamental to good health and we shouldn't take our respiratory system for granted, especially if you live in a city with lots of cars, trucks, buses.

2. The primary function of the respiratory system is to supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body. The respiratory system does this through breathing. When we breathe, we inhale oxygen and exhale carbon dioxide. This exchange of gases is the respiratory system's means of getting oxygen to the blood.

3.Don't smoke. Smoking is the single greatest cause of preventable diseases. Smoking can cause lung cancer and other respiratory diseases.

4. Exercise. The type of exercise that gets your heart pumping and lungs breathing! Try jogging in place, go for a walk/run. Do some high leg kicks for 3 minutes. Share different ways your kids and you can get you lungs working harder.

5. Practice daily deep breathing exercises. Air can remain in your lungs for up to 30 days or longer, yuck! It is important to practice deep breathing everyday. So a good time to teach your family to practice deep breathing is when they step outside first thing in the morning. Take 5 deep breaths in through your nose, hold for 5 seconds and  and 5 deep breaths out of your nose.

Breathe Happily Ever After!

The top 8 Reasons to eat Cranberries

1. Treats Urinary Tract Infections

Cranberry juice can help block urinary tract infections. It contains proanthocyanidins, which help to prevent E. coli bacteria from sticking to the walls of the uterus and bladder. One glass of juice a day is all you need to prevent and heal urinary tract infections. Cranberries contain citric acid and other nutrients that can prevent kidney stones, and other kidney and bladder problems.

 

2. Fights Cancers

Laboratory studies have shown that cranberry extracts can prevent breast cancer cells from multiplying. Other cancers that may be prevented by using cranberries are colon, prostate and lung.

 

3. Fights Heart Disease

Cranberries help to lower the bad cholesterol levels which can clog the arterial walls. They also help to prevent plaque from forming on the arterial walls, which can lead to atherosclerosis, (the hardening of the arteries). As a result, your chances of a stroke are reduced, and if you have suffered from a stroke, cranberries can help you to recover from it.

 

4. Promotes Weight Loss

Cranberries are high in antioxidants, which help to flush out your system. This in turn improves your metabolism and digestive system so that you can begin to lose weight quicker.

 

5. Anti-Aging Properties 

The antioxidants contained in cranberries will help your body to get rid of all the free radicals which contribute to the aging process. They will not only help your skin to look young, but your internal organs will also be able to function longer without problems.

 

6. Strengthens the Immune System

The antioxidants work hard to flush out the harmful toxins which suppress the immune system. Once these are removed, your immune system will be strong so that you can ward off just about any sickness or disease.

 

7. Relieves Skin Conditions

Skin conditions such as acne, dermatitis, psoriasis and eczema can all be healed with the use of cranberries.

 

8. They taste so good and you can use them in so many different foods as well. Take a look at our recipes for cranberries and if you are a member of our Healthy Lifestyle Package you received some cranberry recipes for this week. If you are not a member go to www.CookingLessonsfromhome.com and sign up today!

 

For optimum health benefits consume fresh cranberries and make your own juice at home with a juicer, or opt for unsweetened, 100 percent pure cranberry juice.

 

It takes a plan

 

 

 

 

I started Cooking Lessons from Home, our Meal Planning Service (part of Fit American Families, Healthy Lifestyle Package) back in 2008. It started off as just a way to send healthy recipes to my kids, one was away in school in California and the other was away in school in Montreal. I tried to raise my children on healthy foods throughout their childhood, but when it came time for them to leave our home, their nutritional intake was at the mercy and hope of a school meal program and of course like any other college student...fast food. One day my oldest son, called me from the freezer section of the grocery store asking me what he can make that was healthy. That's when it all began for me. I knew all of those years preparing healthy foods for my kids would pay off. I am a natural born planner, I always have been so it is so easy for me to spend a few hours planning and thinking about what's in season, what our family schedule is for the upcoming week, budgets, and colors in a meal. So I began to send recipes, and a meal plan for the week. My little meal plan has now organically grown in to a Professional Meal Planning Service, even though there are thousands of subscribers, each weeks  meal plan is still carefully thought out by my staff and I. We plan our meals based upon the season, we work with farmers in the south, the mid west and the northeast to ensure that no matter where your family is, you can receive only the top 200 most nutrient dense recipes in your home. My mission is to eliminate or reduce the amount of prepackaged, industrialized foods and use recipes that real and whole, each meal you receive is designed with the homecook in mind and takes less than 30 minutes to prepare. My goal is to bring families back home to eat.

Where in the World do I start?

Post written by Leo Babauta.

One of the most frequent questions I get when people read Zen Habits, looking to change their lives, is:

“Where do I start?”

From getting in shape to flossing to getting productive to waking earlier to learning languages and much more … there are so many habits to change that people often become confused, overwhelmed, to the point where they don’t start.

I know, because I’ve been there. For me, before I learned how to change habits, the confusion of where to start resulted in two problems: 1) I would often try too many things at once, because I wanted to change a lot of things; or 2) I would just not even try, because it was too hard to figure out.

How did I solve it? I picked one thing, and just started.

This is what I recommend: pick something fun and easy. One thing. Anything, really. What you pick to start with matters little, because you’ll get to everything you want to work on eventually. Where it does matter is in how difficult the change is — if it’s too hard, you might fail and get discouraged and lose confidence. If it’s easy and fun, you’re more likely to succeed and move on to the next challenge.

That said, looking back on things, I have a few suggestions for great habits to start with. I recommend picking one of the following, depending on how much it appeals to you, and how much fun you might have doing it.

1. A Mindfulness Practice. There are a few good options here: 5 minutes of meditation, a mindful tea ritual, or 5 minutes of mindful eating at one meal per day (do nothing but be mindful as you eat, no distractions like reading or TV). Not only are these beautiful, calming practices, they actually set an amazing foundation for future changes. At the most fundamental level, they are practice for being mindful as you do anything, including undergoing other habit changes. One of the best things I’ve ever done is learning to be more mindful.

2. Simplify. Simplifying practices like decluttering or simplifying your schedule are great ways to create space for the important things in your life. I’ve found that a beautiful, uncluttered space is perfect for other things like exercise, reading, meditation, writing, and so on. Decluttering your schedule (find one thing to eliminate or simplify each day) is a great way to create space for other habit changes to follow.

3. Fun Exercise. What? Exercise can be fun? Well, sure — it is for me! I look forward to exercise, whether because running allows me to clear my head, walking allows me to mull over different ideas, or because working out with a friend is a wonderful way to socialize. If exercise doesn’t seem fun to you, you might just need to find the right partner, coach, team, or game to play. Exercise is a great habit to start with because it makes your whole day better, makes your mind more focused, and gives you the confidence to tackle other habits.

4. A Small Heathy Eating Habit. I love this habit because it makes you feel lighter, healthier, and happier. That change can affect everything else you do. A simple eating habit might be to eat fruit and raw nuts for a snack instead of greasy or sweet snacks, or drinking water or tea instead of soda, or eating veggies instead of something fried or starchy for dinner. Enjoy the cleaner, lighter taste, the lack of heaviness, greasiness and bloatedness you feel afterward. You don’t have to revamp your entire diet — just one small eating change is a great way to start.

What if you want to do all four of these? Pick the one you are looking forward to the most. If there’s a tie, then pick randomly. It doesn’t matter where you start. What matters is that you start.

  

The Best Teacher in the World is...

 

 

 

 

 

 

 

THE BEST TEACHERS

The best teachers ask children what they may want or need in a conversation, such as advice, sometimes its just listening, maybe kids need help in dealing with feelings, or help solving a problem.

The best teachers notice times when kids are most likely to talk--for example, at bedtime, before dinner, in the car--and be available.

The best teachers start the conversation; it lets kids know you care about what's happening in their lives.

The best teachers find time each week for a one-on-one activity with each child, and avoid scheduling other activities during that time.

The best teachers learn about your children's interests--for example, favorite music and activities--and show interest in them.

The best teachers initiate conversations by sharing what you have been thinking about rather than beginning a conversation with a question.

The best teachers let your kids know you're listening

The best teachers  stop whatever they are doing and listen, when children are talking about concerns.

The best teachers express interest in what they are saying without being intrusive.

The best teachers listen to their point of view, even if it's difficult to hear.

The best teachers let kids complete their point before responding.

The best teachers repeat what they have heard kids say to ensure that they understand them correctly.

The best teachers respond in a way children will hear.

The best teachers soften strong reactions; kids will tune you out if you appear angry or defensive.

The best teachers express your opinion without putting down theirs; acknowledge that it's okay to disagree.

The best teachers resist arguing about who is right. Instead say, "I know you disagree with me, but this is what I think."

The best teachers focus on a child's feelings rather than your own during your conversation.

The best teachers talk to children, they don't lecture, criticize, threaten, or say hurtful things.

The best teachers are role models, kids learn by imitating. Most often, they will follow your lead in how they deal with anger, solve problems, and work through difficult feelings.

 The best teachers in the world are in your life and always have been...the best teachers are parents.

 

copyright  2012 FitAmericanFamilies

 

 

 

The Peterson Family

 

 

 

 

Photo credit: University of Delaware Alum Relations. Flickr.

We, too, believe in teaching by example and educating from an early age. My husband and I both exercise regularly and our children enjoy stretching with us when we are exercising at home. We feel that when we are healthy and active, we can be participate in physical play with them. We talk to them about why it's important to exercise/play and eat healthy and we like to use athletes, superheroes, and ourselves as examples of what healthy food and exercise can do. We also talk about how exercise and eating right can prevent illness and disease (not necessarily in those terms). Our kids are 6 and 4 and they get it!

The Boyd Family

 

 

 

 

 

 

Image by Cursedthing. Flickr

 

My wife and I have always believed in modeling the behavior. We exercise and our children exercise with us. From the time they could sit in a running stroller Saturday and Sundays were always family workouts. Both our children have been able to blow by us in the running and my son is closing in on my strength. Eating a variety of healthy foods and making good decisions is all we can do. We encourage and practice what we preach. I think it is about giving them a consciousness about their health. I knew we were on to something the first time we had taken our children to a birthday party and there was a toy stroller there and the first thing he did was take off running with it. This summer we were on vacation in NC and I decided to look up some crossfit gyms in the area and we scheduled an appointment and went down for the week. That is how we start our days. The funny part was how many comments we got about our whole family working out together. In my head I say shouldn't everybody. I am constantly amazed and disappointed in how many people don't involve their children in the same activities they seem to feel are important for them as adults and don't see the value in creating a life long habit in their children. To me exercise and eating well are as important as sleep, brushing your teeth, bathing. It is a vital part of our everyday life. The sooner you involve children the less likely they are to feel negatively about it. They won't see it as a form of torture that many adults seem to have. Why wait till you have a problem. I am very fortunate to have a wife that feels the same way about healthful living..

Tale of Two Cities Video

Meet Joann Davidson: photomodel, athlete, excellent wife and beautiful woman

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.



Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.

 

Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.

Video post example (not in slider)

http://vimeo.com/35396305

 

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.

The New Normal

 

 

 

 

 

Were you expecting a review on NBC's new series The New Normal? Sorry it's not, but this idea came to me this morning as I was walking to the gym. On my way to the gym  a neighbor stopped to say hello, she asked where I was going and I told her I am walking to the gym. She then says to me, "you are such a exercise fiend!" What? Really? No! Here is the reality of my situation, yes I am the author of fitness books and I am a certified health foods chef, so I think people often have this misconception of those of us in the Health and Fitness Industry, that we workout excessively, some do, but those of us you have gotten through life injury free understand balance and I do. . Here is my reality... I do some form of physical activity 7 days a week. Now just wait before you label me a "fiend,"  some days I do one hour of yoga or Pilates  other days I strength train for about an hour and on the other days I play tennis. Does that sound too much to you? If it does we need A New Normal for You! If you haven't heard lately...(if this is new to you, you need to pay attention to this) to decrease your chances of cardiovascular disease, strokes, diabetes 2, high blood pressure and other preventable diseases you need to do 60 minutes of physical activity everyday! This is great news and most activities are free! I don't know about you but I want to live disease free and see my children get married and have children, I love life!  If you have the same goals as I do in life, then your new normal should be squeezing in some form of physical activity everyday too! Its all in our mindset, and we carry this mindset to our children as well, my kids are just like me, they are not excessive, they are disciplined, healthy and fit.If you don't have a full 60 minutes in some of your days, then squeeze in 30 minutes in one part of your day and 15 minutes another and 15 at another time. I would love to see our 'New Normal' here in the United States to have active families everyday, wouldn't you?       

Gallery post example (Not in slider)

[gallery ids="1290,1289,1288"]

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.

Credits

 

The Clover Trail (Atom Z2760) Review: Acer's W510 Tested

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.



Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.



Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.

 

Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

Images from anandtech.com

Microsoft surface review by anandtech

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.


Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.
Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.


Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.
Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.
Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

Images by anandtech.com

The next-gen MacBook Pro with Retina Display Review

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.



Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.

 

Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.



Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

Images by anandtech.com

Google Nexus 7 and Android 4.1 - Mini Review

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.



Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.



Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.

 

Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.



Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

Photos from anandtech.com