Black and Blue Water

The Fountain of Youth is water, it is the elixir of life. Water has the restorative powers to cleanse, rebuild and restore the body. But do you sip enough from The Fountain of Youth? Most people feel that they do, but perhaps your body is telling you something different. Many people think that substituting sodas, coffee and juice for water is enough to keep us hydrated and healthy, but nothing can beat the original and the best – water.

Water is second only to oxygen in importance for health. Roughly 70 percent of an adult’s body is made up of water. At birth, water accounts for approximately 80 percent of an infant’s body weight. During your day you lose fluid continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health.

Once you drink water, it leaves your stomach in about 5 minutes.

We can survive a month without food, but we’ll die after a week without water.

The weight a person loses directly after intense physical activity is weight from water, not fat.

Here is a delicious way to drink your water. This is from; Why Should I Drink More Water?, (Amazon 2013)

 

Black and Blue Water

Fill a quart jar with cold water. Bundle fruit in cheesecloth. Squeeze the fruit and juices to release the flavor, be sure to do this over your pitcher so you don’t waste any of the juices. Tie off the cheesecloth and submerge the bundle just below the water in the jar. 

1. Black and Blue Water


2. ½ cup blackberries and ½ cup blueberries, muddle gently.


3. Optional add a squeeze of lemon or lime.


4. Let sit overnight in refrigerator and enjoy tomorrow.

Make Family Memories This Summer

Summer vacation is almost here. So what are your summer plans?
Family vacations bring families closer together. As young people leave behind TV and texting for natural wonders and cultural diversity, it builds their self-assurance and piques their curiosity about things beyond their usual life. And because we know they enjoy sharing the adventure with other kids their age, we ensure the right mix of families to make a trip fun for everyone. Some companies' groups are so small, you can end up traveling with one other family—not nearly as much fun as having a robust number of kids with like ages. Most importantly, we avoid tourist throngs and "canned" activities. On our Family Trips, you won't breakfast with cartoon characters, and there are no midnight buffets. What you will get is plenty of outdoor activity together while discovering a whole new part of the world—and a whole new side of yourselves.
1. Dude Ranch:A dude ranch is the ideal spot to introduce your family (best for 3-year-olds and up) to serious nature, and an ideal spot for one of your family vacations.Get active with the kids,when you’re not playing Uno on the porch of your log cabin or hiking the open spaces, you'll be exploring it on horseback. Wrangler-led rides (for all levels) can introduce your kids and maybe even you to the thrill of horseback riding. Evening entertainment includes a low-pressure family talent show, singing, square dancing and roasting marshmallows.

To find a Dude Ranch visit:http://www.duderanch.org/

2. Get active with the kids on your rafting vacations: White water rafting can be exciting, it will get your adrenaline pumping.There are six different levels or grades of white water:

Below are the six grades of difficulty in white water rafting. They range from simple to very dangerous and potential death or serious injuries.

Grade 1: Very small rough areas, might require slight maneuvering. (Skill level: very basic)
Grade 2: Some rough water, maybe some rocks, might require some maneuvering. (Skill level: basic paddling skill)
Grade 3: Whitewater, small waves, maybe a small drop, but no considerable danger. May require significant maneuvering. (Skill level: experienced paddling skills)
Grade 4: Whitewater, medium waves, maybe rocks, maybe a considerable drop, sharp maneuvers may be needed. (Skill level: whitewater experience)
Grade 5: Whitewater, large waves, large volume, possibility of large rocks and hazards, possibility of a large drop, requires precise maneuvering. (Skill level: advanced whitewater experience)
Grade 6: Class 6 rapids are considered to be so dangerous that they are effectively unnavigable on a reliably safe basis. Rafters can expect to encounter substantial whitewater, huge waves, huge rocks and hazards, and/or substantial drops that will impart severe impacts beyond the structural capacities and impact ratings of almost all rafting equipment. Traversing a Class 6 rapid has a dramatically increased likelihood of ending in serious injury or death compared to lesser classes. (Skill level: successful completion of a Class 6 rapid without serious injury or death is widely considered to be a matter of great luck or extreme skill and is considered by some as a suicidal venture)

For more information on white water rafting go to: http://www.oars.com/rafting

3.Visit a big city. Cities have so much to offer families. Last year we went to Washington D.C. we visited museums, parks, the White House, walked the streets and saw as many monuments, statues, libraries and historical places we could squeeze in.

To check out big city tours: http://www.hotwire.com/theme/big-city.jsp

4.Get active with the kids during your all inclusive family vacations: There are so many wonderful all inclusive trips to take. We love kid friendly all inclusive resorts. There are so many activities for kids, parents and families to do together such as ,golf, tennis, waterskiing -- mixed with the unexpected, such as archery lessons, flying trapeze, pool games, yoga, hiking, day trips and circus school.

Check out the options at :http://www.familyvacationcritic.com/10-best-all-inclusive-family-resorts/art/

 

Make family memories this summer!

Daily Decisions Make a Difference

Consuming food has such an enormous ripple effect that making small changes, one meal at a time, can reap big benefits. How you choose to prepare, cook, serve, can improve nutrition, weight loss, cost savings and the environment.

1. Decide what to eat. Plants promote health. By eating more plants, fewer animals and less processed food you can lose weight, and improve your cholesterol and blood sugar levels.

2. Grow it yourself. One of the most ecologically conscious things you can do to make a great meal is prepare it with food that you grew yourself. Plant a small vegetable garden and a few fruit tress in your yard. This is a great way to encourage young kids to eat their vegetables too.

3. Drink more water. Cut out sugary drinks and soft drinks. One of my latest books shows you how to naturally infuse water with fruits, kids love the recipes so much they will never miss the soda. click here for more information :http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dstripbooks&field-keywords=why+should+i+drink+more+water

 

Top 10 Reasons to Shop at a Farmers Market

 

 

What is a farmers market?

A place where local farmers or growers gather to sell their goods directly to the public. It can be held indoors, outside, only during certain months, or year-round. Goods can include fruits, vegetables, meats, dairy, herbs, baked goods, jams, flowers, and other homemade or hand-crafted items.

Along similar lines, you can also obtain local goods from farm stands, natural foods co-ops, pick-your-own farms, natural foods stores, and farm CSA (community supported agriculture) programs.

Farmers markets are easy to find.

1. Produce at a Farmers Market is fresher due to the fact that most was picked within hours of arriving. Several studies have shown that the average distance food travels from farm to plate is 1,500 miles. In a week-long (or more) delay from harvest to dinner table, sugars turn to starches, plant cells shrink, and produce loses its vitality. Food at the Market is picked at its height of freshness. It is crisp, sweet and loaded with flavor. Children and adults alike, delight in eating a tree ripened peach or a vine ripened tomato.

2. Studies show that fresh produce loses nutrients quickly. The fresh-picked food that tastes so delicious is more nutritious as well. Freshly picked ripe food is at its peak in flavor and nutrition. Fresh fruit and vegetables are full of antioxidants and phytonutrients.

3. SNAP and WIC cards are accepted at most farmers markets.

4. You can try a new fruit or vegetable! Have you ever tasted kohlrabi? Many farmers markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious. You will find a large selection and unique varieties of foods not found in supermarkets.

5. Farmers often have good recommendations on ways to prepare their products.

6. Eat healthier foods. Create a healthy plate with goodies from your local farmers market. Visit different booths to pick up seasonal fruits and vegetables, as well as local dairy, grain and protein products so you can build your healthy plate

7. You’re investing in and strengthening the economy of your community.The United States is rapidly losing farmland. Shopping at a Farmers Market offers local farmers the opportunity to sell their products directly to the consumer. Buying your food directly from a farmer helps him or her continue to farm. Farmers markets can be important anchors for vibrant communities. Meet your local farmers, learn about foods grown in your area and catch up with friends and neighbors while stocking up with local goods. Supporting your local farmers market strengthens your community. You’re helping to preserve local farms and farmland..

8. It's a great way to get your kids involved. Let them pick out something new to try, then they can help prepare a meal or snack.

9. You’re reducing environmental impact less transportation costs and pollution, little to no packaging, and you’re cutting out the “middlemen”.

10. You should know your food (where it’s from, who grew it, and how).

Farmers markets are (generally) more affordable and/or of higher quality than supermarkets (it’s difficult to compare local food with supermarket food in terms of prices alone—you need to consider quality, nutrient availability, environmental impact, and growing, processing and storing methods).
It is a great learning experience for you and your family (an opportunity to talk to the farmers, learn new recipes or techniques, and try new foods)

Shopping at farmers markets supports your local farmers and keeps the money you spend closer to your neighborhood.

 

 

---

Overcome Obstacles

 

 

Given the health benefits of regular physical activity, we might have to ask why two out of three (60%) Americans are not active at recommended levels.

Many technological advances and conveniences that have made our lives easier and less active, many personal variables, including physiological, behavioral, and psychological factors, may affect our plans to become more physically active. In fact, the 10 most common reasons adults cite for not adopting more physically active lifestyles are (Sallis and Hovell, 1990; Sallis et al., 1992)

• Do not have enough time to exercise


• Find it inconvenient to exercise


• Lack self-motivation


• Do not find exercise enjoyable


• Find exercise boring


• Lack confidence in their ability to be physically active (low self-efficacy)


• Fear being injured or have been injured recently


• Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals


• Lack encouragement, support, or companionship from family and friends, and


• Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.

Understanding common barriers to physical activity and creating strategies to overcome them may help you make physical activity part of your daily life.

Suggestions for Overcoming Physical Activity Barriers
Lack of time	Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
	Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
	Select activities requiring minimal time, such as walking, jogging, or stairclimbing.
Social influence	Explain your interest in physical activity to friends and family. Ask them to support your efforts.
	Invite friends and family members to exercise with you. Plan social activities involving exercise.
	Develop new friendships with physically active people. Join a health club or a hiking club.
Lack of energy	Schedule physical activity for times in the day or week when you feel energetic.
	Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation	Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
	Invite a friend to exercise with you on a regular basis and write it on both your calendars.
	Join an exercise group or class.
Fear of injury	Learn how to warm up and cool down to prevent injury.
	Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
	Choose activities involving minimum risk.
Lack of skill	Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
	Take a class to develop new skills.
Lack of resources	Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or boot camp.
	Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.).
Weather conditions	Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Travel	Put a jump rope in your suitcase and jump rope.
	Walk the halls and climb the stairs in hotels.
	Stay in places with swimming pools or exercise facilities.
	Ask if the hotel has an agreement with a local health club to use their facitilies.
	Visit the local shopping mall and walk for half an hour or more.
	Bring your music.
Family obligations	Trade babysitting time with a friend, neighbor, or family member who also has small children.
	Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) and exercise together. You can spend time together and still get your exercise.

 

 

What negative thoughts do you have that could hinder a healthier lifestyle?

 

 

 

How can you change or challenge these negative thoughts?

 

 

List your personal reasons to exercise.

 

 

 

What can you do on days in which you have a hard time sticking with your exercise program?

 

 

It is important even on your “down” days to keep some forward momentum, so write list of the exercises you can do even when you don’t feel like exercising. Keep a list of what you will do if the weather is bad outside and you can’t go for a run, what is your backup plan?