monthly health challenge :: december

Okay, we all know that December is filled with parties and all kinds of get-togethers. These little shindigs will undoubtedly come loaded with all kinds of tasty, tempting, delicious goodies just waiting to be consumed. It's truly the hardest time of the year for most people to eat healthy. I'm not expecting myself to stay away from all of the good food this year. That would be impossible. That would also be crazy. No, I'm one who enjoys the yummy treats and delicious comfort foods that the holiday season brings. As far as I'm concerned, Thanksgiving is the perfect time to get your stomach stretched out so that you can enjoy the month of December in style. With that said, this month's health challenge is simple. Stock a few good healthy fruits and veggies in your refrigerator. Try to consume some every day. Go a little heavy on them if you are going to a party that night. The fiber in the fresh produce will help keep you feeling full and you will be less likely to overindulge in the not-so-healthy foods. That's my theory. Let's give it a try. You go first...

monthly health challenge :: november

This month's healthy challenge focuses, once again, on eating healthy. Studies have shown that we should consume less red meat in our diets. There are plenty of healthier sources of protein to choose from. Poultry, fish, legumes, milk, eggs and nuts are among some of the healthy alternatives to red meat. Keep in mind that if you are eating red meat, it's best to choose the leanest cuts possible. November seems like the perfect month to focus on our meat choices. With Thanksgiving just around the corner, there will be plenty of turkey recipes all over the internet (and by the internet I mean Pinterest, of course). Take advantage of the good prices on turkey this month and try out a few new recipes. Who knows, you might find some new family favorites… and improve your health along the way. 

monthly health challenge :: october

It may  seem like a strange topic for a monthly health challenge, but this month I want to focus on healthy eyes. A couple of years ago, I started to notice that things were a little blurry at night when I would try to read. At first, I attributed it to being tired or to bad lighting. But, after going to the eye doctor, I found that my vision was no longer 20/20. My doctor recommended that I start wearing reading glasses whenever I read at night. I was shocked, never having had any sort of eye problem before. Apparently, it is common for vision to begin to deteriorate in your 40's, and I was no exception to that rule. But, that wasn't the only thing I had going on. I had also developed a condition that I had never even heard of. To be honest, I can't even remember the name of it, but I do know what caused it. Apparently, after years and years of running outdoors, I have developed calluses on the whites of my eyes. Who'd have ever guessed that exposure to wind and harsh weather elements could cause such a thing on your eyes. I asked my eye doctor if there was anything I could have done that would have prevented this from happening. He told me that if I had been wearing sunglasses all of these years, while outdoors, there's a good chance the calluses would have never developed. And so, my advice is this: whether you think you need it or not, wear sunglasses when you are exercising in the great outdoors, especially if it's windy. While the calluses don't cause me any vision problems, they are noticeable and make me a little self-conscious. I wish I would have known about this years ago. 

monthly health challenge :: september

September's health challenge involves food. More specifically, breakfast foods. We live in a very fast-paced society. We are constantly trying to fit 28 hours worth of "stuff" into a 24-hour day. That means some of our "stuff" gets left undone. Very often, one of those things left undone is taking time to eat a healthy breakfast. Check out this article to learn more about why skipping breakfast can be so bad for your health. For the month of September, challenge yourself to make breakfast a priority, even if it means waking up a little earlier in the morning. A good wholesome breakfast gets your day started off right and gives you the energy to get through the remainder of the day. Cheerio!  

monthly health challenge :: august

The hot summer is drawing to and end, but it's not too late to boost your fitness level a little.... starting with your core. Our core strength can literally make or break our fitness level. Too often we overlook the importance of isolating our core muscles during exercise (mostly because it hurts like heck)! So, I've come up with a little core challenge to take us through the month of August. Do this plank challenge EVERY DAY, 
with out fail, and by September 1st we should all feel a little stronger, and probably measure a little smaller around the mid-section. If you're feeling up to it, join me. Getting started is always the hardest part, but it's always worth the effort.

  

monthly health challenge :: july

It's ironic that I'm so late with this post, because this month's health challenge is to get back on track if you've fallen off the healthy lifestyle wagon (or train). For whatever reason, summer time is the hardest time of the year for me to stick with exercise and good eating. Family vacations, late nights and barbecues galore throw me completely off track every year. It's been particularly bad this year. I'll be the first one to admit that I've been lazy and unmotivated for the past couple of months. So basically, I'm writing this blog post for myself. Hopefully it will jump-start me. If you struggle like I do, I hope it will motivate you too. Let's do it together. Those swimsuits are calling our names!!

monthly health challenge :: june

I didn't take the photo above, but it went so well with this month's (extremely-delinquent) health challenge, that I couldn't resist using it. That's right, the health challenge for June is to eat more fish. Being a fish lover, this is not as hard for me as some of the other challenges have been. But, for some, eating fish is the last thing they want to do. So why is it so important to eat fish? Among other things, eating fish on a regular basis has been linked to a host of health benefits for our hearts, our eyes, and our brains. Additionally, in a 16-year study done by the Harvard School of Public Health, adults age 65 and older who ate fish regularly were observed to live longer and were less likely to die of cardiovascular diseases.

So, what do you do if you just can't stomach fish?? Perhaps it would be good to look into the benefits of taking a fish oil supplement. The internet is swarming with articles and information about fish oil, but talking to your doctor about the possibility of supplementing is always the wisest choice. 

Enjoy what's left of June and while you're at it, make sure there is something fishy going on at your house this summer.

monthly health challenge :: may

For this month's health challenge, I'm singing the praises of fresh herbs. Now is the perfect time to get out and plant a few of your favorite herbs in your garden or a container of some kind. Not only are they easy to grow, pretty to look at and aromatic, but they also provide a lot of benefits to your body. Here's a little list of some of the pluses I found in my research this week.
thyme- high in antioxidants
oregano- fights inflammation
peppermint- soothes the colon
parsley- helps prevent cancer
rosemary- boosts brain power
basil- stimulates digestive glands
watercress- aids in healing
sage- improves memory and concentration
Herbs are also beneficial if you are trying to watch your intake of sodium. They add a delicious taste to foods without the use of salt. They are readily available at most grocery stores if you are unable to grow them on your own. But, growing your own will save you tons of money. So, get out and plant a small herb garden today, even if you just start with one or two varieties. Give it a try! 

monthly health challenge :: april

This month's heath challenge is to keep up on all of your annual and semi-annual exams(which is ironic, since this post is a week late:)It's so easy to forget about those yearly check-ups as the months fly by. I don't know about you, but they aren't exactly something I look forward to. Regardless, they are important. Keeping current on mammograms, gynecological tests, dental exams and dermatological exams is important for woman of every age. Keep in mind, that a colonoscopy is also recommended at age 50 and beyond. Whew, that's 5 to 6 appointments per year.... It's no wonder we get a little behind. If you've been avoiding your doctor visits, make it a point to get those appointments made today. Prevention and early detection are keys to staying healthy.

monthly health challenge :: march

You've heard the saying "milk, it does a body good." Like most people, I've grown up believing it. But, recently milk has gotten a bad rap. Many health-conscious people, particularly in Hollywood, have banned milk and milk products from their diets. There are many popular diets out now that look down on the consumption of byproducts from 4-legged animals. This article is packed full of helpful information that you can help you decide if milk is right for you. I for one feel that it is very beneficial to our health, barring any problems with lactose intolerance.  This month's health challenge is to drink your full day's allowance of milk. For an adult, that means 3 servings of milk. (or cheese or yogurt) per day. A serving size is 1 cup of milk or yogurt and 1.5 ounces of cheese. Now get out there and get yourself a milk mustache.

Monthly Health Challenge :: February

I did NOT want to do it. I am not at all suited for it. I have been having nightmares about it for days now. My anxiety level has definitely been on the rise. Let me share with you a few reasons why: 
1. I just got back from a cruise on which I am sure I gained at least 10 lbs. from eating non-stop, day and night for a full week. 
2. I finished physical therapy on my shoulder in November and don't feel that I have regained even a smidgen of my upper body strength.
3. I suffer from claustrophobia. When a person has claustrophobia, the last thing they want to be doing is standing with their face 1/4 of an inch away from a wall for hours on end.
4. I had to wear spandex. Nuff said...
5. I'm old... which is even more apparent when you are flanked by your 20-something daughters and there is no one over the age of 30 in sight.
6. I have a foot injury that I've been dealing with for at least 6 months now. I need to go get it checked. I'm dragging my feet(no pun intended). It feels suspiciously like the stress fracture I had on the other foot 12 years ago. I'm hoping that if I avoid it, it will go away. But, in the meantime, it is killing me. Believe me, nothing feels better on a stress fracture that a pointy foothold that is supporting all of your body weight.
7. Did I mention the 10 additional pounds?

But, when all was said and done, I went. Kicking and screaming, mind you. I went for one reason and one reason only. Because it was Brooke's birthday and she really wanted me to go rock climbing. She is good at it. Really, really good. She said it would make her happy, and I will do anything to make her happy. Especially on her birthday. And so, I went. I pulled up my big girl britches and threw on a smile. And then I started to shake. Oh how I shook! I was so frightened at first, and extremely intimidated. But in the end, I had a blast. And, most importantly, Brooke was happy:) 

Why am I sharing this story with you? Because I feel empowered. There is nothing like overcoming a fear, going out of your comfort zone and accomplishing something challenging. It truly is a great feeling. And so, with this in mind, my monthly health challenge for the month of February is to get out and try something new. Challenge your body in a way that you never have before. Overcome a fear or take up a new sport. It's not so much about HOW we move, as it is about just making sure we DO move. Exercise is so important. Keeping it fresh and exciting can really help you stay motivated. So, get out and try something new this month. You might just find a new activity that you love.

P.S. My friend called me yesterday and asked me to go bowling with her. Why not, right?? Perhaps that's my next new thing. 

P.S.S. I'll have to wait until my arms recover. Right now they feel like noodles:)

clean slate

The holidays really got away from me.... health-wise that is. I threw caution to the wind and really enjoyed myself, eating everything in sight. It's not necessarily a bad thing, but I'm paying the price for it now. If you're in the same boat, join me in this month's health challenge. Get back to good clean eating. Stay away from foods with preservatives in them. In just the last few days, I have felt so much better by eating fresh foods again. It's easy to forget how good it feels when you get away from good habits. So, get rid of the leftover Christmas candy and New Year's snacks and take a trip to the grocery store. Stock up on good food and get back on track for 2013.  

tame your tastebuds

via pinterest

It's December, and time for a new monthly health challenge. It's THAT time of year. I'm sure you know what I'm talking about. That time of year when cookbooks get cracked open and recipe card files get dusted off and used. That's right, its time to make every delicious candy, cookie and Christmas deliciousness known to man. And, of course they will need to be tested before taking them to neighbors and family gatherings. With this in mind, this month's health challenge is to tame those tastebuds of yours and control your appetite. Of course this time of year is meant for celebrating... of course it's a season full of parties galore... of course it's a time to let go and enjoy the holidays... but, a little control will go a long way. Keep portion sizes down and don't go back for seconds unless you will absolutely die without them. Go ahead and sample it all so you don't feel deprived, but be careful not to overindulge. Trust me, on January 1st you'll be so happy you kept yourself in check.

monthly health challenge

via pinterest

Okay, let me start this post by saying... No, this is not me. However, I hope when I am this age (which isn't very far off) I will still be jumping rope with a smile on my face. Wait, I don't even do that now. I mean I jump rope, but I'm usually panting and sweating and watching the clock praying that I can make it for the last 10 seconds. Regardless, I want to look like this cute little grandma when I get older. It's November and the weather is starting to get colder. If you are like most, exercise gets harder this time of year. Between the shorter days, the colder weather, the stress of the upcoming holidays and the increased desire for all kinds of yummy comfort foods and desserts, it's very easy to blow off exercise. For November, the monthly health challenge is to remember the words of Albert Einstein. Yes, you heard me right. It turns out he knows about good health along with everything else. He said, "Living life is like riding a bike--you have to keep moving to stay balanced." Brilliant isn't it? Keep moving. That's our new challenge. Find ways to keep moving through the busy month of November. It sounds cliche', but park far away from the front door when you are doing your holiday shopping. Take the stairs. Turn on the latest T-Swift CD and bust a move!! (not that I would EVER do something like that...) Whatever it takes, do not go into hibernation this holiday season. MOVE, MOVE, MOVE, and then MOVE some more.

finding balance

via crush cul de sac

It's October. And, as you know, each new month brings a new monthly health challenge. This month we will focus on finding balance in our lives. This means finding that perfect place between too much and not enough. Too much food, too much exercise, too much sleep and not enough of those things can be equally bad for us. We live in a country where we are somewhat conditioned to always be seeking for more and better in our lives. More money, more time, better homes, better jobs, etc. Maybe we should instead focus on 'enough'. This month, try to temper your appetites, passions and desires. Striving for more in life is great, but learning how to live with just enough is even better. Find your place of comfort. Do just enough exercise, eat just enough food, do just enough work, get just enough rest and just enough play. Finding balance in all areas of our life is the beginning of contentment. Who couldn't use a little more of that, right? 

monthly health challenge

This month's health challenge is simple...put down the salt shaker!! 

Maintaining a low sodium diet is important to a healthy lifestyle. Your daily sodium intake should not exceed 2,000 milligrams per day.
Any excess amount can inhibit absorption of other nutrients and disrupt normal functions of your body. The following are eight dangerous health consequences of eating too many salty foods.

• abnormal heart development
• osteoporosis and poor bone development
• kidney stones and renal failure
• dehydration and edema
• breathing difficulties
• gastric ulcers and cancers
• electrolyte and hormonal imbalance
• 
  

And, don't even get me started on the fact that you swell up like a balloon.

For these reasons, I have chosen to focus on eating a lower-salt diet for the month of September. I hope you will join me. Try to not add additional salt to your food. And, if possible, cut down on the salt in your favorite recipes. After awhile, your tastebuds will adjust and you'll find you don't need as much salt as before. It's also easy to find low-salt chips, crackers, soups and sauces in the stores these days. Take advantage of these products and don't forget to drink plenty of water. Check out this article to learn 5 sure-fire ways to reduce sodium in your diet. Here's to a low-salt September!!

soups on

In an efffort to keep up with this month's health challenge, and because I have it coming out of my ears, I've been adding squash to everything. It's especially good sautéed and added to roasted red pepper and tomato soup. I topped it with a little fresh parmesan cheese and some garlic croutons. Mmmmm. Can't you just taste it? Makes me excited for Fall.

monthly health challenge

It's August(can you believe it?) and time for another Monthly Health Food Challenge. With all of the produce from our gardens coming on this time of year, it seems like the perfect time to promote organics. There are farmer's markets all over with yummy local organic produce for sale. For the past few years I have opted to grow an organic garden. No pesticides in my garden! But, if you didn't go organic, this is a great time of year to find organics in the store and at corner markets. They cost a little more, but I think it's worth it. We don't really know what those pesticides do to our bodies in the long run, so why take a chance when you have organic fruits and veggies available to you. One word of warning: they do tend to go rotten quicker than those fruits and veggies with preservatives pumped into them. But I just figure that causes me to eat them quicker and more often. It's a win win if you ask me.  

a step in the right direction

It's July, and time for another monthly health challenge. This month, the challenge is to take at least 10,000 steps every day. That means parking further away from the from door of the grocery store, taking the stairs instead of the elevator, and walking instead of driving to those close-by errands. July is a great time to get out and see nature, enjoy hiking, and discovering all of the fun things around your area. So, dust off those walking shoes and hit the road!!

R and R

It's time for a new Monthly Health Challenge,

and with summer just three weeks away,

it's a great time to incorporate

this challenge into your life.

The challenge this month 

is to try to fit 

a little relaxation 

into your summer schedule.

This may sound easy,

but summer can be 

a particularly tough time of year

to just relax.

With all of the lawns to mow,

the BBQ's to plan,

the camping, 

the fishing, 

the boating

and traveling to fit in,

we often don't take time to just relax.

As we all know,

stress can do a real number on our bodies.

It can sabotage our healthy eating

and exercise efforts.

Trying to keep up 

with a jam-packed schedule

can be very stressful.

Last month, 

our focus was on getting enough sleep.

That is so important.

But, it is good to learn to be still

when we are awake also.

So, with all you have 

to fit into your schedule this summer,

take a little time to just relax.

Not only will your body thank you,

but so will your mind.