Photo Friday

** Every Friday, I will post a picture from our life.  Enjoy!! **

Sarah's first black eye, Wichita Falls, TX, April 2008

Nothing like getting your first shiner from your own sister.  All Sarah wanted to do was swing.  Unfortunately, she learned the hard way how to NOT approach the swingset when someone is swinging.

52-Week Challenge: Week 26

This week's challenge is another food/diet related topic:  Eat more seafood.  The specific change is to eat two servings per week of 3 to 3 1/2 ounces of seafood.  If you love seafood, like we do in our house, this will be a welcome challenge to indulge.  However, if you don't like seafood then it will reuire some work.  Besides being an excellent source of protein, fish is high in critical fatty accids and rich in vitamins and minerals.  The author also included this fun fact:

"Did you know that studies involoving hundreds of thousands of participants indicate that eating approximately one to two 3-ounce servings of fatty fish a week reduces the risk of death from heart disease by 36 percent?" 

Yep - Excellent stat.  So let's talk about the types of seafood we should be eating and ones to avoid. 

First things first: What seafood is "safe" to eat?  Techically, this should say all.  However, we haven't been good stewards of our environment and there are some species of fish and shellfish that have absorbed high levels of mercury and PCBs.  And yes, that's a bad thing.  What can you do about this...  well, the EPA and FDA have advisories about fish in general as well as specific information for fish in your area.  I included a link below for you.

The next thing to consider is sustainability.  The sad thing is many species are being overfished and therefore are in danger. Luckily for us, Monterray Bay Aquarium has implemented a program called Seafood Watch.  Lots of information on sustainable seafood choices, current threats, and yummy recipes.  I've included a link about that as well.

So there you go, eat more fish/seafood and enjoy!  I know I will be enjoying this "twist" of my arm. 

Other Resources:
Mercury in seafood: http://www.epa.gov/hg/advisories.htm

Seafood Watch: http://www.montereybayaquarium.org/cr/seafoodwatch.aspx

The book we're following: http://www.amazon.com/52-Small-Cha"nges-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

Photo Friday

** Every Friday, I will post a picture from our life. Enjoy!**

Giving Boon Pak a bath, Patara Elephant Farm, Chiang Mai, Thailand, April 2011

The First Harvest (of sorts)

We have successfully grown a strawberry! 

Yep, that tiny little bugger was just itchin' to get picked by my resident strawberry eater. Unfortunately, the strawberry crop is going to be small this year.  But that's okay, we sure will enjoy what we get. 

52-Week Challenge - Week 25

Soooo...  how bad was your portion distortion?  I used last week's challenge to keep me on track.  I already actively track what I eat, but it's always good to double check that your teaspoon of sugar is not a rounded teaspoon. 

This week is a personal favorite of mine:  Get Strong!  The change is to incorporate 20 to 30 minutes of strength training two to three times per week.  Now, this is not meant to replace the cardio you are doing. You need to supplement it, so you get the maximum benefits.  Yep, I have this one in the bag....   But first, lets talk about why this is important.  Besides the obvious benefits you can see (definition, inches lost, able to open a pickle jar by yourself), strength training helps lower your blood pressure, boosts your metabolism, and, most importantly for me, it helps build/maintain your bone density.  It also lowers your cholesterol, reduces your risk of arthritis, and will give you the same endorphin release as cardio. 

To get started, there are several classes offered at your local gym.  Currently, I go to a Body Pump class; our instructors say we average about 800 reps during an hour long session.  I will lift weights when I can't get to a class.  If you are a member of the gym, see if one of the trainers will give you a tour of the equipment.  You can also get a session with a trainer who can put together a workout for you.  You don't have to be a member of a gym to do this - there are body weight exercises like lunges, squats, push-ups, and sit ups.  Throw in some dips and you have a full body workout right there...  How about doing yoga or pilates in your living room?  Most of us that have cable, also have access to some sort of Fit TV type deal.

Lastly, hit the internet or the newsstand (I personally like the ones on Runner's World).  There are great articles out there on different workouts, different equipment (barbells, dumbbells, or machines), and workouts for the home.  If you are already lifting, try something new and change up your routine. 


Other Resources:

Mayo Clinic: http://www.mayoclinic.com/health/strength-training/HQ01710

The book we're following: http://www.amazon.com/52-Small-Cha"nges-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

Photo Friday

** Every Friday, I will post a picture from our life.  Enjoy!**

Characworld, Jeju-si, South Korea, June 2011

Last year, as soon as the kids were out of school, we headed for Jeju Island with our close friends the Milks.  It rained....  but we were able to explore some of the more interesting points of the island.   Thus we found Characworld, a museum dedicated to all things character/animated. 

52-Week Challenge - Week 24

Alright, week 24 already?  Where has this year gone?  Anyway, this week's focus is on portion control.  Have you noticed how large sizes are now?  Unfortunately for us, these larger sizes are now the normal serving size.  This has lead to the assumption that a Coke is 12 or 20 ounces, rather than 8 ounces like the nutrition panel suggests.  When was the last time you measured how much pasta you put on your plate? 

It's also lead to the expanding waistbands we see.  And it needs to stop.  Well, coupling the techniques we learned back in reading the nutrition panel, it's time to be sure we are eating the serving that is listed on that panel. 

Okay to do this, the author gives some visuals to help you get a realistic view on what the portion should be.  I included a link below for you.  I will also recommend that you break out your measuring cups and spoons when eating at home.  


Other Resources:

WebMD pocket portion control: http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

Photo Friday

*** Every Friday, I will post a picture from our lives.  Enjoy!!! ***

Holly and Sarah, Dale Hollow Lake, TN, August 2007

52-Week Challenge - Week 23

How clean is your cheese?  Did you figure something out last week about the dairy you're eating?  I promised you a story so here it goes:

Holly participated in the school science fair this year and there were some pretty fantastic projects there, including a project on cheese and food mold.  The student took several cheeses, set them on the counter for weeks, and monitored the mold growing on it.  The real honest to goodness cheese was black and furry by the science fair.  So much so that she had to take pictures of it and not bring it into the school.  Typical right?  Well, the process American slices that everyone LOVES so much had NOTHING growing on it  *shudder*  Talking to her we giggled about the "cheese touch" from Diary of a Wimpy Kid. 

Just food for thought for your next grocery trip - exactly what is in your dairy and are you sure it's dairy?

So this week's challenge is kind of interesting to  me, I guess because I automatically do this anyhow....   The theme is to "Build Healthy and Supportive Relationships."  I see that some people would need this, so I'll cover it anyhow with some tips from the author:

In order to build a healthy relationship, you must:

1. Give and Take. Building a relationship involves two people. You should not always be doing all the work, nor should the person you are in the relationship with. Be there for loved ones, and let them be there for you.
2. Do Unto Others. Yes, it's the golden rule.  Treat others like you want to be treated.
3. Communicate, Communicate, Communicate.  It amazes me how many people really do need to work on their communication skills.  It's a skill and practice makes perfect.  Practice active listening daily.  Try using your well-honed skills to help someone else communicate their feelings.
4. Honesty.  It is the best policy.  Check your thoughts for truth.  Especially the self-talk. 

After all this, you also need to review your relationships and identify the toxic ones. 

1. Identify. If an person makes you feel bad about yourself, what you do, or who you are as a person, then that person is toxic. 
2. Leave. If the situation is really bad, leave.  This includes relationships that involves abuse of any kind. Yes, I know it's easier said than done.  But hopefully you have identified the people you can trust and want to build healthy relationships with -- they will help you.
3. Attempt to Make Repairs.  Sometimes relationships just get broken.  Negativity feeds negativity and you get into a routine.  The relationship may just need to be fixed - bring some honesty and openness to the table.  And if the person isn't receptive, then maybe it's time to walk away.
4. Set Boundaries. If exiting the relationship isn't an option and neither is repairing it, minimize time you spend with him/her.
Okay, so there you go: how healthy are your relationships??? 

Other Resources:

Toxic Relationships: http://psychcentral.com/blog/archives/2010/03/15/you-deplete-me-10-steps-to-end-a-toxic-relationship/

The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes 

Going to the Lodge

Holly has finished her first year of Brownies!!!!  At first, she was unsure about doing Girl Scouts again.  I encouraged her to give it a try, as the things they can do in the US are different than what they can do in Korea.  She agreed to one more year...  and boy did I show her!

Our girls did such a great job on selling cookies this year. They hustled and sold cases upon cases...  then they stood out in the cold, driving rain, you know -- the weather that Seattle is known for, hawking more cases.  They all did such a great job!  And it paid off:

We were able to go to the Great Wolf Lodge for a Girl Scout Camp-in with the cookie money!!!!

Oh, the Great Wolf Lodge is such a good concept for this part of the world.  It is a hotel whose main attraction is the indoor water park. Yep - a water park with slides, and wave pools, and splash zones all over -- but indoors, so it's not cold.  Brilliant!!!

Ronnie, Sarah, and I went ahead and booked a room for the night so we could partake in the fun.  And what fun it was -- there was pizza, and Sing-alongs, and swimming, and S'Mores.  And then we got up the next day and did it all over again!

The great thing is we found out one of Sarah's best friends will be a Daisy scout next year...  Sarah is already begging to be in Xiah's troop. And Holly finally got to see her cookie money pay off.  We are so proud of them and can't wait to see what experiences next year will bring us.

Photo Friday

** Every Friday, I will post a picture from our life....  Enjoy! **

Holly swimming with her daddy, Atlanta, Georgia, July 2005