How Does Your Garden Grow (v.2)?

It's time, it's time!!!!   The sun is warm and bright.  And the garden is calling my name!

Planting got underway a few weeks earlier than last year. We've planted sugar snap peas, broccoli, bell peppers, and squash starts and tomatillo, cucumber, green beans, carrots, and lettuce seeds.  Of course, we also celebrated with a run through the sprinklers.  Em even joined in on the fun!!! 

 

All in all, we had a great weekend!  We helped a friend, saw Em, played outside, had fellowship with the women from church, and ate dinner on the patio.  Aaaaaahhh! Spring in the PNW -- more than makes up for the grey winter.

Wild Thorn Berries

Last year when we visited our next home, Ronnie commented that there seemed to be a lot of bramble bushes around.  I corrected him and told him they were wild blackberry bushes.  Needless to say, he's been "waiting patiently" for the berries to ripen this year.  Every day, I would get a report on how the bushes were busting with green berries, where the best patches were, etc.  After his run today, he announced that it was time to pick some berries. 

After dinner tonight, he and the girls headed down the street with buckets in hand, ready to harvest. 

 

They came back with a good bit of berries.  We sorted them, put some in the fridge for eating, Ronnie made some freezer jam, and put the rest up in the freezer for later.

Garden Update

Summer is in full swing around these parts.  And we are enjoying our backyard garden!   Here's what it looked like this morning... and our little harvest of cucumbers and carrots! 

52-Week Challenge: Week 32

The State Fair of Texas is a wonderful place to go!  You know, the corn dog was invented there right?  Well, keeping the spirit of creativity alive, the State Fair of Texas holds a Big Tex Choice Awards where fair food concessionaires and Texans alike can compete to come up with the "official" food of the state fair.  This is where fried candy bars, fried Oreo's, and fried Coke was born y'all. 

Well, while the fairs only roll around once a year, many of us indulge in our greasy spoons a little too much.  This week's focus is on reducing your consumption of fried food, fast food, and commercially baked goods. 

We've all heard about trans fats and saturated fats. We've all heard that it's NOT good for you to consume them at the rates we do.  So, this week, we're focusing on reading labels (yes, again), and choosing foods that have little to no trans or saturated fats.

They hide in everything so a little street smarts will go a long way:  avoid fast foods, avoid fried foods, limit/avoid consumption of commercially prepared baked goods.  Try to choose grilled, broiled or baked meats rather than deep fried.  If you want a cookie, care enough to make it yourself.  Better yet, do what I have done and don't have the ingredients at the house so you have to make a special trip to the store to get them.  It's not saying you can't have a funnel cake at the fair...  you just can't have one every day.  And making a healthier choice every day is one step to being healthier.

52-Week Challenge: Week 31

I have a funny story to tell y'all!  And I promise, it ties right into this post. 

A few days ago, I posted this status on Facebook:  "The sun is setting on a great weekend! Neighbors for drinks last night, friends over for dinner tonight, and now getting the house prepped for my mom to arrive."  My Grandma Dean responded:  "better get it spotless, we know she likes a clean house."  To which I responded:  "Grandma Dean, I'm not the daughter known for my housekeeping abilities. (Right, Erica??) I dusted though, so she'll be proud. :)"

There were more quips back and forth between my sister and I, but it comes down to this:  While I have no problem scrubbing and scouring the bathroom, I really truly dislike dusting. 

You'll never guess what this week's focus is:  Combating dust!  Hahahaaaa! 

First, what is dust besides something you try to wipe up before company comes...  Well, it's a number of things: fine dirt, pollen, pet dander, dead skin, and the list goes on and on.  Really, it's not stuff you want to hang around your house anyway. 

Next, what can you do to reduce the amount of dust in your house?  Well, that answer is not so simple because the answer can vary based on the climate you live in (dry vs. humid,  desert vs. forest).  But there are some things we all can do to help:

1 - don't wear shoes in the house.  Remember week 7?  Not only will it cut down on the amount of dirt that gets tracked through the house, it will also reduce dust.

2 - make sure all the doors and windows in your home have proper sealing when closed. 

3 - Vacuum at least twice a week. 

4 - replace the filters (!!!)  in your vacuum, in your AC exchanges, in your HEPA filter.

Of course the list goes on and on...  and I'm sure Martha has her own ideas on what to do with the dust bunnies you collect :)

52-Week Challenge: Week 30

Okay, week 30!  Our focus this week on satisfying our hunger.  Think you got this one in the bag?  Well, think again...  The author's define a satisfying a meal through the Glycemic Index (GI).

Ever wonder why a Snickers bar really doesn't satisfy you?  Well, for a calorie dense treat, it sure is high on the GI scale.    To get you acclimated here is a general list of foods, organized by their position on the GI scale:

LOW GI FOODS:
*Some whole grains: barley, flaxseed, oats, rye
*Most fruit: apples, cherries, citrus fruits, pears
*Beans and legumes
*Fibrous vegetables: carrots, cucumbers, peppers, spinach
*Nuts
*Lean proteins
*Healthy fats

MODERATE GI FOODS:
*Some whole grains: brown rice, whole-grain pasta
*Some starchy vegetables: corns, peas, new potatoes, sweet potatoes, yams
*Some fruit: apricots, pineapple, plums, raisins, watermelon

HIGH GI FOODS:
*Some starchy vegetables: parsnips, turnips
*Refined grains: bagels, chips, rolls, white bread, white rice
*Sugary foods: baked goods, candy, cookies, juice, sugar

Of course, everything has a specific rating.  My friend, Jenn, posted this link on her blog (you are reading her stuff too, right?): http://www.glycemicindex.com. I liked this one from South Beach Diet:  http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

Again, it's all about evening out those sugar highs and lows - remember the sugar challenge week.  To accomplish this, it's all about balance.  When you choose a High GI food, balance it out with a Low GI food.  Better yet, stick with the low GI foods....

Good luck y'all!

52-Week Challenge: Week 29

Did you find anything or anyone to which/whom you can donate your time?  And how as that no sugar challenge?

I have been really lucky, though I don't think I have announced it here yet...  I am working again.  Funny story but the short of it is that I am back working at the Ed Office doing the SAME job I did while we were in Korea.  CRAZY HUH?  I know, going to school full time and working, even if it's part time is stretching myself thin.  But the Ed Office at McChord is on the third floor... the library is on the first.  No excuses not having a quiet place to study or the ability to get books from here until I graduate now. 

Right now, the library is hosting the summer reading program. I have had the girls enrolled in this awesome program for the last three years and they absolutely love it.  And I love that they love it!  So, I made it my pet project for the week.  I snuck downstairs last week on my lunch hours and helped out, as hold monthly events and needed some extra hands getting the goodies together for the kids.   I stuffed goody bags, unwrapped and sorted prizes, and put lots of stamps on lots of postcards. 

I almost feel like I cheated on the sugar thing.  I have be consciously reducing my sugar intake for months.  While I am better than I was, I am far from being where I would like to be.  One very successful thing I have done is switch out the sugar in my coffee with maple sugar (read about it here).  It is twice as sweet as regular sugar, therefore I don't need as much.  I only use a 1/4 tsp in my morning cuppa coffee.  Here is why it's also good: 1 tsp of maple sugar is roughly the same nutritional value as sugar.  So twice the sweetening power and less of it - I'm in! 

On to week 29!  This week's challenge is to just say no.  Be honest now: when we had the challenge to volunteer your time or spend more time working out was your first reaction "when the heck am I going to fit that in?"  Then listen up, this will help you carve out time for yourself. 

There are some really interesting points made by the author, the first of which that it's easier to say yes and than it is to say no.  Hmmm, Interesting point.  How many times have I just said okay, even if it was half-hearted and secretly resentful?  Too many.  What about the kids - how many activities do we as parents put them in because "it's a good thing" without thinking what will have to fall because you don't have time in the family schedule. 

Not saying no leads to rushing around with no time to yourself, your family.  Not saying no can lead to adding more stress to your life, and we all know what being overly stressed can do to you.  The challenge this week is to really examine your obligations and see which ones you are doing "just because it was easier to say yes."   It's a really good question and challenge.  I'll be reflecting this week - I hope you will be too. 

Other Resources:
The Overbooked Child: http://www.psychologytoday.com/articles/200301/the-overbooked-child

When and How to Say No: http://www.mayoclinic.com/health/stress-relief/SR00039/

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

52-Week Challenge: Weeks 27 & 28

I forgot to press the publish button on the week 27 post, so you're getting a two-fer this week.

Week 27...  You know, I forgot to celebrate week 26 being the half-way point last week.  So, happy halfway!

Week 27 brings us a new sort of challenge.  How easy is it for you to just write a check for charity?  This week the author challenges us to give back by giving of yourself.    If you're like me, you're running around with kids, kids activities, working, going to school, managing a household, getting ready for company, and everything else that interjects itself into our daily lives.  Not so easy now is it?  Well, carve out some time this week and give back to a nonprofit, charity, or project that you are interested in. I have some ideas on what I'll do this week, but I would love to hear about your ideas.

** and here is the post for this week **

The focus for week 28 is "Beware the beverage!"  Sounds like a warning from Scooby Doo to me.  But it has a great place here...  Do you know how much sugar is in a typical 12 oz serving of coke?  9 teaspoons...  However, when was the last time you ONLY drank a 12 oz coke?

The American Heart Association suggests that women should consume no more than 100 calories (about 6 teaspoons) of added sugar (sugar not naturally found in foods) a day, while men should consume no more than 150 calories (about 9 teaspoons) each day.  And why should you follow the rules?  Well, high consumption of added sugars is linked to obesity, high blood pressure, increased risk for heart disease, stroke, and diabetes, not to mention constipation, moodiness, and premature aging.

Quite honestly, I'd rather eat my sugar than drink it.  I have a couple of tricks up my sleeve for this challenge and I'll share them with you next week.


Other Resources:

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

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

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

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

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 

52-Week Challenge - Week 22

How did going organic, or closer to the source, go for you?  I went ahead and took a pic of our basket we got on Saturday from Bountiful Baskets.

Here's what I got for my $15 contribution: a bunch of bananas, 9 peaches, 2 pints of blackberries (I traded my 6 tomatoes for another pint), a cantaloupe, 4 navel oranges, 18 apples, 5 carrots, a head of romaine, 2 yellow bell peppers, and 8 ears of corn.  The furthest anything had to travel was from central Mexico (bananas) - everything else is from California or closer. 

I also wanted to share these with you:

These are my strawberries and my garden plot in the backyard.  We have carrots, cucumbers, lettuce, watermelon, and green beans planted in the raised beds.  I also have green onions, pumpkins, and chamomile planted elsewhere in the yard.  Hopefully soon, we'll have a garden bounty! 

Again, it's just something to think about...   Buying local is a great way to support the economy in your neighborhood, reduce your carbon footprint, and best of all eat fresh.  So, what can you do to get closer to your fruit and vegetable source?

Building on that theme brings us to this week's challenge: Downshift Your Dairy.  The idea this week is to consume lower fat dairy, as you will reduce the amount of saturated fat you consume if you switch.  According to the Dairy Council of California, whole milk contains 146 calories per cup and 7.9 grams of fat. Two percent milk is a reduced-fat product containing 122 calories and 4.8 grams of fat per cup. Skim milk is also known as nonfat milk and provides 86 calories and less than 1 gram of fat in each one cup serving.  The same research can be done on cheese and yogurt.  

We already consume lower fat milk products in our home.  I drink 1% milk, the girls and Ronnie drink 2%, with the occasional splurge on raw milk for Ronnie.  We eat non-fat or 2% yogurt and reduced fat cheese.  Here's my twist on this week: how wholesome is your dairy?   Are you consuming cheese or processed-cheese products?  What is in that yogurt you're eating?  How local is your milk?   

Again, tune in next week for what the Oliver clan does.... and I have an interesting anecdote to share with all y'all about cheese products.

Other Resources:

Read more about milk: http://www.livestrong.com/article/552990-what-are-the-advantages-of-milk-the-differences-in-whole-milk-vs-skim-milk-vs-2-percent-milk/#ixzz1wNHSnxIl

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

52-Week Challenge - Week 21

Happy healthy living everyone!  So, did you figure out your purpose in life last week?  I'm going to tell you - it's not something you can figure out in a day or a week.  Finding your purpose is a continuous process of evaluating and reevaluating your life and it can only be done if you really truly know yourself.   Here's what I know:  I have found that you will feel the most fulfilled when you are allowing yourself to serve God and others.  I have found that if you discover that one special gift that He gave you and use it to help your family, friends, and neighbors you will burn with desire to do it again and again and again.  And it is something that I am still working on. 

I am so very luck that I know what my passion is - I discovered it along the way and it wasn't a big AHA! moment for me.  One day after reading Good to Great I went, "Hmmmm, that is what makes my little light inside burn bright isn't it? Go figure!"  I am so thankful for being blessed with it because it brings so much joy in my life and the lives of others.  But there is a selfish part to me that wants to only keep it to myself and use it to further my life.  And that is not what He intended.  Again, I'm working on it but am getting better and better everyday.  My final thought is if you didn't get far with last week's challenge, keep working at it.  God has given you a special gift, but it is up to you to figure out what He gave you and then use it to glorify Him. 

This week's challenge is something near and dear to my heart - Go Organic. First let's clear things up: in order to be certified organic, a product must undergo a certification process that generally involves a set of production standards for growing, storage, processing, packaging and shipping that include:

• no human sewage sludge fertilizer used in cultivation of plants or feed of animals
• avoidance of synthetic chemical inputs not on the National List of Allowed and Prohibited Substances (e.g. fertilizer, pesticides, antibiotics, food additives, etc.), genetically modified organisms, irradiation, and the use of biosolids;
• use of farmland that has been free from prohibited synthetic chemicals for a number of years (often, three or more);
• keeping detailed written production and sales records (audit trail);
• maintaining strict physical separation of organic products from non-certified products;
• undergoing periodic on-site inspections.

There is a lot of research out there on the pros/cons of organic foods and I'm sure that this isn't the first place you have read about the benefits of organic foods.  But there is a bigger reason why "organically" grown foods can be better for your health - they are grown closer to the way they should be. 

I don't eat organics all the time, and I won't practice this challenge the way the author indended.  However, what we will and already do in our family is eat seasonably grown vegetables available from a "close" source.  The way we do this is by participating in a CSA and frequent a local farmer stand. 

This week, I encourage you to think twice about that apple or corn you are picking up.  Think about how far it had to travel to get to you.  Is it from the other side of the country?  What is the carbon-footprint?  Is there a better locally-sourced alternative?  With the farmer's markets in full swing, it's worth thinking about...  And something we did a lot of thinking about when we were in Korea and drinking ultra-pasturized milk that had a half-life for shelf-life yet the yogurt might be spoiled and the Thanksgiving turkeys showed up in October.  *shudder*   Of course, you could also focus on adding more organics to your diet by focusing on the Dirty Dozen and Clean 15.  Either way, do some research on organic foods and local food sourcing.  I promise, it is some of the best thinking you can do all day. 

Other Resources:


Dirty Dozen:  http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods

Clean 15:  http://www.thedailygreen.com/healthy-eating/eat-safe/Save-on-Sustainable-Gallery-44032808

Bountiful Baskets (CSA):  http://www.bountifulbaskets.org/

CSA Finder: http://www.localharvest.org/csa/

Pick Your Own: http://www.pickyourown.org/

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

How Does Your Garden Grow?

I'm so excited to have raised beds in our backyard.  It's just one of the many, MANY reasons I love this house.  The girls and I have decided to plant carrots, cucumbers, green beans, lettuce, and watermelon.  Now,  this is in addition to the strawberries we have in a container, the chamomile we started a few weeks ago, and all of the other berry bushes and fruit trees that were already in the yard. 

 And Ronnie was awesome - he went ahead and bought a tiller attachment for his Ryobi.  The girls were a big help in turning the garden over and amending the soil. So this is what we have so far:

Of course, we will have to see how this experiment holds up....  

52-Week Challenge: Weeks 19 & 20

I hope you will forgive me for not posting last week.  I am finishing up this term and was working on my term paper.  Luckily, weeks 19 and 20 can be done in tandem. 

First, how was getting more exercise in your life?  Did anyone try anything new?   I thought this would be a good time to add that I absolutely LOVE my new running shoes.  I mentioned in a post a few weeks ago that I had switched to a pair of minimal shoes.  I haven't had a bit of problems running in them at all.  So much so that Ronnie questioned if my feet were hurting after my runs; when I told him no, he was surprised.  Then again, I'm not going very far or very fast (my run pace is about a 9:30 mile).  I also don't wear shoes unless I'm going somewhere, so I walk around barefoot most hours of the day.  I seriously love these shoes and am so glad I made the switch. 

On to the next two focuses.  First up: eat more fruit.  The challenge is to eat two to four servings of whole fruit per day.  There are so many good things fruit provides us and our bodies.  But the big thing is that fruit is a natural sugar craving killer.  I have been working to reduce my sugar consumption and fruit has played a large part in that for me. 

Finding fresh fruit right now isn't going to be a challenge because spring is upon us.  Have you seen all the strawberries in the markets?  It's also close to blueberry season!  Try adding strawberries to your cereal in the morning.  Pick up an apple on your way out the door to munch on while driving.  Blend up a fruit smoothie at night for dessert.  Replace that glass of juice with a piece of fruit instead.

While eating the fruit, you can ponder the next challenge... and the author has a doozy of one for us.  The focus is to ind your purpose in life and live it every day.  Oh my!  Now this is more than just a what do you want to be when you grow up exercise.  This is truly connecting with your calling.  Now, the author gives all sorts of advice on how to do this: start a journey of self discovery through reflection, writing a personal mission statement, and then putting that plan into action and living it everyday. 

I walked through an exercise similar to this a few years back.  There are some pretty fantastic business books out there that are as applicable to personal development as they are to professional development.  Good to Great, First, Break All the Rules and its follow up Now, Discover Your Strengths, and The 21 Irrefutable Laws of Leadership are all fantastic business books that can be easily applied to your personal life.  For example in Good to Great, Jim Collins discusses finding the one thing that your company is good at and can do better than anyone else out there.  He argues that businesses become great when they figure out that one thing and then build everything around excelling in that one area.  What about FISH!, where even the fishmongers in Seattle have a fantastic time working in less than fantastic working conditions.  My point is you don't have to read a new-age book from the self-discovery aisle in B&N, as there may be a more applicable book for your life in the business aisle. 

So that's it for this week: eat more fruit and start to figure out what your passion in life is. Easy right?  I'll share my thoughts on passion and drive with you next week....  don't want to give you too many leading statements now.

Other resources:

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

52-Week Challenge: Week 18

Like my friend Jenn said in her post, you know this one was coming eventually. Well it's here....   "Work Up a Sweat" is the challenge for this week. 

Alright, I am not going to go on and on and on about the benefits of exercise, because if you don't know then where have you been?   The current daily recommendation for adults is 20 minutes of aerobic activity a day, 2 hours and 30 minutes a week.  That's it.  It can be done via yardwork, walking around a local park, or even playing tag with your kids.  The point is just to move and get that heart rate up. 

So what do I do on a weekly basis that I count as overt exercise:

I posted last week that I was starting my running plan again.  It's going swimmingly by the way, but we didn't get into the Nike Women's Marathon.  So I will be running the "Race for a Soldier" in September.  Cut  my training plan by 3 weeks, but that's alright...  I was milking it anyhow.  This week is week 2 of a couch-to-5K program. 

I also am a Body Pumper and I currently go twice a week.  It's an aerobic weightlifting class and it totally kicks ass. 


So try building on the success you had in Moving More (week 3, remember???).  Spring is here, summer for some of the areas.  If you have a hard time figure out what to do, try biking with the kids, train for a 5K (most are for charities), or just get out and take a walk at sunset. 


Other resources:

CDC Guidelines on Adult Activity:  http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html 

Couch to 5K program: http://www.coolrunning.com/engine/2/2_3/181.shtml


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

52-Week Challenge - Week 17

How many got their giggles in last week?  I sure did.  Even though it was mid-terms (which were not fun by any stretch of the meaning), I made sure that I slowed down and enjoyed life with my girls.  And if you have ever seen the Oliver girls in action, you know exactly why I had some good laughs.  I had Holly tell me some jokes, which she is HORRIBLE at telling jokes, so it's even funnier.  I had a tickle fight with Sarah, who has one of the best giggles around.  I had a Bunco night with some new friends on Friday.  And we spent the entire day on Saturday at the fair.  Yep, I had a pretty good week last week just enjoying life (except for those midterms  *shudder*). 

Looking at week 17, our focus is back on food and the consumption of food.  First, let's look back at what the challenges have been surrounding food thus far:  remember we had a challenge where we needed to journal our food, get in lots of fruits and veggies, eat a balanced breakfast, and focus on whole grains.  This week's challenge will draw on what you learned from those challenges. 

The focus this week: Eat 5-6 squares per day.  The main idea here is that you should never allow your body to be ravenously hungry, as this will cause your metabolism to slow down, your blood sugar to plunge, and may lead to overeating.  We've all been there -- about to gnaw our left arm off because we didn't plan a snack or ate a "light lunch."  Try to push yourself to keeping to a schedule.   Breakfast in the morning, light snack mid-morning, lunch, light snack in the afternoon, then dinner.  Simple right?  No it's easier said than done if you already are not on this type of pattern. 

Luckily, I am...  I typically eat breakfast by 8:30 am.  Normally I am at the gym 3 days a week (about to be 5), so I plan a small snack for right after my workout (string cheese, almonds, a banana).  I eat lunch around 12:30.  Have another small snack around 3:30-4 pm (typically fruit or cut veggies).  Then we eat dinner at 6 pm.  Of course, I also have a little something sweet around 8:30/9 pm, unless I had a beer or glass of wine.     I find that if I stick with this type of schedule, my calorie intake per day is lower and I am less likely to be picking at dinner while I'm cooking. 

Now, this type of eating doesn't work for everyone and how their metabolism works.  Ronnie cannot do it - he's a 3-squares kind of guy.  But, he sees how not having the snacks in between turns the kids in to cranky monsters (yes, just the kids, not me).   So my idea for all of you this week is to listen to your body...  try out the snack and see if it works for you.  Maybe it's you hold on to the apple you packed to eat with lunch for a little later in the afternoon (or pack another one).   But if you can't snack (like Ronnie can't), then don't - keeping a 5-6 eating pattern can lead to overeating and increased calorie intake. 

Other resources:

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

52-Week Challenge - Week 16

How did the getting more grains challenge go for everyone?  We had a new grain in our house - quinoa.  And what yumminess it is!  Other than that, I perused our pantry and confirmed what I already knew, that we do a pretty good job of getting whole grains in our diet.  I did buy a new cereal for Ronnie to try, Post's version of Honey Bunches of Oats, and I picked Fruity Cheerios over Froot Loops for the kids due to the sticker.  So yeah, all is good, but of course it could always be better. 

On to this week, which is all about having a good laugh.  I love the way I feel after I've had a belly-aching laugh.  It's almost as if I've run 5 miles or gotten a good nap in. 

There is all sorts of upsides to laughter including stress reduction, blah blah blah.  But really, it's just fun to laugh. 

I dare you to try not to laugh or giggle or break a smile

So, get a good laugh in this week.  The kind that leaves your sides hurting and you out of breath.  Even better if you are crying afterwards :) 


Other resources:

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