Bang Up Fourth!

Hurray for the Fourth of July!  It's been a bit since we've celebrated in the states, so we were really looking forward to our celebration this year.  That and the Olivers get here today to spend a few weeks with us.  To kick off their visit, Ronnie and Robert headed down to the Nisqually Indian Reservation to get the good stuff.   We invited our neighbors over and started the fireworks show in the driveway. 

Of course, it wouldn't be any fun if we didn't play with sparklers.  I taught Holly how to twirl it so I can get a picture of the swirls.  Fun huh?  Of course, Ronnie had to get in on that fun too. 

When it was all said and done, this was the frag left in our driveway....  If it looks like we had a good time, we did :)

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.