A New School Year Starts...Time to Revist New Year's Resolutions

A new school year is symbolic of a fresh start. The calendar reminds us that there are just over 4 months left in 2011. Perhaps this is a good time to revisit each of our New Year's Resolutions. There is time to make adjustments to the routines that we are in before the year is complete!

Fall is a season that provides people with many opportunities NOT to have a Healthy Body and Healthy Lifestyle. Perhaps we may attend football tailgates or sit around for hours watching football games on television. Perhaps our workout routine is outdoors. As the days get shorter and the weather more unpredictable, a now routine needs to be established. Along with these potential bumps in the road, add Halloween candy in stores, Thanksgiving celebrations with family and friends and Holiday parties at work and family celebrations.

What can be done now? Let's look at a few tips that can keep each of us healthy through the remainder of 2011:

Are you drinking enough water? Make sure to stay hydrated. How much is enough? Well, when you find that your urine is clear, you know you are hydrated. The volume needed depends on the foods you eat, the level of physical activity and the humidity in your environment. A good rule of thumb is 48 ounces.

Why drink so much water? Water is a great thirst quencher PLUS it hydrates you with ZERO calories, no added sugars, no added colors, etc. Another added bonus to drinking water is that is may control your appetite. When you feel hungry, drink a glass of water. Often the feeling of hunger mimics the feeling of thirst. After 20 minutes, if the water does not control your appetite, then you really are hungry. If not, you did the correct thing for you and satisfied your thirst!

Water also helps the body in the digestion process. If you absolutely cannot stand the taste of water, make choices to still drink liquids that do not dehydrate you. You can add Energen-C packets to your water to add flavor as well as vitamins. You could add a caffeine free tea bag to your water to add flavor without the dehydrating caffeine. Another option is to add a slice, or squeeze, of fresh lemon or lime.

How can you make sure you get enough? Why not carry a water bottle with you wherever you go? I suggest an environmentally friendly option of a refillable bottle.

To read more about the health benefits of drinking water, you can visit Secrets of Longevity, Mayo Clinic and Natural Remedies.

Healthy Recipes to take advantage of your garden's abundance

Too much Zucchini? No worries. You have a few options.

Option 1: Slice and Freeze
Slice the Zucchini into bite sided rings or cubes and freeze in an airtight container. They can be taken out and used in pasta sauces and soups all winter. If you like the recipe below, you can always package 1 1/2 cup portions (or multiples of that) for future bread making and enjoy your home grown zucchini all winter!

Option 2: Make Zucchini Bread
Preheat the oven to 350. Grease a loaf pan or, if you wish, line muffin tins and make smaller portions. They freeze well! Loafs cook for about 45 minutes, or until they test done. Muffins about half the time, they need monitoring after 15 or 20 minutes depending on how full they are.

Combine DRY ingredients:
1 1/2 cups flour (I like to use whole wheat or a combination of whole wheat and oat flour but white flour is traditional)
1 1/2 - 2 TSP ground cinnamon
1/2 TSP salt
1 TSP baking powder
1/2 TSP baking soda

Fold the dry ingredients into a well beaten "WET" mixture of:
2 eggs
1/2 to 1 cup sugar (the riper the zucchini the less sugar you need)
1 1/2 TSP vanilla extract
1/2 cup vegetable oil
1 1/2 cups zucchini (thin slices, small cubes or shredded)

OPTION: Adding Nuts or Raisins or Cranberries

HINT: A Healthier Option is to go with the smaller amount of sugar and larger portion of the cinnamon

HINT: Shredding the zucchini brings out the moisture if you prefer a moister bread/muffin.

Option 3: Stuff the Zucchini
If your zucchini has grown to a large size you can slice it lengthwise, hollow out the center and stuff it.

This can be made vegetarian or with ground meat. STEP 1: WASH the Zucchini or Squash as the exterior is EDIBLE!

Meat Version:
Sautee ground meat (turkey is a lean choice), onions and garlic (or shallots). Add sage to the mixture as it cooks. Other spices can be used if sage is not one you feel comfortable working with. Basil or oregano would give it an Italian flare or rosemary a rich and deep flavor.

Add chicken broth (reduced sodium is a healthy choice), chopped bell peppers (your choice of colors), raisins or cranberries and barley. The easy measurement trick is 2 parts liquid to 1 part barley. The dried fruit absorbs moisture plus adds sweetness. Add to taste. Hollow out the zucchini or squash, being careful to keep the shell intact (easier with hard shelled acorn or butternut squashes in the winter), chop and add to the pan.

At this point turn on the oven to 350 and line a baking dish or cookie sheet with foil (depending on size of the zucchini). Place zucchini on foil and salt and pepper the shells.

Cook until liquid is significantly reduced.

Add mixture from pan into the zucchini shells and cook until shells become tender, about 40 minutes depending on the size of the zucchini. Option: add cheese to the top.

Vegetarian option:
Instead of meat add carrots (chopped small) and white or pinto beans and/or potatoes sliced or cubed into small bite sized portions. This adds protein and a variety of textures.


Enjoy the abundance in your garden!

Healthier Homemade Hamburgers and Meatballs

I have been experimenting with "fillers" when I make meatballs or hamburgers. Instead of the traditional breadcrumbs, I have been searching for an option that adds nutrition and not just bulk to the recipe. What I found to work well is WHEAT BRAN combined with OATMEAL. The meatballs and hamburgers turn out moister than those made with traditional breadcrumbs!

A great benefit, wheat bran adds fiber to the ground meat that you use. Studies show that it may lower blood pressure, prevent stomach cancer and hemorrhoids (WebMd). The addition of oatmeal also adds health benefits as oatmeal is known to lower cholesterol which may reduce the risk of heart-disease.

Many options are available for you to "add in" to customize your hamburgers or meatballs. Why not make healthy choices!

Personal Fitness when traveling

If you find yourself traveling and unable to fit a yoga mat into your luggage or fit attending a class into your travel schedule, if you have a laptop and access the the internet you can attend a class on YOUR schedule!

Q: How is that possible you ask?

A: Well, one of the chanels on www.hulu.com is Gaiam's wake Up Workout. Pick the workout you wish to do and you are all set! As of today, 26 episodes are posted. They range from Pilates to Yoga to Power Sculpt to Boot Camp. There is something for everyone. You may even want to try something new in the privacy of your hotel room!

Q: How do I make my hotel environment more like a studio environment?

A: One thing you can do is use a towel (or two for cushioning) as a mat. If you feel more comfortable with the use of a yoga mat, you can purchase mini yoga mats for your hands and feet so you do not slide. Amazon and other retailers sell yoga paws and feet.

Q: What will I need to pack?

A: Your computer and whatever clothing is appropriate for you to workout is all that you will need. Remember, you will be in the privacy of your own room!

Remember, a class online or on a DVD is an option when you cannot take a class in person. Taking a class in person is always best as a trained instructor can give you tips that adapt an exercise to fit your body and can give you tips to make changes if you are doing an exercise incorrectly.

Make Personal Fitness a Priority

Personal fitness is a priority in my life. The time I spend being athletic is the time I have to relax. The gym, yoga studio, pilates class or tennis court provide me with respite. I think clearer in those spaces. The quiet time allows me to reflect.

I find ways to work my personal fitness routine into my day. During a normal work week, it is after work. I utilize the time to relax after a day of giving to others.

As a school teacher, my summer fitness schedule is NOT routine. I am more flexible with my time (and try to take more yoga classes to get more flexible physically!) and can vary my activities. The change of pace is welcomed!

I have been traveling quite a bit recently and have found that may gyms welcome guests. You too can make the time for your personal fitness when traveling with a little leg work. Many gyms offer "specials" to entice you to try their space. Many yoga studios have promotions that allow you to take a first class free or pay a set amount, usually very reasonable, to try out the studio for a week (hoping you will take enough classes to get hooked on the studio OR an specific instructor). You can always hit the streets and walk or run around a new location to discover a new place, weather and safety permitting.

In the midst of your busy summer, stay cool, stay hydrated and STAY FIT!

A Healthy Lifestyle Includes SLEEP

Many of us multi-task on a daily basis. In order to accomplish everything on our "To Do List" we often sacrifice sleep. Completing everything we set out to do does take stress away. After all, we do not continuously worry about what we must do. Is sacrificing sleep worth it? Can you make up for lost sleep?

To answer my questions I started sleuthing online. I have heard that one cannot "stockpile" sleep to make up for nights where it is sacrificed.

According to the Health.com article, "11 Surprising Health Benefits", I learned that sleep helps improve memory and creativity. When one sleeps, new information is retained and conceptualized better.

The article explained that people who get more sleep (approximately 6 hours a night or more) are healthier. They have less inflammation and tend to weigh less. Adequate sleep controls the inflammation that can lead to heart problems as well as controls the hormone that causes hunger.

It has been part of many advertisements over the years that driving while exhausted is dangerous. Falling asleep or having a short reaction time at the wheel due to exhaustion IS an impairment and should be avoided.

So if sleep is so good for us, what can we do to get more? Many people must sleep less as their jobs require them to keep up long hours. After all, bills must be paid and a paycheck needs to come in to pay those bills. People may not be able to sleep due to personal or family responsibilities or stress. A few things to consider when trying to find more time in your life to schedule more sleep:
1. Are you over scheduled? Does something need to go? Do you need to start to say "No"?
One way to get more sleep is to pick and choose the activities that mean the most to you and are the most essential and cut back just a bit. You CAN do it all, perhaps not all at once!
2. Do you exercise? You can get into an exercise routine. Regular exercise helps many people sleep better. The exercise helps one reduce stress and often leads to healthier cravings.
3. What do you eat? Avoiding caffeine later in the day, eating regular meals and staying hydrated will help you sleep better as your body will be working more efficiently.
4. When do you eat? The time of day makes a difference. Late night dining causes the body to work digesting food. The body stays awake as it works to digest. Especially if the food is spicy, heavy or something that does not fully agree with you.
5. What do you do to reduce stress? You may read a book, exercise, take a yoga class or meditate. You may not have anything in your day that helps you reduce stress. Look to start something that helps you clear your mind.

Summer started this week...start a new routine with a new season. Try to integrate more sleep into your day. Help your memory, immune system, metabolism and waistline! Think beyond yourself too...sleep improves safety in the home and out on the road!

2011 ... New Year ... New Ideas

In an effort to try to eat "closer to the source" I am trying to find ways to eliminate processed foods as much as possible. I'll continue to use processed foods in a "Semi-Homemade" manner ... I am just trying to use less. This will reduce my sodium intake as well as ensure I am getting nutrition w/o extra preservatives.

You may be in the same difficult situation that I have been in recently, the vegetables in the grocery store do not look good and are high priced. What do you do? Purchase high priced food that does not look good? Go without vegetables?

A few things to consider when trying to find your way out of a dilemma like this is to not only look at the grocery store ads each week to see what produce is on sale but also consider looking at what is available in the frozen food section. Fruits and vegetables are frozen at the peak of their freshness so they are a good alternative to poor looking, high priced produce. Canned vegetables are high in sodium so they are not as good of an option.

Frozen vegetables can be added to soups, stews and stir frys as well as eaten as a side dish.

Another option would be to visit your local farmer's market.

To find out what produce will be available in your area, check out http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap. This site will let you know what is in season each month in your area AND give you recipes as well!

Another website to check out is Sustainable Table. You can find local farmer's market information at this site.

Food to Plate gives additional information about eating seasonally.

Food Network is a great resource to check out recipes using what is in season.

Start 2011 out on a healthy note...eat fresh foods as much as you can.