From white to black

After 17 years of almost daily use, these hardworking appliances decided it was time to call it quits. The oven in particular gave up the ghost and would shut off midway through baking time. This became particularly bothersome at Thanksgiving while trying to roast the turkey. A repairman determined that the needed part was no longer available, so what else could we do but move on? Bye, Bye whities.




Hello blackies! Welcome to these new shiny beauties. Because I have black rugs and other black accents in the room, I decided to skip stainless and go with black. I know I'm going to LOVE the ceramic solid top range. I hope they serve us as well as the old white appliances did.

Weight Management II

OK, so I've been kind of busy lately since the first of the year. I had oral surgery. I changed jobs and I'll be starting the new job on Wednesday. We got a new oven and microwave. I started a health and fitness program with a coach. We went to 3 new movies. I've started organizing our files and going through closets. I went through CASA (Court Appointed Special Advocate) training in December and I'm going to start working with a 16 year old girl this week and see if I can advocate for her and hopefully help her improve her life. And the best of all - I'm going to visit Skippy and her parents on Saturday for a few days.

I haven't had a lot of time to blog.
BUT
I did read two very good articles about fitness and weight management that I wanted to share.
One in the Reader's Digest and the other is in Good Housekeeping. Check out the GH article here and take a look at these good tips from RD.

1. Pound protein in the a.m.
2. pump up your potassium
3. Stand up and count to 60
4. Early to bed, early to eat
5. Worship morning sun, seek refuge in the afternoon
6. Take a walk for better (and better) memory
7. Beware of diet candy
8. Get results with the 20-second rule
9. Hit the Yoga mat to relieve pain
10. Pick up some sleep shades
11. To feel better, imagine the worst
12. For a good night's rest, keep the room cool
13. Focus less on the kids, more on your spouse
14. Rev up with the spice of life (red chili peppers)
15. Kick off your day with a square of dark chocolate
16. Eat more quinoa
17. Snack on real energy foods
18. Switch to grass-fed beef
19. To boost esteem, get into your friends
20. Be nice to yourself

Weight management

Make Better Choices

When you compare what you eat to your Daily Food Plan, is there room for improvement? For example, do you eat many sweets or fried foods? Do you drink sugary drinks regularly? Do you eat too few vegetables or whole grains? Does eating out make it difficult to stay on track?

Everyone is different. Think about what YOU eat and drink. How can you make better choices? How can you be more active? The SuperTracker can help you identify changes you should make.

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Learn how you can make better choices from these sections. Making these changes and sticking with them can help you manage your body weight.

• Eat the Right Amount of Calories for You
• Decrease Portion Sizes
• Eat Fewer Empty Calories
• Focus on Foods You Need
• When Eating Out, Make Better Choices
• Cook More Often at Home
• Increase Physical Activity
• Decrease Screen Time

Check out this great information on choose my plate.gov. and this great system for tracking food intake, exercise and more. Good, good information.

important listening on MLK day

I was moved listening to this recording of a talk given by Dr. Martin Luther King on August 28, 1963. It is inspiring. I was 8 years old when the talk was given and the civil rights movement was in full swing. King was an amazing writer and a wonderful speaker and he lead a cause that was long over due raising awareness and helping to bring civil rights for all Americans. The phrase in our pledge of allegiance rings true "one nation under God, indivisible, with liberty and justice for all."
I'm very grateful that he and others sacrificed so much to make it happen.

The sanctity of the body

This talk explains so well why our bodies are important and why we should take good care of them. Susan Tanner does a wonderful job putting fitness and good health habits into perspective.

Sleep hygiene

I've been a very good sleeper all of my life...until I hit the age of 50... then everything went down hill. Now I rejoice when I can get a full night of sleep. It so rarely happens. Usually I can't fall asleep, even when I'm very tired. Or I'll fall asleep and then wake up several times during the night. And the worst is that I wake up early, even before the alarm goes off around 5:00 am. It is a rare occurrence for the alarm to actually wake me up. So what's a person to do?
My Doctor recommended this web site from the National Sleep Foundation:

What is sleep hygiene?

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.

It was some good suggestions:

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include:

• Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
• Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.
• Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
• Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
• Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
• Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.
• Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.
• Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.

I've also been taking this herb and it has been working quite well. This herb was also recommended to me by the Doctor. I'm hoping that one or the other will help me get a good night's sleep. If you have problems sleeping, what have you tried to help with the problem? Please share.

Exploring better Health and Fitness

Who doesn't think of heath and fitness in January? After a month of gluttony and very little real exercise in December, it's time to get real and get back to basics. In a lot of ways, I'm happy to see all the sweets and treats disappear and the real food come back again. Everyone knows that it's so important to take good care of their health, but, do they do what they know they should? The answer in my case if often NO. It takes time, it takes effort, its takes determination, there is often discomfort and discouragement. How do we stay M~O~T~I~V~A~T~E~D?? What motivates YOU? Finding what that motivation is I think is the KEY to success!

Do you want to feel good? Do you want to get around and not move like you're 90 years old when you're far from being 90 years old? Do you want to feel good about yourself - how you look and how you feel inside? Do you want to be independent and not be a burden on others? Do you want to live a long and healthy life? Do you want to go and do the things you want to go and do and not be incumbered by an ill body?

It takes a conscious decision and effort to succeed...and a support system...and friends and helpers...and encouragement by others who know what they're talking about.

I've been reading some interesting articles on:
SLEEP
WEIGHT LOSS
MENTAL HEALTH
ORAL HYGIENE
EXERCISE
HAPPINESS
DRUGS AND SUPPLEMENTS
WATER AND BEVERAGES
SMOOTHIES AND GREEN DRINKS

AND THE SIX AREAS OF WELLNESS

• Emotional
• Financial
• Intellectual
• Physical
• Social
• Spiritual

I'll share some ideas in the future that I've found very interesting. Here's to a healthier and more fit 2012.

12 in 2012

January - health & fitness
February - love & marriage
March - Thai cooking
April - organization
May - family history
June - friendship
July - quilting
August - travel
September - finances
October - food storage
November - service
December - faith

These are topics I'm really interested in.

I want to learn more and accomplish something in each of the categories for that month.

Wish me luck!

Out with the old year, in with the new

And a picture of Skippy in her new outfit as well...

Here is a list of things I want to remember about the Christmas season 2011:
~Spending 11 whole days with Rick and Andy. The are really good company. They keep those good times just rollin and rollin.
~Shopping for Sunday best outfits for our four little granddaughters. (Head gear compliments of cousin Jessica...so cute!)
~Watching three little girls ages almost 6, 4 and 2 on Christmas morning! Is there anything better than watching their expressions of pure delight?
~Being the guest and watching our daughter be a marvelous hostess.
~Seeing our great son-in-law love his job helping Santa work his magic.
~Eating Christmas dinner with my Mom. I haven't done that for many years. She loves Christmas and misses spending it with her own kids.
~Traveling south to enjoy weather in the 70s each and every day with sunny blue skies. I'm dreaming of a "green" Christmas...there is some magic to it every once in a awhile.
~Spending the night in Vegas right before Christmas and thanking my lucky stars that I don't have to spend Christmas there. The best way to see Vegas in the in rear view mirror in my humble opinion.
~Enjoying an hour massage at Massage Envy with Mom & Jord.
~Movies
~Games...the game of "Things" continues to capture and hold our undivided attention
~Food, food and more food...yikes.
~Hearing "I love your Grandma Vonnie...will you play with me?"
~Going to David Mejia's wedding reception and seeing his saintly mother Julia
~Traveling through Palm Desert and paying a visit to my good friend Marcy. She made us a delicious meal and we had some good conversation and many laughs.
~Spending New Years with Bob and Robyn and their family...watching the 2 of the 3 girls warm up to Ditty and Lucky their dogs.
~Not exercising at a gym
~Spending the night at our friends lovely home (Mark and Colleen) in St. George on the way home.
~Talking to Dave and Courtney, Rich and Claire and Skippy and hearing all about their Christmas activities.
~Watching my true love get a good start on a beard for the two weeks we were on vacation. I wish he could have keep it, but alas, he is teaching at BYU this semester and having a beard isn't going to work...sad.
~Seeing how much fun everyone has together and how sweetly the girls treat one another, their parents and us
~Watching Andy play and play and play and play with (and gently tease) the girls.
~Good feelings, fun times and a memorable Christmas season 2011.