Move Outside

A strategy for moving more is to move your workouts outside. The benefits are significant for your overall fitness level. “Get moving outside everyday”. When I am ready to move, the first place I head is out the door. For many of us, our favorite place to be active is outdoors. Even if it is […]
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Move More

I grew up in a family that was physically active. My older brother ran to high school each morning so he could sleep in late and was jogging before it was a mainstream form of exercise. My middle brother encouraged my sister and I to jump off our garage roof with him (I am happy […]
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Lean Proteins

Lean proteins are one of the critical nutrients of a healthy diet. “Eat lean proteins with your meals everyday.” Since protein is digested more slowly, you feel less hungry. Include a lean protein in each one of your meals. “A Healthy Eating Plan (NIH) gives your body the nutrients it needs every day while staying within your daily calorie goal […]
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Leafy Greens

Most people, even those who are not vegetable lovers, will eat a green salad. “Eat leafy greens everyday.” My favorites are baby lettuces with herbs such as parsley, basil and dill, spinach salads and kale. According to WebMD the most widely-eaten greens from most nutritious to least are:   Kale Collards Turnip Greens Swiss Chard Spinach Mustard […]
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Green Tea

The first thing I do when I get up in the morning is turn on my T-fal Vitisses electric teakettle from brother Lee. I start everyday with a cup of green tea. My favorite is jasmine green, but I also love Tazo Zen-green tea with lemongrass & spearmint. “Drink a cup (or two) of green […]
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Eat An Apple

I love apples! When I was growing up in the midwest my mom used to tell me “an apple a day keeps the doctor away”.  There is research to support this claim.  “Eat an apple each day”. I now live in Washington state which is leading producer of apples in the US.  Almost 2/3 of all […]
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Cook and Eat Together

“Food is more than Survival. With it we make friends, court lovers, and count our blessings”. National Geographic, The Joy of Food December 2014 It is a foggy morning as I look out at the amazing view of the glowing Kingston ferry and sea otters hanging out on a piece of driftwood having a feast. We […]
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Sleep Recovery

The most common reasons for being “Sleepless in Seattle” for me are a brain that will not turn off, aches and pains or more than one glass of wine.  In the morning when you arise “Follow recovery strategies after a sleepless night”.  A long nap or early bedtime may prevent you from getting back into your […]
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Sleep Disrupters

Some activities, done close to bedtime, can disrupt your ability to get a good nights rest so “Avoid activities that can disrupt sleep”.  No No No Screen time in front of a computer, ipad, or TV Afternoon caffeine even if it is topped with the perfect heart Some over-the-counter medications Drinking alcohol Eating large meals/exercising Focusing on stressful […]
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Sleep Techniques

If your physical environment prevents you from getting a good nights rest, make your bedroom sleep-friendly and “Create a tranquil space for sleeping”. After moving to a downtown condo that overlooked a bright and very noisy street, I had to install blackout blinds and use an air conditioner to create a peaceful sleep environment. A […]
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