Keeping Active on Vacation

Public school spring recess was April 14 - April 21.  We used the opportunity to take a family vacation.  Because several other families in Upstate NY had the same idea, we decided that it was too expensive to fly anywhere and took an old-fashioned road trip.  There are benefits to driving to your vacation destination - especially if you travel by mini-van.

Driving for 24 hours is exhausting.  We left on a Thursday night and drove straight through to a small town just outside of New Orleans, Louisiana.  Husband and I alternated at the wheel, sleeping when we could.  We kept the kids busy with electronics and got as many miles as we could behind us while they slept.

How did we stay active?  First, traveling by car, we were able to pack our active wear and sneakers.  Second, we looked up local clubs in the area and connected with them as guests.  I'd like to thank the Emerald Coast Triathlon Club and the crew at the Run With It running store for being so gracious.  Not only did we meet new people, but we had people to run, walk, and even swim with as well!

I made it my goal to be active every non-driving day.  This helped me to keep a healthy lifestyle while still enjoying some indulgence on vacation (read:  decadent dessert).  The kids saw this and were also active - swimming in the community pool and frolicking in the Gulf of Mexico - they collapsed at night, weary and sun kissed.  We also did other fun family activities including kayaking and stand up paddle board.  Connecting as a family while being active was good for the soul.

After a week, we loaded up the van and headed home.  Exhausted yet refreshed.

Tis the Season...

Spring has sprung in Upstate NY!  This means lovely spring days inviting us to go outside and enjoy the warmer temperatures followed immediately by days that bring the biting cold and (today) whipping winds.

It is also the season - for those who observe - of Lent.  Lent is the time period between Ash Wednesday and Easter Sunday where people often give something up.  Chocolate, sweets, and soda are often popular choices as folks use the season as an opportunity to gain better health.

In my household, my children are my primary source of stress.  They lollygag around the house getting distracted by toys or sparkly things when it's time for us to head out the door.  They leave clothing and other miscellaneous items behind them like a trail of breadcrumbs, no matter how many times we ask them to pick up after themselves.  They talk back or refuse to acknowledge being spoken to.  They try to get out of homework.  They fight with each other over anything and everything, and then get along and giggle endlessly at precisely the time we need them to be quiet.  In short, they're kids.

My journey from now through April 16th is to practice patience.  One day I will look back and miss those giggles, and tiny shoes all over the house, and water on the floor from fun in the tub. I will take deep breaths, release the stress, and find the joy that hides in each moment.

Labor Day Weekend

Another summer has come to an end.  Soon the local abundance of fresh fruits and vegetables will come to an end as we move into the season of apples and pumpkins. 

For our household, it has been a busy few months.  We have traveled a lot and completed several events.  Personally, I've enjoyed participating in races in Massachusetts, Florida, Central New York and Upstate New York.  As the cool weather settles in during the morning and evening hours, I am able to more comfortably train for my autumn events... the Rock & Roll Brooklyn Half Marathon and Ragnar Relay Napa Valley.  I am literally running coast to coast in October and November!

How do you stay motivated when the weather changes?  Let's face it... the darker mornings make it so tempting to pull up the covers and stay in bed!  How about making plans with friends?  In my neck of the woods, we have a small group who has started meeting for morning classes at a local gym.  For some, it's an opportunity to see friends on a regular basis, for others it is the motivation (and accountability) needed to get up and out and MOVING.  Let's face it --- getting up and ready for a 5:30 AM class isn't easy. It sure does lessen the sting when you laugh your way through with a few good friends.  All it takes is one person to start the group.  Invite one friend, have that friend invite another, and before you know it, you have your own #GymSquad!  Classes aren't your thing?  You can walk, or meet at someone's house and follow a video--- as long as you and your crew are moving.

Time Flies When You're Having Fun

How has it been 2 years since I last posted?  Time sure does fly!

It has been an exciting and emotional two years. 

Professionally, I finished graduate school!  I now have my Master of Science in Health and Human Performance with concentration in Health Promotion.  The first thing after completing my program in December was read a book that had nothing to do with health or human performance. 

Physically, I have been coming back from injury since April, 2014.  I ruptured the disc at L5/S1 (lower back) and it has been more challenging than coming back from childbirth.  When the disc ruptured, aside from being incredibly painful, it resulted in some nerve damage.  I've regained strength in the affected leg, but still have numbness.  The positive side of the numbness that I don't have sciatic pain that many people have. 

I'm back to being active!  I'm feeling good again!

Make it great, folks!

Whitmey M. Young, Jr. Heroes for Health 2015

Whitney M. Young Jr. Heroes for Health, 2015
 

Happy New Year!

Did you hear that?  You have to listen closely because it's really quiet.  That's the sound of time flying by.  It just sneaks up on you and then, POOF, you find yourself in a new year wondering what happened to the last year, or five, or ten even!

Suddenly it is 2014. 

I don't make resolutions.  I gave them up 11 years ago.  Since then, I want to make changes, I start around Thanksgiving so that they are habit by January 1.  I do think that 1/1 is a good day to refocus.  The stress of the holidays is behind us and the promise of springtime is ahead.

Last year I did commit myself to becoming a better parent.  I believe that I was successful and remain in the maintenance stage of change.  While my husband and I both still have challenges (last night I wanted to bury my head and escape from my children who refused to go to sleep), I have found myself more patient, especially when dealing with my kindergartner.  In fact, I celebrated the first day of the New Year with her.  We had a special day together in New York City!  It was part of her Christmas present and I think it was really good for her.  It built her self esteem; she was deemed mature enough for a "girls" trip plus she had a special experience that was hers and hers alone. 

As a working mother, I felt that taking the time to be fully present with my oldest child for a full day away from other distractions was the best gift I could give her.  It was also a day of activity: walking the city streets and ice skating. I was active with my child, both setting a positive example for her and setting the stage for another active year.  Personally, we do have a lot planned for 2014 - from relay races to half ironman races - it should be a lot of fun! 

Forever the Student

This weekend I had the opportunity to travel to Philadelphia and participate in the National Wellness Institute's Certified Worksite Wellness Specialist training and certification course.  We made this a family weekend - husband and the girls played tourist while I was in class - and we met up in the evening for dinner and a nice walk in Center City. 

I found the course very valuable, especially because it started some creative thinking and I have exciting new ideas for our programs here at JFA.  It also reinforced what I have learned during the past 4 years at JFAHELP and reaffirmed that we are leaders in worksite wellness!  Of course, as I am forever the student, there is room to grow in this ever evolving field and classes like this one will allow me to do just that. 

So what did the family do?  On Saturday they went to the Academy of Natural Sciences Museum so that my 5 year old could see dinosaur bones as she politely requested.  On Sunday they went to the Franklin Institute so that my husband could see the planetarium.  A good time was had by all and the weekend was educational for each of us!

In case you were wondering... I passed the exam.

Stages of Change - Action and Maintenance

Husband and I have been in our parenting class for 5 and 4 weeks, respectively.  I missed the first class caring for a sick child.  It has been an interesting journey.  Each parent is there for a different reason:  petiitioning for custody, court order (who knew?), personal growth, and family harmony.  We are there for personal growth and family harmony. 

The class has definitely been beneficial.  Sometimes, it reinforces what I am already doing and builds my confidence as a parent.  Other times, it helps coach me to deal with situations differently for a more positive and productive outcome.  My husband is having similar "a-ha" moments - and we are also learning new ways to communicate with each other (family harmony).

The key word last week was "cooperation".  I use that word a lot when dealing with our soon-to-be 5 year old.  Admittedly, she is more inclined to cooperate when she feels she has options (or the illusion of options as the case may be).  Who can blame her?  Don't we all like to think we have choices?

Two sessions remain and then we will be responsible to continue our growth on our own.

Stages of Change - Preparation and Action

According to a survey conducted by Franklin Covey, 23% of New Years Resolutions are kept.  33% of respondents said that they are not committed to the resolutions they made.  This commitment must be there if any lasting change is to be made.  It is seen time and again ($61 Billion weight loss market).  People vow to lose weight, exercise more, and stop smoking.  Others want to get out of debt - and then they see something they want.  It takes a strong resolve to stick to change.  I'm not saying willpower, per se, but more of a decision of the course that one wishes to take. 

Enter the transtheoretical model of change.   I can usually tell you a person's likelihood of reaching a goal or sticking with a behavior change in the course of a 10 minute conversation... sometimes 2 minutes.  It all has to do with which "stage of change" someone is in.  That, and their motivation.  Not the degree of motivation rather, the source.  Most people stay in the Contemplation stage.  They think about making a change.  They know they should make a change.  They think about the steps they may take to make a change.  It takes just a little extra motivation - a level of commitment - to transition to the Preparation stage.  For example, a dieter who starts researching different plans or someone who wants to start exercising who starts to look at fitness center locations and pricing. 


Stages of Change:  Pre-contemplation, Contemplation, Preparation, Action, Maintenance

  I found this illustration too (www.engenderhealth.org) - which I think is awesome.

Last week I wrote about my desire to become a better parent.  Specifically, I need to learn how to handle my spirited pre-schooler without losing my cool.  My motivation?  I feel like scum when I lose my temper and scream raise my voice.  I want to be a better mother and feel like a better person for myself.   My children will have enough to grapple with between puberty, high school, early adulthood, that mommy issues do not need to be heaped on top. 

So I am in the Preparation stage right now.  I had been thinking about finding a parenting class for a while.  I decided to look at the schedule of classes at our local YMCA (checking out what is offered during my daughter's dance class) and I discovered that they offer a FREE parenting class.  So, I signed husband and myself up for the first session of the year.  We will meet on Tuesdays at 6:30 PM. 

This means that tomorrow night at 6:30, I will officially be in the ACTION stage! 

Happy New Year!

What a year!  2012 has been full of opportunities and there were also some disappointments.  Keeping mind that setbacks are an opportunity for growth, that's not such a bad thing.

Here is a new year - people around the world are setting goals and are excited about finally keeping their New Years Resolutions.  I have some goals for 2013 but I think the most important one is to be more patient with my soon to be 5 year old.  She is a pistol!  I've mentioned losing my patience with her in past posts and, while I've gotten better, it still wears thin sometimes.  I have other goals: physical, emotional, and faith based.  Still, I think that my children's development should be my top priority.  I have to improve myself in all those categories to be the best mom I can be.  I will still flounder sometimes.  I will raise my voice.  I will sigh in exasperation.  I will need a time out or two.  Regardless, I will continue to try to offer a supportive environment where both girls can grow into confident, self assured, vibrant, and spirited young women. 

Over the holiday season I've kept quiet, reserving the time to reflect on the past year and taking time for myself to marvel at the season through the eyes of my two small children.  I held them closely as devastating news broke - more than once.  I vowed that my girls would never go to school without hearing how much I love them.  I quietly waited for the Mayan Calendar's 12-21 "prediction" to pass.  I cooked Christmas dinner (lasagna and it was delicious).  I made my black eyed peas, collard greens, and ham for New Years Day (also delicious...and healthy!).

So here we are.  A new year.  A resolve to be a better person.  An opportunity to make it great.

Believing: Pumpkinman Triathlon Race Report

September has flown by in a blur of dark chilly mornings, beautiful crisp days, and busy weekends.  I finally sat down to write my race report for the Pumpkinman Triathlon Festival a week after the race and wound up with a 3 page epic.  That level of detail and history, I'll keep to myself, but I will share the "Readers Digest" version.

I have purposefully refrained from posting a lot of race reports this year, rather trying to keep the focus on other areas of wellness.  I wanted to share this story, not as a pat on the back for what I did but rather as a message of what can be done. 

My original "A" race for the summer was the MusselMan Triathlon on July 16.  I finished the course (which was slightly modified from the first time I participated in 2006) in 7 hours 32 minutes, nearly 45 minutes faster this year.  At some point during the summer I decided to add a race to my schedule:  the Pumpkinman Half Ironman Triathlon.  It was risky, 3 weeks before my marathon but one I was willing to take.  As race day neared I poured over course maps and elevation details and I re-evaluated my goals.

Then I typed them out:

45 minutes for the swim (1.2 miles)

3:25:00 for the bike (56 miles)

2:35:00 for the run (13.1 miles)*

I allowed myself 4 minutes in each transition.

*The run was a huge stretch goal (call it my BHAG - Big Hairy Audacious Goal), considering that my PR on a half iron run was 2:41 and it was achieved in 2007 in Orlando, post marathon, after a relatively flat bike course.  That race was also my half iron PR in 7:03 – narrowly missing my big 7 hour goal.

I had an absolutely fantastic day.  The weather was perfect - cool and overcast on the bike then low 70s on the run.  I swam comfortably, picking up speed a few times to pass, but mostly focusing on one stroke at a time and exited the water in 48 minutes flat.  3 minutes off my goal but if I could bike and run well, my 7 hour goal was still in reach.  I took my time getting up the big hill from the lake and then preparing for the bike ride in transition (4:34).  Out on the course, I went fast where I could on the bike, focused on climbing and pushing through each hill, figuring that my legs would burn whether I went hard or easy - then I kept repeating to myself "SEVEN HOURS, SEVEN HOURS".  Though my legs were tired, I felt good and I knew that the last 10 miles were mostly downhill.  I was well ahead of my goal time and within reach of my stretch goal as I approached the final climb back to the transition area.  Bike time was 3:16:16.  17 MPH!!!  I realized that I just had to "run" the last leg of the race and I could hit the 7 hour mark.  I had 2 hours and 51 minutes to get through transition and the 13.1 miles.  The second transition (T2) took me 3:22, first I had to move my neighbor's bike out of my spot on the rack, then I did take a quick stop at the port-o-potty.  I now had 2 hours and 47 minutes, a 12:48 minutes per mile pace.  I stuck with my plan to run 4 minutes and walk (quickly) 1 minute from the beginning.  I finally thought "I can do this!".  My average run pace, even with my 1 minute walk breaks, seldom dropped below a 12 minute mile.  Half way through I almost cried.  I wanted to grab a fellow athlete and say "I'm going to break 7 hours!".  Instead I chanted it to myself.  As I climbed hills I chanted my other mantra "chomp chomp, I eat these hills for breakfast".  I just kept plugging along, switching to 9 minute run/1 minute walk intervals for the last few miles.  Again, we climbed a hill right before the finish, then it was a nice run down a grassy hill.  I saw the finish line and I knew.  My run time was 2:32:26.  Total time 6:44:30!  Holy moly!

Once I let myself believe that I could do it, everything lined up.  Of course, the weather, my nutrition, and the marathon training all contributed to my terrific day. 

"The difference between the impossible and the possible lies in a man's determination."
Tommy Lasorda 

When it was over, I finally allowed myself to be proud.  I am older and heavier, yes it's true, but I guess it took 6 hours and 45 minutes to realize that I am wiser and stronger too.

Crisp Mornings and Fall Colors

I overslept this morning.  My intention was to get up and enjoy a shorter-than-usual early morning run with my running partner.  We meet at 5:45 AM.  I woke up at 6:15. 

True, I was feeling particularly tired this morning but the main reason for my sleeping in was the darkness.  You see, at 6:15 it is approximately as light out as it was at 5:15 which is right around when I would get up throughout the summer.  The darker mornings can only mean one thing --- autumn is nearing.  Daylight Savings Time doesn't end until the first weekend in November this year so it looks like we will be running in the dark all October long.  This does not motivate me.  I can say, that the forecast for the first week in September looks better than last year.

I also noticed that the leaves have already started turning colors.  I know that in a few weeks, the landscape will be electric with shades of gold, orange, and amber but right now it just acts as a reminder that snow is right around the corner.  Last week at was 48 degrees at 6 AM.  It's amazing how quickly the crisp air of autumn swoops in - right on cue - as we prepare for the Labor Day holiday and pools across the northeast are officially closed for the season.

And of course there's always PUMPKIN! 

Here are some fall recipes from Eating Well
http://www.eatingwell.com/recipes_menus/recipe_slideshows/our_best_healthy_fall_recipes?slide=4#view_toggles

And I had to single out the Glazed Chocolate Pumpkin Bundt Cake

http://www.eatingwell.com/recipes/glazed_chocolate_pumpkin_bundt_cake.html 

Sometimes You Just Have to Change Your Plan

Most mornings when I head out for my run my dogs look at me wistfully, hoping that I pull out their leashes.  Marley is 13 and while she is still quite spry for a senior dog, is mostly meant to walk these days.  Ozzy, on the other hand, is about 3 and with a some conditioning can be a good little training partner.   

Last Wednesday was the day that I made good on my promise to take Ozzy with me when it was no longer dark at the time that I headed out the door.  He was so excited when I put his harness on and we headed out the door.  My original plan was to do a tempo run (warm up at an easy pace followed by 20 to 30 minutes at a "comfortably hard" pace).  Ozzy had to stop and sniff as we ramped up, then he made a pit stop or two, then he fell off pace a little when we were about half way through.  I also found myself turning, jumping and pulling a bit as he weaved this way and that, enjoying his surroundings.  I won't even go into what happened each time he saw a squirrel.  As we continued, Ozzy set the pace for the run and I just had to go with it.  Once I let go of my original plan and relaxed, I truly enjoyed the experience.  I should (and plan to) bring him with me on a more consistent basis.  After all, pets are good for you!  "Research by psychologists at Miami University and St. Louis University indicates pet ownership is good for the average person's health as well as happiness."
Why not bring him a little joy?

Read more: http://www.upi.com/Health_News/Pet-Parade/2011/07/24/-Pet-Parade-Pets-are-good-for-you-mentally-and-physically/UPI-85721311499800/#ixzz1ur2KdULu

Coming soon:  the first race report of the season --- complete with kids fun run!

7 Years Later

I turned 30 in 2005.  Being that my birthday is around the first weekend of November, I thought it would be fun to celebrate this milestone birthday with a trip to NYC to run the marathon, coincidentally also the first weekend in November.  At the time I lived in Orlando and this was a big trip.  I registered for the marathon lottery and anxiously awaited the results.  At the end of April, 2005 my check cleared and I knew that I had gotten in!  That summer it was boiling hot in central Florida.  I had started a new position in a new town and, with the exception of the Georgia Rock N Roll Man in June, I did little more than a few 5k runs and sprint distance triathlons.  Before long it was Labor Day weekend and I joined some friends for a 15K race in Orlando ---it was my longest run in months.  A marathon is 40k.  I had exactly two months to get from 9.3 miles to 26.2.  A month later my car was hit from behind.  Despite this set back and being severely under trained, I decided to soldier on and follow through with my grand plan. 



 A Very Unhappy Coach T - 2005



What followed were 20 of the most miserable miles of my life.  At least that's how I remember it.  I think the pain didn't actually set in until I passed the half way mark.    When I registered, I thought I would finish the run in 4 1/2 hours or so.  I did not.  I thought it would be exhilarating.  It was not.  I cried for the last several miles: Part from pain, part from disappointment.  When I crossed the finish line after 26.2 excruciating miles, I let the catchers (volunteers at the finish) help me hobble to the medical tent where someone massaged my aching legs.  I then hobbled to pick up my supplies that had been transported from the starting line, cursing the fact that I had to make my way all the way to the "R", then hobbled back to the hotel, stopping for sushi on the way for some much needed sustenance.  It was only then that I used the restroom for the first time since before the race - on top of everything else I now knew for a fact that my nutrition for the past 24 hours was completely off.  On top of everything else, I had what I now know was a mono relapse upon my return home. 

Here is my summary from that day:

Race	Last Name, First Name (Sex/Age)	Time	DIV	Net Time	State, Country
New York City Marathon 11/6/05	Russo, Theresa (F30)	5:52:23	F30-39	5:50:52	FL, USA

All of a sudden, 7 years have passed.  A couple of months ago I decided on a whim to enter the marathon lottery being that this year's race is the day after my birthday.  I had read that it's harder than ever to get in without a qualifying time so I figured that it couldn't hurt.  I did not expect to get in again (what are the chances?).  So on April 25th, I anxiously awaited filled with both anticipation and dread to see if I was one of the "lucky ones".  Nothing.  I checked my bank account to see if the entry fee (which has increased over 100% by the way) had come out.  Nothing.  So I went to lunch.  After, I checked my account one more time and there it was - for the second time my registration fee was my indication. 

Congratulations! You're in and have unlocked the official 2012 ING New York City Marathon I'm In to Finish Badge

And so I am.  I am IN to FINISH.  7 years later my training has already begun and I have a clear plan for then next 6 months.  7 years later I will have my husband and children waiting at the finish and my daughter likes it when I smile so no tears allowed.  7 years later I don't have to fly to the race.  7 years later I know not to increase my mileage too much too soon.  7 years later I often run without headphones but with water/sports drinks.  7 years later I know that the world won't end if I don't finish.  7 years later the feeling is bittersweet - I had an early morning breakfast with my dad who has since passed - I know to savor every moment.  I have learned from the past and am ready to tackle this in the near future.  You can learn a lot in 7 years.

Watch out NYC - I'm IN.

Mussels and Wine

While together, mussels and wine make a delicious dish, I'm not actually talking about food...

Long before marriage, children, and the upstate NY winters, I started training for triathlons.  2012 marks my 10th year in the sport and this summer I am scheduled to complete my 50th race.  In the early days, before I turned 30, I could - and would - get up on any given weekend day and participate in an event up to 2 hours from my home.  Then I'd drive home and spend the rest of the day lounging around or running errands, pleased with myself for getting up predawn to work up a great sweat.  These days, it takes a little more planning and a lot more training.

Let me clarify before I go any further... I realize that many consider me nutty for the events that I think sound like fun.  Any distance event, or any event that gets you moving is good and should be applauded.  Is your goal to walk a mile a few days a week?  GREAT! 

My schedule for the next 6 months is based around two events;  The MusselMan Triathlon and the Wineglass Marathon.   The MusselMan is a half-iron distance event consisting of a 1.2 mile swim, followed by a 56 mile bike ride, concluding with a 13.1 mile run.  I use the term "run" loosely because in Coach T's world it's more of a plod.  This event is on July 15th and training has begun, hence the 5:45 am runs through the greater Glens Falls area.  The marathon is 26.2 miles of straight running (or plodding, or walking, wogging, etc) and is on September 30th.  The website tells me that I have 171 days to go.  In a fit of insanity, I also entered the lottery for the NYC Marathon on November 4th.  I'm not sure if I'm hoping to get in or hoping to NOT get in.  Either way, I will know by the end of April if I can take a long nap on October 1. 

Preparing for these events, I have peppered in others along the way, treating them as training days.  It helps to talk to the other participants, enjoy the course support, and maybe get a little swag.  I also have to plan very carefully - I look for races that have children's events for example so that my pre-schooler can "go for racing" too.  Additionally, I know that I can not train too much too quickly, as evidenced by "the great mono relapse" of 2010.  With this in mind, I am slowly building up my mileage, have signed up for Friday morning spin classes, and do kind things like bring husband breakfast in bed on Saturday so he will watch the kids for a few hours each weekend.  The training also has to be supported by enough rest and balanced nutrition - which takes even more planning.  My goals are set and now I need to take the steps to achieve them.

Summertime in upstate NY offers a cornucopia of events - running, walking, cycling, triathlon, kayaking, and swimming - just to name a few.  You can find a listing at http://www.active.com/ or through your local club.  Many offer options for all ages so the family can be active together. 

When planning my schedule, I like to support JFA client events and those are marked with an asterisk.  Here is my how summer is looking so far:

May 6 - Literacy Run *also on this day is the 2012 Run for Kidneys at the Great Escape which is much closer to home.  I have a decision to make.
May 17 - CDPHP Workforce Team Challenge will kick off a busy weekend (Go Team JFA!)
May 19 - Tuff eNuff 5K Obstacle Course* to benefit the Prevention Council
May 20 - Cohoes Founders Day 15K
June 3 - Tour de Cure ride for diabetes
June 9 - Lexington Family Services 5K*
June 24 - Adirondack Distance Run
June 30 - North Country Triathlon
July 15 - MusselMan!

Love the running mussels

To say that I have filled my weekends in May and June is an understatement but I love participating in events - it beats hitting the roads alone.  On the plus side, I am guaranteed my dose of vitamin D (the sunshine vitamin)!

Come out and join me at any of these events and get your dose of vitamin D too!

Oh Sweet Springtime - Get outside and play!

Today is the first official day of spring!  This week we are experiencing record high temperatures in Upstate NY.  It is absolutely glorious - high 70s, sunshine, light breeze - the perfect intro to spring.  Of course, we all know that chillier weather is just around the corner but we should all live in the moment and enjoy this while it lasts.

61°F | °C

Tue

Wed

Thu

Fri

Scattered Clouds

Wind: S at 8 mph

Humidity: 70%

75°

54°

75°

52°

81°

57°

68°

45°

Monday morning I met a friend for an early morning run.  Thanks to the time change a couple of weeks ago, the sun had not yet risen so we ran in the quiet predawn hour.  This was the first early workout that we had done together since the pre-baby days of Basement Bootcamp.  To think that we had to stop half way to take off our jackets at 6 AM in March is mind boggling.  It almost makes you forget about those winters that stretch for 6 months and leave you digging out of 5 feet of snow come April.  So I will enjoy it while it lasts, relish the kids playing outside in the fresh air, and try not to think about the onslaught of pollen that this perfect weather will surely bring --- as hair band Poison taught us in 1988, Every Rose has its Thorn.

How are you taking advantage of our record setting temperatures?

Cooking with the kids!

I am not much of a cook and I am certainly not known to bake.  I wouldn't say that I'm a terrible cook - though some would beg to differ - it's just that I usually try to cut out added fat and calories and that does not suit everyone's palates.  The personal aversion to baking is simple:  if it's in the house, then I will eat it.  So I try not to fuel temptation with cookies, cakes, and the like. 

Imagine my surprise when I started pulling mixes off the grocery store shelves in preparation for Thanksgiving.  I bought a box of pumpkin bread mix and pumpkin cookies.  First of all, anything with pumpkin mentioned gets my mouth watering.  I keep at least 2 cans of pumpkin on hand at all times and toss it into oatmeal, smoothies, or some other concoction.  (Remember there are many who scoff at my skills in the kitchen).  The first item that was baked was the pumpkin bread.  I didn't even try to lighten the recipe!
 
I asked my 3 year old if she wanted to bake with mommy she was right there with her little stool ready to crack eggs and stir some batter.  As a matter of fact, she did crack the eggs (might have gotten a bit of shell in the mix), pour the pouch and other ingredients into the bowl, and then she stirred her little heart out.  We added chocolate chips to the mix and poured the batter into the pan together.  Then, she did what I used to do - she licked the bowl, spatula, and whisk.  

The result was super delicious, and after she had the first taste, she insisted we bring some over to my sister's house to share.  It was so much fun!  A couple of nights later my husband made the pumpkin cookies with her.  He's not as much fun as I am... no chocolate chips.

Of course we can't bake all the time - that wouldn't be prudent for a wellness coach.  She does help make her breakfast in the morning.  When we make oatmeal, she pours the package, stirs the oats and water, and then presses the buttons on the microwave.  This morning, she requested an egg - which she cracked - and I'm pleased to report that her breakfast was shell-free.

If you are parent or caregiver to a preschooler, check out this little gem of information from the www.choosemyplate.gov website : 
Having your preschooler help you in the kitchen is a good way to get your child to try new foods.

Kids feel good about doing something “grown-up.” Give them small jobs to do. Praise their efforts. Children are much less likely to reject foods that they helped make.

As preschoolers grow, they are able to help out with different tasks in the kitchen. While the following suggestions are typical, children may develop these skills at different ages
http://www.choosemyplate.gov/preschoolers/HealthyHabits/PickyEaters/kitchenactivities.html

Welcome November and bye bye DST!

This past Sunday morning (or Saturday night depending how you look at it), we turned our clocks back one hour to end Daylight Savings Time.

Here is an article from the Huffington Post that addresses how the time change can affect our health: http://www.huffingtonpost.com/2011/11/06/daylight-savings-time-health_n_1078661.html

Personally, I relish recouping the hour that we lost in the Spring.  My reason is not because it could afford me that extra hour of much needed sleep, rather I like waking a little earlier and relaxing a bit in the morning.  I split the hour - take an extra 30 minutes of sleep and feel more rested and still have time to enjoy a cup of coffee or a little morning chit chat with my daughter.  She remains blissfully unaware that we are supposed to sleep a little longer and believes that if the sun is up then we should be too.  I like enthusiasm much more in theory than in actual practice when she pads into our bedroom and announces that it's time to get up - in my bleary-eyed, exhausted stupor I tend to agree with her logic but some mornings pose more of a challenge than others.

The fact remains that sleep is good for your health!  Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power.  Here is a second article, this one from Harvard Women's Health Watch that suggests 6 reasons to get those 7-8 hours of sleep. 

I for one will be in bed early tonight, as the sun shines a little earlier than it did a week ago.

Halloween Fun and Safety

When I was a child, my sister and I used to hit the neighborhood for Trick-or-Treating fun.  I remember one year we went out with a group from the neighborhood, changed costumes and then went around a second time.  To be honest, I doubt that was my mom's proudest moment but we sure had a ball. 

I also remember the first year that my parents had to check every single treat that I came home with.  This was after my sister, four years my senior, had stopped roaming the neighborhood in search of candy and instead stayed home to hand it out.  Suddenly a generation filled with innocence was shattered - news of razor blades, poison, and other dangers in Halloween treats meant that we could never consume a home-made treat again or absentmindedly grab a Hershey bar before heading home. 

This year, we live in a village where the houses are close together and the streets are well-lit making it a haven for little ghouls, goblins, superheroes, and princesses.  Still, my daughter and the army of children joining us will go out armed with a glow sticks, and parents following close behind.  My husband and I will probably take turns walking, as someone has to stay behind to greet the 200+ expected visitors. 

Here are some Halloween Safety Tips from the CDC: http://www.cdc.gov/family/halloween/

We are looking forward to a safe and enjoyable Halloween and hope you are too!

Rainy Days and Mondays...

Song lyrics and melodies often pop into my head.  Today I started thinking about the rainy weather we've been having and suddenly I am softly singing a Carpenters tune to myself.   This was certainly a morning where I wanted to bury myself in the covers and hibernate.  Somehow though, I found my energy and am not letting this weather get me down.
It's not technically Monday, however today is the first day of school here in the Capital District.  Driving to work this morning was no fun as commuters were hit with the double whammy of pouring rain and congested highways.  There is a definite shift in the traffic patterns when school is in session as schedules are adjusted so parents can see their children off to a new year.  The start of every school year is exciting and terrifying for just about every child and even more so for the parents. 

Personally, I don't yet have a school aged child so I have not had the opportunity to experience the wonder of a new school year through my own child's eyes.  She's in day care year round (and has 2 more years before she starts Kindergarten) and has no idea that most other children have "summer recess". 

While many people mourn the end of the season, it's time to start looking ahead at the next few months.  Fall foliage has already begun to dot the landscape and soon we will be ensconced in hues of orange, yellow, and red.  October, November, and December are full of anticipation for children and adults alike as we prepare for Halloween, Thanksgiving, Hanukkah, and Christmas (for those who observe any of these holidays).   As far as healthy eating goes:  fall vegetables are coming into season and advertisements for apple picking abound.  Holidays aside, there really is so much to look forward to!

I'm looking forward to a pumpkin spice latte.

Independence Day!

The 4th of July holiday weekend is looming and the weather finally seems to be cooperating in upstate New York.

Whether you are planning a trip to the beach, attending a picnic, or staying home for a quiet and restful weekend, please take safety precautions and practice moderation.  Apply sunscreen to protect your skin.  Drive safely and be alert on the roads as they will be heavily traveled.  Drink plenty of water to stay hydrated in the summer heat (and help offset dehydrating effects of alcoholic beverages).  Limit alcohol.  Eat fresh fruit and vegetables to offset some of the more calorie laden picnic foods such as hamburgers, hot dogs, potato salad, and chips.  Keep a close eye on all children in and around the water.  Be diligent around grills.  Fireworks are banned in New York but if you do decide to light a sparkler or two, take extreme caution.

The most important advice for the weekend is to have fun!

We are staying home,dog sitting for family, and plan to complete a couple of home improvement projects.  On Monday, July 4th, husband and I will put our 3 year old in the jogger and hit the roads for the Firecracker 4.  http://www.firecracker4.com/  This is a 4 mile run through Saratoga Springs with 15 musicians and bands playing along the way.  Should be a good time!