Author Archives: argerlac

A Healthier Lunch Munch

Posted on by

young girl eating lunch at schoolWhile some kids prefer the same thing every day, others may be OK with a slight switch to their sandwich.

Use different breads like 100% whole-wheat tortilla wraps (choose wraps low in saturated fat and made with no hydrogenated oils) or 100% whole-wheat pita pockets.

In addition to lettuce and tomato, try shredded carrot or zucchini and sliced apple or pear with a turkey sandwich. Try avocado or hummus as a swap for cheese or mayo. Use leftover grilled chicken in your sandwich as a switch for lunch meat.

Sometimes it’s OK to let your kids play with their food, especially when they are getting extra nutrition. Try packing one of these fun dunks with dippers:

  • Apple and pear slices to dip into low-fat plain yogurt or peanut butter.
  • Carrot, celery and sweet pepper strips to dip into hummus, fresh salsa or homemade bean dip.
  • Whole-grain crackers or slices of grilled tofu (a soybean product)  to dunk into soup

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/SimpleCookingwithHeart/Meal-Planning-How-to-Pack-a-Healthy-School-Lunch_UCM_445184_Article.jsp#.V7yPxcuV-M8

Ready, Set, Run!

Posted on by
running beginning
BEGINNER TIPS
If you feel out of shape, or you’re recovering from injury or worried about an existing condition, see your doctor before you start running. If you’ve not been active for a while, you may want to build your fitness levels gently by walking before you move on to running. Running requires very little equipment, but a good pair of running shoes that suit your foot type will reduce the risk of injury. Regular running for beginners means getting out at least twice a week. There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you. The shoes’ shock absorbers weaken over time, increasing your risk of injury. It’s advisable to replace running shoes periodically.
STARTING
To avoid injury and enjoy the experience, it’s essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.  Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.  Start walking for an amount of time that feels comfortable (anywhere from 10 to 30 minutes).  Once you can walk for 30 minutes easily, include some running intervals of one to two minutes into your walking at a speed that feels comfortable. As time goes on, make the running intervals longer, until you’re running for 30 minutes continuously.  Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground from heel to toe. Give yourself a few minutes to cool down (to bring your heartbeat back to normal) after each run by walking followed by gently stretching your leg muscles. Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus. It’s better to run twice a week, every week, than to run half a dozen times one week and then do no running for the next three weeks.
STAYING MOTIVATED
Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralized. Training for a race or a charity run is a good way to keep going.  It really helps to have someone about the same level of ability as you to run with. You’ll encourage each other when you’re not so keen to run. You’ll feel you don’t want to let your running partner down, and this will help motivate you.  Keep a diary of your runs. Note each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you’ve improved.  Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances and routes.  A running club is the perfect way to commit to running regularly.  Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions.http://www.healthdirect.gov.au/running-tips

 

 

Get up and Go – Guide to Local/Regional Park Space

Posted on by

If you’re like me, perhaps you’re ready for some falling humidity levels and cooler temperatures.  City/county/regional parks are all around and just waiting for you and your loved ones to discover.  An interactive park finder is below:

https://mapofplay.kaboom.org/search?utf8=%E2%9C%93&location=Indianapolis%2C+IN

File:Grant park in the fall – milwaukee.jpg

From Wikimedia Commons, the free media repository

Bird Dog, Cat Cow and Inchworm?

Posted on by

I’m a stranger in a strange land when it comes to looking for ways to begin a strength training program; something I desperately need.  Luckily, I have been directed to a very helpful website, https://www.acefitness.org/acefit/excercise-library/, where I was able to pull down exercise choices sorted by:

  • Body Parts
  • Experience Levels
  • Equipment (different equipment types or no equipment)

Once your selections are made, then exercise choices come up, including video where needed.  I found the instructions simple to understand and the video component really helped.  For me, some of the suggestions included “bird dog, cat cow, and inchworm.”  I may even try some shoulder packing.  What will your choices look like?  I can’t wait to start using this terrific resource!  I’m looking forward to a stronger lower back.  And you?

inchworm

Holiday Savings League

Posted on by

Holiday Savings Plan Start DateHoliday Savings League

 

 

 

 

 

 

The holiday season can be a lot of fun, but you can’t REALLY love it when it results in you hating your financial life in January and February. Are you a victim of your love for your loved ones? Are you spending more than you can afford on gifts each year? If you are scrambling to recalibrate your financial life every January and February than you aren’t preparing for the holidays in advance. This year will be different. Join The Pete the Planner®Holiday Savings League to be create a plan and be held accountable to paying for the holidays in cash. This year you will save in advance, spend what you’ve saved on the holidays, and enjoy your new year! Bi-weekly email program begins on Tuesday, September 6th. Sign up today at https://wu138.infusionsoft.com/app/form/hsl-butler-2016.