Those red Xs marching across the calendar toward your vacation can bring on conflicting feelings — you’re anxious to take a break, but dreading the stress upon your return.

Take these steps before you go, so you can maintain some of that relaxed feeling back at work.

✓ Plan a day to get settled. Return from your trip a day before you’re due back at work, so you can get organized and unpacked, and perhaps check your messages so you know what lies ahead.

✓ Set realistic goals. Realize that everything probably won’t be finished and tied up neatly before you leave. Complete what you can, and delegate or reschedule the rest whenever possible.

✓ Get coverage. Identify people who can do important tasks while you’re away; prepare them for what they’ll be doing, and leave detailed instructions.

✓ Plan your first day back. Avoid scheduling meetings and conference calls for your first post-vacation day if you can. Make a to-do list of priority tasks to address.

✓ Clean your area. Finally, tidy up your work area so you’ll be greeted after vacation with a fresh space that’s ready for work.

“You may delay, but time will not.” – Benjamin Franklin

http://www.personalbest.com/TopPerformanceOnline/ViewIssue.aspx?issue=870

LET’S MOVE …WHAT ARE WE WAITING FOR?

We all know exercise is good for us. What steps have you taken to live a more active life? Are you sitting on the couch waiting for someone to motivate you to get up?  Do you tell yourself, “Tomorrow I’m going to get healthy”? Or is it more like, “I wish I could fit into the clothes I love, but I don’t know how to make that happen?” We’ve all heard “It’s never too late!” or “Anyone can do it.” And guess what? It’s true! If you don’t know where to start, don’t know how to fit in fitness or feel overwhelmed with life’s daily tasks, take heart!

Address Your Obstacles

• “I’m so busy. I just don’t have time!” Many Americans live with a packed schedule. You can make your health a priority over life’s other demands. Even our nation’s president sets aside time to exercise! You don’t have to do your whole workout all at once. Get up 30 minutes earlier in the morning to take a brisk walk, or tack on an extra 30 minutes in the afternoon or evening to raise your heart rate with strength training. You can exercise in two or three 10-15 minute blocks and still benefit!
• “I can’t afford a gym membership.” Walking is free! If it’s cold or rainy, head to one of the many shopping malls that open their doors early for walkers and joggers. Sometimes gyms run specials. Watch for these at the beginning or end of the year. Or consider buying some workout DVDs or borrowing them from the library. You can even download exercise podcasts. Whatever you choose, find a way to start moving! Get started with these tips for long-term success.
• “I got bored with my workout routine.” Try something new! There are so many ways to get active. Try tennis with some friends, soccer with your kids or even just switching from yoga to pilates. Your body will respond to the change, and you might notice firmer muscles or extra pounds melting off. Regardless, variety helps you stay more invested in living an active life.
• “I feel too tired after a workout.” Chronic fatigue with exertion can signal a problem, but if your healthcare provider clears you for exercise, you may just need to pace yourself better. Walk before trying to jog. You may want to consider other energy-boosting plans, too.
  • Are you pacing yourself and keeping your heart rate at the right level?
  • Are you getting enough sleep at night?
  • Are you eating what fuels your body or are you eating too much food that your body can’t use?
• “I don’t like working out alone.” This is a common complaint that’s easy to fix. Find a buddy! Get a walking partner or introduce yourself to someone at the gym, join a team or a walking group, find a neighbor to walk with or exercise with your family. When you exercise in pairs, it’s easier to hold each other accountable – especially on those cold, rainy days! You can also listen to audiobooks or your favorite music on days when no one is available to join you.
• “I’m too young” or “I’m too old.” Neither excuse is true. When you’re in your 20s and 30s, it’s important to regulate your body’s metabolism, strengthen your heart and prevent diseases. When you’re older, exercise plays a vital role in keeping you healthy and strong. Several studies document how regular exercise improves quality of life during the aging process. So if you’re exercising when you’re in your 80s, you just might feel like you’re in your 70’s!
• “I’m new to exercise,” or “I’m overweight and I don’t know where to start.” Is this you? It’s easy to use these excuses as mental roadblocks to success. Don’t let them stop you. Everyone needs to start somewhere.

Here are some steps to help get you started.

• Assess yourself. Realistically, what can you do?There’s no good excuse for denying yourself a healthier life!
  • Can you walk a mile? How long does it take you?
  • Can you continue to walk at a brisk pace for 20 minutes? For 30 minutes?
  • Can you swim one lap?
  • How many push-ups can you do?
  • Can you bend down and touch your toes?Your starting point is always based on what you can do! Try tracking your activity and look at it as a place to start and build up more as you are able.
• Add on gradually. Gradually increase your workouts by setting goals. If you can walk 1 ½ miles in 30 minutes, your pace is three miles an hour. You can train your heart to handle a faster-paced walk using intervals. For example, every five minutes, try pushing yourself to walk one minute at a faster pace. Before you know it, the faster pace will be your new normal. The American Heart Association recommends at least 150 minutes of moderate activity each week (brisk walking, for example). Cardio exercise burns calories and benefits your heart and lungs. Strength training with weights or resistance bands is also recommended two to three times a week. Strength training builds muscle which, in turn, burns fat and helps your muscles and joints stay healthy for a long, physically active life. A combination of these two types of exercise is important for good health.
• Many reliable resources are available to help you get started. Books, DVDs, podcasts and personal trainers are a few examples.

Are you still sitting on the couch? Put on your shoes and move your body! Turn on your favorite music and dance. Today is the day to start on the road to better health. Remember, it’s OK to start slowly and build up to your goal.

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/GettingActive/From-the-Couch-to-the-Pavement—A-Plan-to-Get-You-Moving_UCM_425106_Article.jsp#.Vytj0ssUWM9

8 Ways to Get Picky Eaters to Become More Adventurous

Getting kids to eat new foods sounds simple enough (“Just take one bite”). But parents and caretakers know that for many children, new foods — with their new appearances, smells, tastes, textures, temperatures and names — can be scary.

Make Family Time Active Time

You might think that the goal for children to be moderately physically active for 60 minutes seems like a lot of time. Life does get busy, but it doesn’t have to stop you from moving as much as you should to stay healthy.

Make moving more a family project. Encourage everyone to think of fun things to do to get up and moving, get off the sofas, and away from the screens—especially by doing things as a family.

There are many ways to enjoy physical activity together as a family:

• Bike to the library together
• Walk or bike to your children’s sports events to cheer for them
• Have your children come to your sports events and cheer for you
• Celebrate special occasions—birthdays, anniversaries—with something active, such as a hike, a volleyball game, a dance contest, or a Frisbee™ match
• Train together for a charity walk or run

Keep a Family Activity Log
Encourage everyone in the family to take part. Make sure you keep up the good work by posting an activity log on the refrigerator.

Everyday Ideas to Move More
Encourage every member of your family to move more each day. Think of ways to have fun and be active at the same time.

http://www.nhlbi.nih.gov/health/educational/wecan/get-active/family-active-time.htm

Pumpkin Pudding Parfait with Gingersnaps

This no-cook dessert is a great substitute for pumpkin pie—and it’s only 100 calories! For a quick, healthy, delicious, pumpkin dessert, look no further—this pudding parfait is amazing and ready in minutes.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 parfait

• Calories100
• Carbohydrate17 g
• Protein3 g
• Fat2.5 g
• Saturated Fat1.2 g

• Sugars7 g
• Dietary Fiber1 g
• Cholesterol0 mg
• Sodium250 mg
• Potassium200 mg

– See more at: http://www.diabetes.org/mfa-recipes/recipes/2016-10-pumpkin-pudding-parfait-with.html#sthash.xidT4Z9G.dpuf

12 Ways to Beat the Blahs!

Sometimes the blahs can sneak right up on us. For instance, ever have one of those days when you just don’t feel like getting out of bed? It’s so warm and cozy under the covers. Or maybe it’s mid-afternoon and you really don’t feel like working. It’s not that you’re unhappy or sad, you just don’t have your usual bounce and energy.

Guess what? You’re normal! Yep, we all suffer from the blahs at times – even when we’re trying to live with An Island Perspective.

But suffering from the blahs can actually be a good thing.

Your authentic self is trying to tell you that you need to take a break from your frenetic life and feed your inner spirit. You’re probably stressed and maybe even overwhelmed. Or you might be feeling stuck and need a little jumpstart.

Luckily, beating those blahs can be easier than you think. The key is to first acknowledge how you’re feeling. It’s okay to feel what you feel. Then try one of these “blah blasters” to revive and rejuvenate yourself:

1.  Celebrate the good stuff.  Looking on the bright side might seem trivial, but shifting your mindset to positive thoughts can have a huge impact on your overall attitude and energy level.

2.  Boost your energy.  Stretch, jog in place, or climb some stairs. Get moving and shake off any tension and stress. Act like a kid  –  run around and play.

3.  Eat a snack. Munch on some whole grain crackers with a dab of peanut butter. Or grab a handful of nuts or other healthy treat. Then drink a big glass of water.

4.  Read a good book. Escape from the real-life chaos for a bit by losing yourself in a fun and absorbing story.

5.  Appreciate something beautiful.  A leaf, a shell, a smile . . . open your eyes and really notice the beauty that’s all around you.

6.  Do something different.  Snap out of your same old routine. Even a tiny, seemingly insignificant change can pull you out of a rut.

7.  Write it down.  Jot down what’s blowing around in your head. Putting your thoughts on paper can give you a fresh new outlook.

8.  Talk with a friend. Brainstorm new ideas and fresh perspectives with someone you trust. Friends can help you manage your negative thoughts and emotions.

9.  Do something nice. Step outside of yourself to help someone else. Nothing extravagant or huge, just a kind gesture from your heart.

10. Pamper yourself. A warm bath, mini-massage or anything that helps you de-stress will increase your serotonin level – that “feel good” hormone.

11. Listen to some upbeat music. Turn up the volume and rock out. Or mellow out and chill with a slow and easy beat.

12. Don’t do anything. Just be with your blahs and wait in calm quietude for them to fade away. Like moods, blahs can ebb and flow.

As they say on the island, “Sometimes we can’t stop life from upsetting even our soul. But remember, the turbulence is only on the surface.” Like the waves, your blahs are only on the surface. Your inner core is always full of zest and bright, eternal sunlight.

Next time you find yourself with a case of the blahs, pay no mind to that surface-level craziness. Embrace your blahs as a glorious opportunity to re-connect with your beautiful soul. The essence of who you are is still a tranquil island of bliss.

http://islandperspective.com/2010/10/27/12-things-you-can-do-to-beat-the-blahs/

Beef Stroganoff
Using lean top round beef, plain low-fat yogurt, and very little added salt makes this a heart-healthy dish.

1 lb lean beef (top round)

2 T vegetable oil

3/4 T onion, finely chopped

1 lb. mushrooms, sliced

1/4 t salt & pepper to taske

1/4 t nutmeg

1/2 t dried basil

1/4 c white wine

1 c plain yogurt

Serve over cooked pasta or change it up with some cooked spaghetti squash for extra nutrition and texture.

1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Saute’ onion for 2 minutes.
2. Add beef and saute’ for additional 5 minutes. Turn to brown evenly.
Remove from pan and keep hot.
3. Add remaining oil to pan; saute’ mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but cornstarch has double thickening power. These calories are not figured into the nutrients per serving.

	Yield: 5 servings Serving size: 6 ozEach serving provides: Calories: 499 Total fat: 10 g Saturated fat: 3 g	Yield: 5 servings Serving size: 6 oz Each serving provides: Calories: 499 Total fat: 10 g Saturated fat: 3 g

Different Ways to Think about “Exercise” Options:

Hiking, especially with friends –  Every found yourself on a walk with a friend or sweetheart and the time has just passed, along with the steps?  Conversation flows and memories are made.

Walking –  No time to hike?  Go for a walk.  Even a 15-minute brisk walk is enough time to get close to a mile walked. Do you have a 30-minute meeting at work?  Have a walking meeting instead.  Steve Jobs was known for doing this.

LARPING –  Live Action Role Playing.  Might seem silly to those on the outside, but to those playing, it’s an amazing adventure that reminds us how awesome our imaginations are.  Also, depending on the game, you could be wearing a heavy costume, swinging heavy weaponry, and running for your life!

Rock Climbing – It’s one of the best arm/back/forearm workouts in existence, you get to feel like a hero when you reach the top of the wall, and all climbing routes are graded so you can level up the challenge as you get stronger/fitter/better.  It’s a fit nerd’s dream!

Geocaching – If rock climbing is a fit-nerd’s dream, then geocaching is a adventure nerd’s dream brought to life.  Become a real life treasure-hunter (Lara Croft? Nathan Drake? You decide!), and get a great workout in while you’re at it.

Dancing –  Ever tried serious swing dancing? You’ll be sweating within ten minutes.  How about hip hop?  Drenched in sweat, and sore as hell the next day. Zumba? Tango? Flamenco?  You’d be surprised what you can sign up for and what will elevate your heart rate.

Roughhousing with your kids.  Don’t forget what it’s like to be a kid– it keeps you young. Teach them to roll down hills, pull a sled up a hill in the winter-time for the exhilarating time racing downhill or have a contest blowing up balloons!

Climbing on stuff – “Stuff” can even be the slides at the park (see above).  I also enjoyed the walk up the Monument Circle structure downtown Indianapolis.

Martial arts – Whether it’s Kung Fu, Muay Thai, Tae Kwon Do, Karate or Capoeira, there’s a martial art out there that will make you feel like impressed with yourself.

Build a standing desk – Although we all know that correlation does not prove causation, it’s no surprise that there’s a strong correlation between sitting all day and an early grave.  Why not fix your posture, strengthen your legs, and spend the day being more productive with a standing desk?

Stop meeting for coffee –   If somebody wants to meet up with you for coffee, suggest something active: throwing a baseball, tossing a frisbee, going for a hike – anything that gets you up and moving.

Clean – Ugh, nobody likes to clean the house/apartment. I certainly don’t. So I make a game out of it.  I see how much I can accomplish with a single song blasting at max volume.  Of course, after getting through one song, I figure “welp, I’ve already started, might as well keep going.”

Do handstands –  This is a fun activity that builds up serious arm and core strength and will leave you sweating bullets after even a few minutes.  Find a park, go do handstands, cartwheels, somersaults, and whatever else makes you feel young again.

Parkour –   I don’t care how old you are, there’s no reason you can’t get started with rolling around in your hard and vaulting over picnic tables and bike racks.

Playout – Is Parkour too serious for you?   Try a Playout.  Spiderman was on to something – climbing walls, swinging from skyscrapers, and popping flips around the bad guys. You might not be able to swing between buildings, but you can definitely visit a playground in your area and get creative!

Adult gymnastics – In the same vein as Parkour, gymnastics will help you build some of the BEST real world strength you can get with any type of exercise, and it’s all done in a playful way without a single weight being picked up.  Swing from rings, somersault, flip onto pads, and more.  There are gyms all over the country.

Yoga – Build flexibility, strength, and learn to freaking relax.  There are million kinds of yoga, so sign up for a few different kinds and see which one lines up the best with what you’re looking for.

Play video games that make you be active – Wii Tennis, Wii Fit, Just Dance on Xbox Kinect, and whatever games actually exist for the Sony Move (does anybody actually have this?).  OK, DDR (Dance Dance Revolution) counts too.  I know an hour of that is exhausting.  Playing a normal game?  Make a rule that you can only play while standing up.  That’s what I do to keep myself from spending twelve hours on the couch in marathon gaming sessions!

Play on a playground – Go down the slide, swing across the monkey bars, climb the rope all, balance on the balance beam.  Create an obstacle course for yourself and see how quickly you can get through it.  

Play a musical instrument – Did you know playing the violin for an hour burns about as many calories was walking around a normal track for an hour?  It turns out, our brains can burn boatloads of calories too. So challenge your brain!

Join a Rec league – New in town? Want to be active and meet people?  Join a kickball or softball league.  You get to exercise and make new friends.

Bike to work – I know there are a lot of folks in our community who dropped a bunch of weight by making one change: they biked to work, or biked to their friend’s house, or started biking generally.  You get from Point A to Point B, you save money on gas, and you get a workout.

Play a childhood game – What games did you play as a child? Capture the flag? Kick the can? Simple tag? Get a few friends together and give it a try – it will be the most fun you’ve had in a while!

https://www.nerdfitness.com/blog/2013/09/17/25-ways-to-exercise-without-realizing-it/