Monday

"Someday" & "What if?"


The young boy, the young girl, says, "Someday when I get out of school, move away from home and start to college, I'm really going to have fun, I'll be happy and life will be great." The college student says, "Someday when I graduate, get my degree, get a job, my own apartment, I'll be happy and am really gonna' live!" The young couple says, "When we get moved into our new home, get that promotion and join the Country Club, we'll really be happy and life will be so good." Mother and father say, "Someday, when those kids get out of school and we get this place paid off, we're really gonna' be happy and truly enjoy life." The accountant says, "When tax season's over…"; the teacher says, "When school's out…"; the farmer says, "When the crops are in…"; the technician says, "When this program's completed…"; the engineer says, "When this job's done…"; the speaker/entertainer says, "When this tour's finished…"; the candidate says, "When I'm elected…"; the coach/player says, "When the season's over…"; the statistician says, "When all the numbers are in…"; the health minister says, "When I see what the others are gonna' do…"; … ad infinitum. The older couple says, "Someday when we retire, we're really gonna' enjoy life, do all those things we've been wanting to do but never seemed to take time to do…we're gonna' be happy 'n have a good time then!"
On the way out, they look back longingly and say, "Wow! If only I had it to do over again, I'd have gone barefooted to school in the spring like Billy Bob did… 'n slipped off to the creek with Ralph Raymond and Joe Day to go swimming after school like they did. If only I hadn't gotten married so young, I'd have gone to Alaska with Ed, Kendall and Pete… what fun that would have been! If only I'd borrowed the money, taken the chance, and developed that idea of mine into a business like Ed did instead of taking a job with the Grist Mill because of the security they offered, two weeks vacation with pay each year… a company car and expense account… an insurance program… retirement, social security, 'n a gold watch. If only I could do it over again, I'd smile more, worry less… I'd take chances, I'd travel to exotic places, meeting interesting people, ride motorcycles, fly airplanes and hot air balloons… I'd hike mountain trails, zip across the desert, camp out, canoe, portage, fish, hunt, laugh, love and live! Oh, if only I could live it all over, I'd take better care of myself, exercise more often, drink less booze 'n more juice… eat less fat 'n more veggies. I'd treasure every day, love everybody, thank God for my blessings and lessons, my successes and my setbacks…" if only…", I'd be happy and truly live every day!"


There's an old fable...and the title of a book by Mark L. Feldman and Michael F. Spratt that goes, "There were five frogs on a log… four of 'em decided to jump. How many frogs are left on the log?
The most common answer is one. The second most popular answer is none… because, they reason, if four decided to jump, the remaining frog probably went along with the majority. The right answer is five!
Deciding to do something and taking the action to do it, are two entirely different things!
The leaders… the real winners in life are the ones who evaluate the situation, make a decision and take action. Got something that's bothering you? Write out in a clear, complete statement, not a question, the challenge you are facing. Ask yourself, "What are the causes of this situation?" Often you resolve it there… if not… then ask yourself, "What are all the possible answers to this challenge?" Write out all the possible answers… brainstorm, don't evaluate. Then review all the possible answers… decide on the best possible answer… then take action. Get rid of the "Someday I'm gonna'…" and the "If only…" syndrome, and get on with LIFE!

Tuesday

Saturday's Workout


This workout was outside around a 3 mile walk way. Took one hour to get-r-done.
Everyone had their own pace. Not everyone ran at break neck speed. The method was the leaders were to turn & head back towards the group so we would stay together. Everyone did jog - just at different paces. If you are considering this & have not exercised in a long time, don't let this scare you away. There were several first timers & they were champs just like the leaders of the pack. Every train needs an engine & every train needs a caboose!

Walk to warm up - 5 minutes
Jog - 2 minutes
Stop - stretch

Lunges - 30
Walk - 1 minute
Jog - 2 minutes
Dips (we used a guard rail) 20
Run fast - 1 minute
Dips - 20
Run Fast - 1 minute
Walk

Lunges - 30
Walk - 2 minutes
Run - minute
Side shuffle (right leg leads) - 20 steps
Walk - 1 minute
Side Shuffle (Left leads) - 20 steps
Walk - 1 minute
Lunges - 30

Jog - 2 minutes
Push ups - 20
Walk - 1 minute
Squat Jumps - 20
Push ups - 15
Walk - 1 minute
Jog - 1 minute

Squat Jumps -15
Push ups - 15
Walk - 1 minute
Jog - 1 minute
Squat Jumps -15
Push ups - 15
Jog - 1 minute
Walk - 2 minutes

Side shuffle (right leg leads) - 20 steps
Walk - 1 minute
Side Shuffle (Left leads) - 20 steps
Walk - 1 minute

Run - 1 minute
Walk on in

Stretch

Wednesday

Fiber


I received this question, thought it would be good for many.


I’ve been told by my doctor to incorporate more fiber into my diet. Is there any harm in taking fiber supplements in addition to eating fruits and vegetables?


Here’s the harm: Taking fiber supplements doesn't fix the fact that your diet is apparently unbalanced in some way. And, while fiber pills, powders, drinks and other products can be helpful, they should be reserved for those who are either unable (dietary intolerance, allergy, medical condition) or unwilling (picky eater, inconvenient) to include dietary sources of fiber into their daily eating selections.
Fiber is a type of complex carbohydrate that comes from the edible portions of plants, including fruits, bran and vegetables. There are two types of fiber: soluble (dissolves in water, may help to lower cholesterol and stabilize blood sugar levels, and includes sources such as oats, psyllium and apples), and insoluble (increases stool bulk and decreases bouts of constipation, found in food sources such a nuts, vegetables, wheat bran). Both forms are needed to round out a healthy diet. Daily adult fiber recommendations from the National Academy of Sciences Institute of Medicine are 38 grams for men and 30 grams for women age 50 and below. For those aged 50 and above, aim for 30 grams for men and 21 grams for women. Please keep in mind that these are guidelines, and need to be personalized according to your current state of health as well as total daily caloric requirements.
Keep in mind that when it comes to dietary fiber, slow and steady is the way to go. If you add too much too soon, bloating and abdominal cramping, as well as an unpleasant amount of intestinal gas, may occur. That’s why it’s often best to gradually increase fiber intake over a period of several weeks. Additionally, adequate amounts of water are needed (especially if supplements are added) to move the fiber through your system and improve bowel function. That said, most people are able to tolerate and enjoy fiber-rich foods as part of a well balanced diet.
The bottom line is that Mother Nature’s grocery store is the best source of fiber. That’s because fruits, vegetables, whole grains, nuts, peas and beans are packed with a well-rounded supply of nutrients that supercharge your body with healthy benefits. In fact, starting your day with a breakfast cereal containing at least 5 grams of fiber, along with some fruit and low fat milk, will give your body a great jump start for revving up its metabolic rate for the rest of the morning. Other potential healthy benefits of fiber include but are not limited to the following:
May lower total and LDL cholesterol levels
Weight control. Yes, it’s true. Fiber has the added benefit of filling you up (especially when eating water-dense foods such as apples, plums, others) while revving down those hunger pains. That feeling of fullness tends to last longer compared to eating calorie-dense or other highly processed foods.
Helps to control blood sugar levels and may reduce the risk for developing type 2 diabetes
Decreases the risk for constipation by enhancing the size, softness and bulk of the stool, making it easier for the bowels to move it along in preparation for elimination
Lowers the risk for hemorrhoids (less straining to move the bowels) and diverticular disease (pockets in the walls of the colon)
For further information on how to safely add fiber to your healthy eating plan (including reading and understanding nutritional labels), please speak with a registered dietitian. Additionally, check out the American Dietetic Association (http://www.eatright.org/) and the American Heart Association (http://www.americanheart.org/) as well as the American College of Gastroenterology (http://www.gi.org/).