Only One Day Left!

Only one more day until our goals are reached! Hooray!

Goal Check

I would love to hear how everyone is doing on this months GOALS. What have been your ups and your downs? What have you been doing to reach your goals...etc.....

My Goals were to have no Chocolate cake and exercise 3 days a week.

So far; I have not made, purchased or even tasted chocolate cake so far this month!!. I have lost two pounds, I am sure it is due to just that. ((((Clap))))!!! I have almost reached my exercise goal of 3 times of week. I do feel better, and going out walking is a lot of fun...It is just getting out the door or away from all the other projects I have. No excuses Right!!!

Well Girls, I cannot wait to hear how things are going for you....The Good, the bad, and the ugly...

We would love to have a post, or even just a comment....We hope to hear from you soon.

PS.. If you would like to add your goals for this month, just leave a comment...

Letter to the Family Diet Saboteur

Does This Blog Make Us Look Fat? » Blog Archive » Letter to the Family Diet Saboteur

Thought you might get a kick out of this....I did!

Whole Wheat Bread--that's actually yummy!

Whole Wheat Bread
1 ½ T yeast
1/4 + 1/8 cup warm water
½ tsp sugar
3 ¾ cup hot tap water
5 ¼ cup unsifted whole wheat flour
½ cup honey or molasses
½ cup cooking oil
1 ½ T salt
3-4 ½ cups more whole wheat flour
Sprinkle yeast in warm water. Do not stir. Sprinkle sugar over water. Set aside. Combine hot water and 3 ¾ cup of flour in big bowl. Add oil, honey, and salt. Mix until well-blended. Add yeast and then 3-4 ½ cups more flour. Knead on floured surface. Let rise in greased bowl, covered with hand towel, for one hour or until doubled in size. Spray or grease pans. Form loaves and place in greased pans. Let rise until doubled (about 30 minutes). Bake at 425 for 15 minutes, then at 350 for 15 minutes more. Remove from pans and cool. Makes 2 loaves.

ilunchbox.com - Nitrates and Nitrites, What?

ilunchbox.com - Nitrates and Nitrites, What?

How To Train For Your First Marathon (Even If You're Out Of Shape) - Mahalo

http://www.mahalo.com/How_To_Train_For_Your_First_Marathon_%28Even_If_You%27re_Out_Of_Shape%29

SET A GOAL!

I think it would be great if we all set a goal for the upcoming month of October. For 31 days, I will . . . fill in the blank! Let's hear everyone's goals for fitness and support each other in accomplishing them!

Examples: Exercise three times a week
Not eat sugar
Eat veggies three times a day
Etc!

Let's just try it for a month and see how our health improves! I think it will be great!

Top Five Cancer Causing Foods

Top Five Cancer Causing Foods - Ban on Trans Fats - Zimbio

The Hardest Part About Exercise. . .

What is the hardest part about exercising?

Putting on your shoes.

Once your shoes are on you might as well go outside. Once you are outside, you might as well jog for five minutes. Once you jog for five, maybe you can make it for ten. Since you are only going ten minutes, you might as well give it your all. Once you give it your all, you are back home. Once you are home, you take off your shoes. And there they will remain until tomorrow when you will take on the hardest part of exercise once again:

Putting on your shoes.

So go ahead, PUT THOSE SHOES ON!

i am sad....nobody wants to play ):

It is never too late to get started.

Sneak in Exercise Pre-Conditioning for Your Body -- By Becky Hand,
Licensed and Registered Dietician

This is a perfect time to start an exercise program to get your body in shape. Exercise will tone and strengthen your muscles as well as condition your body. By preparing now, you will be in better shape for challenging tasks. Do you feel you are one of the many who do not have the time to devote to a fitness routine?

Well then, check out these tips on ways to “sneak it in” and “shape it up”.

Add an active twist to your usual routines at home. For example, ride your bike to the neighbor’s house instead of calling them on the phone.

Choose activities that YOU find enjoyable and invigorating.

Avoid any exercise that causes pain.

Return to the ways of old – wash the car yourself, cut your lawn with a push mower, shovel the snow from your driveway.

Exercise at your own pace, increasing the intensity when YOU feel comfortable.

Give a deep-massaging back rub to your partner. This is great for your arm, chest, and back muscles, and you might get one in return.

Keep up your energy levels by eating properly and getting adequate amounts of sleep.

Weed the garden. If you do not have one, plant one. A garden provides physical activity throughout the growing season as well as fresh fruits and veggies.

Vary your exercise routine to keep it interesting.

Bake bread – the kneading and punching tones the arms.

Choose activities that are convenient and fit your lifestyle. Avoid adding to your life’s complexity and stress.

Forgo the elevators and escalators, take the stairs between floors.

Take a refreshing walk outside during your lunch break.

Look for exercise opportunities that provide social interaction and support, such as a walking club or aerobics class.

Deliver a memo instead of sending it via e-mail.

Walk to a co-worker’s office instead of dialing an extension.

Use the copier or bathroom on a different floor and take the stairs.

If cost is a deterrent, seek out activities that do not require expensive equipment or facilities. Programs run by community or non-profit organizations often cost less to join.

Partner with a friend for daily walks or bike rides around the neighborhood.

Park your car in the far reaches of a parking lot.

Take a walk with your dog. Your pet needs to stay fit too.

Rediscover some favorite childhood activities – bowling, archery, roller skating, jumping rope, swimming, sled riding.

Listen to your favorite music as you exercise. Remember to check first with your doctor before beginning an exercise program. Then have fun “sneaking” exercise into your daily life. Remember, small steps can make a big difference to your health, so take the stairs next time, and the next time, and the next time...

WHY?

Why is it when I want to lose weight -- I suddenly have a desire to bake a chocolate cake?
Why is it when I want to exercise ---I either feel to tired or have a plethora of excuses?
Whyyyyyy......I want to be healthier. It really should not be that hard right?

Dang....Chocolate Cake.....


If you have an answer please let me know.....

Healthy Reflections

Fall seven times. Stand up eight.- Japanese Proverb

Active Posture Check

One way to re-tone and rebuild your core is to regain good posture.

You may need to re-train certain muscles that are responsible for good posture and keeping the pressure off of your spine.

Try this move:

While standing, tuck your chin in to elongate the neck.

Pull your shoulders down and back.

Tighten your abdominal muscles while pulling your belly into your backbone.

Tighten your pelvic floor, keep knees soft, and increase the arch in your foot.

Simply relax and think about how good it feels.

Rachel's Wickedly Delicious® All Natural, Low Fat Yogurt

Rachel's Wickedly Delicious® All Natural, Low Fat Yogurt

BIGGEST LOSER STARTS TONIGHT!!!!

This is one of my favorite shows..... If they can do it, We can too...right?

The Biggest Loser: Where Are They Now? - Julie Hadden : People.com

This sounds yummy....I Think I might have to try it...

Beef Stroganoff
Serves: 5
Serving Size: 6 ounces

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

INGREDIENTS 1 lb. lean beef (top round)
3 teaspoons vegetable oil
3/4 tablespoon finely chopped onion
1 lb. sliced mushrooms
1/4 teaspoon salt Pepper, to taste
1/4 teaspoon nutmeg hmm not sure about the nutmeg...
1/2 teaspoon dried basil
1/4 cup beef broth
1 cup plain low-fat yogurt
6 cups macaroni, cooked in unsalted water DIRECTIONS
1. Cut beef into 1-inch cubes.
Heat 1 teaspoon oil in a non-stick skillet.
Sauté 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 beef broth, yogurt; gently stir in. Heat, but do not boil.

Hiking in the Fall

One of my favorite active things to do as a family is to go hiking. My favorite "in town" place to go. Is up at Rancho Park. Up above the baseball fields is a nature trail and bike trail that is fun and has different levels of difficulty. Last year we were able to watch a nest of baby owls mature over a summer. While we are up there we can see various native wild flowers, It is amazing what is out in our our desert. A little oasis in the desert.
With my zoom lens I can get some great shots of downtown...

If your workouts taste a little sour, hiking is an energizing way to put some oomph back in your routine. Fresh air, sunshine and nature invigorate the mind as well as the body. In fact, studies show that a little bit of sunshine each day can help create positive feelings and thoughts.

It's A Start.

Here is my partner.....We have been having lots of fun....While the girls practice soccer we have been walking.....

The Basics

Walking is an ideal form of exercise for many reasons. You don’t need special equipment to do it, it can be done by almost anyone, and you can do it almost anywhere! As an added bonus, there are numerous health benefits from starting a regular walking program:

Good for your heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease.

Improves balance: This can help lower your risk of falls. This risk increases as we get older as well as further into pregnancy.

Improves circulation: Helps to ward off swelling of the feet and ankles.

Strengthens bones and joints: Walking is easier on your joints than running or aerobics (which are high impact activities). It also reduces your risk for osteoporosis.

Weight control, more energy, better sleep: All benefits of a regular physical activity program. If you are new to exercise, there are some important health tips which will get you started on the right foot:

Always check with your doctor before starting an exercise program. He or she may require a physical exam or special instructions based on your medical history.

Don’t overdo this program if you are a beginning exerciser. Let your body adjust to the new activity.

For the first few weeks, do not push too hard. Your breathing should be elevated, but you should not be gasping for air. A good rule of thumb is the “talk test”- if you cannot answer a question, you are walking too fast. If you can have a full conversation you are walking too slow.
Walking shouldn't’ hurt. If it does, see your family physician.

Try to walk at least 3 times each week of the program. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. You don’t have to complete the program in 12 weeks.

Postpartum- Once cleared to do walking as exercise by your doctor (usually 2-4 weeks post non-traumatic delivery, or sometimes once you feel up to it), start off on the beginner’s level and work up as you feel able.

Wear a watch so you can monitor the time spent walking. You can also wear a pedometer to keep track of distance. Pedometers can be found at most major retailers (Target, Wal Mart, etc.) for as little as $5.00.

mood booster

Did you know? Exercise is probably the best natural mood booster on the planet. (In fact, one study found that doing quick, 20- to 30-minute workouts a few times a week could boost your mood just as much as a prescription antidepressant.) Just another reason to avoid the cookie jar and dive into your cardio when you've had a rough day.

Yummy Recipes

This website has a cornucopia of great ideas for new recipes and lunch ideas. check it out....

Lunch Ideas for Kids Easy School Lunches Lunch Recipes

Do Sugar Substitutes Make You Fat?

Do Sugar Substitutes Make You Fat?
True or false:

If you're trying to slim down, you should switch from sugar to an artificial sweetener. The answer may be false.

According to early studies, the fake stuff could actually lead to overeating.

Your Body Knows the Difference.

In a study, lab animals fed saccharin-sweetened yogurt consumed more calories -- and packed on more pounds -- than the animals that ate the treat with sugar added.

Like humans, animals are conditioned to expect lots of calories from sweet-tasting foods.

But it seems that no-calorie substitutes may put the brain and the body at odds.

The brain says, "Mmm, sweet and satisfying," but the body says, "I need more." Time will tell if the results hold true in people, but there are already human studies linking diet soda to excess weight.

When You Want Something Sweet . . .Sugar substitutes aren't the only way to cut back on calories while still satisfying your sweet tooth.

Try one of these ideas:
Pile on the berries. These naturally sweet treats are good on cereal, in yogurt, or by themselves in a bowl. And they're chock-full of fiber.

Skip the no-fat, sugar-free ice cream. Think quality, not quantity.

A few nibbles of the richest dark chocolate can be more satisfying than a pound of cheap milk chocolate.

Maintaining a constant desirable weight can make your RealAge 6 years younger.
Don't feel guilty. We all have at least one sweet tooth; it's how we feed it that matters.

Omega 3 DHA and EPA

Okay, I hate to admit it but I have lost my marbles and I am trying to get them back.. While reading my friends blog, I saw that she was taking Omega 3 as a way to clear your mind. I had heard this before and not being a person who likes to spend money on vitamins that promise a lot of things. I hate to say I was interested. In the last few years, unless it is on a calender in front of me I cannot remember a thing. It drives me crazy. Every one says it is because I work, take care of four children, and are so focused on them, and all the other things we/I do. I just do not have more space, for remembering stuff. Even so, I miss them, I want them and I really need my marbles back. ..Please and Thank you very much..Sooo, I did a little bit a research and Omega 3 has numerous benefits. It is good for mother's who are nursing and for the baby to benefit brain health and many other numerous things, that with our diets we cannot really get on our own. Here is a link http//www.revolutionhealth.com/healthy-living/natural-health/vitamin-boutique/supplements/fish-oil?s_kwcid=ContentNetwork1000953684 . There was a lot of good information out there that I found. You can Google Omega 3 and find other links too.

So needless to say--- it is worth a shot, I will let you know--(that is if I can remember...Ha ha.) how it is benefiting our family. I have Jarrod, and the girls taking some supplements too.
They have children's chewy ones. The girls think they are yummy.

Eat your Veggies

They steam right in the bag. Found in the produce section of your neighborhood grocery store. Thanks Megan for the find. We will be trying these.

Ten Steps to a Healthy New Year - How to Change Your Diet and Lifestyle for a Healthy New Year

Ten Steps to a Healthy New Year - How to Change Your Diet and Lifestyle for a Healthy New Year

One Small Thing at a Time . . .

One thing that has helped me is to just start with one thing at a time until you have it mastered. For example, try going on a walk three times a week until you have that down and it is second nature. Or, try cutting down sweets from every day to once or twice a week. Just start with one thing you want to work on--do it until is is mastered and then move onto something else.

Lets Get Started.

Welcome to our family Get Fit Blog. You should have already been invited to post. If you have not I do not have your email. Please feel free to email me at janibraskas@yahoo.com and I can add you to our new familyblog. I started this blog, as a way for us to post ideas, motivational tips, new recipes, and exercise tips. I wanted to do this so that we can help motivate one another to get fit, and most of all healthy. It is also another way for our family to get closer and get to know one another better.

Feel free to change, add and spruce this blog up.. It is every ones. So if you have a great idea, add it, If you find a fun new background change it. The more we all contribute the more this will be a fun and great sucess.

I have been out of shape for a long time, so I need lots of new ideas!! I look forward to hearing from you all. Please invite whoever you think would have fun doing this also.....