It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes. Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of sight, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday and you can always donate it to get it out of your house. Below are some healthier options to pass out next week! Halloween the Healthy Way….treats/prizes to try:
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Pictured above are my boys from a few years ago: Buzz Lighyear & Woody from Toy Story. -Kelsey
Life is full of good days, and bad days. Hopefully the good days outnumber the bad. You learn to hang in there, keep trying, and never give up. Just like relationships. You keep going, in good times, and in bad, for better or for worse, and in the end, you figure out that two hearts really do beat as one. That is my life with Sarah. Being with her has taught me so much in life. Your past also teaches you a lot. And, for me, running has taught me a lot. There are times when you just need “to let it go”. Quit dwelling on the past. You can’t change it, even though many of us try. There are always things in life that we would have liked to have changed, after the fact. We want it changed because we either did not like how something turned out, and we were just disappointed by it. Frustrated by it. Angry by it. But the only thing that keeps it going is we keep thinking about it. So stop, and be like the Disney movie, Frozen, and just “let it go”!
Learn from it, and move on. Sounds simple, doesn’t it? Then why can’t we do it? Maybe we like to be miserable at times. I don’t know. I guess it is human nature to keep thinking about how we could have changed something, but we can’t. So move forward, and learn from our mistakes. Keep looking for those positive moments. Do something to create those positive moments. Keep trying!
Look at things that may have always been there in a different way. Experience it differently. Learn from it. Appreciate it!
Just sit back and relax and take it in. R-E-L-A-X!
Spend time with those who matter. You have always heard don’t sweat the small stuff. I find it easier to spend time with the small…ones! I love spending time with my grandson! Everything else seems to go out the door during that time. What I thought were things that really needed to get done, really did not need to get done. For some reason it was a priority that really was not important. We all need to get our priorities straight!
This is me talking to my past self. Running changed my life for the good, and it has been a part of my life now for over 40 years. I don’t plan on stopping any time soon. Besides, I will be having a grandson I am going to have to train for cross country and track some day!
Our true power lies within all of us. It is between our ears. Never doubt yourself. Learn from our mistakes. Don’t dwell in the past, and keep looking forward. There will always be challenges we face, and we may not always handle them the way we want. We just need to keep learning from them. Become lifelong learners in more ways than one. Strive for improvement. Keep moving everybody!
How many of us in the past have heard the phrase: “We are what we think!” We all have those days when nothing seems like it is going right. The day may have started off with something unexpected, and right away, we, me included, think, “oh boy, here we go. I can tell this is going to be a good day.”. Of course we are being sarcastic. If we think we are going to have a bad day, we will. If we think we are going to have a good day, we will. It has now been 3 weeks since we ran the Fargo marathon, and the marathon is the most accurate of how our thoughts help determine how we do. If we are struggling, it gets in our head that things are not working, and then all of sudden, the entire race starts to unravel. Coach Godfrey here in town had the greatest line when it came to running a race: The race is 90% mental, and the other 10% is in your head! Exactly! Positive thoughts help create a positive experience, and negative thoughts create a negative experience, whether it is about running a race, or things in life in general. We are what we think!
Our run group in Watertown helps motivate each other, and push each to reach our goals. We still have to perform individually, but the strength and motivation each of us can get when we work together is amazing. We encourage each other, push each other, cheer for each other. We keep the thoughts positive. This is what you need to succeed. If you are around somebody all of the time who is negative, it is hard to hang around that person. And, if you are the one who is always negative, then maybe it is time to become more positive yourself. We are what we think!
This is Sarah and I walking to the start line of the marathon we just did. The back of my shirt says: Success–A Journey, not a Destination! Every race has taught me something, both positive and negative. They are all educational. Learning what we do right, and what we do wrong, all helps us grow as a person. Learn from your failures, and turn it into something positive. Make it be a positive memory. We are what we think! Many times we have to look beyond what is in front of us, or learn to look at what is in front of us, in a different way. Hopefully a positive way!
I take a ton of pictures of sunrise and sunsets. I learn something different from each one. It helps me look at something that I used to think was the “same old thing”, yet I am finding that each one can be, and is, totally different. Look beyond. See what may not be obvious. When we look at things we see everyday, looking at it another way can give us a whole different outlook, and perspective on things. We are what we think!
I even surprise myself as to how the reflections the sun will create with the water. If you are not paying attention, or getting right up to the edge, you miss it completely. Just like things that come up everyday in life. If we keep looking at things the same way all of the time, we miss things, and sometimes the obvious. Look beyond. Sometimes the answer we look for is there, but we are looking at it all wrong. We are what we think!
Eventually when we are running a race, or walking, or biking, we eventually get to the finish line. All it means is that particular event is done. Now we keep working for the next one. Or we keep coming up with new goals to attack head on the next day. Keep striving. Keep learning. Keep looking deeper. We are what we think!
This is our run group early one Saturday morning. We continue to keep going. We are looking ahead. There is also another common saying stating that the reason when we are driving in our car, that looking out the windshield has a much bigger view, and everything in the rearview mirror looks small. Keep looking ahead, and not back. Be positive. The past is already done. Don’t let it take you down from growing, and moving forward. When we listen to the positive thoughts in our head., the days are much more fulfilling and enjoyable. We are what we think! Keep moving everybody!
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society. It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge. Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index. Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention: Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
The season is changing, and this is an especially good time to get out and enjoy the colors, and scenery. If you go out biking, walking, running, just pay attention to your surroundings, and really look. Before you know it, you have been out exercising, but have lost track of time because you have been watching the colors, and the change of the season without even realizing it.
If you use the trail, go if you can in conjunction with the sunrise, and/or later in the evening to catch the sunset. You won’t be sorry. Here are some examples of how the trail looks.
Now if you go out by the Lake, anywhere, you can get in some breath taking views. This is what makes exercising outside so enjoyable. Your mind just gets lost on all of the problems from that day, or if you go early in the morning, it helps set the tone for the day by getting you ready for it. These are a few examples of what I am talking about.
Unless you are looking, you will miss it. Take it all in. Enjoy the activities outside for as long as we can. We are in October, and that snow is around the corner. Be outside while you can.
And it makes it even better if you are out doing the exercise with somebody else! Time really goes by fast then. So what are you waiting for? This weather is not going to stay like this forever. Don’t be shut out! Get outside before the time comes when we are stuck inside. We have been inside way too much this last 1 1/2 years already due to the pandemic. Get outside now! Literally strive to survive. Just do it! You won’t regret it. Keep moving everybody!
