Many of us enjoy one or more cups of coffee each morning and although the caffeine and wake-up call it provides may be the motivating factor, perhaps some of the drink’s other benefits can play a role in your continued enjoyment of it!
Coffee has been shown to help with brain function, perhaps prevent some diseases, and increase calcium intake when milk is added. Coffee also contains antioxidants and has anti-inflammatory properties as well. Important vitamins and minerals such as potassium, niacin, vitamin E and magnesium are also present in coffee.
One thing to keep in mind about your morning pick-me-up may be to choose wisely. Some of the fancy coffee drinks found at popular coffee shops can also contain loads of sugar and fat, which may contribute empty calories to your daily intake. When choosing a coffee drink, choose low or non-fat drinks or plain coffee, or plain coffee with milk to ensure the most benefit from your coffee.
During the hot summer months, enjoy cold-brew coffee or iced coffee as a seasonal way to reap these benefits!
Sarah and I did the Kampeska Half Marathon yesterday. We did not race it, but used it as a training run. We are again getting ready for another marathon, in Fargo, in September. We ran a mile first as we were scheduled to do 14 miles for this weekends long run. Sarah was not feeling the best as she has been battling a cold this week. I came back and finished with her so I ended doing 15 miles. That is the longest I have run since my health issues 2 1/2 years ago. I felt good, but I was tired. We then met with the run club this AM to do 5 miles. It was tough. We have to get used to running on tired legs for the marathon.
It was a little sparse this AM as many people were gone, or they ran long yesterday too. For those of us who came, it was perfect bookends. Greg and Owen led the fast group, and Sarah and I led the turtle pacers! Just have to get used to pounding on the legs.
It was not as big of a crowd that ran yesterday, but we figured since we were going to run long anyway, we might as well have others around us, and get a shirt as well! Sarah won a pair of running shoes as a door prize, so it made for a great morning.
Sarah was not happy with her time, but it was still pretty amazing she could even do it the way she was feeling earlier in the week. I just had to keep reminding her it was a training run, not a race, and the actual finish time did not matter. I got to practice wearing my hydration pack on the run. First time using it. It definitely came in handy yesterday as it did not take long to get hot. At mile 11 Sarah had to do some walking and told me to just get done. I swung back around to meet back up with her and help haul her into the finish line. We did it, and the time did not matter!
Last night I went out to a different place to take some pictures. We had some great news early in the evening, and I will elaborate on that next week with my blog dedicated to just that. But for now I will just say I got lost in my thoughts, and was just happy! The geese and the sunset lined up perfect, and it just topped an absolutely wonderful day! You will know what I mean after next week. I don’t want to spoil it yet, as I want certain people to talk about it first. Suffice to say, I can’t remember the last time I was this happy! Until next week! Keep moving everybody!
It’s hard to believe school will be starting again in about 6 weeks! It can be a difficult transition for kids on many different levels. One of the hardest aspects of going back to school is getting up in the morning. With young kids getting out of bed can be hard and getting them into the car to get to school on time is even harder. However, just because you might be short on time it is essential that kids get a healthy and nutritious breakfast. When kids eat breakfast in the morning it is setting them up for success throughout the rest of the school day. With their little tummies full they will be able to focus on learning and have the energy to get through until lunch. Here are some simple ideas that are quick for those morning when you are running late to ensure you set your kids up for success. Getting back into the habit of a healthy breakfast is a good habit to get back to now, to help the transition to school go better!
Piece of toast with peanut butter and milk
Low-fat yogurt with some fresh or dried fruit or granola
Apple slices and peanut butter
Cheese stick and cup of fresh fruit or 100% fruit juice
Oatmeal with nuts or fruit
Fiber rich cereal and milk
Granola bar with dried fruit or nuts in it
Nutrition shake such as Pediasure, Boost Kids Essentials, or Carnation Instant Breakfast
We all have challenges in front of us. We all need to have goals. If we don’t push ourselves, or continue to try and “raise the bar”, things get dull, we get bored, and overall, we don’t get things done. We always have to keep striving for more. As I have said many times, you don’t know what you are truly able to accomplish until you try. The next goal again is Fargo Marathon with my daughter Megan. We have both been struggling a little this past week, so we have to take a step back, re-evaluate our plan, and come up with something to where we can get back on track. Nothing is easy. There are ups and downs. A real life “roller coaster”!
Exactly! You have no idea what you are capable of. Things are not always clear, and you have to learn to adjust, adapt, and move on. You can’t keep dwelling in the past. It is over. Tomorrow is a different day. Keep looking ahead.
If we always knew what was going to be coming up on, certain things would be much easier. I think it would also be somewhat boring. If life was predictable, there would also be no excitement. Be adventurous while you can. I think there is time to be adventurous with things until we are no longer here. We will not accomplish everything we want to do in our lifetime. Make choices, and keep on going!
Take some time to think about it. If you have a plan, it is easier to stay focused. You just have to remember that the plan is a guideline, not something set in stone. You have to listen to your body, your mind, and be attentive to everything else going on in your life. Adapt and make changes. Be flexible…in regards to everything!
Those challenges, “curve balls”, that come up, reveal how tough you really are. If it was so easy, there would not be a challenge in it. That is also the biggest part of the excitement of having a goal. You have to work hard to achieve it, and when you do, it means so much more to you. You just have to decide what your next goal is going to be.
Enjoy the adventure along the way. Spend time with friends. Eat things you like at times, because you earned it. Moderation is still the key. If you are too restrictive, you will just be even more unhappy, and not accomplish what you want. You need to splurge once in a while! Yesterday we went out for a long run…10 miles…as part of our training for the marathon. We thought we would get rained on from the start. Especially with the drought we have been having, I thought maybe it would help it we ran anyway. Maybe we would definitely get rain then! We made it 8 1/2 miles, and then got poured on. But, it did not stop us. We don’t know what the actual marathon day is going to bring, so we have to be prepared for whatever mother nature throws at us.
Bottom line, the sign was pointing to us! Move! Try! If you want to achieve something, go for it. Some times it may be a little unpleasant. The end rewards are worth all of it! Enjoy the ride along the way.
We don’t know when that final finish line is going to be. But hopefully we are going to experience a lot of finish lines with many goals along the way. What are you waiting for? Decide what you want, figure out a plan, and then take action. How are you going to “raise the bar”? Only you can decide that. You don’t know what you are capable of until you try. Good luck! Keep moving everybody!
Activity in the summer has challenges just like winter– we often use excuses like “we’re too busy, it’s too hot out, it’s raining, etc” to not stay active. I have actually heard several of these just this week!! Check out the ideas below to help you stay active in the summer and make the most of the nice weather while we have it! These ideas will help you get your 30 minutes of exercise in/day.
•Check out the awesome trail we have–get out walking or on a bike and enjoy the scenary!
•Take in the zoo! You’ll get to explore and check out the animals, but also enjoy a nice walk. My son Corbin loves the zoo–the picture above is of him checking out the tiger.
•Take a walk through the park! We have many nice parks in town and at the lake–explore and enjoy!
•Most yard work is great exercise that will burn tons of calories. Try using a push mower over a riding one for exercise!
•Are you competitive? Join a softball team or go golfing. If it’s rainy outside, bowling is also a fun activity for indoors.
•Sign up for a 5k race! If running isn’t your thing, you can always grab a friend and walk together.
•If you don’t belong to a gym, try exercise videos at home when the weather is acting up.
•Work your muscles if you’re on the lake or river! Waterskiing, tubing, kayaking, and paddle-boarding are great workouts.
