Author Archives:

Guest Post: Kindred Spirits

Maya Rodgers is the proud owner of Mindy, the charismatic 13-year-old yellow lab featured above, who’s just as energetic and puppy-ish as when she first joined the family. During the day, Maya works as a pest control consultant for Terminix, in the evenings, she tries to keep her family out of trouble, and in her limited free time, she blogs at www.petsandpests.com.

There are many of us whose family consists of more than just humans. Whether we’re cat enthusiasts or dog lovers, our four-legged family members drive us crazy and love us unconditionally. Sure, they might drag in the occasional bout of fleas, but they really give us so much more. I’ve lived with both cats and dogs, and I’m thinking about adopting another Fido into our family, so I’ve been thinking a lot lately about the benefits of our furry friends. After all, they’ve taught me a lot about life!

  • Wake Up in the Morning: As puppies, dogs require a lot of attention and patience, just like human babies require of their parents. No matter the time of
    Mindy, the 13-year-old bff of Maya enjoying the water.

    Mindy, the 13-year-old bff of Maya enjoying the water.

    day, a puppy parent has to be prepared to hurry their dog outside to go to the bathroom. But as they age, dogs calm down and learn to stick to a schedule – just like we do. That being said, no matter how old they are, a morning trip outside is a must. Though I’m not a natural morning person, my first dog taught me a lot about how useful, productive, and beautiful the mornings can be. Plus, he brought me discipline – ensuring I got up and took care of him whether it was a weekday, weekend, or holiday.

  • Know What’s Important: It’s easy to get bogged down in the little things. Like the red light we’re caught at when we’re late for work. Or how many dishes are in the sink. Or how our children are being preposterously stubborn, again. But when my dog looks at me and lets out a little whine, reminding me it’s time for her evening walk in the park nearby, it’s a required break from whatever I’m working on. (Yes, she has trained me well.) In the park, we can go on a mini-hike, romp with some other dogs, and meet many dog-friendly human pals. Our walks always remind me to take a deep breath of air and relax and not get worked up by whatever comes my way. After all, if the light’s red, there’s nothing to do but wait it out.
  • Set a Strong Example:  Dogs are pack-driven, social animals that demand guidance and respect. Their loyalty is the direct result of a strong and ever-present pet-parent who projects, as Cesar Millan says, “Calm, assertive energy”. My dogs have taught me how to set an example as a leader, not only for them, but also for my children, and even in the workplace. A dog will do almost anything for its person, and being able to inspire some of that confidence and loyalty at home and at work has been very important for me.
  • A Little Love Goes a Long Way: The bond between a person and their dog is very, very strong. Although not (in my experience) quite as strong as the familial ties, there’s something indescribably wonderful about coming home after a long day of work, or chauffeuring the kids, and having my dog pad up to me, furiously wagging her tail and smiling, asking for a few pets. I reach out, rubbing my fingers through her fur, scratching the back of her neck as she presses against my hand.

There is little that is more gratifying than knowing that you can always count on your dog. Their love seems endless, and my dogs have taught me so much about living life and being myself. If you’re living life with a furry comrade, I hope you give them a little extra love after reading this, and if you don’t have a special fuzzy someone but are thinking about adopting, go check out your local pet rescue – at least in my experience, they’ve got lots of kittens and puppies (along with their older, calmer counterparts) who are just waiting for you to bring them home.

Key Lime Greek Yogurt: Dannon Oikos VS Yoplait

Oikos VS Yoplait

Brands Oikos Greek Yogurt Key Lime Yoplait Greek 100 Key Lime
Calories 160 100
Fat 4.5g 0
Sugars 17g 7g
Protein 11g 13g
Sodium 85mg 55mg
Calcium 15% 15%
Vitamin D Not listed 20%
Taste Due to the high sugar content and full-fat flavor, Oikos beats Yoplait hands-down in the taste department. A lighter flavor than Oikos, but a decent sacrifice for 100 calories. Plus, fewer calories means less guilt for adding crushed up graham crackers!
Verdict Winner

As you can see from my table above, Yoplait clearly takes the cake in the health department. Not only does it have 7 grams of sugar less than Oikos and less sodium, but it also beats out its competitor in the protein department. The ingredients were virtually identical, making me feel much better about the winning product. The thing that baffles me is that Oikos has an entire line of fat-free yogurts, but for some reason, Key Lime doesn’t make an appearance. Perhaps this is their opportunity to follow Yoplait’s lead and lighten up this amazing dessert-like flavor. Don’t just take my word for it. Head to the store and compare some of your favorite flavors to other brands. You might be surprised!

Guest Post: Healthy Recipes for People Who Don’t Eat Healthy

Leon Harris is a contributing writer for Diet Direct. Harris lives in Southern California, and enjoys eating healthy and exercising with his two Golden Retrievers.

There’s a trick to eating healthy, in case you didn’t know, but it can’t be a once-in-a-while activity. I’m not talking about these fads that make you cut entire food groups out of your diet; I’m talking about a balanced diet that provides your body with all the nutrients you need, helps you to make smarter choices that are still satisfying, provides you with the proper portion size for your body and doesn’t make you feel guilty about having some extras here and there. In short, I’m talking about a healthy diet for life.

The trick to eating healthy isn’t religious adherence to a wildly restrictive diet, although some people certainly try to pull it off, and even succeed for several years at a time. You just don’t need to go to these extremes. What you should do is learn all you can about creating a diet that provides you with what you need, sans all the extras that permeate modern eating, such as an over-abundance of sugar, fat, sodium, and preservatives, just for example. And it all starts with finding a few go-to recipes that you can stick with and build off of, learning to love healthy eating along the way. Here are some ideas to get you going.

A good place to start is by modifying the unhealthy recipes you already love. Pizza, for example, can provide you with tons of options for more nutritious fare. You might want to start by making your own at home, where you can control the portion size and all of the ingredients. There are tons of easy dough recipes to be found online, including options for lower-calorie thin crust. From there you can create personal pizzas to limit the amount you eat. Then it’s just a matter of adding fresh, healthy ingredients in moderation, including sauce, cheese, meats, veggies, and even fruit. Obviously the healthiest options include low-fat cheese (in small doses) and a variety of vegetables, but so long as you’re paying attention to what you add and how much and you control the portion size, you can turn this perennial calorie-fest into a healthy meal.

Of course, you should also be willing to try new things. For example, many people who love milkshakes can easily switch to healthier fare like smoothies. And from there it’s simple enough to start working in your daily dose of roughage via a green monster recipe. You’ll start with your liquid, be it water, milk, juice (preferably natural, as in no sugar added), soy milk, or coconut water, just to name a few. Then you’ll throw in your favorite fruits (bananas, oranges, berries, etc.). From there you simply add 1-2 handfuls of spinach, kale, or other leafy greens and blend thoroughly to eradicate chunks. And you can rival the best protein bar by adding protein powder or Greek yogurt, just for example.

It’s not easy to make the switch to healthier eating habits, especially if your traditional diet consists of fast food and prepackaged items. But if you want to lose weight, lower your cholesterol and blood pressure, stave off conditions like diabetes and heart disease, or simply look and feel better, you might be looking for easy ways to incorporate healthier dietary options. And there are plenty of ways to modify the recipes you already love or substitute healthy but still satisfying foods for the high-calorie consumables that currently fill your fridge, so long as you’re willing to do a little research.

Thanks so much for the submission, Leon. It really is important to find things that aren’t just healthy, but that taste yummy too!

My Healthy Tip of the Day: Don’t be afraid to load your boring salad up with lots of healthy treats, such as walnuts, feta cheese, dried cranberries and other good-for-you treats. My favorite combination is a spinach salad with feta, strawberries, almonds and a light vinaigrette dressing.

 

Back on Track

Whew, it feels good to be back in the blogosphere. The last few months have been a blur of weddings, bridal showers, work events and a 5K to boot! Sure I had fun at each, but I’m so glad to have some much needed down time for the next few months. Too bad my psychotic cat Grace refuses to let me get caught up on sleep.

Grace Soon

Grace Soon 3

Grace Soon 5

Moving on to the newest excitement in life: my Round Right Farm CSA membership! Back in the fall, I signed up with Round Right Farm’s Community Supported Agriculture (CSA), but got put on a waiting list. Sometime in February, I received notification that a spot had opened up. I quickly sent in my deposit and patiently waited until my first arrival last week.

IMG_2742

In this batch, I received one bundle of radishes, asparagus, swiss chard, one head of lettuce and a bagged salad mix. I had never tried swiss chard before, but after I sauteed it with some onion and added quinoa, I was sold! I roasted the asparagus and stuffed myself silly.

IMG_2771

Fast forward to tonight’s pickup…

IMG_2781

IMG_2784

Look how beautiful this swiss chard is! Anyway, this batch contained one bunch of swiss chard, radishes, green onion, two heads of lettuce and a bag of spinach. I pretty much had a repeat of the quinoa dish, but this time I sauteed the spinach and added shaved Parmesan. Yum yum.

Before I sign off, let me talk a little bit about CSAs. I had never heard of this sort of program until one of my coworkers started bringing in tons of fresh vegetables for lunch. I had inquired about where he purchased the bulk of his produce and learned that he was part of this Round Right Farm CSA program. The concept sounded really cool to me. Who doesn’t love to support local farmers by eating tons of fresh veggies? Anyway, if you want to find a similar program in your area, check out Local Harvest. It will tell  you everything you need to know about joining a CSA program.

Ok, I’m off to the gym. Have a great evening!

My Healthy Tip of the Day: Step out of your comfort zone and try a new vegetable or fruit. You might be surprised what new recipes you can whip up!

Back Soon!

I’d like to apologize for my recent absence. I’ve been gearing up for a wedding that is happening this weekend and I haven’t had much of a chance to share. Anyway, I’ll be back in business on Monday June 3, 2013.

What you can expect:

  • Information about my CSA share
  • New recipes
  • My newest (and favorite, so far) ab routine

In the meantime, you can browse some of my recipes, tips or workout routines!

See ya soon!

Definitely Not a Cat Hair in my Lap

A few nights ago, Karen hopped up on my lap after I had returned home from a long day of work and errands. We had just settled in when the dreaded cat gagging sound started up. Maybe I was too tired or maybe I’m just truly no longer repulsed by anything gross my cats may do, but I had absolutely no reaction to her vomiting in my lap. I stood up, took the blanket to the bathroom to clean and tossed it in the washing machine. Minutes later, she was running around with Grace as if nothing had happened. I returned to the couch only to hear her gagging once again, only this time, on my beautiful dining room table cloth runner. Again, little to no reaction. I cleaned that up, tossed it in with the blanket and realized that I had really become a “grown-up.”

DSC_0222

Poor Karen!

I always thought it was amazing that adults/parents could wipe our spit up off their clothes and continue on with the day like it was no biggie. A few years ago, I would have cried (my reaction when I get really grossed out) at the thought of something hurling in my lap, but now I’m the one shrugging it off. Maybe it isn’t about being a grown-up, but rather about truly being a devoted cat guardian (I’m trying not to use the word ‘owner’ anymore). Anyway, it was a nice moment to realize that skipping a work out or having a piece of cake really doesn’t mean anything. Just like having a little cat vomit on you doesn’t ruin your night.

I say all of this because I’m about a week behind on my Jillian Michaels workout. I have two weeks until the wedding, but really don’t feel that terrible that I’ve been spending my evenings celebrating birthdays, having dinners and enjoying life. That being said, I am going to get my butt back in gear as soon as the race is over this weekend. My energy levels have been way down from my lack of cardio! Oh and before I forget…let me recap the first week of Ripped in 30.

At first, I felt like I was going to die. I was sweating more than I do when I run, but after day three, I felt amazing. I felt my legs getting stronger and my arms leaner. Week two should be interesting considering I took some time off in between! I’ll keep you posted.

My Healthy Tip of the Day: If you have a desk job where you sit in front of a computer all day, set a time every hour to get up and stretch or walk around for five or ten minutes. You could even get creative do something like the Weather Channel and move around on the 8s. I get up at every :30 mark. I even find myself getting antsy a few minutes before!

Guest Post: Helping in Recovery from Open Heart Surgery

Ken Myers holds a master’s in business leadership from Upper Iowa University and multiple bachelor degrees from Grand View College.  As president of  morningsidenannies.com, Ken’s focus is helping Houston-based parents find the right childcare provider for their family. When he isn’t working, he enjoys spending time with his three children and his wife.

Well, this has been a hard few months for my family. My mother underwent surgery on her neck to clear out a blockage about eight weeks ago and then two weeks ago went in for a triple bypass. My step mother also went in for a bypass three weeks ago. I don’t know why, but it seems like everything comes all at once.

After my mother’s first surgery, which was only the second time she had even had surgery in her life and the first time was over twenty years ago, she had a very hard time recovering. She was very weak and could not seem to stand the pain of the cut on her neck. Of course the doctor had told her that this surgery would be painful because he had to cut around some nerves and that could mean that she would lose feeling in her ear or even part of her face. Thankfully it was just her ear that is numb and hopefully in a few more months that will go away. However she took a long while to recover from this first surgery but the bypass needed to be done as soon as possible to prevent a heart attack or stroke.

When we went to the hospital to do the bypass it was a very hard time on us both. I took her to the waiting room and she was so nervous she couldn’t stand it. Right as they came to get her she appeared to have a stroke and could not move her legs or talk. We all freaked out and they admitted her to the hospital for testing. It turned out she had a mini stroke, the kind that does not cause any permanent damage. After a day or so in the hospital and lots of tests the doctors decided to go ahead with the surgery.

Wow, I never knew my mother was so stubborn. She did not say anything but she kept coming up with things to delay the surgery. Her stomach hurt, her chest hurt, she had a headache. On and on it went. It was just nerves and stress because the doctors had run all the tests and she was healthy. Thankfully the nurses figured out what the problem was and gave her something to help her sleep the night before we went in.

The surgery went well and they got all the bypasses taken care of. I stayed in the hospital with her for five days after the surgery until the insurance would not pay anymore and they made us go home. She was not really ready to leave as she was very afraid that something would happen. Eventually we made it home and she felt better being back home. However she could not go up the stairs to her room. To accommodate her I let her sleep in my room and I slept on the couch.

It was very hard on us both. The hospital had no bed for me except a pull out chair and there is no rest in a hospital to be sure. Nurses are always coming in and out and the doctors make their rounds at three in the morning. We were both exhausted when we got home.

Then it was still hard even at home. She had trouble getting up to go to the restroom and the doctors had told her if she did not get up and move around she would get pneumonia. She also had to use a breathing machine to keep her lungs clear. She could not use her arms to get up however or risk tearing open the stitches on her chest.

Strangely enough it was not the pain from the cuts that bothered her. Rather it was the weakness and the place that the doctors removed the drainage tubes. She did not want to get up or do anything because she was just so tired.

I did not want her to get pneumonia though so I made her use the walker they gave her to at least go outside and walk around a few feet before she could lay down again. Eventually she got to the point where she no longer fought me when it was time to use the breathing machine or even to take her medicine. She refused to take any pain medication except for Advil because pain pills made her feel funny.

And then it got worse. Just when we had a system going her hip started hurting. Due to her laying around more than usual her nerves in her hip got irritated and hurt her so bad she felt that she could not walk. Well, that would not work! So I got a neighbor to help me get her to the car and I took her to her doctor. Thankfully he was able to give her a shot and some pills that would reduce the irritation and allow her to walk almost immediately.

To say it has been stressful is an understatement. It is very hard to be a caretaker for a person who is just out of surgery. But my mother did not want to go into a rehab hospital and the insurance would not pay for a nurse so we had no other choice.

Some things I would recommend to caretakers after surgery is to make sure that you get enough rest. Call on friends or family to help out at least for a couple of hours so that you can get out of the house and get refreshed. I asked a friend of the family to come one day and stay with Mom until I could get some food at the store and run a few other errands. It really helped me out a lot.

Another thing to watch out for is hurting yourself. I almost hurt my arms really badly because I was lifting up my Mom to try and get her to the bathroom and so on. There are ways you can lift someone without hurting yourself. Ask a nurse before you leave the hospital to show you how to do it right.

Make sure you let the person who had the surgery, like my mom, do as much as possible. They need to use their strength to get more and the more you do for them the less effort they have to put in. This can also help with issues like being depressed or bored. When someone feels useless they will often get down and feel badly. However if you make them do what they can they feel like they are being productive and taking care of their own needs again.

I know how hard it is to stay on top of things both as a caregiver and as someone after surgery. I was in a major auto accident at one point in my life and could not walk for a long time. It was very hard for me to accept help especially because I was young and felt invincible. However I eventually learned to do what I could do and ask for what I needed. I am thankful I could be there for my mom like she was for me after my accident.

It is very hard being a caretaker and takes lots of love and compassion. I was not made to be a nurse and I know that nurses and doctors must be called to be able to handle this all the time. However there are ways that you can make it for at least a short period of time. I am thankful my mother is healing and I will not have to do this forever though as I do not think I could handle being a long term caregiver. I am in awe of those people that chose this as a career or are willing to take care of other in this way over the long term.

Thanks for the submission, Ken! 

 

Third Annual Girls on the Run 5K

Well, tomorrow is the big Girls on the Run race! It seems like it just crept up on me, but here it is! Like the last two years, the 5K will be held at the Marilla Center in Morgantown and will offer a variety of activities and booths. To name a few:

  • Zumba – 10 a.m.
  • Yoga – post race
  • Happy Hair Station (That’s where you’ll find me!) – available all day. This is a great place for our GOTR participants to stop by and get some awesome Goody hair decor.
  • Pinky Promise Station – available all day. Stop by this booth and take the Pinky Promise Challenge to help put an end to bullying by having your pinky nails painted blue.
  • Shopping Area – available all day.
  • Eco Race Events (ERE) will be recycling and will also be accepting donations of any old race shirts and other clothes, including old running shoes. Clean, usable clothes and shoes will be donated to be used again and will also be used to make new textiles and shoes will be given to Nike to chop up for running track surfaces. Old trophies will also be collected for reuse.

As you can see, this will be a fun-filled, jam packed event. Don’t worry, we have a map for all of these awesome activities! So, what if you’ve already registered? You can pick up your pre-registration packet tonight at Health Works in Morgantown between 5:30 and 7 p.m. Any questions you have about the race can be answered by me or one of our volunteers. If you can’t make it, you can always get your packet tomorrow morning starting at 8:30 a.m. Remember the race starts at 10:30 a.m., so get your packet early! If you haven’t registered, you can register starting at 8:30 a.m. tomorrow inside the Marilla Center. The race does fill up quickly, so come early if you want a spot.

Parking is available along East Brockway Avenue and in lots surrounding the Marilla Center, including the lot by the upper ball field and playground. Carpooling is encouraged! Lastly, if you play to come, don’t forget to bring a towel, as we won’t let rain stop us from enjoying the day! Should thunderstorms be in the area, participants won’t be put at risk. Cancellations will be posted on our Facebook page.

Ok, that covers it! Have a great weekend and hope to see some of you there!

5K Facebook Logo

Guest Post: Six Skincare Tips for Girls Before Going to Bed

Today’s guest post was written by AJ. AJ specializes with skin care products and runs her own small salon. She loves to advise people with beauty and health care tips via her articles.

In today’s world everyone is on the run for studies, new jobs, shopping, marketing and various other kinds of work. This does not exclude girls. At the end of the day when you return home, your skin can be bashed and battered with pollution, ultra violet rays of the sun and dust. The skin pores can get clogged and this is the initiation of pimples and skin allergies. Thus, it is very important for a girl to treat her skin before going to bed every night. The everyday routine before going to bed includes, brushing your teeth, flossing, and brushing your hair. However this is not enough. To get good glowing skin, one has to follow few skin care tips to look good. One can also use non surgical facelift for improving the texture of the skin

Sleep is the best time to give your skin he adequate rest that it requires. Thus it is very necessary to get a good night’s sleep before anything else. Along with that let us see the other ways in which one can take care of the skin.

Cleansing

It is very important to clean your skin before going to bed. For that you can just use some cold ice water along with some gentle soap free face wash. This helps the clogged skin pores to open up and also helps the skin to breathe properly.

Purifying 

Purification of skin is very important. If you are a lover of makeup, and you wear it every day, do not forget to remove it before going to sleep. Make up blocks the skin pores, making breathing of the skin impossible. This gives rise to skin break outs and rashes. There are a number of cleansing and purifying gels available in the market. However the best way is the natural way out. Dab clean cotton with some cold water and rub it all over your face after cleaning the face.

For better results you can sue an alcohol free skin tone. The makeup under the eye should be removed slowly as the skin is very gentle beneath the eye. A good way to get rid of dark circles and puffy eyes is using either tea water, cold water of products like tomato and curd.

Moisturizing

Girls should use a nice night cream before going to bed. Night cream helps the skin to become moisturized and also protects the epidermal layer of the skin from  damage. It helps the skin retain its elasticity.

Toning

Toning of the skin is also very important because it helps the skin to remain firm and fresh and pure. Toning can be done with the help of either a good alcohol free toner or rose water made at home. The best facial packs that can be used at home are honey, tomatoes, papayas and curd. They protect your skin and also remove the dark patches formed all through the day.

Relaxing

Relaxing is the best thing that one can do in order to give the skin rest. Close your eyes and listen to some soothing music with a cold napkin over your face. You will feel the difference. You can also use aroma therapy like sandalwood, geranium plant, rose and Jasmine in napkins for a better effect.

Slumber

The best way to give your skin complete rest is by a good nights sleep.

Protect your skin from the pollution, dust and ultraviolet rays by these six skin care tips and see yourself glowing every day!Natural treatment is the best treatment other than non-surgical face lifts.

Thanks so much, AJ!

Guest Post: Exercising After Breast Surgery

Brenda Panin is a blogger and a full time mom of two beautiful girls. She enjoys healthy life, exercising and preparing healthy meals for her family. In her free time she loves to read about plastic surgery.

No matter what type of breast surgery you have, it can make it difficult for you to do normal every day things, such as being able to take a deep breath or to move your arm or your shoulder normally. This can make activities such as taking a bath/shower or getting dressed difficult. It is important to do exercises after breast surgery to limit the difficulties you could have.

As with any surgery, there are typically restrictions that you are placed on for a period of time. This is to ensure that your body has time to begin healing and that you will not cause yourself any injury. Because of this, it is important to ensure that you have your doctor’s permission before beginning any exercises. Some of the exercises can be done just a few days after the surgery and others should wait a few weeks, but your doctor will be able to give you directions on this.

One type of exercise that can be done is rolling your shoulders. You will start by bringing your shoulders up, backwards, down, and forward. You should repeat this ten times and then reverse the motion in the opposite direction for another ten repetitions. This particular exercise is a great one to start with. It helps to stretch out the muscles in your shoulder and chest.

Another great exercise that helps to stretch your muscles begins by sitting and clasping your hands together on your lap. Keep your head straight and looking forward. Keeping your hands clasped together and your elbows level with each other, you will then begin to raise your hands up in front of you. You should continue to slowly raise them up and over your head to the back of your neck. You will then want to slowly spread your elbows out away from your body while keeping your hands on the back of your neck. Once you have your elbows spread out to your sides, you will want to hold this position for about one minute. You will then slowly reverse the movement, bringing your elbows back in and slowly moving your clasped hands back over your head and down until they rest in your lap.

This exercise could pull and put some strain on the place of your incision. If it does, you should pause in the position you are in and take some breaths in through your nose and let them out slowly through your mouth. Because of the strain and discomfort, you may not make it all the way through this exercise the first few times, but as you continue to do this exercise, your muscles will stretch and the strain on your incision will ease.

This next exercise will help you regain the strength and ability to reach behind your back, which is quite important for things such as hooking your bra. You will put both your hands behind your back and hold the hand on the side of the surgery with your other hand. You will then want to slowly move both of your hands up your back as far as you can. If you begin to feel pain or strain, you should pause and breath in through your nose and out through your mouth. If the pain and strain passes, you should again try and move upward. Once you have gotten to the furthest point you can reach, you should hold the position for one minute. Then slowly move your hands back down your back.

Exercising after breast surgery is important in getting the mobility back in your arm and shoulder that you had prior to the surgery. Following these exercises can help get the normal functionality back in your arm.

Thanks for this great article, Brenda! This is a subject I’m sure a lot of women have many questions about.