Thursday, September 15, 2011

That Awesome-NESS

My Stella & Dot Director sent this out this week. It's sweet and a must share with all the fabulous people in my life, YOU! :) 


Enjoy!


I hope all of you are waking up FULL OF AWESOME!!!There was a time when you were five years old,and you woke up full of awesome.
You knew you were awesome.
You loved yourself.
You thought you were beautiful,even with missing teeth and messy hair and mismatched socks inside your grubby sneakers.
You loved your body, and the things it could do.
You thought you were strong.
You knew you were smart.
Do you still have it?
The awesome.
Did someone take it from you? Did you let them? Did you hand it over, because someone told you weren’t beautiful enough, thin enough, smart enough, good enough? Why the hell would you listen to them? Did you consider they might be full of shit? 
Wouldn’t that be nuts, to tell my little girl that in another five or ten years she might hate herself because she doesn’t look like a starving and Photoshopped fashion model? 
Or even more bizarre, that she should be sexy over smartbeautiful over bold?
Are you freaking kidding me?

Look at her. She is full of awesome.
You were, once. Maybe you still are. Maybe you are in the process of getting it back. All I know is that if you aren’t waking up feeling like this about yourself, you are really missing out. 

Monday, September 5, 2011

Motivational Monday


I found this image and quote so motivating last week. I was having a hard start to the week and adjusting to a new work environment and the stress even reflected itself in my workouts. But not in it's usual powering way. I was just frustrated. Feeling weak. Feeling slow and not up to the expectations I have for myself...

Then I saw this.

I'm back and motivated to do the impossible. I AM POSSIBLE.


So are you my friends. Keep working hard! Keep celebrating the 2lbs lost; the extra mile you walked this week (that you didn't "have to do"); the self control to not eat the whole bag of m&m's while you were home alone.

You're doing good stuff! It is POSSIBLE!

Thursday, September 1, 2011

Soda Guzzle?

A handsome friend of mine, Paul, sent this interesting article to me this morning "for the blog". I suppose I should do as he suggested and post this tid-bit on the ridiculousness that is America's obsession with soda.

I do admit - I'm a Diet Coke girl. I don't drink tons of the stuff... but I do allow myself one of the tiny (cute) 8oz cans on work days and maybe for an added afternoon "pick me up" after a long run. I've tried to break this personal affair many times.... then I went to Nursing School.... and then I became a nurse. I know it's bad and it's terrible for my teeth and bones, BUT I'm sorry!

Quick and easy caffiene is at times, a must.

But this article has a few valid points. I'm not sure soda drinking will ever be as taboo as smoking as the article suggests.... Worth noting though. :)

My mom swears she (and my sisters) have stopped their soda habit. I'll be home this weekend to see if she's really telling the truth or not... Shall we take bets now?

I'll put in $10 mom's got a secret stash of mini Diet Cokes stuffed between the couch cushions. :)

Happy Reading!

Soda guzzling spurs call to cut back

ATLANTA - Half of Americans drink a soda or sugary beverage each day - and some are downing a lot.
One in 20 people drinks the equivalent of more than four cans of soda each day, even though health officials say sweetened beverages should be limited to less than half a can.
The Centers for Disease Control and Prevention released the figures Wednesday in a report said to be the government's first to offer national statistics for adults and kids.
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Sweetened drinks have been linked to the U.S. explosion in obesity and related medical problems, and health officials have been urging people to cut back for years. Some officials have proposed an extra soda tax and many schools have stopped selling soda or artificial juices.
But advocates say those efforts are not enough, and on Wednesday, a coalition of 100 organizations announced a new push. The effort includes the American Heart Association and the some city health departments that plan to prod companies to stop the sale of sugary drinks on their property or providing them at business meetings - as Boston's Carney Hospital did in April. There will also be new media campaigns, like one starting soon in Los Angeles that will ask, "If you wouldn't eat 22 packs of sugar, why are you drinking it?"
The new CDC report may be ammunition. It found:
- About half the population drinks a sugared beverage each day.
- Males consume more than females, with teenage boys leading the pack. On average, males ages 12 through 19 drink the equivalent of nearly two cans of soda each day.
- Poor people drink more than the more-affluent. Low-income adults got about 9 percent of their daily calories from sugary beverages; for high-income adults, it was just over 4 percent.
- Blacks get more of their calories from sweetened beverages than other racial and ethnic groups.
The study is based on in-person interviews of more than 17,000 people in the years 2005 through 2008. They were asked to recount everything they ate and drank in the previous day. However, diet sodas, sweetened teas, flavored milks and 100 percent fruit juice did not count.
Healthy-eating recommendations call for people to limit sugary drinks to 64 calories per day. That's a little less than half of a 12-ounce can of regular Coca-Cola, which is 140 calories.
In other terms: An average can of sugared soda or juice has 10 to 12 teaspoons of sugar.
There have been efforts to reduce children's access to sodas and sports drinks in schools, with beverage companies agreeing to remove full-calorie soft drinks. But the CDC study found more than half of the drinks are consumed at home. Less than 1 percent are bought at schools or day-care centers.
That's why some members of the coalition argue that parents shouldn't drink sweetened beverages, so they don't serve as a poor example. They hope drinking soda will become as unfashionable as smoking.
A spokesman for Carney Hospital, the 149-bed Boston facility that stopped allowing full-calorie soft-drink sales, said the approach made sense. When the policy was implemented in April, sales of beverages dropped, but have gone back up, as more people apparently are adjusting to water and other non-sweetened drinks.
The hospital's Dorchester neighborhood has high rates of diabetes and other weight-related illnesses, said spokesman Joe Burnieika. "We can't afford to feed people's bad habits if we can give them a healthy alternative," he said.
In a statement, the American Beverage Association on Wednesday suggested that the coalition's effort was misguided. Citing sales data and some other research, the industry group said sales of full-calorie soft drinks had been declining, which they credited to soda makers offering more no-calorie and low-calorie options and improved calorie labeling on the front.
These initiatives "will contribute far more to solving complex health issues like obesity than (the coalition's) sound bite solution that offers plenty of hype but no substance," the statement said.


Read more: http://www.azcentral.com/news/articles/2011/09/01/20110901soda-guzzling-spurs-calls-cut-back.html#ixzz1WkWm7Tqe

Monday, August 22, 2011

Motivational Monday

I'm going simply stated this week. Kick this week off to a GREAT start! 


"There is no major secret to success in athletics, the secret is the will. If you have the will to do it, then it will be possible."
- Eliud Kipchoge, 2003 World 5,000m champion, who has amazingly made every Kenyan team since 2003.

Courtesy of iaaf.org

Wednesday, August 17, 2011

Workout Wednesday

Happy "Hump Day" friends! It's officially my "first day of work" at my new job! Soooo excited. A touch of nerves, but for the most part I'm really excited. New people. New places. New experiences. [added bonus: they come with a pay check too!]

So, I have been trying to focus a little more recently in my own workout regimen on strength training. Not the bodybuilder or figure model kind of strength training, but overall athleticism. I'm not big on the weight room for weight machines because I find they don't let me move naturally and the way my body/muscles are aligned to do so.... ultimately setting me up for an injury later. I prefer strength training moves that I can do with my own body weight and in time, and if need be, I can add a dumbbell/weighted plate to enhance the movement.

This is one of my favorite leg strengtheners: One Leg Body Weight Squats

Basics and Beginners:
Get it Cathie Fredrich!

With your back against a wall, with or without a balance ball behind your upper back, lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use the wall/ball/chair for additional support and balance until you build up enough strength in each leg to do it without assistance. Hold this position for a goal of 30 seconds. Switch legs. Repeat.










Once you have built up your leg strength - or you're ready for an added challenge, move up and down slowly in this position. The goal to have your thigh parallel to the floor.(See the advanced image) Do 10-15 repetitions per leg. Switch.
More Advanced:
Now, these are hard! I can't get as low as Mrs. BodyRock here, but I work on it all the time. Please don't try to go here immediately - you won't get back up!

Aim for five to 10 reps on each leg. Switch. Repeat. 





Like always, start low (with weights) and go slow with the speed and depth of the movement. Keep your CORE engaged and your back lifted up (don't get sloppy or slouchy). If you start to feel pain, stop and make sure you're aligned properly and executing the move correctly. Try again. If your pain continues... Stop doing it all together and check with your doctor.

HAVE FUN!! Remember to think about sexy thighs and a great butt when this one starts to get hard!!  :)

Tuesday, August 16, 2011

Herbal Antibiotics

Todd found this article a while back and I've been meaning to share it with you guys since.... I finally remembered it today! :)

As you know, I love Dr. Oz. He's amazing. Not only a good lookin' Doc, but a smart and inspirational one at that. I know that he still takes the time to SIT DOWN with each of his patients, do a thorough exam, makes sure all questions are answered (and understood) and fights for a continued holistic approach to health care (as we all should).*sigh*.... dreamy!

Take some time to read and think about this article and what it has to say. Contemplate your daily use of cleaners as well as medications. Think about your baby next time your doctor immediately writes a prescription for the third antibiotic for the month to clear up that "ear infection"..... Maybe there's a more natural approach you could use to treat them? Breast milk (yes, feeding them with breast milk is one way... but did you know that some holistic professionals swear it can also cure an infection (example: eye/ear) when a few drops are applied to the area?)?? A change in diet - yours or child's? Feeding positioning... etc.

Just some food for thought.
**ummm... I probably need to get on my box for this**

As a medical professional, I really want to encourage you to think twice about the use of antibiotics. I fully believe there is a time and a place for them, but I also think many American's take the "fast route" with antibiotics to fight, say a sinus infection... when really they're body probably just needs a freakin' break! A day or two of rest, warm liquids, some herbs, a neti pot cleanse, tea and more rest. Antibiotics these days make us much more susceptible to BIGGER 'bugs' later.

I'm not sure if any of you have been to a hospital lately or not, but if so, have you noticed all your nurses putting on and taking off plastic/cloth gowns & gloves just to go in to a patients room? Well, it's these BIG BUGS (MRSA - a "staph infection", and VRE - another drug resistant organism) we, as nurses, are fighting and protecting ourselves and other patients against with the use of these protective devices. All of this combined is a big reason for rising medical costs, utilities, medical supplies, insurance rates and hospital stay time.


Please do this nurse, and all other nurses out there, a HUGE favor by donning your gown and gloves BEFORE you go IN your family members room, taking it all off IN the patients room, and WASHING YOUR HANDS immediately as you leave the room as your nurse requests. It's not stupid. It's not to burn you up. It's not make you look ridiculous. It's for the safety of our communities. Seriously. Don't do as you see others do - especially doctors. They're the worst. (I also advise you wash your hands after you shake the hand of a doctor!


*okay... off my box*


Here's the article. Read up. Ask questions. Really! I'll find the answers if I don't know it! (plus, we have lots of smart readers who might be able to help too!)

Herbal Antibiotic Alternatives

By Pina LoGiudice, ND, LAc
Director, Inner Source Health  

 The Bad News: Antibiotics Are Not Working

Since the accidental discovery of penicillin in 1929 by Alexander Fleming, antibiotic use has saved countless lives. Unfortunately, antibiotics are losing their effectiveness. Today, modern medicine faces the challenge of antibiotic resistance, thanks to the overuse of antibiotic medication. One example is methicillin-resistant Staphylococcus aureus (MRSA), which now accounts for approximately 20% of serious infections in some areas of the United States. MRSA is also now becoming resistant to vancomycin, the choice medication for this serious problem.


Interestingly though, back in the 1930s, Fleming lectured throughout the world, warning that less than judicious use of these drugs could lead to problems. He cautioned us not to give penicillin unless there was a clear need for it. Fleming noted in his early experimentation clear evidence of bacteria’s ability to get around antibiotic exposure. This is because bacteria can quickly change its machinery to avoid the killing effects of the antibiotics.


Besides overuse, the addition of low-dose antibiotics in our animal feed is also to blame. Antibiotics are employed not so much to stop infection, but to make the animal grow faster artificially. Way back in 1977, the FDA concluded that adding low-dose antibiotics to animal feed raised the risk of antibiotic-resistant bacteria. Despite this knowledge, we still continue this practice today.

The Good News: There Are Antibiotic Herbal Alternatives


We can help the situation and avoid antibiotic drugs by harvesting the powerful substances nature has given to us. Both animals and man have harnessed the medicinal power of herbs for at least as long as history has been recorded. Plant alternatives use different mechanisms of action. As such, herbal antibiotic choices can help without further contributing to resistance issues.

Many common ailments such as sinus problems, sore throats, simple urinary tract infections and superficial wounds do not necessitate drugs in most cases. Many times, these can be effectively treated with the right lifestyle changes and botanical medicine care.
Immune Support: Start With a Good Lifestyle

Antibiotics kill the vast majority of the bacteria, but it is up to our body’s immune system to finish the job and get rid of the rest of the bugs. To use a military analogy, our immune system acts like the  “ground troops” that come in to get germs that are still entrenched after the antibiotic “carpet bombing” has cleared out the larger mass.

Harnessing the healing power your body possesses requires taking good care of yourself. It is important to remember that in most cases, bacteria can take over only when the environment allows. My recommendations to keep your immune system strong include:

•    Getting quality sleep (at least 8 hours)
•    Exercising regularly
•    Eating healthy whole foods and avoiding sugar intake
•    Practicing relaxation, such as meditation or yoga
•    Maintaining healthy relationships and following your passions

All of the above are important for a balanced body. These will help you prevent an infection – and help treat one most effectively if it occurs. These lifestyle recommendations will also help herbal antibiotic alternatives work their best.
  Antibiotic Alternatives: Four Herbs to Know

The following plant medicines are very effective choices in helping us avoid pharmaceutical antibiotics. Along with many other botanicals, these have been used to fight infections for thousands of years. I see them work everyday in my own practice. They have proven to be quite safe when used in the short term at standard dosage. When used in conjunction with the aforementioned health recommendations, these can be valuable allies to keep in your natural medicine cabinet.

  • Goldenseal (Hydrastis): Hailing from the northwest United States, goldenseal is a potent antibiotic, well known to help treat sore throats as well as digestive infections which can cause diarrhea. The Native Americans taught us that goldenseal has the ability to soothe the linings of the mucous membranes of the respiratory, digestive and genitourinary tracts while effectively clearing bacterial invasion. A few drops locally can stop a sore throat in its tracks.
  • Oregon Grape (Berberis aquifolium): Also from the Northwest, Oregon grape contains a substance known as berberine, which can stop bacteria from adhering to the walls of the intestine and urinary tract. When used as a tea, it is a wonderful way to wash away urinary tract infections; it can be used in dried capsules or liquid tincture to treat digestive tract conditions like infectious diarrhea.
  • Andrographis paniculata: This Asian herb with thousands of years of traditional use is now being proven through modern research as being able to disrupt the quorum-sensing system of bacteria. This system helps bacteria attach to each other and thrive as a community. Andrographis basically helps break up the bacterial “party.” As a result, it is beneficial to treat symptoms of upper respiratory tract infections and sinus problems. Numerous studies report its ability to reduce upper respiratory infection symptoms, such as fatigue, sore throat, cough and headache.
  • Manuka honey: The sweetness of Manuka honey is already being used in hospitals in protocols for wound care. You can place the honey directly on gauze and cover the wound. Typically, the bandage is replaced three times a day. Although studies show most honey has antibacterial activity, manuka honey seems to be especially potent due to a compound called methylglyoxal. In fact, studies have confirmed its activity against a wide range of medically important bacteria, including MRSA.
Always Be Safe

It is important to note that there are cases where conventional drug antibiotics are still be the safest choice. For example, cases of sepsis (blood infections), certain pneumonias, kidney infection and excessively high fever may require a potent drug antibiotic. A naturopathic doctor or holistic physician well-versed in botanicals can help you decide which herb is appropriate or when a drug is needed.

Conclusion: It Is Up to Each of Us


To truly slow and eventually reverse antibiotic resistance, it will require us to stop using antibiotics unnecessarily on an individual level, and as a world community by ceasing the use of antibiotics as growth enhancers in animal feed.

Using herbal medicines like goldenseal, Oregon grape, andrographis and manuka honey can help us make natural choices for our best medical care – and we can then save the drug antibiotics for when they are really needed.

Monday, August 15, 2011

Motivational Monday!!

Happy Monday friends! :)

Todd and I started our morning off saying good morning to Ole Abe. We met up with a running group from a local running store at 0530 and off we ran over the Memorial Bridge and up the steps of the Abe Lincoln Memorial. I'll be honest, I've never been at the monument before 6AM, but there was a calmness that was so inspirational.... It was really amazing.



I'm so lucky to live in this part of our country.

As I ran back over the Memorial Bridge I looked out over the Potomac and Arlington Cemetery and prayed that this view would NEVER get "old". It's breathtaking before the crowds (and heat).


Now to keep you energized and working towards your goals....

I have a friend who just started her own blog documenting her quest to being the BEST woman she can be. I'm so excited for her and what's in store for her and her family. This friend is the perfect example of the do-it-all-mother and working professional. Yes, she's GREAT at taking of of everything and everyone else (literally).... but she cheats herself of many things she really needs to stay a balanced, sane and healthy woman. She is an example of taking personal responsibility for herself, but also finding accountability with the help of her family, friends and probably, her new blog.

I would LOVE to share her blog with you guys, but I need to check with her first. I'm not sure she's ready for EVERYONE to know it exists yet... but I promise, it's well written, humorous and real. She's amazing!

But here's your motivation for the week. I know it's "sales" related... but if you listen to the short 2:50 clip, you'll take away a lot. I first discovered Jeffery in college when I started reading "The Little Red Book of Selling". He knows how to motivate the heck of anyone! I instantly wanted you to see this video "Kick Your Own Ass" when I saw it. I had a crazy spin instructor in college who was the first person I had heard use the phrase... In the midst of screaming (seriously, she was intense!), cussing, sweating, ripping hamstrings and near dehydration... she'd say she wasn't "making us do this"... she was "only motivating us to KICK OUR OWN ASSES!". After she yelled that the first time, I got it.


You're in charge. Enjoy Jeffery's message.


Go out and KICK YOUR OWN ASS today! :)