Get Out of That Bed!

by Mel on July 11, 2014

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“It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom.” – Aristotle Keep Reading


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Get That Heart Rate Up!

by Mel on July 2, 2014

Cardiovascular exercise increases your heart rate and breathing. The American College of Sports Medicine recommends that most adults get 30 minutes of moderate cardio exercise, 20 minutes of intense cardio exercise or a combination of moderate and intense cardio exercise five or more days each week, in addition to two to three days of resistance exercise. Engaging in different types of cardio reduces boredom and offers an effective fitness program. Keep Reading


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The old proverb saying “Health is Wealth” especially rings true as we try to focus on spending less time indoors, and more time outside as we enjoy these summer months. Summer allows us to try some fruits that are in season only during this time of year. Keep Reading


Fish in 30 Minutes or Less

by Mel on May 2, 2014

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Fish is a very important part of a healthy diet. Eating fish or taking fish oil is good for the heart and blood vessels. Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions. Keep Reading


Tips for Gym Newbies

by Mel on April 15, 2014

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Your first time at a gym can be a scary experience. Don’t know what to bring or where to start?  Here are some tips to help keep you relatively unscathed during this new experience.  Plus learn gym etiquette to keep those dirty looks at bay.  Keep Reading


More Healthy Lifestyle Tips

by Mel on March 26, 2014

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Here are healthy lifestyle tips you can incorporate into your daily life to promote your health and well-being. Some tips you should implement on a daily basis and others are simple changes you can make to your life to nurture healthy living. Keep Reading


Spring Cleaning

by Mel on March 18, 2014

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Whether you buy new gear or not, you do need to inspect your home exercise equipment and make sure it’s safe, clean and in good working order every so often. Spring is a great time to tackle this project, especially if you haven’t used your equipment for a while. Keep Reading


Gluten Free Dessert Recipes

by Mel on February 28, 2014

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Do you need to make a dessert that will be shared with a gluten free friend?  Many kids have different dietary restrictions and gluten free dessert recipes can be sometimes be difficult to pull off, but here are some recipes the whole group will love!  Keep Reading


Foods You Can Eat

by Mel on February 7, 2014

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You may hear a lot about the foods you should avoid, but what about the foods you SHOULD be eating?  The following foods made out list because they are nutritious, rich in vitamins and minerals, healthy fats, fiber, and protein.  So try to incorporate some new healthy and delicious foods into your family’s diet this year. Keep Reading


Organize Your School Lunch Routine

by Mel on January 31, 2014

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This year, make the lunch packing routine run smoother in the mornings and get your kids out the door with a healthy lunch option.  Whether your kids pack a school lunch or eat at school, there are a few organizing tips to help make lunch planning a bit easier.


Healthy after school snackSchool Lunches:


1. Call or go online to find out the types of meals, how much they cost, and how to pay for them.


2. Get a copy of the school menu and make a habit of checking it least weekly or every night. That way if there is meal that your kid doesn’t like, you can be prepared to pack a lunch.


3. Set up routine payments to the school. Set up a weekly, biweekly or monthly reminder on your calendar to write a check for your kid to take to school or to go online to make a payment.


4. If paying by cash on a daily basis, establish a routine of making sure your kids get their lunch money. Store the cash in a cute wallet or other creative container, establish a routine of putting the wallet or container in the same place in your kid’s backpack every time.


Packed Lunches:


1. Try planning one week at a time to keep things simple and lessen the chance of food spoiling or not getting eaten.  Decide on what meals you want to have for the week, create a grocery list and go shopping.


2. Shop once or twice a week and put on your calendar the day/days you will shop. Creating a routine and staying consistent is good because when you know exactly what day you’ll do your shopping, it’s more likely you will actually do it and not cancel or bump it to another day.


3. Make lunches the night before if you can to avoid the morning rush.


4. Get your kids involved! Let them have a say on what they want to eat for lunch.


5. Set up a lunch making station. No matter if you or your kids are making the lunches, you want to make it as easy as possible. Try having one area in your kitchen that has all lunch containers, drink bottles, utensils, lunch boxes and baggies in one location. You could even dedicate one bin in the refrigerator and pantry specifically for lunch items and snacks.


6. Pick meals and snacks that are easy to prepare. Use whole wheat tortillas for wraps, whole wheat bread for sandwiches, low fat cheeses, fruit slices, sliced veggies, low fat milk, low sugar drinks, nuts and dried fruit.


7. Pack individual snack-sized items to save you time.  Things like fruit bowls, pudding cups, chips, crackers, cheese sticks, fruit chews, fruit roll ups, yogurt cups, etc. make it a lot easier to pack a lunch and can save you time and frustration.


Want more tips on how to get your school lunch routine organized? Check out our article on packing your kids a more nutritious lunch at .  And read our simple three step process for more quick and healthy lunch packing tips at .