I’m not a runner.  I like to think of myself as a really supportive Rooster for the Healthy Hen.  One thing she enjoys about running is the simplicity of it.  All you really need, in its purest form, is a pair of running shoes.  So for years, I watched her pack up the baby jogger and her shoes into our minivan (I like to call it the Hoop Ride, it makes me feel just a bit more hip) and take off running from all sorts of destinations:  hotels, campgrounds, the kids’ schools, you name it.  She would wear a regular watch, and just decide how much time she was going to run for.  When she would get done, she would make an educated guess on what her pace was, the distance she ran, that sort of thing.  The only time she usually knew her true pace and distance was running with her sister, who a few years ago got a Garmin Forerunner, which they used to help train for a marathon.

The Garmin is like a large wrist watch/GPS system.  It tells you all the details of your run with amazing precision.  Her sister called it the Giz.  Yes, it really does have a name.  But since we are kind of slow to adapt to technology, we just never ended up getting one for the Healthy Hen.  Until this year.  I finally surprised her with it for Valentine’s Day, and now I’ve adopted a name for it:  the Enabler.

Seriously, this thing is incredible.  She can start her run literally anywhere, and this thing let’s her know her pace, her distance, elevation, you can race a “virtual partner,” all sorts of cool stuff.  And when she gets home, if she runs the same route, she can compare her runs, her times for each mile, elevation, etc., and get a sense of how consistent it is and/or areas of improvement.  It adds a whole new element to running for the Healthy Hen.  She can train (currently for a half marathon), but doesn’t have to follow the same route all the time because the Enabler will always tell her the distance no matter where she is.  So now she has been able to expand her training runs to the course itself, the neighborhood, and other places around town just to add variety while still being able to stick to a detailed training regimen.  Good stuff.

So what is the Enabler? It is the Garmin Forerunner 205.  It is their base model GPS/running/biking watch.  They also have the 305 (the key difference is it has a heart rate monitor) and the 405 (it is a bit smaller and “sleeker”), but the 205 has all the bells and whistles the Healthy Hen needs to feel a lot of freedom in her running while still tracking important training information.  So you should check them out if you do any outdoor distance activities such as running or biking – they are pretty affordable and a LOT of fun for you (or the really healthy person you just love to support)!

This past week we took a whirlwind trip up to Bozeman, Montana.  If you have been there, you know it is about an hour north of Yellowstone National Park and a paradise for those who love outdoor activities – both winter and summer.  Generally, the Healthy Hen House leans towards the summer activities, so we did not expect a lot of outdoor fun in March, but we lucked out on this trip.  It was sunny and in the 60s, so the whole area was full of springtime energy and worthy of being this week’s Healthy Highlight.  Below are a few of this amazing town’s amenities:

1.  The“M” trail on the Northeast side of town.  The “M” is a local landmark and hike on the edge of town that provides sprawling views of the Bozeman valley and all of the surrounding mountain ranges.  A great workout for adults and kids, with the reward of amazing views at the top.

2.  The Galligator Trail, a trail network in town that runs along a serene creek among trees, open meadows, and farms.  It is full of runners, bikers, walkers, dogs, etc., and one moment makes you feel part of a special community of people, another moment as though you are all alone in a secluded world.

3.  Wandering downtown Bozeman, which is full of modern bistros, pubs with a genuine western flair, college hotspots, art galleries, ski shops and local coffee houses.  Amongst our favorites?  The Leaf and Bean (local coffee, pastries and musicians); La Parilla (truly unique burritos and part of a small, local restaurant network dedicated to marketing through word of mouth); and Montana Ale Works (a fine dining restaurant/pool hall in a renovated, historical train depot).

4. Bridger Bowl, the local ski area about 15 miles out of town.

5.  Paradise Valley, which extends north out of Yellowstone and any stop puts you beside the Yellowstone river and underneath the awe inspiring Absarokee mountains.

These are but a few of the highlights Bozeman has to offer – it is a place full of natural surroundings that are good for the soul, combined with good food and good people. Luckily, these sorts of places exist throughout the United States, so let us know where you like to nurture your body and soul – maybe that will be the next place we head to!

There is something magical, sometimes even transforming, about a goal.  Little goals lead to bigger goals, and bigger goals are built by achieving the little ones.  So naturally, as a lifelong runner, inspiration was flooding out the door when I flipped to the back of this month’s Runner’s World magazine and read about Dorothy Metcalf-Lindenburger, a NASA astronaut.   I couldn’t lace up my Asics fast enough to run outside.  I was filled with inspiration from an incredible woman who had a very big goal.   There is nothing quite like seeing this brilliant, modest, fun mother achieve her lifetime dream of going to space.  And the things she has accomplished along the way, including an incredible level of fitness, are mind-boggling!

So, this week, Dorothy, you are the healthy highlight.  You are an inspiration, and reminder that with the right work-ethic and dedication, goals of any size can be achieved. Our thoughts, prayers, and wishes will be with all of the Crew of STS-131 on April 5, 2010!  Godspeed (I think you achieved that at your 3:05 marathon).  And for those of you who haven’t read Runner’s World, it is filled with great stories, training tips, and inspiring people, so be sure to check it out.  It may help you achieve your own personal fitness goals.

Not long ago, on a gray and cold day ,I decided that we needed to walk the toy poodle.  It had been a “”hair-pulling” day, and rather then head to the kitchen to start the mystery meal of the evening I thought we’d (okay mostly me) all benefit from a little neighborhood trek.

Approximately 200 yards from the house, the two chicks started slipping and sliding on the ice.  For a moment, I hesitated, but ultimately decided not to tell them no.  My internal conversation went something like this: “Playing on the ice could be dangerous, one of them could fall,”  and “Let them go, try not to over-manage a little outdoor fun.”  So, with a turn of my back, I silently continued on my way.

Almost immediately, I heard it.  The scream.  I turned. The blood.  And oh how the blood did flow!  My little one hit the ice with his face and the lip was bleeding like crazy.  I had visions of my seven year old chick, who had split her chin open at school that very same week, and realized that we were in for round two of stitches with the family doctor.  So I grabbed my boy, evaluated whether it’d be four or five stitches, and hopped in the car.  The good news?  A little bump (bloody though it was) didn’t seem to slow ‘em down.  Just this week he asked if he could try single-blade ice skates?  So, despite my initial feeling of “I should have stopped him from playing on the ice,” I recognize that sometimes you just have to let kids be kids, and accidents happen, and be proud that the bumps just don’t bruise their spirit!

Our family is really enjoying the Vancouver Olympics this year.  One thing that stands out is the chicks’ enthusiasm about a broad range of events, individual stories of the athletes and the national pride exhibited by fans of all countries.  As a result, we end up answering a lot of questions, many of which we have to research on the computer and find answers to.  It all ends up being a lot of fun and very educational.  And others in our little part of the world are really getting into the spirit too.  There are two Olympic themed ideas that really impressed us this past week, so I thought I’d share them in case you want to do them at home with your kids.

1.  A series of “athletic events” for young children – Our youngest chick’s preschool this past week held its own version of the Olympics, and had a series of great activities that the kids loved.  First, they made “medals” using lids from juice concentrate, glue, glitter and ribbon, so each child’s craft time turned into their own Olympic medals.  Then, they went into the gym (you could also use protected streets, driveways, etc. depending on the weather) and had three different athletic events.  The little Olympians had a blast with tricycle races.  They had tricycle races (can be done on driveways or a well protected neighborhood street); pulled each other in sleds; gymnastics, and then some modified basketball (anything kids can pass around and then throw something into).  They had an absolute blast, and my chick could not wait to show me his medal and talk about everything he did.  This was fueled in large part by his watching the Olympics and really feeling the athletic spirit.

2.  Another family we know has used the Olympics to have fun and teach their kids about different cultures.  Each night they pick a country, research its history and culture, and end up using that country as a “theme” for the night.  For example, if it is German night, they will research Germany and print off some information about its culture, geography, politics, that sort of thing (Wikipedia is a great resource); purchase “German food” like breads, cheeses, sausages; and then put some extra focus on German athletes for the night in addition to the U.S.  It ends up making every night unique while the kids really learn about a culture and foster a respect for the athletes.

These are just two ideas if you want to use the Olympics as a springboard for other fun activities the whole family will enjoy, while also providing a great educational opportunity for the kids.  And, let there be no doubt, we  like to celebrate the incredible athletes in America! Congratulations to all and a huge shout out to Vonn and Ohno, our family favorites!

The Horsetooth Half Marathon has more than its share of It ups and downs, like anything worth doing does.  It is my favorite half marathon, and it always has something different to offer as far as physical and mental challenges.  So, the countdown begins.  For better or worse, I have decided to train for it again this year.  The race falls on April 18,  2010.  It is located in Fort Collins, Colorado, about an hour north of Denver.  Fort Collins is a beautiful town to visit (it showed up on lots of “top ten” lists the past decade), and what better reason to visit than a challenging, yet incredibly achievable half-marathon (and the New Belgium beer they hand out to racers at the finish line!).

If you have ever wondered about running a marathon, or a half marathon, I’m here to assure you that you CAN do it – but when it comes to training for those distances, desire creates the power to finish.  This year, I am starting slow on my training after a long winter, but I know I  (and you!) will have the power to finish if we remember the following tips:

1.  Start slow.  If you try to do too much, too fast, you risk injury or burnout such that your training will get derailed.  Focus on the daily or weekly achievements, and before you know it the distance is behind you and you will be ready to achieve your goal.

2.  If you have a specific race you are training for, train it. If it is hills you’ll race, it must be hills you chase.  My point is – train on terrain that is required of you on race day.  For example, the Horsetooth Half has an incredible amount of difficult hills, so I have to get my body (especially my knees) accustomed to going up and down hills.  In those instances, you really have to be careful to avoid injury and be patient.  A little bit of hills, a lot of the time = great hill training.  Similarly, be aware of weather.  If it is likely to be hot when you race, or cold, try to plan some of your training runs for similar weather so you get used to how it feels, water intake, that sort of thing.

3. Celebrate each success.  Any training you do is an example of dedication and commitment, and every work out is good for your body and soul. So take pride in each step while also keeping your eye on the ultimate goal.  If you appreciate the small steps, before you know it, you’ll be at the finish line.

4.  Be flexible.  Sometimes, life happens, and things may not go as planned.  Last year, I trained for weeks with my best friend, and she ended up getting a severe flu, cold, etc. just a couple of weeks before the race.  Her body just wasn’t able to recover and it would have been unhealthy to do the race.  She was very disappointed, but we also talked a lot about how she started training with mile 1, got all the way to mile 13, she just couldn’t do the actual race on race day.  But you know what? She still accomplished a lot, we had a great time training together, and her body and mind reaped the benefits of weeks and weeks of healthy activity.

5.  Enjoy race day!  Last year, I was running with another friend during the race.  We passed a row of port-o-potties, and one of the doors came flying open and tagged him in the elbow.  Both blood and laughter followed the attack of the killer port-o-lets, and seemed to confirm it was race day – it was the final reward after a lot of hard work – and you just have to enjoy where the day takes you.

Go hard, go strong, and keep pushing yourself, if you stick to the good fight you will succeed!

February here in Northern Colorado is filled with a mix of sun and snow.  We get our share of snowstorms, but very rarely anything like those in the Northeast.  And while my heart goes out to the millions digging out their cars and driveways (or stranded in airports), I have also come to appreciate the opportunities snow provides for a fun workout for both chicks and their parents.  We are blessed to have a lot of sledding hills around, whether it is at a nearby park or in our own backyard.  And every time we bundle up in our snow gear, I realize we all get a great workout.  For the kids, they have so much fun sliding down the hill, they hardly notice they keep running back up it.  And for parents, they inevitably run up and down those same hills, whether it is for fun, to chase after a screaming child, or to tow the sled (with kids as cargo) back up the hill for some more fun.  So now I really focus on the workout aspect – the more I run up and down the hills, chase the kids, and engage in the fun, the better the workout! The more we do it, the more I appreciate how much we all get great exercise, have a lot of fun, and feel famished and ready for some hot chocolate and snacks afterwards.  And while we only have a trace of snow right now compared to the good people in the Northeast, we still had a chance to get out and enjoy it a few days ago.  Hence the Healthy Highlight of the Week.  So how about you – what activities do you do with the kids that result in a great workout too?

Every once in a while, I think back to my college years and can’t help but laugh about what I did then and what I do now.  The life of a Rooster, I guess. Those days included lots of yoga, eating healthy (including one strange diet of only fruits, vegetables and nuts), and listening to vinyl records while I studied.  My favorite uncle was on a “raw foods” diet and took pride in living “off the grid.”  And what appliance was featured in my apartment?  I’ll give you one hint – this guy is the spokesperson.  That’s right – the Juiceman Junior.  You could whip up great, healthy juice blends with things like oranges, carrots, pineapples, spinach, beets, all that stuff.  Sometimes it tasted great, sometimes the experiments went awry, but it was always healthy and kind of fun.  When I met the Healthy Hen, I even managed to convince her that some green juice sludge was good to have every day.  That version of the Juiceman Junior made it through about the first year of our marriage, but then baby chicks, careers and the like pushed it to the back of our cupboards and, eventually, to the goodwill.

Now, about ten years later, we have two chicks and recently had one of those epic virus combinations that made everyone in our house sick and miserable for about two weeks.  And while you would think it was an unpleasant time, for me it was proof that every cloud has a silver lining.  Why? Because one day, while the Healthy Hen was at the store waiting for antibiotic prescriptions to be filled for the chicks, she wandered past the 2010 version of the Juiceman Junior! I COULD NOT BE MORE EXCITED!!!  It makes my 1998 version look like a black and white TV in today’s HD world.  We are having an absolute blast with it., and here’s why:

1.  It really is healthy.  We make fresh, tasty juice with all sorts of fruits and vegetables.  It is  healthy and tastes great.

2.  The chicks love it too! They think it is really interesting to watch the Juiceman process the ingredients and kick out juice, and we love having them drink the goodness.

3.  It is easy to clean – unlike prior versions.  The old version had to be hand washed and was really cumbersome.  Now, it is all dishwasher safe and really easy to clean.

4.  Easy goodness.  Seriously, if you try and eat the recommended daily allowance of fruits and vegetables every day in their “natural” form, it can get tiring and overwhelming.  The Juiceman lets you get all that into you system with just a glass or two a day – good for your body and convenient too.

5.  Creative cooking.  One night, after making some carrot juice, the Healthy Hen had a great idea to take all of the left over fiber from the Juiceman and put it into the blueberry muffing mix she was going to bake.  The end result was moist, sweet blueberry muffins full of natural, healthy fiber.  We used every ounce of the vegetables in two great sources of nourishment.  How is that for efficient?

Obviously, I recommend the Juiceman Junior as a source of nutrition and fun in your home.  I know, I sound like some sort of Jay Kordich disciple, but trust me, I am eating more than my share of unhealthy foods from day to day.  The Juiceman, at this stage of life, is just a great way to make sure I’m getting some convenient, economical goodness in my system too.

Kindness, courage, and respect. Yes, Ma’am.  Yes, Sir.  Karate.  My boy recently started karate lessons and his first test – for the coveted white belt – was a smashing success.  So of course it this week’s Healthy Highlight!  For those of you that have tried to find the right activity to help bring confidence to your child, you’ll appreciate my enthusiasm.  We found it!  Karate is the answer to our son’s bashful tendencies.

This is not my first brush with martial arts.  I participated in a highly competitive taekwondo club during my college years, and there I found my profound respect for the martial arts.  One of the numerous things I appreciate is the ability to excel in different areas, but all within the same sport.  It allows confidence to be built in the early years: whether it is memorizing new words and what they mean, learning responsibility  (including short lessons about picking up the mats and toys in the gym, which I highly recommend applying this at home!), or learning basic respect that has faded so quickly in various parts of society.  In the martial arts, it is all yes ma’am, no sir, and Mr. and Ms. only.  Yet, you also get time to scream while you punch a pad, crawl like a crab, and learn to follow directions that require concentration.  It’s a great workout and fun – good for body and soul. And, like with most physical activities, at the end of the day your reward is a good, relaxing night of sleep.

Our daughter is also mesmerized by it, and she isn’t even taking lessons.  She is watching so intently, and then comes home and demonstrates her own front kicks and back fist punches.  Right now, she just wants to sit and watch the lessons, but I give it six months before she’ll be out on the mat with the loudest ki-aah of ‘em all.

So how about you? What brings out the best in your kids and feels rewarding, both physically and mentally?

I recently read a statistic in a magazine (can’t remember which one) that alarmed me. According to the magazine Americans spend 90% of their food budget on processed or prepared food. Yikes! In a society where we are constantly being told processed food is bad for us, why would we buy so much of it? The reasons are, or course, that it’s cheap and easy. In our house, much more than 10% of our grocery money is spent on produce and baking supplies, but we are certainly guilty of buying processed foods: dry pasta, sauce, veggie burgers and bread are a few things I don’t often make myself. My husband and I decided we could do better, so we undertook a project: we decided to make our own bread for a couple of weeks.

Bread baking is nothing new at our house. We’ve always enjoyed homemade bread on special occasions and know it’s not a terribly difficult thing to do. But our everyday sandwich bread was baked in a factory far away and brought to our store on a truck. Could we do better? I started off by making a loaf in a bread machine my mother-in-law lent me. While it was baking, I whipped up a loaf of wheat from a recipe on a bag of wheat flour. Both turned out great, but the bread machine loaf was small and didn’t last long, and the wheat loaf I made was baked in a round on a cookie sheet- yummy, but not great for sandwiches. When the bread was gone a few days later my husband (who is really the bread baker in the family) decided to get into the act. (Disclaimer: In no way did I force my husband to bake bread for MY experiment. He is just competitive and knows he makes better bread than I do.) He made a great loaf of rye and another wheat in a bread pan, (much more practical for everyday use.)  My husband likes to use a no-knead recipe which means he mixes up the dough in the afternoon, then shapes the loaf the next morning. Three hours later, I pop it into the oven. A few days after all his work, guess what? We were out of bread! (I never noticed how much larger store-bought loaves are!) When I told my husband, he sighed and went to work. This time, he made some wonderful sandwich buns and another loaf of wheat (which, by the way dear, is almost gone.)

Yesterday I went grocery shopping, and when my husband got home he went straight for the fridge. “You didn’t buy any bread?” he asked with a sigh and just a hint of pleading in his eyes. I hadn’t, but his reaction tells me our experiment is about over. He’s been such a good sport! Maybe I’ll break down and buy some bread next week, but I’ll miss the fun of having our own little bakery. I’m still not crazy about spending so much money on processed foods, but baking your own bread does take a lot of time. Also, homemade bread is delicious and we’re probably eating too much of it!

Hmm… maybe it’s time to make all our own pasta for a while….

Does this sound familiar? You are at the grocery store, and in every aisle you hear “Mom, can I have that?” or “Dad, can I try that?” Usually they are referring to candy or chips or the latest weird color of Mountain Dew. I hear those questions a lot, so my husband and I came up with a plan to quiet the kiddos, reward them for good behavior at the store, AND promote healthy eating.

When we shop, our last stop is always the produce department. It’s hard for me to resist all the stacks of beautiful fruits and vegetables, and it turns out they interest my children, too. Our rule is that, if the kids have behaved in the store, they get to pick out any type of fresh fruit or vegetable to try. Sometimes, they pick out a fruit that only needs to be washed and peeled before eating. Sometimes they pick something that requires research and a recipe- fun things for the family to do together. We’ve tried starfruit, kiwis, eggplant, crimini mushrooms, mangos and others this way, and the kids love it! They are much more willing to try a new, unusual food if it was their idea in the first place. The promise of exotic produce is a great way to keep them in line while I shop. And, most importantly, they are learning that fruits and vegetables are a treat worth savoring. A win- win- win situation!

The next time you are at the store and your kids are begging you for a bag of candy, tell them you have another treat in mind and try my suggestion. They’ll be happy that they get a goody and you’ll be happy that it’s good for them!

This past week we ventured to Seattle (for a family funeral) and managed to seek refuge in good food and, of course, a Healthy Highlight of the Week!  While the Downtown Westin had a warm and clean pool, certainly we could not limit the highlight to that.   It had to be something a bit more adventuresome and, ideally, outside.

I’ll quickly admit one of the highlights, although it wasn’t MY health, was watching the avid runners trek thru Seattle’s mist and rain as if the Colorado sun was shining.  Go get ‘em, Seattleites, and more power to you!   My favorite was a woman I watched swiftly run down the street, only to duck into the coffee joint where we were having our morning brew.  My attention always turns to people out doing what I love, and naturally, when I see a runner duck in for a cup of coffee (as opposed to the restroom) she has a salute from me.  I was tempted to take her picture for the highlight of the week, and it only got better when we watched her finish her coffee and immediately start running again.  It was a true coffee break!  And it must have been an espresso!  Let me just say she wasn’t chugging along afterwards – she darted down the street at a “7ish” minute pace.

So what could top that?  Well, our Healthy Highlight was venturing out to Discovery Park for a walk on the beach.  The chicks even found a few shells (which remained on the beach thanks in part to the sign warning of poisonous shell fish – red tide), but really, the healthy aspect was the magnificent walk.  The little ones were quick to point out the beautiful moss and ferns, the washed up logs, the cargo ships in the bay, and big evergreen trees that covered the hillsides.  It was an amazing city park – over 500 acres of forest filled with trails, open fields and meadows, and almost two miles of beach for walking and exploring.   It was a great way to stretch our legs after being in cars and airplanes, to experience the diverse natural amenities that Seattle has to offer, and was definitely our Healthy Highlight of the Week!

A sloppy, silly, happy hike.  What a perfect way to kick off the Healthy Hen Highlight of the Week.  This week’s highlight is a three mile trek we took through the mud.  The slops and slips provided for pure laughter -  the kind that hurts your stomach and cheeks, yet you can’t ever get enough of!  Nothing beats that happy kids’ squeal.

This past weekend, we decided we had to get outside, not just around the block, but up into the hills.  With the snow melt on the south faces, and the snow piled high on the north faces, we knew we were in for a sloppy one and sometimes that is just what the doctor ordered!  We left the gear at home and water bottles in the car, grabbed the coats and boots and decided to let em’ slop it up.  I remember the feeling of being covered in mud, the squish, the paste, the grit and I realize my kids haven’t felt it nearly enough.  Sure, the mess at the end is extra work, but with a few plastic bags in the back of the car we were ready to let em’ go.

It was good for everybody.  It was off the beaten path and outside of our routine. It was good for the soul, ours and the chicks’. So give yourself the gift of laughter – give the kids a fun, active experience that is out of the box – and see just how dirty they can get.  And don’t forget to check back in and let us know what you did for your Healthy Highlight of the Week!

Last week, I had a rare evening out with my daughter. The two of us don’t get to spend much time together without Dad and Brother, so it was a treat! We shopped for a birthday gift together, then went out to eat before our big event: pottery painting. Since it was my daughter’s night, I let her select the restaurant and wasn’t surprised when she picked a pizza chain. (I’m not a big fan of their product, but like I said, her choice.) The restaurant had recently been remodeled, and some of the changes were nice. They had nice decor, better tables, and much nicer booths than before. We took a seat in one booth and I was preparing to catch up with my girl when I noticed the other big change: Televisions were hanging from the ceiling at several locations, ensuring that everybody had a good view of at least two.

Televisions in restaurants used to be limited to sports bars, but now they seem to be popping up everywhere. I can understand wanting to go out to get pizza at a sports bar while you watch your favorite team play a game. But on this night there was no game on, only news- sports news and some network I’d never heard of. On the sports news, we kept seeing an NBA player arrested and carted off for weapons possession- again and again and again. The news channel’s talking heads were noiselessly ranting about a teen sex scandal. We couldn’t hear it, but my daughter is a very competent reader so it didn’t matter. We tried to have a conversation (and at times, it was great!) but her attention kept drifting back to the flashing TV over my shoulder. I was ready to rip them out of the wall!

Many studies say that, to be happier and healthier, we should be having meals together as a family to talk about our day. The same studies also link TVs at meal time to obesity. (I can certainly see why. It’s easy to stare at a television and mindlessly shovel food into your mouth.) But a restaurant meal should be a fun treat for everybody involved, right? In our family, eating in a restaurant is a rare treat, and we want to enjoy ourselves. Instead, the restaurant we chose decided that we should ignore each other and mindlessly shovel food into our mouths. In general, I bet that strategy sells more pizza, but in our case, the restaurant has lost a family of customers. I sent an email to the corporation and hope to hear back, but I’m not going to hold my breath that these TVs will go away. Next time we go out, I’ll be checking for televisions BEFORE we place the drink order.

Staying healthy on the road is easier than you may think!  We recently covered about 2000 miles in five days, and it required some planning when it came to feeding our family healthy food and staying active.  One of the great things about going new places can be in discovering new foods and activities, but it can also be a challenge.  With a little thought ahead of time, staying healthy can be convenient and fun.

Here are a few of the ways we try to keep on schedule and not succumb to all the fast food temptations:

Hydration: We have realized over time that hydration is vital to keeping our diets balanced.   Here in Northern Colorado we are extremely fortunate to have excellent tap water, and while I’m not one to usually buy much bottled water, we make it a priority on the road.  (Which also covers the safety issues that may arise with unpredictable winter weather.)  The more water we drink the less we are temped by soda and the better our bodies feel.

Grocery stores are a refuge: Once we started looking for local grocery stores off the highway rather than the usual fast food gig, we found they are usually pretty easy to find.  By stopping there, the chicks get food that is more nutritious, the choices are endless, and everybody gets out of the car!  The chicks can stretch their legs, and the restrooms are often cleaner than the fast food places.  As for shopping, we really focused on getting fruit, and things like yogurt, string cheese and wheat crackers.  All together, you get balanced and tasty grub that keeps the body on track.  We find that everyone maintains more energy and feels better.  Plus, you can still get some candy for your sweet-tooth and feel good eating it – at least it is still healthier than the fried foods you would likely get at a fast food joint.

Eat out and enjoy: On this last trip, we did eat dinner out every night.  But having focused our other meals on more healthy options allowed us to enjoy trying some new restaurants without the guilt.  And at dinner, we often asked for steamed veggies or salad instead of heavier side dishes.  We ended up enjoying some great places, and perhaps most importantly, the chicks are learning how they can make healthier choices while eating out.  Sometimes they even did it themselves.

In addition to the food choices, we also tried to stay active, which is hard when you are in a car 8-10 hours a day.  But here are few things we focused on:

Utilize those rest stops: For us, rest stops become a quick game of tag.  Ten minutes of running around is as necessary for the driver, the chicks, and now the toy poodle too.   We play tag and really run, and everyone has better spirits when we get back in the car!  Follow the leader is also a fun alternative and is still a great way to stretch.

Hotels with pools: Every kid clamors for pools at hotels, but we absolutely require it.  After a long car ride, it is so good for the chicks to swim, play hard and have fun.  We would get a swim in at night AND in the morning on this last trip, and it made all the difference in the world.  And perhaps in the car more than anywhere else, happy chicks = happy parents!

Fitness centers: Most hotels also have fitness centers, and for the Healthy Hen and her rooster, it is an opportunity to try out new equipment and make “road exercise” fun.  So pick something you haven’t used before, or mix up the routine a bit, and you may discover something new you can integrate into your routines at home, too!

The countdown is on and we are looking ahead to a great year.  There is just something about the sound of 2010 that is particularly strong!  So let’s talk about resolutions.  Some people are goal oriented throughout the year, and some are just not.  Somewhere between these two groups, we all seem to gather at January 1 each year and discuss New Year’s resolutions.  For some, it is a time of optimism, where each year the focus on achieving a goal leads to an accomplishment.  For others, it can be a difficult time remembering goals that were not achieved. So how can you ensure that you reach your goals in 2010?

Set yourself up for success.  Reach and trust yourself, but recognize where you are, who you are, and that establishing realistic goals will really lead to more success in the end.  Have you ever decided to join a gym and work yourself into the ground because you really mean it, that this is the year?  When did you next return?  Was it two days, two weeks, or two months?  Hey, I’ve been there.  I can recall a particularly awkward feeling after attempting a Jane Fonda workout video and waking up the next day feeling sore and humiliated!  I don’t remember how many times more I tried the video, but it wasn’t many.

Also remember that the goal CAN be a big one!  It’s not only about setting a realistic goal and achieving it, its about pushing yourself in a realistic way based on where you are.  For example, whether it is a marathon or a 5K, it begins by lacing up the shoes and making a commitment to yourself to keep moving.  It may start with walks or short runs that slowly build and increase each day.   It could be reading more to your kids or reading an hour together everyday, but it starts with just sitting down and picking up the book.  It could be walking at the lunch hour three times a week, or dusting the exercise equipment in the basement everyday that you don’t use, but just to remember it is available so you are more likely to use it next time.

Resolutions are a process.  Be committed to the process and allow yourself flexibility when the day or week doesn’t quite go the way you hoped, but don’t quit on yourself.  You and your resolution are worth the continued effort!

So what will it be for you this year?  We’d love to hear about your goals and the process along the way.  Remember to congratulate yourself for your good deeds in 2009, and carry that positive energy into 2010!

Thanksgiving is a time of reflection, food, celebration and family tradition.  But don’t forget the exercise. Our family has always focused as much on a physical activity as we have on the traditional meal.  As a child our family focused on a hike in the Colorado foothills, or running the Turkey Trot (5k and 10k).  The races are a great way to GIVE locally to various non-profits, such as your local food bank.

This year we are double-dipping on two dinners, one with extended family and one with good friends.  So our hiking this year will be limited to our neighborhood, but there is a lot to be said for that too!   A walk is something that almost everyone of any age and ability can share in, and even better, together. Whether it is a brisk 10 minutes or an extended 45 minutes, a walk away from the table and tantalizing desserts can do everyone some good.  A time to reflect, share, energize and (let’s face it) — burn off round one before you, like us, dive into round two.  If you make it out, for a hike, a race, or a neighborhood walk let us know what you see and what that break from the table did for you.  Happy Turkey Day!

We live just a few blocks away from my daughter’s elementary school, so (despite her sometimes very loud objections) we walk to class every day. I feel fortunate that we can do that, and realize not every one can. But nearly every day, I witness things that make me cringe: drivers speeding through the neighborhood, talking on cell phones, ignoring pedestrians. And what really gets me is, most of these careless drivers are parents with children in the back seat.

Imagine this: You have a small child, and you naturally want that child to be a good reader. To accomplish this goal, you keep all books and reading materials away from the child until he turns 4 1/2 and you deem him ready. Make sense? Of course not! You start early, let the child develop an interest in books, then slowly introduce new concepts and let your child soak it all in. I firmly believe that the same is true of driving. Good driving behavior is learned early and must be reinforced often! If you weave in and out of traffic, run red lights, speed, yell at fellow drivers and are a general hazard on the road, you can’t expect your child to ignore your behavior until he’s 16 and you’re ready to set a good example.

Adults, including mothers, seem to be forgetting their place as role models when it comes to driving. A scary statistic was recently released: the number of women arrested for drunk driving has increased almost 30% in the past 10 years. (Interestingly, the number of men arrested for the same crime decreased by 7.5% over the same period.) This was sadly illustrated in July of this year when Diane Schuler of New York drove 2 miles on the wrong side of the road on Taconic State Parkway, then crashed her minivan killing her 2 year old daughter, three nieces and three men in the other vehicle. Her blood alcohol level was more than twice the legal limit, and she had marijuana in her bloodstream. (To be fair, Schuler’s husband is denying that alcohol was involved and thinks she suffered a stroke of some kind. Tests are still being done.) It makes me wonder how many children are watching their parents drink and drive (without a tragic crash) and are picking up on the message that it’s okay.

Even if we aren’t drunk drivers, as parents we need to realize that our children are not oblivious to our behavior. If we are cautious, focused people who take driving seriously, they will learn that driving is a BIG DEAL.- important enough to do all by itself without phones and text messages, mascara wands and newspapers (we’ve all seen it!). If, however, we believe that our children will do as we say, not as we do, then we are contributing to the next generation of careless, reckless drivers. Let’s all give that some thought the next time we get behind the wheel with our little ones.

Many of us have experienced needing a softer or firmer mattress than our partner.  One sleeps soundly (perhaps even snoring, as if to rub it in), the other does not.  My rooster and I have gone through numerous beds the past eight years, trying to find one that works for both of us.  Eventually, it felt like neither of us got any sleep.

Finally, we found a great solution: an organic mattress with layers of latex foam, split in the middle so we can customize how soft or firm we each want “our side” of the bed to be.   It has three layers of natural latex on each side that are interchangeable, allowing versatility in the firmness.  We ordered ours from The Natural Sleep Store, which had great options for natural beds, bedding and pillows.  Although we did not initially seek it, we really appreciate that the materials are organic and natural, and still fire resistant per federal regulations despite not having chemical retardants in more common mattresses.   We like our bed so much, that after a year, we also added an organic latex topper to our chick’s bed.  She loves it.  She sleeps more comfortably and soundly through the night, and we feel good about the product.

So to those of you tossing and turning at night (unless you are the lucky one who sleeps soundly), think about a change that is natural, safe and comfortable for everyone.

Wherever you are, whether an office, classroom or social event, count the number of women in the room – and one in eight will have breast cancer in their lifetime.  If you don’t know anyone who has had breast cancer, the statistic may not mean so much, but it should.  Although it is linked to genetics, like any disease it does not know the boundaries of a genetic line.  It could be you, or someone close.

The great news is that there are things you can actively do to limit your chances of breast cancer.  This month is National Breast Cancer Awareness Month, so it is a great time to learn more and take steps to reduce your risk.  Following are some key things you can do, according to the American Cancer Society:

• Catch it before it catches you.  Do monthly self exams.  Get annual mammograms.  This is especially important for women over 40.  For women in their 20s and 30s, clinical breast exams should be done at least every 3 years.
• Eat right.  Eat a healthy diet, and try to control your weight.  Obesity raises breast cancer risk.
• Get up and Move.  Regular exercise, at least 30 minutes a day, 5 days a week, helps reduce the risk.
• Talk to you doctor.  Perhaps most important, be sure to talk to your doctor if you notice any changes in your breasts or have any other concerns.  Err on the side of caution.

Also, don’t forget to support those that support breast cancer research, education and prevention.  For example, at REI this weekend I grabbed a pair of my favorite Smartwool cycling socks, and Smartwool is giving 2% of its sales to breast cancer research.  Thanks Smartwool!

If any of you have any stories to share, or companies you know that supporting breast cancer research, be sure to let us know.