THIS MIGHT JUST BE THE NEXT STEP IN OUR WEIGHT LOSS PROGRAM...OR NOT!
Body Beautiful From the Inside-Out Make a Healthy Diet Your Beauty Secret
-- By Becky Hand, Licensed & Registered Dietitian
Make a promise to your skin today to keep it nourished and rejuvenated from the inside out! Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.
• Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water—NOT soda and fruit drinks—the skin cells rejoice! Aim for six to eight glasses every day.
• Limit alcohol.
• Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin’s overall health. Enjoy one or two cups per day.
• Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
• Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process.
Check out the chart below for the top ten nutrients that provide beauty benefits.
Nutrient Beauty Benefits Food Sources
Vitamin A Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control. Yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
Vitamin C Helps counter the effects of sun damage, smoking exposure, and pollution. Assists in collagen production, giving skin strength and elasticity. Broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables
Vitamin E Helps counter the effects of sun damage, smoking exposure, and pollution. Improves skin texture and helps prevent wrinkles. Almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables
Biotin Helps produce nails, skin, and hair cells.
Deficiency can cause dermatitis and hair loss. cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal
Niacin Smoothes dry, flaky skin. Meats, pork, poultry, fish, legumes
Selenium May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure and pollution.
Produces healthy skin cells. Whole-grain products, seafood, meats, eggs
Copper Forms elastic fibers that support the skin structure. Meats, nuts, seafood, dried beans and peas
Zinc Can help control oil production and reduce acne lesions.
A deficiency can bring on acne. wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs
Essential Fatty Acids Helps produce the skin’s healthy, natural oil barrier.
Lubricates skin. A deficiency can result in white heads and inflammation. Cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
Antioxidants Anti-inflammatory properties protect the membranes of skin cells. Green tea, blueberries, blackberries, strawberries
The real secret to beauty is no secret at all. Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out. It is the first step to soft, supple skin and a glowing, radiant you!
Sunday, May 31, 2009
Friday, May 29, 2009
TIP OF THE DAY - SATURDAY
IT'S SATURDAY! ENJOY IT. DON'T STRESS ABOUT WHAT SHOULD BE DONE BUT DIDN'T GET DONE AT WORK OR AT HOME LAST WEEK. I have learned today that I broke (fractured) a couple bones in my foot. My foot is now in a "BOOT" until next Thursday when I see the orthopedic surgeon. On the way home from the doctor's office all I could think about was all the things I can't do with this stupid boot on and how there are so many things I need to do this weekend. Then I saw this article and it made me think. There is always going to be things that need to be done whether it is paperwork at the office, or dishes to wash at home or floors to mop or laundry to be done. So let's not let those little things turn into big issues that might just cause weight gain. I am going to spend most of tomorrow in my chair with my foot up and I am not going to feel guilty about it.
Too Much Work Can Pack On the Pounds
Overtime May Add More to Your Waistline than Your Wallet
-- By Rebecca Pratt, Staff Writer
Do you have a schedule that requires you to work more than forty hours per week, leaving you exhausted at the end of every workday? If so, go weigh yourself. If the number on the scale is higher than you believe it should be, you can probably blame your busy schedule for contributing to your excess weight.
Work can add weight—that’s the conclusion of a new Finnish study involving 9,000 Helsinki city employees, ages 40 to 60. University of Helsinki researchers found that weight gain was especially likely for individuals who must balance demanding jobs with the hectic requirements of family. In the study, a fourth of the women, along with 19 percent of the men, reported that they had gained weight the previous year. Strongly associated with weight gain was work fatigue.
The study identified two basic risk factors that seem to lead to weight gain: (1) consistently working beyond the standard 40 hours per week, and (2) consistently experiencing feelings of work fatigue.
The first factor, particularly high among women, involved those participants who expressed dissatisfaction with how they were able to combine paid work with family life.
The second factor involved participants who agreed with three or more of these statements:
• My work is definitely too stressful.
• I feel like I'm totally exhausted.
• I feel totally worn out after a day at work.
• I feel tired in the morning when I have to get up and go to work.
Researchers concluded that both risk factors involve work fatigue or burnout—conditions that may tempt workers to soothe midday stress by turning to vending machine treats, scarfing down fast food, and skipping exercise because they lack both time and energy.
Take a break from your television for a week
• Look for areas of your life to simplify or consolidate. For example, can you set aside a day to run all (or even most) of your errands, saving time and gas?
•
• Evaluate your work schedule and tasks. See which items require some overtime, and then try to plan one or two days to consciously work overtime to accomplish those tasks. You may still be working long hours, but you’ll have some control over your schedule.
•
• Take a good hard look at your job. Is it a good fit for you? While we all have areas of dissatisfaction in our work, it’s generally not normal to be continually exhausted at the end of the day. When we’re well suited to our work, we should enjoy it much of the time.
Too Much Work Can Pack On the Pounds
Overtime May Add More to Your Waistline than Your Wallet
-- By Rebecca Pratt, Staff Writer
Do you have a schedule that requires you to work more than forty hours per week, leaving you exhausted at the end of every workday? If so, go weigh yourself. If the number on the scale is higher than you believe it should be, you can probably blame your busy schedule for contributing to your excess weight.
Work can add weight—that’s the conclusion of a new Finnish study involving 9,000 Helsinki city employees, ages 40 to 60. University of Helsinki researchers found that weight gain was especially likely for individuals who must balance demanding jobs with the hectic requirements of family. In the study, a fourth of the women, along with 19 percent of the men, reported that they had gained weight the previous year. Strongly associated with weight gain was work fatigue.
The study identified two basic risk factors that seem to lead to weight gain: (1) consistently working beyond the standard 40 hours per week, and (2) consistently experiencing feelings of work fatigue.
The first factor, particularly high among women, involved those participants who expressed dissatisfaction with how they were able to combine paid work with family life.
The second factor involved participants who agreed with three or more of these statements:
• My work is definitely too stressful.
• I feel like I'm totally exhausted.
• I feel totally worn out after a day at work.
• I feel tired in the morning when I have to get up and go to work.
Researchers concluded that both risk factors involve work fatigue or burnout—conditions that may tempt workers to soothe midday stress by turning to vending machine treats, scarfing down fast food, and skipping exercise because they lack both time and energy.
Take a break from your television for a week
• Look for areas of your life to simplify or consolidate. For example, can you set aside a day to run all (or even most) of your errands, saving time and gas?
•
• Evaluate your work schedule and tasks. See which items require some overtime, and then try to plan one or two days to consciously work overtime to accomplish those tasks. You may still be working long hours, but you’ll have some control over your schedule.
•
• Take a good hard look at your job. Is it a good fit for you? While we all have areas of dissatisfaction in our work, it’s generally not normal to be continually exhausted at the end of the day. When we’re well suited to our work, we should enjoy it much of the time.
TIP OF THE DAY - FRIDAY
I NEVER THOUGHT ABOUT THIS BUT TAKE A MINUTE TO READ AND THING ABOUT YOUR EXERCISE ROUTINE...IS IT HELPING OR HURTING?
No Pain = BIG Gain Is Your Exercise Program Wearing You Out?
-- By Jen Mueller, Certified Personal Trainer
We’ve all heard that a combination of diet and regular exercise is the best way to lose weight and keep it off long term.
For some of us, common sense dictates that the more you work out—and the higher the intensity—the better. But that’s not necessarily true. Even if you’ve gradually increased the intensity, duration and/or frequency of your workouts, you can still run into problems.
Have you noticed that your workouts suddenly feel harder than before, even though you haven’t changed anything? Do you feel like you are losing ground, even though you’re working hard? If so, you may be overdoing it.
The cause of overtraining is simple. You’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much. Here are some common symptoms of overtraining:
• Feeling tired, drained, and lacking energy
• General body aches or mild muscle soreness
• A decrease in performance
• Inability to complete workouts
• Headaches
• Insomnia
• Lack of motivation
If you have been overtraining, it’s not too late to get back on track! Follow these three steps:
1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.
2. Get plenty of sleep and make sure you’re eating well, particularly during this recovery period. Focus on getting adequate amounts of protein, complex carbohydrates, and lots of fruits and veggies.
3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.
Here are some simple things you can do to avoid overtraining and burnout:
• Use common sense! Work out less on days when you’re not feeling up to it. Schedule at least one or two rest days per week.
• Incorporate a variety of activities into your exercise program. Or, if there is one thing you really enjoy, mix up your routine. Add speed or distance, increase the incline, or change your route.
• Don’t do too much, too soon. Some people take the “all-or-none” approach, going from a sedentary lifestyle to exercising for 45 minutes or more, 5-6 days per week. At this rate, exercise doesn’t make you feel good like everyone says it will.
• Take care of yourself. Make sure you are eating a well-balanced diet, and getting adequate sleep. Allow for flexibility in your program. If you’re planning to walk and its 110 degrees outside, think about exercising in water, or at least avoid the heat of the day. If you’re not feeling well, give yourself a break—no guilt allowed. Exercise should make you feel refreshed and energized—not exhausted.
No Pain = BIG Gain Is Your Exercise Program Wearing You Out?
-- By Jen Mueller, Certified Personal Trainer
We’ve all heard that a combination of diet and regular exercise is the best way to lose weight and keep it off long term.
For some of us, common sense dictates that the more you work out—and the higher the intensity—the better. But that’s not necessarily true. Even if you’ve gradually increased the intensity, duration and/or frequency of your workouts, you can still run into problems.
Have you noticed that your workouts suddenly feel harder than before, even though you haven’t changed anything? Do you feel like you are losing ground, even though you’re working hard? If so, you may be overdoing it.
The cause of overtraining is simple. You’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much. Here are some common symptoms of overtraining:
• Feeling tired, drained, and lacking energy
• General body aches or mild muscle soreness
• A decrease in performance
• Inability to complete workouts
• Headaches
• Insomnia
• Lack of motivation
If you have been overtraining, it’s not too late to get back on track! Follow these three steps:
1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.
2. Get plenty of sleep and make sure you’re eating well, particularly during this recovery period. Focus on getting adequate amounts of protein, complex carbohydrates, and lots of fruits and veggies.
3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.
Here are some simple things you can do to avoid overtraining and burnout:
• Use common sense! Work out less on days when you’re not feeling up to it. Schedule at least one or two rest days per week.
• Incorporate a variety of activities into your exercise program. Or, if there is one thing you really enjoy, mix up your routine. Add speed or distance, increase the incline, or change your route.
• Don’t do too much, too soon. Some people take the “all-or-none” approach, going from a sedentary lifestyle to exercising for 45 minutes or more, 5-6 days per week. At this rate, exercise doesn’t make you feel good like everyone says it will.
• Take care of yourself. Make sure you are eating a well-balanced diet, and getting adequate sleep. Allow for flexibility in your program. If you’re planning to walk and its 110 degrees outside, think about exercising in water, or at least avoid the heat of the day. If you’re not feeling well, give yourself a break—no guilt allowed. Exercise should make you feel refreshed and energized—not exhausted.
Thursday, May 28, 2009
TIP OF THE DAY - THURSDAY
I THINK IT IS TIME TO TALK ABOUT PLATEAUS AGAIN. SORRY, BUT WE ALL HAVE THEM OR WILL HAVE THEM.This has some good information.
Plateau Busters - Part 1 Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Fitness Instructor
We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.
Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.
But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!
1. Make sure you are following your SparkPeople nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.
In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.
2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.
These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.
3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.
4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
Plateau Busters - Part 1 Eat the Right Nutrients at the Right Times
-- By Nicole Nichols, Fitness Instructor
We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.
Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.
But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!
1. Make sure you are following your SparkPeople nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.
In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.
2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.
These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.
3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.
4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.
Wednesday, May 27, 2009
Useful Website, I Hope
I just came across a website mypyramid.gov that has a food/exercise tracking page. Go over to the left-hand side of the homepage and click on "MyPyramid Tracker" You need to create a login & password, but it's private that way. The website also analyzes what & how much you eat for its nutritional value, so you can see where you're doing well and where you need to improve.
Tracking food/calories has been my biggest struggle, hence the eating too much and not losing any weight. I've tried writing it down on a piece of paper, using Sparkpeople, using a program on my PDA, and making my own excel type spreadsheet on my computer. I've failed miserably with all attempts so far. I haven't used this one yet (just found it tonight), but I thought I'd pass it on. I'm sure there's lots of useful information on there even if you're not using it to track calorie intake.
Good luck to everyone and keep up the great work.
Tracking food/calories has been my biggest struggle, hence the eating too much and not losing any weight. I've tried writing it down on a piece of paper, using Sparkpeople, using a program on my PDA, and making my own excel type spreadsheet on my computer. I've failed miserably with all attempts so far. I haven't used this one yet (just found it tonight), but I thought I'd pass it on. I'm sure there's lots of useful information on there even if you're not using it to track calorie intake.
Good luck to everyone and keep up the great work.
Tuesday, May 26, 2009
THIRD WEEK OF MAY WEIGH INS
WE DID GREAT FOR HAVING A LONG WEEKEND! Pat yourself on the back considering all the beautiful summer like weather and barbecue time we all did great this last week;
Here is how it breaks down:
Liisa down 1.4 pounds
Sarah down 1.5 pounds
Becky stayed the same
Eileen stayed the same
Joleane stayed the same
Elizabeth stayed the same
Yvonne down 1 pound (of course she was up 1 pound the week before)
Le's keep up the good work and remember just 7 weeks till our camp out!
I for one can't wait to party and see everyone.
Here is how it breaks down:
Liisa down 1.4 pounds
Sarah down 1.5 pounds
Becky stayed the same
Eileen stayed the same
Joleane stayed the same
Elizabeth stayed the same
Yvonne down 1 pound (of course she was up 1 pound the week before)
Le's keep up the good work and remember just 7 weeks till our camp out!
I for one can't wait to party and see everyone.
TIP OF THE DAY - WEDNESDAY
HERE'S A DOZEN SUMMER IDEAS THAT MIGHT GET YOU UP AND GOING. I got these from an email as part of an LDS newsletter. There were a total of 21 but for me these were the best and some I thought I might enjoy doing.
If you're like most people, you are planning to launch your summer with the best of intentions. But like that candy bar in the glove box, the sweet summer memories that were your priority can quickly melt in the slow, hot days of the season. Luckily, with a little planning and some great ideas, you can make this summer the best ever.
Even if money is tight, there are still plenty of ways to have an exciting summer. In fact, the best summer memories are often made up of small, simple pleasures.
1. Take a Hike Being outdoors is like owning a pet - there's just something healthy about it. It feels great to get back to nature, so while the weather is nice, why not explore some of the wonderful parks, trails, and reserves near your home?
2. Read a Biography Books are an easy vacation you can fit under your arm. They are distractions our tired brains love, and there are few things as gripping as a good biography.
3. Go on a Field Trip Remember the time you were reading about the art museum that wasn't far from your home? Summer is the perfect time to explore all that your community has to offer.
4. Sleep Outside Most of us have fallen asleep outdoors a few times in our lives, or at least slept with the window open.
5. Take a Dip Studies show that 86 percent of all the swimming you'll do in your life is completed before you're twenty years old. And most of that was done in the summer. Make this the summer of swim. Visit the community pool, or better yet, take a trip to the ocean or a nearby lake!
6. Have a Yard Sale Yard sales are a great way to get organized and cleaned up before the school year starts. Get your kids involved and let them earn some money. They may not want to give away some of their toys, but they might be interested in selling them.
7. Attend a Concert in the Park Many cities host a series of free concerts during the summer months, often with a wide variety of music from Celtic to bluegrass to classical. So grab a blanket or a lawn chair, pack a picnic, and sit back and enjoy!
8. Attend a Festival During the summer months, festivals are everywhere. So grab the kids and spend the day learning about the food, crafts, history, music, and dance of another culture.
9. Shop at a Farmers' Market Local farmers' markets are overflowing with fresh, delicious fruits and vegetables. Go to localharvest.org or farmersmarket.com to find a farmers' market near you.
10. Pick Fresh Fruit You can also enjoy the bounty of summer by going to the farm yourself to gather juicy strawberries or plump blueberries right from the field. Later in the season, try picking peaches or apples from a local orchard. Check pickyourown.org to see if there is a kid-friendly farm in your area.
11. Attend a State or County Fair A great event for the whole family, local fairs usually have carnival rides, games, food, entertainment, competitions, crafts, and displays. It's the perfect way to celebrate your local culture.
12. Go Stargazing Warm summer nights are perfect for stargazing. You can make it as simple as admiring the stars in the night sky. Find a secluded area near your house that has less light pollution so you can enjoy the full glory of the night sky. Go to stardate.org for lots of tips and a weekly calendar of celestial events.
If you're like most people, you are planning to launch your summer with the best of intentions. But like that candy bar in the glove box, the sweet summer memories that were your priority can quickly melt in the slow, hot days of the season. Luckily, with a little planning and some great ideas, you can make this summer the best ever.
Even if money is tight, there are still plenty of ways to have an exciting summer. In fact, the best summer memories are often made up of small, simple pleasures.
1. Take a Hike Being outdoors is like owning a pet - there's just something healthy about it. It feels great to get back to nature, so while the weather is nice, why not explore some of the wonderful parks, trails, and reserves near your home?
2. Read a Biography Books are an easy vacation you can fit under your arm. They are distractions our tired brains love, and there are few things as gripping as a good biography.
3. Go on a Field Trip Remember the time you were reading about the art museum that wasn't far from your home? Summer is the perfect time to explore all that your community has to offer.
4. Sleep Outside Most of us have fallen asleep outdoors a few times in our lives, or at least slept with the window open.
5. Take a Dip Studies show that 86 percent of all the swimming you'll do in your life is completed before you're twenty years old. And most of that was done in the summer. Make this the summer of swim. Visit the community pool, or better yet, take a trip to the ocean or a nearby lake!
6. Have a Yard Sale Yard sales are a great way to get organized and cleaned up before the school year starts. Get your kids involved and let them earn some money. They may not want to give away some of their toys, but they might be interested in selling them.
7. Attend a Concert in the Park Many cities host a series of free concerts during the summer months, often with a wide variety of music from Celtic to bluegrass to classical. So grab a blanket or a lawn chair, pack a picnic, and sit back and enjoy!
8. Attend a Festival During the summer months, festivals are everywhere. So grab the kids and spend the day learning about the food, crafts, history, music, and dance of another culture.
9. Shop at a Farmers' Market Local farmers' markets are overflowing with fresh, delicious fruits and vegetables. Go to localharvest.org or farmersmarket.com to find a farmers' market near you.
10. Pick Fresh Fruit You can also enjoy the bounty of summer by going to the farm yourself to gather juicy strawberries or plump blueberries right from the field. Later in the season, try picking peaches or apples from a local orchard. Check pickyourown.org to see if there is a kid-friendly farm in your area.
11. Attend a State or County Fair A great event for the whole family, local fairs usually have carnival rides, games, food, entertainment, competitions, crafts, and displays. It's the perfect way to celebrate your local culture.
12. Go Stargazing Warm summer nights are perfect for stargazing. You can make it as simple as admiring the stars in the night sky. Find a secluded area near your house that has less light pollution so you can enjoy the full glory of the night sky. Go to stardate.org for lots of tips and a weekly calendar of celestial events.
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