If you’re new here, you may want to subscribe to my RSS feed. Thanks for visiting!

Roger Turner has written a fabulous book for those avid cyclist in the Boston Area. “Bicycling on Boston’s North Shore” is the perfect guide for cyclists of all ages and abilities: for families with children, for university students wanting to explore off campus, and for power riders looking for a scenic workout. There are rides as short as seven miles as well as challenging itineraries approaching 50 miles.

Each chapter begins with a short introduction to the terrain to be covered, plus a description of such highlights as historic sites, great views, and essential stops—including rest rooms and ice cream parlors. Ride itineraries are concise, with mileage and landmarks provided. The guide’s ease of use is enhanced by the clear maps hand-drawn by calligrapher R.P. Hale.

ROGER TURNER has been a life-long cyclist and learned early on that seeing the world from over the handlebars of a bicycle was a great way to view life. Turner incorporated this love of cycling with a love for writing in 2002 when he wrote Bicycling with Kids in DownEast Maine, published by Nicolin Fields Publishing. He lives in Bedford, New Hampshire with his wife, and their two children.

Swimming, hiking, biking, karate, pilates? What makes you excited to exercise?  Research shows that if you enjoy what you are doing for fitness, you will stay at it longer, work at it harder, and determine to set that time aside for that activity. There is nothing more emotionally and physically draining than dreading your exercise routine.

Find Fun in your workout. Here’s a few tips to get you started.

• Find activities you enjoy. Try a new class at local community centers or gyms.

• Use a personal trainer to help design an individual program that will help you meet your goals.

• Be creative. Walking a few blocks to work or to the store, standing instead of sitting, take the stairs instead of the elevator, getting up to stretch and move all count toward activity.

• Set a goal of exercise for 30 minutes a day.

• Consider starting a walking club in your neighborhood or work place.
• Finding a training partner will hold you accountable.

• Incorporate exercise at home between innings or at commercial breaks (if you have to watch TV). How many sit-ups can you do in a two-minute commercial break?

Look for fun ways to stay active. What do you do?

Squeezing your self into a diet plan created by someone else to fit the masses of people is a plan for failure. Each of us are different. Our physical appearance attest to that fact of uniqueness. Our bodies also differ in the way we function on the inside. We use  the food we ingest differently. Even how we get the food to our stomachs in the mechanical phase of ingestion is different. Some of us use the food right away while others store it for later use. For these reasons don’t squeeze into the one of a kind diet plan that will show results on a short term basis but in the long run can lead to health issues. The roller coaster of dieting is the prime result of people trying to do make their body do something that personally won’t work for them.

The perfect night’s sleep is everyone’s dream but few actually achieve it on a regular basis. These simple steps could be the key to your perfect night’s sleep.

1. Before Bedtime
Establish a bedtime ritual to wind down and stick to it. Get in the habit of doing the same activities 30 minutes before you climb into bed.  A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation.  Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

2. Avoid Stimulants
Stay away from tobacco, caffeine, alcohol, and sugar, particularly in the afternoon and evening.  Don’t eat anything two hours before bedtime unless you need a protein snack to deal with a low blood–sugar problem.

3. Sleepy time Snacks
There’s a reason everyone wants to take a nap after that big Thanksgiving meal. Turkey is loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep. Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, and tuna—all good foods to eat in the evening.

4. Consider Vitamins
Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement along with at least 200 mg of vitamin C is sleep insurance. A calcium/magnesium supplement can also be effective for relaxing tense muscles.

5. Helpful Herbs
A cup of chamomile tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.
St. John’s wort enhances both serotonin and melatonin which helps you stay in deep sleep longer.

6. Expend Energy
A walk, a run, working out at the gym—they all produce endorphins, which help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.

7. Create a Sleep Sanctuary
Make your bedroom a quiet place Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.


References:  http://www.tasteforlife.com/content/default.asp?artid=1127&title=7_Natural_Ways_to_Sleep_Better

Your Health Spring/Summer 2008 Volume 13, Number 2   

I am a self proclaimed ‘Health Nut’. I do my best to eat healthy, exercise, and educate my mind by reading how to be even more of a ‘Health Nut’.

How does that translate to how others view me? They see me as a fanatical nut case.

Do I mind? Sometimes. But I see how this translates to my family’s health and I am energized to become even healthier.

I have only heard the comment that others say about me in a negative light. I have not been lucky enough to hear it like others.  I have enjoyed these same people that will cut into my healthy living as a joke come to me privately with questions. People are truly looking for help and a personal success story is a bigger headline than any magazine can offer. I am here to help motivate others to take the journey of being a health nut for themselves, their family, and others.

What do you think?

Summer is right around the corner but now is the time to bring out that sunscreen. The Great Outdoors gave us the desire to get outside but don’t be foolish and go out without some degree of protection for our skin. We want the wonderful benefits of Vitamin D which is made in our bodies while being in the sun but we don’t want to get a sunburn. Sunburns hurt not only because they cause physical pain but they are actually damaging our skin and can lead to serious problems. When buying a sunscreen you will want to look for some active ingredients. Get a pen because you won’t remember these names at the store.

1. Ethylhexyl Methoxycinnamate
2. Benzophenone-3
3. Butyl Methoxydibensoylmethane

These ingredients protect you against the UVB rays of the sun but also against the UVA rays. The SPF label on sunscreen products only tell you about the UVB protection. The government has not yet set up a labeling system for UVA protection.

One last thought, the difference between SPF15 and SPF30 is only the length of time you can be outside until you need to apply more sunscreen. SPF30 does not mean it is stronger!

Here are several possible reasons why the rate of skin cancer is increasing so rapidly.

1. We have less ozone to protect us from sun exposure.

2. Young people are tanning more.

3. Tanning beds are being used more than ever, especially by the younger generation.

4. Sunscreens lacking full UVB and the important UVA protection.

5. Not using enough sunscreen, being too stingy when applying the sunscreen.

6. Not putting it on 20 minutes before going out into the sun.

7. Forgetting to reapply every 2 hours.

8. Not wearing protective clothing, e.g. wearing a hat to cover face, ears and neck.
We need to be outside but we need to be there using our God given sensibilities.

I market a product called Daytime Protective Emulsion   made by Usana. It is a great moisturizer with all the active ingredients listed above to protect you in the sun.

This is simply delicious. Any soup from Deb is fantastic. You can vary the quantities according to your taste. Enjoy!

1/2 pound cooked ground beef or use left over steak or roast cut into bite size pieces
2 celery ribs, thinly sliced
1/3 cup chopped onion
2 Tablespoon olive oil
1/3 cup chopped green pepper
1 can diced tomatoes,  do not drain (28 ounce)
3-5 zucchini, cubed
2 cups water
1 ½ teaspoon Italian seasoning
1 teaspoon salt
Pepper to taste
Shredded Parmesan cheese as garnish (optional)

In large stock pot cook onion, celery, and green pepper in oil until tender. Stir in tomatoes, water, seasonings, and beef. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Garnish with Parmesan cheese if desired. Serves 6