A Change Is Gonna Come ...

Wow, where does the time go? Just when I think I've got a spare moment, it's gone. I have been working hard at Examiner and other gigs, and have seriously neglected this site, which is tragic because this truly represents why I do what I do. And there are no restrictions here! I can write in first person! Forget about word count! Curse if I want to! (*GASP*) Come on, those of you who know me know I can curse a sailor under a table straight out of bed. Be myself!

Wait, what was that last one? Oh, yeah. Be myself.

And there's the crux of it. Crazy as it may sound, I've been soooooo busy lately that I sort of forgot to do that. The simplest thing in the world. When I started this blog a few years back, it was for a couple reasons. First and foremost, it was to communicate the changes I was going through and, as a verrrrry close second, to help others who had given up on health and fitness. I wanted to show people that there is a better way to go through life than zooming through a drive-thru window or sitting on your ass (does that count as cursing?) and watching sports instead of actually getting up and playing them.

Like many work at home moms, my day is never done. No, that's not a plea for sympathy. Believe me, I could use it, but I have other things to deal with. The point is that I am continually juggling multiple deadlines, in addition to homework supervision, menu planning, grocery shopping, church activities, laundry, etc., etc., etc. Factor in the schedules of the other three members of my family, other numerous obligations, and the stress that has come from our world's financial meltdown and how it's affecting our household, and it's a lot to handle. I feel like I'm stuck in a hole right now and I need to get out of it. Fast. I find one of the easiest ways to deal with it all is to just work my ass off. (oops, cursing again) So that's all well and good when the paychecks roll in. Except I've been neglecting something: Being myself.

So ... with a much-needed break in my schedule, I am taking this week to give my blog a serious makeover. It may take more than a week. But that's fine. I want to do it right and if it takes a little longer, it's worth it. Speaking of what I want:

• I want to provide good, solid information that everyday people will find interesting and useful.
• I want to create a community of people who have both succeeded and failed at living a healthy lifestyle and see how we can help each other.
• I want to share my (eyebrow-raisingly intimate) love for food and demonstrate that it's not a crime to indulge once in a while. Some of the buzz words around here are "sometimes foods" and "all things in moderation." Life is not an all or nothing choice. Just be smart. You can make substitutions. You don't have to agonize. You can eat a smaller portion. Or you can just have the damn brownie, enjoy it, and hit the treadmill later. No. Big. Whoop.
• I want to gain momentum as I get myself back on track, too. It's been a while since I've exercised regularly. I'm not gaining, but I'm not where I want to be, either. I have dedicated so much time and energy to earning income that I've just let that slide. And I miss it. But every day that goes by, it becomes more of a routine to look past the treadmill and find something else to do. I want to feel that encouragement again and get back to the point where I wouldn't dream of a day without doing at least something to burn a calorie.
• And most of all, I still want to show others that a healthy lifestyle is possible. For all of us. Myself included.

I have had numerous ideas for this blog over the past several months and haven't made time to write about them or implement them. But that's going to change. I'm hoping to not only get back on a regular writing schedule, but make some major changes in the look of the blog as well. It's something I've wanted to do for a long time but just haven't made time for.

That ends today. Like Sam Cooke sang, A Change Is Gonna Come, and here's hoping it will be better than ever.

No, I'm Not Ignoring You!

I know ... it's been such a long time since I've posted anything here on Family Fitness Files. I have been concentrating on my work as the Boise Healthy Living Examiner. However, now that I am pretty well established there, I plan to update my blog a little more regularly. While I am reworking much of my FFF material for Examiner and you will read most of my health-related content there, Examiner discourages articles written in the first person. Work is slowing down for the time being, so I should have a little more time to work on some of those more personal posts. Look for a "ranticle" coming up soon regarding back to school shopping and body image.

Feel free to stop by both places as often as you like. You can subscribe to both feeds, and leave comments.

Take A Lap

A family bike ride can be a great way to spend time together and get some exercise, but with younger children, you often alternate between worrying about their safety on city streets and waiting for them to catch up. It can put a real damper on the whole event and ruin the outing. But before you scrap your plans, consider riding your bikes at a local school. We love to ride our bikes on the high school track a few blocks from our house. Always check to make sure there aren’t any rules against riding your bikes on the track, and that there are no events scheduled. And be extra courteous to anyone there to run/walk on the track. Our rule is that we give runners "two lanes" on either side, and always say "on your right" (or left) when we pass. The track is usually softer than the street—excellent if you have inexperienced riders who might wipe out—plus, there are no cars to worry about, and everyone can go safely at their own pace. You can make it even more fun by breaking into pairs and racing each other, even do a relay. It’s easy to keep track of how far you’ve gone, since four laps equal a mile. An added bonus of using the track is that it usually surrounds a football field. If the younger kids get tired of riding, they can run around on the football field or bleachers and you can still keep an eye on them. Be sure to pack plenty of water, load up on sunscreen, and of course, ALWAYS wear your helmet!

BBQ Re-Do

When the weather warms up, we love to barbecue. One of the challenges I face is that I love the taste of it all so much that I have a hard time controlling myself. I just want to eat everything! Recently, I started making mini burgers instead of regular sized burgers. I take two pounds of lean ground beef and add a little Montreal Steak Seasoning and some bread crumbs. I get about 16 mini burgers out of this. Not only is it built-in portion control, but they cook a lot faster. And you can eat two without feeling like you have to unzip your pants! My daughter is not a big meat eater and will rarely finish a regular sized burger. So these are perfect for her. (She still doesn't finish a whole one, but at least she doesn't waste as much!) For buns, I use dinner rolls. I set out the usual fixin's: cheese, lettuce, tomato, pickle, and red onion. They are delicious and everyone loves them. It's a great way to save a little money when you're having a party, too.

Games & Grooves

Looking for something fun to do this Friday or Saturday night? Maybe you’d like to plan a get-together but are feeling the pinch in this economy. You’re not alone. One of our favorite activities is to hold a Games & Grooves party. It’s fun with just the four of us, but even more fun with friends over. The format is really simple: food, games, dancing.

We start with dinner, usually a selection of cold cuts and cheeses, a sliced baguette, and loads of fresh fruit and veggies. Everyone can bring something to share, just make sure it’s simple. If you want to be decadent, add dessert. I like to make truffles—I know, wait! They’re high fat and high calorie, BUT, they’re small and I only make a few. Just enough for that little something sweet at the end of the meal, but not the same as eating a giant slab of three-layer chocolate cake! It usually comes out to one or two per person and no leftovers to wolf down after the party.

The great thing about this type of “dinner” is that you can grab a little something and then go back to the main activities: games and grooves. If we have a crowd, there’s usually a football game going on outside. Or baseball. Or Frisbee. In cold weather, we might skip this part and gather for dominoes or cards. But one of the highlights of Games & Grooves is the old school Atari that I grew up with. We love to play arcade games, and they’re fun for all ages.
Again, I know—wait! No, it’s not just an excuse to sit and play video games. Only two people can play Atari at the same time, so I also put on some mix CDs and if you’re not playing Atari, you’re dancing to the music. Hence, the Grooves part.

See how it all works together? This is a really fun way for everyone to come together, enjoy each other’s company, burn off some energy and just have a good time. I use a lot of music from when I taught aerobics and I love trying to teach my kids the steps. (Seriously, is any song better than Madonna’s “Holiday” for doing the Grapevine? My kids hear it come on and line up behind me.) And I love watching them to see their dance moves.

Now, most people don’t have an old Atari gaming system lying around. A lot of you might have a PlayStation, Nintendo or a Wii. And that’s fine. You can still integrate those games into your healthier lifestyle with no problem, especially Rock Band or Wii Fit. Just make sure you’re still getting plenty of physical activity and everyone keeps moving.

I almost forgot to mention the BEST part of Games & Grooves: you will spend most of the night LAUGHING your head off. They say it’s the best medicine. In any economy. So make some memories this weekend and have fun with your own Games & Grooves party!

Safety First!!

The weather is finally warm and you’re ready to head outdoors and have some family fun. Did you lock the house before you left? Turn off the stove? Buckle up when you got in the car? Great, but before you head out to the park or a nature trail, you’ll also want to make sure that everyone has the proper safety equipment for whatever activities you’re planning to do. So plan a trip to your local sporting goods store first to check out what’s new.

If you’re looking to save some money and don’t mind buying something used, try http://www.playitagainsports.com/, or look online at http://www.craigslist.org/about/sites or http://www.freecycle.org/.

Safety equipment includes helmets if you’re going to be cycling or skateboarding, knee and elbow pads for skating, shin guards for soccer, life vests and water wings for aquatic activities, mouth guards for various sports, and don’t forget a cup for your boy if he’s playing contact sports. (Pretty sure you’ll want to buy mouth guards and cups new, though!)

You can always ask the sales staff about each product to ensure that you’re getting the proper equipment for each family member. But in case you’re looking to save a little money and buy something used, some good general guidelines include choosing equipment that fits snugly, but not so tight that it is uncomfortable, and replacing equipment as it is outgrown or begins to show signs of wear.

With bike helmets, look for a seal of approval from the Consumer Product Safety Commission (CPSC), or American National Standards Institute (ANSI). Be sure they sit flat on your head and don’t scoot back, and that you have proper visibility. You can adjust the fit with the foam sizing pads that come with the helmet. And parents: be a good example and make sure you wear your helmet, too!

Just a little preparation ahead of time can save you a lot of hurt down the road and keep everyone in the game.

Let It Grow

I started out last week with a flurry of new ideas for blog posts, and then mid-week I came down with a case of the cruds: sore throat, achy head and neck, fatigue. With a busy schedule, blog posts had to wait until I could recover. But it’s a new week and I’m feeling much better, so here we go.

My first topic this week is the physical and nutritional benefits of gardening. Now that most of us are enjoying spring weather, the time is right to think about planting a garden. You don’t have to sacrifice a large portion of your yard. Even if you live in an apartment or condo, you can still use containers to grow your plants, or look for a community garden in your area. Tending a garden as a family accomplishes several things: First, it provides wholesome food to feed your family, which can also save time, money and gas, since you don’t have to make that trip to the store when you need a few tomatoes for a recipe. Second, it can be a great workout. Pulling weeds and digging in the soil can increase your heart rate and strengthen yoru arms and back. And finally, it gives each member of the family a chance to contribute to a group project.

Homegrown produce always tastes best! By growing your own, you will know exactly which products were used on your fruits and vegetables. Kids love to “get dirty” and can help by putting plants in the ground and watering. And don't forget the physical benefits: A 150-pound person can burn 286 calories by gardening for an hour.

A garden can also be a source of pride. Even young children can literally see the fruits (or veggies, or even flowers) of their labors and say, “I helped create that!” Taking care of something and watching it grow and prosper carries over to other lessons in life. Besides, at the end of a warm summer day, there is nothing like sitting on the back porch and enjoying a bowl of homegrown strawberries with your family.

Hypereating

Have you heard about the “conditioned hypereating” theory? (Check the link section.)

Dr. David Kessler of UCSF suggests that millions of us can’t resist foods that are bad for us because we are slaves to the pleasure-inducing combination of fat and sugar. And because many foods that are marketed as “healthy” simply replace fat with more sugar, we wind up wanting to eat even more, our bodies can’t metabolize the sugar so it turns into fat, and we’re right back where we started. Thank you, makers of “light” ice cream everywhere.

It’s not major news that food can be addictive, just like alcohol, nicotine, and other drugs. Look at our obesity rate: we didn’t get this way because overeating is a challenge. The difference is that even at the height of addiction, any logical person can see the reason to stop drinking, smoking or taking drugs: your body doesn’t need that stuff. But you can’t stop eating. The key is retraining your brain to resist those foods that are so unhealthy.

One way you can do this is to stop buying it in the first place. If I don’t put the cookies in my shopping cart, I don’t have them in the pantry later when I’m bored and looking for a snack, hungry or not. So I might eat an apple or a banana, a piece of cheese or some turkey instead.

Of course, absence makes the heart grow fonder, and over time, if I really want that cookie, I’ll go to the store to get it. A little indulgence once in a while is fine, and it keeps us from going on a binge. So here’s another trick: buy or make a single serving. Just buy one cookie from your grocery’s bakery department, instead of a big bag that you will inhale in no time flat.

Or make one of my family’s favorite desserts: parfaits. We’ll layer pudding, whipped cream, and cake, cookie or brownie pieces in a tall sundae glass. You can also use fruit or granola. Get creative. The kids love it because it looks like a fancy treat. I love it because there are no leftovers to tempt me the next day. It helps when I can say, “I had it, I enjoyed it, and now I can burn it off.” And my craving has been quashed.

Finally, recognize that no food should be off-limits. Just enjoy it in moderation. Put a portion on a plate or in a bowl and then put the package away. It’s a lot easier to stop eating those chips when the bowl is empty, even if you know there’s ¾ of a bag left in the pantry. Seeing the portion size makes you feel satisfied faster, so you’re less likely to gorge.

Cola Wars

I'll admit it: I have a love/hate relationship with diet soda. On the one hand, it's a calorie free way to quench my thirst and has more flavor than water. On the other hand, there is more and more research to show that it can be much more harmful than you may realize. Recent studies suggest that the artificial sweeteners in diet soda actually make us crave more of the real thing. And that leads to overeating.

I joke sometimes that I need a diet Pepsi "patch." I've given it up several times--as part of a new nutrition plan, for Lent, as a New Year's resolution--but I always seem to find myself running back to my old flame. I'll be out running errands and that cooler at the checkout will seduce me like Antonio Banderas holding a bouquet of roses in a candlelit room. Without thinking, I add it to my cart. As soon as my purchases are stored away, I climb in behind the wheel, open the cap and those fizzy bubbles start tickling my nose. I take a long sip of the sweet, dark beverage, savoring it as it bounces down my throat. OK, I'll say it: I might even let out a loud, raucous burp of satisfaction. But as is true with any addiction, the following sips are not quite as fulfilling as the first.

At one point, I was going through 2 to 4 cans every day. More than a 12-pack each week. That can really add up, especially if you're not the only one in the house drinking it. And I've found that it's true: I really do crave sweet things when I drink diet sodas. I try to avoid caffeine, but sometimes it's the only option. When I drink too much of it, I get headaches and I tend to develop fibroid tumors in my breasts, which can be painful, and may panic you into scheduling a mammogram if you haven't had one recently. Better to be safe than sorry.

Well, this year I took a different approach to giving up soda, one not entirely of my choosing. Like most humans, I have been forced to reexamine my spending during this recession and eliminate anything that's not an absolute essential, so soda has been out for the past few months. Instead, I usually drink water or decaf herbal tea. And guess what? No more headaches, no sugary cravings, my skin looks better, and I just feel better in general. I can't really say for sure, but I think I may have finally kicked the diet soda habit for good.

There will always be that temptation at the checkout, and it will be hard to avoid diet soda entirely. In the past four months, I have had maybe 8 diet sodas, a dramatic change from my 2+ can a day habit. Sure, I'll probably still order an occasional soda if we go out to eat or if we're at a party and there are some in the cooler. But from now on, I'm putting diet soda in the category of "sometimes food" and I think that's the way it will stay.

National Turnoff Week

I've blogged about the benefits and drawbacks of TV in the past. It can be entertaining, inspiring, and informative. It can also be a convenient excuse to sit on your bottom and do nothing. And when your kids see you doing that, it's all they want to do, too. This week, April 20th - 26th, is Turnoff Week, promoted by the Center for Screen-Time Awareness (CSTA). It is intended to help people "take control of the electronic media in their lives and not allow it to control them." Sounds like something that could benefit all of us. It started as an environmental campaign, but it can certainly provide help to families looking to cut the cords to TVs, music players, gaming devices, computers, cell phones, and other things that encourage inacivity. So this week, families are challenged to find out what it's like to turn these devices off. Instead, plan a family hike or picnic, head to your local roller skating palace, go on a family bike ride to the nearest school and then play on the playground. There are so many things you can do. In the evening, plan a family game night, complete with old fashioned popcorn made on the stove--not the microwave! Do you like to watch sports? Gather up the neighbors for a baseball game. Go fishing. Addicted to home improvement shows? Plant a garden. Clean out the attic. Restain the fence. If cooking shows are more your style, plan an outing to your local farmer's market and buy all the ingredients you need for an organic feast. You will hardly miss those things you gave up.

For more information, click here: http://www.tvturnoff.org/

Check Out Pat's Run

I was born and raised in San Jose, CA. Athletics played a big part in my childhood and teen years. I did track, gymnastics, and later taught low impact and aqua aerobics. But some of my fondest memories are from my afternoons spent with my buddies, playing football, soccer, baseball, basketball, and whatever else sounded like fun. We went out as soon as our homework was done, played until dinner time, and then begged to go back out until it was time for bed. My community, the Almaden Valley, was filled with young athletes eager go out and play hard. One of those young athletes was Pat Tillman. I'm sure you know his story, and I don't want to go into politics here. The purpose of this post is to let you know that there are two events held in his honor that take place each spring. Pat's Run is held in both Tempe, AZ, where Pat played football for ASU, and our hometown of San Jose, CA. Each event includes a 4.2 mile run for adults, as well as a .42 mile kids' run. This is a great family friendly event where everyone is a winner, and it honors his memory and the principles he lived and died for, so if you are in either area and want to try something that is sure to inspire you and your family, be sure to check it out. Look in the links section to learn more.

If April's a little too soon, there is also the Team Tillman Napa-Sonoma Half Marathon Challenge on July 19.

100 Pushups--Try It!

A friend asked me to join her in the 100 Pushup Challenge. At first, I thought she was nuts. I've never had much upper body strength. As a former track athlete, I always trained my legs and forgot about the rest. That's fine when you're in high school and you take your athletic frame for granted. But after a couple pregnancies, some broken bones/injuries, a few surgeries, and a whole lot of life, you look at things a little differently. Now that I'm in my 40s, make that my very early 40s, I realize that it's important to work your entire body or you won't see results. And to be totally honest, the thought of being able to say I could do 100 pushups really spoke to my pride. The 100 Pushup Challenge is a 6-week plan and it's conveniently broken down into 3 simple workouts each week. All you're doing is pushups. Simple as that. You start with an assessment. How many good form pushups can you do before you reach exhaustion? And none of this "girl" stuff with the bent knees. It's both feet on the floor and press it out. I could only do 10. I was a little disappointed, but I realized that many women my age, and many women even younger than me, can barely do 1 standard pushup, so that's not a bad start. Never mind that my husband popped out 30 in a row like a hydraulic lift and I wanted to hit him in the back of the head with my shoe. Everyone has to start somewhere. By the end of the second week, I could crank out a set of 15 pushups like it was no big deal. I'm still working on it and I'll update you on my progress soon. Check out the link over in the Links section and see if you can do it. It's something the entire family can do and it's a fun, friendly way to get everyone working toward a common goal.

Spring Is Here -- Time to Head Outdoors!

I don't know about you, but where I live, temperatures are finally beginning to climb and all I want to do is head outside. After months of hibernating on my couch, it feels great to finally get out and get moving. Seize the opportunity to go for a family bike ride, or just take a walk through your neighborhood to see whose crocuses are sprouting up. Got a few errands to do? Why not walk or ride your bike to the market, post office or library? Or how about riding a skateboard or roller blading? This is the perfect time to do it! Or just grab a ball and go out and play catch, start up a baseball game, see if you can kick a soccer ball past your kids and make a goal. Possibilities are endless and you will feel refreshed and renewed in no time. Goodbye, harsh winter! Let's hear it for SPRING!!!

Sweet Revenge

I have a notorious sweet tooth! One of the hardest challenges I face is convincing myself I don't really need that little sugar rush after every meal. I tried chewing gum: great, until the flavor wears off, and then I REALLY want something sweet. I've tried cutting out sugar all together. OK for some, but not realistic for me. Then one day I discovered something. If I have something sour at the end of my meal--the last taste in my mouth--I don't want anything sweet. So my secret weapon is a big jar of dill pickles that I keep in my fridge. They have to be kosher dill and they have to be cold. As a writer, I work at home and if I lose focus, I may wander through the kitchen, even though I'm not likely hungry. If I just feel like I have to eat something, I'll get myself a small plate, put a pickle or two on there, and maybe a handful of low fat whole grain Wheat Thins. Having it on a plate makes it look more substantial, and since we eat with our eyes first, this helps me feel satisfied. That sour taste just kills my sweet tooth and I can go back to my work without any more distractions. Pickles can be high in sodium, so don't eat more than a couple. And be sure to drink a little extra water. I figure it's worth it if it keeps me from downing half a bag of cookies in my quest to satisfy my sweet tooth!

Make Family Time Fitness Time

One of our family's favorite weekly activities is gathering to watch The Biggest Loser. Each season we have cheered at our favorite contestants' triumphs, and cried at their lack of success. I think it helps the kids understand that fitness is a commitment each of us must make, and take it seriously. We have followed the show on NBC and in reruns on other networks. Even though we know who's going to be eliminated, we still find the reruns just as inspiring as the new shows. In our time zone, TBL airs from 7 to 9 pm. Usually, I like to have the kids in bed around 8:30, but on Tuesday nights, we make an exception. For the first hour, we exercise during the commercials. Our son loves to do pushups on the medicine ball, rolling it back and forth between hands. Our daughter has her own version of pushups. Not quite the same, but she's only six. I think that at this stage, it's more important for her to get the idea that exercise can be fun, rather than crack down on proper form. She'll figure it out eventually. My husband and I might lift weights or use resistance bands. When the show comes back on, we finish our set. After 8, the kids know they are done exercising for the day. We like them to have the opportunity to wind down. Sometimes we'll pair up and let one team be the "trainers," while the other team follows their directions. My daughter and I might ask the boys to do stair laps or crunches, and then on the next commercial, it's the boys' turn to train us. Everyone works at their own pace, and it's fun.

Making the Best of It

One of the biggest challenges of healthy living is the dreaded “change of plans.” If we had time to plan every single meal and activity, we’d always make good choices. But sometimes things don’t go quite the way we anticipate and we can be tempted to chuck our diet or exercise plan for the day, which can lead to a binge or a long period of inactivity, derailing our carefully thought-out routine.

But it doesn’t have to be that way if you prepare. I want to share with you something that happened today. In 48 hours, we are leaving for vacation. As usual, I have a million things to do, three writing assignments to finish, and my husband is working every night (and therefore sleeping every day) until we leave.

Earlier today, while waiting for my car to be serviced, I took the opportunity to take a walk and get some exercise instead of sitting in the waiting room and watching TV and gorging on the free popcorn they offer their customers. (Besides, the combined smell of tires and hot popcorn is a bit nauseating!) The temperature was over 100, but I went slow and just concentrated on moving since I knew that my massive chore list would prevent me from getting in my regular workout.

Tonight’s dinner was supposed to be sandwiches, and for tomorrow night I planned to order pizza. (It’s a “sometimes” food, but I’ve learned that the trick is to order a smaller pizza so I’m not tempted to eat so much or have leftovers for lunch the next day.)

Unfortunately, because of the heat, the last few slices of bread I had carefully saved for tonight’s dinner had gone bad. Now what? My default response was to hit our local drive-thru, but I had planned pizza for tomorrow and didn’t want “sometimes” food two nights in a row. Well, I managed to convince my daughter she could have her sandwich on a leftover hamburger bun from our barbecue a few days ago. And I did find two pieces of bread in another bag, so my son got those for his sandwich.

Wonderful, now what about Mom? I poked through my nearly empty fridge and pulled together: one chicken Italian sausage, a handful of shredded mozzarella, and handful of shredded parmesan, some liquid egg whites, and some chopped tomatoes. The packages for these items were already opened, and nearly empty, and I probably would’ve wound up throwing them out before we left. But I scrambled it all up instead. The end result was delicious, filling and surprisingly healthy. Less than 300 calories, and to tell you the truth, it tasted even better than the sandwich I’d planned to make. What a victory.

Experiences like this teach us that it is possible to take a negative and turn it into a positive. All it takes is a little planning and creativity and you will be set up for success. By keeping those items in my fridge, I was able to make a good choice instead of caving in to the convenience and temptation of fast food. And it took me less time to make that healthy dinner than it would’ve taken to go through the drive-thru and come back.

Family Challenge Course

Kids home from school and bored? A family challenge course is a great way to get everyone moving, do some team building and encourage support, all while having fun. And it’s a perfect Saturday morning activity to kick off the weekend in an active, healthy way.

First, sit down and brainstorm for ideas. Write down your list of ideas and then tailor the exercises and the order to each family member. Not everyone is going to be good at everything, and that’s the beauty of it. Each family member has an opportunity to succeed, learn and grow, while receiving encouragement from others.

So what should that list include? Aim for activities that combine cardio, strength, and flexibility. Relax, no one’s going for a ten-mile run. These are easy conditioning exercises in short bursts that everyone can do. For example, we always start and end each challenge course with a sun salutation. It’s a great way to get yourself grounded as you prepare to start, and it’s also a good stretch and reward at the end of your course. Other ideas include push-ups, sit-ups, jumping jacks and skipping rope. Again, remember to design each person’s course to suit his or her skill level. Your teenager might be able to do 50 jumping jacks, but your toddler might only be able to make it to 3. (Or is it the other way around?!) You will get a kick out of your older child rooting on your younger child to finish that third jumping jack, I promise.

You can use every day objects to make your challenge more interesting. How about setting up Mr. Potato Head at one end of the living room and making each person run to him, bend down and touch him, and then run back, say, 10 times in a row. If you really want to up the silliness quotient, add a piece to his face each time you reach him. And make sure everyone gets a big high-five when they complete their laps. You don’t have to be too serious, either. Think of the fun your kids will have watching you hula hoop, crab walk or juggle. Stack up plastic dishes and try to walk from one end of the room to the other without dropping any. Or walk with your kids’ favorite storybook on your head. Possibilities are endless. Look at your kids’ toys and the ideas will come.

Another handy fitness item you might have built into your house is a staircase. We like to do stair laps and stair steps. A lap is one time up and one time down the stairs. You can run up and walk down, or just walk. Be especially mindful that everyone is using caution, particularly little ones. Keep it safe. It’s more about endurance than speed. For stair steps, stand at the base of the stairs. Step onto the bottom stair with your left foot, then your right, then step down with your left and your right. That’s one rep. You might do ten starting on the left and then ten starting on the right. Even your littlest family member can do this. Don’t forget to switch feet.

If the weather’s nice, take it outside, set up an obstacle course on the grass, shoot some baskets, throw football passes, hit a golf ball, or whatever you like to do. Now have everyone try it while pushing a stroller. Don’t be afraid to improvise. You can impose a friendly “penalty” if someone breaks the pattern. My son and I like to go out front and play catch with a football or baseball. If one of us drops the ball after we get a good rally going, we both have to do ten jumping jacks.

Aside from the physical benefits, one of the best things about a family challenge course is that you get to cheer for each other. You don’t have to keep time or make it competitive. Some kids (and adults) do better if they don’t feel that pressure. Some thrive on competition. You know your family best, so just use your judgment. Even if you don’t keep track of time, try to make note of progress. Adjust the components to keep up with each person’s fitness level. If you try to do this challenge course once or twice a week, and you notice that your child has improved from barely able to do five push-ups to cruising through ten with ease, be sure to praise them for their accomplishment. It feels good to hear, “What a strong girl you’re getting to be!” Or, “Wow, look at how much you have improved!”

It may also surprise you to discover how good it feels to hear, “Come on, Mom, just three more push-ups! You can do it!” I think those are about the sweetest words I’ve ever heard.

TV or Not TV

Some people would have you believe that the root of all evil is that box that sits in nearly every American living room. And in some cases, they might be right. But it doesn’t have to be. Everything in moderation, I always say, and that extends beyond food and beverages.

Especially during the summer months, you may discover that the TV seems to be on as long as someone is awake in your house. If you are concerned that your family is watching too much TV, try limiting it for a while. Assess your family’s situation and set some rules. Ask yourself how many TVs are in your home and do you really need all of them? One rule we set long ago was that there would be no TVs (or computers, or video games) in any bedroom, including the master. My kids are young, but I don’t want them disappearing to their rooms for hours at a time to watch cartoons when we could be doing something together as a family. It sets them up for bad habits later on and there’s no need to head down that path. And although it would be convenient to watch TV in my bedroom in the evening, I know that would lead to a more sedentary lifestyle, and I have to remind myself that I am setting the example for my kids. Only you know what is best for your family? Is an hour a day OK? Two hours? More? Think about what’s best for your family and then try it. We have used a system where the kids get a designated amount of poker chips each week. White chips are a half hour show. Red chips are an hour show. Blue chips are a movie. If they want to watch TV, they need to pay us a chip. We have a yoga video that they may watch for “free” any time they want, and videos that teach morals like the Veggie Tales series are two for one. This system is especially helpful when school is out! When they have to consider giving up a chip or doing something else besides watching TV, it forces them to think about how they’re spending their time.

Another “exception” is sports, but again we use moderation. I moved away from my hometown a few years ago and I love to follow the baseball team I grew up rooting for. But because I’m in a different time zone, games often come on during dinner. So I had to make the tough choice to turn off the TV while we were at the table. Sure, it can be frustrating to miss part of a game, especially when you’re paying for that subscription cable service, but I know that spending time with my family at the dinner table is far more important and rewarding than any ball game I’ll ever watch, and at my age, I’ve watched thousands. Besides, if something really incredible happened when I was away, they’ll show replays of it, either during the broadcast or on SportsCenter anyway. And if not, was it really that important?

TV can provide motivation for you while you are tackling your diet and fitness goals, as well. There are tons of great shows on network and cable stations that can give you tips and ideas for living a healthier life. Check out TLC, Discovery Health, FitTV and other networks for shows that will interest you. If you like reality shows, NBC has The Biggest Loser and even VH1 has Celebrity Fit Club. Watching these can inspire you to make positive changes. Or if it’s convenient, you can watch a show while you hit the treadmill or do your workout. I lift weights and do yoga or crunches in the evening, and I love watching these inspiring shows or—some habits die hard—sports. I’m especially partial to a baseball game or bull riding, but will also watch football, cycling, hockey, or whatever I can find. Watching athletes compete really inspires me to work harder. If I’m really in need of an energy boost, I’ll switch on one of FitTV’s shows like Cardio Blast or All-Star Workouts. Even if I’m not doing the same exercises, I feed off the energy and find the motivation I need to finish strong instead of saying, “Oh, it was a long day. I think I’ll quit early.”

The TV can also provide a built-in pace for your workouts. I wear a pedometer and strive for 10,000 to 12,000 steps each day. If, at the end of the day, I find I’ve come up a bit short, instead of zoning out in front of the TV, I will do “stair laps” during a show. My staircase is right next to the living room, so it’s easy to get some exercise without missing my program. You can walk the stairs, run up and walk down, or add some hand weights to up the intensity. I like to carry a ten-pound dumbbell in each hand to get my heart rate up. You can do these during the entire show, or do “bursts” on the commercials, challenging yourself to do as many laps as possible during the break and then resting in between. Or just do some step ups from the bottom stair, counting out sets of 15 reps starting on each foot. Don’t forget to use the stairs to stretch your calves. See how many crunches you do before your show comes back on or do a wall sit with a stability ball during the commercial break. I also like to do pushups with my hands or feet on the bottom step. This can also be a fun way to break up your routine if it has gotten a little stale.

A word of caution: know your limits. If I'm aimlessly wandering through the channels after the kids have gone to bed, and the only thing that appeals to me is a Food Network special on decadent desserts and I have PMS, I know I have to turn it off and do something else. Even if that means turning in early or reading a book in bed, I know it's better than the binge I'll inevitably start after watching anything that involves chocolate!

TV provides us with information, entertainment and an opportunity to learn. We all need to veg out from time to time to recharge our minds and bodies. But that said, with moderation, TV does not have to be adverse to a healthy lifestyle. You just have to learn how to use it to your advantage.

Water, Water Everywhere

You know you need to drink more water. We all need eight to ten glasses a day. But so many of us don’t care for the taste (or, if you will, non-taste) of water so we skip it in favor of other things. Before you go buy another case of diet soda, take a look in your grocery store’s beverage aisle and see what’s there these days.

An easy to make, low calorie alternative to water is an Italian soda. You may have had one of these in a fancy café. They’re simple to make at home and are especially refreshing on a warm day. In your grocery store’s coffee aisle, you will find flavored syrups. (Torani is the brand I like best, but there are lots of others.) You can also find these in cafés, import stores like Cost Plus, and many other locations. Many of the flavors are available in a sugar free variety. When you get home, fill a glass with ice, then drizzle a little of the flavored syrup over the ice. You may need to experiment before you find the right amount to suit your taste. Now just fill the rest of the glass with club soda. Add a straw and sip away. You can mix it up to combine the flavors or leave it as is, depending on your preference. My kids think this is a special treat and they have no idea that it has virtually no calories and no sugar. Use one flavor or a combination. Chocolate and hazelnut are great together and I get the feeling that I’m indulging when I’m really not. You can combine flavors like raspberry and lime for a refreshing summer cooler. Or take yourself to a faraway place with flavors like coconut, banana, Irish cream … the possibilities are endless.

Another great alternative to plain water is the little packets that you can add to your water bottle and mix on the go. It seems like these are getting more and more popular and you’re bound to find a flavor you like! There are all sorts of special varieties so pick a few to give you enough choices to get through the week.

Many of these contain artificial sweeteners, just like diet sodas, so use them in moderation. I wouldn’t recommend replacing all of your water servings with these, but if you just need to get some variety in your liquid diet to keep you from getting bored, these are great solutions.

One Hour A Week To Better Health

In order to facilitate healthy eating, you’ve got to do a little prep work. This is the point where most of us give up and cave in to the path of least resistance. We think we don’t have time to wash and chop all that produce, especially when it’s so much easier and cheaper to grab a prepackaged snack and call it good. Or maybe you start out with good intentions and buy a cart full of healthy produce, only to have it turn into a science experiment at the bottom of your crisper.

Precut fruits and vegetables can be expensive, and if this is the only way you think you’ll eat them and can afford to buy them this way, then stick with that plan. But the next time you’re in the grocery store, look at how much you can save if you buy an equal amount of unprepared produce. That five pound bag of regular carrots is usually the same or less than the two pound bag of the peeled baby carrots. Yes, it takes a little longer to process, but all it really takes is one hour each week.

I do my prep on Monday afternoon, but you can do it any day or night of the week that suits your schedule. To get started, I fill a pot with water and put on 8-10 eggs. In warmer months, I’ll also boil water so I can make a pitcher of iced tea. While that’s going, I get out all of my produce, zipper bags or plastic containers, a large stainless steel bowl, a vegetable peeler, a colander, a cutting board and my favorite knife. I might even put on some music to keep me moving. And then I go to work. As the eggs are boiling and my tea is brewing, I rinse anything that needs to be cleaned and let it drain in the colander. Next I peel my carrots and cucumbers, dropping the scraps into my stainless steel bowl. Then I start chopping.

As the hour passes, it is quite a sense of accomplishment to see all those produce bags on the counter transform into a stack of containers full of healthy snacks for the week. This is your fuel, your foolproof arsenal of tools for staying on track. Hungry between meals? No problem. Just look at what you can reach in and grab. On a good week, I’ll have an assortment of carrots sticks, celery sticks, red, yellow and orange bell pepper slices, cucumber slices, cubed watermelon, cantaloupe or honeydew, rinsed red or green grapes, sliced strawberries or kiwis, or maybe even a fruit salad. Plus I’ve got a pitcher of iced tea to keep me from reaching for sodas all day long, and a bowl of hard-boiled eggs, which can be used as a quick dose of protein between meals on their own, or chopped and added to tuna salad, etc. If you’re concerned about cholesterol, it’s pretty easy to use only the egg white and not the yolk once they’re hard-boiled.

As an added bonus, you now have a stockpile of healthy foods to add to your kids’ lunches, instead of having to rely on individual bags of unhealthy chips, cookies and crackers loaded with trans fat, and sugary gummy snacks.

A few common sense tips:
* It might be wise to clean out your fridge before you start.
* Chop the messiest foods (like tomatoes, oranges, strawberries, kiwi, etc.) last and you’ll have less of a mess to clean on your cutting board.
* Some people like their carrots or celery stored in water to keep them extra crisp. Some don’t. Do what works best for you.
* Once your produce is prepared, put the containers back in the crisper and you’ll save some room on your refrigerator shelves.
* Don’t have an hour? Do what you can for a half hour while dinner is cooking. You’re already in the kitchen anyway. If you have to chop produce for the meal you’re preparing, it’s no big deal to chop some more for later in the week.

Depending on the size and needs of your family, you may choose to do this process twice a week to ensure freshness of your produce. Again, experiment and see what works best for you. Once you get into a rhythm, you’ll be so glad you took a little time to make such a big impact on the health and nutrition of your family.