Mer's World

So, Friends, I’ve dragged my feet in posting this link, because quite frankly it brings tears to my eyes to remember the shocking pain of losing a furry family member.  It’s been almost a year since we lost of our first dog, Louis, and I still miss him!

Josh and Becky are dear friends, that are hosting an Art-Raiser to support medical costs for their cat, Scout, who was recently diagnosed with Leukemia.

I urge you to click on the image below and donate or shop to support the medical care costs.  It’s a tough decision to be faced with and hopefully extra time and care will bring Josh and Becky special memories and laughter with their kitty, Scout!

Yesterday, I challenged myself by trying a class at my gym.  For many of you, this may be a daily or weekly occurrence, for me, it was a real challenge.  There is something rather terrifying about standing in workout clothes, in a room full of mirrors and not having a clue about what to do!

I’ve been looking for something to help manage stress during the day and a friend has been suggesting this yoga class for the better part of the year.  Guess what?  I LOVED IT!

The atmosphere was great, the teacher was kind and patient and judging from the slight soreness, I got a great stretch/workout!  I’m no longer a gym class virgin!

Challenge yourself today or this week- in the gym, on the treadmill or to the end of the block!  Pick up the pace or try something new- whatever works for you, but make it a challenge!

Mer’s Plan for the Day

Breakfast: Protein shake (almond milk, frozen banana, blueberries, spinach, vanilla protein)

Lunch: Spinach Salad with chicken, low-fat cheese, and eggplant, cantelope, grilled pineapple

Snacks: Apple, carrot sticks, KIND Granola bar

Dinner: Pork chops, roasted tomato and feta salad, cucumbers

Workout: 30 minutes weight/resistance training in the AM, 30 minutes treadmill (walk/run 1min alt 3.2-5.0mph) in the PM

Yesterday was hectic- just plain busy with meetings, deadlines, and being pulled in the usual, 100 different directions.

Then, a friend stopped by in the afternoon and invited me out for a cup of tea.  It dawned on me later in the afternoon, that the break from my computer and the short walk outside in the sunshine did more than rehydrate me!  I came back focused and with more energy!

My advice today is to take a break!  Keep it short and sweet, but stretch your legs, treat yourself to a coffee or tea and soak up a few minutes of sunshine (and vitamin D)- it will improve your day and your outlook on life!

Mer’s Plan for the Day

Breakfast: 2 egg omelet with canadian bacon, tomatoes and lowfat feta

Lunch: Low Carb wrap with tomato, feta, eggplant and grilled chicken, watermelon and ricotta creme

Dinner: Kebabs with marinated steak, tomatoes, onion and pineapple, fresh peaches and cucumber salad

Snacks: apple with lowfat cheese, carrot sticks

Workout: Yoga at lunch (trying a new class!!) and 30 min on treadmill: 5 min warm-up, 1 min walk @3.2mph, 1 min run @ 5.0mph, 5 min cool down

Hope you have a great day and let me know what you do to take a break!

Love this poster by Jennifer Brinley

Hope everyone survived Irene with minimal damage and only a little yard cleanup today!

Today’s tip is to pay attention to sodium- it lurks everywhere!  Sodium can lead to high blood pressure and obesity (and the wide-range of disease that can come with those two complications!).

Fortunately, there are many products that offer a low sodium version, which lets you control the amount of salt in the food and season to your own taste.  Some foods that may surprise you: veggie and fruit juices, canned beans or veggies, snack foods, etc.

Time to start reading the labels!  For guidance from the professionals, check out this article from the Mayo Clinic.

Quick Update for Reader Tip: Check out Costco for Kirkland brand Organic No-Salt Seasonings!

Mer’s Plan for the Day:

Breakfast: 2 egg omelet with garden veggies

Lunch: Leftover, low-sodium, red beans and rice with quinoa

Dinner: Buffalo chicken on low-carb wrap with quinoa and grilled veggies

Snacks: Raw veggies with laughing cow cheese, roasted almonds

Workout: 45 minutes on treadmill, 3.0-3.5mph and 2.5-3.5 incline!

Have a great day!

So, I will be the first to tell you that trying to plan your entire week will only lead to failure!

Life happens, plans change… and there has to be some flexibility in your plans to be successful!

Take today to try and map out your week though-

When will you work out?  Mornings or evenings? Every day or every other day?

Will you pack your lunch every day or do you have plans to eat out a few days?  Where and have you peeked at the menu ahead of time?

What do you absolutely need to get accomplished around the house this week?  Is there anything you can do ahead of time to queue it up and speed through it?

I generally make a list of the ‘must dos’ and then I work in anything else that I can, when I find the time.  By having an idea of the workouts that I want to do and the meals that I want to make, I am in a much better position to be successful with healthy eating and living, then if I just tried to wing it throughout the week.  Take a few minutes today to plan out your week and I think you will find it to be a great help in guiding you through the rest of the week!

We are getting ready to relax at home, map out the week and wait out the arrival of Irene.  The dogs have been upset with the strong winds and rain, last night Cruzan insisted on sleeping as close to Brian as possible:

Nervous greyhound!

Stay safe to everyone that is in Irene’s path or cleaning up after her!  Have a great Sunday!