We all have those days where the rain keeps us indoors with children whining that they are bored! Now your mission is to find endless activities to entertain them and keep the peace. Here are some fun rainy day ideas:
Crafts- there are plenty of ready-made kits and lots of ideas online using common items found in your home. Keep plastic table clothes handy to spread across table for easy clean up.
Bake- making homemade cookies or a cake together. Kids love mixing the ingredients and everyone loves to sample when it is done.
Dance party- turn up the music and dance. Be silly and have fun!
Music- make instruments using household items, form a band and make up a song.
Living room fort- use blankets and pillows and your living room furniture to build a fort.
Household obstacle course- use furniture and larger items to make an obstacle course in your home. It is a great way for the kids to burn energy.
Tell stories- start telling a story, and then hand it off to another member of the family to add to it. See how fun of a story you can invent as a family.
Read stories- it’s traditional, but still a favorite. Read a story to you children or better yet, have them read to you.
Hide and seek- again, traditional, but fun for everyone. Take turns being the seeker and make it fun for everyone.
Board games & card games- there are so many out there that are fun for the whole family. Play a round of each family member’s favorite game. Clue and UNO are very popular ones in our home.
Watch a movie- when you need some time to unwind, make some popcorn, and snuggle under a blanket and watch a family friendly movie together.
Take a rain walk- every put on their rain coats and boots, grab your favorite umbrella and take a family walk. No one will melt in the rain. Jump in every puddle you see!
Hopefully that is enough ideas to get you started!
I don’t know about you, but when I have muscle soreness after a workout I usually reach for a heating pad. I know that ice works well with swelling and inflammation, but for me the heat is better at relaxing my sore muscles.
That’s why I was surprised when I read a study by Petrofsky (2015) in the Journal of Strength and Conditioning Research. It looked at both treatment options after a workout and found the cold therapy works much better. It did not matter if the cold pack was applied immediately after a workout, or 24 hours later. Either way there was less muscle soreness than when using a heat wrap. It should be pointed out, though, that the heat treatment also provided some relief. It just wasn’t as much as when using a cold pack.
The takeaway for me is to apply a cold pack for 20 minutes after a workout. Then if I’m sore later, I will still break out my trusty heating pad. A girl’s gotta have some comfort, man!
Memorial Day is a time to remember those who served in the military and died for our country. While this is a solemn holiday, most of us still use it as a day to have some fun with family and friends. Here are some fun facts about this holiday:
Did you know that it's important to replenish your protein levels after a tough workout? This helps your body to repair damaged tissues. The following recipe provides you a wonderful post-workout shake that's full of protein and antioxidants:
You Will Need:
1/2 cup milk
1/4 cup pomegranate juice
3 cups kale or spinach leaves
1 kiwi, peeled
1/2 cup green grapes
1/4 cup avocado, peeled
1/8 slice of lime with rind
1 scoop vanilla protein powder
tsp Stevia (optional)
2 cups ice cubes
Place all ingredients into a high-powered blender and fire it up. Run for a minute, or until smooth. Drink and enjoy!
This word makes most people cringe. It is a topic that very few want to discuss. Even healthcare providers fail to have medical discussions with their patients about obesity. But this topic is so very important, not for reasons of vanity, but also for your health.
Let’s start with the definition of obesity. The National Institute of Health defines obesity as a BMI (body mass index) greater than 30. This number correlates height and weight to determine an estimated body fat measurement. To calculate a BMI, simply type “BMI calculator” into google! Plug your height and weight in and you get a number. A normal BMI is 18.5-24.9. A BMI can tell you if you are underweight, normal weight, overweight or obese. Another measurement of obesity is waist size. For women a waist size over 35 inches and 40 inches in men with two or more medical problems linked to weight is considered obese.
The biggest problem with obesity is the health complications that are associated with it. Obesity affects every single organ system. Some medical problems can be reversed, but others are permanent. Some of the most common medical problems that stem from obesity include, but are not limited to: heart disease, high blood pressure, diabetes, vascular disease, stroke, cancer, gallbladder stones, osteoarthritis, sleep apnea and depression.
There is no magic pill or quick fix for obesity which is why 1/3 of the population struggles with it. Everyone knows the treatment, but people hate to diet and exercise. Many wait until they have a dreaded “wake up call”, a personal health scare or that of someone close to them before they take steps to deal with obesity. However, the best time is right now. The only way to manage obesity is to adapt to a lifestyle change. Unfortunately, some motivated people diet and exercise to reach their goal for a special event, but regain the weight again within 5 years. It is more than essential to make this a lifestyle change and stick to it, rather than a short-term challenge with a goal.
Many programs are now available, some are even covered by your medical insurance to help you eat properly and get appropriate exercise. There are lifestyle centers to aid with all aspects of weight loss, physical, diet, mental and medical. It is important to have a network of support around you and to take little steps toward a big goal. Small steps can drastically reduce the risk of permanent health problems. Start small and build on your progress. For example, use the steps for 1 flight of stairs at work or cut one soda from your day. Each week, increase that number. Then add other steps. Little sacrifices are often less drastic and not as unpleasant as quitting everything and exercising until you are too sore to move. When you work in this manner, you are more likely to achieve and more importantly, maintain your healthy weight goals.
Start the steps to a healthier lifestyle now!
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