Simplifying Personal Health...

I've been thinking about health in general, especially as we're preparing to go back to the United States. My eating habits here are very different, but I'm wondering if that's due to necessity or if I've actually changed. As I think about how I want to live my life, I realize that health/weight/food play a huge role in the choices I'll be able to make. And so, I'm proactively thinking about how I want to treat my body next year.

Nutrition "Do's"
Water: 2 Nalgene containers each day

Health Supplement: Total Balance for Women

Breakfast: Fruit Smoothie
Whole-grain toast w/peanut butter

Snack: Apple, raisins, yogurt, etc.

Lunch: Lettuce Salad (w/a vinaigrette salad dressing)
Orange, strawberries, blueberries, etc.
Sliced turkey-breast

Snack: Low-fat cottage cheese, Crackers w/peanut butter, raw almonds

Supper: Salmon, chicken breast, tuna, etc. (grilled/baked)
Vegetable/Fruit Salad

Nutrition "Don'ts"
Coffee
Pop
Sugar snacking
Eating out
Late-night snacking
Pitfalls: Ice cream, cold coffee drinks, oreos, candy bars in the check-out line (basically if there's sugar around, I'll eat it!)

Workout "Do's"
- My first goal is to run a half-marathon in October. There are 3 options in Iowa, and I'm going to do one of them!
- I'm realizing that unless I get up to work out in the mornings, I won't do it.
- Options: Bootcamp Class with mom, "Making the Cut" (Jillian Michaels: a one-month intense workout plan), half-marathon training schedule
- I do well with short-term "projects" - a class, a race, a "season", etc. Note to self: don't fight it, just make your workouts fit your personality!

*I need to be organized in the rest of life, so I can maintain a workout regimen without feeling exhausted.
*You have to make this a priority.

Personal Health "Do's"
- I'm committing to say "no" to everything extra for at least a year. If Chris and I decide to be part of something together, that's fine. But, I won't take on any leadership roles or time commitments for an entire year.
- I'm committing to make relationships and friendships a priority.
- I'm committing to watch little or no television during the work week.
- I'm committing to be in bed/lights off by 9:30 PM during the work week.
- I'm committing to purposefully spend time in Jesus' presence often - get creative (watch sermon series, listen to Bible in the car, memorize during travel, worship during workout, etc.)

ENERGY TIME: 5:30 AM-8:00 PM
MAINTAIN/ME TIME: 8:00 PM-9:30 PM Weeknights, All Day Saturdays
PEOPLE TIME: Weeknight Suppers, Saturday mornings, Sundays
SLEEP: 9:30 PM - 5:30 AM

The Ultimate Breakfast Smoothie

The Ultimate Breakfast Smoothie

• half a Banana
• four to six frozen strawberries
• half cup plain yogurt
• half to one cup orange juice
• one Tbsp Flax seeds
• one Tbsp whey protein powder

In a blender add the banana, strawberries, yogurt, and orange juice. Blend until smooth. Add the flax seeds and whey, blend until evenly distributed. Pour in two glasses and enjoy! Makes 2 smoothies.

This simple recipe demonstrates the basics for a delicious smoothie. For variety, it can be easily modified to suit your taste.