Are they afraid that they’ll be living on tofu and celery?  There are so many delicious meals, and recipes, right on this site, that are packed with flavor AND nutrition.

Are they worried that they’ll have to find time for a punishing work out every day?  Everyone has something that they enjoy.  Don’t make exercise a chore…find the fun. 

Are they tired of the lectures?  Be honest with yourself.  We can all be guilty of  being a little “hard hitting” when we’re excited.  Think about backing off and living as an example.  Let your gusto speak for itself. 

Join the conversation here at Marilu.com.  Many people have dealt with this situation successfully and would love to share what works.  Post questions and share tips.  We’re all getting healthy together.

“YOU NEED TO OVERCOME THE TUG OF PEOPLE AGAINST YOU AS YOU REACH FOR HIGH GOALS.”

- If you’re waiting for your kids in the school parking lot put down the book or the coffee, or whatever you use to pass the time, and get out of the car.  Take a walk on the track.  Marilu does this ALL THE TIME.  You don’t have to sit passively.  Get out and move.  You’ll also meet people and be a presence in your child’s world.

- Place some hand held weights in your office, near your television, and by your phone. 

- Resist the urge to delegate chores.  When the family is around it’s too easy to say “Take this to the mailbox for me” or have them run upstairs to find your reading glasses.  Make it a true “Do it yourself”. Get up from your chair and do it yourself.

- Involve others.  Suggest a walk after dinner if the weather is still mild in your area.  Instead of meeting for a lunch date, meet at a farmers market or a sporting event, someplace that will keep you on your feet.  Hiking with friends will not only save you the bar bill it can be very conducive to  cementing friendships when you’re being active together.

This list is meant as a jumping off point.  Visit us on the boards and add your own ideas.  Tell us what works for you in keeping up the momentum of your healthy lifestyle.

Whether you celebrate big, cozy, or not at all, we’re all facing the same office parties, endless cookie platters, increased traffic, long lines, family and social obligations. 

Learn how to sail through without compromising your health or your good humour.   Log on and enjoy some holiday planning with friends.

Enrollment in this class is automatic and included in your membership!

This past August Kathy and Amy, one of our fabulous mother/daughter coaching teams,  ran The Big Wild Life Half Marathon in Anchorage. 

Kathy has been running for 25 years, but this was Amy’s first big race so join us in congratulating her and encouraging her for their next big event;  The Disneyworld Marathon in Janurary 2012!

Kathy and her husband Jay divide their time between their home in Alaska and their beautiful B & B (Ho’oilo House) on Maui,  where Amy lives with her family.

While together on Maui Kathy and Amy run together, take yoga classes, golf and get out on their paddle boards. 

Here they are at the end of The Big Wild Life Marathon in August ! 

• Be fast and easy * Make dishes that have a short list of ingredients and a quick cooking time.
• Keep it simple, sister! * Simple side dishes, like a tossed salad and steamed or grilled vegetables take little time and can be made while the main dish is cooking.
• Be supplied * Keep your kitchen well-stocked with staples, and buy produce regularly. Prepare double quantities of cooked grains, soups, and one-dish meals and freeze the extra portions for busy days.
• Now you’re cooking * Use quick cooking methods, like steaming, grilling, broiling, and sauteing. Use a slow-cooker for foods that take longer to cook. Look for meals that “recycle” the planned leftovers into another meal.
• Be the prep cook * Do some of the preparation ahead of time. Chop some veggies or mix up the dry and wet ingredients separately for corn bread or muffins in the morning or the night before.
• Be the boss * Invite family members to help. Setting the table is pretty obvious, as is pouring the water. Young children can tear lettuce for a salad or put pre-cut raw veggies in a bowl for the table. Older children can stir a soup or sauce, wash and cut veggies, make a vinaigrette, or mix up a quick bread. Teens can cook (yes, they can, and it’s good for them to learn life skills!).

1. Not enough sleep * If you’re up watching late night television, you’re probably not getting the 7-8 hours of sleep you need each night to help fight high blood pressure, diabetes, weight gain, and looking and feeling old.
2. Too many sweets * Sugar not only adds pounds, it also makes your skin dull and wrinkled. Here’s the biology: There’s a natural process known as glycation, in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (AGEs, for short). The more sugar you eat, the more AGEs you develop; these damage surrounding proteins like collagen and elastin, which keep skin firm and elastic. Once damaged, springy and resilient collagen and elastin become dry and brittle, leading to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that (British Journal of Dermatology), so limit your sugar intake.
3. Stress! * Stress increases the concentration of the hormones cortisol and norepinephrine in the bloodstream, kicking up blood pressure and suppressing immunity. Over time, stress that doesn’t go away can delay healing, harden your arteries, and possibly shrink areas of your brain involved in learning, memory, and mood. Try deep breathing or meditation to relax consciously.
4. Sporadic exercise * It’s not just for losing weight. Research shows that vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out. Being active consistently can help fight brain fog, reduce inflammation, and prevent type 2 diabetes and other chronic conditions that crop up over time. Get moving for at least 20-25 minutes a day.
5. Big sound * Hearing loss usually develops gradually, but the more you play that iPod at full volume, the more quickly you’ll need a hearing aid. Keep the volume as low as possible, and use noise-cancelling headphones so you’re not using the volume to fight ambient noise. Use earplugs when you’re around other loud noises, like the lawn mower.
6. Setting friendships aside * Satisfying friendships predict longevity better than even close family ties, and they can protect against obesity, depression, and heart disease, among other health problems. Your friends keep you young—simple as that. Make time for friendships.
7. Skipping fruits and veggies * You’ve likely heard that antioxidant-packed fruits and veggies can help you stay young. These powerful compounds fight free radicals that would otherwise wreak havoc on your body and skin, damaging cells that can lead to cancer and make you look older. Antioxidants remain active for only a few hours and need to be continually replenished, so it’s a daily deal – even better at every meal.
8. Cutting the fat * Don’t cut out the fat; choose the smart fats. Stopping the artery-clogging saturated and trans fats is a heart-healthy move, and keeping the unsaturated fats, like those found in fish, nuts, and olive oil, is wise. Omega-3 fatty acids are the ultimate anti-aging fat, essential for protecting your brain, heart, bones, joints, skin, and more. Monounsaturated fats can lower bad LDL cholesterol, raise cardio-protective HDL cholesterol, and decrease your risk of atherosclerosis.
9. Not enough sex * It’s not just fun, sex is great for your health. People with active sex lives have stronger immune systems, less pain, a lower cancer risk, healthier hearts, and less stress. The best news: It can even make you look younger—up to 12 years, a study shows. So rekindle the romance between you and your partner.

Adapted from Prevention magazine on MSN Health

• Teens from households where family dinner is common are more apt to be well-adjusted and more motivated in school (Columbia University, 2007). They also relate better to their peers, and are less likely to drink alcohol, smoke cigarettes, or try marijuana.
• Kids aged 9-14 who typically eat dinner with their families consume more fruits and vegetables, drink less soda, and eat less fried food (Harvard Medical School Obesity Prevention Program).
• Regular mealtimes with parents and children increases each child’s sense of belonging and stability, and boosts the family’s feeling of group connection (American Academy of Pediatrics).

That doesn’t even cover the fact that kids learn practical things too, like table manners and how to participate in adult conversations.

We’re all in this life together. Let’s help get each other through the rough times, with love and encouragement and presence.

Saturdays seem to get filled with tasks, as we ketchup (catch up) on the things that we’ve lost track of this past week. Are the bills paid? Mail sorted/filed/recycled? Laundry done and put away? General clutter under control? Dishes clean and put away? Garden weeded and watered? Lawn mowed? Bathroom cleaned? Car filled with gas (ugh!), cleaned out, and washed?

Then on Sundays, we add a layer of relish. We relish our family with hugs and time together. Relish our home by enjoying the work we’ve put into it. Relish our friends with an impromptu party. Relish our free time and ‘me’ time with a little relaxation.

Sometimes it feels like we exhaust ourselves on Saturday, do absolutely nothing on Sunday so we can “recover”, and then we’re back at work on Monday. (Dare we say this method just doesn’t cut the mustard anymore?) This weekend we’re going to put the ketchup and relish in balance. We’re going to make sure there’s lots of relish on Saturday, and a bit of ketchup on Sunday. It’s going to be a great weekend!