Healthful Mind Body and Soul

Be Whole Body Healthly!

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Hello, I hope everyone had a great week and are finding exciting ways to enjoy your weekend.   I must say my weekend is off to a great start. I went for a run on a bike/running path near my home,and  for the first time since being sick I had a good run!  I call it my FREE run.


 I usually run with Jog Log open on my iphone to track my pace and mileage, but this weekend I decided to run app free.  Just me, my music and my thoughts.  It was also the first time in a very long time that I did not have to stop take a puff of my inhaler mid run.  Lately even after taking a breathing treatment before running, I still have to stop and take a puff.   It felt so good to be free of apps telling me how fast or slow I am running, depending on how you look at it, and free of having to stop and take a puff.

After my run I made a protein shake using Nature’s Bounty Optimal Solutions Complete Protein and Vitamin shake mix.


  It’s a protein shake that’s made to address the needs of women, and the flavor choices are vanilla or chocolate. Currently at Walgreens you can buy one and get one half off, the everyday price is $16.99.  The directions say to mix with 8 oz. of water, but I  recommend using a dairy free milk to give it a much smoother taste.  Of course, you know me I added two handfuls of spinach, a frozen banana and some Spirulina powder.

What’s your favorite way to recharge after a workout?



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Feeling So Much Better

Wow, the past two weeks have been far from normal around here.  When last I posted I was telling you how I was starting to feel better after spending most of my Sunday morning in the bed, that turned out to be only a small window of feeling better, shortly there after I was down for the count.  I ached from my head to my feet and had zero energy.

Unfortunately, I had not done my weekly grocery shopping for the week (not a lot in the frig), however my daughter who is no cook I must say, did a great job of putting together something for me to eat.  She sliced mushrooms, tomatoes, and celery threw it into a pot with bow-tie pasta and created a tasty soup.

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I managed to get myself to the Dr. to find out what was making me feel so bad.  I was thinking I had gotten my flu shot a couple of months ago, could this be the flu?!  I had all the symptoms but no sore throat. Well it wasn’t the flu, but a really bad sinus infection, and because I have asthma, it was flaring.   After two full days on a very expensive antibiotic, I was feeling much better.


Thank goodness for my Health Care Flexible Spending Account.

Feeling better and back in the groove, I was off to Austin.


 Along with several other Early Learning Center providers I  meet with our State Senators and  Representatives to advocate for the Texas Licensed Child Care Association.  Working with lawmakers, stakeholders and others to improve the quality of care and education of our youngest learners.

It was an action packed day, but I am glad to be back home and getting back into my workout routine.

I wish everyone a happy and well week!


Goals for 2013

Hello all, I hope everyone is having a Happy New Year so far, and enjoying the first weekend of the year 2013.

I am fighting a head cold, but I’m starting to feel a bit better this afternoon after spending the entire morning in bed.

While lying in bed I have been thinking about the new year and what I want to accomplish or do differently, I generally do not make resolutions, but this year I have set some goals. I guess one could say goals are the same as resolutions, but I like to refer to them as goals.


1. Get organized and be less wasteful.  I can’t tell you the number of times I have purchased items only to find out later I already had it, I think a new organizational system will help with this problem.  I also plan to use recyclable bags when shopping to rid my home of all those plastic and paper bags.


2. Complete a full-marathon (26.2 miles).  I have completed two half-marathons (13.1 miles), a 5k, and a 15k, it’s time to do the full marathon.


3. Make more me time to meditate and relax. I have a friend who has been trying to get me to give yoga a try, so I am going to try yoga.  Everything I read about yoga says it is good for relaxation as well as being good for the entire body.

I am so excited and hopeful for what the new year will bring.

I will keep you posted on how my goals are going throughout the year.

Are you making in resolutions for 2013?

Cheers to a great 2013!

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GratefulAs I reflect on the events of 2012, I can’t help but feel so incredibly thankful and grateful.

Ten things I am grateful for:

1. A loving family.

2. Friendships.

3. A job that allows me to touch the lives of little children and their families. (Center Director of an Early Learning Center).

4. Healthy foods to eat.

5. Clean water to drink.

6. Strong healthy body.

7. Sleep.

8. Being able to go on long runs and enjoy the beautiful nature around me.

9. Listening to music while sipping hot tea.

10. Free Will, God gave us free will and I choose to believe, trust and follow him.

God is BIGGER than any problem I will ever face.


Question for the day:  What are you grateful for as we enter a new year?


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Tis The Season

Hello again, I know, I know it’s been a while, work has been busy, but it’s starting to slow just a bit due to the upcoming holidays.  Unfortunately at this time of year work is not the only thing that tends to slow down, our fitness plans slow too.  Tis the season to eat, drink and pack on extra pounds with all the holiday get-togethers.   I have found some great workouts on Pinterest that require no gym membership and just may keep your waistline from growing this holiday season. You just might lose a few inches!!

Wall Workout

Click here for the workout.

Shrink in 14 Days

Click here for the workout.

Some other tips to keep you on track are drink plenty of water through out the day and do what I do, keep a big bowl of fresh fruit on your desk, when I feel the need to snack I grab some fruit.

Lets make it the Season to Eat, Drink and Stay Fit!!


The Power of Matcha

I first heard of Matcha while reading Ani’s Raw Food Essentials  cookbook by Ani Phyo.

Matcha is a Japanese green tea, and EGCG’s are antioxidants found in green tea.  The difference between Matcha and other green teas is that in matcha the stems are removed and the whole leaf is ground into a powder.  This makes it ten times more potent, with 137 times more antioxidants than regular brewed tea.  When you drink one cup of Matcha you are getting all the health benefits the tea leaves offer.

Matcha has caffeine, but one cup has half the caffeine of one cup of coffee. There is a difference in the caffeine found in coffee and the caffeine found in green teas.  Green tea has tannins, and the tannins slows down the absorption of caffeine into the blood causing a more long-term energy rise without jitteriness or a crash afterwards.

It  is also a good source of L-theanine, which is known to have a anti-stress effect.  With the combined effects of caffeine, tannins and L-theanine,

Matcha  surpass all other teas.  It helps with alertness and mental focus, reduces stress and relaxes without causing drowsiness.

Other benefits are that it boost metabolism, helps to control body weight, detoxifies blood, helps control free-radical damage to cells, prevents heart disease, cancer, and reduces cholesterol and increases circulation.

Because the whole leaf is used, the taste is stronger.  I don’t drink it as a tea, but I use it in my smoothies and shakes.

Matcha Smoothie

8 to 12 oz. of non-dairy milk

1 tablespoon of matcha

1 tablespoon agave nectar

1 frozen banana

1/2 cup frozen pineapple

Combine all ingredients in your blender and blend until smooth. Enjoy!

Of course you can throw in any other ingredients you like to make it your own. If you want you can change the non-dairy milk to water, I like the milk because if gives it a creamy texture.

You can find Matcha powder in most health food stores. I purchase mine form Whole Foods and of course you can find it online.

Click here to learn more about matcha.

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Stop the Spinning

Sometimes I feel like I’m on a spinning wheel that just won’t stop.  Day-to-day activities between work and home keeps the wheel spinning, I needed  to stop the spinning, get off and do something to relax and recharge.  That something for me was gardening.

So off to Callaway’s Nursery I went, where I picked up some veggies I wanted to plant.  With the weather cooling of a bit, this is the best time to plant leaf veggies.

Back at home I turned on some relaxing music and started planting, it’s nice to know that in a few short weeks I will be preparing  these veggies in my kitchen.

Swiss Chard

Pak Choy

Radicchio Chioggia Red Lettuce

I planted a herb garden earlier in the summer, and  look at how it has grown. There’s something wonderful about eating food from your own garden.

I challenge you to stop your wheel, get off, and do something that brings you joy.  Taking the time to stop, relax, and recharge.  It will make us all better moms, dads, sisters, brothers, husbands, wives, employees, and  just better people!

Good for the Mind, Body and Soul!!