Make measurable goals

It's after the holidays and we all may be just getting out of that holiday stupor. Feeling a little sluggish and getting back into that weekly or daily workout routine is harder.

Feeling that in-shape self you were before the grand holidays my be buried somewhere in there.

Well, let's see here, it's still there! Instead of setting a goal of, "I want to be in better shape by summer" set something more measurable. what I'm trying to say is to start with a short-term goal to help get you to the "I want to be in better shape by summer."

1.) Make your goal specific - "I want to run two miles in 20 minutes by March 5" - that's a 10 minute mile, totally do-able. You can do it.

2.) Make a plan of how you'll achieve this goal - "Go to the gym three to four times a week and run on the treadmill."

3.) Look outside the box - if you want to be able to run two miles in 20 minutes, look at what may be slowing you down. Time? Diet? Too many commitments? Narrow down your focus and find out where you can squeeze in some time.

4.) Write it down - write down your goal and post it somewhere visible. keep checking back on your status and motivating yourself in whichever ways you can!

Just be positive, it can be difficult at times, but keep your head up high.

Top Healthiest Cities

Is your city healthy? Does it make you feel fresh, fit and motivated? or sluggish, tired and gloomy?

Well, I got my Women's Health issue for January/February and came across the "The Healthiest Cities For Women." 

Among the top 10 healthiest cities we have:

1. Raleigh, N.C.: In this booming city of good shopping, 81 percent of the women over 40 stay on top of their mammograms. Also, even if you feel just fine, it's good to go get a physical to check up on your body and keep it maintained.

2. San Jose, Calif. (of course): Here we have many days of sunshine a year, (just like California's neighbor, Hawai'i! surprise!) get out and get running. Women's Health reported that many of the women run, swim and or lift weights, which keeps their bodies toned and tight. Also getting out in that snow when that time of the year hits, snowshoes or cross country skies burns up to 490 calories...Hello cute swimsuit :)

3. Austin, Texas: The women in this city eat lots of fruits and veggies every day, which helps them to lower their risk of certain forms of cancer. Not only do these low-caloric and sugar foods help with reducing cancer risks, but keep your weight at a comfortable rate.

Women's Health has a complete list of Top 10 on their site.

Start now and help to make your city healthier and make the list, well in the top 10!! (hint: come on Hawai'i, I mean who can resist this beach for a run, North Shore, anyone?)

The North Shore on O'ahu offers great places to swim, surf, run and play volleyball on the beach with friends. 

Hungry at midday???

I know I'm hungry all day! After the searching and wondering how to keep that hunger at bay...I came across this article the again, Ellie Krieger shared in her e-mail newsletter.

Do you sometimes find yourself hunting around for some kind of snack after lunch?  like 2ish or sometime around there? and that burger is sounding pretty good? or that cookie! mmm which one?

Well, before you grab that cookie, think again about you grab, and about if you'll have to workout harder later, plus your health later on in life. I know it's tough to get that workout in and sometimes can be a dread, but your body is low on fuel when you get tired midday.

Creating a snack with high protein and some carbohydrates is good for you. If you're hungry before your workout, try to eat that high protein snack at least an hour before your workout and you'll keep your energy level high.

Some of these snacks don't take long to prepare, try to that in the morning before you leave, maybe wake up 10 minutes earlier to allow for snack preparation, or make it the night before to just grab when you leave, (to spare you waking up earlier).

Some healthy-energy snacks include: 

 Get that peanut butter fix- a sliced apple with one tablespoon of peanut butter

Still enjoy your bread -Turkey and tomato on whole-wheat bread (just 1 slice will do it)

Eggs? - a hard-boiled egg and a piece of fruit. 


Lettuce wrap- take a piece of turkey and wrap it up in lettuce. (you'll be pleasantly surprised; just THINK of the lettuce wraps at California Pizza Kitchen...your version)

I thought this was interesting..especially for the Hawai'i population since many of us may be surfers, bodysurfers, paddling boarders or just like swimming in the ocean.

From the Japan Tsunami, debris was brought back out into the ocean when the water began to recede. This causes a major effect on the health of our water and oceans.

Check out this video, in which NOAA (National Oceanic and Atmospheric Administration) explains when the debris will reach certain parts of the globe. They mention that it's possible for some debris to reach the islands this WINTER...and even circle back around to the islands in 2014.

Click this link for video: Japan Tsunami Debris

Another addition to this post is from an article way back in March, assessing the fact that radiation is in the water is in fact an effect of the Japan Tsunami.

Traces of radiation that leaked from the power plant destroyed by the tsunami has been found in Tokyo's tap water supply, an article posted by msnbc.com reported. The tap water has also exceeded the safety measures for infants to drink.

It has even seeped into seawater, raw milk and more in areas around the power plant. (Read full article here)

Just a side note to those of us beach-goers, I wonder, if the ocean currents can carry debris across the world and to the islands by this winter and back around by 2014, how fast can the currents spread the radiation around the world?