Tuesday, May 15, 2012

Week 3 - Oh Sunshine!

 It's that time of year again........

Warm sunshine and longer days...... 

Nature is calling.....get outside!!

One of the many things I love about kayaking is the simplicity. You can take a kayak just about anywhere, uses no gas and gives you a great upper body workout. My kayak only weighs 39lbs. so I can easily lift it in and out of the water, throw it in my truck or on top of a car and go. Many parks rent kayaks, so if you haven't tried it yet you really need to.

Top 10 Health Benefits of Sunshine

1. Reduce risk of Type 2 diabetes. Once considered an adult-onset disease, type 2 diabetes is reaching epidemic proportions in our kids. It’s a lifelong disease, and harder to treat in the young.  Some studies suggest that vitamin D can reduce the risk of developing it (one study found that those with high levels were 40% less likely than those with low levels).
2. Reduce cancer risk. There are lessened mortality rates for 15-20 types of cancer in regions of higher solar UVB exposure, particularly for breast, colon, and rectal cancer. Those patients who had higher vitamin D blood levels when diagnosed had nearly twice the survival rate of those with the lowest levels.
3. Strong bones for better bone health. Vitamin D boosts calcium absorption for strong bones, which means you’re less likely to develop bone diseases, fractures and osteoporosis.
4. Protect eye health. Vitamin D has been tentatively linked to lower incidence of cataracts, and studies indicate good D levels correlate to a lowered risk of macular degeneration as you age.
5. Boost immunity. Researchers believe that vitamin D is integral to proper function of the body’s T cells— the immune system’s first line of defense.
6. Improve metabolism; fight obesity. Several studies show correlation between sun exposure and an increase in metabolism, although the reasoning isn’t cut and dry. One hypothesis that makes a lot of sense to me is that decreased time in the sun leads the body to believe it’s winter, causing the body’s metabolic processes to shift into a winter fat-storing mode. More about that here.
7. Lower blood pressure. The warmth of the sun can improve circulation, and heightened vitamin D levels have been shown to reduce blood pressure in hypertensive subjects— perhaps as effectively as medication.
8. Reduce stroke risk. There are likely a lot of factors at work here, but in one survey people who lived in areas with less sun exposure had a stroke risk that was 60% higher than those who lived in sunshine-y regions.
9. Sleep better. Daily time in the sun helps to regulate circadian rhythms for a better night’s sleep. And sleep has its own host of health benefits.
10. Feel better. Sunshine has been shown time and again to improve mood, fight Seasonal Affective Disorder and lessen stress. Not to mention, we’re more likely to MOVE when we’re outside basking in the sun. And physical activity is definitely good for you!
Vitamin D deficiency is also implicated in a lot of other health complaints, from muscle pain to the resurgence of rickets (!) in children.
(article courtesy of

Morning Yoga

I've been thinking about taking up Yoga and this video looks pretty easy for first thing in the morning except for the swinging arms at the end....still working through my Frozen Shoulders, OUCH!

 7 minutes to toned legs and butt

*For an additional workout I added ankle weights.

Roasted Sweet Potato and Green Beans

Roasted veggies are one my favorite things to eat. When I recently combined the sweet taste of sweet potatos with fresh green beans I was in heaven.
  • Sweet potato peeled and diced
  • Fresh green beans
  • 2 tbls. olive oil
  • 1/2 tsp. cumin
  • 1/2 tsp.cinnamon
  • 1/2 tsp. garlic powder
  • salt and pepper to taste
  • Toss veggies in oil and spices, spread onto baking sheet, bake for 30 minutes at 375.

Beet / Purple Carrot juice smoothie

I found this wonderful Beet juice at Trader Joe's....yummy!
  • 1/2 frozen banana
  • 1/4 cup no fat plain yogurt
  • 1/2 cup almond milk
  • 1/2 cup beet/purple carrot juice
  • 1 scoop vanilla protein powder
  • 1 scoop ground Chia seeds
  • 1 tbls. ground Flax seed                            

*What I do when I'm not Blogging*   ..........My Website

Happy Journey,


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