Last week was spent struggling to finally get back on track after the holiday’s and with my pre-time of the month cravings!
In the end, I think I did fared well, but if I am to be completely honest not as fair as I would have liked too. =(
However, I tried to conquer my struggles by doing the following:
- Running a lot!
- Including, outside long runs and inside fast runs, in hopes of getting back on track and to my pre-holiday running shape.
- Hitting the gym!
- To start back on my “core” training and do lots of sit-ups (in order to get my tummy under control, that has gotten a little bigger since the holidays)…………=O
- “Trying” to avoid my constant cravings!
- By buying healthy and some no so healthy snacks (see below)to munch on instead of the bad ones I really want!
- Keeping busy at work!
- And, of course let’s not forget keeping myself very busy at work in order to not think about the my craving.
And, the above did help a lot and I am VERY happy to report that this week is MUCH better than last as I finally feel back on track running wise, at the gym and my cravings have STOPPED as well! =)
Check out my Training Schedule for all the details on my running and gym workouts last week and see below for my EATS…….
Not so bad (above), right!?!?!
WELL, I ate lot’s, mainly on Saturday afternoon at my sister’s House Warming Party, that was not so healthy or diet friendly believe me so even though I ate good above I canceled it all out then, but oh well, what is done is done……..time to move on to THIS WEEK!
………….of Baking, Grilling, Running, Shopping & Wrapping Gifts!
As you might imagine it was quite a busy 3 Days (Friday, Saturday & Sunday) for me this past weekend.
I too Friday off so I could do some shopping so let’s start there.
My husband and myself ventured to International Drive in order to do a day of shopping while our little one was at school. We hit the Orlando Premium Outlets while there and looked for some Christmas Gifts as well as a jacket for my husband.
Our shopping venture took us to other stores around the outlets, including Bass Pro Shop across the street. This store was massive. A man’s dream store, as I confirmed from all the men inside. I can honestly say I have never seen so man men in one store in my life.
My husband finally found the jacket he was looking for and I got a few things on my list as well. Another trip will need to take place later this week but only for a few odds and ends luckily. I think I might hit the mall that time so I can take in all the decorations and enjoy a nice lunch, a holiday tradition for me. Just doesn’t feel like the holiday’s without doing both. =)
Next, let’s review grilling as I did just that on both Friday and Saturday nights for dinner.
On Friday night I made Brown Sugar Bourbon marinated pork chops on the grill for dinner along with roasted potatoes and corn on the cop.
The meal was super yummy. The pork chops came out perfectly. I grilled them with only one layer of charcoal and let them sit for approximately 8 to 10 minutes per side on the grill until they were all crispy on the outside and juicy on the inside. ***Sorry for the lack of pictures, it was a busy/tiring day and I completely forgot.
On Saturday night I made Mahi on the grill along with a baked stuffed crap cakes, fries and green beans on the side for dinner.
This was My 1st Official Attempt At Making Fish and not just on The Grill, AT ALL!!!
It all started when I was walking by the seafood department at Publix and found Mahi on sale for $6.99 lb. I confirmed with my husband that he liked this kind of fish (he does, though he pointed out it wasn’t his favorite) and then I proceeded to ask the kind lady behind the counter to wrap it up for me and also her advise on how it should be cooked.
Once I got home I followed her instructions by doing the following:
- Coated the fish with olive oil plus lots of blacking spices for fish.
- Grilled it for approximately 4 to 5 minutes per side until it the meat was white and flaked off on the edge with a fork.
And, the below was born!!!
I also got stuff crap cakes that I baked 1st for 10 minutes at 350 degrees and browned on top of the stove after.
While baking and grilling my fish picks I also fried up some french fries and nuked some canned green beans for the sides.
For my 1st attempt at this dish I was very pleased and will make again as it was extremely tasty!!!
As mentioned above this kind of fish is not my husband’s favorite. He prefers the Gulf of Mexico fish like Red Fish, etc. However, those are not easily found in Orlando. Only at local fish bait shops by the Gulf so we had to settle for Mahi. Though next time we will splurge on Red Snapper, which was $14.99 lb.
Let’s not forget the running I did over the past 3 days!
On Friday morning, after I sent my little one-off to school for her final day before Winter Vacation, I headed out for a run on what was chilly but sunny morning.
I ran 4+ miles (think around 4 and 1/2 but didn’t map it) in approximately 55 minutes. I was not trying to go fast by any means on this run. I just wanted to go out for a nice hour-long run and enjoy the fresh air. And, that is exactly what I did. =)
I also ran just under 3 miles on Sunday morning, however it was quite a different morning on this run. The sky was covered in grey clouds and it was much colder out than on Friday, plus it was a bit foggy as well. The run was completed in exactly 30 minutes as I had to get home by 10am.
Also, before I forget I ran a FAST 3 miles at the Gym on Thursday after work…..the reason I wanted to mention this to you for two reasons:
For the 1st time I ran more than 1 mile at 6mph, I ran it for 3 whole miles! =) Now I will point out I started the run at 5mph and upped it to 6mph during the 1st mile and then during the last 5 minutes of the 3rd mile I ran between 6.1mph to 7.5mph to finish.
I almost fell face down on the treadmill during the last 10 seconds of my run! Why you may ask? Because my long sleeve t-shirt that was hanging on the side of the treadmill fell off and under my feet so I slipped on it. Luckily, I caught myself before hitting the running treadmill with my face below. =O
My week ended with 13 miles in all!
Not to bad in all, however this week I will be aiming for 15+ in light of all the EXTRA EATING that will surely be occurring…………….
Finally, onto baking and gift wrapping that took place all day on Sunday! Most of the day was spent baking (and cooking a little) and the rest wrapping gifts. I started after my daughter left with her grandma for the day and my husband went to work at 10a.m.
First, I headed to Wal-Mart to grab a few last-minute items needed for the day, then I grabbed a coffee from Dunkin Donuts on my way home and next I made myself some breakfast.
Second, I started by getting all my ingredients together so I could start the process of making Chocolate Covered Peanuts as it would take 3+ hours to make.
Then I looked over the recipe one more time and began to follow the super simple instructions.
Next, I chopped up all the chocolate so it was in smaller pieces for adding to the crock pot.
Last, I added all the ingredients to my crock pot that was set on low.
And, I set it for 3 hours and waited……….
About an hour later I lifted the lid to stir everything up and then in hour two I did the same thing again.
Just before the 3 hours were up I switched the crock pot to low as I knew it was ready to start dropping spoonfuls on wax paper, which I did.
Last, I let them dry.
As you can see the recipe makes A LOT, so there is plenty to give away and keep for yourself to eat! =)
I gave away to containers full to my mom and mom-in-law last night and the rest went into a large and medium container that I put in the freezer for keeping (I of course sampled a few while doing so).
What I love about these is they freeze wonderfully, which keeps them out of site (and mind) but when you want one all you have to do is take one out and a minute or so later it is ready to eat.
Third, I made a big pot of chili to go with the chilly weather outside! I followed my favorite recipe from Paula Dean’s son Jamie’s recipe, here it is for your viewing pleasure………..Jamie’s Chili.
Not only is to full of three (3) different kinds of beans but it is very yummy and filling. Plus, my husband loves it so it is a super easy lunch for him.
Fourth, I made one of my favorites……..Pumpkin Bread! =)
It was super easy to make as everything (minus the eggs, water, oil & Pecans) including the recipe came in one box……..
I wipped everything together, starting with the wet ingredients and then added the dry.
I than poured it all into the baking containers.
And, baked at 350 degrees for 60 minutes until them came out like this……
And, that is how you make Pumpkin Bread (super easy) and VERY YUMMY!!! =) I gave the two smaller loafs to my mom and mom-in-law and kept the bigger one for home.
And, finally, LAST, but not least I was able to get some gift wrapping done after all of the above!
And, on that note I will end this VERY long post that I hope you all enjoyed…………I will try to do a little post before the holiday, however if not I hope you all have a great and very Merry Christmas!!! =)
………….of FOOD was eaten over the holiday weekend!!!
The “all” above was eaten and drank while we watched the following on Friday night! And, yes all by my self.
Which was AMAZING from beginning to end!!!!!!!!
Can’t wait for Part 2, though it will be so sad to see an end to such an amazing story that I have loved through the years and look forward to seeing every holiday season. =(
And, lots and lots and lots of RUNNING was done over the holiday weekend as well to make up for all the food put in my mouth! =O
- 3 miles in 40+ minutes on Saturday
- 3 miles in 35+ minutes on Sunday
Hope everyone had a great holiday and nice long weekend!
I know I did, wish I didn’t have to return back to the craziness so fast but luckily Christmas & New Year’s are fast approaching………=)
My uncle gave me the above book by Jeff Galloway called Marathon – You Can Do It! that I must share with you as it has some VERY informative information inside that I know you will want to know!
Especially, the section titled “Fat Burning As A Way Of Life” that explains how running is one of the very best ways to burn fat and how long runs turn you into a “fat burning” machine!
Here are some of the things that I learned that I took straight from the book:
The human organism is lazy! With a primary mission of survival, each of us is programmed to slowly build up extra fat storage. For millions of years, this has been a proven “insurance policy,” which allowed our ancient ancestors to survive through periods of starvation and sickness. The mechanisms of fat storage support a well-established principle called “set point.” This powerful regulatory mechanism increases your appetite for weeks or months, after periods of fat loss due to reduced calorie intake, illness, and even psychological deprivation. Unfortunately, it does its job too well, leaving you fatter than you were before the fat loss. Understanding how the set point works as your hedge against starvation is the most important step in learning how to adjust it downward, or at least manage it, for the rest of your life.
What Is Fat?
When you eat a pat of butter, you might as well inject it onto your thigh or stomach. While dietary fat is directly deposited, protein and carbohydrates (even sugar) will be converted into fat only when you’ve consumed too many calories from those sources throughout the day. If you’re trying to reduce the fat blanket, it helps to eat complex carbohydrates (baked potatoes, rice, whole grains, and vegetables) and lean protein sources (legumes, turkey breast, nonfat dairy products, etc.) at the same time.
An Unlimited Supply of the Fat Is the Best Fuel for Running
Only body fat is used as fuel, not the fat in your diet! It is an excellent energy source, leaving a small amount of waste product, which is easily removed through the increased blood flow of exercise. While stored sugar is limited, you can’t run far enough to use up your fat storage. Even a 140-pound person with the unusually low level of two percent body fat has hundreds of miles of fuel on board.
Differences Between Men & Women
Men tend to store fat on the surface of the body, often on the outside of the stomach area. Most females store fat internally at first. Thousands of areas between muscle cells are filled up first. Many young women feel that some dramatic change has occurred around the age of 30 when they suddenly start showing fat accumulation on the outside of their bodies, while maintaining the same diet and level of exercise. They’ve actually been storing fat inside for many years. Once the inner areas are filled, women notice a dramatic change on the outside of their thighs or stomachs, often in less than a year.
Diets Don’t Work!
By depriving yourself of food, you can reduce your body fat temporarily as you reduce your metabolism rate and your motivation to exercise. But, as soon as the diet is over, your set-point mechanism unleashes a starvation reflex that keeps you eating until the fat levels are slightly higher than they were before the diet. At the same time, your metabolism rate stays low to help you store fat more quickly. No matter how mentally focused you are, you’ll find yourself with more fat on your frame when you mess with that very powerful survival mechanism.
The Starvation Reflex
Over millions of years, our ancestors withstood regular famines, establishing complex and quick reactions to prepare themselves for the possibility of food reduction. If you’re getting enough food – often enough – your system doesn’t feel the need to store fat. But the reflex starts into action when you’ve waited too long between snacks or meals on any day. The longer you wait to eat, the more you stimulate the fat-depositing enzymes. When you next eat, more of the food will be processed into fat. But that’s not all of the bad news. A longer wait between meals increases your appetite, which leads to overeating – during the next meal or over the next few hours. Even if you’ve eaten 3 to 5 times a day but have eaten too few calories for that day’s activities, you’ll experience an increased appetite during the next 12 to 36 hours.
Depriving yourself of food that you dearly love will start a psychological time bomb! You can tell yourself that you’ll never eat another doughnut, hamburger, fries and so on. You may even be able to abstain for an extended period of time. But at some point in the future, when the food is around and no one else is, your starvation reflex will gain the upper hand and you’ll binge. Over time, binges will lead you to consume more of that fatty food than you had deprived yourself of during the period of prohibition, and you’ll experience a net gain. Moderation is the key!
Burning It Off – Regular Exercise Improves Disease Resistance
One of the very best and proven ways of readjusting the set point that regulates your appetite to maintain fat accumulation at a certain level is by doing regular endurance exercise. We’re not just talking about increased fat burning during exercise. The increased health benefits of regular exercise (enhanced resistance to disease, stronger heart, more efficient cardiovascular system, etc.) give intuitive signals to the body that the risk of long-term health problems has been lowered and there is less need for increased fat levels. A fit 70-year-old man, for example, can often fight off disease better and quicker than can an average, no very fit, 30-year-old. Your set point mechanism seems to have a sensor that intuitively monitors long-term trends in your body. In most cases, the set point is adjusted higher in those in poor health.
Regular running and walking keeps fat off the body, burning off excess calories! Most beginning runners experience some fat burn off, even when their weight stays the same, particularly when their diet is not dramatically increased. If you’ve consumed more calories than you’ve burned during a given day, you can literally burn them off with an after-dinner walk or jog. This is particularly helpful if the excess calories on a given day have come from carbohydrates.
Sugar-Burning Produces Waste Buildup – – – So Slow Down!
Fat is the main fuel, but the body also uses another type. Glycogen is the form of sugar that is stored in the muscles for quick energy. Not only is this the fuel that gets us started, but also it sustains us for the first half hour of exercise. Unfortunately, when this form of sugar is used for exercise it leaves behind a lot of waste product, lactic acid, which causes discomfort. Running even a little too fast at the beginning depletes valuable glycogen quicker as it fills up the muscles and slows them down. This is why many runners don’t feel great during the first few miles of a run. The faster the starting pace, the more uncomfortable we feel. Most of this discomfort can be eliminated with a slow start and more frequent or longer early walk breaks – in short, a better warm-up. But more waste is still produced from using up glycogen than is produced when we are burning fat.
The supply of glycogen is very limited, and it is necessary for brain function. A small amount of this fuel is burned every mile, even after you’ve shifted primarily into fat burning. So it’s important on long runs to conserve this resource by keeping the pace slow from the beginning. When supplies run low, your body will hold back enough to keep the brain, your most crucial organ, functioning and, for the rest of your energy needs, force a breakdown of fat and protein – a very uncomfortable process. You can avoid this by gradually increasing your distance, by putting in more walking breaks from the beginning, and by running at least three days a week; being regular is important!
Running Slower = More Fat Burn
While you will hear a lot of opinions on how to burn fat, all of the significant research on fat metabolism seen shows that you must be exercising in the “aerobic zone” at a very easy pace, for you to burn fat! The higher the level of exertion, the less likely there will be enough oxygen available to the muscle, which is necessary for fat-burning. Even when the pace is a little bit too fast, the muscles start to shift burning glycogen as fuel (stored carbohydrate) which results in more huffing and puffing and worn-out muscles. Not only do you not burn as much fat during exercise, you can’t go as far, so you cannot burn as many total calories. Slower running, with more frequent walk breaks will shift you into to the fat-burning zone more effectively.
After Running 45 Minutes, You’ll Be Burning Mostly Fat
By starting at a slow pace and taking walking breaks as need, you can lower your exertion level enough to stay in the fat-burning zone for an extended time! This conserves glycogen for later use as your burn off the extra blanket a/k/a FAT around your stomach or thighs. From 15-45 minutes, your muscles gradually shift into fat-burning mode.
Your body does not believe that you’re really going out on a distance run until you keep moving forward for more than a quarter mile. At this point, you begin to break down fat for fuel (dietary fat is converted directly into body fat and is not burned for energy). It takes some work to break down the “excess baggage” on your body into free fatty acids and triglycerides that can keep you running mile after mile. If you continue exercising longer than about 15 minutes at a pace that is within your capacity, you start shifting into fat-burning. As your exercise continues past the quarter-hour mark, you start a transition into fat-burning as long as you continue to exercise at a level of exertion that is within your capacity.
Training Your Muscles To Burn Fat
Those who are not in shape for endurance activity must train their muscles to burn fat. Beginning exercisers may have to limit their exercise to walking until they can work up to an hour or more of continuous activity. Instead of walking breaks, some completely out-of-shape beginners may need to take 1-to-2 minute “sit down” breaks every 5 to 8 minutes to stay in the fat-burning zone. After a few weeks, however, most of those novices can accomplish continuous 45-to-60 minute walks at a steady pace. At that point, they may increase the walking distance or hold the distance steady and add jogging breaks. Some people take longer to progress, so be patient!
The adaptation to fat burning is more difficult for those who’ve done little or no exercise before. If you’re in this category, do more walking and stick with it. The fat-burning process works for you the same as it does for world-class athletes. You may not notice it for a while because of changes are going on inside the muscle cells. Keep telling yourself “I’m becoming a fat-burning furnace” because you are!
Fast anaerobic exercise burns sugar; slow aerobic exercise burns fat! Fat in the muscle cells can be burned only when there’s an adequate supply of oxygen. This is aerobic exercise: exertion that is done at an easy enough pace so that the blood can provide all the oxygen needed by the muscles. As soon as you increase the pace beyond your current capacity or go farther than your muscles are trained to go, the muscles can’t get enough oxygen to burn fat and so they shift back to the readily available but inefficient energy source, glycogen. Your exercise is now anaerobic, meaning that the muscles aren’t getting enough oxygen! The longer and faster you run anaerobically, the worse you’ll feel and the sooner you’ll quit because of the accumulation of lactic acid.
Walking breaks and a slow pace at the start keep you in the fat-burning zone longer! If you’re used to running for 5 miles (at 12 minutes per mile) with no walking breaks, try slowing down to run at between 14 and 16 minutes per mile. This will reduce your level of exertion so that you can run for 6 to 8 miles while feeling the same way you felt after 5 miles. When you add a 1-minute walking break every 5 minutes, you can push the wall back to between 7 and 10 miles while feeling as though you covered only about half that distance. It’s always better to increase your mileage gradually, so I recommend that you make this type of increase over several runs. The slower running with walking breaks will allow you to extend the distance with little or no risk of injury or over-fatigue. The extra mileage means that you are burning more calories and fat.
The continuous movement of the body during long, slow runs and walks (lasting at least 45 minutes) mobilizes an incredible number of muscle cells in the legs, back, butt and related areas. By slowly covering several miles, three times a week, this network of muscles specializes in the work that can keep moving the body in the most efficient way. Because fat is the most efficient and abundant fuel, the muscles will adapt to become fat burners if this run is done regularly enough.
Walking Breaks Can Help You Burn Off 10 Pounds Of Fat!
To show you why it’s better to go slowly, let’s look at the math. Continuous running (whether it is slow or fat) burns about 100 calories per mile. If you’re walking normally, you’re burning about 50 calories per mile. Even if you’re running for 2 minutes and walking for 1 minute, you’re closer to the running side of the continuum, burning about 80 calories per mile. Let us suppose, then, that you’re running 5 miles four days a week. If you slowed down and took a 1-minute walking break for every 3 minutes of running, you’d feel about the same, after covering 8 miles, as you would feel if you’d run 5 miles continuously.
Here’s the math:
- 8 miles
- 85 calories per mile = 680 calories per run
- 5 miles
- 100 calories per mile = 500 calories per run
That’s an increase of 180 calories per run! In one year, you’re walking breaks will enable you to burn off an extra 10 pounds of fat!
Stoking Your Fat-Burning Furnace
By slowing down enough to break the 45-minute barrier and exercise for longer periods, you show your body that you’re serious about endurance. It responds by converting the formerly sugar-burning cells into fat burners. The minimum necessary is one session longer than 45 minutes per week, but the process is accelerated by exercising for more than 90 minutes once every two weeks. As the long-run distance increases significantly in a marathon (or half-marathon) program, you force more and more cells into the more efficient mode of fat metabolism and keep them there. To maintain the capacity of your expanding fat furnace, you’ll need at least two other 30-minute sessions a week. If each of these can be increased to at least 45 minutes, you’ll improve the adaptation. As always, it’s better to slow down from the beginning of exercise so that you’ll feel better, be more motivated to continue and go further.
Burning Fat In The Office & While You Sleep
Running and walking elevate your core body temperature. Many experts believe that this produces a healthy “fever” that often kills off infections before they cause colds or worse. But the greater your blanket of body fat, the more heat you’ll retain, which can lead to excessive fluid loss through sweating. Your body’s temperature control mechanism will try to reduce this source of stress if you run regularly. After months of regular long runs, you’ll slowly burn off the blanket, reducing your set point, and therefore your body fat, if you’re not significantly increasing calorie intake.
As more of the muscle cells adapt to fat metabolism through training, you’ll be burning more fat throughout the day! Once they’ve run enough long runs, regularly, even sedentary office workers will burn fat while sitting in their offices or on the couch at night. Endurance-trained fat-burning cells will choose more fat as their fuel even while you are asleep. Then, in the “battle of the bulge”, you’ll be able to enlist as your soldiers thousands of cells gobbling fat all day and all night.
The Virtue Of Patience
We Americans often want changes to occur too rapidly! If a little exercise burns x amount of fat, we are tempted to log twice as many miles to double the rate. This doesn’t work! By adding to much distance too soon, you’ll get tired or injured, and be forced to stop exercising or to cut back dramatically. Even worse is the possibility that you’ll get mentally burned out. If you continue to run slowly and increase your total weekly mileage by no more than 10%, you’ll reduce changes of injury and burn-out to almost nothing.
The biggest mistake runners make is to start a run too hard, too fast! This is so easy to do because it usually doesn’t “feel” too hard, but 6 to 10 minutes later you’re wishing that you were finished. By forcing yourself to start much more slowly than you want, you’ll get a stream of benefits, sped your entry into the fat-burning zone and set yourself up for more enjoyment later.
As I have mentioned a few times over the past month I have been working on a few new training plans that I plan to use in order to prepare for an upcoming 15K Race I have this September 2010 and also to continue my weekly toning routine in an effort to lose the last 15-20 pounds I have been needing to lose for almost a year now!
I started both plans this week and completed my first workouts for each last night (Tuesday, 6/8/10) at the gym as you can see on my Training Schedule page.
Overall it was an easy start to both plans and I did the following:
- Bar Crunch (2 sets of 25)
- Ball twist (2 sets of 25)
- Bicycle crunches (2 sets of 50)
- Flutter kicks (2 sets of 25)
- Frog crunch (2 sets of 25)
Toning Training Plan
DAY 1: Weights (Legs)
- Leg extension machine (2 sets of 20 @ 65lbs)
- Squat jumps (2 sets of 20)
- Step ups (2 sets of 20, using 10lb dumbbells)
- Stability ball hamstring curl (2 sets of 10)
- Wall squats (did twice for 60 each)
- Dolphin plank (hold 30 seconds) and then do a side plank (hold 30 seconds each side). (Did both twice.)
16-Week 15K Training Plan
|2 miles @ 12:00|
*I also ran an additional 1/2 mile at 6.5mph to 7.5mph sprints after I completed the above as I just felt like running fast because I typically never run that slow on the treadmill (outside in the heat while running long distance for sure) and it felt really slow to me the whole time so I was jones to go fast at the end!
I know I have only completed Day 1 of both plans but I think I am going to really enjoy the next 16 Weeks on both as they are super easy to follow……..due to my handy-dandy cheat sheets (a/k/a new training plans) that I made pictured above.
Plus, the fact that I tailored each plan to my current strengths and schedule in order to minimize the chance of me failing off the wagon per say because they are too difficult to do or keep up with. I feel that it is important with any new plan, activity, sport, diet, etc. that you start in your life that you tailor to you & your schedule in order to minimize the failure rate. In the past when I did this I was able to complete my goals.
However, I also had to remember that I would fall off the wagon per say at times and that I couldn’t get down about that (at least for too long) and that I had to jump right back in the saddle and keep riding in order to succeed.
Well there you have it folks………my new training plans that I am super excited to share with you and continue following for the next 16-Weeks.
Get out there and make ones for yourself as the Summer is the perfect time to start a new plan as there are less holiday’s to interrupt you, the kids are out of school which means no homework to help with, the weather is nice outside (for most of the country that is, as it is HOT here in Central Florida of course) and it is the perfect time to start getting ready for the fast approaching holiday’s………..so get started!!!
Think it is time to check out some of my EATS as they have been absence for awhile now and you must be wondering what the heck I have been eating!?!?!
And, I will be honest with you with everythign that occurred lately I haven’t been keeping up with my food pictures at all so I only have a few pictures for you today…….=(
My favorite is back………..blueberry oatmeal!!! =) Blueberries finally went on sale at Publix so I bought some along with Quaker True Delights Wild Blueberry Muffin Instant Oatmeal.
And, a repeat from last week……..
Then it was a weekly repeat………
To finish I just had to have the following of course………
TIP OF THE DAY!
9 Ways to Live Longer
Turn off the TV
Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day.
Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.