Good morning, ladies!
The nutrition goal this week was to eat at least 3 colors per day, requiring you to get a little more creative. I came across this article on MSN Health, "Eating Well by Color." The colors of fruits & veggies provide a clue as to what nutrients are included. For example, red fruits & veggies contain lycopene which protects against breast cancer (2nd most cause of cancer death in women). The article explains each color, except white (mushroom, banana, onion, ginger, etc.). White contains beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity.
The exercise challenge this week required thinking positive. Listening to music helps keep your mind off negative thoughts so you may want to update your iPod or create a playlist, if you haven't already. A 20-minute exercise session is about 4 or 5 songs long. If you're like me, you repeatedly glance at the clock to see how much time is left until you reach 20 minutes! Then you realize you have only been exercising for 1.5 minutes since you last looked at the clock! So a trick to keep in mind is: avoid glancing at the clock while moving, until you have listened to at least 4 songs.
Finally, we have to remember how fortunate we are that we have the ability to exercise. I often think of those who are unable to walk or run - the disabled, elderly, sick, injured - and I run not just for myself, but I run for them. Many Native American cultures tie running with a spiritual energy. For those who do not know, I am Native American so this is stuff I learned as I grew up. Some cultures will pray for the disabled, elderly, sick, and injured while running. Check out this article in the New York Times on the Navajo tradition: "Indians Proudly Revive a Tradition of Running." Not everyone is spiritual or believes in a higher being, but I just wanted to share another variation on this aspect of "positive thinking."
Have a great weekend and keep working toward your goals!