Monday, July 11, 2016
I’m so happy to partner once again with Fidelity & MEFA in support of the U.Fund Dreams Tour to continue to grow our family’s knowledge about the steps we need to take in order to plan for Quinn’s future. Even though college is still many years away, it’s never too early to foster his excitement for learning. And now that summer is in full swing, we’re always looking for new activities and things to experience together, like the U.Fund Dreams Tour because not only do we get to visit fun local events and festivals, but we also get to ask questions and learn more about the savings process.
Quinn is quite the curious two-year-old and enjoys being out and about, exploring his surroundings, so we’re constantly on-the-go and taking him on adventures. These kinds of experiences can really add up financially if we’re not careful (i.e. tickets, transportation, snacks), so I wanted to share some of our favorite toddler-friendly ideas for free activities that are sure to fascinate the little adventurer in your life!
Visit a local farm – One of our favorite adventures is visiting Hornstra Farm to see the cows (and barn birds). It’s totally free, and it’s a fun way to teach Quinn about where his milk comes from as well as about the farm, people, and vehicles (!!) who run it.
Build an outdoor fort – Quinn loves building blanket forts inside so much, we’ve recently moved things outdoors. He absolutely loves it, especially since we can make bigger and better forts outside! We use our patio furniture, old sheets, and towels to build them. It’s so fun!
Go on a picnic – Eating outside when the weather is nice is the best, and it’s especially fun for kids. Just pack up your favorite foods in a cooler, grab a blanket, and go! You can even have a picnic in your own backyard!
Take a nature walk – We love exploring the wooded trails near our house because we always find something new and exciting. We also love our local nature/science center, which offers all sorts of free programs for kids. Quinn recently had the opportunity to measure a turtle there before it was released back into nature! So cool.
Plan a beach day – There’s nothing better than a day at the beach! Most of the time, it’s a free (or really affordable) day for the whole family. Bring your own snacks and toys and arrive early to take advantage of free public parking.
Look for bugs – What is it with toddlers and bugs?! Haha! A super simple adventure: Just walk around the house (or into nearby nature/woods) and look for bugs with your little one. Quinn and I talk about what we discover and sometimes try to say the names. He’s sooo into bugs, I can’t help but get excited about them too!
Visit the fire station – Visiting your local fire station might just be the highlight of your toddler’s summer! Most firehouses enjoy showing off their equipment and entertaining the kiddos, but be sure to call ahead to see if they allow visits.
Throw rocks into a pond or puddle – Sometimes, the simplest activities are the most fun! Throwing rocks into a local pond keeps Quinn entertained for quite awhile. He loves digging through the mud and then hurling what he finds back into the water. If you don’t have a pond nearby, a big ol’ puddle works too!
Go to a museum – A lot of museums offer ways to get free or discounted tickets. Check with your local library as well as this list of Free Fun Fridays where all sorts of different museums and arts institutions offer free admission every Friday this summer.
Visit the playground – Oh, how we love the playground! Quinn loves running around and playing, and we love watching him learn new things. It’s so cool to watch him attempt new challenges each time we visit.
Question of the Day
Toddler parents: What’s one of your favorite summer adventures?
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If you have zucchini overflowing in your garden and coming out of your ears, these recipes are for you! Even if you aren’t growing any at home, it is the perfect time of year to buy them at the store or farmer’s … Continued
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For today’s edition of Dear Mark, I’m answering three questions. First, does dairy inhibit magnesium absorption, thus negating the utility of adding blackstrap molasses to milk? There’s a good deal of evidence that points to a probable answer. Next, is mini trampoline training actually good for you, or is it just a silly way to pass the time and look ridiculous (or all of the above)? And finally, how should someone calculate (and train under) their max aerobic heart rate?
Hi mark, in regards to your recent post and another previous post about blackstrap molasses and some suggestions to how it can be taken, you mention a couple of ways that include dairy.
I have read that the absorbtion of magnesium is affected (decreased) when taken with dairy, I was wondering if there was any truth behind this and if so to what degree?
I’ve heard that too but never saw it substantiated. You spend enough time in alternative health circles and it starts to seem like dairy inhibits the absorption of everything. The calcium content of dairy blocks iron absorption. The dairy protein prevents you from absorbing the polyphenols in blueberries. Dairy supposedly even prevents you from absorbing the calcium it contains, if you listen to the more rabid of the vegans.
So, does dairy inhibit magnesium absorption, as the Weston A Price Foundation has asserted?
Lactose doesn’t block magnesium absorption. A study in live healthy human subjects found that the presence of lactose, even in large amounts, had no effect on magnesium absorption.
Calcium doesn’t block magnesium absorption. The body uses separate pathways to absorb each. The biggest determinant of magnesium bioavailability is your magnesium status. If you’re low, absorption is high. If you’re replete, absorption drops. It’s totally context-dependent.
Casein doesn’t block magnesium absorption. Researchers actually use casein as the control when studying the effects of various proteins on magnesium bioavailability.
I don’t see any route by which dairy would block magnesium absorption. Have at it!
What is your opinion of exercising on a rebounder or mini trampoline? There doesn’t seem to be much research. But webpages and blogs all report glowing benefits. The only research that all sites use is a NASA report about how beneficial rebounding is for returning astronauts. What are your thoughts?
I’ve actually seen a decent amount of research. I’ll go through some of it and then give my thoughts after.
A group of Thai working women performed aerobic dance moves on a hard wooden surface or mini trampoline. Both produced good training effects and improved bone metabolic parameters, but the trampoline produced more leg strength and forced better balance.
A moderate intensity exercise session on a mini trampoline has the ameliorative effect on blood glucose you’d expect.
In patients recovering from a stroke, mini trampoline training improved postural control to a greater degree than balance training. It also led to greater improvements in daily functioning and mobility. Another study in stroke patients found that trampoline training (30 minutes a day, 3 times a week for 6 weeks) led to fewer falls, greater balance, and improved gait.
In elderly women, trampoline training ranks among the best ways to improve balance (and thus reduce falls and catastrophic injuries).
In athletes with ankle instability, training on a mini trampoline improves postural control and reduces sway.
There’s evidence it’s not just good for the elderly and health-compromised. In a group of male gymnasts, training on a mini trampoline for 12 weeks improved sprint speed, standing broad jump, vertical leap, and anaerobic power output.
They’re a little risky, too, particularly the big backyard ones. If you’re going to bounce around on a trampoline, observing the following rules seems to minimize the risk of injury:
- Bounce alone. One at a time, please. Most injuries involve collisions with other people.
- Don’t jump off of an elevated surface onto the trampoline. Roof to trampoline, bad. Trampoline to roof, awesome (if you can pull it off, but you may need to be a comic book character).
- Use a safety net to prevent falls.
Most importantly, trampolines are fun. I have fond childhood memories of bouncing on my buddy’s backyard trampoline. We were reckless, of course, which I wouldn’t recommend. We probably got lucky. But man was it fun.
I must precede my question with a tremendous note of gratitude. I am a fitness trainer and health coach, age 67, and having followed the advice of “Primal Blueprint” and “Primal Endurance”, I’ve gone from 18.3% body fat to 12.3% body fat in 4 months. I feel much better, am stronger and faster, and suffer much less injuries. Before I met you, I was overtraining junky that would yoyo between peaks and painful setbacks. God bless you, Mark, and thanks ever so much.
Here’s my question:
According to various calculations, my heart-rate max should be somewhere between 153 – 161. My HR at rest is about 68 (here in hot Israeli summers). Yet, I jog at 153, run at 180, and at all-out sprints can hit as high as 212. Understandably, I’m confused as how to stay in my aerobic zone. What we be your recommendation.
A million thanks and blessings for your continued success,
Lazer from Israel
Using the Maffetone method outlined in Primal Endurance, you calculate your max aerobic heart rate by subtracting your age from 180. That gives you 113. Since you’re a healthy fitness professional who’s been training for years, though, you can bump that up by 5-10 points. Let’s say you’re at 123.
Keeping your heart rate at or under 123 during exercise will maximize fat burning and minimize glycogen depletion. This is where the magic happens, where you accumulate easy volume, where the “base” is built, where you begin building more mitochondria. It probably feels way too easy, especially for a guy like you with so much experience. But bear with me. It works.
All that said, dropping 6 points of body fat in 4 months is no joke. You’re doing things right, so you may just want to keep doing what you’re doing. I’m never one to mess with what’s already working.
Still, you can probably go easier than you think and still get results.
Thanks for reading, everyone!
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Few fruits taste as amazingly sweet and scrumptious as a freshly picked cherry. Head out to your local farmers market soon, as they are only available for a short time.
One cup of cherries contains 90 calories, 22 grams of carbohydrates, 3 grams of fiber and 1 gram of protein. You will also find about 10 percent of the daily requirement for potassium, 16 percent for vitamin C and 3 percent for iron. Cherries are rich in antioxidants known as anthocyanins, powerful plant compounds that may help reduce the risk of heart cardiovascular disease and certain types of cancer.
What to Do with Cherries
Enjoy cherries as part of snacks, baked goods, beverages and frozen treats. Accompany them with flavors like almond or vanilla to enhance the natural essence of this magnificent fruit. Sweet preparations are most intuitive, but the tangy flavor also works well in savory applications like salsas and pan sauces.
When at the market, look for cherries that are deep red in color, firm and unblemished. Once you bring them home, store them in the fridge wrapped in a plastic bag. You can also freeze pitted cherries for up to six months. Use this step-by-step guide to learn how to easily pit fresh cherries.
Recipes to Try:
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
from Healthy Eats – Food Network Healthy... http://ift.tt/29yQmAu
It’s cold. It’s refreshing. It takes less than 5 minutes to prepare. It makes a great breakfast, snack or dessert. And it’s best served in jars with really cool lids!
I’ve partnered with Mason Jar Lifestyle to share this chia pudding recipe using some of their products. They make all kinds of mason jar accessories, from every kind of lid you can imagine to reusable straws, soap pumps, silicone sleeves, and solar lights! I have put everything they sent me to good use around my household. (And you can snag some with the 10% off coupon katheats!)
Now, back to the chia pudding, which fits four servings neatly into little half pint jars.
I started with frozen mango (which saves a lot of time not having to peel), but of course you can use fresh too!
To the mango add a banana, a cup of milk, cinnamon, and vanilla, and blend.
Meanwhile, put a scant quarter cup of chia seeds into the bottom of each jar.
Chia seeds contain a ton of good-for-you nutrients, including fiber, protein, omega-3 fatty acids, calcium, copper, phosphorus, potassium, and zinc. And I love their texture when soaked in liquid!
Pour your smoothie mixture on top of the seeds, equally between the four jars.
And then give them a big stir to mix the seeds throughout.
Note that there are no added sweeteners in this recipe, but if you like things on the sweet side, you might want to add a drizzle of honey to the mixture.
Chia seeds are also very hydrating, so I had this snack before two of my workouts last week!
Mango Chia Pudding
Ingredients (4 jars)
- 1 cup frozen mango
- 1 cup milk
- 1 ripe banana
- 1/4 tsp cinnamon
- 1/4 tsp vanilla
- 1 cup chia seeds
- Blend all ingredients (except chia seeds) together.
- Add a scant quarter cup of seeds to each jar.
- Pour an equal amount of smoothie mixture into each jar.
- Stir seeds to incorporate throughout.
- Chill for at least 2 hours.
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It’s hot, and many of us are enjoying our barbecues on a regular basis this time of year. But grilling doesn’t have to mean tons of barbecue sauce or other not-so-healthy additions. In fact, you can… Read more →
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