Vio Family Adventure

Ok, so its just Brookie day because Lex is on a playdate today. We have a snow day here in the beautiful town of Grimsby. The heavy snow is falling, the wind is calm and the temps are just right.

To start us off, I need to share my little beauty from yesterday. She is just stunning and makes my heart melt with every sparkling smile.



Yes, perfect princess was sweeping the floors. Just like her mama, she has a knack for cleaning. So while sissy was off on a playdate with her friend (which, I hope Geri sends me more pictures of Beth and Lex to hang on her picture wall!), Brooklyn took to the great outdoors with Spencer and Elizabeth. They had a ball and enjoyed piling snow on Roxy and making snow angels.

















And with that, I bit farewell for the weekend. I may be able to sneak in a blog post Sunday. We have a trek ahead of us up to Newmarket and then dinner and a movie for me and the babe. Drinks tonight with the MA crew and BED. I wish I could say that I would be sleeping in tomorrow given that we are kidless, but that unfortunatly will not be the case. I will be up and *chipper* to head to a kickboxing session at 930am. Yes, I WILL be awake at 8am on Saturday. UGH! Tomorrow is a big day, we have our first Canadian Kickboxing Championship. Basically a full day thing and I am SO ubber excited. Tomorrow night we are having our *Friday Night* ritual, just on a Saturday. Always good times with the bestie. Sunday of course is the usual, gym for the little ladies 9-2 and home to relax, clean, play outside and have a visit with Nana/Papa.
Until Sunday, have a great weekend, stay warm and safe in this winter wonderland. :)

This Saturday is our first CASK Kickboxing Nationals - full contact kickboxing amateur K1. Super excited!! Friday we are heading up to Newmarket with the girls, they are having a sleepover with their wonderful grandparents. Babe and I are stopping on our way home for dinner and a movie and meeting up with the crew from the MA studio for drinks afterwards. Saturday is the big day for brackets A and B. So much awesome packed into one wonderful Saturday afternoon. Can't wait to see everyone here and give/get all the amazing support and love.


A few other little things of importance. I found through this journey the importance of a healthy lifestyle. It is no longer about the number on the scale (yes of course that is a nice bonus) or the inches on the measuring tape (and yes, those too are lovely to see shed off week after week). It is about your well being. From your immune system and mental health to your behaviours/personality and outlook on life. When they all it a lifestyle change, they really mean it. Finding your wellbeing is changing every little particle of your life. The way you eat, move, think, look and feel. I couldn't figure out before why I was always getting sick. Watching little germ balls all day, I was the first to contract everything they brought in my house. On the contrary, neither of my daughters were getting sick but once, maybe twice, in an entire year. It just baffled me. Why was my immune system on the downlow? HA! I sure figured that one out. Dont buy the excuses of "its media playing into that". When they tell you that proper exercise and activity boosts your immune system, they weren't lying! My daughters are so active, its no wonder they have immune systems of steal! Now I can laugh off all the remarks and comments, we were doing nothing but a world of good for those 2 little angels and thank goodness Im finally doing something so good for me too. We all deserve to live this amazing lifestyle and Im so proud we are doing it as our little family of 4.

Here is a great read, I highly recommend reading all the way through it.

Your immune system is important. Very much like your own personal army, it guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. And it’s smart, too, often “remembering” certain infections so it’s ready for them the next time they try to attack. But just like any other body system, your immune system can deteriorate if you don’t treat it well. Keep it functioning at its peak performance, so you can stay healthy, too, by following these six steps.

1. Eat Right
In theory, this one is pretty simple: Eat just enough of the right foods when you feel hungry. Unfortunately, this isn’t as simple to put into practice. We’re tempted by unhealthy options everywhere we turn, we eat for emotional reasons, or we don’t even know what the “right” foods are. For those of us who struggle in this area, this may take some work.

Avoid eating too much, which can lead to weight gain and harm the immune system. Research performed by scientists at the University of North Carolina at Chapel Hill School of Medicine has shown that obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. In the study, obese mice were found to be 50 percent less capable of killing the flu virus, compared to lean mice.

Just as important as how much you’re eating, is what foods you’re eating. Some nutrients and foods that have been found to enhance the immune system include:

Vitamin C-rich foods, like citrus fruit and broccoli
Vitamin E-rich foods, like nuts and whole grains
Garlic
Zinc-rich foods, like beans, turkey, crab, oysters, and beef
Bioflavanoids, which are found in fruits and vegetables
Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice
Carotenoid-rich foods, like carrots and yams
Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil.

Of course, you can find these nutrients in pill form, but food is always the best and most usable source of vitamins and minerals. Supplements can be shady, since no regulating body ensures that they contain what they claim to, or that they’ll be absorbed as well as nutrients you get from food.

2. Exercise Regularly
According to the President’s Council on Physical Fitness and Sports (PCPFS), data from numerous studies show that regular exercise reduces the number of sick days. In three separate studies cited in the June 2001 issue of the PCPFS’ Research Digest, women who engaged in 35-45 minutes of brisk walking, five days a week, for 12-15 weeks experienced a reduced number of sick days compared to the control (sedentary) group. Exercise doesn’t have to be strenuous to provide these benefits—in fact moderate exercise may even achieve a better result. A study published in Medicine and Science in Sports and Exercise found that upper respiratory infections were more common among athletes during heavy training. Whatever you do, listen to your body. If you’re under the weather already, take it easy until you feel better.

3. Get Enough Sleep
Deep sleep stimulates and energizes the immune system, while sleep deprivation has the opposite effect. According to authors of a sleep study published in 2001 in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning can be seen after a few days of total sleep deprivation or even several days of just partial sleep deprivation. According to the National Institutes of Health, the average adult needs between 7 and 8 hours a night, although some people may need as few as 5 hours or as many as 10 hours. To make sure you are getting enough quality sleep, avoid caffeinated drinks (and other stimulants), decongestants, tobacco and alcohol. Alcohol can assist falling into a light sleep, but it interferes with REM and the deeper stages of sleep, which are restorative.

4. Manage Stress
Between fender benders, work deadlines, marital problems and hectic schedules, keeping stress out of your life is impossible. But how you choose to react to stress can greatly impact your overall health. Sweeping problems under the rug as opposed to solving them can turn short-term stress into chronic stress, which can cause health problems. According to the National Institutes of Health, hormones (like cortisol) that hang around during chronic stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. These stress hormones can work in two ways, either switching off disease-fighting white blood cells or triggering a hyperactive immune system, which increases your risk of developing auto-immune diseases. So find ways to de-stress a few times per week, whether you exercise, practice yoga, meditate, or take a relaxing bath.

5. Quit Smoking
In an older but still relevant study published in the 1983 edition of the Medical Journal of Australia, immune system markers in 35 smokers were analyzed before they quit smoking and then again three months after they had quit. Compared with a control group who continued to smoke, the ex-smokers had significant, positive changes in many measurements of their immune systems. Smoking and using tobacco products contributes to a host of health problems, and this is one more you can add to your list for reasons to quit.

Some of my favorites, of course.

http://www.whfoods.com/

http://www.cookingnook.com/


What are whole foods and why have we decided to eat this way?
http://en.wikipedia.org/wiki/Whole_foods
http://www.whfoods.com/foodstoc.php
http://www.medicinenet.com/script/main/art.asp?articlekey=62664

There is no reason NOT to eat this way. It isnt a diet. It isnt anything special or expensive or store bought. No pills, no magic. Just learning to enjoy natures food. Whats your excuse?

Top 5 Healthiest Foods

Salmon (no, I dont eat it, but yes, I make it for my kids. Just because *I* don't like something, doesn't mean my kids souldnt enjoy the amazing benefits of it)
Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.


Soy (we follow the recommended serving amounts on soy to the T. Its limited, but useful when used right)
Soy products are great substitutes for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis.



Greens (every meal baby)
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!


Berries (YUMMM)
Berries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare - just wash and rinse - no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.



Whole Grains (its not just media *how silly*, its scientific research!)
Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that's 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.



There is nothing worse then listening to peoples excuses as to why they eat the way they do. So and so doesnt like it. Its quicker. Its cheaper. It is just the media feeding this to you. Pardon my language, but screw that. Nothing but excuses!

An Apple a Day Keeps The Doctor Away? How about 2!! How do you like them apples? Me, I like the sweet, just like my little ladies.


Dinner out with the Fam. Whats for dessert you ask? Why, worms and dirt.






Last summer we were blessed to get out and do some many things together as a family. From our week in Ocean City, to our 4 days at Sesame Place/PA. Camping, movies, bowling, mini putting, 3 local beaches, 4 day Pittsburgh trip and so much more. We created so many lasting memories last summer. I am so pleased to say that this summer we have huge plans again. It may take months of winter saving, but we did it again! :) Our tickets were booked this week for our 2 1/2 weeks in Portugal. We leave July 16th and will return August 2nd. While we are there we have trips to Spain and the Portuguese south planned. Trips to the castles and caves and a very special trip to Fatima to visit the Our Lady of Fatima shrine (Alexis goes to Our Lady of Fatima Catholic School). We are staying in Foz City, Brians parents own a vacation complex there.
Check the City out!
http://www.pbase.com/pliborio/foz_do_arelho
It's a little piece of paradise located directly on the Ocean. In fact, our view out the window is the ocean itself!
In addition to Portugal, we have a May vacation planned with our dear friends Danielle, Dayne and Griff to PA. The girls are so excited to visit Idlewild again, especially now that they are both old enough to enjoy it entirely! We will be spending 2 weekends this summer camping in different spots, and 5 days away to Sherkston with Shannon and the crew. We have a small little getaway planned up north to visit my sister and the clan and the girls are super excited to go to the water park in Quebec. Of course, we will include our little weekend fun like bowling, putt putt, local beaches, splash pad, walks, bike rides and everything else in between. It is going to be so much fun and we are so very excited to have it all planned out, mapped accordingly and most importantly (to us anyways), paid for lol.

I know it is only Feb. but we can't help but feel the excitement as we graciously smell spring in the air.

Alexis had her eval today. We are so excited and so damn proud of that little lady. She proceeded with 100%, not missing a single goal this quarter! Her determination to be the best she can be just amazes me everyday, in everything she does. Whether it is her reading in school where Grade 1 wasnt a strong enough goal anymore and currently sits at a 2.4 to when single digit addition and subtraction equations were no long enough. I could brag about her for hours on end because the things she does just baffle me. On top of her smarts, this girl has got to be the most caring and loving little lady I've known. Her love of her sister and family and her complete adoration for her friends. She is loyal and true and always good for a laugh.

So, on to her eval. Her goals were as follows.

Bars:
pullover
stoop off
squat on
glide swing
back hip circle
straddle off
beat swing
jam cast

Beam:
cat leap/tuck/scissor combo
front roll
back roll
carwheel
stretch jump
cartwheel pause to handstand
front tuck dismount
jump 1/2 turn
spin 1/2 turn

floor:
jump split leap
roundoff
valdez
backhandspring
back walkover
1 hand cartwheel
front walkover
aerial
arch back pop up

Valt:
Handspring splat onto stacked mats
Handspring splat onto 2 blocks
Handspring into landing


5m rope climb


We are so proud of you baby and can't wait to see where you go next!

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible. Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. I love food, it was all a matter of finding the foods which worked best with my body, kept me as healthy as possible and gave me fuel to fire my day.

Sure, junk tastes great. Unfortunately we are deaf to the screams of our insides. Healthy food can taste great too, it just takes patience and practice....and hours in the kitchen. We have taught ourselves to prepare foods for the day ahead of time (portioned snacks pre-cut/washed), meal plan our main courses and cook together as a family. Nothing says I love you like a big plate of body friendly food!

Important!!

Have regular family meals.
Serve a variety of healthy foods and snacks.
Be a role model by eating healthy yourself.
Avoid battles over food.
Involve kids in the process.


Don't push your bad habits on your children. Most importantly, don't let your children be effected negatively by your fears. Children need a specific amount of food a day. You underfeed them, you are compromising their immune system, health and intelligence. Just because you do not have the optimal, does not mean your child should not. Make a change for everyone, its never too late.

POOR WEIGHT GAIN CAUSES IN CHILDREN
Poor weight gain is not a disease, but rather a symptom, which has many possible causes. The causes of poor weight gain include the following:
Not consuming an adequate amount of calories or not consuming the right combination of protein, fat, and carbohydrates
Not absorbing an adequate amount of nutrients
Requiring a higher than normal amount of calories
Poor weight gain can occur as a result of a medical problem, a developmental or behavioral problem, lack of adequate food, a social problem at home, or most frequently, a combination of these problems.
Over 12 months — Easily distracted at meal time; illness; new stress at home (divorce, job loss, new sibling, death in the family, etc.); social issues (underfeeding related to fear of overfeeding, limiting food choices, poverty).

The biggest part of our lifestyle change was figuring out, for us, what our optimal lifestyle was. It had to be something we could do not only as a couple, but as a complete family. These changes were never one sided. These changes where never for me. All of these changes were for us and which we do together. We have learned that doing things to create change as a couple and as a family = success. We are a unit, and as a unit we change.


1. Live in the moment. Constant worrying impairs the immune system. (this was HUGE for me)

2. Stay connected. People with strong family and social connections suffer less depression and recover from illness more quickly. (another one of great importance. Keep tuned for the blog on all of this!)

3. Make new friends. Seniors with many friends outlive those with few by 22 per cent.

4. Get in touch with your spiritual side. In one survey, 23 per cent of respondents listed spirituality as a key longevity factor.

5. Eat fresh, local fruit and vegetables where possible. (Luckily, living in the fruit belt of Ontario, this is always possible. We have changed many things about our diet. Again, so much more to follow!)

6. Eat until you're hara hachi bu (Japanese for “80 per cent full”).

7. Get involved. Volunteers have lower premature death rates and less risk for heart disease. (This was such an exciting part for our family and now one of our favorite times together!)

8. Keep active. Walk, use stairs and get moderate exercise every day. (Could change that part, get moderate exercise daily.....brisk walking, jogging, swimming, biking, sports ext all are considered moderate *not high impact*. High Impact exercise 2-4x/wk)

9. Stay together as a couple. Older married men have a significantly reduced risk of dying early compared with unmarried or divorced men. (definatly and utterly one of the most important things to us. We have had so many ups and downs but boy do we strive to fix things and when we do, we seem to get to a place so much better then previous. It is a neverending process and one which we have begun to love passionatly)

10. Don't smoke and avoid secondhand smoke. Really, we should triple bold this.