Avery's Family

The Fam from Savannah on Vimeo.

Canyons Trip for Mom & Dad

And this is Avery playing with the girls barbie dolls after we got home. It was a perfect trip that we will always remember.
These are too people looking out at Canyonlands. I also don't recommend the $10 fee and two hour drive in and out to see the canyon. So, we didn't get in the picture... ...we just took one of them to prove we were there.
Yes, Dad was here! A building size slab in the center of this arch (lighter area) actually fell off a couple years ago. People were sitting under it and heard lots of loud thunderous popping sounds. They ran for their lives just as it came down. No one was hurt.
We left the sunrise to take a morning walk/hike. It was about a mile and a half and well worth taking.
We got up very early, 4:30 am (it was 102 degrees at night) so it was easy to get up and we were able to witness one of the most spectacular sunrises I have ever seen.
This huge boulder, the size of a large building is seriously balancing here... ...thus the fence. We took a drive through the 17 mile canyon and then headed into town to find a remote hotel to park the car and make our bed!
ARCHES! Lots of photo ops here. We seriously need to take a family vacation here.
Looks like someone decided the drive wasn't worth it; just pile up some rocks, take a picture and say you took the drive... ...yeah, that works for me!
This is Monument Valley. I don't recommend the $10 fee to get in. The dirt road is pretty rough and you have to drive quite a ways to see anything. It was very hot and bumpy!
Here we are driving past the Glen Canyon Dam, with Lake Powell behind it.
Just like the beaches, the sunsets were spectacular! This is taken from the lodge.
...and here is another! ;)
Here is one...
Dad stepping on the edge again for a great photo. I hope to get a slide show in here of all the great scenic photos.
This is me relaxing at the lodge which sits on the edge of the canyon. People gather here and sit for hours just like they do at the beach; watching the waves come in. Except here nothing happens. If you stay long enough you will notice the shadows on the canyon walls change. ;)
Here's Dad opening the door to our little cabin. It was great after a night's sleep in the back of the Mirano.
This is what it should have looked like. There were still a few areas not affected.
This is the road to the Grand Canyon. In 2006 they had a "controlled" fire that obviously went out of control. There are miles and miles of burnt forest. It was really sad to see.
This is Navajo Lake where Dad and I have photos of ourselves in this exact spot about 30 years ago when we took a trip from Zion where we were working to explore.

So after getting Rachel and Tiffany off to their new lives, Dad and I decided to get reacquainted and rest up on a car trip to the canyons down south. I will attempt to add some photos so can see! Dad is getting too close to the edge here in Bryce for an early morning photo. I hope I can get some of his great photos on.

Tiffany's Mission Blog

Hey Family!

Before Tiffany left she started a blog where I can post her letters. This blog is open to family, friends, and whoever would like to keep up with her.

http://sistermanwaring.blogspot.com/

I just posted her first letter if you'd like to read it. :)

And the winner is..... (drum roll)

Well, it's been a long, hard and I think very fun journey! Thank you Savannah for the great idea and for pushing us all to try a little harder to make good choices. I'm sure I'm not alone in admitting that I wasn't great at doing everything that was challenged all the time, but as the challenge went on I learned that wasn't the point (at least not for me)! I think the real reward that we can all take away from this challenge, is seeing and feeling the benefits of making good choices more often than we were before. Even if we only make them most or some of the time, anything is better than none of the time!! Can you dig it? I know that I drink more water than I used to, try harder to get to bed, and am more conscious about the ingredients in the food I'm buying -that alone I think is a triumph! So, I hope everyone can join me in giving themselves a big ol' pat on the back for everything and anything each of you did to make an effort to improve your health in the past 9 weeks. Go team Manwaring!!! In your comments to this post, please post your final total and then we'll be able to find out who our monetary winners are (we already know we're all winners though, right!?). =)

Week 9 Challenge: Indulge Yourself

Indulge yourself in something good! This is the last week and also, the week of the wedding!! As I’ve listened to a few others, I have noticed that their lives are just as busy as mine and they may need a little relaxing just as much as I do! Although we are busy and often in a hurry, our bodies and minds need time to relax and feel good. So reward your body for all it’s hard work and do at least 3 of the following this week:

1) Nibble a Piece of Dark Chocolate

Sweet, rich, with a luscious taste that lingers, few things feel as indulgent as eating dark chocolate. And the charms of this treat go beyond its silky smoothness. The “prescription": Nibble an ounce of dark chocolate each day. The healthy possibilities: Lower blood pressure, increased blood flow, and improved “good” cholesterol. Now that’s a luxury worth lingering over.

2) Scent a Room With Lavender

People have been smitten with lavender for centuries, filling pillows and pockets with the aromatic herb. Now research hints at what we’ve always suspected: lavender seems to be good for you. Studies aren’t conclusive, but research suggests that lavender’s scent may relieve anxiety and headaches, help ease depression, and improve sleep. So, indulge in some aromatherapy. Spritz lavender water on your pillow tonight. Pleasant dreams!

3) Indulge in a Kiss

You dash in the door late from work, say hello to your mate, then run off to a child’s soccer practice or your book club. Wait! Stop a minute -- yes, a whole minute -- and give your spouse a really big kiss. Not only will giving your sweetheart a little sugar burn calories (two a minute), but that kiss increases your sense of well-being and boosts your bond with your spouse.

4) Splurge on a Fresh Tuna Steak

Give the can opener a rest and slice into a succulent tuna steak tonight. You’ll not only delight tired taste buds, but you’ll also give your body omega-3 fatty acids, super fats that are important to heart health and storing energy. And who doesn’t need more opportunities for healthy eating? Dig in!

5) Get a Manicure

Those hands of yours are like busy bees. They fly over a computer keyboard, wield hammer and nails, tuck in the kids, hug your honey, scrub, brush, floss...Whew. Indulge these dedicated workers with a manicure. Like massage, a manicure involves contact with another person through touch, which not only makes you feel pampered, it may even improve self-esteem. Now that’s a stress reliever.
6) Watch a Funny Movie

Go ahead, laugh it up -- it’s good for you! Studies show that a good belly laugh takes the zap out of stress, pumps up your immunity, improves blood flow, and stabilizes blood pressure. A good chuckle may even help keep blood sugar levels down and aid digestion. Just anticipating laughter seems to reduce stress. You may start feeling better just standing in line at the video store.

7) Get a Chair Massage

A massage may feel like an expensive indulgence, but here’s one luxury that’s good for your physical and mental health. When you get a massage, your body releases endorphins, natural painkillers. A massage also reduces stress hormones, lowers anxiety, and raises your immunity. A chair massage usually costs about $1 a minute. You can get a chair massage at some malls, fairs, or office buildings. It’s a quick way to shut out the surrounding chaos and let some wellness into your day.

8) Take Time to Streeeeetch

The day got away from you, and you missed your usual workout. Not to worry. While you indulge in watching your favorite TV program after work, give your body a boost with a little stretching. Not only will stretching help ease tired muscles and increase flexibility, it improves your range of motion, circulation, and soothes away stress, too. Take it slow and hold each pose for ten seconds…then feel the relief!

9) Go Natural

Want to enhance your serenity and indulge a little introspection? Get outside to hunt for a few seasonal “firsts.” Perhaps it’s the first birds returning in spring, autumn’s first turning leaves, or the first bright crocus pushing through the snow. Get in touch with nature and your neighborhood. It lets you feel connected to something greater, giving you a healthy sense of peace and well-being.

10) Pick Some Exotic Fruit

Take home those unique choices from the produce department: star-shaped fruits, tiny purple berries, and what look like prickly little lemons. Whether you eat star fruit, acai berries, or “horned” cucumbers, indulging in tropical fruits gives your taste buds an exciting change. It also gives you a bumper crop of health benefits. Antioxidants and other nutrients in these foods help reduce risk of heart disease, diabetes, osteoporosis, and cancer.

11) Call a Good Friend

Good friends are good for you -- it’s as simple as that. Whether you see them every day or once in a while, friends foster a sense of belonging, purpose, and self-worth. Friendship even keeps you on a mental even keel. So grab the phone, stretch out on the couch, and give your best buddy a call.

12) Move It, Move It, Move It!

What if you had a magic elixir that could lift your mood, help you sleep, and increase energy? You don’t need a mystic brew for all that. You just need to get moving! Don’t call it exercise. Just call it a walk around the neighborhood, a tussle on the lawn with the kids, or digging in the garden. Ten minutes of each could even lead to fewer colds and a boost in brain power. So get moving!

Week 8 challenge: Lose One Pound

Under the assumption that weight loss is the common goal, let's lose one pound this week! I stumbled across a website called The Daily Plate that provides free food consumption and exercise tracking. I have always been very much in favor of the concept that (calories consumed for the day) - (calories burned for the day) = (calories/weight gained or lost for the day). Your challenge for this week is simply to track your consumption and exercise for this week (7 days). You can enter data for previous days as well.

When entering your calorie goal you should set your 'goal' field to "Lose 1 pound we week" (see pic). If losing one pound isn't your desired goal, feel free to make whatever choice is appropriate.

I have not used this before, but hopefully we will see very positive results and may continue to use this even after the family challenge is complete. There is also an option to login from your smart mobile phone. If your phone supports this, I would recommend using that for convenience. Also note: you do not need to see positive results, you only need to accurately track your food and fitness for the week. Also take extra time to set your "Activity Level" above appropriately. Good luck!

Fiber Challenge Week 7

One of the most overlooked functions of our body is the process of aborbing & eliminating food and water. We can increase our GI health by eating healthy foods and drinking recommended amounts of water. However, we need to help eliminate the "left over" material so it doesn't just sit in our system. One way we can help the eliminating process is by eating more fiber. This weeks challenge is to maintain a recommended daily amount of fiber and water for at least five days. It is very imporant though that you also drink your DAILY AMOUNT OF WATER because if you don't, you could have an increase of flatulence, diarrhea, abdominal discomfort, constipation, blockages, and weight gain.

So what is fiber? Simply put, it is a carbohydrate that cannot be digested. Fiber is categorized by how easily it is dissolved by water. Insoluble (doesn't dissolve well) and Soluble (does dissolve well) are the two main categories.

Benefits of a high fiber diet: (information provided from the Mayo Clinic)

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, water stools, fiber may also help to solidify the stool becauses it absorbs water and adds bulk to stool For some, fiber may provide relief from IBS (irritable bowel syndrome).

Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Soem fiber is fermented in the colon. Researchers ar elooking at how this may play a role in preventing diseases of the colon.

Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Helps control blood sugar levels. Fiber, particularly soluable fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. Finally, high-fiber diets also tend to be less "energy dense," which means they havee fewer calories for the same volume of food.

Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed. Some studies show benefit, some show nothing, and some suggest increased risk. If you are concerned about preventing colorectral cancer, adopt or stick with a colon cancer screening regimen. Regular testing for removal of colon polyps can prevent colon cancer.

The National Academy of Sciences' Institute of Medicine recommends:
Men- 38 grams if younger than 50 and 30 grams if older than 51.

Women- 25 grams if younger than 50 and 21 grams if older than 51.


Since we now know it is important, what are some good fiber choices?

Grains and whole-grain products (cereal)
Fruits
Vegetables
Beans, peas, and other legumes
Nuts and seeds
Also, here is a link to help you add up how many grams you are eating. http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml

Good luck this week!! Oh, make sure you don't just eat your fiber by itself. YOU MUST INCLUDE YOUR WATER!!

Richmond