We are back in action...all married and stuff. :) Life has been a bit crazy lately and the blog has taken a backseat, but we are determined to keep working at it!
I'm in the process of updating our personal bloggy blog, too, with wedding, honeymoon, home, and other event pics....so check out www.mikeandjessluepke.blogspot.com and stay tuned for more updates!
HAVE A HAPPY AND HEALTHY HOLIDAY SEASON!!
Wednesday, December 2, 2009
THE SENSIBLE EATER
Valeo/Personal Training and Nephew Physical Therapy have teamed up in an effort to provide good, solid health, fitness, nutrition and therapy information to anyone interested. These FREE events will be held the 1st Tuesday of every month from 6:45 - 7:30pm at Ultimate Fitness and Health. Keep an eye out for us each month!
Mike and I gave a presentation last night called "The Sensible Eater: How to Prepare Yourself for the Holiday Season". We had a great turnout! Let me know if you weren't able to make it and would like to sit down and chat about what we discussed.
I love this definition of "Sensible Eater"....this is the kind of eater I want to be; how 'bout you?!
THE SENSIBLE EATER
• Someone who lets the Food Guide Pyramid guide his/her choices. Emphasis is placed on foods with highest nutrient quality (like fresh fruits, vegetables, whole grains, beans, lean poultry, fish, low fat milk products, nuts and unsaturated oils). But, sweets and high fat foods are also enjoyed in moderation, and without guilt! These people sometimes eat too much and sometimes too little as a result of environmental influences. But most of the time, they listen to their body’s internal cues for hunger and fullness and maintain a proper energy balance.
– Sheri Barke, MPH, RD
UCLA Arthur Ashe Student Health & Wellness Center
– Sheri Barke, MPH, RD
UCLA Arthur Ashe Student Health & Wellness Center
Here are some Take-Home Points, as discussed last night:
*Eat breakfast (ex. 1 whole grain, 1 lean protein, 1 sm. fruit)! And small meals every 3-5 hours after that.
*PLAN PLAN PLAN! Create a new habit of packing a cooler with your lunch and snacks for the day. Keep one in your car for long errand runs or road trips. Stock it with nutritious fruit and vegetable munchies, lean proteins, lean dairies and healthy fats. See notes for examples.
*Drink lots of water; often what you interpret as hunger is really thirst.
*Add nutrients and bulk to your diet with antioxidant-rich fruits and vegetables (Volumize that meal!) Check out http://www.valeotraining4juiceplus.com/ if you aren't reaching the recommended 9-13 servings a day, according to the American Cancer Society and the American Heart Association. 
*Be a MINDFUL holiday eater. Fill up on the good, nutritious foods and don't feel guilty for indulging on goodies occasionally!
Check out the Mayo Clinic Healthy Weight Pyramid. The food pyramid has changed over the years; are you up-to-date? I love the emphasis on fruits and vegetables. With the amount of cancer, heart disease, stroke and diabetes in our nation, we need to be getting whole-food nutrition in our bodies like never before! Food is fuel and medicine!
Wednesday, July 15, 2009
Thursday, April 2, 2009
JOKE OF THE DAY
This was sent by my dad; it made me laugh outloud!
Exercise for people over 50: Begin by standing on a comfortable surface, where you have plenty of room at each side. With a 5-pound potato sack in each hand, extend your arms straight out from your sides, and hold them there as long as you can. Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10-pound potato sacks. Then try 50-pound potato sacks, and then eventually try to get to where you can lift a 100-pound potato sack in each hand, and hold your arms straight for more than a full minute. (I'm at this level.)
After you feel confident at that level, put a potato in each sack.
Thursday, March 19, 2009
Ultimate Cycle Challenge - RESULTS
It's been awhile since the event, but I figured I'd do a quick post on the UCC last month. What a cool event! The number of people involved was inspiring and hearing stories, watching videos, rockin' to DJs and live bands and just enjoying the company of others helped keep those pedals moving for 24 hours straight. The result? 40 teams, hundreds of people and over $44,800 raised for the Lance Armstrong (LiveStrong) Foundation!!!
Because of all you riders and all of you who generously and lovingly donated, there are even more funds for CANCER RESEARCH and PATIENT CARE. Seeing all the names of those affected by cancer on the yellow linked-chain was moving and many people wore signs on their back saying 'Riding in Honor of', 'Riding in Memory of' or 'Riding in Celebration of (name of a survivor)' - very powerful!
We ended the 24-hrs with a teary-eyed, yet joyful picture-video and presentation by the Bocks family, whose son, Duncan, was diagnosed with cancer when he was a baby. He is now a happy, healthy 14-yr old - thanks to events like this that raise $$ for hospitals and research! Duncan even rode the last hour of the event and was cheered on by everyone in the room!! :)
Thank you so much for your support, in so many ways.
Team Valeo-24
Jessica Oosting
Mike Luepke
Tarra Miedema
Kevin Carlson
Emily Nicholson
Shawn Luepke
Tiffany Andre
Anne Veltema
Bill Bredemier
Karin Ashcroft
Bret Vandenbil
Leslie Brown
Carmen Hannah
Duncan Bocks
David Dupato
Jessica Oosting
Mike Luepke
Tarra Miedema
Kevin Carlson
Emily Nicholson
Shawn Luepke
Tiffany Andre
Anne Veltema
Bill Bredemier
Karin Ashcroft
Bret Vandenbil
Leslie Brown
Carmen Hannah
Duncan Bocks
David Dupato
Team Valeo-12
Jessica Oosting
Mike Luepke
Ronda Dryfhout
Hannah Dryfhout
Jeremy Brieve
Tricia Schaap
Matt Metzger
Lee Tanis
Jeff Tanis
Chelsea Brown
Ashley Huntey
Kelly Slagh
Barb Ellis
Sarah Ellis
Jessica Oosting
Mike Luepke
Ronda Dryfhout
Hannah Dryfhout
Jeremy Brieve
Tricia Schaap
Matt Metzger
Lee Tanis
Jeff Tanis
Chelsea Brown
Ashley Huntey
Kelly Slagh
Barb Ellis
Sarah Ellis
Riding in honor and support of our dear pastor's wife and friend, Christina!
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