Feeling blah? Maybe it's the potato chips. Or the coffee. Yes, it really could be your diet.

We all have a tendency to turn to caffeine when we're running low on energy, but then we can feel jittery and have that hard crash.

Instead of coffee, try some green tea. There's still some caffeine content, but green tea contains an amino acid, L-theanine, which helps promote relaxation, so you won't get that jittery feeling.

Junk food can be a major energy-zapper, despite the fact we think of candy bars and donuts as being quick fixes when we're fatigued.

We've heard of good carbs and bad carbs, but here's the simple science: white flour, refined sugar, and white rice (the bad carbs) have been stripped of all bran, fiber, and nutrients. That means they digest too quickly, causing spikes in blood sugar levels and energy.

“So what can I eat now?” Well, how about fruit, yogurt, spinach, and quinoa? Here are some recipes you can try:

• Spinach and mushroom scrambled eggs
• Ginger-pecan muffins

Or how about some Blueberry Frozen Yogurt? Simmer 2 cups of blueberries, 1/3 cup sugar, and 1 tablespoon lemon juice in a saucepan. Once it's cooled, mix in 1 cup of milk and 2 cups of Greek yogurt. Pour mixture into a 9”x 9” pan and freeze for 2-3 hours, stirring every 30 minutes.

Your diet can have a major impact on how you feel. Try changing up a few things and see if you don't notice a difference in your energy levels.

Spring has finally returned, and now you emerge from that long sedentary winter ready to get out there in the sunshine and run again.

Not so fast! You might be ready, but that doesn't mean your feet are! Those tootsies of yours have been cooped up in the house just like you have, and they need to get a little care before you hit the road.

Is it time for new shoes? If you're planning on wearing your old pair, remember that they're only "good" for about 300 to 500 miles (that includes using them for other sports and just casual walking). When you're buying new shoes, find a store with employees who run, so they know what you're talking about. 

A good way to prevent plantar fasciitis—a common foot ailment for runners— is to do some stretching exercises.  Here’s a good one to start:

Stand on a curb facing the sidewalk. Rest the middle of one foot on the edge of the curb with your heel extended beyond the curb. Keep the other foot completely on the sidewalk, and slowly lower your heel enough to give your Achilles tendon and calf muscle a good stretch. Hold for 30 seconds and repeat several times for each foot.

Let's take care of those blisters before they get started. The key is to stop friction. Coat your feet with Vaseline, and wear two pairs of socks. Apply lotion to your feet on a daily basis and wear synthetic socks, which help let the moisture from your feet evaporate. 

Starting a new running routine? We can help! Contact us today and we'll help you get started!

Now take those happy feet out to play!

Ahh, Memorial Day, the official start of summer. It’s time to break out the grill, take advantage of the sales and maybe get a start on that summer tan.

Here’s some Memorial Day trivia while you’re waiting for those burgers to get done:

1. Memorial Day was originally called Decoration Day, a day set aside to decorate the graves of our fallen Civil War soldiers with flowers, wreaths and flags.
2. Before it was considered that start-of-summer holiday weekend, Memorial Day was celebrated every May 30. It wasn't until the Uniform Monday Holiday Act of 1971 that the holiday was moved to the last Monday in May.
3. Nine states observe Confederate Memorial Day, honoring those who died fighting for the Confederacy in the Civil War: Alabama, Georgia, Louisiana, Mississippi, North Carolina, South Carolina, Tennessee, Texas and Virginia.
4. Red poppies are the Memorial Day flower.
5. Since 1911, the Indianapolis 500 has been held in conjunction with Memorial Day.
6. It's estimated that over 35 million Americans traveled more than 50 miles from home last Memorial Day weekend.
7. New York was the first state to officially recognize Memorial Day.
8. “Taps” is often played at ceremonies on Memorial Day.
9. The highest grossing movie that opened on Memorial Day thus far has been Pirates of the Caribbean: At World's End (2007). (Opening gross: $139,802,190)
10. Americans typically consume 7 billion hot dogs between Memorial Day and Labor Day. (That's 818 hot dogs every second during that period!)

So, welcome in the summer.  Happy grilling, everyone!

The stack of papers seems like it will never come to an end, but as you sign your name on the last one, you’ve realized the dream of millions of people.

You’re now a home owner.

Owning as opposed to renting comes with some long-term financial advantages.

Taxes  No one likes paying them, but home owners enjoy certain perks when tax time rolls around. While you can’t deduct the cost of repairs or improvements to your home, you can deduct the real estate taxes and mortgage interest you pay, potentially saving you hundreds of dollars in taxes.

Appreciation  Many of the things we buy start to lose value as soon as we get them. Houses are a pleasant exception. In many cases, if a home owner decides to sell, he or she can expect to get more for the property than they originally bought it for.

Home Equity  A home is a valuable asset. If you find yourself in need of a sudden influx of cash, maybe for an emergency or for a potential investment opportunity, you may be able to use your home as collateral to secure a loan. Banks see home owners as more financially stable, so they will often offer better lending rates than renters get.

Owning a home is more than just having a place to call your own. It can be a valuable investment for your future. 

“M is for the many things we've made her....”

Mother's Day is May 10th this year, and Mom likes nothing better than homemade gifts from the heart.

Here are three crafts that are flexible enough that small children, teens, or adults can make them.  And all are quite inexpensive as well. 

Shredded paper seed starters   Mom won't know whether to plant these small works of art or keep them. Either way, they're very easy for little ones to make with a little help, and all the supplies are easily obtained at the local dollar store.

Personalized candles   This craft is sure to inspire the artist inside anyone who tries it. Stumped for ideas? Recreate a child's drawing, write a poem or love letter, or simply doodle. While small children will need an adult to etch onto the candle, they can easily apply and wipe the paint themselves. Once again, the supplies are available at the dollar store.

Homemade Shrinky Dinks  Make your own Shrinky Dinks with recycled plastic (read the directions carefully, and children MUST be supervised while working on this craft). Make jewelry, bookmark charms, keychains, plant markers—you're only limited by your imagination! Again, if you need any extra supplies, you can find them at the dollar store. Along with markers, scissors, and a hole punch, you might want to purchase beads, elastic, etc. 

(The real Shrinky Dink sheets and kits are still available in craft stores and online, too.)

Happy Mother’s Day.

Are you looking for ways to incorporate more exercise in your daily life? 

Walk.

If it seems like you never have the time to go for walks, here are some ideas on how to fit walking in every day:

• Lay shoes and clothes out at night so you can walk first thing in the morning. 
• Instead of meeting friends or co-workers for a cup of coffee, meet them at the park for a walk.
• When you are on the phone, stand up and walk around. Remember, any movement is better than none!

Save five minutes circling the parking lot for a “good space”and park further out. Get into the habit of returning the grocery cart to the store instead of the cart corral in the parking lot, too.

Do your chores.

Maybe you find yourself putting off exercising because you've been neglecting the house. Tackling those mundane chores around the house can feel a lot more productive if you consider them part of your workout routine. Washing the car, sweeping the sidewalk, mowing the yard, cleaning the bathroom, carrying laundry up and down stairs—these activities all use different muscle groups and burn calories. 

Watch TV.

An hour spent watching your favorite TV show can burn around 60-70 calories.  If it's a comedy, laughing could help you burn an extra 70! Get more out of your TV-watching time by standing up periodically, stretching and walking around the room. Throw in a few arm circles and toe touches; not only will you use a few more calories, but you'll be helping your posture.

By the way, you just burned 3 calories reading this article!