Friday, September 30, 2011

Health tip: Organize and Simplify...

Health Tip: It only takes a few minutes a day to de-clutter your house.  Taking just 10 minutes a day to organize really adds up over time and simplifies your life.

Thursday, September 29, 2011

Health Tip: Challenge yourself...

Health Tip: Challenge yourself to get better all the time; you will build your confidence and your competence.

Health Tip: Stay well...

Health Tip: You can set yourself up to be sick, or you can choose to stay well.~Wayne Dyer

Wednesday, September 28, 2011

Health Tip: Clutter...

Health Tip: Cleaning experts have found that getting rid of clutter in your home will cut down your housework by 40%. The time you save on cleaning can be spent on doing something for yourself or family.

Tuesday, September 27, 2011

Health Tip: Make getting fit a family activity.

Health Tip: Make getting fit a family activity. Sign up for a 1 or 3.1 mile fun run and train as a family. This will get everyone motivated to exercise and have a fun event to look forward to doing together.

Monday, September 26, 2011

Did you know?

"Men marry women with the hope they will never change. Women marry men with the hope they will change. Invariably they are both disappointed." - Albert Einstein

Something to think about...

A question was posed to Dalai Lama: "What is the thing about humanity that surprises you the most?" His answer was as follows: "Man" - Because he sacrifices his health in order to make money. Then he sacrifices his money to recuperate his health. And then he is so anxious about the future that he doesn't enjoy the present, And as a result he doesn't live in the present or the future. And he lives as if he's never going to die, and then he dies having never really lived.”

Health Tip: Keeping track...

Health Tip: Research has shown that people who wrote down everything they ate discovered they had underestimated their daily calorie intake by 1,050 calories. That could add up to gaining a pound every 3½ days.

Sunday, September 25, 2011

Health Tip: Loosing weight...

Health Tip: If you are interested in losing weight, always serve your food on a plate or bowl so you can see how much you are eating. Studies have shown that people who eat from a bag, box or bucket eat 40-50% more than if they put their food on a dish.

Health Tip: Headache? Try asking yourself what's new.

Health Tip: Headache? Try asking yourself what's new. That may just be the cause. Two common headache triggers are diet and stress.

Saturday, September 24, 2011

Featured on RABMAD: http://www.rabmad.com/authors/kim-groshek/

I am now featured on RABMAD: Rabmad.com

RABMAD stands for Read a Book. Make a Difference. Writers Helping others. Shortening the name helps in a lot of ways: number of characters typed to arrive here, space on bumper stickers, etc. RABMAD is the brainchild of author R.S. Guthrie. The concept is not new, however. Giving back. Returning success to the people.

Health Tip: Did you know...

Health Tip: Did you know that children laugh approximately 300 times a day, where the typical adult laughs less than 10 times per day?  Laughter is a known stress reliever, find ways to add humor and joy to your life.

Friday, September 23, 2011

Meeting an old high school friend...

"You can connect with people and lead them only if you value them."~Unknown Author
I met a person at a golf event the other day; his name sounded familiar.  When he introduced himself, a small recollection came to mind when he said his name.  I thought, this could be the same person who I graduated from high school.  I quickly shrugged that thought, thinking it probably was a work acquaintance or just a coincidence.  We continued talking and sharing about ourselves and then went out to play golf in different groups.  As I was waiting, I noticed there were people practicing putting on the green, so I walked over and introduced myself to a few people standing waiting for their turn.  The first person I introduced myself to after he heard my name asked if I saw the other person whom signaled me from my past high school years.  He stated that he was really excited to see me since he hasn't seen me since high school.  Now granted, this has been around 30 years ago since I've seen him and I felt so silly that I didn't realize it was him, that I went off to look for him and said, "I am sorry I didn't realize that you were the same person from high school, you look so different."  His response was, "I figured you would figure it out eventually."

I thought it strange that he didn't restate the introduction associating it to knowing him from high school, because I meet so many people every day it sometimes is hard to make the connection.  It seemed many people on the course that day, knew me or of me from this person's conversations and excitement about reacquainting with me after all these years.  It amazed me the different connections and recollections we have about a person.

It's not that I didn't remember him, once I realized that it was the person from high school, old film clips were rolling in my mind of fond memories and how nice and sweet a person he was, we all change and have a lot of new things that we experience, especially 30 years later.

I don't feel bad, that this incident happened.  I do wish that I could have talked more with him about the connections related to high school and so on, but there was no more conversation to be had.  I looked for him after the late lunch after golf and he was gone.

One thing I learned is that each person remembers and connects with people in their own way.  Some people remember very specifically about a person and others may have stories tucked away only to associate them with a reminder or those past experiences.

Health Tip: It's the life IN your years...

Health Tip: And in the end, it's not the years in your life that count. It's the life in your years. Abraham Lincoln

Thursday, September 22, 2011

Health Tip: Fresh salsa...

Health Tip: Fresh salsa is easy to make, nutritious and very versatile. To make fresh salsa simply chop 1½ cups fresh tomato, mix in 1-2 Tbsp. fresh lime juice, 2 cloves of minced garlic, 1 tsp. sea salt, ½ cup chopped cilantro and minced peppers of your choice to taste.

Wednesday, September 21, 2011

Health Tip: When ordering out at a restaurant...

Health Tip: When ordering out at a restaurant if you see fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed food, know these are high in fat.  Instead look for steamed, broiled, baked, grilled, poached or roasted foods.  If you are unsure how a food is prepared, just ask your server.

Tuesday, September 20, 2011

Health Tip: Are you feeling stressed?

Health Tip: Are you feeling stressed? Exercise is a great stress reducer; physical activity releases endorphins which will improve your mood.
 

Monday, September 19, 2011

It's an amazing perspective...

First organized 8K ish Al's "race" "walk" run (Since ACL surgery)! I did my first organized "race" run today. I was all choked up at the start, knowing that this is the first time participating with the rest since I've had my accident in February. I think I was the only walker walking with the running group. Started out at the 9 minute mile marker, only because they didn't have any slower mark. My goal was to race walk the entire race at approximately 12 minute miles. I think I did it!!!! 5 miles in 1 hour. Woot! Eventually, I was the 11-12 min per mile group, and then I passed many people who stopped after a mile to walk. Had a few conversations along the way, an old man who I asked, "How are you doing?" and he said, "I am going to make it", and a man with both knees banded up after 3 knee surgeries told me, "You are doing really good for having ACL surgery after 3 months." It's amazing the perspective one has after going through a major surgery like I had and going through the process of going from surgery to learning how to walk and bike again (this is where I am during at this point in time of my recovery). Many people would run past me and say I was doing awesome or walking a really fast speed. These compliments meant "even more" to me than before February running in a race. At the end, I was choked up crossing the finish line. *Time to rest my knee now.

Health Tip: Counter Top...

Health Tip: A natural way to keep counter tops clean is to sprinkle a little baking soda and scrub with a damp cloth.  This keeps your counter tops clean without leaving any chemical residue behind.

Sunday, September 18, 2011

Health Tip: A good night's rest...

Health Tip: To ensure a good night's rest, it is best to sleep in a completely dark room.  Even a small amount of light will interfere with your body's circadian rhythm and your pineal gland's production of melatonin and serotonin.

Saturday, September 17, 2011

Health Tip: Motivation...

Health Tip: If you are finding it hard to get motivated to exercise, enlist the help of a friend. Having someone to exercise with can boost your commitment and make it more enjoyable.

Friday, September 16, 2011

Do More...

Do More ~By William Arthur Ward
Do more than belong: participate.
Do more than care: help.
Do more than believe: practice.
Do more than be fair: be kind.
Do more than forgive: forget.
Do more than dream: work.

Quote for Today: You have produced an extensive memoir...

You may have no idea you’ve produced an extensive memoir, but you have. In fact, you’re living in it. According to psychologists who analyze the relationship between our home and our psyches, we often - consciously or not - choose and arrange our living spaces to reflect our life histories.—Martha Beck

Health Tip: To select a healthy cooking oil...

Health Tip: To select a healthy cooking oil, look for expeller- pressed or cold-pressed oils to ensure you are buying high-quality, undamaged oil.  Oil can be damaged by heat and light. High quality oils should be stored in dark-tinted glass bottles.

Thursday, September 15, 2011

Sailing on Unchartered Waters.

Working on my talk as guest speaker for SWE...


Sailing on Unchartered Waters. 
"Do you find yourself at a place where it is time for you to sail into uncharted waters? If so, then this session is for you. I will share with you about my own experiences and how to overcome your fears and be persistent in order to make the switch to new scenery and the great opportunities that come with sailing the uncharted waters."


For more information about the conference or to register click here!

Health Tip: To be sick or to stay well..

Health Tip: You can set yourself up to be sick, or you can choose to stay well. Wayne Dyer

Wednesday, September 14, 2011

Health Tip: Avocado oil ...

Health Tip: Avocado oil is a healthy alternative to vegetable oils. Avocado oil is rich in monounsaturated fats like olive oil, but it is stable at high heat.  It also makes an ideal base for salad dressings.  It has a pleasant taste and is high in beta-carotene and lutein.

Tuesday, September 13, 2011

Health Tip: Create your own natural massage oil...

Health Tip: Create your own natural massage oil to ease the pain of muscle cramps, arthritis or sore tendons.   Combine ½ cup almond, grape seed or soybean oil with 15 drops of eucalyptus citriodora essential oil and then massage away your pain.

Monday, September 12, 2011

Ego is the immediate dictate of human consciousness.~Max Planck

"A man cannot be comfortable without his own approval."--Mark Twain

by L. Groshek
I read this article the other day. It was a poignant letter that a 50 year old wrote to his younger self about losing his ego. It touched me in an odd way. Interesting how we start gaining wonderful skills and share our talents in our careers and the money comes along with it. As more money comes in, one's ego starts getting pretty buff.

I was there too. I think we all get there at some time in our lives. Everyone learns eventually, either you take a pretty hard fall or a simpler form of the lesson in life. We quickly learn that we aren't the only smart one out there and aren't any smarter than the person working next to us. Sometimes the hardest fall or biggest blow in life really makes us wake up and realize, "I made a mistake. Time to pick myself up and start again". We are all here to do what's best in this world; hopefully, having the best intentions. Maybe I'm fooling myself, I hope not. It doesn't mean that I can't live with my best intentions. It makes me feel good doing good for others.

I liked the idea that Simon, the author of the letter wrote to his younger self. I think I'm going to sit down and try it. It will be interesting to see what the letter says. Here goes...

by L. Groshek
Dear Younger self,
Slow down!! Wake up and see. Be confident and unafraid to make mistakes; stay open to the wonders and possibilities of the universe. Don't be so driven that you cannot live and enjoy the things you love. Take time to breath and enjoy nature. Get out there and sit in a field and enjoy the sun on your face. Stop being so pushy with your helpful ways. Saver the moment and allow others to "come along" in their time. Appreciate what you have instead of trying for more. Instead of reaching high, reach only to the person next to you and be there. Really be there, with them in the moment, in the conversation.


Appreciate what you have right next to you and create those memories with them. Use your creativity and talents. Don't stuff them away like they didn't exist. Show the world who you are, stop hiding. Don't put that thing on the back burner. Do it now!
Appreciate those special moments, like the wind hitting your face as you sit on the picnic table by the lake and stare out in the distance or seeing the brilliant colors in the summer flowers. Hearing the sounds of kids swimming, the pitter-patter of your little one who wants your attention. Be there, physically, in mind and in spirit. See the beautiful colors, smell the magnificent scents, and hear those special sounds. Take what someone gives you, it's okay, really. Open your heart to it all.



Stop thinking everyone says it must be this way.  Instead do it the way you want, but be sure to put your ego aside and stop being so cocky about it. Stay focused. That's an easy one for you because you are brilliant, just be sure to slow down. Those moments go way too fast.

Appreciate you and allow your God-given gifts to flourish wherever you go. You are a special person, your brilliance will overwhelm you, be okay with it and move on.
Enjoy Life!

Sincerely,
Your older self

A Goal Where Everything Comes Together.













    In 2007, I set a goal to run a half marathon in 25 states; I realize today, that the goal was only an end to what I gained; it was a deep-rooted journey that will stay with me for a life-time.
    • After reaching state 19 this weekend in Nashville (31 half marathons in my life-time), I realize there is so much that I am giving to others. Being present, listening, learning and staying aware.
    • I have met and ran with people doing a half marathon for their first time, experiencing the joy, satisfaction, misery, and emphaticism of the experience. Walking and running alongside them is a precious moment.
    • I have met people like Tim Borland; having a gift for running he raised an awareness of AT by running 63 marathons in 63 days. Amazing, inspiring and appreciated. His heart is open and available. It was amazing how he came up to me and said, Hi, I'm Tim! Just like that. No errs, no pretense, just giving himself.
    • I met an ordained pastor, who accepted our conversation as it was, willing to share with others in her community without pretense or expectation.
    • I met a tug-boat Ocean Master, who flies out to the city to work on the boat 7 days non-stop, then has a week to be with his family in Wisconsin. His experiences living and working on the water inspired me to learn more about the Great Lakes Alliance and the Urban Ecology Center.
    • I met a retired army colonel who is living in the moment because she put in her years. She wasn't afraid to just say what was on her mind, stating that "if you don't say it, you'll never know". Refreshing!
    • I met a retired Art teacher, who travels from Colorado to Wisconsin once a month to take care of her aunt, who just needs someone there to talk. In the meantime we are now very good friends on Facebook, one of the many popular social networking tools.
    • I met an artist who is in her final revisions of illustrating and writing her book. She inspired me and helped me realize each person has a story and has a special meaning in life. A constant reminder that it's okay to be an individual who is different. Natasha Bedingfield sums it up "different people are the same, each reveals a meaning"
    Traveling to these different places, I learned so much about Geography, culture, and history. I am not the most expert in geography or culture, but have learned so much, like:
    • Atlanta Georgia has such deep-rooted history in the civil rights movement. It gave me a chill to ride around the city, on a segway (which was also a new experience), and realize how much each person, especially Martin Luther King, Jr., had to go through to send the strong message. It was amazing to see that some of the restaurant buildings still had white and black bathrooms labels above them. Of course, this is left there to instill the message of what strength each person had to stand for. I keep a special place in my heart for Atlanta Georgia.
    • New York City has extraordinarily nice and helpful people, as much to the contrary of what you hear. This was a special race because I met helpful people who were just there in the minute with me, during our conversations. A tight knit community who open their arms wide to outsiders.
    • San Francisco is beautiful. This was a breathtaking scene, with Muir Woods, the history of Alcatraz, Lombardi street, Coit Tower and of course I cannot go without talking about the golden gate bridge; which, by the way, is inexplicable hitting the 6 am fog.
    • New Orleans was a surprise, arriving with little expectations but jazz music, finding nothing of the kind. So many people there are cynical of the government and themselves. It was sad to experience gloom hovering over the city, when all it takes is stepping up and taking accountability. The surrounding parks, such as Audubon park, were beautiful and worth seeing.
    • There is so much to see in Seattle, I didn't get to experience enough of the mountains, like the tantalizing haze over the peaks of Mount Saint Helen, I was almost standing at the bottom of the mountain, taking in the deep fog in every breath.
    • The heterogeneity of the Midwest, like MN, OH, IA, IL, has distinct friendly, energetic, driven and caring qualities; as each area diverge in deep-rooted characteristics.
    • Ah! Colorado! The mountains give me a sense of solitude, relaxation and time to think. Running at 5688' elevation makes it difficult to breath, but a story to tell once I finished. Everyone I met seemed to be a health and fitness "nut". I felt right at home here and love going back at every chance.
    • And, Wisconsin, my home state, Green Bay is the most nestalgic because the last mile I run inside Lambeau field, the cheers in the stands are unbelievable.
    I was able to try new things, during my adventures:
    • rode a segway. I recommend everyone try a Segway, once mastered, it is a blast.
    • Hiked the mountains at 10000' plus altitude and watch the sunrise in the early morning. It gave me time to just listen; I heard beautiful songs created by the wind blowing in the trees.
    • sat inside a hollowed-out red-wood tree; the realization of how small I am.
    • ran in central park. I learned newfound routes, with walkers, runners and sight-seers along the route.
    • ran at 100% humidity. I ran in Florida mustering enough energy to run along the ocean-front cutting through the thick humid air.
    • drove over 650 miles solo. Driving as far as Nashville, Tennessee, I experienced the sun-rise, noticing the trees, without leaves, burst in color and different public transportation and highways (some states take more pride in their roads, highways and rest stations than others).
    Aside from the lessons that I have already written, I also learned that:
    • I can overcome my fear of doing art, but this takes constant awareness and practice,
    • I am beautiful. I met an artist in New Orleans who wasn't afraid of being beautiful, and my favorite song "Unwritten" tells the full story of my thoughts.
    • I love my family, their unrelenting support has been priceless,
    • My running is a gift. As long as I listen to my body and soul.
    • I am enjoying each moment. I take in the high and low moments; experiencing each for enough time to listen and learn the messages. No matter what happens in life, whether it is difficult and hard or fun and mischievous, experience that moment and be open to listen to the messages that are being sent.
    • There is a purpose in life. This experience has revalidated that God is with me each and every moment, even if I cannot see or feel it. I open my heart and ears to listen.
    From this experience, I am becoming more familiar with our nation by being a participant rather than an observer. This is my journey reaching my final run in the 25th U.S. state.

    Hello from Spain!!



    Hello from Spain!!!
    I am enjoying my travels!
    Spain is a very friendly and personable place. Everyone is out enjoying the sights late in the evenings. I especially like the chocolate' con chirros. :) After arriving and getting a big education lesson from Staci about the language, safety, habits, and of course the metro, I settled into my temporary home. The first week I stayed in Sol (which is the center of Madrid)at a hostel for a week (which was an experience) and I met a lot of very nice adventurous young people. The young people staying at the hostels were up late socializing every night, it was an experience I am glad that I tried at least once in my life. (I may stay in a hostel again, the hostel was very clean and the showers and kitchen were very accommodating). In Madrid, there are people everywhere. The city is starting to come alive with Christmas decorations.
    There are many parks in Spain and they are always filled with people walking arm-in-arm chatting about the days events.
    Staci and I walked Parque del Retiro, which is the largest park in Madrid, late Saturday evening. We walked to the Palaci'o Real (which is the main Palace in Madrid, which I toured during my last visit). I made it back to the Prada (which is a famous art museum in Madrid) and walked past many of the familiar sights we saw when we toured in 2002. This time, though, I have been able to experience the culture a bit more, getting up later, eating at 2 in the after noon and not until 9 pm for dinner, then a nice walk in the evening air. Each day I walk along the river which has a park walkway along the water. It is a beautiful way to start the morning in Madrid.
    I met Staci's friends one evening for Tapas. They say you must experience having Tapas at least once in Spain, everyone is crushed in a restaurant (standing room only), with no room to move (I could breathe though!! thank God). When you order wine or beer you receive a complementary large plate of Tapas which are Spanish hors 'dorves (that's the only English way I can explain it). One of our lunches we ate at Cien Bocodillos (which translates to 100 little sandwiches) this restaurant was a quaint place that had a menu of tiny sandwiches (100 or more selections). (you will see one of the pictures I took of Staci in front of our order). I had a cortado each morning, this is like a strong expresso shot in a tiny cup filled half full to allow room for milk or creme. This was my favorite drink of the day.
    I spent a lot of my time in Madrid touring Staci's Francos Rodngu'ez campus and met her friends and house family. We went to the Rastro, which goes for miles. Staci stays in a home similar to a suburb of Milwaukee, it is a short 30 minute trip to the city and main restaurants and tourist sites. Although, the houses are much different, in fact, many people rent small apartments, there are not much home ownership in Madrid, the people spend their money on social and dress, they don't focus as much on owning things. Ava invited me for dinner one evening and made the famous Spanish dish Paella (picture attached). During the evening I learned about famous music talent, which includes Tarik Banzi, Al Andalus, Arrebenta, Fusion de Almas and Nilo Azul-Wafer. Ava is very close friends with some of these musicians; she has famous Bovarian artist friend, also, who is local in Spain.
    During my stay, Staci and I mostly traveled the metro and bus system. On a quieter day, Staci and I took a bus north of the city to see where it would take us. We also saw many of the beautiful sights we would have missed otherwise. It was a fun day adventure.

    This week I found a nice hotel at a very good rate, located right off of Principe' Pio Square which is one of the larger shopping centers and the main metro station. We had painting and drawing class at Dora's studio, she is a well-known artist and visible to presidents and prime ministers in Spain, Africa, England, etc.
    Yesterday we went to Escoria, Spain which is a smaller town in the mountains, there is a 5 story very wide-spread monestary that we toured, the walls spanned almost three-quarters of the city, and the gardens were still beautiful with their hand-shaved shrubs. At the end of the day, we walked the city and it began to snow. The flakes were very light and dry (the flakes usually have little moisture because of the dryness in the mountains).
    This past weekend, we traveled to the Greek islands and toured the historic Athens (learned about the Greek gods). Staci was able to read some of the Greek words on the signs because she knows the greek alphabet from her sorority. I really liked the Hydra Island. This is the island where they filmed the Sisterhood of the pants. (if you haven't seen it, go rent it and compare the pictures that I am sending you). Hydra does not have any cars and they only get around by walking or by donkey. It was a lovely town and very peaceful. The city of Athens was very busy, we stayed in a hotel right in the middle of the city and the cars and horns never stopped. I swore I heard a few cars crash in the middle of the night. When we crossed the pedestrian walkway, at a green signal, we would have to look carefully because cars would just drive over you if you didn't keep your eyes open. We saw some "very" interesting people in the city, I won't go into detail but when we saw these individuals, we were scared and laughed in the same breath. We saw the Olympic Zeus', Acropolys, Athena, Amelio (church) and the Poseiden. We learned how to say good morning in Greek, it is "Callymara!"
    We will be heading to Dublin, Ireland tomorrow, for a short trip and will travel the northern coast to see the castles on the coast for a few days.


    Health Tip: For a natural skin toner...

    Health Tip: For a natural skin toner for all skin types: brew one cup of strong chamomile tea and chill; then apply with a soft cotton ball or spray on face with mister to soften and moisturize skin.

    Sunday, September 11, 2011

    Health Tip: Sore feet...

    Health Tip: If you have sore feet, heel pain or foot cramps roll a golf ball under the ball of your foot for 2 minutes a day. This feels great and relieves tension

    Saturday, September 10, 2011

    Health Tip: Dyes and chemicals...

    Health Tip: Dyes and chemicals used to flavor and preserve junk food, require a lot of extra vitamins and minerals from the body just to metabolize and detoxify them. Because junk food has no nutrients in it, the body must use its precious stores of nutrients to digest junk food.

    Friday, September 9, 2011

    Health Tip:

    Health Tip: A great way to be healthier, recover from illness faster, have more energy and slow the aging process is to eat more fresh, raw vegetables and fruit and avoid junk food.

    Health Tip: The powerful effect that positive thinking...

    Health Tip: The powerful effect that positive thinking can have on your life today should not be underestimated. In fact, it just may be the key to a happier and healthier you.

    Thursday, September 8, 2011

    Health Tip: Simply changing your attitude...

    Health Tip: You have an opportunity to impact your physical well-being now by simply changing your attitude.

    Health Tip: Enzymes and vitamins...

    Health Tip: Enzymes and vitamins are produced in plant tissues. When we consume live food, we bathe the trillions of cells in our bodies with these plant derived nutrients.

    Tuesday, September 6, 2011

    Health Tip: If you are having a bad day...

    Health Tip: If you are having a bad day or feeling depressed, stand tall with your shoulders back and smile at yourself in the mirror for several minutes. As you do this, notice how much better you feel.

    Health Tip: Bananas...

    Health Tip: Bananas are loaded with nutrition and are a great source of healthy energy. Bananas contain B complex vitamins, Vitamin C, soluble and insoluble fibers and are a good source of potassium and magnesium.

    Sunday, September 4, 2011

    Health Tip: Lavender essential oil...

    Health Tip: Lavender essential oil is a natural sedative. It promotes relaxation in your nervous system. At times when you feel stressed or your confidence is low, place 3 drops of pure lavender oil on a soft cloth and inhale deeply.

    Saturday, September 3, 2011

    Health Tip: Nutritious Vegetable Dip...

    Health Tip: For a simple nutritious vegetable dip: blend one banana, one avocado and one small clove of garlic until smooth.

    Friday, September 2, 2011

    Health Tip: Food portion...

    Health Tip: Research has shown that the more food you have in front of you, the more you will eat. To avoid overeating at restaurants, ask your waiter to pack up half of your meal in a take home box, before serving it to you.

    Thursday, September 1, 2011

    Health Tip: Happiness is a butterfly...

    Health Tip: Happiness is a butterfly, which, when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you.~Nathaniel Hawthorne