Letterboxing: Active, Inexpensive & Creative Fun for Your Family

I'm always on the lookout for FUN, FAMILY-Oriented activities that are FREE and focus on FITNESS in some capacity.  Several years ago I learned about Letterboxing through an article in Family Fun Magazine and instantly fell in love with it!  Letterboxing fits all four of my criteria - it's a lot of FUN, the entire FAMILY can participate, it's basically FREE and you can't do it sitting on your couch (there's the FITNESS focus!). 

Letterboxing (similar to geocaching minus the use of a GPS or compass) is a treasure hunt.  You follow clues that lead you to a hidden box.  There are thousands of boxes hidden all over the world in places such as the woods, coffee shops, cemeteries, ballparks, and even highway rest stops.  Some are easy to find while others involve a several mile hike or bike ride.  Clues can be found at www.letterboxing.org or on the "Letterboxing North America" Facebook page. 

My family on a Letterboxing adventure in

Mosquito Lake State Park in Cortland, Ohio

Before starting out on your first hunt, you'll need to gather or purchase a few items:
1) a journal - This can be a simple spiral notebook or a fancy journal.  Choose whatever works best for you and your family's budget! 
2) a rubber stamp - On the Letterboxing website there are instructions about making your own rubber stamp or you can buy one at a craft store.  You can also find them at the dollar store!  The website encourages you to make or buy one that symbolizes your family.  The stamp that we use is a country-style patchwork heart with four different patterns in the heart. 
3) an ink pad - This can be purchased at the craft store, any office supply store or also found at the dollar store.
4) a pen (You can Letterbox without the other three items, but I'd at least make sure you have a pen with you!)

Once you've selected a box to look for, print out the directions or bookmark it on your phone (Keep in mind, that in some wooded locations you may not have access to the internet!) and head out to begin the fun!  When you locate the box you are searching for, you'll find a journal and a rubber stamp.  You'll stamp your stamp in the box's journal and the box's stamp in your journal along with writing a brief note.  It's neat to look through the journal to see how many other people have found that box and where they are from.

JJ found the Letterbox we were searching for

inside the trunk of a fallen tree.

Writing in the Letterbox's journal

Besides the fitness aspect of Letterboxing, there is also the educational aspect - problem solving, math and history to name a few!  Plus, your family can also create and hide your own Letterbox.  That's something I'd like my family to do someday.

We've been Letterboxing since JJ and Ellie were little.  While they grumble a bit when I mention Letterboxing today, as you can see from the pictures, once we get started they still get into the excitement of the hunt!

I encourage you to give it a try.  I know your family will enjoy it as much as we do.  Happy Hunting!

It's OK to Throw Yourself a P.I.T.Y. Party!

My dad has a favorite saying: "Plan Your Work and Work Your Plan."  It's a motto that the entire Hamer Crew lives by.  But what happens when you plan your work, begin to work your plan, but then life throws you a curve ball and your plan doesn't work??  You do the obvious!  Dramatically throw yourself across your bed while loudly sobbing.  Get the ice cream out of the freezer and eat it directly out of the carton with a serving spoon.  Drive to the mall and buy yourself a new pair of shoes.  Crawl into bed, throw the covers over your head and don't move for at least 12 hours. 

I'm sure that at this point you expect me to say that those are not healthy reactions to planned work gone wrong, but instead I'm going to tell you that that is EXACTLY what you SHOULD do!  I think that P.I.T.Y. Parties are very healthy!

P.I.T.Y. stand for PURPOSEFULLY INDULGING THE YUCKINESS. 

I found that too often when things went wrong in my life I would "stuff" my emotions and put on my happy face.  THAT'S not a healthy choice to make.  Emotions need to be expressed - good and bad.  When we stuff our bad emotions they don't go away.  They simply eat away at us and show up in ways such as a headache, high blood pressure or a bad mood.  Sometimes we may not even realize that our stuffed emotions are causing us harm until, over time, something drastic happens. 

That's why bad emotions need to be expressed, but they should be expressed in HEALTHY ways.  Throwing yourself a P.I.T.Y. party is a very healthy way to express those emotions.  The key to having a healthy P.I.T.Y. party is doing it PURPOSEFULLY.  Doing something on purpose indicates that you have control of the situation.  So if you are going to throw yourself across your bed and sob - go ahead and release all of those yucky emotions, but get up after ten minutes.  If you are going to get the ice cream out of the freezer go ahead and cover those yucky emotions with sugary sweetness, but put a scoop or two in a bowl, don't eat the entire quart.  If you are going to go out and push away those yucky emotions by treating yourself to a new pair of shoes, be wise and don't splurge on a $300 pair (that will only lead to further yuckiness when you see your bank statement!).  If you are going to hide from those yucky emotions for a little bit, go to bed early, but make sure you get up for work the next morning.

Once you indulge those yucky emotions by acknowledging them and releasing them in a purposeful way, you'll be ready to pick yourself up, dust yourself off and move on with a new plan!

A goal that I was working toward this year was to run one 5K a month.  Right off the bat I had to miss the January 5K I had signed up for due to my husband's health.  "No problem," I told myself.  "You'll start in February and run eleven 5K's this year."  I ran the Runnin' Outta My Mine 5K in February and was working my plan as I prepared for March's 5K.  Then my blood pressure spun out of control (I'm a stuffer!  Not releasing those yucky emotions caught up with me and showed up through a dangerously high blood pressure!) and I learned I would be sidelined for my March 5K.   I was absolutely devastated.  So I threw myself one heck of a P.I.T.Y party!  I cried.  I talked my mom, sister and best friend's ears off about how horrible this situation was for me.  That night I ate four pieces of pizza instead of my normal two and indulged in a Dairy Queen Blizzard.  Over the weekend I took a nap on Saturday AND Sunday afternoons.  I definitely INDULGED THE YUCKINESS, but I maintained control of myself and PURPOSEFULLY told myself the party would end on Monday morning.

With the help of medication and making some lifestyle changes to start to reduce my stress, my blood pressure is back down and I've put my running shoes back on.  I'm re-focused and am now planning to run ten 5K's this year.  At least that's my plan . . . and believe me, I'm workin' it!

I Love My New Pink Cup!

If you are looking for a way to add some PIZAZZ to your Health Journey this Spring, here is a simple and inexpensive tip: Buy just one new piece of gear or clothing.  The anticipation of wearing or using your new treat will be just the thing to push you off the couch! 

For me, my new piece of gear this Spring is my flowery pink cup that I carry with me just about everywhere.  Not only do I drink more water during the day (Something I've struggled with in the past - I'd get home and couldn't figure out why I was so incredibly parched.  Then I'd realize that I hadn't drank anything all day!), I'm also reminded to make healthy choices simply by carrying the cup.  Take the steps instead of the elevator.  Pass on the vending machine.  Go for a quick walk mid-afternoon.  To me it was worth the $7.50 I paid for the cup at Old Navy!

Me and my pretty pink cup!

 There are numerous other options:  Pick up a new shirt at Old Navy or Wal-Mart - the prices are SO reasonable!  Grab a new towel to take with you to the gym or the pool.  Add colorful shoe laces to your running shoes.  Buy funky patterned head phones.  Browse the thrift store for a new serving bowl for salads or veggies at dinner.  You don't need to spend a lot of money.  The simple fact that it is something new-to-you will add the excitement and motivation that you need to give yourself a little added momentum on your Health Journey this Spring.

Chocolate-Banana Sipper

I was searching for a diabetic alternative to a chocolate milkshake for my residents and came across something yummy . . . the Chocolate-Banana Sipper!  I haven't tried it out on my family yet, but it was so good I couldn't wait to share it with you.

CHOCOLATE-BANANA SIPPER
  
2 cups fat-free milk
1 banana, sliced and frozen (I had them in freezer for about 30 minutes)
3 tablespoons unsweetened cocoa powder
2 tablespoons honey
1 teaspoon vanilla

Combine all ingredients in a blender.  Cover and blend until smooth and frothy.  Makes 4 (8-ounce) servings.
Calories: 122
Protein (gm): 5
Carbohydrate (gm): 23
Fat, total (gm): 1
Cholestorol (mg): 2
Dietary Fiber, total (gm): 1
Sodium (mg): 65

CONFESSION: My first batch was very good, but my second batch received better reviews.  The secret?  I added one scoop of sugar-free vanilla ice cream. 

As I continue my search for healthy recipes that my family will actually eat, I've had great luck at www.diabeticlivingonline.com.  Enjoy!

A Trip to the Doctor Changed My Picture of Success

It started on Monday evening.  I came home from work and my ankles were HUGE!  By Tuesday my legs began to hurt because the skin was so tight and my head was roaring.  On Wednesday my wedding rings, which the week before spun around my finger, wouldn't budge and my chest burned.  Thursday I decided that it was time to call the doctor and make an appointment.  I expected to get in to see him in a week or two.  As I described my symptoms to the receptionist, she suddenly put me hold saying, "Just one second.  I better get the nurse."  The nurse?  Why do we need the nurse?  The nurse came on the line and asked me again what symptoms I was experiencing.  After going through my list she asked, "Where are you right now?  Are you able to come in . . . now?"  Maybe this was a little more serious than I thought.  I texted my boss and headed out the door. 

Tears streamed down my cheeks as I drove to the doctor's office.  I knew what the problem was - my blood pressure.  I had worked so hard to lose weight and improve my overall health so that get my pressure would go down and I could get off of those pills.   

I arrived at the office and they didn't even give me a chance to sit down in the waiting room before I was whisked to the back.  Yep - my pressure was back up.  WAY up. 

Fortunately, I have a FABULOUS doctor (Dr. Gerald Byers of Premiere Medical Associates). 

"Remember Lisa, skinny people have high blood pressure, too" he said to me after checking my pressure himself and seeing my chin drop to my chest when he read the numbers.

"OK, the simple fact that you used the word 'skinny' makes me feel a little bit better, but this still stinks!" I replied. 

Dr. Byers reminded me of what he told me a couple of years ago (This man either has an amazing memory or he takes great notes!).  I had three things working against my blood pressure: family history, stress and my weight.  I had taken care of and continue to take care of the weight part.  I still have no control over my family history.  Now I need to tackle the stresses in my life and how I am handling them.  I also need to go back on medication.  That was not what I wanted to hear.

Dr. Byers asked why I was so against being on the medication.  The first thing that I thought of was that that was what was supposed to happen.  You lose weight and get off your pills.  I thought of all the episodes of Biggest Loser that I had watched where they celebrated people getting off their medications.  The people were so happy and proud.  It was a sign that they were succeeding in meeting their goal of being healthy.

I've had a couple of days to process this.  I realize that I was putting a lot of my focus on those pills as my sole symbol of success.  In my mind, having to go back on them was a sign of failure.  Was that a realistic picture of success and failure?  No.  I can write a long list of ways that I have been successful in improving my health over the past two years - completing multiple 5Ks, fitting into size 14 jeans, JJ and Ellie asking to go to the gym to name a few.  Does it really matter that I have to swallow a pill once a day to keep my blood pressure under control?  No.  Is it a serious matter that without that pill my pressure is so high that I can't even safely exercise?  Yes.  Looking at it that way makes me realize that the benefits of taking my blood pressure medication far outweigh the benefits of being able to say that I take no medications.   

Besides learning the valuable lesson of re-defining what success looks like to me in terms of my Health Journey, I also was reminded the importance of keeping my doctor's appointments for my blood pressure checks.  I have to confess that I had been so excited to get off the medications that I didn't go to my last six month follow-up back in November. 

Another reason I love Dr. Byers - his response to reminding me of how important that is: "If I wasn't so proud of you, I'd be reading you the riot act about not keeping your last appointment.  Instead I will just say I better see you in two weeks for your blood pressure check."

Don't worry Dr. Byers.  I'll be there.

Happy March Fourth - One of My Favorite Days of the Year!

One of my favorite days is coming up . . . March Fourth!  Our family has been celebrating March Fourth for the past several years. It is the only date on the calendar that is a command . . . March Fourth . . . March Forward . . . Move on. It is a great day to set a personal goal for yourself and begin to teach your kids about goal setting. By this time, if you set a New Year's Resolution there is a good chance it's been long forgotten. This isn't about resolutions. It's about a goal . . . a measurable, achieveable, pleasurable goal.  Or as my friend Emily Jackson shared with me SMART goals: S=small, M=measurable, A=achievable, R=realistic and T=time specific.

Over the years my family has celebrated with games involving Tootsie Rolls (tootsies, toes, feet, marching forward!), yummy dinners with moving-themed food (wagon-wheel pasta, Rocky Road ice cream and "sneaker"-doodle cookies) and talking about goal setting. For the past six years we've traced the kids feet onto paper and then written our individual goals around the drawings. Each year we can review the goals from the year before to see if we accomplished them and see how much our children have grown. We started this when JJ and Ellie were 6 & 3 . . . you're never too young to start learning about the importance of goals! You're never too old either!  I'll be celebrating March Fourth with my senior citizens at work.

The celebration doesn't need to be expensive or extensive . . it can even just be a conversation over dinner! Or it can just be something that you do for you. Take a moment and think about what you want to achieve in life. To be healthier? To write a book? To learn a new language? To go to bed with a dish-free sink every night? Get more sleep? The possibilities are truly endless! What can you do THIS YEAR to MOVE toward reaching that goal?

Happy March Fourth!

The Anchovy Experiment

Have you ever tried anchovies?  Before last week I'd only heard of them being served on pizza and had never been brave enough to try them.  It seemed as if they were either something that people loved or hated and I honestly couldn't think of anyone who loved them!

The latest issue of SELF Magazine has an article entitled The Pasta Lover's Diet with six guilt-free recipes.  They all looked yummy, but the one that caught my eye was Rigatoni with Roasted Broccoli and Chickpeas.  I love chickpeas!  The high-fiber beans were highlighted as the star of the recipe.  I decided to give this recipe a try; however, I was completely caught off-guard when I started to add the list of ingredients to my shopping list: 

1 can (2  oz) anchovies packed in oil, chopped, oil reserved

What??  Anchovies???  Ewwwwww!  I debated making the recipe without the anchovies, but after some thought decided to jump in with both feet.  I always tell JJ and Ellie that you can't say you don't like something if you've never tried it.  It was time to Walk the Walk and not just Talk the Talk.  Bring on the anchovies! 

RIGATONI WITH ROASTED BROCCOLI AND CHICKPEAS

Ingredients:
1 can (2 oz) anchovies packed in oil, chopped, oil reserved
4 cloves garlic, chopped
1 can (15.5 oz) chickpeas (liquid reserved), rinsed and drained
1 chicken bouillon cube
1 lb broccoli, cut into small florets
1/2 lb whole-wheat rigatoni
1/2 cup grated Romano cheese

Heat oven to 450 degrees.  In a small saucepan over medium-high heat, saute anchovies with oil and garlic until anchovies dissolve and garlic browns.  Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves.  Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat.  Roast 20 minutes.  Cook rigatoni as directed on package until al dente.  Drain rigatoni, reserving 1 cup cooking liquid.  Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes.  Remove from oven; let sit 5 minutes; serve topped with Romano.
Serves 4.  450 calories, 7 g fat (2g saturated), 77 g carbs, 13 g fiber, 25 g protein

This pasta dish is SOOOO good!  The recipe was fairly simple to make.  I ended up putting the veggies in a roasting dish that wasn't big enough to hold the pasta, too.  Instead of dirtying another dish, I added the veggies to the pasta on the stove and completed cooking it there rather than putting it in the oven.  As it states in the directions, the anchovies dissolve as you cook them so it didn't really even feel like I was eating them!  My family wouldn't have known either except for the smell that filled the kitchen (though my children are in that hormonal dramatic stage so their reaction was a tad exaggerated!).

Not interested in giving the anchovies a try?  No problem!  Ironically, my sister found this recipe at the same time and decided to try it, too.  We were talking about these fabulous new recipes we had tried and discovered that we both tried the same one.  Guess what?  She left out the anchovies!  Even without them, she enjoyed the dish as much as I did. 

Anchovies or not, this is a healthy yummy pasta recipe.  If you've never made anything with anchovies, I encourage you to experiment and give them a try!