Teaching your children healthy snack habits can pay dividends that last them a lifetime. They’ll have increased energy, better learning and lower their risk of developing health problems.  

Here are some things you can do to promote good snack habits:

• Set a good example. If you’re snacking on unhealthy food, it makes it much more difficult to convince your children that  they shouldn’t.
• Set a regular schedule for snacks. Continuous snacking during the day may lead to overeating, but a planned snack can be part of a healthy diet. 
• Have healthy snacks available. Just because it’s healthy doesn’t mean it has to taste bad. Many sites on the Internet and in cookbooks have recipes that are healthy and easy to make. 
• Don’t let them snack in front of the TV. Television can be a distraction, making it difficult for them to realize they’re full. 
• Don’t use food as a punishment. Withholding food may make children anxious they won’t get enough to eat and encourage them to eat as much as they can when they get the chance.
• Involve your kids in your shopping. Taking them with you will give you an idea of what they like and give you the chance to teach them about nutrition.

How your children eat is largely up to you. By developing healthy snack habits, you can help them feel great now and in the future.

You’ve tossed and turned all night. As you start out the next morning, you have only to rub your tired eyes to know the importance of getting a good night’s sleep. Sometimes it’s easier said than done, however. Here are some tips to help you get the rest you need:

• Set a regular schedule.Most people have a natural waking/sleeping pattern called the Circadian Rhythm. The more in tune you are with you body’s natural sleep schedule, the more energized and refreshed you’ll feel. When the body is in rhythm, it can make better use of the time it has to rest.
• Let the sun shine in.Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your circadian cycle. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. You can try opening the curtain in your home when you’re there or spending some time outside during breaks at work.
• Make your bedroom sleep friendly.A comfortable bed can go a long way towards getting a good night sleep. Keep the room at a comfortable temperature. If possible, try to keep your environment soothing and peaceful. If that’s not entirely possible, consider introducing some ‘white noise’ like the sound of a fan or a recording of the ocean waves washing in.

Keep experimenting until you find the right combination for you. After all, a great day often starts with a great night of sleep.

The days grow shorter. The kids are back to the school. The sweltering summer heat gives way to crisp mornings and falling leaves. For many of us, autumn is a beautiful, magical time when the trees are ablaze with various shades of red, gold and yellow.

If you enjoy traveling to view the fall colors, here are four great places to consider:

Aspen, Colorado Known as much for its skiing as its foliage, the trees near Aspen turn a bright yellow in the fall, and shimmer like a yellow curtain in the breeze. The contrast with the pines and the mountains is said to be breath taking.

The Catskills, New York StateThe foliage in the Catskills is chock-full of reds, oranges and yellows.  The area is a year round destination. In addition to its beautiful foliage, the Catskill region features a wide variety of festivals and craft fairs.

Columbia River Gorge, Oregon Carved from the Cascade Mountains, this stretch of land features furs, cottonwoods, big-leaf maples and Oregon ash in their full fall glory.

Great Smoky Mountains National Park in North Carolina and Tennessee  This park, in one of the most densely wooded areas in the country, has over 100 varieties of native trees, including scarlet oaks, maples, sweetgums and hickories. 

For other areas, check out Road Trip America to help you find the perfect place. Taking a road trip to view fall foliage is one of the easiest ways to see some of America’s awe-inspiring natural beauty. Enjoy!

On September 11th, 2001 the world was rocked when two planes slammed into the World Trade Center in New York. Another plane came crashing down on the Pentagon in Washington, D.C., while another crashed in rural Pennsylvania. Nearly 3,000 people lost their lives that day.

As we honor and remember those who fell, here are some interesting facts about Patriot Day, known to most Americans simply as 9-11.

• When Congress created it, the day’s original name was ‘Day of Remembrance for the Victims of the Terrorists Attacks on September 11, 2001.
• There was a unanimous vote in the U.S. House of Representatives to create this Day of Remembrance.
• The official name is no longer just Patriot Day. On September 10, 2012, President Barack Obama changed the official name to ‘Patriot Day and National Day of Service and Remembrance.’

Here are some things we’re encouraged to do on September 11th:

• The American flag is to be flown at half-staff.
• Observe a moment of silence at 8:46 am Eastern Standard Time, the moment the first of the four planes crashed into the World Trade Center. Additional moments of silence can be observed at 9:03am for the second plane, 9:37am for the plane that hit the Pentagon, and 10:02am when passengers fought back against hijackers and forced their flight down short of its target. 

You can remember and serve together with friends and neighbors to make a positive impact in your community. Check out serve.gov to register your activity or find one near you.

You’ve jogged along the same path for months but still haven’t noticed much difference when you look in the mirror. You’ve done so many sit-ups your brain is starting to go numb. Is it time to invest in a personal trainer to achieve your fitness goals?

A good trainer can help you create a program that meets your needs and teaches you how to maximize your exercise time. At the very least a trainer should be educated and knowledge about both exercise programs and proper nutrition. A trainer can:

• Give you guidance on reaching your goals
• Educate you about the different types of exercise programs including strength training and cardio
• Motivate you to show up at the gym each session
• Provide accountability and help you track your progress

Trainers come in all varieties. Look for one that is certified through a reputable fitness program or talk to your doctor for a recommendation. A trainer should have an updated certificate in CPR and first aid. Try to find one that specializes in the area in which you want to improve. For example, if you want to cut your time in a one-mile run, look for one with a background in cardio or running. Make sure he or she is a good listener and clearly understands your fitness goals. 

It’s always a good idea to check in with your doctor before starting a new exercise program.

If you decide you want to hire a trainer, check out our individualized programs here. We offer assessments, consultations, and custom training to fit any need. Contact us by filling out our online form today!

As children age and become more independent, the issue of allowance is sure to come up. Giving an allowance can be a great way for parents to teach their kids important life lessons about the value of work and how to manage their money. But there can be some hidden pitfalls to consider.

To spend or to save?

An allowance can teach children about financial responsibility through choices. When they have to make decisions about whether to save or to spend, and decide if an item is truly worth it, they begin to view money differently. They’ll learn that finances are always limited and they have to prioritize.

Chores are important

The downside is that the child may start to view the allowance as their right, especially when it’s not tied to doing chores around the house or to good performance in school. Even if parents put conditions on their child’s allowance, things may still go wrong. The child may simply go through the motions to get a paycheck, rather than learning to appreciate how their efforts help the family. 

In addition, a child may not appreciate the value of things that don’t have a dollar sign attached to them. And, as they grow older, some children may even learn how to ‘negotiate’ a better deal. 

Even if you don’t feel comfortable giving your child an allowance, be sure to discuss earning and saving money, budgeting and other topics. With the right guidance, your child will learn important financial habits.