Many of us have created a geneological/family tree for a school project while growing up, or you may be currently working on a family tree. Have you ever thought about a family health history tree?

The US Surgeon General has created a Family Health Portrait , in which you can create a health history of you, your immediate family (siblings, parents), and grandparents. As well, you can add aunts, uncles, cousins, and half-siblings to your family history. Main diseases tracked in the family history include heart disease, diabetes, stroke, and colon, uterine and breast cancers. You can also add other diseases (like cystic fibrosis and other cancers) to your family health history. Although this tool is to be used mainly for genetic diseases, it is also a good tool to use to keep track of chronic illnesses and trends within families. When you are done, you can print a copy of this family tree to take to your physician.

Unfortunately, you cannot save this data on the website for later updates, but you CAN save it to your hard drive. As well, you can download the Family Health Portrait tool to use at your leisure.

I think that this website is a good tool for a large family or a family history that is extensive. Unfortunately, it’s not good if you don’t know the history of your parents/grandparents, or if those said individuals refuse to visit a doctor! As well, it may be good to start one if you have children and would like a record of your family’s health history. Check it out!

Having injured my knee a few weeks ago on our 8 mile night run, I decided to rest for a few days, and then take it easier on my next run. The question came to mind whether I should reduce how much I’ve been eating because I’m not burning the energy running.

No, don’t stop eating.

Why? Well, your body needs to fuel itself to heal your injury. Just because you aren’t placing physically exhausting demands on your body (running, biking, etc.) doesn’t mean that your body isn’t burning extra calories to rebuild torn muscles or injured tissue.

Granted, if you’re an ultra-marathoner and eat 4500-5000 calories per day, and find yourself sidelined for a month, then you could probably drop down to a few less calories. However, the majority of us don’t require much more than we normally intake in a day to support moderate training, so don’t change that pattern!

This week was an off week for us, in more ways than one. Our long run consisted of only 3 miles, and we missed our walking day this week.

Mileage = We ran 9 miles this week: 3 in the gym, 3 outside, and 3 on the track.

Pace = Sorry, not available right now.

Rest = Variable. I have problems sleeping! (Does anyone else have a hard time sleeping after a good run?)

Emotions = Our 3-mile “long run” this weekend was AWESOME. We did some speed work and after we finished the mileage, I wanted to keep running. That’s what I love about running–the desire to continue (it’s probably just endorphins, but I love the feeling anyways).

Lessons Learned = If you are following a training plan (for a 5-K, 10-K, 1/2 marathon, or marathon), don’t vary from the plan! We missed our walks this week, and that threw me off, physically AND mentally. I remember how important it was for us to strengthen and stretch our muscles after those long runs last year, and so I encourage you to stick to the plan as much as possible. These training plans have been used and tested by many, and they work!

While perusing the web this evening looking at running websites, I found this post by Mark, the Running Blogfather (cool name by the way). He lists 25 celebrity marathoners and their finishing times. It was fun to read his commentary of the celebrities. I look forward to reading about other celebrity runners (which he plans to post at a later date). Next time my husband and I are running, I’ll pretend we’re training with one of these famous people! Who knows, maybe I’ll be running next to one of them in the next Marine Corps Marathon!!!

When I was at my local supermarket this week, I noticed that nectarines were on sale. I thought about all of the people I counsel, and I rarely hear them tell me that they like nectarines. In my opinion, it is a forgotten fruit! So, what ARE the nutritional benefits of a nectarine?

How to choose nectarines:

Look for nectarines that are not bruised, that have a firm, smooth skin, and that are still a bit hard. When you get them home, place them in a paper bag to allow them to ripen (they will be ripe when you can put an indentation in the skin, like when you press on your forearm. But don’t try to eat your forearm). Enjoy!

Nutrition benefits of nectarines:

1 medium nectarine has:

• Only 60 calories
• No fat
• No cholesterol (as cholesterol is only in animal products)
• No sodium
• About 2 grams of dietary fiber (good for your intestinal tract)
• About 285 milligrams of potassium (we need 4700 mg a day to decrease our risk of high blood pressure and cardiovascular disease)
• About 8 milligrams of vitamin C (about 12% of what you need for the day, as you need 60 mg)

So, when you’re at the grocery store picking out fruit for the week, consider the nutritious nectarine. Your body will thank you!