Healthy Halloween!

logoHalloween is here!

Temptation is everywhere! Sugar and sweets are at work, at parties and kids are bringing them home from school. Not to mention all the trick or treat candy that will be arriving in your home! How can we keep ourselves from indulging in these amazing treats?

Here are a few tips to help you during this crazy tradition of ours:

1. Buy candy you don’t like to pass out to the trick or treaters. This will help you not want to eat it!

2. Limit your candy/sweet intake. Limit your kids intake as well. Pick your favorite candy or sweet, find out how many calories and save those calories for that special treat. Enjoy that one thing and this will help you from feeling deprived. Avoid sitting and indulging on those mini snack size candy bars. We think we are doing good by eating the small ones but those calories and fats really add up!

3. Drink lots of water. Water helps you feel more full throughout the day and will curb the candy cravings.

4. Get the candy out of your house. Let your kids pick a few of their favorite candies from their stash. Then donate the rest or throw it away!

5. Eat fiber early in the day. The fiber will help fill you up and helps in slowing down digestion so that your don’t store as much sugar to fat.

And in case you needed it…here are a few reminders about sugar to think about:

- Sugar makes us crave more sugar. It has no nutritional value and your body will crave nutrition even though you have taken in a lot of calories. This will cause you to eat more calories during the day. One thing that I have noticed is when I have a lot sugar, the next day I crave it and it is hard for me to resist it. It even takes me a few days to stop wanting it. Sugar has a way of addicting us.

Sugar is stored as fat. Our bodies don’t know what to do with all that extra energy so it stores it as fat, holding on to the energy in case we need it later. The problem is that it doesn’t turn fat back into energy, we have to burn it off.

Think you know about sweets? Here is a great quiz to take…see how well you do…Desserts Quiz!

Have a HEALTHY Halloween!


Exercise…a love/hate relationship

I_Hate_ExerciseOne thing I have always been terrible at is exercise! How can some people love it and why don’t I? I have always heard how good it is for me, how much better I will feel, and how it will help me loss weight but that still did not make me love it. I don’t know if it is just laziness or I never felt like I was very good at it.

I remember back in college I really enjoyed going to Jazzercise. I got discouraged because I didn’t see results of losing weight so I would quit. Not realizing that I could never out exercise my terrible eating habits. Over the past 3 years I have made exercise an important part of my weekly routine. I have really grown to like it more than ever before but I still have those days when I don’t love it.

I have come to realize how exercise is more mental than physical. Mentally I have to motivate myself to get up and move. Mentally, I have to figure out the time during the day that I am going to exercise. Mentally, I have to tell myself that I can do it! Mentally, I have to push myself a little harder to go further.

This quote says it all, “the ability to run the extra mile lies in between the ears”. How true is that?! When I am running I have to talk to myself all the time and tell myself that I can do it.  Saying over and over “I can” instead of I can’t or I don’t think I can.

I also have come to realize that I make a lot of excuses inwardly and outwardly about exercise. One of those excuses is I don’t have time. It is recommended that we get at least 150 min. of exercise a week. That is 30 min. 5x a week. I catch myself thinking “Oh, I don’t have 30 min. to exercise today…I will am just so busy” or “I have to get in the shower in 15 min. I don’t have time”. Well, I learned something in my nutrition class this summer that has helped me a lot. Did you know that exercising 10 minutes 3 times a day is the same as exercising 30 minutes all at once. Studies have shown that if you exercise 30 minutes a day no matter if it is at the same time or broken up during the day, you will get the same results. For me this has helped on those busy days when I don’t have time for that 30 min. workout. I can walk 10 minutes in the morning, during lunch take a 10 min. run and in the evening get in a 10 to 15 minutes of sit ups, push ups, planks, and jumping jacks. No more excuses about not enough time.

So I have to admit that I have finally gotten to a place where I miss exercise when I haven’t done it for a few days. I would not say I love it but I do actually like it. I am so thankful God has given me a body to live in and I want to continue to keep it healthy and strong so I can be Fit To Serve Him wherever He leads me!

Have a fantastic week and remember we can do this!

- Cathy Cornelison
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The 2nd Annual Turkey Day 5K Your Way!

Screen Shot 2014-10-27 at 8.40.54 AMLast year we decided to try something…for Thanksgiving Day our family was looking to get up and connect with a local “Turkey Trot” 5k. However, the prices are pretty high and I’m not a huge fan of any of the organizations who would benefit from the funds. 

So we organized a 5k for our family the morning of Thanksgiving (SweatCor’s Turkey Day 5K) just in the neighborhood where my wife’s family lives. We created bibs for the race and we got up and did a walk/run on a path that we measured out the day before. We had everyone contribute $5-$10 (or whatever they want to give) and then gave all the proceeds to VisionTrust International’s Give the Gift of Christmas campaign.

With our family alone we raised just over $300! Not only did we do something healthy on Thanksgiving, we also helped make a difference in the life of children around the world! Other families were involved as well around the country and we saw something new begin…well, it’s that time of year again!

We are planning our 5K and we want to invite you do do so as well. If you are willing to be a part then read on…

If you are interested, here is what you do:

1. Communicate the idea with everyone who is coming together for Thanksgiving to get an idea of who will participate.

2. Contact Mark at to let him know where you are and how many are a part. Mark will send a race bib template for you to print off . Make a bib for everyone, especially the kids!

3. The day before or the day of Thanksgiving, map out a route in your neighborhood that will equal 3.1 miles. (Usually and out and back works great; find a point 1.55 miles away and when you get there just turn around and head back to where you started!)

4. The day of the run/walk collect entry fee donations. Gather everyone to watch THIS video about VisionTrust. This will give everyone an idea of what they are running/walking for before the run.

5. Run/Walk the SweatCor Turkey Day 5K! (Take lots of pictures!)

6. Afterwards pick your 3 favorite pictures and send them to Mark.

7. See how much you have as a donation and go to As a family pick how you want to help a child around the world.

8.Once everyone is done, celebrate this amazing accomplishment as a family with a piece of your favorite Thanksgiving dessert! (just one piece of course…don’t get crazy…)

What do you think? Are you up to the challenge?

- Mark Cornelison
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