Trail mix is my go-to afternoon snack. It’s the perfect blend of salty and sweet that keeps me going from lunch until dinner. Trail mix is also easy to pack and stores well. The next time you’re in the mood for trail mix, head to the bulk section of the grocery store and build your own! The perfect trail mix is all about getting a good blend of your favorite ingredients.

Nuts

Nuts are a great source of protein and fiber that help fill you up. They are also good for your heart with lots of healthy fat and omega-3 fatty acids. My favorites are almonds, walnuts, cashews, and pecans.

Tip: Look for unsalted and unsweetened nuts. Choose raw or roasted (your preference!). Nuts are high in calories so a one-ounce serving per day is all you need to get those health benefits. What’s a one-ounce serving? It’s 24 almonds, 18 cashews, 35 peanuts, 15 pecan halves or 14 walnut halves.

Seeds

Seeds can help boost your immune system because they have lots of zinc and selenium. They also contain calcium which helps to keep bones strong. I love pumpkin, sunflower, sesame and chia seeds.

Tip: Look for unsalted and unsweetened seeds. Like nuts, seeds are high in calories, so keep portions on the smaller side.

Dried Fruit

Dried fruit has many of the health benefits of fresh fruit. Many dried fruits pack antioxidant power (like dried Goji berries), promote heart health (like dried apples), and are rich in potassium (like prunes and dried apricots). The USDA recommends that everyone ages 2 and older eat at least one cup of fruit per day. Adding fruit to trail mix helps make that goal easier. My preferred dried fruits are raisins, dried cherries, and dried cranberries.

Tip: Look for dried fruit without added sugar. For portions, about 1/2 cup of dried fruit = 1 cup of fresh fruit.

Whole Grains

Whole grains add some crunch to your trail mix. They are a good source of fiber, iron and many B vitamins. Eating whole grains may help reduce blood cholesterol and lower the risk of heart disease, obesity and type 2 diabetes. Adding whole grains to trail mix also helps keep you feeling full long after eating. I like to add whole grain cereals, whole wheat crackers or air-popped popcorn to the mix.

Tip: Not sure if a product is a whole grain? Check the label for “100% whole grain” or “100% whole wheat”.

“Sugar and Spice”

A little “sugar and spice” goes a long way! Adding a few dark chocolate chips or unsweetened coconut flakes can take your mix from drab to fab. If you’re looking for a more savory and less sweet mix, try adding some spices, like cinnamon, turmeric, curry or cayenne pepper, to bump up the flavor.

My Go-To Trail Mix Blends

Fall Adventure Mix
Pecans
Walnuts
Pumpkin seeds
Wheat Chex cereal
Dried cranberries
Pumpkin pie spice
Dark chocolate chips

Sun Mix
Cashews
Almonds
Sunflower seeds
Golden raisins
Unsweetened Coconut flakes

Game Day Mix
Almonds
Peanuts
Pistachios
Raisins
Air popped popcorn
Pretzels
Dark chocolate chips

My parents passed on many a piece of advice to my brother and me over the years. Like most children, we generally did the opposite.

Eat your broccoli, it’s good for you = Whittle a hole in table leg, hide broccoli there.
Empty the dishwasher, you’ll feel accomplished = Pay off a sibling to do it for you.
Being home by curfew will make you feel responsible = change the clocks an hour ahead.

You can see where this is going.

But there was one piece of advice that I initially embraced. Then, as life went on, I forgot it. Now, after recently becoming a parent, I’ve finally realized the true genius of this “life tip.” It was my mom’s edict to make my bed.

Forgetting everything my mom ever told me

A call to make one’s bed was, shall we say, a distinct challenge. You can’t throw a twin bed out of the window as a way to avoid the chore. Paying my brother to make the bed defied economic sense when calculated against income from allowance, my mix cd business and hoarded lunch money.

As such, I acquiesced on the topic, until I went to college and Forgot Everything My Mom Ever Told Me. As she visited my freshman dorm room, she took stock of the scene: a cereal spoon molded to the floor in a halo of dried milk, a stack of CDs wobbling on a stack of papers, and an inked reminder on the back of my hand to do something, possibly study for an exam.

She looked longingly at my roommate’s pristine side of the room – a made bed, a calendar, file folders and – gasp! – an iron. She sighed, as mothers often do, then fell back on a piece of wisdom she often uttered to her notoriously disorganized youngest child:

“If you can keep your room clean, you can keep your life clean.”

My mom had a point

Anytime something felt overwhelming, she would ask “Is your room clean?”  After a dozen years and hundreds of “no’s,” she modified the question.

My flavored toothpick business is getting too large and I can’t keep track of my clients on the school bus.
Did you make your bed?

I’m not ready to pick a major and don’t know where to start.
When was the last time you made your bed?

This Italian class is really hard.
Go make your bed, then sit on it, with your books.

Make your bed. It could lead to other good things

This wasn’t just a mom-tested mantra; she used it in her days as a social worker. Sometimes tasks in life seem so insurmountable, she would say, that it’s hard to know where to start. Even the phrase “start small” feels big. But a palatable suggestion, like “make your bed,” well that can have some power.

Here’s why.

In the widely-circulated commencement speech and subsequent book from Naval Adm. William McRaven, the emphasis on making a bed isn’t just aesthetic. It’s about paying attention to detail, starting small and harnessing a special kind of momentum in your day:

If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task, and another, and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can’t do the little things right, you will never do the big things right.

And, if by chance you have a miserable day, you will come home to a bed that is made — that you made — and a made bed gives you encouragement that tomorrow will be better.

Others in the home/life organization field say it’s one of those habits that snowballs into other good things. Kind of like when you say “hi” to someone and they say it back, it’s a simple task that makes you feel good (if it doesn’t, YOU ARE SOUL-LESS.)

So the next time you feel overwhelmed or aren’t sure where to start with something, try going back to basics. Try making your bed.

And if you can’t remember, just write it on your hand.

I’ve never been as sick as I was my first year at college. I was barely sleeping and living off ramen noodles and coffee. No wonder I caught mono!

Unfortunately, my mono went without diagnosis for eight months! The cure for mono is rest and more rest. But when I did suffer a cold or aches and pains, a simple gift of a first aid kit from my parents ”saved” me on more than one sickly occasion!

That’s why a first aid kit is on my back-to-school health care checklist.

You can create your own first aid kit by including some typical injury materials, including bandages, gauze and tape and antibiotic ointment for cuts and scrapes. You might need ibuprofen for aches and pains and antihistamines for allergic reactions. Eye drops help get the red out. Add a thermometer, just in case!

But a first aid kit is just one of the items you might want to tackle before the start of school:

#1 On Your Checklist Is . . .

Although it’s the last thing on our minds when we’re healthy, getting your yearly checkup should be at the top of your checklist.

Many college students should also get certain vaccinations, including those for meningitis, cervical cancer and whooping cough. Flu shots are also strongly recommended, but many college campuses offer free vaccinations for them in the fall.

Ask your doctor about the best ways to care for yourself, especially if you’re away from home. Also consider getting your annual dental checkup and needed vision and hearing screenings out of the way before school starts.

#2 Your Doctor’s Digits

While you’re at it, ask your doctor about the best way to reach him or her while you’re at school. Your pediatrician knows you best, and you trust him or her. Ask if they do visits over the phone or by video chat for those times when you can’t get to their office.

#3 Unlock These Health Benefits

Maybe not as exciting as meeting your new roommate or choosing your first classes, but you may save yourself a hassle later on by  registering now for an online account on your health insurer’s website. You may “unlock” a bunch of important benefits, including instant access to your member card and a new kind of service that lets you video chat with a doc ! (See below for details.)

Register now while you’re healthy. You don’t want to be searching for this stuff while you’re battling high temperatures, a scratchy throat and the shivers.

#4 Get “The Card”

You’ll need your health insurance member card, whether it’s a digital version on your phone or a physical card. You’ll need your card wherever you seek care.

#5 FaceTime A Doc

Adulting is hard! Mom and dad might not be there to take you to your doctor when you’re sick. If you can’t contact your doctor or your college’s health center is closed, telemedicine might be your best bet. It feels a lot like FaceTiming or Skyping. You can talk or video chat with a doctor from your dorm room, apartment or between classes for non-emergency medical conditions.

If you have Excellus BlueCross BlueShield health insurance, you may have access to a telemedicine benefit through MDLIVE. Using an app on your smartphone, computer or tablet, you can get help from a doctor within minutes. If needed, the doctor can fax in a prescription to a nearby pharmacy.

Consider registering today for telemedicine so you’re ready to use the app when you’re sick: ExcellusBCBS.com/HealthCareLive

That’s all I have for tips! I hope you’re better equipped to handle whatever malady comes your way this school year.

Hills kinda have a bad rep among runners. Something about gravity and sweatiness and REALLY HARD WORK! It’s true. Hills are not easy to run. But I love them anyway, and you can learn to love them, too.

“Love” is a relative term. You learn to love hills the same way you learn to love kale. You know it’s good for you. You know if you try it now and then you’ll get the results you want.

My journey to “love” started with my second 5k. I was new to running. I randomly picked a race, and when people started warning me about the hills, I shrugged it off like any clueless novice. I’d run a few mildly hilly training routes. I could do three miles without walking. How hard could it be?

I had no idea what I was in for

Two miles of hills! I huffed and puffed and almost made it to the top of the last hill before I had to walk. Almost. I felt a little defeated, because my goal was to run the whole race without walking.

*Cue the Rocky theme*

After that, I made it a point to run hills every single week until the course became easier. Not easy, but easier. I recently ran the Boilermaker 15k, which has more than its fair share of hilly goodness. Every time I reached the top of a hill, I felt like I’d overcome a challenge.

You, too, can embrace those inclines.

tips for making it to the top, don’t pass them up

You’ll get stronger! When you run up a hill, you use your muscles differently. Your leg muscles and your booty will get a better workout. Strengthening those muscles up the hills will help you run better when you’re back on lower ground.

AND faster! I will never win a race. But I do strive to improve my personal times. Run hills every week for a few months then sign up for a flat 5k. See what happens!

Tired of running the same flat routes? Or the treadmill? Hills present an opportunity to end the monotony of the same old route, same old terrain. Changing things up can help your mental game both on and off the road.

It’s a challenge! Think about how you feel when you overcome any challenge. It’s exhilarating! Satisfying! Maybe even a little exhausting. But you did it. Congratulations!

You can be THAT person! You know the person I’m talking about. The one who says “Bring it on!” when everyone else is groaning about hills. You may even inspire the look. Is it respect? Awe? Fear? I haven’t figured that out. Give it a try and let me know.

Tips to make the most of hills

Slow down! It takes more work to run up a hill than it does to run on a flat surface. Unless you’re speed training and your goal is to sprint uphill until you can sprint no more, slow down a little to avoid burning out. Try to keep a consistent level of effort throughout your run: this means a slower uphill pace.

Don’t look up! If you’re afraid of heights you’ve heard “Don’t look down.” Apply the opposite concept if you tend to think about how much further you have to go.

Watch your posture! Especially if “Don’t look up!” helps you get to the top. If you find yourself slouching forward or hunching your shoulders, your movements become less efficient and you end up making more work for yourself. Think about standing up straight and gravity will help you get the slight lean that will drive you forward with better form.

Run with friends! If you’re like me, running with a group will motivate you up the hills when giving up sounds like the better deal. Think of the stories that will come out of the shared experience: Remember that time we ran ten miles, uphill, both ways, in a blizzard? A little exaggeration never hurt anyone.

There’s no shame in walking! If running up hills isn’t your thing, you don’t have to avoid routes or races because they’re a little (or a lot) hilly. There’s no rule that says you have to RUN every step of the way anytime you lace up your running shoes. Do what feels right for you.

Have any other tips? A favorite hilly race? Maybe a favorite training hill? Share in the comments section below!

For a fun family vacation or couple’s getaway, think Canada. You can say you’ve been abroad without traveling far. Four major cities—Montreal, Ottawa, Quebec City and Toronto—are within driving distance of four upstate New York cities—Binghamton, Rochester, Syracuse and Utica.

Toronto

If you’re a big league baseball fan, Toronto offers a different venue than New York City or Boston for Yankees or Red Sox games. When my son, Andy, was young, we took family trips to Toronto to see the Seattle Mariners, Ken Griffey Jr. in particular, play the Toronto Blue Jays.

My first trip to Toronto was with family from Oklahoma. We took in tourist attractions and did a lot of shopping. A year or two after Andy was born, my husband arranged for child care and surprised me with a trip to see “The Phantom of the Opera” at the beautiful Pantages Theatre (renamed the Ed Mirvish Theatre) in Toronto.

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Things to Do (Toronto)

Canada’s Wonderland: If you crave big thrills, shows and events, splash works and a kids’ area, then this amusement park north of Toronto is for you.

Casa Loma: This Gothic Revival style house, the former residence of a financier, is now a museum and landmark. Due to its unique architecture, it’s a popular filming location for movies and television and a venue for weddings.

CN Tower: The third tallest free-standing structure in the world and the tallest in the Western Hemisphere, the CN Tower was designated as one of the Seven Wonders of the Modern World. The revolving restaurant at the top gives a 360 degree view of the city.

Ontario Science Centre: Very kid friendly, with interactive exhibits that make learning fun for children and adults. Exhibits are devoted to the human body, space, the universe, the earth, nature, music, sports, the planets, technology and innovation.

Toronto Zoo: The largest in Canada, the Toronto Zoo is divided into seven geographical zones. It also has a Kids Zoo, Waterside Theatre and Splash Island.

 Ottawa

Mike and I took a “babymoon” or pre-baby vacation to Ottawa, Canada’s capital. Where else can you see the “changing of the guard” this side of the Atlantic? In their tall, black furry hats and impressive red uniforms, the guards perform drills every day (weather permitting) 10 a.m. on Parliament Hill early July through late August.

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Places to Visit (Ottawa)

Byward Market: In the heart of Ottawa, the Byward Market is a collection of eclectic shops, boutiques and restaurants. Most memorable from nearly 30 years ago? The street organ grinder with his little monkey and my husband buying me an original framed painting from a sidewalk artist.

Parliament Hill: The political and cultural heart of Ottawa, the Hill contains Gothic-style structures where politicians debate the present and future issues of the country. Free guided tours are available daily; Peace Tower offers an overall view of the city. The Hill hosts a number of celebrations, including Canada Day (July 1) with entertainment and a fireworks show; the Sound and Light show on summer nights; and Christmas Lights Across Canada during the winter holidays.

Rideau Canal: Making its way through Ottawa’s downtown, the canal is active with walkers, runners, in-line skaters and cyclists. This waterway connecting Kingston, Ontario, to Ottawa is used regularly by boaters and paddlers alike. When the canal freezes over, it becomes the world’s largest skating rink.

Montreal & Quebec City

This year, my son and I made Mother’s Day a long weekend, breaking up the drive from Syracuse to Canada by going first to Montreal and exploring that cosmopolitan city for a couple of days. Then, we headed north to Quebec City, the closest thing to Europe in the Western Hemisphere. After a short visit, we returned to Montreal for another night’s stay. The next day, I drove home and Andy flew back to Baltimore. Over six days, including travel time, we packed in a lot of sightseeing.

Everywhere we went, Andy and I encountered friendly, helpful people. It was refreshing to enjoy a different culture so close to home. Expect to be greeted with a “bon jour” in Quebec City and Montreal. Yet, French-speaking Canadians quickly switch to English when requested. Plus, you can download the Google Translate app to your smartphone if faced with a menu or directions in French. (Note: You can switch most websites from French to English.)

Using YELP and Trip Advisor apps, we plotted our “must see places” (many free!) and local eateries.

Did I rave about the food yet? It’s extraordinary! We used our apps to find highly rated, but not out of our price range restaurants. We were never disappointed. Most restaurants had an “authentic” feel with rustic furnishings and décor that added to their ambiance.

We burned off the extra calories by walking almost everywhere. Google Maps made directions easy, although Montreal (and Toronto) have good subway and other transport systems. And, we felt safe.

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 Things to Do (Montreal)

Biodome de Montreal: Home to the 1976 Olympics, the site has several exhibits. Andy and I visited the indoor wildlife park. Several ecosystems exist side by side, from tropical forests to temperate woodlands and rivers (including raccoons and otters) to the polar world where we viewed our favorite bird, the puffin.

Mount Royal: We walked through downtown Montreal and McGill University to reach this iconic landmark. Wooden steps intersperse the trail to make the climb easier. From the top, the view of the city is spectacular.

Notre-Dame Basilica: Our goal was to stay in or near the historic district of old Montreal to explore on foot. A must see is this gorgeous cathedral with wonderful wood carvings, stained glass windows and lots of sculptures. Quiet refuge in a bustling city.

Old Port Montreal: A scenic place to walk along the St. Lawrence River, with attractions such as Cirque de Soleil, Montreal Science Centre and a spa barge.

Where to Eat (Montreal)

We happened upon Le Robin Square, where Andy had pork belly. The wait staff was attentive, and the owner sat and chatted with us after the restaurant closed.

Andy’s top choice was Liverpool House, sister restaurant to Joe Beef that Anthony Bourdain featured on his TV show, No Reservations. I had the house special of lobster spaghetti; good, but a lot to eat of a very rich dish.

Quebec City

Places to Stay (Quebec City)

Fairmont Le Chateau Frontenac is supposedly the most photographed hotel in the world. It looks like a European castle straight out of a fairy tale. Andy compared the city’s row upon row of little shops to Skaneateles, a popular summer resort town west of Syracuse, but “on steroids.”

We stayed at quaint, but comfortable boutique lodgings, the Hotel du Vieux-Quebec, in the heart of Old Quebec. A basket of traditional French breakfast food—croissants and jam, cheese and fruit­—appeared at our door each morning.

Things to Do (Quebec City)

Quebec City is located on the banks of the St. Lawrence River and was an important part of Canada’s early history. Statues of famous figures from the past are scattered throughout the city. This July, as part of Canada’s 150^th anniversary celebration of its confederation and Rendez-vous Naval 2017, 40 tall ships will stop at ports in Ontario, Quebec and the Canadian Maritime.

Montmorency Falls Park: Would you believe this natural wonder is higher than Niagara Falls? Staircases offer several views, with plenty of opportunities to get up close and wet!

Ghost Tours of Quebec: We heard about it too late to attend, but Trip Advisor gives it high marks.

Musee de la Civilisation: A rainy day forced us inside, but we’re glad it did. This museum offers not only a historic perspective of the native Aborigines and early French and English settlers, but also fun activities for families.

Places to Eat (Quebec City)

We followed a friend’s recommendation of Hobbitt Bistro for a relaxing, light lunch Parisian style seated at a small sidewalk table. Andy had the salmon tartare, I, the roasted root vegetables.

Near the Musee, we ate at Café St Malo, where Andy and I both had a delicious broth-based fish soup.

A must eat restaurant for Andy was L’Affaire Est Ketchup, another Bourdain pick. In addition to its friendly wait staff and good wine selection, this restaurant holds a claim to fame for using an electric coil range and oven to cook its tasty entrees.

One Big Birthday Bash

This year, Canada is celebrating its 150^th anniversary of confederation. Although our neighbor to the north was settled centuries ago, July 1, 1867, the British North American colonies of New Brunswick, Nova Scotia and Province of Canada (Quebec and Ontario) united under the single banner of a new nation.

Throughout 2017, Parks Canada is offering free admission to its national parks, historic sites and marine conservation areas. All year, celebrations will take place throughout Canada’s cities and cultural centers.

Your Money Goes Farther

Since about 2014, the Canadian exchange rate is 70 cents to 80 cents of the U.S. dollar. You can check the exchange rate here: http://www.bankofcanada.ca/

Cash: It’s easier if you use a credit card (see below), but you may want to have a small amount on cash on hand. Foreign exchange places will charge a fee to convert your American dollars for Canadian cash and back. You can find them in tourist areas, airports, border crossings and large malls. With banks, you usually have to be a member to make an exchange. ATMs may charge a user fee.

Credit cards: Before you travel, check with your credit card company to see if it charges exchange fees. My son and I each got a new credit card that charged no exchange fees, plus gives us excellent reward points.

Smartphones: Before crossing the border, check with your mobile phone provider for coverage in Canada.

At the Border

Good news! A New York Enhanced Driver License (EDL) will allow you to enter Canada and return to the U.S. Although I could not find the exact wording on the Canada Borders Services Agency, a call to the government agency assured me you could. If you’re taking a child or children, take their birth certificate(s). A passport card works if you’re driving across the border or traveling by boat, but if you fly, you must have a passport book. An EDL takes about two weeks to obtain; a passport, six to eight weeks.

Here’s information on obtaining a US passport.

Mapquest Miles

Miles From Upstate New York Cities to Canadian Cities

FROM/TO	Montreal	Ottawa	Quebec City	Toronto
Binghamton	325	267	483	297
Rochester	332	274	494	169
Syracuse	252	194	414	246
Utica	251	193	396	293

 

The hardest part about running is starting. The best part is when it’s over. If you’d asked me about a year ago how to start running, I would’ve said don’t. That’s because I never gave it a shot. Since joining a running program, buying my first pair of real running shoes, and running a handful of 5K’s, my perspective has changed.

Don’t get me wrong—running is hard. It’s not just a thing you start doing one day and you’re magically good at it (at least it wasn’t for me). It took a lot of dedication, fighting self-doubt, and getting out there four times a week even when I didn’t want to.

My first month of running went something like this:

Soon enough, I was shaving minutes off my pace and I actually looked forward to going for a run. If you’re thinking what I used to think (that running is horrible and you should never do it) here are a few things that might motivate you to get out there and give it a try:

Join a running program

I signed up for the No Boundaries 2.0 training offered by Fleet Feet Sports I did it for the personal accountability (the program was just enough money that I didn’t quit when I felt like giving up), pressure to keep running when I wanted to take a break, and the social aspects, too.

Other running programs include those by the Utica Roadrunners, Triple Cities Runners Club in the Binghamton area, Fleet Feet Syracuse and the YMCA of Greater Syracuse.

Make the investment in good running shoes

Yes, the good ones are ugly, but it made a huge difference in reducing my soreness and eliminating my shin splints. I went to Fleet Feet for help selecting my sneakers, but if you’re a DIY kind of person, Matt Rogers, an exercise physiologist, gives some pointers for picking out the right type of shoes.

The key, he said, is to determine whether you need sneakers with motion control, stability or cushioned support. I love Matt’s suggestion for doing a “wet test” to determine which type of foot you have. You basically wet your feet, step on some paper or another surface and see which type of “blob” appears:

• Is there a little arch? You likely have flat feet and might need a sneaker with motion control.
• Is there tons of space between what looks like two “islands?” Consider sneakers with extra cushioning.
• A normal arch will look like, well, a typical footprint. You might need a sneaker with stability control.

Download an app to track your runs

Try using Map My Run. I like seeing where I’ve run, my pace, and doing challenges with friends. You could also download a “couch to 5k” app instead of joining a running program, but you won’t get that same level of accountability.

Listen to music that pumps you up

It’s amazing how one song can get you in the groove or give you an added boost. Compile a playlist of your favorite jams before you hit the streets—that way you’re not skipping through your entire music library trying to find those energizing songs.

Volunteer to hand out medals at a marathon

You will appreciate running after seeing all of the different people crossing the finish line. If they don’t inspire you to give it a try, I don’t know what will.

I still wouldn’t classify myself as a “runner.” I don’t think I ever will. But it’s really cool to stick with an activity, even when you don’t want to, and overcome the mental challenges you’ve set for yourself. Give it a chance.

What advice do you have for new runners? Are there any tricks, or other local running programs, that worked for you? Share your thoughts in the comments section below!