Good, better, best.

I have an insatiable need to better myself. I get excited by new opportunities to make positive changes, whether in nutrition, fitness, personal growth, or simply how to help our home life run more smoothly. I share this with my friend KC over at WordSavvy. She and I spend a lot of our time comparing ways we are working on improvements.  She has a much better handle on her side of things, and she even has a notebook to keep track. Me, I write little lists and post them in places I think I will spot them, like where I eat breakfast, and in the little nook in our mudroom. I think her way is better because I know she is 100% more on top of it than I am. But being around her helps reinvigorate my passion for this. I sort of consider her my improvement mentor.

Speaking of improvements, I’ve decided this summer that if I want to munch on something, I must start with a fruit or a veggie first (if it’s available). The fridge is stocked with sugar snap peas, blueberries, apples, clementines, baby carrots, mini sweet peppers,  and more. Veggies in particular are wonderful because they are full of vitamins and minerals with very few calories. So you can snack on a cup of sugar snap peas and if you decide you’re still hungry, then proceed to a heartier snack. There seems to be no downside to this. Did you know only 10% of American adults get the recommended amount of fruits and veggies each day? If I sometimes struggle, even knowing how good they are for me, I imagine it’s really difficult for most people. So try this approach maybe? And let me know how it goes. (A good portion of our fellow citizens can’t afford healthy foods like fruits and vegetables, or they live in an area called a nutritional desert, where it’s nearly impossible to shop for such items. If you find yourself with extra fresh produce, or a little extra cash, please consider donating it to your local food shelf.)

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My Summer Fitness Plan

 

 

My Summer Fitness Plan

Last Thursday was the last day of school for Reese, and on Friday we booked it up north for a couple of days of R&R in a 100+ year old lodge where we binge watched Anne With An E and puttered around looking at pretty stuff and eating banana splits and blueberry pie. So today starts the first full week of summer break. It was also the first day of my Summer Fitness Plan®. You see, a few weeks ago I approached my next door neighbor and good friend Catherine and asked if she’d like to work out with me three times a week in the wee hours of the morning before our kids were awake. She immediately said yes, and we both agreed that it was going to be amazing and awesome.

Fast forward to this morning when I woke up at 4:00, 4:50, and 5:00 (excitement) and then for real at 6:00 to begin our Summer Fitness Plan®. This is the gist: Mondays, Wednesdays and Fridays we will meet in our shared driveway at 6:15 and run/walk a couple of miles. Then we will use the Aaptiv app I’ve told you about before to do a strength workout. This morning we did our workout at the park in the wet grass while being feasted on by our state bird, the mosquito. There was also a for real boot camp happening and I felt like we were acting out that scene in Bridesmaids. We decided next time we will throw down yoga mats in the driveway instead.

Catherine proclaimed that by the end of the summer we will be bosses in every sense of the word (she didn’t really say it this way but it’s what I inferred so…). The first day was a success, in my book.

A couple of notes: I was worried that I would bonk if I didn’t eat anything beforehand, so I choked down a half of a banana. It’s almost two hours later and I’m still not hungry, so maybe working out on an empty stomach will work for me. Read about the research here. Also, next time I will spritz myself with bug spray. Thirdly, I have to say that if I’m awake everyday at 6:00 anyway, I might as well be exercising instead of laying in bed reading Twitter and stressing about the state of affairs. Who needs all that cortisol? I’m still 100% going to read the news, but an hour away from it isn’t a bad thing. Lastly, I will also be playing golf quite a bit, walking the dog, and doing some yoga and/or barre, but I think the bulk of my actual structured exercise will be from this plan.

What are your fitness plans for the summer?  Please comment and tell me!

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That’s A Wrap for the May Bee (And Why Drinking Coffee Cuts Your Risk of Dying!)

coffee

I came into the May Bee challenge feeling energized and excited about the opportunity to blog every day most days in May. I had felt like I had been slacking on my posts, letting other things edge out my time spent at the computer writing. So I really relished the idea of doing this challenge. And I’m so glad I did! Not only did I learn a lot about the topics I’m interested in, but I also got to share that love with you. So, thanks for coming along on the ride. Maybe I’ll do it again next year.

For my last May Bee post, I want to talk about one of my favorite things in the world — a cup of coffee. If you know me at all you know I relish my coffee with gusto. So I was excited to read this article in The New York Times about how drinking coffee seems to reduce your overall risk of dying. Yay for no dying! As the article states “Coffee drinking was linked to a reduced risk of death from heart disease, stroke, diabetes, neurological diseases and suicide, although not from cancer.” I don’t need any health reasons to drink my two to three cups of coffee a day, but I’m glad to know I don’t have to feel guilty about my habit.

And with that, I bid a fond farewell to May 2017 as I welcome what I hope to be a really fabulous summer for me, and for you. Maybe it’ll be the best one yet.

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Maybe Some Slow Cooker Steel Cut Oats For Your Monday

My husband and I have a golf tournament in the morning and it starts pretty early. I am making this Apple Cinnamon Slow Cooker Oatmeal recipe tonight so that we can have something healthy and hearty in the morning ready to go.  I love crock pot oatmeal because it makes the house smell amazing and there’s something really pampering about having a hot breakfast waiting for you when you wake up. Just drizzle a little honey or maple syrup and heavy cream over the top and you’ll be happy as can be!

Recipe here.

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Maybe I Need A Timeout

So, I woke up feeling agitated about something this morning. And I was laying in bed just ruminating and getting more worked up. And then I remembered a tool I always have in my back pocket anytime I need it: my breath. Thanks to the regular use of my favorite mindfulness app Headspace for the past few years, I have built up all kinds of tools and mechanisms for when I feel angry, sad, stressed, overwhelmed or just in need of a break. 

#1 is always go back to the breath. When we are stressed our breaths become shallow and restricted, which depletes our oxygen levels and makes us feel worse. Spend a few minutes focusing on helping your breath normalize. When we take a slower, deeper breath and hold it at the top for a moment or two before letting it back out, it sends a signal to the brain that things are OK. 

So, when you begin your day at 5:45 am already stressed like I did, try some relaxed breathing. Or check out Headspace and take advantage of their free trial offer. Maybe you could also look up free meditation videos on YouTube if that’s more your thing.  The point is to find something that works, and revisit it when you need it. 

Maybe It’s The Weekend And Weekends Were Made For Cocktails! The Rhubarbarita.

It occurred to me that maybe some of you might think that I drink a lot of cocktails every week, seeing as I’m so enamored with trying new recipes. Truth be told, I drink maybe two a week, so I’m sorry to burst your bubble. I do have a small glass of red wine most nights. You know, for the resveratrol. I’m a very compliant patient, and since Mayo Clinic’s website says red wine is good for the heart (in small doses) then I feel like it’s my duty to oblige.

Anyway, it’s the weekend, and for me that usually means trying a new cocktail recipe (or at the very least an old favorite). This recipe for a twist on the classic margarita enticed me. It’s rhubarb season in Minnesota, so naturally a recipe for Rhubarbaritas seem like just the thing.

It’s supposed to hit 84 degrees here in the Twin Cities today. A cold summery beverage is maybe (definitely) in order. Cheers!

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Vitamin D, The “Sunshine” Vitamin

sunshine drawing.png

This time of year, when the weather starts to hint at warming up in colder climates, you might think that you don’t need to supplement with vitamin D anymore. Or maybe you’ve never supplemented and think that because you live in a more temperate place like San Francisco or Kansas City that you get enough from the sun. But the truth is, if you draw a line from Atlanta across the U.S. and your city falls above it, you won’t get any meaningful vitamin D from the sun most of the year. Additionally, many people aren’t good “converters” of vitamin D, meaning they might get a lot of unprotected sun and still not have adequate levels of vitamin D.

It’s for all those reasons that supplementing with vitamin D is a good idea. And because so many of us wear sunscreen religiously throughout the summer, I don’t even stop taking my supplements in the warmer months (although I do cut back from about 3,000 IUs a day to 1,000 IUs). Read and print this informative page for more important vitamin D information.

***I am not a doctor and I am not qualified to prescribe any therapy or medication. Please always check with your practitioner before you start taking any new supplements. Vitamin D