Under Pressure

stress sign

I walked out of Super Target today having no idea where I parked my car. The parking lot was jammed when I arrived and I snagged the first spot I could, then promptly forgot where. This has sort of been my M.O. lately. Every December I tell myself I’m going to pare back my expectations, and to some extent I have gotten better. But there are still things to take care of! I have so many to-do lists floating around in my head it’s only natural I forget the details, like where I parked my car.

One thing that I’ve decided not to even care about right now is whether my food is organic.  For the most part I buy much of my meat, dairy, and fruit and vegetables organic. I have a growing girl at home and it’s something that’s important to me. I also care about putting less chemicals into the environment. I like supporting smaller farms. All that stuff. And by the way, I also make zero judgements about how anyone else feeds their families.  We all have different things we care about. We all have different ways we allocate our budgets. December is always a time of spending more on groceries because I am cooking for others, making big batches of cookies and quadrupling soup recipes. It’s expensive! So this weekend while shopping with my daughter I just had this lightbulb moment where I decided to Just. Not. Care. Immediately a huge weight lifted and I felt happier. It’s kind of a small thing, but with big benefits. My budget will thank me and my stress levels will go down. (Note: I realize that being able to choose whether to buy organic or not is a privilege, and there are many people who go through every month wondering if there will be enough food on the table. If you are looking for a good charity to support, please consider making a donation to a local food shelf, or to Feeding America.)

So, what will you give yourself a pass on this month? Will you decide that not everything has to be homemade? Or that you’ll use gift bags instead of wrapping paper? How about that you don’t have to Pinterest the sh&% out of every project? If you need permission to let some things go, you are hereby absolved. Pick one or two (or if you’re an overachiever like me, five or six things) that you used to think were super important but upon reflection just really aren’t. I promise the holidays will still be special, perhaps even more so. Because instead of being cranky and tired and overwhelmed, you might find that you are actually enjoying the company of your family and isn’t that really what this whole thing is about?

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Midweek Mashup

MIDWEEK MASHUP

It’s the most wonderful time of the…

You know how the rest of it goes. Is it truly the best time of the year? For many of us, yes! The beautiful lights, the nostalgic music, the opportunities to spend time with people we love. For many others, not so much. So much stress, so many additional responsibilities, poor eating habits, a few too many extra cocktails, and obligations, obligations, obligations.

Wherever you land on the spectrum of Holiday cheer, one thing is for sure: we all need ways to help manage it all. I like to ramp up my Green Smoothies this time of year. I feel like no matter what else happens on any given day, I’ve at least had lots of veggies and fiber. Sort of like a little insurance policy.

Some years I’m simply too overwhelmed to consider adding intentional exercise to the mix. This year I’m feeling like I really want to get to the gym a couple of times a week in addition to walking my dog and playing platform tennis. I have been using Aaptiv on my iPhone and love it. It’s full of personal trainer-led workouts that can be customized to your level of fitness. Choose from treadmill, outdoor running or walking, yoga, indoor cycling, strength training and even 5k, 10k, half and full marathon programs. All workouts are set to really great music you actually want to listen to.  It’s not cheap. At $75/year it’s a commitment. But I’ve more than gotten my money’s worth since I got the app this summer. (I was not compensated for recommending this app. I just really like it!)

And finally, here is an easy recipe for zesty three bean salad. I made it for a party in October and loved it. It’s the perfect healthy dish to make on a Sunday to eat all week for lunch.

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Headspace

Headspace

meditation-cairn

It’s been quite the couple of weeks, hasn’t it? I think it’s safe to say that many of us are feeling a little bruised and battered by the contentiousness of the recent elections. Many people are frightened, worried, angry, anxious. When you add Thanksgiving travel, cooking, and spending a lot of time in close proximity to many other people to the mix, it can feel completely overwhelming for many of us.

Because like me you might be feeling overworked and short on time, I want to take just a brief moment out of your week to tell you about something that I have found very helpful for a few years now. It’s an app called Headspace. It guides you through mindfulness meditations in a way that I find really helpful and comforting. You can choose different tracks like Self Esteem, Performance, Anxiety, and even Running. There are also two minute “S.O.S.” meditations you can do if you are feeling on the brink of disaster (hint: it’s pretty easy to slip away from talking politics with your great Aunt Ida for a few minutes to hit the reset button and gather your wits).

Various studies have shown that meditation slows down the heart rate and the autonomic nervous system, decreases cortisol levels (that’s the stress hormone), improves our working memory, helps us cope with pain, helps us sleep and may even boost our immune system.

You have to pay for Headspace after finishing the 10 day free trial, but my  opinion is that it’s totally worth it. If you want to avoid paying for guided meditations, YouTube is full of them. Promise me you won’t think that meditation is only for “those other people”. Trust me, it’s for everyone. Kids who are being taught mediation in schools have exhibited fewer discipline problems and higher grades, as well as lower anxiety and depression. It really does work, if only to help you quiet your “monkey brain” for a few minutes every day.

This week might just be the best time to give yourself a little bit of a respite from all that stress and worrying. If you do, I’d  love to hear how it worked for you.

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LET’S GET OUT OF HERE!

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*Disclaimer: I did not receive any compensation for mentioning Headspace in this post. I truly love this app and just wanted to share.

 

Midweek Mashup

How are the first few days of fall treating you? I’m always so surprised by how quickly summer turns to fall here in the north. Thoughts turn to soups and roasts and brisk walks with the dog while bundled up.

Fall can bring about new stressors. Back-to-school, changing weather patterns, and a suddenly full calendar all seem to conspire to make us frazzled and frenzied. The impending holiday season will only make things more hectic, so now is a great time to check in with yourself and make any adjustments. I loved this article about how even the best nutrition can’t always counteract the inflammation that chronic stress creates. But don’t fret, there are so many ways to deal with stress. Mindful meditation is one of my favorite ways to quickly feel better. In fact, I have the Headspace app on my phone and use it regularly. Regular exercise is always a great bet. It releases endorphins that boost your mood.

And when all else fails, sometimes a hot bowl of comforting soup is just what you need.  Here’s one of our favorites, tried and true. This hearty lentil soup is full of flavor, has great nutrition, and is vegan. Sure, you can add some chicken if you’d like. Whatever makes you happy.

Stay tuned for this week’s Friday Cocktails!

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Let’s Get  Out Of Here!

 

 

Friday Cocktails: The Aviation

 

Aviation_cherry_(6127689536)

It’s Friday, and I’ve missed a couple weeks of Friday Cocktails but I am making it up with a whammy of a cocktail that I’ve recently fallen in love with. The Aviator was presented to me last Sunday evening and upon the first sip I knew it would be a keeper.

To back up a bit, I was given a bottle of Luxardo maraschino liqueur for my birthday by my neighbors because I love all things cherry.  Lest you think this is some neon-red concoction full of artificial everything, you should know that maraschino liqueur is a clear liqueur made from special maraschino cherries that has been produced by Luxardo (first in convents in Croatia, then in Italy) since the early 1800’s.  It’s got a fantastic flavor profile and while it is sweet, it’s not cloyingly so.

Since that fateful gift, I have sought out any cocktail I could find that features my new favorite liqueur. I looked at a cocktail menu last Sunday and there it was: The Aviator.  I love the bright flavor from the fresh squeezed lemons. I love the crispiness of the gin. And I love the sweetness from the maraschino liqueur. My  husband, who doesn’t love sweet drinks, thought it was really nice.

I am planning on making this for friends over the long holiday weekend and will look forward to hearing what they think.

One note: some versions of the Aviation include Crème de Violette to make it blue like the sky. I haven’t tried that version, and since I love the Aviation the way I tried it, I think i’ll keep it that way.

So, here it is. Buckle up, this is a strong cocktail that is best sipped! 

INGREDIENTS:

  • 1 1/2 ounces gin
  • 3/4 ounce maraschino liqueur
  • 3/4 ounce fresh lemon juice
  • Maraschino cherry (optional)

METHOD:

Add all the ingredients to a shaker and fill with ice.

Shake, and strain into a cocktail glass. I like to pour it over an ice ball so that it stays nice and cold.

Garnish with a cherry if desired.

NOTE: I have not been compensated for mentioning Luxardo in my post. I simply really enjoy the product!

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Friday Cocktails: The French Pear

Friday Cocktails: The French Pear

Friday Cocktails

 

It’s nearly the weekend!  Woohoo!  And if you live in the United States, it also most likely means a nice long holiday weekend for you.  You’ll need some cocktail recipes up your sleeve for the long weekend, don’t you think?  Sure, cold beer is nice, but nothing is better than an well crafted cocktail, in my opinion.

Last night we went out for drinks to celebrate birthdays with our neighbors.  We call each other “Framily” because we are family in many ways.  We have kids around the same age, we help each other out, and we love to spend time together.  Three of us have birthdays around this time, so typically we celebrate together.  I like to say I am halfway to 84.  Makes me laugh every time. I’m so funny melancholy.

Last night we walked to one of our favorite restaurants that features great cocktails.  My friend Catherine and I both ordered a French Pear. This one had a bit of a twist in that it also featured ginger. Catherine thought the drink tasted like “a Jolly Rancher in a glass”.  I love a sweet martini and had the urge to gulp it down, but now that I’m halfway to 84 I decided to behave like a grown up and sipped it instead.

I do agree with Catherine that it could have been a bit less sweet, and in doing that it would probably taste a bit brighter.  The ginger could have been more prominent, too.  A bit of a spicy bite from  more ginger would have offset the sweetness.

Overall I give it a 7/10.  We followed the French Pear with a good, solid dirty gin martini.

If you want to try the French Pear yourself, here’s how.

FRENCH PEAR MARTINI

INGREDIENTS:

  • 2 ounces pear flavored vodka
  • 1/2 ounce ginger liqueur
  • 1 ounce simple syrup
  • 1 ounce lemon juice
  • Lemon twist, for garnish

METHOD:

  1. Place all ingredients except the twist into a cocktail shaker filled with ice. Shake vigorously to mix.
  2. Strain into martini glass and add a lemon twist garnish.

 

Have a great weekend!  Keep it safe!

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Midweek Mashup

 

 

 

 

 

Midweek Mashup

MIDWEEK MASHUP

Happy Thursday!  I hope you are having a fantastic week.  And, if you aren’t, I hope you find a little bit of happiness here at Cultivate Wellness.

I plan on writing a longer, more thorough blog post about my recent experience being interviewed on our local NPR station, but in the meantime I wanted to post the link so you can listen for yourself.  Remember that post I wrote about the horrible swimsuit spread in Discovery Girls magazine?   It created quite a bit of discussion, including with the host of our morning news show on Minnesota Public Radio.   She decided to dedicate an entire show to the topic of body shaming in young girls, and asked to interview me.  You can listen to the entire show here.  I would absolutely love to hear your thoughts on it and keep the discussion going, so please share and comment!

Speaking of people struggling with body image issues, I read this piece, entitled Fat Dad: The Coffee and Cigarette Diet recently in Well section of The New York Times and it touched my heart.  I thought it was lovingly written.  So often we talk about women and body image, but it’s a good reminder that men struggle with this issue too.

Do you love potato salad as much as I do?  I love it in all forms: with celery, with egg, with mayo, with vinegar.  Dill, parsley, scallions, mint.  It’s *all* good in my book.  Here’s a healthy, delicious looking red, white and blue potato salad just in time for Independence Day.

Have a great rest of your week, whatever you have planned!

As always, I’d be so grateful if you shared my blog with people you think would like it, whether it’s on Facebook, Twitter, via email, or word of mouth (or all!).

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Last week’s Midweek Mashup

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Potato, Carrot and Leek Soup

 

 

 

 

HEALTHY NEW YEAR

Another year has come and gone.  Now that I’m a grown-up, the years seem to go by so much faster than when I was a kid.  One day my kiddo is a newborn and the next she’s 11 and listening to Adele’s new album 21 on repeat. If there’s one thing for certain, it’s that time continues to tick on even if we aren’t ready for it.

The New Year is a perfect time to remember to take stock of what’s important (staying mindful, feeling gratitude, eating healthy, spending time with family) and toss out those things that aren’t (saying yes to anything you don’t want to do, living your life in “shoulds”, SlimFast shakes, you get the idea).

This coming week I’ll have a new Gwyneth recipe to share.  But in the meantime, enjoy your New Year’s Eve however you wish to spend it.  I’ll be hanging with my family at home eating sushi because the thought of going to some crowded event downtown gives me hives.  See how I said “no” to something I didn’t want to do?  It gets easier the more you do it. Practice it a lot this year. Trust me, it’ll change your life.

Happy New Year 2016

 

Weekend Cocktails! Brandy Old Fashioned

brandy old fashioned

Tonight is the night we trim the tree.  It’s been sitting bare in the living room waiting for us to have enough time to decorate it.  It’s been a really busy week with work travel and school work (mine and the kid’s) and all the normal stuff a family deals with.  Poor tree has been just sitting there since Sunday waiting patiently.  So tonight we are ordering in some Thai and Vietnamese food (my kitchen is always closed on Fridays.  I don’t think I’ve made dinner on a Friday night for years).  We’ll eat our pho and spring rolls and curry and pad ze-ew and then we’ll get down to business.

I love a good winter cocktail, something fun and festive.  So I think tonight calls for something more than just a glass of wine, at least to start.  This is where the apple brandy comes in.  I have a bottle that I bought for a yummy cider punch I made last year.  So this recipe seems like the perfect choice for tonight.

I love an old fashioned, and I love apple brandy and so what’s not to love about this cocktail?  Bonus, did you know bitters are really good for digestion?  If you’re having some issues after a meal, have a teaspoon of bitters and it should help.

CHEERS!

APPLE BRANDY OLD FASHIONED

Ingredients:

  • 1/4 oz simple syrup OR 1 sugar cube
  • 2 dashes Angostura bitters
  • 1 1/2 oz apple brandy (such as Clear Creek)
  • lemon twist

Method:

  1. If using sugar, place the sugar cube in the bottom of the glass and add the 2 dashes of bitters. Muddle well to blend the sugar and bitters, then add a few drops of water and stir to dissolve the sugar.
  2. If using simple syrup, add the syrup and bitters to the glass.
  3. Place a large chunk of ice into the glass filled with sugar and bitters and add the apple brandy. Stir well to incorporate the sugar and brandy.
  4. Twist the lemon peel over the top, drop it into the glass and serve.

THANKSGIVING

thanksgiving table

It’s Monday, and for Americans it’s also the week of Thanksgiving.  This is usually the week where we think and talk about food nonstop.  What will we make?  What will we eat?  What will we have for leftovers?  Pie. Casserole.  Marshmallows on top of sweet potatoes.  Stuffing (my FAVORITE).  It’s a bit overwhelming.

Many fitness and diet experts will give you all kinds of rules and tips to navigate the holidays.  And many of those tips and tricks sap all the fun out of everything.  Don’t eat carbs.  Don’t have gravy.  Skip the dinner roll.  Only have one glass of wine.  Calories in/calories out.

I say, forget that.  Remember that quote I posted last week about how it’s what you eat on a regular basis that counts?  

It's fine to socializeoccasionally with special food and drink.-2

It’s true.  Do you nourish your body with the good stuff more often than not?  Do you give yourself ample opportunities to eat fruits and veggies and drink lots of water?  Even if you answered no, are you really going to start doing this on THANKSGIVING?

Stressing yourself out and feeling anxious and guilty about what you eat messes with your stress hormones, which release into your body, flooding it with chemicals that will inhibit your digestion.  The stress hormone Cortisol is to blame for excess belly fat in many people.  So do me a favor (heck, do yourself the favor) and relax.  If you’re going to eat something decadent, do it with joy and happiness.  Don’t sneak it.  Don’t chew it up quickly and swallow the evidence before anyone has a chance to “catch” you.  Savor it. Enjoy every bite.  AND MOST OF ALL, LISTEN TO YOUR BODY. When it’s had enough, respect that and put the fork down. And for goodness sake, never, ever comment on how much someone else is eating, what their body looks like, or how it’s now time to “work off all those calories”. 

And the next day, enjoy a green smoothie as part of my Green Smoothie Challenge, a bit of exercise, some fresh air, and the company of the people around you.

HAPPY THANKSGIVING!