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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Let’s Talk About Stress

Midweek Mashup

 

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 Some Rice Noodle Salad For Dinner Tonight?

Maybe allergies are kicking my butt. I woke up yesterday with my ears completely clogged and everything sounded like I was underwater. I generally just didn’t feel great. So after I got home from picking up the 12 year old from school and it was time to make dinner, I was thankful I had planned on making this simple Rice Noodle Salad With Cucumber, Peanuts, and Basil. It took about 20 minutes from start to finish and there was absolutely no cooking involved. If you’re lucky, you have a kid that likes to cook and will make the dressing for you while you sit comfortably. This would make for a perfect summertime supper when it’s just too hot to turn on the stove. The recipe also fits with our Meatless Monday plans, which I would say we adhere to about 90% of the time. Going meatless once a week can reduce your risk of preventable diseases like cancer, heart disease, diabetes and obesity. It can also help reduce our carbon footprint. Plus, it’s generally cheaper to make a meatless meal. Win/win!

Asian Noodle Salad Meatless Monday

The original recipe came from Redbook Magazine but I made some changes to the recipe and adapted it, so here’s my version:

Rice Noodle Salad With Cucumber, Peanuts, and Basil

THE SALAD:

6 oz pad thai rice noodles

1/4 medium purple cabbage

1/2 sliced english cucumber

1 red bell pepper, thinly sliced

4 scallions, white and green parts sliced

1/2-1 cup fresh basil and cilantro, chopped

1 cup chopped peanuts, cashews or almonds

Sesame seeds

THE DRESSING:

1/4 cup lime juice (I love buying Santa Cruz organic bottled lime juice. It’s just so much easier)

3 Tbsp toasted sesame oil

2 tsp soy sauce

2 tsp honey

1/2 tsp garlic powder

HOW TO:

Pour hot water over noodles to cover and let sit for about 5 minutes, until softened. Drain and set aside. Meanwhile, cut all the veggies up into thin slices, place the nuts in a baggie and whack them with a rolling pin to “chop”, and whisk together the dressing ingredients. Assemble the salads, drizzle dressing over the top, and sprinkle with sesame seeds. ENJOY!

NOTE: If you want more protein in your salad, it would be very easy to add rotisserie chicken, tofu, shrimp or any leftover meat you have. Maybe it’ll become a new family favorite.

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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

Fats, Carbs and Protein For The Win

I have always struggled with my blood sugar. I am infamous in my family for getting, shall we say, cranky if my blood sugar dips. I regularly get a little lightheaded upon standing if it’s been too long since I last ate, and there have been times when I have gotten sweaty, shaky, and nauseated from waiting too long to eat.

I always just thought that this was how I was built. I couldn’t understand it when people told me they regularly skipped meals. I couldn’t fathom how that was even possible. In my recent studies to become a Nutrition Consultant, I’ve been learning a lot about blood sugar irregularities, also knows as dysglycemia. Because of regular blood tests, I know that everything else is functioning normally, and so far my low blood sugar issues haven’t caused any damage. BUT, left unchecked, high or low blood sugar can lead to all kinds of problems. We all know diabetes is a huge problem in our country, and chronically high blood sugar can (and probably will) lead to a Type 2 Diabetes diagnosis somewhere down the line unless you get it under control.

The good news is there is a lot we can do with our nutrition to help stabilize our blood sugar. Last week I started a concerted effort to make sure every single snack and meal contained a healthy fat (think nuts, avocado, fish, whole fat yogurt, olives, olive oil), a healthy carb (like those found in sweet potatoes, sprouted grain toast, or an apple), and high quality protein (again, nuts and fish and yogurt, but also chicken, legumes, a hard boiled egg, or hummus). Plus for each meal, lots of non-starchy veggies. I also have been giving myself a snack a couple hours after breakfast. I used to try to just hold out until lunch, but would find myself literally counting the minutes until 11:00 a.m. Ever since I’ve made these changes, It has made a HUGE difference in my hunger levels. It used to be that every afternoon between about 2 pm and dinner time, I would be ravenous. Normally that’s when I would inhale too many crackers because my blood sugar was low and simple carbs were what my body was begging for. But for the last week my blood sugar feels quite stable. I can wait until 12:00 or 1:00 for lunch now that I’m having a snack. And that period between lunch and dinner is no longer excruciating (because I’m nourishing my body with what it needs earlier in the day). I’ve been on vacation with family and have been so much more flexible in when we eat our meals because I’m not feeling like I might pass out if I don’t eat rightthisverysecond.

I don’t know if my weight will change, and quite frankly I don’t care. I like the fact that I feel healthier, more flexible about my eating schedule, and less cranky. I’m sure my family will enjoy those benefits as well.

So, if you feel like maintaining an equilibrium with your blood sugar is an issue, try this method. It takes a bit of planning, but it is worth it. And please check back in with me and let me know if it works for you!

For healthy snacking ideas, click here.

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Healthy Breakfast Recipe: Pumpkin Waffles

The third healthy breakfast recipe I want to feature this week is one you can make ahead of time and keep in the freezer until you are ready. We regularly make extra batches of waffles and pancakes on the weekend to pull out on busy weekday mornings. These waffles are gluten-free and paleo friendly (even though we are neither in our household). To add a bit of extra protein to your breakfast, I would suggest a serving of chicken breakfast sausage. I really like Applegate. Their chicken apple link sausage only contain Chicken, Dried Apples, Water, Honey, Salt, Spices and Parsley. 3 links are 120 calories and will add 9 grams of protein to your meal.  They are pricey, but because I eat mostly vegetarian and my husband does his own thing for breakfast, we use them sparingly.

If you don’t have a waffle iron, you can use this as pancake batter instead.  Enjoy!

pumpkin-waffles

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Healthy Snacks