Throwback Thursday: Change Toward Balance!

Again, a season of change is upon us.  Children and teachers are soon to go back to school; the weather is soon to go back to cold; the holidays are soon to hit the market and department store shelves; the menu is soon to move from the grill to the oven.  Change can be a looming cloud avoided by ceilings and shutters or can be welcomed with love and gratitude.  I'll throw this back to September 26, 2013, for further illumination.

Throwback Thursday:  Change Toward Balance.

Homeostasis; the tendency toward a relatively stable equilibrium between interdependent elements, esp. as maintained by physiological processes (good ol' Webster's Dictionary). Balance. An equal relationship between give and take, exercise and ease, joy and judgement, work and play, food and elimination. What goes in must come out! What goes up must come down! One hand washes the other!    So why does the word 'balance' stress us out?

The first response to change, or to the suggestion that balance is needed, is naturally defensive.  "My house is in order, I just had a stressful week!  Normally, everything is fine!"  Self reflection might reveal no time for breakfast, two bowel movements a week, poor sleep and a hectic work or education schedule leaving very little time for play, but if that is 'normal' then everything might very well be perceived as fine.  We all defend our existence, our choices, our position in the world we live within.  In fact, it would be abnormal if we didn't.  It is important, though, to identify what we are defending.

The second response to change is naturally resistance.  If the life lived now is normal, no matter how dissatisfying, changing it means unsteadying the ship.  There is comfort in expectation; knowing what will happen if you do what is expected, or knowing what will happen if you don't.  Sometimes resistance occurs simply because of fear of what is unknown, which is where the statement, "That is the way I've always done it!" comes from.  Change toward balance means learning a new behavior or recipe or routine which might make you nervous.  It might be important to evaluate why feeling nervous, nervous meaning a feeling of unease or apprehension, is equated with 'bad'.

The third response to a suggestion of change is feeling overwhelmed.  "If I change this, then I have to change that, which means others will be effected and I might face adversity, which will cause me stress and unease so I will just keep things they way they are no matter how dissatisfying they are to me."  Chances are, if your surroundings and routine are dissatisfying to you, they are likely dissatisfying to the others directly effected by the current state of 'normal'.  Let me assure you, dear reader, change toward balance is not as overwhelming and stressful as you imagine.   Change toward balance is actually stress relieving, time freeing and love making!  

Here is how to begin: Add something and discontinue believing that change means taking something away.  Change toward balance is not a graduation from a bottle to a cup, a pacifier to a blanket, a blanket to a big-kid-bed, a hall-light to a night-light.  Change toward balance is the antithesis to the child instilled meaning of change, or graduation from the known to the new unknown.  Change toward balance is the act of mindfully and intentionally adding what you intelligently identify as absent, which in effect balances the boat.  While you digest the thought, eat real, naturally occurring foods, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands. That's a good balance!

Anna~

If you would like a coach to support you through this season of change, schedule a free consultation with me today and we'll identify how to get started!  Anna Burrill, Your Health Coach!

Assembling Your Elephant: "It Looks Like A Tree!"

Just to the left of the fence around the yard is a grand tree.  In the spring it buds full in pink flowers followed by pink foliage and then, delicately, everything turns green.  The neighborhood is filled with them actually.   In the summer they are noticed for their shade, in the fall they are a nuisance for their leaves, in the winter they are feared when covered with ice amidst the wind, but in the spring they are a great source of pleasure.  Large living chameleons able to provide shade, shelter, protection, stability, enjoyment, and satisfaction gracefully, beautifully, rhythmically.    

I maybe should have started with this one.  Finding health, or finding ways to be more healthy, or finding reasons why you aren't as healthy as you'd like, starts with defining your tree.  You embody all of the properties found in the trees about my yard.  I am not sure why I thought to start with a Wall that may be in your way before I asked you to appreciate your Tree, except for the fact that
John Godfrey Saxe (1816-1887) said it must be so.  If that were my reason, however, this post would be about a Spear. I digress~

You, to the point, are a tree.  Assembling your elephant, I remind you, is to look at your life as a sum of its parts.  A whole.  You are the center of that whole.  Everything that happens to you or about you matters when it comes to your health.  It matters little how you look in comparison to others; less how others look at you; and, least, your size.  A tree does not face a storm comparing itself to other trees, nor does it grow or shrink or hide away from controversy; it simply stands with flexibility and patience and acceptance of the storm.  

I remember Shel Silverstein's book vividly when I think of trees; giving every last bit of themselves to make others happy.  Imagine if we were so wise.  To give what we wanted instead of demanding our desires.  To apply ourselves when solving problems instead of waiting on the riverbank for someone else to fetch a floatation device.  To reach up for more light and clean air and new rain instead of waiting for service and air conditioning and a turn in the shower.  To give in order to be happy.  Period.

You are a large, living chameleon able to provide shade, shelter, protection, stability, enjoyment, and satisfaction gracefully, beautifully, rhythmically.   You are already in possession of beauty, and grace and strength.  You already possess gifts ready to be given and knowledge ready to be shared.  The only things that can make you more complete and able are real food, plenty of water, and nature's vitamins.  But, just remember, before you approach the world with a broad reach, remember to wash your hands.

Anna~

Assembling Your Elephant: "It Looks Like a Wall!"

Every time I start something new it's exuberayting, and then, three or four days later, boredom sets in.   If I get past the first few weeks, which I often do, I hit a wall, take a break, feel defeated and deflated,  then I start something else.  (I'm sure this only happens to me.)  Walls.  The great thing about them is they usually contain a window or lead to a doorway; I am learning to utilize the exits.

Walls exist, I believe, only because I want them to.  I dislike running with almost as much energy as it takes me to run.  Because of this, I use a 'wall' as an excuse to discontinue or to take a break.  To overcome it, I bought a number made of paper so I may pin it to my chest and run thirteen miles as a motivator not to quit.

The same for writing.  I love to write and think on paper but I use a 'wall', writers block, as an excuse not to be successful.  The truth is that I always have something to write about; there is always a  vitamin to describe, a dose of food for thought or encouragement to deploy.  Instead of following through on self-set goals, I procrastinate.  I am in my own way a lot more than I should be, it's true, and often my excuse is a 'wall'.

What I am coming to realize, though, is that walls aren't permanent.  They can be taken down.  A window can be added.  A wide handicap accessible doorway can be created.  If one cannot be removed, it can be painted a beautiful color and used to hang a mirror.  Walls are useful when providing support, necessary separation and privacy, but they are not unsurpassable for sure.

I encourage you, dear reader, to decide for yourself what purpose your walls have.  Are they keeping you from a goal?  Deterring you from success?  Separating you from what you desire?  Or are they beautiful places utilized for reflection and reprieve?  While you begin to decipher the purpose of your wall, grab some real, delicious, naturally occurring food.  Wash it in with a tall glass of water.  Give your vitamins their vitamins and, as always, remember to wash your hands.

Note:  Walls should not be mistaken for Stop Signs.

Anna~

If you wish for help assembling your elephant, I can help~  The only things we are truly meant to do alone are poop and play solitaire.  For everything else, hire a Health Coach!  www.nutritionalcadence.com

CRAP? No. FOOD? Yes!

Lunch has always been a slight point of contention around here.  Three kids packing their lunch at 6:30 in the morning while I am cleaning up breakfast dishes and Scott is trying to make eggs hasn't been working for awhile.  So we have been gradually reorganizing the process of packing lunch.  Along with that, we have been dividing kitchen chores as elementary as possible.   All in all, I think we have made about 5 essential changes to make our kitchen run without a hitch in the 'giddy-up!"

1.  Eat family style meals together and at the same times everyday.  Easy, right?  Not in our house.  Making an effort to eat a 6:20am, 11:30am, and 5:30ish in the evening takes a coordinated effort, for sure, but the benefits of doing so are life changing!  Hunger rhythms and blood sugars regulate, family hunger patterns and moods coordinate, meal preparation is predictable, and more is shared than meals.  

2.  Empty the dishwasher at the same time every day.  My in-laws empty theirs first thing in the morning, I empty mine just before dinner, my parents empty theirs after breakfast.  Utilizing the dishwasher relieves the kitchen of clutter making meal prep and clean up a much simpler, more concise act.  

3.  Assign chores to make coming to the table less complex.  At meal time, one kid pours the drinks, one kid sets the table, one kid puts the dog in the kennel (almost) like clock work.  After meal time one kid clears the table, one kid stores leftovers and one kid loads the dishwasher.  Breaking apart multi-step chores gets everyone involved and relieves the cook of multiple tasks as the roast is coming out of the oven or the pots are being diligently scrubbed.  

4.  Pack lunch after dinner.  We have recently adopted the brilliant idea of dividing the leftovers into lunch sized containers immediately following dinner.  Everything gets plunked in the fridge, sticky- noted, and paired with a fruit; morning lunch prep is reduced to filling a water bottle with fresh water and grabbing something crunchy for a snack.  (Plunk is also one of my favorite words.)

5.  Make the available foods 'Yes" foods.  Almonds?  Yes!  Goldfish?  No.  Clementines?  Yes!  Cheese Doodles?  No.  Apples and Peanut Butter?  Yes!  Doritos and Mountain Dew?  No.  High sugar, highly processed foods cause mood swings, hunger roller-coasters, and addicted tastebuds.  Get rid of the C.R.A.P. and get real F.O.O.D.  

You know what to do~

Anna~

Rut Repair

Today is the day to get out of your rut.  You know, the same old routine and the same old results.  Repairing ruts is a typical spring task so today, begin your own personal rut repair with these five easy tips~

1.  Brush your teeth with the other hand.  Studies show that switching up basic movements like brushing your teeth, create new neural pathways in the brain.  Stimulating your brain can create happiness, efficiency, and spontaneous joy!

2.  Breathe deeply.  Take a moment 4 or 5 times today to breathe as though your life depends on it.  Shallow breathing may be sustainable but your body suffers from it.  Take some giant yoga breaths when you wake, before each meal, and before you sleep-  deep breathing can also thwart stress.  (Thwart is one of my favorite words!)

3.  Eliminate the words 'like' and 'um' from your vocabulary.  If you wish to compare two things, the word like is permissible; otherwise, remove them altogether.  Speaking without filler words will not only challenge your brain to exercise a broader vocabulary, but your posture will improve as well.  Give it a try today!  As you speak as your smarter, well spoken self, your confidence and posture will certainly perk up!

4.  Don't react.  Instead, take action.  If you are stuck in the "That is the way we've always done it but it really pisses me off" rut, change something.  Write a memo, conduct a proposal, constructively state your claim, or keep it to yourself.  If you are unwilling to be part of a solution, you too may be part of the problem.  (That sounds a little harsh, but I too fall into this rut more often than not.)

5.  Ask for what you need.  This may sound simple, but standing in the middle of the room passive-aggressively lamenting on how you wish you had help in the house, in the office, in the bedroom, in the garden, or with the trash isn't the same as directly approaching a usable tool and asking for what you need.  None of us are mind readers.  If you need help, ask for it.

If all else fails, eat real food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands.  Repairing a rut can be very dirty work.

Anna~

Procrastination; Development and Definition

The rain here has been intense and has now just ended after 36 hours of showers.  Dreary weather has caused a boredom to settle into our home; one the dogs are acting out against, we have become sleepy by, and the kids have embraced for love of the television.  The wind has picked up, as it typically does as the last of the storm sweeps through, and the clouds are becoming thin strings of white backed with blue.  It feels as though my race is moments away, the blocks are set, my sneakers are laced, and I am waiting for the line judge to call me to it.  There's the buzzer!

Never mind.  It was just the dryer.  Three kids, two of which are sick, the last of whom is athletic like his Dad, created mounds of laundry throughout the week.  My in-laws just visited which caused me to change the linens, an act much over due, so adding to the pile beside the washing machine.  The All is almost out, so I have been selectively sorting clothes and kitchen linens to dis-infect; efficiency is important but I'd rather clean underwear populate our drawers instead of laundered linens occupy the shelves.

I have this crazy housekeeping method that is effective, efficient, and employs the entire family body.  Vacuum and wash floors on Monday; dust and declutter on Tuesday; vacuum and bathrooms on Wednesday; laundry and linens on Thursday; vacuum, fridge and garbage on Friday; yard work and garage on the weekends.  Daily chores consist of picking up all the things that are down, poop removal, dishwasher, rooms, reading, and revealing the stairs.  Two or three easy things a day to accomplish with grace and discipline.

In a perfect week I actually follow my list, but often times I write instead of wash, read instead of arrange, and play instead of purge.  When procrastination occurs, every chore gets smashed into one or two days, or ignored altogether (like the linens), and then embarrassment sets in (especially when the in-laws come to visit).  Procrastination by definition is the delaying or postponing of an assignment or action; the stress procrastination creates is much larger than a simple definition.

I do not know how to eliminate procrastination from any one's diet, dear reader, for I subscribe to it from time to time as well.  There are tips we can all use and follow that can prevent procrastination from creeping in and taking control.  While you reflect on where you allow procrastination to control your life, and the consequences that come from it, grab a bowl of real food, a tall glass of water and some vitamins for your vitamins.  Let's get ready to begin washing our hands of procrastination... Tomorrow.

Anna~

A Week in Review: Fatigue, The Unruly Participant.

This may be the last weekend of rest before the holidays rush us through to the new year, or it may be a busy rush to get things done before Thanksgiving.  Either way, fatigue is likely to set in.  Here are a few delicious suggestions on how to undo the 'errand hangover!'

From April 24, 2013:

Fatigue:  The Unruly Participant.

Fatigue is unruly participant in any competition or challenge we face.  Fatigue, understood as exhaustion or feeling tired, is a complicated symptom or condition.  It can be caused by a lack of sleep, depression, poor circulation and poor oxygenation but can also be a result of stress, boredom or lack of exercise.  Fatigue can also be a side effect of medication, synthetic hormones or toxins built up in the body. Just as your body can become addicted to stress, it can become addicted to fatigue: what better excuse to ignore a challenge than, "I'm too tired!"

Let's go straight to the nutrients that may help you throw off the chains of fatigue.  Vitamin C.  Omega-3's.  Caffeine.  Fiber.  Pro-biotics. Water.  Complex carbohydrates.  Polyphenols, phytonutrients and balanced electrolytes: magnesium, chloride, calcium, sodium, phosphorus and potassium.  Looking at this list we can see similarities with the foods that help fight stress (in fact, the list is almost identical) and if we dig a little deeper we can see similarities with foods that promote sleep.

Where do we find these nutrients?  Start with a cup of black coffee in the morning.  Poach an egg and have it with whole wheat toast, freshly ground pepper and put a grapefruit on the side.  Right there you have fiber, whole grains, protein, antioxidants, polyphenols, vitamin C and caffeine.  Grab a hand full of almonds and cashews, 1/8 cup of raisins, craisins, or dehydrated cherries, pumpkin and sunflower seeds and dark cocoa bits for a snack (rocky mountain trail mix sold in the organic foods section of your supermarket has all of these).  These ingredients will fill in the need for omega-3 fatty acids while delivering more polyphenols to your system.

For lunch enjoy something green:  broccoli salad with walnuts and olive oil; avocado and turkey on whole grain flat bread; spinach salad with strawberries and almonds;  spring greens and tomatoes with 2 or 3 ounces of lean meat or fish.  The greens provide phytonutrients, vitamin C and a plethora of other fatigue fighting nutrients while the grains and proteins offer lasting fuel.  Have a banana for an afternoon snack to help balance electrolytes.  For dinner, green beans, brussels sprouts, or asparagus aside pork tenderloin, chicken or flank steak.  If you are feeling it, enjoy a yogurt for dessert~

The number one tip for fighting stress, fatigue and lack of sleep is,  "Skip the 'white' and 'processed' food that you might normally indulge in."  White bread.  Mashed potatoes.  Pasta.  Chips and crackers.  Doughnuts.  White rice.  Breakfast cereal.  Muffins.  Biscuits....  Instead, eat real, whole, naturally occurring foods.  Drink plenty of water.  Give  your vitamins their vitamins and, as always, remember to wash your hands.  Fatigue is only an excuse keeping you from being the best version of yourself.

Anna~

A Week in Review: Be Accountable for Exercise!

With a holiday menu planning and a naughty or nice list started, exercise is probably right there on the back burner, right?  Isn't it funny how the less we focus on exercise and the more we focus on clutter the more stressed we become?  Menus are cluttered.  Shopping lists are cluttered.  The November and December bank statements are cluttered with purchases (whether we remember them or not).  The table is cluttered with dishes, the halls are decked with decor, the tree loaded with ornaments...  and the stress we feel during the season is directly related to the mess.   De-stress and enjoy more of your holiday season by adding in a little dance, a little jog, or a little vacuuming...  Exercise!

From April 5, 2013:

Be Accountable for Exercise! (Exercise?  What's That?)

Readers, you all know that exercise is serious business, but what you may not know is how many of your daily activities count as exercise!  Running, walking, weight lifting, elliptical riding, biking, stair climbing and yoga all count.  So does Pilates, Zumba (and the other kind of Zumba), Insanity, P90X, kick-boxing and Jazzercise!  But bowling, vacuuming, Wii boxing, Just Dance-ing, skiing, reading and laundry all make the same list.  When it comes to exercise, sweat isn't the tool of measurement; movement is!

This weekend I am running a road race with my husband and three hundred other 'in-shape' pavement pushers.  As you have read, I have been running a few times a week on a treadmill with a revolving goal of beating my own 30 minute distance.  My first 'run' delivered just under 2 miles while my latest half hour belt beating delivered a 2.74 mile distance.  Still progress.  Now I am committed to 10 Ks of bridge and borough through Jamestown, RI.

I vacuum a few times a week as well, the dog makes sure of it.  More often than not I am more impressed and pleased with my afternoon push of the vacuum than I am with my afternoon pull on the treadmill.  My entire body moves, my floors look great, and the air smell less like a Hazel-nut.  Laundry brings the same satisfaction.  Visual accomplishment accompanied by skinny jeans and clean cardigans.  The best part?  Home-work satisfies my body's need for movement!  My Fitness Pal accepts my entries of folding and defur-ing as graciously as it accepts my 2.74 miles on a treadmill.

Movement in any shape or form requires, yep, you guessed it, fuel.  I asked my husband this morning what to eat before a run and he replied, "I thought you would be the person to ask!?"  So, as with all other things, I looked it up.  Exercise requires a slow release of carbs, vitamins, and sugar.  What you eat before you exercise depends on how many minutes you have between the meal and the moves.  Oranges, because of their natural sugar, vitamin C, and fiber are great to eat right before a work out while hummus and carrots are good to eat about an hour or so before you hit the gym.  Oatmeal is good early, yogurt is good closer to the run.  Caffeine is good to help maintain focus and fight muscle fatigue but hot coffee works against you because it raises your body temperature.  Needless to say, I found out way more than one paragraph's worth of information on, "What to eat before you run-"  I encourage you to do a quick search before you lace up and vacuum...  fuel is what all movement is made from!

Now off with you!  Exercise, eat real food, give your vitamins their vitamins, drink plenty of water and remember to wash your hands.  And please, if you can spare some, wish me some luck!  I have never run anything close to 10K in my life...

Anna~

A Week in Review:

Within a week we will all be in full holiday madness.  Immediately following the Thanksgiving feast we will likely spend 30 days shopping, gifting, decorating, cleaning, hiding, seeking, baking, traveling and eating.  Stress will come upon us in all shapes, wrappings, and sizes.  Stress causes all sorts of internal damage...  and...  can be addicting.  Here is my overview on how to interrupt  stress.  May it be a useful reminder to enjoy the holidays and digest them slowly instead of letting the stress of the season consume you.

From a Monday, even though it's Wednesday... January 28, 2013:

You Control Your Stress!

Mondays have been a 'day off' for me for years.  We spend the week managing homework and activities and we spend the weekends managing free time and idle minds; Mondays are a great day to keep all thoughts on recuperating.  The kids get on the bus, my husband goes to work, and the house falls into a hush.  Monday's are my stress management, time management, me management day!

I am not great at time management.  This concept may not seem important as far as health is concerned, but I believe it to be directly related to stress management.  I have already noted stress affects blood sugar maintenance, but stress affects all areas of our health; hunger, digestion, sleep, happiness, blood pressure, the nervous system, hormones, etc., etc., etc. I cannot, in five paragraphs or less, explain how stress wreaks havoc on all ten body systems, but I can tell you a few tips on how to undo the damage!

Breathe and Eat!  As I have touched on before, the body can become addicted to stress, especially if you do not eat often (at least at regular intervals).  Stress causes that release of blood sugar from stores throughout the body and that can cause a temporary 'high' and subsequent 'low'.  This confusion throws our hormones out of whack!  When we feel the first signs of stress, instead of giving in to the adrenaline surge, take some deep breaths and eat something real!  Real food is a much better source of sugar for blood sugar and can interrupt stress before stress interrupts your systems~

Sleep well and wake up without an alarm!  Water can be a great alarm clock~  drink some before you go to bed...  If you do not wish to use ancient sleep management methods, just switch your alarm from the buzzer to the radio.  Use a pleasant ring tone or jingle instead of a sound associated with urgency or emergency.  Instead of waking up by a 'flight or fight' hormone, wake up by way of a joyful noise; it will effectively reduce your likelihood of responding to other external factors with a stress response.

Another great stress management idea is to rearrange your routine.  If you notice, as I do, that stress creeps in around 2 pm, move a few things around to thwart the need for sugar, for anger, or for caffeine.  You are in complete control of your day, of your food, of your water intake, of your vitamin choice, and of your schedule.  If something is not working, change it.  If life feels cramped, eliminate something.  When stress shows its ugly head eat real food, drink a big glass of water, chew on some vitamins, and wash your hands of it.

Have a wonderful, relaxing, stress reducing Monday.  Yoga?  Eggs?  Prayer? Board game?  Chic Flick? Insanity? All of the above?  Enjoy~

Anna~

Change Toward Balance

Homeostasis; the tendency toward a relatively stable equilibrium between interdependent elements, esp. as maintained by physiological processes (good ol' Webster's Dictionary). Balance. An equal relationship between give and take, exercise and ease, joy and judgement, work and play, food and elimination. What goes in must come out! What goes up must come down! One hand washes the other!    So why does the word 'balance' stress us out?

The first response to change, or to the suggestion that balance is needed, is naturally defensive.  "My house is in order, I just had a stressful week!  Normally, everything is fine!"  Self reflection might reveal no time for breakfast, two bowel movements a week, poor sleep and a hectic work or education schedule leaving very little time for play, but if that is 'normal' then everything might very well be perceived as fine.  We all defend our existence, our choices, our position in the world we live within.  In fact, it would be abnormal if we didn't.  It is important, though, to identify what we are defending.

The second response to change is naturally resistance.  If the life lived now is normal, no matter how dissatisfying, changing it means unsteadying the ship.  There is comfort in expectation; knowing what will happen if you do what is expected, or knowing what will happen if you don't.  Sometimes resistance occurs simply because of fear of what is unknown, which is where the statement, "That is the way I've always done it!" comes from.  Change toward balance means learning a new behavior or recipe or routine which might make you nervous.  It might be important to evaluate why feeling nervous, nervous meaning a feeling of unease or apprehension, is equated with 'bad'.

The third response to a suggestion of change is feeling overwhelmed.  "If I change this, then I have to change that, which means others will be effected and I might face adversity, which will cause me stress and unease so I will just keep things they way they are no matter how dissatisfying they are to me."  Chances are, if your surroundings and routine are dissatisfying to you, they are likely dissatisfying to the others directly effected by the current state of 'normal'.  Let me assure you, dear reader, change toward balance is not as overwhelming and stressful as you imagine.   Change toward balance is actually stress relieving, time freeing and love making!  

Here is how to begin: Add something and discontinue believing that change means taking something away.  Change toward balance is not a graduation from a bottle to a cup, a pacifier to a blanket, a blanket to a big-kid-bed, a hall-light to a night-light.  Change toward balance is the antithesis to the child instilled meaning of change, or graduation from the known to the new unknown.  Change toward balance is the act of mindfully and intentionally adding what you intelligently identify as absent which in effect balances the boat.  While you digest the thought, eat real, naturally occurring foods, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands (that's a good balance).

Anna~

A Little Gardening~

Investigating health by the roots has pulled me into the soil where, as I've unearthed simplicity, I've become filthy with bits of information and contaminated by a need to fit it all together.  So, when I read a very simple quote this past Monday it was absorbed, and there it has grown into something I wish to share with you now.  Because I cannot find the quote now and at risk of plagiarizing another, what I have learned goes something like this:  This is not a short term fix, it is a lifelong change!

This.  What is 'This'?  Is 'This' a diet?  An exercise plan?  A career change?  A new habit to drink more water?  What is 'This'?  We all make New Year's Resolutions, pacts with our best friends, deals with the Devil and concessions for our loved ones, but most of those are temporary; we adopt extreme or uncomfortable behaviors for a short period of time until the commitment expires or until we decide the conditions are unrealistic, and we then revert to old habits.  'This' cannot be that.

What about diet then?  The West has a very cooperative relationship between diet and health; if you adopt one of countless restrictive diets (fat free, sugar free, high protein, low carb, etc.) you will be healthy, sort of like believing that if you have shoes and a tie on, you are dressed, even if the shirt, pants, undergarments and belt are absent.  Because health is mental, physical, emotional, spiritual, and cellular, 'this' cannot be that, either.

So it is exercise?  I find that exercise is seasonal.  When it's warm I run, when it's cold I ski, when it's rainy I read, when it's hot I swim.  I also find seasons where I don't exercise at all!  And my career, too, alters and evolves with the ever changing tide in our home.  The Navy schedule, the children growing, the needs of my family balanced with the needs of my self.  I even find it ironic that I am jumping into pursuit of a career where I help others figure out what 'this' is when I am still milling over the definition of 'this' myself.  Because the definition of 'this' is ambiguous and cantankerous at once, I suggest we find the definition another way: Dear reader, you are not something that requires a short term fix!  You, dear reader, deserve a long, healthy life.  What can you change in order to make that happen!

I believe that health has a foundation; food.  Everything made within your body is made from the food you eat.  But health is not something that occurs by eating three bean salad and barley.  'Health' is 'This'. Health happens not with short term fixes but does happen when life long changes occur!  Dig in to a real, delicious meal, wash it in with water, and always give your vitamins their vitamins.  After some seed planting, cultivation and turning of the soil, remember to wash your hands.

Anna~

Is Your Morning a Good Place to Start?

We all have a wake-up routine.  Some hit the alarm and optimistically hop in the shower.  Some take a few moments in bed, then move to the coffee machine for motivation.  Others move from the mattress to meditation or prayer to begin their day with enlightenment and joy.  There are also those that wake with yesterday's burdens and haul them around with sadness and disdain as they move from task to task.  Then, there are those that treat each morning anew with no rigid pattern or playbook, embracing whatever the day has to offer.  No matter your routine, let's all take a look to see what is working and what isn't~

Sleep.  The morning, whether we realize it or not, should begin with sleep.  Typical adults hit the sheets between 10 and 11 pm and wake between 5 and 6 am.  Sleep starts when you close your eyes and deepens over the hours of slumber.  Relaxation turns to light sleep, then deep sleep, then REM sleep with stages of transition between.  If sleep is interrupted (children, stress, sadness, aches, pains) or inhibited (alcohol or caffeine, light or noise) then deep sleep and REM cannot be reached leaving your body sleep deprived and tired.  If your alarm clock has to sound several times to kick you out of bed your 'sleep' may not be working. 

Water.  The average male should consume nearly 3 liters of water daily; women should exceed 2 liters.  Too little water causes a myriad of problems, and, most times, these problems aren't consciously associated with dehydration.  Obvious dehydration symptoms are headaches, dry, cracked lips, and limp skin.  Sleepiness, moodiness, and fogginess are also direct symptoms of dehydration.  More complex symptoms include thickened blood resulting in higher blood pressure, sluggish digestion (constipation, lack of hunger, cramps), muscle soreness and stress.  We treat symptoms individually with corresponding medications or applications when most can be remedied with water.  Instead of applying lotion to your skin, caffeine to your catatonic, and Motrin to your muscles, start your morning with water and continue the trend all day long.  Tomorrow you may notice your 'morning' working better.

Nutrition.  A doughnut, no matter how you slice it, is not nutritious.  So many breakfast foods are sugar slathered and seductive, but you, with brains in your head, know that though the body runs on 'sugar', it can not be nourished by it.  Bread, bagels, doughnuts, muffins, pastries, rolls, scones, potatoes, pancakes and waffles, syrup included, are all recognized by the body as sugar.  Refined, simple, straight to the bloodstream sugar.  What else is there?  Eggs.  Vegetables.  Fruit.  Whole grains.  Dairy.  That doesn't mean you should grab a V8 and a Danimals yogurt, for many 'healthy' concoctions are loaded with added sugar, added salt and added artificial ingredients.  It does mean vegetable juice and minimally processed dairy foods, whole fruits, grains, nuts, seeds, and protein are better choices than doughnuts.  Nourish your body with nutrition and it will work and sleep and think well!

Too many changes?  Can't give up the doughnut?  Don't have any more hours to dedicate to sleep?  Start with drinking water.  Pour a pitcher equalling a liter of water and leave it on your counter or desk.  Make sure your glass is always half full until it is gone!  (Then repeat!)  When hunger comes, choose real, delicious, whole foods.  Don't be afraid to give your vitamins their vitamins.  And, before you go to sleep, wash your hands of all the mistakes and regrets so that your morning is good place to start!

Anna~

Make a No-Work Weekend!

What do we do on weekends?  Even the best looking weekend can be overrun with errands and loose ends created by the work week.  Between a 'night out' on Friday and church Sunday morning, schedules commonly have housework, yard work, paperwork, homework and grocery shopping penciled in then crossed off to the tune of exhaustion.  What happened to the 'no-work' weekend?  Is there a way to take back your time?

It all begins with a plan.  Write out all of your daily chores and  divide them among the masses to get them done daily.  If you are the only body in the house you may want to simplify the things you need to get done by eliminating the obstacles in your life that make you  crazy.   This might include buying paper plates to  reduce dishes, finding a good laundry service or hiring a house keeper once a month for  bathrooms and dusting.  If you are a family of 4, divide the responsibilities as evenly as you feel fair.  Everyone wears clothes, uses dishes, and sits on the throne; those chores might be where to share. Just as we need to write down the foods we eat in order to fully understand what is going into our bodies, so do we need to write down our responsibilities to fully appreciate where we spend our time. 

Chores that need to be done less often might be better accomplished if they are penciled in.  Prioritize.  Categorize your 'to-do's' in piles of want, need, and must.  From there, make appointments to get'er done!  

What do we do with all of the free time?  Again, make a plan.  Look at a local area calendar to find concerts, events, wineries, runs, or fairs that you "wish you had time to attend!" You've made the time! You've gotten your house in order! Now go and enjoy all of those fantasies and festivals that you have been daydreaming about.  Time off should be time well spent! Give yourself some time free of work and spend it on you!

Before you go, fuel up with real, naturally occurring food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands.  (Especially in the port-a-potty at that fair you'll soon be attending~ )  You deserve the nourishment!  Enjoy~

Anna~

In the words of Elizabeth Gilbert, "I am a better person when I have less on my plate."

We are now half way through September.  Pumpkins and apples are filling supermarket shelves, leaves are beginning to turn on us in the north, busses are clogging the streets and evenings are coming closer to the dawn of the day.  Sweater weather is just around the corner for fall is ten days away.

I don't know about you, but fall is my favorite season; not only because of warm socks, cool air and beautiful sunsets, but because of the food~  Apple pie, pumpkin bread, roast squash and sweet potatoes, onion soup, garlic and sausage pasta, corn chowder, lasagna, sage roast chicken, rosemary roast pork, beef wellington, baked fish over wild rice, turkey with all the fixin's... warm, aromatic, sweet and savory foods that nourish the body and the soul.  Can a food be better received by the body if we feel love for the food we eat?

Let's go back to stress for a minute.  Stress, as you recall, is a reaction that happens within the brain; a reaction do danger or threat; a total body response committed to 'fight or flight'.  The brain tells the adrenal glands to produce adrenaline which spikes heart rate, increases blood pressure, and spikes blood sugar.  The hypothalamus tells the pituitary gland to signal the adrenal cortex to produce the stress hormone cortisol which maintains high blood sugar and blood pressure until the brain signals the danger has past or the threat is no longer.   Anyone can become unknowingly addicted to stress because of the rush, the surge of blood sugar and the high from adrenaline.  Ultimately, after the blood sugar surge, blood sugar plummets signaling a ravenous craving for food.

What does that have to do with the nourishment of soul food?  Food that we feel nostalgic about offers the opposite of stress.  Within the pie is a memory of mom rolling out the dough or your younger self splashing sugar on the apples;  a fond connection to the food occurs which produces a plethora of happy hormones; serotonin, phenylethamine and ghrelin to mane a few.  Happy hormones signal hunger, slow the heart rate, reduce pain, clear the mind, and allow us to perceive our surroundings as safe.  The feelings 'safety' and 'content' cause the body to relax, requiring less energy, less fuel, less food.  The memory is nourishing.  Happiness is nourishing.  Safety is nourishing.  If we are nourished by our surroundings and our perception of the world and our connection to it, food becomes less the main course and more the condiment to the meal.  

“As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.” (Ernest Hemingway, A Moveable Feast).  I am sure he remembered to wash his hands.

Anna~