I'm Feeling Challenged

It's good to challenge ourselves every once in a while with something new.  Challenges can be useful for any area of life in which we'd like to improve.

Poking around online one evening, I came across a challenge called 5K A Day, where a person commits to running  at least a 5K (3.1 miles) every day for a month.  The thing is, I wasn't sure I wanted to commit to being that person.  It sounded hard and overwhelming and like I'd come up with excuses to talk myself out of it.  I blogged a couple of posts ("A Challenge and a Lesson" and "Day 17") about my experience on the journey, but still hadn't committed completely, in print or in my head.

If you haven't read Day 17, you don't know the mental battle I had going on.  And the funny thing is, I was really wrestling with one of the best excuses I can muster - poor weather - but when I actually got out and did the run, the clouds parted and I ran under a blue cloud of rainless sky.  I had worked through some stuff prior to lacing up and heading out the door, stuff which fortified me for other cruddy weather days (and there have been plenty).  That day, that morning, was a true turning point for me.

A while back I wrote briefly (in "Mother Teresa, and Having a 'Fat Day'") about how doing hard things strengthens us in more ways than one.  I learned a thing or two during the 5K A Day challenge:

• I am more capable than I realize.  I DID IT!  I COMPLETED AT LEAST A 5K EVERY DAY FOR 31 DAYS.  Really, I didn't think I had what it takes.  But it turns out I do.  In fact, I ran more than a 5K many days and on the weekends.  In all, I ran 114.31 miles.  For some people, that's peanuts.  For me, it was almost harder than training for the marathons I've run in the past.
• I learned to overcome and eliminate obstacles to my success.  Some day I'll do a post on excuses, but for me the main issues were time, weather and feeling tired.  Magically I was somehow able to tame those excuses (and a few others) to make the run happen.
• Many of the world's problems could be solved if everyone went running every day.  Okay, maybe that's an exaggeration, but there is some truth in there.  It's stress relieving and provides uninterrupted time to think, if you're alone, or talk problems out, if you're running with a buddy.
• I learned that in order to run faster, you have to run faster.  That is to say, my overall time really didn't get much faster after the first two weeks.  My goal was not to lower my 5K time, but was to just get out there each day.  Having the confidence of accomplishing the goal, I feel sure that if I want to improve my speed, I could do that, too.  To run faster would require intervals, sprints, timed bursts.  
• Even moderate amounts of exercise can have tremendous health benefits.  A half-hour of running every day isn't much, but it was enough to lower my resting heart rate by about 15 beats-per-minute.  That means my heart is strong and pumping blood more efficiently through my body.  I recently had some blood work done, and the person who took my pulse had to take it twice because she didn't trust her reading the first time.  "Are you a runner?" she peered at me over her glasses.  "Yes," I replied.  "Oh, I thought so.  That explains your low heart rate."  That made me feel good.  :)
• Consistent exercise doesn't necessarily equal weight loss.  This was not one of my goals, though I did wonder if it would be a by-product.  Had it been a goal, varying the intensity of my runs, adding some weight training, and streamlining how I eat would have helped (more vegetables and fruit, less refined products).  Hey, I should try that someday.  But not today.
• There are many different reasons why people run.  Below is a short video that was shown at my son's end-of-season banquet for his cross-country running team.  Of course, I got teary-eyed.  

• I enjoyed having a goal.  I enjoyed it so much that I've imposed two other challenges on myself.  The first is to read my Bible at least a "5K A Day."  By that I mean that I want to read for at least as much time as it would take to run a 5K.  The other challenge is a detox/cleanse.  I'm actually in the middle of it right now.  It's a six-week class of paring down what we eat, narrowing to a five-day juice fast, then slowly reintroducing foods to determine if we have any food allergies.  I'm way more nervous about the juice fast than I was about the 5K thing.  

We'll see how this goes.  Coming off of a month of running, I'm feeling like I just might be able to ride this wave of success a little longer.

Day 17

I've been awake since 4:00 a.m.

How could I not be when the wind is howling and heavy rain is pelting the already soggy earth, and I'm scheduled to go on my daily 5K run at 7:30 this morning?

My husband and I love the outdoors and the freshness of the chilly air is welcomed into our room each night as we leave our bedroom window open.  Normally the breeze and drizzle are comforting, sleep inducing.  Not last night.  Sounds of branches waving wildly and the autumn decorations on our front porch blowing about have left me disconcertingly awake.

I lay listening, thinking.  I was thinking about my last post, where I revealed the 5K A Day challenge I've imposed on myself, and how I was complaining about Day 5 and Day 9.  They're going to be nothing compared to today's Day 17.

We have an American flag on our front porch.  I could hear it whipping in the wind and feared it ripping right off its mount, so I got up to take it down and safely stash it next to the house.  Just as I was about to open the door to rescue it, it launched from the house.  It's still dark outside and I don't know where it landed.  I hope it's in our yard and not our neighbor's.

So now I'm awake.  I sat for a while, looking toward the street light to watch the storm out my living room window, listening for who  knows what.  It's chilly in the house so I've donned our big blue fleece Snuggie, a gag gift from a Christmas party from a couple years ago.  Wouldn't it be nice to stay this way... cozy and warm and dry?

But then again, I mused, just because it's wildly storming outside doesn't necessarily mean it's going to be a bad run, or even a difficult one.  It's all in the framing.  What if I take the challenge by the horns and hold on tightly and tell myself it's going to be one wild ride, but exhilarating and fun?  Here is an interesting article about reframing our thoughts in new ways.  It's all in how I choose to look at this.

First I have to ask myself what is the worst thing that could happen.  I guess a 110 foot tall Sitka spruce tree could fall on me while I'm running down the road.  Or a car could hydroplane and swerve and hit me.  Or a pack of starving, wild wolves could stalk me and savagely attack.  But realistically, probably the worst thing that will happen is that I'll get really wet.  That's it.  I'll wear my rain jacket, the one with the wide-brimmed hood.  It's a bit chilly out, so I'll wear my gloves, too.  And I'll come home soaked.


Soaked and wild-eyed and happy and full of fire for the day.
In the time it's taken me to think and write, the wind has died down (not the rain, however).  The wind chime on my back porch is quiet now.

I'm just waiting for it to get light outside so I can lace up and go for my run.

Day 17 just might end up being a highlight in this whole challenge.

A Challenge and a Lesson

Lately I've been feeling a little, um, unmotivated to exercise.  While I know in my head that exercise needs to be a priority and there are a gazillion reasons why I should (here are 100), I couldn't quite translate that into lacing up my sneakers and moving my body enough to break a sweat.  I needed a little nudge, oomph, kick in the pants... whatever you call it.

A friend introduced me to the world of tracking workouts online.  Some sites also include social networking, so your friends can encourage/applaud your efforts.  There are a ton of sites out there; surely there is a format for everyone.  Here are a few options:

• www.dailymile.com
• www.athlinks.com
• www.usatf.com
• www.runstoppable.com
• www.mapmyrun.com
• www.livestrong.com
• www.buckeyeoutdoors.com
• www.activetrainer.com
• www.fitsync.com
• www.activelog.com
• www.fitnessjournal.com
• www.dailyburn.com
• www.shapelink.com

Poking around the site he showed me, I found a few acquaintances who were already members.  Their entries seemed so non-Superman-ish, that I felt comfortable enough to join.  As I further explored, I saw a section of challenges submitted by members far and wide (like all over the USA and internationally, as well).

One of the submissions was entitled, 5K A Day for One Month.  5K?  I've completed marathons, I can do a 5K.  I've done tons of them.  But a 5K every day?

The challenge had a couple of days until it started, so I decided to take the idea for a test ride.  I did a 5K two days in a row and didn't die.  I went to my computer to sign up, but the challenge submission had mysteriously disappeared.

It's weird, but I felt deflated.  I was pumped up to do this thing, in part because if completed, I would have earned some digital bling to proudly display on my home page.  Now, no bling for the thing!  (Surely this says something shallow about my character.)  As I thought it over, however, I decided to quietly begin the challenge on my own.  My family members were the only ones who knew I was taking it on, though I'd not committed for the month.

Today was day 13 for me.  But I almost dropped out at day 5 and 9.  Day 5 was a wet, blustery day, and a hyper-busy one at that.  I had decided that the 5K simply was not a priority for me, so I abandoned the whole idea.  One of my sons asked me late in the afternoon if I'd done it yet that day.  "Nah, just too busy."  His response was one of disappointment, I could tell.  Then, right before my eyes, this lanky, teenage cross-country runner son became my hero.  "Oh, you've gotta do it, Mom.  I'll come with you."  And out into the storm we headed.  I was grateful to him for getting me out when I otherwise wouldn't have gone.  Beside that, we had wonderful conversation during the run.  The run provided the platform for one-on-one time with him.

Day 9 came and went - another busy day - and night had fallen.  This time it was my other son who asked if I'd done the 5K.  "Nah..." I again replied.  But this time, no one tried to talk me in to it or offered to do it with me.  As I thought about it, I realized I at least wanted to make it to double digits.  And so, even though it was dark and drizzly out, I put my running clothes on, grabbed a headlamp and headed into the night, alone.  There are many bears in the area where we live, and it is not uncommon to see them when we're out and about.  Jogging in the dark out here (no city lights, not much traffic) scares me.  But I overcame my fear and went on the run.  I sang REALLY loud.  When I got home, I was glowing from the inside out.  I had conquered something and I knew it.

Today was another blustery, wet day (a theme here in southeast Alaska, especially in the fall).  I was determined to make the 5K happen (strengthened by Days 5 and 9, I'm sure).  I had my husband drop me off on his way in to work.  I either had to run home or hitchhike.  I chose to run.  Dressed for the weather, I actually had a fun run.  The digital bling of which I earlier spoke holds less appeal to me now, as I'm finding that the run IS the reward.

Maybe, just maybe, I'm learning a principle here.

“Being faithful in the smallest things is the way to gain, maintain, and demonstrate the strength needed to accomplish something great.”
― Alex Harris

I am training myself physically, but I have the feeling there is something deeper going on as I tackle the 5K A Day challenge.

What Are Your Intentions?

A teenaged daughter stares out the window of her upstairs bedroom, anxiously awaiting the arrival of her date. Her father is downstairs near the door when the young man arrives and rings the doorbell. The father, wanting to protect his precious daughter, asks the nervously sweating adolescent, "Young man, exactly what are your intentions with my daughter?"

Intentions.  The dictionary defines intention as a goal, objective, aim, or plan.  In the absence of such, it is difficult, if not impossible to reach one's desire.  Well, maybe the young adolescent in this example has a plan; hopefully it's a noble one and the father will be pleased.

Here is where things get a little foggy.  What is an intention and what is a goal?  I think of intention having to do more with who you are and why you want to do something, whereas goals speak more to the nuts and bolts of how, where and when.



If you don't really take time to figure out who you are, how you were created, and what you want, chances are you'll just drift through life with very little impact or fulfillment.

It's easy enough to say, "I want to be healthy," or "I want to be financially secure," or "I want to create happiness."  These are fine ideals, but they lack definition.  They are but vague wishes. Your intention must include not only the what and why, but the how as well.  You may have heard the saying, "The road to hell is paved with good intentions."   Perhaps you want to do something honorable or virtuous, but if you give in to procrastination or laziness or just plain lack of planning, you will get nowhere.

We can set intentions in just about every area of our lives:  spiritual, physical, financial, mental, relational, emotional.  An intention says, "I mean to do this.  It's part of the essential me and who I am at the core.  This is my aim.  I will take necessary steps to get there."

Intentions can help us prioritize, use our time wisely, and seek out resources that help us accomplish our desires.  Setting specific intentions require us to focus and take action.  Having declared an intention can also help when times get tough.  Obstacles will arise, but knowing your intention can help you say no to those things which would pull you away from your aim, and say yes to those things which would help bring fulfillment. 

I've been sitting on several different blog ideas for the past couple of months, but today I decided to take action.  That meant I needed to conceive an idea in my head, think about what it could mean, do research on the topic, make an outline, set aside time to write, find pictures, and put the whole thing together.  I needed to carve out time to do it all.  I had to find a quiet space to think and compose.  It meant I had to say no to catching up with who-ate-what-for-breakfast on Facebook.

Another of today's intentions is to each a salad for lunch.  By the time lunch rolls around, I'll be hungry NOW and will be tempted to eat something processed because it is fast.  Making a salad the
night before or in the morning helps me stay on track.  I also have the intention to exercise today.  To help me toward that end, I got dressed in workout clothes this morning.  I have looked at today's calendar and see that there is a block of time for an hour this afternoon at 4:00.  If I wait for the exercise mood to strike, frankly I may be waiting all day and never actually do it.

Intentions can be big, as in, "I intend to help eradicate homelessness in my town," or "I intend to record an album and go on tour."  Or they can be on a smaller scale, like, "I intend to speak calmly to my kids today," or "I intend to get a load of laundry done before lunchtime."

I know this is fuzzy, and I'm just working through it myself.  But as I take time to explore my own intentions, here is what I'm finding helpful:

• Think about who I am and what I want to do.  What are some of those dreams I've had that I've secreted away and never told anyone?  These have to do with the inner me. 
• Write them down.  Use words to describe the feeling behind these intentions, such as:  "capable," "strong," "determined," "excited," "loving," "peaceful," "helpful," "fulfilled," "alive."
• Share these thoughts with someone.
• Be conscious and mindful of the choices I make each day.  Are they paving the way to my intended destination, or are they a wrong turn?

Take time to ask yourself what it is you really want out of life.  Try to picture what it would look like and feel like to accomplish those dreams.  Without a plan they remain only a wish.  But with a plan they become a goal, and with a goal you can create steps to success.

Now, what about the young man arriving for the date with the young lady?  When her father asks him what his intentions are, he'd better have a ready answer.  "I intend to take her out to dinner and then go for a walk.  I intend to honor her, treat her like the lady she is, and act like a gentleman.  Because that's who I am."





What Will You Create?

Mug of steaming green tea by my side, here is another trickle of reflection from China...

Museums are some of my favorite places, as they connect me to other people and cultures, allowing  me to have relationships that time and space otherwise wouldn't.  My visit to the Shanghai Museum moved me deeply.  The known history of China is so old, yet there remain many preserved relics inviting me to imagine myself a member of that society so long ago.

Two thousand years ago, of course, day-to-day life looked much different.  In the absence of corner supermarkets, refrigerators and microwave ovens, indoor plumbing, combustion engines and technology, time spent was all about survival.

Right?  Maybe.

A trip to the museum revealed something deeper about the soul of man.  Tools and bowls and clothing serve a utilitarian purpose and there is really no practical reason to beautify them.  No reason, except that there is something innate in every person that needs to express itself creatively.

As I looked back at 2000-year-old pottery, etched and painted with skill and precision, I thought about the man (or woman?) who poured himself into his work.  Each object was made - no, created - by a Person who'd worked at his craft, taking it beyond mere basic functioning, and turned it into a piece of art. Perhaps it was commissioned by an emperor, perhaps it came from the crafter's soul.  It matters not.  The fact remains that someone thought it was important to add beauty to function.

The same is true, I've found, in other museums I've visited.  Here in Southeast Alaska, the Tlingit and Haida Native Americans have also gone beyond simple utility to skilled craft, as they wove complex designs into
their baskets.  Explore any museum anywhere, and I'd guess you would find the same thing.  Man has a need to create, to make beauty around him.

The soul is that part of man that houses the mind, will and emotions.  It is that deep part of yourself, the core you.  Those potters and basket weavers of old took the time to express themselves, responding to life around them.

Creating was the first act of God.  We bear His image in our need to do the same.  Be it knitting... landscaping... writing poetry... carving wood... playing an instrument... molding pottery... decorating a cake... designing a home... chiseling a sculpture... dancing... the need to create seems to be woven into the very fabric of our being.

My mother makes beautiful quilts, all stitched by hand.  A friend writes and sings moving songs.  Another friend creates thought-provoking documentaries.  Jewelry-makers, scrapbookers, photographers, authors, painters, poets, stained glass designers.  I am surrounded by beauty.

As I viewed all the artifacts in that museum in Shanghai, something inside me yearned to press in to create beauty.  I live in a rain forest, where days can be dark and dreary.  Tapping in to creativity fills a gap in my soul, invites sunshine in, warming me from the inside out.

Henry Matisse, a 20th century artist, said, "Creativity takes courage."  Haven't we all had the experience of wanting to try something new, but were afraid of the results?  Or we pour ourselves into a project, only to be too self-conscious to even think about sharing it with others?  Maybe therein lies the key:  just create.  Do what is in you, wanting to get out.  Don't worry about the results or what others may think.  Whatever it is for you, begin.  Begin.

Your soul will thank you. 

Wellness Lessons from China



China is a land rich in dynamic history and diverse culture.  I just got home from visiting this great country and am still processing the lessons learned while there.  Having radar for health and wellness ideals, my eyes were open to see fresh insights.

The Chinese people, and indeed much of the Asian world, are reputed to be of trim build.  This I found to be true.  Why?  What follows is my explanation and how we in Western nations can incorporate some of the habits and lifestyle of the Chinese.

The lessons began our first morning in China.  I was there with my older son, who plays violin in a string ensemble, and was touring parts of the country on a musical and cultural exchange.  Our body clocks were all messed up (China time is 16 hours ahead of Alaska), so we awoke early.  As breakfast at the hotel did not open until 7:00 a.m., we set out for an hour-long investigation of the part of the city surrounding our hotel.  From that very first day forward, there were some principles repeated over and over again:

• Exercise is a regular part of everyday life.  Though we didn't see many joggers (maybe saw three our whole two weeks in China), we saw walkers everywhere.  It is a regular thing for people to commute to work by foot.  And the bicycle riders.  Oh my.  There were hundreds of them on the streets.  I won't go into detail how unhealthy their bike riding practices were (let's just say it got my heart pumping fast just watching them weave in and out of traffic), but nonetheless, riding a bike for transportation was part of what they did.  And in any given park, or even no park at all, scores of older Chinese practiced the ancient physical art of Tai Chi.  The Mayo
  
  
  Clinic, famed medical institution, recommends Tai Chi as an effective form of stress reduction. You can read a bit about it here.  And here is a short video explanation.  We can take home this principle by incorporating more movement into our everyday lives, too.  Walk or bike to your local grocery store or to meet friends.  Park at the far end of the parking lot and walk when you go shopping.  Take the stairs instead of the elevator.  Go on a walk when you meet with a friend to catch up on life.  Go bike riding with your kids.  Fit in some stretching while at work or at home.

• Vegetables are the central part of the diet.  I marveled (and took a picture) that my first breakfast in China, I was eating green beans and cabbage with chopsticks.  Bok choy, mushrooms, broccoli, bean sprouts, beans, peppers, onion, eggplant, bamboo shoots, pea pods... there were vegetables offered at every meal, not just supper.  Just about every person I know (myself included) should eat more vegetables, and there are wonderful recipes for preparing them that don't involve over-cooking.  Many sources recommend getting 5 to 9 servings per day.  We all know the merits of vegetables (and fruits), but in case you've forgotten, here is an article from the Harvard School of Public Health. 

• Food is eaten on a small plate.  This works well for portion control.  I am accustomed to filling my big plate full with food.  Use smaller dishes to help cut back on big servings.

• Have soup before your meal.  A brothy (my spell check doesn't recognize "brothy," but I think you know what I mean) soup fills you up quickly.   Try serving a light soup before the meal to help curb overeating.

 

• The Chinese eat just about everything with chopsticks.  I tried it, too, while there.  It definitely made me take smaller bites and eat slower since I couldn't shovel food into my mouth like I so often do.  I even got good at eating rice with these utensils!  The lesson here is to eat more slowly, and take smaller bites.  

• Green tea is consumed by many.  You've probably heard the saying, "I wouldn't do that for all the tea in China."  Well, China does have a lot of tea and a lot of tea drinkers.  Science is providing hard evidence that green tea does indeed have many health benefits.  Full of disease-fighting antioxidants, it is purported to help lower risk of cancer and heart disease, is an aid to  lowering cholesterol, and is even said to possibly help prevent diabetes and dementia.  Having a cup or two a day of green tea can be beneficial.

• Very few refined carbohydrates are consumed.  I only saw bread products in places that catered to Western appetites and customs.  Rice, of course, is a staple in the diet of the Chinese.  Traditional desserts are very low in refined sugar.  We would all do well to cut back on refined carbs.

• Creating community is essential.  All over the huge cities (like 24 million people!), we saw groups of people gathering together.  Many older people meet in the parks in the morning to practice Tai Chi with their friends.  Old men sit and talk on the park benches.  Groups gather on the sidewalks to play mah jong or card games.  Women are often seen holding hands with their grandmothers, mothers, sisters, or friends.  Young men walk arm in arm.  We ought to be intentional in our relationships.  It is truly lovely to behold.

• Feng shui is part of the culture.  Feng shui is defined as "a system of laws considered to govern spatial arrangement and orientation in relation to the flow of energy."  While it can get pretty complex, the idea is that your living or working environment should contribute to your peace and well-being.  I'm all for that.  Keeping my home tidier and with less clutter should help, as will letting in as much natural lighting as possible.

• They place a high value on the arts.  Even their buildings are artistic.  The traditional old buildings are highly decorated and some even tell a story.  The new skyscrapers are also artfully constructed.  It's everywhere.  Music is also a big part of their culture,  and my son's string ensemble enjoyed several cultural and musical exchanges with other young musicians.  Sculptures, calligraphic arts and paintings adorn walls in and on buildings.  Surrounding oneself with beauty is very nourishing to the soul. 

There are many lessons to be learned all around us.  These are a few of the wellness lessons I learned in China.

Exercise While Traveling

Are you traveling this summer?

I am, and I know that this will be an interruption to my regular exercise routine.  But that is also something I'm excited about.  It's fun to mix things up a bit.  Traveling doesn't have to mean not maintaining a healthy level of fitness; rather, it can infuse freshness in an old routine.

I don't anticipate that my overnight accommodations will have fitness facilities, though a few will have a swimming pool.

It looks like I'm going to be on my own to construct something.  I plan on arming myself with the following equipment:  running shoes, an elastic resistance band, and swim goggles.




Let's get this party started...

THE AIRPORT:  Of course during any airport layovers I can go on a brisk walk, do lunges or stretch.  No using elevators or moving sidewalks, as that would be self-defeating.  I'm going to be sitting for a long time on that upcoming flight, so now is the time to get moving.  Maybe I'll be able to tire myself out enough to catch a nap on the plane!

THE LONG PLANE FLIGHT:  There are several ways to slip in exercise.  No, I won't be running up and down the aisles or leading the flight in group aerobics.  But I can do some stretches to keep discomfort at bay.  If I'm seated in an aisle seat, I can get up every half hour or so and walk down to the restroom (whether I need to go or not).  Not a great calorie burn, but good for keeping circulation moving.  But if I'm stuck or don't want to disturb those next to me, there is still plenty I can do.  Of course there are neck rotations and deep breathing and twists and shoulder shrugs to be done.  Isometric exercises use one body part against another to provide resistance and hence, strength building.  Here are some great isometric exercises for a long plane ride:

• After sitting for many hours, it's easy for our sitting "parts" to go, uh, well... numb.  Isometrics to the rescue!  While sitting, simply tighten the muscles in that southern region, hold for 5 or 6 seconds, then relax.  So tricky!  Your little secret... no one will know!  
• Isometrics can also be used to work your abs.  Press palms against the thighs just above the knees.  Lean forward, flexing your stomach muscles.  Pressing against your hands while maintaining the tension serves to provide the resistance.  Hold for a count of whatever, and repeat.
• Bicep "curls" can be accomplished by the following:  with a bent arm, turn the palm of your right arm up; put your palm-facing-down left hand on top of your right.  Try to lift your right arm while simultaneously pushing down with your left.  You'll feel this in the bicep of your right arm, but also in the tricep of your left.  A 2-for-1!
• You can also work your quad (thigh) muscles while flying.  Lock your feet underneath the seat in front of you and flex your quads to lift yourself up a little.  Be mindful of that guy in front of you, as he may be cranky if awakened from his nap.  And it might look a little strange to the person behind you, seeing you bob up and down like that, but your legs will thank you.

BUS RIDE:  All those same stretches and isometric exercises apply here.  If you're on a really crowded bus, climbing skills may come in handy.  With a little imagination, this can also be kind of like a moving climbing wall.  And if you've got some monkey-like skills, you can challenge yourself to circumnavigate the entire bus.  Let me know how that goes for you.

SHOPPING:  Walk, walk, walk, walk.

EXPLORING THE LOCAL AREA:  Walking or running are great options.  Getting out in the early morning can afford experiences most would never have.  See the farmers as they bring their produce in to sell at the markets.  Smell the rich aroma of the bakeries as they prepare for the day.  Talk with the shop owners out sweeping in front of their establishments.  This is off-the-beaten-path   

AT THE HOTEL:  Should you be lucky enough to have an accommodation equipped with a fitness facility, use it!  You'll be one of the few who actually does, and won't you feel good about yourself for having done so?!  Many hotels have swimming pools (hence the goggles in my suitcase).  You can swim a few laps, tread water, run in place, practice your handstands and backflips (you know you want to)... you get the picture.  The gentle resistance of the water feels good and will leave you invigorated.  

But what if there are no fitness facilities where you're staying?  I am bringing along an elastic resistance band, and there are a ton of exercises you can do with one of these wonders... biceps curls, overhead presses, triceps kick-backs, squats, bent over rows, upright rows, forward raises, lateral raises, sword draws, bent over rear delt flies, overhead triceps extensions.  If you're:  a) confused at what these are, or b) otherwise intrigued, have a look at this website for diagrams and further instruction.  They used resistance tubing with handles on the end, but I deemed that too bulky for my already full suitcase and am just bringing an elastic band, like the one in the picture at the beginning of this post.

What's that you say?  You're not bringing a band?  No problem.  To quote fitness guru Jillian Michaels, "Body weight exercises are where it's at, baby!"  Surely one could be kept busy with jumping jacks, pushups, jumping lunges, handstand pushups, planks, side planks, skaters, mountain climbers, cross punches while in a squat, wall sits, triceps dips on a chair, stepping up on a chair, burpees, rock star jumps, reverse lunge knee-ups.  Here are a ton of examples.  Too many, maybe.  

Or you could just call it a yoga day, and lay in the sun in corpse pose.  Sounds pretty good, too.

Mother Teresa, and Having a "Fat Day"

I wonder if Mother Teresa ever had a "fat day."

I wonder if she ever stepped into her bathroom, feeling good about the difference she was making in the world, only to weigh herself on her digital scale to find that she was up 2.4 pounds, and then walked out, feeling defeated.  And then moped around all day, grumpy, crippling her ability to live out the life of servanthood for which she has come to be known.

Or Abraham Lincoln.  Did he ever stand shirtless in front of the mirror and feel like a loser because he didn't have biceps the size of Arnold Schwarzenegger's?

Did Benjamin Franklin worry that he didn't have 6-pack abs?



Did Harriet Tubman spend hours upon hours at the gym to get the body of her dreams, yet if she noticed cellulite creeping around her thighs, did she go back to bed, depressed, pint of Ben & Jerry's in hand?

No?  Why not?

True, they didn't live in an appearance-obsessed culture like ours, but even if they did, I suspect they wouldn't have been tripped up by what so often befalls many in our society.  These heroes had their eyes on something much higher than how they looked in swimwear.

They set their sights on serving others.  Their goal was to make the world a better place for those around them and those coming after.

While most of us won't end up impacting humanity to the extent of these heroes, we do all have our own sphere of influence in which we can make a positive difference.  Health should have a rightful spot in all of our lives.  It should serve a purpose:  to make us strong enough to accomplish the things we're called upon to do, and to enable us to enjoy the many blessings by which we're surrounded.

Is there anything wrong with attending fitness classes, trying to lose a few pounds, training for a marathon, lifting weights?  Of course not.  These are all great things.  They are life-enriching and life-saving.  Exercise helps prevent and treat a host of maladies, such as diabetes, high cholesterol, cancer, high blood pressure, heart disease and depression.  A healthy, strong body makes for a healthy and strong mind.  Discipline builds character, and our society is in desperate need of people with strong character.  Physical exercise is one way of building a virtuous temperament.  The sense of accomplishment is empowering.  Doing hard things physically prepares us to handle hard things in other areas of our lives.  Learning to suffer a bit in physical pursuits prepares us for the battles in life.

But fitness for vanity's sake is a dead end road.  It will never ultimately satisfy us.  We will always feel like we're not quite good enough.  Slightly broken.

If you've ever fallen prey to a bathroom scale that's talking bad to you, or beaten yourself up for not looking a certain way, give yourself a break.  You deserve good health.  You need good health.  You'll feel GREAT and have the energy to do the things you need and want to do.  But 2.4 pounds isn't a reflection on who you are as a person.

Look for a path that leads to health and wholeness, not a broken one leading to a dead end.

 

It Wasn't Supposed to End Like That

(It's quite late on Monday... please bear with my late-night ramblings...)

My first response was shock and disbelief.  My second was, "Oh no, what about my brother-in-law?!"

Today's explosions at the finish line of the Boston Marathon struck too close, though I reside all the way across the country in Alaska.  My brother-in-law lives in New Hampshire and has run Boston in the past.  I didn't know if he was running it this year.  The explosions rocked the finish line area at a finish time that could have been his.  A phone call allayed that fear, as I found out he's not running Boston this year, but is instead training to run the New York City Marathon.

I have run the Portland (Oregon) Marathon a couple of times.  The start area is a tangled mass of nervous energy as runners prepare to tackle this feat of feet.  The marathon is the cherry on top after months of intense training and noble discipline.  The whole city turns out to support the event, as banners wave runners on, neighborhood after neighborhood pours out residents to cheer as participants jog past.  Multiple bands play along the route.  The runners parade by, buoyed by the support of thousands of people they've never met.

And then there is the finish.  The streets of the last mile are lined - no, almost rushed - by cheering family members, friends, onlookers.  The finish time clock beats each second as the runners heart swells, not with fatigue, but with pride at having accomplished something hard.  And everyone there shares in the celebration of each and every finisher.  It is a hard-to-explain jubilant, triumphant feeling

Or at least it's supposed to be.

It's not supposed to end like it did today.  Agony and sadness and chaos and fear reigned instead.

The unthinkable had happened.

And this, on a day of celebration in Boston.  Not just Marathon day, it was also Patriots' Day, when Bostonians commemorate the strong and independent nature of their brave forbears.  Many were off work for the day, ready to enjoy all that's right and good in our country.

Perhaps like you, I've spent the day shaken as I mourn again terrorizing attacks on innocent people in this great country.

Certainly whoever is responsible for these acts would love nothing more than to paralyze us - moms, dads, families, neighborhoods - with fear.  Fear!  Don't go out of your homes! don't go to public places! don't gather with others to celebrate the beauty of life!  Quite understandably, I'm sure the wounded and the families of the deceased victims will struggle with these things for a long time.  They will need our prayers for healing in the days and years to come.

What would I have done if that was my first marathon and my husband and two beautiful children were waiting for me at the finish?  Would I sign up to run it next year?  Honestly, I don't know.  I can't pretend to enter in to the rawness of what Bostonians are experiencing right now... as I type this.

At the risk of sounding trite or being accused of using a tragedy to write another blog, I find myself thinking of broad applications.  What has fear held me back from in my life?  What about you?  How long will you and I be held prisoner? 

 

Fear makes a terrible taskmaster:  not so much by what it makes you do, but by what it forbids.

Should my brother-in-law run that next marathon?  Would I?

 

Those beautiful souls in Boston today were living their lives in fullness.  I want to stand in solidarity with them somehow, and carry their torch into dark places.

If At First You Don't Succeed...

(Ever have "one of those weeks?"  Well I just did.  But here it is, Monday, a fresh start...)  

I'm going to use today's blog as therapy.  As my therapist, you just listen while I do most of the talking, okay?  It's kind of like confession (see my last post), but you just nod your head and scribble notes on your clipboard.

Me:  You see, Doctor (mind if I call you that?), I've was in a funk all last week and I'm not sure why.

You (Doctor/Therapist):  Tell me about it.

Me:  All right.  It's been over a week since Easter.  My family and I thoroughly enjoyed the holiday weekend!  My husband and I went on a long jog together, we had lots of neighbor friends over for a couple of great meals.

You:  So far so good.

Me:  I was thinking a lot about what Easter means.  You know:  resurrection, forgiveness, second chances, new life, and stuff like that.

You:  Mmmm-hmmm.

Me: I had so many thoughts about how I could put that into a blog.  It was going to be really clever and insightful.  I was thinking about how we should always choose life:  in the way we think, speak, treat others, eat, exercise, in what we read and listen to...  how our life is shaped by choices.  How our happiness is in our hands.

You:  And then what happened?

Me:  Well, I didn't have that great of a week.

You:  Why do you suppose that is?

Me:   I don't know!  Hey, I'm paying you the big bucks.  Help me out here.

You:  Tell me more about your week.

Me:  It was really busy, with a lot on the calendar.  As I think it through, I just felt behind all week.  I had some great intentions of things I was going to do, stuff I needed to catch up on, business I needed to take care of, how I was going to bless others (random and planned acts of kindness) and take care of my little sphere of influence.  I have people in my life who were having some Big Life Moments, and I just wasn't there for them.

You:  I see.

Me:  Everywhere I turned, I felt like I was letting someone down or not doing something right.

You:  Who told you that you must be perfect?

Me:  Nobody told me that.  Of course nobody's perfect.  I don't put that kind of pressure on other people and I wouldn't want anyone to put that on me.

You:  Sounds like you've done it to yourself.

Me:  Don't talk smack to me, Doc!  I already KNOW I'm not perfect.

You:  Everyone else knows it too.  They don't expect you to be, either.

Me:  But I've let people down.

You:  Can you make it right?

Me:  Some yes, some no.  What should I do?

You:  What do you think you should do?

Me:  Be real, vulnerable, honest.  Apologize.  And then do the thing I meant to do, even if it's late.

You:  And what about the things you feel you can't make right?

Me:  Be real, vulnerable, honest.  Apologize.  Then forgive myself and move on.

You:  That sounds good.

Me:  Yeah.

You:  So is happiness in your hands?

Me:  Yeah, but I guess I just dropped it for a few days.

You:  Now what?

Me:  I'm going to pick it back up again.  I'm going to take chances and try to bless others.  I'm going to do the best I can, given the circumstances in my life.  And not expect myself to be perfect.  My joy comes in doing things for others, but also in enjoying the blessings that are all around me.

You:  Like what?

Me:  Family, friends, chirping birds, spring flowers for sale in the grocery store, elderly couples

walking hand-in-hand, the Bible, ocean tides, music (listening and creating), puzzles, going on a good trail run, scented candles, the funny things my teenage sons say, the warmth of the sun, a great marriage, books, a delicious meal, connecting with people, mountains, taking a nap, rubber boots, sitting in the rocking chair in front of the wood stove, peanut butter, buds on the trees, yoga, slobbering babies, game night with my family, spring snow, hot tea, the laughter of children,  going on a walk, libraries, hearing people speak in other languages, the way my kids smell when they've been outside in the fresh air for a few hours, a clean kitchen, a tall glass of water, unexpected phone calls or e-mails, the ability to be moved to tears for happy or sad things (which seems to happen more and more each passing year).

You:  What about your blog?

Me:  Oh, I guess I'll forgive myself for not being as clever as I'd like to be.  I'll start fresh, move on.

You:  Okay.  Well, it looks like your time is up.

Me:  Thanks, Doc.  You're a genius.  You've really helped me a lot.

You:  It was nothing.

Confession of a Cheat

It is said that confession is good for the soul.

I need to confess.

Yesterday I cheated on my eating plan.

Allow me to explain...

For the past several months I have been eating a new way and have been feeling fabulous.  I've mostly cut out meat and dairy and have greatly reduced my intake of refined grains and sugars.  I've been eating large amounts of fresh, colorful fruits and veggies, as well as nuts and seeds.  My energy level has been high.  My mood has been elevated.  PMS symptoms have disappeared.  In short, I've just felt absolutely fantastic!

But then came yesterday, after a trip to the grocery store, and my son and I were driving home.  He opened the large bag of tortilla chips I had purchased for our taco salad dinner.  I looked over at him, happily munching away, talking about the day.  I was enjoying him and the moment, and I mindlessly reached over and grabbed a chip.  Man, that was good.  I grabbed another.  And another and another and then a whole handful (while still driving... perhaps more dangerous than talking on a cell phone while driving).

I can't describe how that crunchy saltiness delighted my taste buds.  It was like a happy, salty party in there!  My son and I kept talking and laughing and I kept grabbing one handful after another.

We got home, and he asked if we could have nachos instead of taco salad.  I was so "in" with that idea!  I made up a big pile of nachos on a large cookie sheet:  peppers, onions, beans, olives, and of course, LOTS OF CHEESE.  They came out of the oven a picture of culinary perfection, the cheese perfectly melted.  I served my boys a plate each, while I hovered over the pan and nibbled.

Don't you know, I ate the rest, which was half a cookie sheet of loaded nachos.

I don't know what kind of spell came over me.  I couldn't stop.  (Well, I probably could have, but I just didn't want to.)

I and my "food baby" (a term my friend uses after she's waaaaay overeaten and feels five or six months pregnant) waddled over to the couch.  About a half hour later it hit me:  I wasn't feeling too good.   First it started out as slight irritability and a sort of fuzzy headache.  It intensified and I wanted to snap at everyone around me and tell them to be quiet.  My stomach wobbled.  And then I felt myself slipping into an overeating-induced coma and just wanted to sleep.

I recognized that my body was in a skirmish and I commenced to drinking water in an attempt to flush out my system.  Four hours later when I went to bed, my stomach was still feeling unfabulous.

I woke up with a nacho hangover.

Was it worth it?  You know, I think it was.  I thoroughly enjoyed that meal.  I was so "in the moment" of it, and it felt good.  And in a weird sort of way, I was thankful to have had that reaction in my body.  It used to be that I could eat just about anything and feel no ill effects.  But now I rejoice that I felt gross.  It is a sign to me that I am becoming healthier and can feel the difference between giving my body healthy fuel to run on, and junk, which made my engine sputter and clunk.

Would I do it again?  Yeah, probably.  But not today.  Or tomorrow.  I'll focus on giving my body what it needs to cleanse itself and get back to running smoothly.  I much prefer feeling good than bad.

Thanks for listening to my confession.  I feel better now.

What Nourishes You?

We are nourished by more than just the food on our plates.  
We hunger for many things:  companionship, love, play, fun, touch, achievement, intellectual stimulation, success, art, music, leadership, excitement, respect, adventure, spirituality, self-expression.  These things feed and nourish us every bit as much as what goes into our mouths.  Maybe more.

We are multi-faceted beings who require fulfillment emotionally, spiritually, mentally, and physically.  Heart, soul, mind, strength.  If these hungers are left unfed, we will search elsewhere to try to meet those needs.  And for many, we turn to food, and hence, emotional eating can become a problem.  But what if we focused on how to feed those other legitimate hungers first? 

Relationships and Matters of the Heart:
What if we worked with intentionality on the key relationships in our lives?  Forgiving, serving, talking, listening.  I know how good it feels when my husband really listens to me.  I can tell because he is looking at me, his body is positioned toward me (the smart phone is put away), he acknowledges my feelings.  He is very present with me and it nourishes me.  As I write this, I wonder:  how often do I satisfy my kids' need to be really heard and understood?  I'm in the middle of cleaning house, or I'm in a hurry, or we're in the middle of our homeschooling day, or I am on the computer, or I am tired, or am using their problems as "teachable moments."  Don't you hate it when people do that to you?  I do.  Usually I just want to blow off some steam, be heard, and maybe sort out my situation as I just talk, openly. 

“The most basic of all human needs

 is the need to understand and be understood. 

The best way to understand people is to listen to them.”
― Ralph G. Nichols 

Spiritual Practice:

The search for meaning in our lives is a powerful driving force.  We are a tiny part of the universe, yet in each of us there exists a soul that can only be satisfied with the deeper things of life. Our culture moves at lightning speed, and if we're not mindful, we can lose connection with what truly matters. Pressure after pressure competes for our energy; it is good to remember that there is a force, a power higher than us, outside of us. We don't have to carry the weight of the world on our shoulders.

A spiritual practice can teach us to accept things we cannot change. It can help us learn to forgive those who have hurt of us (even if the person we need to forgive is ourselves). It can bring peace in the midst of the storm. It can offer hope for the future. It can make beauty out of ashes, give strength for fear, and gladness for mourning. 

The soul offers up expression of who we are at our core.  For some, the soul expresses itself through music (listening and/or creating).  For others, it's nature.  Getting together with loved ones nourishes a deep part of us.  Creating something artistic speaks to the soul of many.  My own mama is an amazing hand-quilter.  She has made quilts for all of us in the family.  Into each stitch of her needle and thread she weaves love and good thoughts and strong, happy memories.  This is her soul work, and anyone who has received a quilt from her can feel the love with which it was made.  Though I am middle-aged, she continues to nourish me.

Mental Stimulation:

Alzheimer's researchers know it's important to keep the brain actively challenged and engaged.  Here is an interesting article about this very thing.  But that's not why we read good books, or keep up on current events, or go to the theater, or play a long and exacting game of chess.  We do it because it feels good to challenge our brains.  We thirst for knowledge.  Aristotle said, "All men by nature desire knowledge." 

Physical Activity:

“Move it or lose it!” We've all heard this mantra, and for good reason... it's true. Our bodies were designed to move. In bygone days, no one (except perhaps the elite of society) needed a membership to the local Gold's Gym.

“Do you make use of an automatic washing machine instead of going down to the river to wash your clothes on the stones? Do you fill your bathtub from a faucet instead of going out to the well to draw water ? Do you drive to work instead of riding a horse or walking? Do you go to a grocery store for milk, bread, and vegetables instead of milking your cow, grinding your grain, and tending your garden? If you answered yes to any of these questions, you have simply been taking advantage of modern conveniences. And there is nothing in the world wrong with using modern conveniences if you are replacing the physical labor you've lost with some form of exercise.” (Greater Health God's Way, Stormie Omartian, p. 85)

Exercise helps the body eliminate poisons, increase circulation, and strengthen muscles. There are fewer incidences of heart disease and strokes among people who regularly exercise vigorously. And beside all these physical benefits, exercise makes you feel healthy, youthful, attractive, and alive! (And then there are the endorphins I wrote about in another post.)

In choosing they type of exercise you'll do today (and tomorrow and the next day), think in terms of developing the whole body as opposed to just one specific area. Three types of exercise are needed: cardio, strength, and flexibility/balance.

Putting it All Together:

To live life optimally, we need the parts of our lives to be in balance.  An exercise to assess how you're doing is by working through a "circle of life," sometimes called a "wheel of life."  A quick Google search reveals many different ones from which to choose.  Below is one to use as an example.

Take a look at each section and place a dot on the line representing your level of satisfaction in each area.  A mark near the center indicates dissatisfaction, while placing a dot near the outer edge indicates a high level of satisfaction.  After you've finished marking the dots draw a line between each dot to have a nifty visual representation of how your life is balanced.  The resulting graph can serve as a starting point for areas on which you may choose to give more attention and focus. 

A balanced diet is important for our bodies, yes, but also for our hearts and souls and minds.

 

 

But What About...?

So, I'm having fun doing these blogs, and entering into conversation with some of you - via phone, via computer, and via the grocery store or other random places.  Most of these conversations start out with these words:  "But what about..."

I'll attempt to answer some of the more common questions.

"BUT WHAT ABOUT...

• ...protein?" It is a common misconception that we need large amounts of protein in order to be strong.  It is also a misconception that protein must mean animal protein.  Protein is necessary for our development, true.  And it is true that meat does provide protein.  But it is also true that plants provide plentiful protein, as well.  It is prudent to look at the package that animal protein comes wrapped in:  saturated fat, cholesterol, and no fiber.  Compare that to the packaging of plant proteins:  fiber, nutrients, vitamins, and disease-fighting phytochemicals.  There are many plant sources that are high in protein (beans, nuts, seeds, grains, quinoa (which is actually a seed), and vegetables such as asparagus, cauliflower, spinach, broccoli, peas, among many others).  Just eat a variety of plant-based foods and you'll get enough (about 10-15% of your total caloric intake... but you don't need to bother counting; it'll happen pretty much without trying). "Plant sources of protein offer several health benefits. They are often higher in fiber and have more vitamins and a wider variety of nutrients than other protein sources. They are also generally lower in calories and have less fat. Another advantage is that plant-based protein sources are usually less costly than other sources, making meatless meals a budget-friendly way to improve your diet."  (Read more here)  If you can tolerate a little offensive language, here is a good article on the subject.  But don't say I didn't warn you.  

• ...fish and chicken (or turkey or pork or shellfish or any other meats)?"  These alternative meats have been pimped in the media, in response to the bad rap that red meat has gotten.  Red meat's sullied reputation was deserved, but the deceitfulness in the promotion of these other meats is that they still contain saturated fat and cholesterol.  Granted, a lean cut of red meat or chicken may have slightly less saturated fat, but the dietary cholesterol level remains the same.  Salmon boasts high levels of helpful Omega 3s, but still contains the attendant fat and cholesterol.   There are plant sources of this helpful nutrient.  Walnuts, flax seeds and green leafy vegetables are excellent examples.  Additionally, remember the packaging that animal products come wrapped in:  saturated fat, cholesterol, no fiber, no phytochemicals.  

Woo-hoo!

• ...my husband, who feels deprived if he doesn't get occasional meat?"  Woman, don't deprive your man!  But he doesn't have to have meat every day.  There are a few different tacks to take on this matter.  One would be to say that one serving of meat a week is probably fine, and may go a long way to keeping peace in the marriage.  But remember, a serving is only 3-4 ounces, which is only the size of the palm of your hand, which is smaller than many a manly man may want to consume.  Another solution is to work in some "transition" meats.  There are some decent "fake" meats (made from tofu and found in the health food section of your local grocery store), that even our kids said wasn't too bad.  A third, and highly desirable way is to find some good vegan cookbooks or websites and let him see how good meatless can be.  I've been experimenting with recipes in The Forks Over Knives Cookbook.  I've heard good things about The Engine 2 Diet also.  There are a ton of good cookbooks out there... Google it!  Also, here and here are a couple of meatless websites with tons of recipes to get you going.
• ...my wife, who insists on seafood and caviar?"  (Same as above answer for the husband.  And unless you catch it yourself, it's really expensive.)
• ...my kids, who can't live without hot dogs and chicken nuggets and pepperoni pizza?"  They might think they'll die without those things, but they won't.  Try those tofu meat substitutes from your health food section of the grocery store.  And find some great meatless recipes they like.  And a Costco hot dog once in a while won't kill them.
• ...being a guest in someone's home who is serving BBQ steaks?"  My advice to you is:  eat it and enjoy, knowing that this is an offering of love from your host.  It's what you do 90% of the time that will make you.  In the remaining 10% is freedom.  Just don't abuse that freedom to the point of getting away from your healthiest you.
• ...Thanksgiving and Christmas?"  As I mentioned in a previous post, turkey and ham are holiday foods to me.  But just for that day.  Don't undo the good you've been doing.  If you've weaned yourself off meat, I'd bet that you won't feel great after indulging, so be prepared.

I have no axe to grind.  I'm not being paid off by some vast vegan conspiracy (though I wouldn't mind the money).  I'm not a doctor, and I don't play one on TV.  I'm just doing a lot of research and, overwhelmingly, this is what I'm finding.  

How Then Shall We Now Eat?

Alaska, where I live, is known for its world-class fishing and hunting.  Look at these gorgeous specimens:

Gorgeous specimen, wouldn't you agree?

Meat is plentiful here, no doubt about it.  There is also a bit of an expectation that any reasonable red-blooded Alaskan should be out there stalking his next meal.  If our nation experienced some type of national disaster where our food supply was cut off, we could survive very well here.  There is an abundance of animal food in the water and on the land, as well as berries and fresh water.  I kind of like knowing that, even though I'm not really a big meat-eater.

But scientific studies show that we don't need animal protein to survive.  In fact, animal protein just may be much of what ails us (see my previous post for more on this).  It has been indicated in numerous studies that diets high in consumption of animal products (meat, dairy, eggs - even the organic stuff) contribute to an array of illnesses, including many cancers, heart disease, diabetes and osteoporosis.  Netflix has an intriguing movie called Forks Over Knives, which details the massive China Study (there is a fabulous book by the same name).  I highly, Highly, HIGHLY recommend it.

So here I am, an Alaskan not eating meat.  Does that mean I will never eat meat?  No.  Once in a blue moon I may have some.  My husband makes some pretty killer halibut tacos for guests, and I partake in those.  I can't do Thanksgiving without turkey, nor Christmas without ham.  And if I am a guest in someone's home, I'll gladly eat whatever meat dish is set before me, with thankfulness and gratefulness... for I believe that is better for my health than obstaining, only to offend someone I care about.

Some of you have been asking what a meat- and dairy-free eating plan can look like.  Your day-to-day eating can look something like this (several options listed for each meal)...

BREAKFAST:
fruit smoothie (with kale or spinach thrown in for good measure); fresh fruit; oatmeal with applesauce, walnuts and raisins; potatoes and tomatoes (baked dish); French toast on whole grain bread; spelt flour waffles with berry topping; pumpkin pancakes; cooked yam and crushed pineapple blended together (affectionately called "yam yum" in our house)

LUNCH:
big garden salad; pita sandwich stuffed with garbanzos and sprouts; black bean burritos; vegetarian chili; lentil vegetable soup; veggie burgers; quinoa, corn and black bean salad; five bean salad; roasted veggies; cucumber salad

SNACKS:
homemade granola bars; handful of nuts; fresh fruit; crisp veggies with hummus; fruit smoothie; multigrain chips

SUPPER:
big garden salad; roasted veggies on a bed of quinoa; taco salad with beans; pumpkin/corn chowder; cabbage soup; lentil stew; stir fry on brown rice; whole wheat or quinoa spaghetti noodles with marinara sauce (add mushrooms, kidney beans and corn)

For those who simply aren't ready to give up a meaty taste, there are several decent tofu meat substitutes (sorry, no picture of someone hunting the elusive tofu).  These can be used in wherever you would otherwise used ground meat.

A caution:  be careful not to add high amounts of dressings or oil (even "good" oils - they are still high in fat) or large amounts of refined grains (breads, pastas, cereals).  These require a large insulin spike and can send your blood sugars into a tailspin, leaving you feeling foggy and/or irritable a half-hour after eating.

Costco, good ol' Costco, sells some of our favorite staples.  We buy massive amounts of frozen fruit and fresh fruit (for smoothies or general gnoshing), fresh veggies (for our big salads, munching, or roasting), oatmeal, and some interesting vegetarian quick meals to put over a bed of rice (be careful, though, as these tend to be high in sodium and/or fat).

Here are some basic principles:

• Fresh, raw fruits and veggies offer the most nutrition and disease-fighting phytochemicals.
• The more raw, the merrier!
• Cooking kills life-giving enzymes in fruits and veggies, so limit cooked foods to about 10-15% of what you eat.
• A BIG garden salad (lettuce or spinach, broccoli, cauliflower, tomatoes, cucumbers, mushrooms, peppers...) is a good way to start lunch and/or dinner.  Don't kill the benefits with gobs of greasy dressing.
• Beware of serving sizes on non-raw foods.  Dressings, whole grain breads, oatmeal, brown rice, etc. can pack a lot of calories, even in small servings.
• "Crowd out" the less nutritious foods by first eating foods with high nutrient density (like those gorgeous salads).  Fill up on the healthy, and you'll be less likely to eat the unhealthy.
• You're not denying yourself something, you're giving your body what it needs to thrive.
• When you feed your body what it needs, your cravings will diminish (I couldn't believe it either, but it's true!!).
• Go through your kitchen and throw away the low nutrient density foods (it's okay, really).  Get rid of the things that trip you up.
• Refined sugar greatly lowers your immune system and your body's ability to fight sickness.
• It's what you do 90% of the time that will make you.  Allow yourself that 10% of freedom.  But don't use your freedom to indulge in junk that will make you feel bad or sick.

And in closing, here and here and here are some websites abounding in meat- and dairy-free recipes.

Happy eating!