Month: October 2016

The love/hate relationship with exercise

I know there is this word that lingers in your mind, and gets stuck in your mouth. The thought of it makes you tired, hungry, or possibly feel like you need a bathroom break. It strikes some as a challenge, others as a hurdle. To a few, an obsession. What is this thing that strikes many is such different ways. It is exercise. It is amazing for what it is, but let’s face it, no one absolutely loves to exercise. There may be a love of the results, a love and addiction to how it makes you feel, but the actual act can send many to feelings of negativity, discouragement, and failure. In my case, even a nap or watching a mindless show on Bravo seems more appealing. In all honesty, sometimes those types of things do win. But for the most part, exercise in some way, shape, or form is a part of my normal routine. I am going to tell you, it is how I approach exercise that is the key.

Mental preparation. I think the best thing to do is…just DO and leave the thinking for afterwards. Once I put my youngest down for a nap, I change into my workout clothes before I can even talk myself out of it.  If I based it on how I felt in that moment, the workout would probably never happen.  I have a million other things to do, but I have come to see this part of my day as one of the most important.  I tell my girls, this is how mommy takes care of herself, so that I can better take care of them. When I am done, I LIVE in that moment.  It is a moment when I feel such clarity. Such strength. Such happiness. Focus on those feelings, and tomorrow you may want more.

Incorporate moving your body into your “normal” routine.  I think this is one area I am the most successful at in terms of living a healthy lifestyle. I always find time, no matter what.  It isn’t…I don’t have time today, it is…when is it happening today?  Don’t leave it as something that can be easily disregarded, but something that can be checked off your “will do” list for the day. I am definitely not a morning person. I wish I was, but it will never be me.  So I have discovered how to make living like this realistic and practical.  If I didn’t find time earlier, sometimes it happens at 10pm.  It is a part of my day that I do not push aside. I always make it work.

Make it a part of your life, and make it yours. No one can tell you what is going to work for you and your body.  To find happiness in this area of life, I suggest trying many things.  Identify what are your “likes” and “dislikes” are relating to moving your body.  For instance, hiking and trail running have become such a love of mine, and it took me 28 years to discover.  I find when I am on a trail, soaking in the air, the sunshine, and nature, time passes, and suddenly I have moved my body for hours. I don’t even think about the fact that I am working out. It is my happy place.  I encourage you to find something like that too. Take away the monotony and struggles, and just focus on how you can take care of your mind, heart, and body, while hopefully sweating a little…

Overcoming hurdles.  Let’s face it. Life is full of them. I can’t preach anything on this subject, because these are so vast, and so personal. One persons battles in life can never be understood by another.  I won’t even try to pass on generic sentiments and words of encouragement.  I can say this…exercise has become my therapy and my release.  I have become addicted and obsessed to the “high” it gives me. One important and influential observation I have made after years of interactions with people hiking, biking, and running on the trails, is that they are the most friendly and appear the most happy. In fact, some will even stop to chat and only provide words of encouragement and positivity. I wish these types of thing happened everywhere! It is because they are out there, taking care of their whole selves. They took time to focus on moving their body, and as a result are constantly getting bombarded by the positive feelings of working out. When you keep feeling that rush, it will transfer into your life, and you won’t want it to stop.  Exercise is a drug…and I encourage you to get addicted.

Strong mind. Strong heart. Strong body.

Val

Smell that cool air?!?!

If you have seen me anywhere recently, you would likely witness me soaking up each and every minute of the changing scenery, and letting the smell of decaying leaves fill my lungs. Why?!? I am trying to taste, smell, and feel fall. I also may be trying to see if I can smell the snow…which in Colorado, could come any day now. But back to my body’s attempt to totally absorb the feelings of fall… To me, fall brings the greatest feelings of change.  It is back-to-school, back to routine, and time to reassess the direction we are heading in the coming year. I personally love change.  In fact, I thrive off of it.  So for me, this is a time of personal growth.  I feel so refreshed when I tackle a project around the house and try to get our lives more organized, but I also love the feeling of looking for new foods to entice my interests.

We love going to restaurants, and living in a city like Denver, we have become spoiled.  “Fast food” restaurants have been replaced by foods with fresh, local, ingredients. The menus are often seasonal, as they present fruits and vegetables that are, get this…grown in season! There is so much “Colorado pride,” and with that is pride in the food grown here, supporting local farmers and our home economy.

I am not going to preach anything about GMO’s, organic, or make anyone feel guilty if they just cringe at the site of a vegetable (Hey, if you ate a fruit or vegetable today, and drank a good amount of water, way to go).  What I have found through the years is that everyone needs to change how they appreciate food. Food should be an experience.  Each bite should entice the senses.  If you are consuming something without flavor or substance…it is probably not real and lacks nutrition! Why monotonously consume a bag of chips while you sit in front of the television.  If you are craving something like that, have a few, enjoy them, appreciate it for what it is, and move on. Find foods that bring flavor and interest to your palate. That doesn’t mean it needs to be full of spices, sauces, or additives, it merely needs to be full of foods! Every meal I make, I throw in as many grains and vegetables I can. In fact, most of my cooking revolves around healthy oils, some flavor packed spices, and himalayan pink salt…simple as that.

I have taught my girls to see, taste, and recognize what is in their meals, instead of try to mask or hide it.  They get flavors from the actual ingredients. Believe me, they don’t love everything, and my two-year-old may spit out a thing or two.  But my five-year-old asks for her sandwiches in her lunch to have tomato and spinach on them. Her favorites “sides” right now are fresh cucumber, and she even loves salad. This took a lot of time, but eventually her palate formed into something open and welcoming to new tastes and flavors.  It took a lot of effort and persistence, by giving her everything and anything, but it was worth it. To me this is proof that if a child can learn to love “healthy” and fresh foods, an adult can too.

So my challenge now is not to present an idea that you need to go out and buy every weird fruit and vegetable in the grocery store. It is to take a meal you enjoy, and fill it with good things. I am definitely not a Martha Stewart, or a domesticated goddess.  If you came to my house, I would not be baking, nor making homemade holiday decorations. I will not open a page that includes ‘Pinterest.com’ in the web address. I never know what I am making for dinner until 5pm, and it is a rush to the pantry for ideas.  I just stock my fridge and pantry with GOOD food. Real food.  My reasoning behind gravitating towards natural and preferably organic items is that I like fresh food, and I want my food to taste like it should.  For example, we eat frozen pizza often, and I am proud of it. Many meals of my week include various formulations of veggie burgers and french fries, pasta, and quinoa.  However, I take those meals and add lots of healthy fillers. I basically prefer my meals to have the basis of someone who is a vegetarian or vegan, but every once in awhile, I throw in some meat (In fact, some of my favorite restaurants are vegetarian or vegan).  My gluten free frozen pizza night, includes throwing toppings of fresh avocado, and spinach or kale on top. Then we eat it with our hands like a pizza sandwich.  It is so delicious and more filling. My veggie burgers are topped with any vegetable I have left in the fridge. Either fresh, or sautéed on the stove with oil.  I often prepare my french fries fresh from potatoes, mixed with olive oil and an assortment of spices (Almost all taste great. So don’t shy away! Paprika and turmeric add a great kick), and pink himalayan salt. When the fries are fresh out of the oven, I often toss them with fresh parmesan cheese.  The pasta I commonly make is created with a base of many variations of vegetables.  If the girl’s don’t like it, at least they tasted it, and in the future may grow to love it. Additionally, I am always roasting vegetables.  It is difficult and often expensive to constantly be running to the grocery store to stock up on fresh vegetables, so I keep many variations of frozen ingredients in our freezer. As I walk down the grocery aisle, I fill my cart with frozen veggies of every shape and color, so no matter what I make, I probably have something that will work. It is also cheaper than the produce aisle, and the vegetables are frozen at the peak of freshness and maturity, therefore maintaining the nutrition and flavor. Often times I just toss them with oil and salt, and put them in the oven until crispy.  It is delicious, and makes any vegetable taste more appetizing…most of the time…

This simple change is just to create awareness with what you are eating. Make it an unforgettable experience. Fill it with color, tastes, and flavors. Love food. Enjoy it. Make it about living. Smell that air?!?! It is time to make a change.

Strong mind. Strong heart. Strong body.

Val

Forget the soda…pass the kombucha.

Anyone who knows me personally, knows I am addicted to kombucha.  I have at least one a day, and we never run out in our home.  In fact, my husband has his beer fridge, and now I have my kombucha fridge.  To me, that cold, glass bottle holds so much goodness, and when you realize all it has to offer, you may want to get addicted too.

Kombucha is actually fermented tea. It can be made at home using a “colony of bacteria and yeast,” also know as a SCOBY or “mother.”  Although, be wary of any type of home brews, as there has been health risks related to contamination.  I purchase mine at Whole Foods, Target, and most health food stores. My favorite being: G.T.’s, Clearly Kombucha, High Country Kombucha, and Happy Leaf Kombucha; due to the fact that they tend to have a high amount of kombucha and a small amount of juice and added ingredients.  With any brand, check the ingredients, and be cautious of any formulations that contain high amounts of sugar (I would aim for less than 10 grams, preferably less than 4 grams).

This beverage has actually been around for 2,000 years, and the ancient Chinese called it the “Immortal Health Elixir.” Although it has newly risen in popularity in the United States, Germany and Russia have been relishing in it’s health benefits for over a century. Regions of these respective countries were seemingly void of cancer, and they found that it correlated to that area’s high consumption of kombucha. I am in no way saying that if you drink kombucha you will not get cancer. I really wish it was that simple.  However, there is information out there that some people and/or cultures, believe it does have some substantial health properties that allow the body function at a higher state and it could be related to their kombucha drinking. So I will continue to reach for the kombucha just in case.

Another great thing is due to the process of fermentation, kombucha becomes carbonated (hence the soda replacement), and contains b-vitamins, enzymes, vinegar, and probiotics. Because of this composition of ingredients, there are claims that it can improve digestion and provide immune support (probiotics and enzymes), increase energy (b-vitamins), aid in cleansing and detoxification (vinegar), along with what was stated previously, possible cancer prevention.

I recently talked to a Vietnam vet who said, “I have been smoking cigars since I was 12, and drinking whisky since I was 13, and I outlived two doctors who told me to stop.” This in itself shows that nothing is perfect in making healthy choices, and the route to maintaining a healthy lifestyle is often skewed and full of misinformation.  But before you throw all of this health stuff to the curb, I am just emphasizing to not make it stressful. Keep it realistic, and don’t compare yourself to anyone else.  I drink kombucha daily, and it will stay a part of my life because I love it. Find what you love and what makes you better, and stick with it. But keep in mind, the studies are lacking in the whisky and cigar combo…and to be honest…the guy looked terrible…

Strong mind. Strong heart. Strong body.

Val

The problem with America…gut health

I will tell you what one of my favorite words is…POOP!  It is a part of my every day conversations, and I feel like it should be.  The first question I would hope every doctor would ask is…”Do you poop every day?” The goals I have for my children include: that they are kind to everyone, they are happy most of every day, and that they poop often. I will be frank…I poop every time I eat, about 4 times a day.  Too much information for you?!?! Get over it, and start paying attention to what is going on in your own bathroom.

More and more things are coming out about poor health, and the link to gut flora (the good bugs that live there).  A combination of processed foods and stress have created a change in the flora that live in our digestive tracts, and things grow that should not.  Unfortunately, it is difficult to adequately test gut flora in a normal office visit, so let’s focus our attention on how we can attempt to fix it.

The most recent studies have shown links between gut flora and depression. Mental health has skyrocketed around the world, and children are being diagnosed with depression at younger and younger ages.  I am not placing the blame all on the gut, however I think focusing on keeping such a large organ healthy, should always be a priority.  Researchers are in the early stages of pinpointing beneficial bugs that can be used in the treatment of depression and anxiety.  They are called psychobiotics.  These studies have found that when people used these psychobiotics daily for a month, they more calmly reacted to stress, and reported reductions in their depression and anxiety. This is related to findings that the brain and gut strongly communicate, and research has suggested that probiotics tell the brain to secrete oxytocin and serotonin that make you feel relaxed and happy.

Another major issue related to an unhealthy gut involves your immune system. In fact, 70 percent of the cells that are in charge of your immunity, lie in the lining of your digestive tract. A big part of it’s functioning is related to how well it is able to rid of your body’s toxins.  Unfortunately, due to chronic poor eating, and the lack of beneficial flora, those toxins are not going to be excreted properly, thus affecting your immune system. Therefore, people’s health can be greatly affected by something they are completely unaware of.

Immunity and mental health are areas everyone should find extremely important for daily living and a quality life. Therefore probiotics and gut health should be a priority.  To change your gut, and stress the re-establishment of beneficial bugs, it is important to focus on clean eating, and foods high in probiotics.  For instance, the basis of all diets should be fruits and vegetables, along with whole grains. This will increase fiber intake and help the good bugs do their job. It is also important to focus on fermented foods such as yogurt, sauerkraut, kefir, and kimichi.  I am honestly not a huge fan of any of those foods, so I take a high quality probiotic daily, and drink lots of kombucha and apple cider vinegar.

If you were to take any form of supplements, I would highly suggest investing in a quality probiotic. It is so important to your health, and a probiotic will never be a waste of money (unlike other supplements, where benefits are often unclear). Look for ones that say “live active cultures,” which in most health food stores, are found in the refrigeration section of the supplement aisles.  I have been taking one with 100 billion cultures, and it has been amazing for my body and my digestion.  I have not been sick in years, and I largely believe it is due to my attention to my gut.  My girls also take probiotics daily, and even as babies, were given probiotic powder in their milk.

With all of the healthy things I have incorporated into my daily lifestyle, I really do live off a basis of how amazing our bodies can function if we allow it to.  Anatomy and pathophysiology were my passion in nursing school, and I really focus on incorporating a simple approach…your body wasn’t made to handle things that are not wholesome and real.  So try your best to eat, drink, and move in a way your body needs and desires.  It is the only body you have. Treat it well, and it will treat you well.

Strong mind. Strong heart. Strong body.

Val