Menu Monday ... And Another 30!

 Yes, I did complete another 30-minute "run" this morning,

but 30 refers to 30 different plants each week.

I have been reading a few different health books recently 

(Whole Body Reset and Forever Strong)

and they both are stressing a little more protein and 30 different plants a week.

Maybe that seems crazy - but the protein is needed to prevent muscle loss as one ages

and the plants help to keep the gut healthy.

So we have been trying to keep a variety of plants in the diet.

Quinoa, rice, potatoes, sweet potatoes

red pepper, yellow pepper, green pepper (yes, each pepper has different health benefits)

blueberries, strawberries, blackberries,

broccoli, radish, cucumber,

apples, peaches, bananas, grapes, cherries

chickpeas, lentils, black beans, navy beans

cucumber, tomato, carrot, celery

avocado, artichoke hearts, 

spinach, spring mix, sprouts ...

There's 31 without too much effort.

Challenge yourself this week - 

even coffee counts and herbs too!

Our lunch on Saturday knocked quite a few off the list.

We tried a "new to us" restaurant in the middle of our Saturday walk.

We also enjoyed their beautiful patio.

My bowl had quinoa, carrot, sweet potato, zucchini, summer squash, avocado, broccoli, cauliflower, greens and lemon tahini dressing.

That's at least 11 in one bowl!

This week's menu:

Fast Food Friday:  BLT's and Strawberry Milkshakes

Saturday AM: Smoothies and Seven Sundays Sunflower Cocoa Cereal

Saturday Lunch:  New Restaurant Burger & Bowl

Saturday Dinner:  Red Lentil Pasta, Sauce and Italian Sausage

Sunday AM:  Smoothies

Sunday Lunch:  Leftover Pasta

Sunday Dinner:  Eggs, turkey sausage and toast

Monday AM:  Smoothies

Monday lunch:  Quinoa Deli Salad

Monday Dinner:  Grilled Chicken and Broccoli Salad

Tuesday AM:  Smoothies

Tuesday Lunch:  Chef Salad with leftover grilled chicken

Tuesday Dinner:  Salmon, rice, Asparagus

Wednesday AM:  Smoothies

Wednesday Lunch:  Salad with chicken tenders and eggs

Wednesday Dinner:  Eggs, Turkey Sausage, Toast

Thursday AM:  Smoothies

Thursday Lunch:  Green goddess Salad with shrimp

    Thursday Dinner:  Beans and Rice

Friday AM:  Smoothies

Friday Lunch:  Perfect Burger or Sardines

What's 30 Minutes?

30 Minutes!

It can be a "lifetime" or it can be a "blink of an eye."

To me, public speaking for 30 minutes is a lifetime (at least in front of adults).

To me, 30 minutes of extra sleep can be a lifesaver.

30 minutes can be the time it takes to make a batch of muffins.

30 minutes can be all it takes to burn dinner.

30 minutes can be one encouraging podcast.

This week, I reached the final "week" of the couch-2-5K program for the 3rd or 4th time.

This week, 30 minutes meant 30 minutes of jogging/running with no stops.

I don't think I ran quite a 5K in that time,

but I did succeed in sticking with it.

30 minutes this week is meeting a goal.

30 minutes is an investment in my health.

And if you are interested in the challenge,

I recommend the "Just Run" app.

It is just that:

It starts at week one with simple intervals

and works to week 9 with a 30-minute run.

The app includes no music, just a simple timer and a voice to tell you when to walk or run!

Habit Stacking

 I have read or listened to quite a few books on Habits.

A disciplined life that accomplishes what needs to be done relies on habits.

Many of these books include the idea of habit stacking.

Link habits together to make new habits.

One habit that I work on is water drinking.

Common thought says that you drink half of your weight in ounces of water.

That's a lot of water for some of us!

I found that I could get through the morning with hardly a sip and then had to drink a lot before bed - 

not a great idea!

So, I needed a way to get started first thing in the morning.

In comes habit stacking.

My personal Bible study is typically between 6-7 in the morning.

That is a habit that is regular and reliable.

Perfect - lets get 24 oz down before breakfast.

So I habit stack.

Typically I read at least 4 chapters in the Bible.

After every chapter, I take 10-12 sips.

By the time I close in prayer, my first cup (24 oz)  is done.

If all else fails, I have started well.

Water is crucial in your diet - 

yes, other fluids can hydrate, but none are as great as water.

It keeps the digestive tract moving,

it cleans the kidneys,

it keeps the brain clear,

it keeps your joints moving clearly,

it helps control blood pressure,

it helps carry nutrition and oxygen in the body,

it helps in body temperature regulation.

But It's A Healthy Fat ...

I am a child of the 80's and definitely remember the "no fat" and "low fat" labels of that decade.

The increase in heart problems in America led to a reaction to remove all fat from our diets in order to be "healthy."

Unfortunately, the experts were wrong.

It is good to avoid or limit saturated fats in the form of beef and bacon,

It is good to avoid transfats in packaged treats.

It is good not to overdo it with butter and cheese.

Moderation is always authorized.

But - there are actually HEALTHY fats.

Olives, nuts, seeds, olive oil, avocado, fish ... all full of healthy fats.

These powerhouses are also high in calories and can easily be overeaten if not careful,

but their healthy fats have so many benefits.

Creaky joints? - lubricate them by drinking water and eating healthy fats

Mind a little foggy? - clear it with some healthy fats and boost your mood while you are at it

Cholesterol levels unbalanced? - need to regulate LDL, HDL and triglycerides? - yep, healthy fats will lower LDL and triglycerides and raise HDL

Prediabetic? - manage blood sugar with those healthy fats

Tummy trouble?  70 percent of the immune system is in the gut and healthy fats (especially plant based fats) feed the good bacteria in the stomach and help the stomach do what it is supposed to - break down foods, absorb nutrients, and fight infection

Struggling with overeating? - healthy fats keep you satisfied for longer

Not sleeping well? - healthy fats may improve sleep

Fighting inflammation (allergies, arthritis, frequent sickness, aches and pains)? - healthy fats can help

Struggling with a slowing metabolism?  - again, try a healthy fat to fuel it properly

The low-fat craze might have been a good idea,

EXCEPT that we still wanted our food to taste good.

So, out came the fat, and in went the fillers and sugar!

I prefer to go for some valuable healthy fats.

In fact, today I made some avocado pudding/mousse.

It is DELICIOUS and full of healthy fats and fiber.

It also can be made with more natural sugars (I chose maple syrup)

The pudding is just mashed avocado, cocoa powder, and maple syrup.

If you wanted a little more protein, you could serve it with a dollop of peanut butter.

Or if you need some extra antioxidants,

sprinkle some berries on top.

Two possible recipes:

https://detoxinista.com/detox-choco-cado-pudding/

https://chocolatecoveredkatie.com/avocado-chocolate-mousse-vegan-healthy/

The recipes call for blenders or food processors,

but if your avocados are ripe, a fork should do the trick.

I recently added a little food processor to my arsenal and it works GREAT for this little treat!

A Public Service Announcement

 Usually, I research EVERYTHING.

It is easy enough to GOOGLE anything and everything,

but sometimes, I just figure that I will trust the experts.

Sometimes, you need to do your own research.

Because we have known so many people who needed blood transfusions,

hubby and I like to donate blood regularly.

Last year, we finally got into a rhythm and were donating almost as often as the Red Cross would let us - about every 8 weeks!

In 7 months, we gave 4 times.

I recently went to the doctor and discovered that I had some very odd blood work.

I had not recuperated from my last giving.

Though not anemic, I was super close

And my oxygen carriers were small and pale.

With a few clicks on the computer,

I found that it is actually recommended that men wait 12 weeks between donations,

and that women wait 16 weeks between donations.

OOPS!

So there is your public service announcement.

Unless you are one of the 1 in 300 who make extra iron,

you may want to ignore some of the Red Cross calls to schedule your donation and give yourself a little extra time to recover.

I know I sure will!

And yes, I am following my own blog advice on building Iron.

Plenty of green leafy veggies, lots of beans, "brown cows," and lots of fish and chicken!

And for awhile, I will make sure that my daily multivitamin has iron.

We Didn't Forget to Celebrate

 As all faithful readers know,

Saturday was "Donut Day" here.

22 years ago, hubby and I shared our first date at an Italian bakery in Latham, NY.

Since then, we have celebrated each anniversary in February with a donut or two.

Sometimes, I wish that first date had been a bit healthier ... but we have made adjustments as necessary.

Donuts from the freezer section

homemade donuts

Benny's Donuts - Corvallis, OR

Groovy Gus Mini Donuts - Bowling Green, KY

Hubby was actually working out of town on Friday and Saturday.

It seems that the National Farm Machinery Show in Louisvills has slated "Donut Day" each year as one of their show dates (I guess they are not faithful readers).

I did join him at the show on Saturday afternoon with a lunch salad in hand.

He wrapped up his responsibilities around 6 pm and we headed for home.

We arrived home around 8 pm ready to clean up and relax.

Not to miss the celebration,

I prepared the "Donuts."

Due to the lateness of the evening

and some health needs,

the donuts got REALLY healthy this year.

This year, they were apple ring donuts drizzled with almond butter.

Hubby's had a drizzle of chocolate syrup too.

A couple of the "donuts" even had some unsweetened coconut flake sprinkles!

There is always a way to remember the special events.

Life may get busy.

Diets may change.

Don't forget to celebrate the ones you love!

Flashbacks

 This past week was like a "flashback" for me.

About this time last year, I joined hubby in Orlando, FL while he had training.

When his plans were being made this year,

there were some events in my future that had not found a place on the calendar yet so I stayed home.

So for 4 1/2 days, I was reminded of my days as a military wife.

The days were long and quiet.

I did get a lot of cleaning, sorting, and "pitching" done.

I could be thankful for more communication than the "good ol' days."

I am so glad for cell phones!

And to greet hubby on his return this afternoon - 

a batch of cookies.

The blogger who gave me the recipe labels these the "Healthiest Cookies Ever!"

The ingredients were simple :

walnuts, dates, flax seed, water, vanilla, salt, baking soda, apple cider vinegar, and chocolate chips

Healthy fats, unprocessed sweeteners, fiber ... Wow!

I halved the chocolate chips (using only a 1/4 cup) as well as grinding them a bit in the food processor.

And I used "cocoa nibs" for missing half of the chocolate chips.

Hubby ate 4 as soon as he walked in the door.

Score one for wifey!

Now it is time to serve up the "Eat the Rainbow" Soup for dinner.

If you haven't tried it yet,

this might be a great week with the plunging temperatures!

Getting Ready to Give

It is the season of giving,

and hubby and I will do just that tomorrow.

We try to donate blood as often as we are allowed,

but we had taken a break during a time when we needed to stay strong

and a time when we tried to keep our ability to fight sickness at its peak.

Giving blood is easy, but it will leave us weak for a day or two.

The week we donate, I specifically tailor our eating toward increasing hemoglobin.

You cannot give if your count is too low.

We have never been turned away, but I don't want to start now.

So the week we donate, we avoid coffee and tea - 

both inhibit the absorption of iron.

This morning, I made my smoothie with both vitamin C oranges and iron-rich pea protein.

The vitamin C helps to absorb the iron.

I also included spinach for folate which increases hemoglobin production.

We enjoyed leftover cranberry meatballs as a grilled sandwich for lunch.

Meat is the best source of iron.

And then for supper,

I boiled up some turkey bones and made this Harvest Turkey Soup.

Instead of frozen spinach, I used Kale

and I threw in about a cup of lentils.

The turkey, lentils, and kale will all boost hemoglobin or iron levels

and the tomatoes have vitamin C for absorption.

It is a powerhouse soup that we will enjoy again for lunch tomorrow before giving blood.

Oh, and to drink for a snack today...

a brown cow ...

A glass of milk with blackstrap molasses in it. 

It is good hot or cold.

Oh - and we were thinking about the donation even on Christmas day.

We had a beautiful beet salad.

The raw beets were a beautiful color for Christmas Day!

Beets are known for increasing blood flow.

That's pretty helpful when you are trying to fill your bags during the donation.

Fun Discoveries

 The past 3 months have had a lot more travel for us than usual.

About half of the time, I was traveling by myself,

but hubby made about half of the trips with me.

On one of our last trips,

we were going to need to stop for dinner.

While many people wouldn't think twice about that,

with an allergy or two, it is not as easy as stopping at any Mcdonald's.

With a lot of travel, we have also tried to limit the stops to Chick-fil-A.

So on the last trip,

hubby asked me to look around a certain exit for a gluten-free pizza place.

Well, I looked and ran across something that I knew hubby would like even better.

The restaurant was called CoreLife Eatery.

It specialized in healthy eating and balanced nutrition.

Each dish had veggies and protein and grains.

There were probiotics and prebiotics.

The dressings were hand made.

So we stopped.

It was delicious.

I revamped an Asian-inspired Sesame Ginger Tofu bowl by switching the tofu to chicken.

Hubby had a bowl that had kimchi, cabbage, and Korean Chicken.

...and we splurged for special drinks.

I LOVED the Vanilla Cinnamon Apple Fig drink that tasted like apple pie in a glass.

Hubby tried a beet lemonade that was also very good AND beautiful.

See the beets, broccoli, kale, carrots

look at that beautiful beet lemonade

So ... if you are traveling or happen to live in a town with one of these establishments ...

give it a try.  (Yes, Vestal and Indy both have one!)

I recommend ordering online so that you can see all of the options for changes and substitutions ...

and definitely try the Vanilla Apple Fig drink!

Fill 'er up

 I challenged myself with the rainbow challenge.

It has caused me to drink more spinach!

It has caused me to grab a handful of crudites with any lunch

(a radish, a cherry tomato, a mini cucumber, a mini pepper, some baby carrots).

With just a few mini veggies - I can get most of my rainbow.

I started the challenge with a balance that leaned toward more fruit,

and ended up getting more and more veggies!

So how about some habit stacking?

Hopefully, you have been practicing the rainbow of fruits and vegetables

and it is becoming second nature.

Fruits and vegetables are a powerhouse of fiber.

The skin and seeds in the "rainbow" are great for the body!

How about looking for even more fiber?

Fiber boosts metabolism,

fiber lowers cholesterol and blood sugar,

fiber keeps things "moving",

fiber feeds healthy bacteria in the digestive tract boosting immunity and aiding digestion,

fiber keeps you full for longer (less snacking).

So start looking at your meals.

Are they empty?

What can you add to your fruits and vegetables?

How about some oatmeal or granola for breakfast?

Whole wheat bread or even sprouted grains for a sandwich?

Corn tortilla chips instead of potato chips? 

(neither is stellar, but the tortilla chips have more fiber)

Brown rice instead of white rice?

A meal with beans at the core instead of meat?

Whole grain pasta and noodles instead of white pasta?

Could you throw brown rice or barley in a soup you are already making?

How about trying a new grain like quinoa or buckwheat?

What about sprinkling some ground flax on your yogurt or blending in your smoothie?

Try nuts on your yogurt or with your cereal or granola.

Taste the Rainbow

There are some people who can forget about eating.

Some folks don't feel hungry in the morning.

Some folks can get so busy that they forget to have lunch.

Not in our house ...

I just put another batch of Peach Blueberry muffins in the oven.

They complement a breakfast smoothie,

can be a healthy mid-afternoon snack,

or provide a breakfast on the go.

To me, food is a comfort,

it is social.

I suppose that is normal in our society.

I am trying to enjoy it more for its value to my life and health.

What is my food doing for me?

So while one of my siblings is assuming that my blog post today is about Skittles,

I am referring to a challenge to "Eat the Rainbow."

Each color in our food provides different vitamins and minerals.

We do not eat all of the colors every day,

but we definitely try to throughout the week.

Yesterday was a travel day,

so I didn't do too well on my colors.

I got red - strawberries (on my peanut butter sandwich) and an apple

orange - pumpkin in my gingerbread muffins

green - peas in my soup (they weren't in the recipe - but they were so good)

white - onion and potato in my soup

Today I did much better

red - strawberries (smoothie), red pepper (casserole), tomato (on casserole), raspberries (just a snack)

orange - orange juice in smoothie (whole fruit would be better)

yellow - lemon (drink at lunch), ginger (drink at lunch)

green - spinach (drink at lunch), green pepper (sauteed on hummus sandwich), zucchini (casserole)

avocado (on casserole)

blue - blueberries (smoothie)

purple - onion (sauteed on hummus sandwich)

white - onion (casserole)

So here is how I got them today:

Morning smoothie

1/2 c oj

1/2 c almond milk

3 oz tofu

1/3 c oatmeal

1 scoop coconut protein

1 cup blend of blueberries and strawberries

Lemon drink (for 2)

1 1/2 c water

a handful or two of spinach

1 lemon peeled

a squirt of honey

a squirt of ginger (I buy my ginger pureed in tubes)

Hummus Veggie Sandwich

toast

spread with hummus, any flavor

peppers and onions sauteed in olive oil sprinkled with italian seasoning and garlic salt

Green Chile Chicken Enchilada Quinoa Casserole

Are you up for the challenge?

Give it a try.

Let me know what colors you got today.

You can even give me a challenge of your own -

or wait for another challenge next week.

 

Lifestyle Medicine

 Many times, hubby and I are asked why we eat as we do,

why we walk as much as we do,

why our life is rigidly structured

After a time away,

I am reminded that sometimes a healthy lifestyle is the best medicine.

Medicine is sometimes necessary,

but there are many health struggles that are helped by routine, diet, and exercise.

It is hard to be away from my kitchen and exercise habits.

Following our NY trip, I was tired, stiff, anxious, and moody.

I was so glad to get home to the things that make me feel great.

I am glad to be back to my comfy bed and restful room.

I am glad to be back to the couch where I do my morning Bible reading.

I am glad to be back to a schedule where I can make time for walking, running, or strength training.

I am glad to be back to my Vitamix to make nutrient-packed smoothies.

I am glad to be back to a refrigerator full of dark greens and veggies.

And what smoothie did I make first?

This has become a regular for breakfast.

3/4 c Greek yogurt (plain, no added sugar)

3/4 c orange juice

3/4 c frozen strawberries

1/3 c rolled oats

1 scoop coconut protein powder (again no sugar)

And then for lunch ...

Tuna, white bean, and dill salad

and 

a green drink

1 c water

1/2 lemon

1 or 2 handfuls of spinach

a squirt or two of pureed ginger

honey to taste

I am feeling much better today after being back to some "lifestyle medicine."

A New and Different Challenge

I had returned to the Couch 2 5K program when I was feeling the need to get my stamina back after my time in a cast.

It was going well.

I spent as long as I wanted on each "week" of the plan and I was progressing.

And then a new opportunity came along.

It was another running training program.

This one came with even more variety and with an app that did the timing for me.

I had looked at it many times, but could not justify the price.

BUT!

They had a brief promo.

If I could run or walk 26 miles in the length of my enrollment,

they would give me the cost of my program back.

I can walk 26 miles in a week - 

surely I could do it in 6 months!

So I enrolled,

and I am enjoying the new program and challenge.

And yes, 

I have earned my program cost back!

I am thankful for the opportunity and for the promotion that allowed me to try the app for free.

By the way, the app is Joggo.

Inhale, Exhale

 The sickness that I thought I was avoiding caught me.

I spent last week just doing the basics.

The days were spent with tissues and coughdrops;

the nights were spent with Nyquil and more tissues.

We finally seem to be turning the corner.

And on this beautiful spring day,

It was good to be able to breathe!

While I cleaned, the windows were open with the fresh air blowing in after a brutal storm on Friday.

Then the air was scented with grass as I mowed the lawn for the first time this season.

And the garage smells of cedar planks - 

for hubby made me some LARGE outdoor planters on Saturday that are waiting to be stained.

And ... it was "good" to be back to running today after 2 weeks off - 

running goes much better when one can breathe.

Additional Help

I am always thankful for additional help.

It may be hubby helping me finish the supper dishes.

It may be an extra hand putting a meal together.

It may be an encouraging word or example that makes me push harder.

I am now 3 1/2 months from surgery.

My wrist is much better.

It is still often very stiff,

but does not inhibit very many activities anymore.

I am still doing rehab every day using exercises recommended online,

but I thought that I might need something more to push my progress.

For the cost of one visit to the rehab center,

I enrolled in 2 months of online instruction.

It is not personal,

but it has progressive exercises that are pushing my motion and strength further.

Currently, I am on week 3 and feel that the scar tissue is breaking down more.

I am also preparing for an offertory in 2 weeks which is stretching for me.

I can tell that I am working new muscles,

because my hand and arm are sure worn out at the end of the day!

 

I Found My Happy Thought

 When Peter Pan found his happy thought ...

he could FLY!

Well, I must have found my happy thought,

because I drove myself to town for the first time in 11 weeks!

It was kind of exhilarating to be in the stores bustling before Christmas.

I enjoyed just wandering without feeling that I was holding anyone up.

Between living right in the city and then being a "cripple,"

I think I have had about 6 months off from driving this year!

And that means that I can drive myself to my final (I hope) checkup with the surgeon on Tuesday!

More Recovery Than A Wrist

 Other than the first 27 years of my life when I didn't know what a workout was,

I do not believe that I have ever had more than a week off from my workouts.

With surgery, splint, cast, and the first few weeks of wrist rehab,

I went 8-10 weeks without a really good workout.

Yes, I tried, but there was only so much I could do without jarring too much,

lifting too much,

or being in an unstable position.

On the Saturday after Thanksgiving,

hubby and I did our "Turkey Trot."

It was rough, but it was a start back into things.

We did 6 rounds of jog 2 minutes, and walk 2 minutes.

This week, I have started back at the beginning of the Couch 2 5K program.

The first week is a 60-second jog and a 90-second walk for 8 rounds.

I need to build my endurance and stamina back.

I also started back to more dedicated strength sessions instead of just cardio.

There is a bit of creativity involved to accommodate this weak, stiff wrist,

but it is good to be back.

I don't know how long the wrist rehab will take or how long it will be till I can use my 12 lb weights again,

but you have to start somewhere.

Right now I am rehabbing the wrist for 45 min to an hour 3-4 times a day.

I am "running" 3 times a week.

I am back to my workouts 5-6 days a week.

And when I am not rehabbing ...

there is the typical "woman's work."

But the house is fairly easy to keep in shape,

and I am keeping the meals simple and light after our holiday feasts.

By Degrees

For those who have been praying for my rehab progress ... thank you!

The prayers are working.

 I am one-week post cast removal.

I mentioned that day one was a big discouragement.

There was a daunting task before me.

Could I progress without professional therapy?

Would YouTube really be enough?

Hubby and I set a mark.

If I wasn't improving by Thanksgiving,

we would make an appointment at PT.

One lady on YouTube encouraged me over the weekend.

She documented her progress for the first two weeks post-cast.

And ... she showed her progress in one year.

She documented all of the exercises that I was doing

and suggested an app.

The app was a CLINOMETER!

Now I can monitor my progress ... by degrees.

My goal is to get to 90 degrees of flexion and extension.

So far the greatest flexion (palm down) I have seen is 60 degrees.

And the greatest extension (palm up) is 25 degrees.

The swelling continues to go down.

AND ... I did a weight workout with 2 lb weights today!

I also practiced on the organ on Sunday afternoon and plan to accompany the service Sunday am!

Two Sides of the Same Coin

 There is much excitement today.

The cast is off.

I have washed away most of the dead, dry skin on my arm.

The scar is looking better now that 4 more weeks have passed.

I can progress with phase 2 - REHAB!

Working on grip with therapy putty

And there is a little discouragement.

 I tried to prepare for what "stiffness" meant, but I fell far short.

It is as if my arm and hand are just fused together without a joint.

My range of motion is tiny, very tiny.

I have gained a little mobility as I worked on some exercises throughout today,

but it feels like a long road.

But, I have a great cheerleader who worked from home today 

and made the meals while I rested and exercised.

It is definitely ready for a rest tonight.

Preparation

 Only 3 days left ...

and I am preparing to REHAB.

I am accumulating my supplies,

planning my exercises,

and preparing mentally for how weak I may be

and how much time it may take to rehab.

"They" say 2 weeks for every 1 week in a cast.

And so I am preparing for that.

"They" also say pushups my not be comfortable for up to a year ...

well, maybe I am not mourning that one to much 😀