Continuing the spirit of Thanksgiving

We've made it through another holiday season and (almost) moved in to a new year. I hope the hustle and bustle of the season hasn't left you feeling too zapped of energy, happiness, or money. But in case it has, let's flashback to about 5 weeks ago. If memory isn't your strength - that was Thanksgiving. Pre-holiday parties, sweater contests, shopping, and baking.

I think Thanksgiving is the best holiday. It is a low stakes gathering of your family, or for us this year phamily (Josh thinks I can't spell, but that's for the close friends who are like family from this PhD training program - hence phamily). The whole idea is to take time away from routines, share each other's company and literally give thanks. Oh and of course eat delicious food - either traditional or less traditional - and probably watch football or play games.

Gobble Wobble 5k to kick of Thanksgiving morning

Who needs turkey when you have drunken chicken?

The cool thing about giving thanks is that science supports the power of gratitude. Studies have linked gratitude with improved sleep, increased energy levels, and increased self-esteem. A trial also found that those who kept a gratitude journal for 10 weeks were 25% happier than the group who did not keep a journal. Who wouldn't want to experience these changes? Be sure to click the link to learn more.

Instead of waiting for that one day a year, find some space for gratitude all year long. For some, that might be daily dose of gratitude. A few years ago I stumbled across a blog about the idea of daily gratitude. The blogger chose to take a photo each day of something she was grateful for - 365grateful. The result was a beautiful display of all the wonderful - big and small - things in this world. I attempted to do this with instagram but found some days it was tough to take a picture of what I wanted to describe (#failedresolution). You could keep a good old-fashioned, pen and paper journal or list. If you're more of a techy person, you might want to try out an app. Over this past year I've also added meditation to my regular practice. This provides another opportunity to reflect on all that you are grateful for.

For others, finding gratitude a couple times a week may be sufficient. Thank you notes are a great way to express gratitude. You can send them for a purpose (think a gift), but you could also send one just because. Who doesn't love to hear someone is thinking about them. You could also try any of the suggestions above, or you could try a happiness jar.

This was a new addition to our home this past year. It was fun to capture big and small moments. It was even more fun to re-read all the year's highlights on new year's eve. Essentially we got a third dose of gratitude (first was the actual experience, second was writing it down) and smiles of being reminded of small pleasures that would have otherwise been forgotten. Can we say 70-degree day in January?

I wish you a vibrant and healthy 2016 filled with lots of love and gratitude. Until next time :)

A bittersweet farewell

Sometimes you have sleepless nights. I’ve had many of those lately, but I don’t find it too distressing because it’s given me many chances to watch the colors of the sky change as the sun rises. On a few occasions I had the fortune of watching the sunrise in the mountains – absolutely stunning. It’s also given me time to process my thoughts, which I have a sneaky suspicion is what has caused all those sleepless nights.

Do you ever find it tough to know what exactly to say or write? Maybe it’s how to best approach your superior at work about an issue, maybe it’s telling your friend something they may not want to hear, maybe it’s sharing difficult personal news, or maybe it’s coming up with the ‘best’ way to share exciting changes in life. Life is full of opportunities to communicate, some more important to others. So how do you craft your message? When do you say it (or write it)? How do you say it? What if it comes out wrong? What if you don’t say it all?

I struggle with this all the time. But most recently I’ve struggled with what to say when it is the last time I get to talk with someone. That someone is Louie.

I’m fortunate to have had the time to think about this. Sometimes people are gone (whether from this earth or your life) all too soon. But I’m not sure that has made it any easier.

Let me take you back to the spring. Louie is my grandfather, and he was undergoing radiation treatment for cancer. Spring break rolled around, and I made a last minute decision to fly home for a quick 48 hours to help out my grandparents. I looked forward to getting a break from school and just hanging around their house, I had visions of having deep conversations about life and memories, but the reality was that he just didn’t have the energy to talk. And let’s be honest, I didn’t really know what to say. Only as I got in the car to head to the airport did I realize the potential significance of that moment. I drove through the rain with mistiness in my own eyes. What should I have said? What could I have said? Was that the list time I would see him or chat with him?

I’m more of a ‘do-er’ than a ‘say-er’. But living nearly 1,000 miles away can make it difficult to do anything that shows you care. I continued my weekly phone calls. Chatting with Louie was nearly impossible because the radiation had damaged his hearing. I still looked forward to those Monday evening phone calls because I knew my grandma would pass along all my mundane daily activities as well as the more exciting pepper of the week – like a conference in D.C. or Josh getting a new job.

My grandpa kicked cancer for a second time, so things seemed to be looking up. That is until the end of June. My mom was getting ready to head my way for a long weekend, and of course I had lots planned. A few days before the visit, I found out my grandpa had been transferred to in-home hospice care. The organization, employees, and volunteers have been a blessing of support and comfort for my family – most importantly my grandparents.

After sleeping on it, it was decided that plans needed to change and I needed to come home - probably to see and visit with Louie one last time. The 45 hours at home were amazing. Most everyone in the family (to my happy surprise) was able to make an appearance. We were loud, as usual, but I think all the noise and company was a nice change of pace for Joyce and Louie. We were afraid we would wear them out, but they were both in good spirits. We each got to spend a little time with Louie. Between naps he was alert, and when you thought he was napping, he was actually listening. He even let the cat out of the bag about a new baby joining our family in just a few months :)

The time to say goodbye crept up all too quickly, but for me that is probably for the better. You see I like to mull things over – you know revise, rewrite, revise, rewrite – before I commit or speak. However, now I’m seeing that some of that revision could censor out raw emotions or original thoughts. I chatted with him one last time about those seemingly mundane activities, but for someone who can no longer do those things, they aren’t boring at all. I kept it simple. I love you Lou. Oh and I’ll call you on Monday. He wished me safe travel like always.

At the airport, I felt sad. The rest of my family was still hanging out for the day at my sister’s swap meet for her boutique Meow. And I was headed home. On a delayed plane. To an empty house (Josh had summer camp). At least Emma would be there.

An airport can be a terribly lonely place. I remember standing in the middle of the walkway just staring at all the people, my eyes filled with tears. Once I realized I was blocking traffic, and thirsty, I headed to the seemingly endless Starbucks line. I was that lady with watery swollen eyes. I’m grateful to the sweet worker who gave my tea some catchy name I no longer remember.

Weeks passed and I had the fortune of chatting with Louie a few more times. The last time we ‘chatted’ was on his 88^th birthday. Louie passed away three days later. It was completely bittersweet but we know he is in good company at home with many of his loved ones who preceded him in death.

This past weekend we invited others to share in celebration and share stories of his life. And although this wasn’t the last time I will ‘talk’ to Louie, it symbolically was. Oddly enough I found it so easy to figure out what I wanted to say, and therapeutic to say it out loud.

Some of you may know our grandfather as Mr. Tiemann or Louis Tiemann, but to us he was just Louie. During our feisty teenage years we may have called him Lou-ass and as I matured I began to call him Lou. I couldn’t really tell you what he did for his professional career- although this morning I woke up thinking 2-dollar bills and silver dollars, it must have been something with money - or volunteer careers. And only after hearing all of you share your stories can I really appreciate the impact he had on his community and those who lived there. But I can tell you he was an engaged grandfather – the type who would check in regularly. And as he could no longer check in, we assumed the role of checking in on him and Joyce.

As his time on earth grew shorter, I started to reflect more on what will keep my memories vivid. And I discovered there are lots of seemingly small things that will keep his spirit alive each and every day. So I’d like to invite you to listen along as I share my thoughts with Louie:

Louie - I’ll miss you everyday, but I’ll think of you at 6:30 when Wheel of Fortune comes on, because I know it was your absolute favorite. If we were lucky we would get a quick shout out at the start of the show to check out what Vanna was wearing. Otherwise we knew not to call during that time because no one would answer.

I’ll think of you every time I wear shorts, which isn’t often, because you never wore them either.

I’ll think of you if I ever drink a Zima, because one time after mowing the lawn you put one back thinking it was flavored water.

I’ll notice birdhouses for sale or display - because those were your thing.

I’ll think of you any time I volunteer for the community or work to make it a better place because you continuously served on committees and worked to make your communities safer, more beautiful places. You instilled the drive and value for hard work in to our parents and that precious trait has been passed along to our generation.

I’ll continue not to litter because you taught me not to be a litterbug and to “Keep Belleville Beautiful”

When I listen to National Public Radio I’ll be reminded of the comforting low noise of talk radio in the house. Who knew I would grow to like it.

And if I get to hear a radio broadcast of the Cardinal game, I’ll know that you would be listening too. I’ll especially be reminded of those glorious summer nights in Sparta when you would be sitting on the porch and we would be playing outside or chasing after lightning bugs.

I’ll hold my plastic yard flamingo dear because for some odd reason that was your signature gift. Perhaps you got a deal as they were going out of stock – or out of style.

I’ll cherish those redbird twist and ties you brought out nearly every baseball post season because you had boxes on end. Surprisingly I was able to gift all of them away every time. But don’t worry I always saved one for me.

I’ll think of you on Sundays when Josh watches golf because us grandkids could never be sure if you were awake or asleep with that one eye half open. Even until the end we had to watch what we said in front of you, because we knew you heard every word.

I’ll think of you (and Joyce) whenever I do dinner and a show, because you showed us how it’s done. Kiddie cocktails and yummy food followed by the Muny or Looking Glass Playhouse.

I won’t eat sardines, but I’ll be reminded of your afternoon snacks (straight from the can) in Sparta when I see them. Although salty, they really bumped up your calcium, essential fatty acids, and vitamin D intake. Maybe I should give them a try…..or not.

I will strive to host theme parties filled with $5 eggs, games, costumes, belly dancing renditions of South Pacific, or midnight golf cart rides. Let’s be honest, you and Joyce hosted some of the best parties and sleepovers of our child and adulthood. We always had a great time with Louie and Joyce.

I can thank you and Joyce for instilling in to my dad the need to dress to impress or for success. There was a point when I wasn’t allowed to leave the house without a belt. But you were always dressed to impress, even when mowing the lawn – collared shirt, linen or khaki pants, and white leather shoes. You had a signature style, but I recently learned some of the papers perhaps didn’t always agree with your fashion sense. As for your seal of approval, we knew we really nailed it (fashion, hairstyles, or anything in life) if you gave us the stamp of “that’s hot”.

I’ll think of you every time I eat ice cream, especially vanilla with sprinkles, because I blame you for getting me hooked :)

I’ll think of you as I finish this training program, because you have been cheering me on all along. You always did.

And Louie I know you appreciated the love and care that Joyce provided you these last couple months. Watching the two of you from close and afar provided a true testament to commitment, partnership and unconditional love, and it has provided me a model for how to care for and treat others.

If you could have said a few words on your way out, I imagine they would have involved an endearing “Gotta Go” and perhaps a little wave.

And so Louie, while all of these things will remind me (us) of you, mostly we’ll think of you just because.

We love you Lou.

The selfie stick came in handy for a group shot.

 Life is perfectly imperfect. So if you’re finding trouble with words, for whatever reason, push yourself to go for it. We humans opt not to take that risk for fear of rejection, causing others discomfort or feeling uncomfortable ourselves. Take comfort in knowing that communicating what you want or need may be uncomfortable and it may not come out perfect, but that’s okay. You put it out there and the world could be a better place because of it.

Until next time.

Testing limits

Roller coasters or other rides that make your stomach drop? No thanks. Sky diving? I'll keep my sky time as a mode of transportation from one place to another. Bungee jumping? No way. So what do I find exciting? Zenning out during meditation, yoga or relaxing walks on the beach. Cliche I know, but such a nice change of pace from how I spend most of my days.

I think it's safe to say that I would not consider myself a thrill seeker. All that adrenaline rush is for the birds (or crazies), or so I thought.

Josh and I hadn't had much opportunity to do anything fun or new this summer, so we decided to take a day trip to the U.S. National Whitewater Center.

The grand entrance. You can't help but feel like a pro.

The website provides a nice overview of what kinds of activities they offer, but you can't really appreciate it until you get there. The space is absolutely huge and it really seems like a place that people come to hang out and get active. There are dry and wet opportunities - from hiking and climbing to kayaking and whitewater rafting. If you're up for a challenge and some activity, they've got you covered. 

The buzz of energy sucked us in, and the people watching was great. I think I called it an adventure seekers amusement park. We had an hour to kill before our whitewater experience, so we decided to get familiar with the space.

Selfie on the bridge over unsettled water

Along the way we found a mini obstacle course that we were both able to successfully complete. The subtle exertion (and humidity) to climb the rope nets and walk along logs left us shaky and sweaty. Just in time for the water fun.

Challenge #1 of the day

This was a controlled whitewater course, meaning it is man-made and not natural. It exposed us to various levels of intensity of rapids, and I learned that level 4 is the highest you can navigate. Just another interesting nugget - Niagra Falls is considered a 5 and you don't kayak or raft anything like that.

It was so exciting to tackle the rapids! We got wet - thankfully, because it was hot - but fortunately we didn't lose anyone. Later in the day, there was a series of rescues of rafters who went overboard. Based on how tired I was at that point, I'm wondering if people were just really tired and didn't have the energy or strength to brace for the rapids. Anyways, we had a great guide who taught us about whitewater rafting and safely navigated us through the course. I would love to go back and watch some pros navigate the gates in their kayaks.

Part of the rapids course

Next up lunch. It's amazing how these activities didn't feel like work or effort in the moment, but we were definitely left feeling thirsty and in need of food. As I mentioned earlier, people literally just hang and watch others raft, climb, or zipline. There are several restaurants and biergartens that offer nice views. The food options were a southern meets vegetarian flair and the drinks included lots of local beverages.

After rehydrating and refueling, we decided to take on a suspended ropes course. Josh chose the river course, the highest difficulty. Go big or go home, right? The course started off simple enough, but then I realized I was walking on cables the thickness of my finger. And when I looked down, I realized I was suspended several stories above the ground. The only thing keeping us from falling was our balance and the safety harness - good thing I'm short and had started taking ballet again. Once I processed all of this information, my heart started racing. Whose idea was this? That racing heart is part of what we all know as the adrenaline rush. But what is really happening in the body when we get that adrenaline rush?

So this is the course we used to dangle over the water.

 Some of you may remember back to science class, but I thought it would be fun to share a quick review. Humans have the fight or flight response, and this is what prepares us to take action. The Autonomic Nervous System helps control body functions that happen without us having to think about it. This includes your heart and breathing rate, how wide or narrow the pupils in your eye are, digestion of those foods and drinks you have, and a few more things. When your body or mind becomes highly stimulated from stress of a dangerous situation or even stress of bad news, extra amounts of a hormone known as epinephrine are released. Hormones are messengers in your body, and this hormone prepares your body for action by increasing your heart rate and blood pressure and triggering your liver to release stores of glucose (or energy). The availability of extra energy and oxygen prepare you to respond to whatever happens next. This adrenaline rush may come from extreme activities like jumping out of a plane, but it can also happen with daily activities like speaking in front of a group.

Once I realized my body was responding to a previously subconscious fear I had about being up there, I was able to use that energy and focus to safely finish the course. I think this also helped me better appreciate the scenery. I also appreciated the strength and grace my body offered as I crossed each of the 8 sections. With each step I conquered my fear a bit more. I'm pretty sure Josh felt the same way, although he did offer to alter the course to finish early. Was it for my sake or his? I'll never know :) I did have one slip while tightrope walking over the river, but I was able to pull myself back up and continue on. And surprisingly enough, the slip didn't scare me, or at least not any more than I already was. I realized how safe I felt with the equipment. Finishing the course was a huge sigh of relief and celebration.

To finish things off, we decided to go for a 'relaxing' zipline. I'm not sure I envisioned zipline to be relaxing. I mean you're cruising through the air, and remember I can go without rides that make my stomach drop. Once we started zipping, I realized it was actually quite relaxing and I was able to enjoy the rest of the ride and take if one final view of our playground.

We certainly are no Olympic-trainees, but we may or may not have pretended to be awesome as we recounted our day's activities. When it's all said and done, we were pretty awesome. We tried lots of new things that pushed our bodies and minds to new limits. And we survived them all. Other than feeling exhausted - I don't know if it was the heat, long day, physical activity, multiple adrenaline rushes, or any combination above - we felt accomplished. 

The point is, you never know what you're capable of until you try it out. While this learning experience came from physical activity, it also caused me to pause and reflect about the endeavor of moving across the country and trying lots of new things. Thanks to the adrenaline rush for actually giving me the opportunity to slow down and see things a little bit clearer.

How might you test or push your limits?

Until next time!

Friday Farm Time

Well hello there!

How has life been? I'm sure you've had lots going on. I know on my end it's amazing to think what has occurred in the last 5 months, much less in the last 5 weeks. But I'll try to get around to my highlights another time. For now, let's talk about how I spend some of my Friday morning- at a farm.

Duke Campus Farm. 

Duke Campus Farm (DCF) is a one-acre working farm dedicated to catalyzing positive change in the ways we grow, eat and think about food. By using sustainable methods to grow fruits and vegetables we provide a living laboratory for all things food related at Duke and beyond.

DCF has mostly produce (no animals, or at least not yet) and they also have some bee keeping. One-acre is not a huge space- think about 75% of a football field- but it's pretty amazing to see all they do and all the work that is required for an otherwise seemingly small space. This gives me great perspective for larger scale farms.

Some may wonder why support the farm of your biggest basketball rival? But I can think of more whys to-s than why not to-s. I'm fortunate to have found out and worked with DCF through a class project. One of my classes last semester involved learning about and practicing qualitative research methods. That means we use in-depth interviews, focus group discussions, and/or observation experiences to explore issues, understand how and why things are done, and piece together information to explain or answer questions. In a simple sense, you could say the focus is on describing using words instead of numbers.

For our semester-long project we worked to explore how DCF could expand their educational impact. As part of the project we had to do observations at the farm. Each time I went, the weather was picture perfect, and I fell in love.

Late January/early February at the farm. Not bad huh?

I was kind of hooked on this idea of working outside and learning about how food grows. Sure I'm a "food and nutrition expert", but embarrassingly enough I don't know much about the agricultural side of things. DCF offers community work days on Thursday and Sunday evenings, so I thought that might be a great opportunity to get my hands dirty. But then the Farm Fellow Emily mentioned they were going to trial a work-trade CSA program. I knew this was my ticket!

What is a CSA? 
As people gain more interest in where their food comes from and eating local, you may have heard these letters. CSA stands for Community Supported Agriculture.

And the basics are: "a farmer offers a certain number of 'shares' to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a 'membership' or a 'subscription') and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season. " - Local Harvest website

This system is great for both farmer and consumer because it gives the farmer a little more financial stability while the consumer gets access to nutritious and delicious foods. Check out that website to learn more and to find CSAs near you.

With this work-trade CSA, we pay a small membership fee ($100) and agree to work on the farm for 8 hours a a month on Friday mornings during May - August. The even better piece is that you can split this with someone. My friend/colleague Elle and I split the cost, split the work hours, and split the bounty. This has been an incredible way to try something new. We both had trips scheduled for the summer and wouldn't have been able to do it ourselves. And there is actually a lot of food each week, so it's been nice to share and not worry about things going bad. If you want to try a CSA, I might suggest the same for you. Find a friend to split the cost and split the food.

My top 11 reasons (in no particular order) to try out work-trade CSA.
   or any CSA for that matter

1. Waking up with the world. Summer mornings are wonderful. The sun is just barely up, it's still pretty cool out, and sometimes there is a misty fog that makes everything seem like a dream. You also feel accomplished when you head in to work.
2. Getting my hands dirty in the soil that's helping grow nutritious and delicious food for me and others. It's been a while since I've 'played' in dirt, but it's so good for you. The outdoors (especially green spaces) can decrease your stress levels and digging in dirt can help boost your immune system. That's why it's especially important for children!
3. Being sore from trying out new muscles when I weed gnarly weeds or haul compost for 2 hours. Gardening and farming is actually a form of physical activity. I find it nice to do less traditional forms of physical activity (think gym rats or my former love of running). Depending on what you're doing, you can strengthen or stretch your muscles and even get that heart rate up.
4. Learning about farming methods. Farmers love to share their methods . You can find out why they do what they do and how that impacts the Earth and your diet. Be sure to ask!
5. Learning about the seasonality of crops for this region of North Carolina- kale never dies here :). Although the climate is somewhat similar to where we used to live, it's fun to learn about what is in season when. Eating in the season naturally introduces variety to your diet. Find out what is in season near you here.
6. Learning about how passionate people with a mission and business plan brought something to life. Margaret Mead once said: Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has. I love hearing people's stories and being a part of keeping it going.
7. Meeting wonderful people I would have otherwise not met. The farm has a manager, a fellow, interns, and grad students. There are also other work-trade CSA'ers. Everyone has such interesting backgrounds and we've all been brought together by an interest and love for food and farming. I enjoy Friday mornings and have even been able to make plans with people outside of the farm. So important to build a network when you're new to an area- right?!
8. Having amazing food to eat each week. It's colorful, tasty, nutritious, and supports a local business. Enough said. 
9. Getting out of my comfort zone. I've been introduced to some new foods and it's been fun to explore ways to enjoy eating them. The greens have been the most new to me - mustard greens, Swiss chard, and broccoli rabe. CSAs can add some adventure to your eating.
10. Incredibly affordable produce - $3.12 per week for tons of food! ($6.24 when you combine Elle's portion, still affordable). Note: not all CSAs will be as affordable but you should ask about any work-trade opportunities - you won't regret it- or find someone to share.
11. Feeling great because I know I'm doing a lot of good for my body with the work to produce the food (although not much in the grand scheme) and the types of foods I'm eating. I'm kind of scared for this fall. I need to find an alternative!

The farm and bounty of May

What kinds of foods do we get?

• May: greens - lots of greens! So many that I had to gift some away. All types of lettuce (Romaine, Boston, bibb), snap peas, kale, mustard greens, broccoli rabe, and spinach.
• June: Scallions, onions, beets, carrots, yellow squash, spinach, kale, and more lettuce
• July: to be determined. But I will tell you this week I got zucchini, summer squash, potatoes, beets, basil, Swiss chard, and garlic. The basil has the fridge filled with a lovely fragrant smell :)

What kinds of creations have I made?
Sorry I don't have any pictures. My camera phone went rogue for a bit but we're back in action.  Here are some of my favorites:

• Roasted beets and carrots (I've also thrown in sweet potatoes) with sauteed kale, beet greens, onion, and garlic over quinoa with a splash of Parmesan cheese. No other seasoning required, I promise!
• Homemade pizza. My family will know what this is about. We like to make our own crust. For the sauce I drizzled a little olive oil, mushed some garlic and sprinkled oregano. Toppings included yellow squash, onion, and basil (all CSA). I also added in some heirloom tomatoes (not time for these yet), chicken meatballs and slices of fresh mozzarella cheese. Mmm mmm mmm. (I've also made a pasta sauce using these same ingredients. Serve that over whole wheat noodles and a salad on the side. Voila!)
• Large and luscious salads with all those greens back in May.

I hope you'll explore some options for local eating near you.

Until next time - happy farm (and Happy 4th)!

"ideas worth spreading"

Last Saturday I had the opportunity to attend an event known as TEDxUNC. I didn't really have any expectations, which is (for me) sometimes the best way to approach a new experience. For anyone new to the term TEDx, or TED, this is a nonprofit that is dedicated to "Ideas Worth Spreading". Essentially I signed up for afternoon to watch and hear inspiring people from around the globe. I have to say that I left feeling inspired, not sure for what, but inspired nonetheless :)

One of the most fascinating speakers for me was Kavita Shukla, here is a copy of her bio from the TEDxUNC website:

Kavita is the Founder & CEO of Fenugreen, a social enterprise taking on the massive global challenge of food waste with a simple innovation, FreshPaper. Kavita holds four patents, and has received several international honors as an inventor, designer, and entrepreneur, including the INDEX: Design to Improve Life Award – the world’s largest prize for design. Her work has been featured by CNN, The New York Times, The Washington Post, Bloomberg, Oprah Magazine, Glamour, and The Today Show. Kavita was also recently featured as one of the “7 Entrepreneurs Changing the World” by Fast Company and on the Forbes “30 under 30” list.

Pretty impressive for under 30 right? What's more impressive is the message she shared. She encouraged people, young girls in particular, to honor their inquisitiveness and to have confidence to keep pursuing an interest or solution for a problem. Before I give more detail about what she developed, I think it will be more fun to give a quick synopsis of how she did it. 

Kavita visited her grandmother, I believe in India. She had been repeatedly warned not to drink the water, but her junior high brain forgot and she gulped a glass after brushing her teeth. She instantly remembered the advice and then began to worry about getting sick. Kavita's grandmother created a concoction of spices and herbs and told her to drink it. Magically, Kavita didn't get sick. This baffled and fascinated Kavita, so at the ripe old age of 12 she began to experiment with rotting food and spices in her garage back in the States. If I remember correctly, one of her high school science teachers told her she was really on to something and encouraged her to get a patent. Longer story short, after some entertaining attempts during and shortly after college to get her product out there, she, her co-collaborator and an intern landed an interview with Whole Foods. Now you can buy their product on the shelves. Pretty neat to think a garage science experiment is now a product that could have great impact in the world.

So what exactly did Kavita develop? FreshPaper. This product is literally a sheet of paper infused with organic spices that can keep fruit and vegetables fresh longer. If you can preserve fruit and veggies from harvest to kitchen, that might afford people an opportunity to actually consume more healthy foods. She feels this product can chip away at global hunger by decreasing food waste. We (the world) produces a lot of food, yet much of it never makes it in to people's mouths. Click here for this eye-opening infographic on food waste. 

I have yet to try out the product but plan to do so, because purchasing for my own benefit can actually help benefit those who need it most. If you give it a try, let me know what you think. 

I tell you this not to pawn a product but instead because 1. this little invention may help you eat more healthy foods, 2. this little invention could help others eat more healthy foods, and 3. the next great thing can literally come from your own backyard. 

I'm taking this as an inspiration to aim to keep solutions simple. I think this will be particularly important for my career path and personal life. Perhaps it might be helpful for you too.

Until next time :)

The many ways in which time flies.

It feels like I just blogged yesterday. Well, maybe not quite yesterday, but it sure doesn't seem like one month ago. Since I, and perhaps you too, often do not know where the time goes, I thought it would be fun to compile a random list of ways in which time flies. And I promise to make some sort of wellness connection for you :)

But before we get to that, let's check in on any goal setting you did around the new year. What goals did you set? How are you doing? Where are you struggling?

Let's reflect on some of the tips I mentioned about setting yourself up for success. Do you remember what they were?

• Start small. If you've never walked/jogged/run a 5K distance, perhaps hold off on the marathon plan and instead begin with the Couch to 5K program.
• Be true to you. If your friends want to hit up the pool for water aerobics but the idea of luke-warm water on a cold winter day doesn't get you jazzed about hanging with your friends or being active, then think about alternative forms of activity for yourself and perhaps get friend time in some other way.
• It's not too late. Do you feel like you've already fallen off the wagon? What if instead we re-frame the situation? You haven't fallen off, you are just fine tuning your plans and goals to better suit your needs. If you think about it, life is a work in progress. Why would your work toward goals be any different? Truth be told, I often don't meet the goals I set for myself (even for something as small as my daily to-do list. By the way, today's list isn't looking so good...).  But instead of throwing in the towel, I reflect, plan/readjust, and keep on trucking.
• S-M-A-R-T~R goals. Have you laid out a very clear plan for yourself? If not, that is an important place to start. See January's post for a refresher or more details. 

In honor of another month passing us by. Let's look at a random mash-up of ways time flies and keeping life simply nutritious.

Where has the month gone for me? School. The semester started soon after the new year, so a majority of my time has gone to settling back in to school mode. It's the most stimulating brain-drain ever. I have to say I really enjoy my classes and feel they have fun and pertinent projects. One of my most fun classes is Physical Activity Epidemiology and Public Health. If I were you, I'd be wondering what that even means. Essentially I will be getting a broad overview of physical activity and how it impacts the public's health. Now you're probably saying, "Well duh Courtney, it's good for us and we should do it". And I would agree with you. But in case you, or someone you love, is still skeptical- check out this video 23 1/2 hours.

The cool part about this class is that I'm learning much more about the methodology behind where recommendations come from and measuring people's physical activity. The content is also very important and applicable for every day life. On our first day of class, our professor (who also happens to be my mentor) asked us to sign a physical activity pledge. I had to sign a commitment (or contract for you formal, business people out there) with my activity goals for the semester. I also had to pledge to help at least one other person to reach his/her physical activity goals for the semester. Commitments/contracts are a great way to formalize your intentions. Consider creating a commitment of your own. You and someone else could sign on to whatever lifestyle changes you are working towards.

In taking my class commitment one step further, I would love to help anyone reading this. I'll continue to blog monthly and hopefully offer easy-to-implement tips. But if you have anything specific, reach out to me. This commitment process is a play on the goal setting process. I thought it would be neat to share my experience and struggles with goal setting and working to reach those goals.

Here's how it went down: In knowing what my physical activity looked like last semester, I felt it was very important to be realistic about what I could commit to, but I also wanted to push myself to meet at least the minimum recommendations for health. Do you happen to know what those recommendations are?

The 2008 Physical Activity Guidelines for Americans state that adults should:

• Avoid inactivity (something is better than nothing)
• Achieve at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week
• Do muscle strengthening activities on 2 or more days per week

 My goal is to achieve at least 150 minutes of moderate intensity activity and at least 2 days of muscle strengthening each week. What is a moderate intensity activity? Walking at least 3 miles per hour (mph) or bicycling 10-12 mph are some of the easier to grasp examples. In order to avoid inactivity, my goal is to mostly stand while I'm at work. I have rigged a pseudo-standing desk that allows me to at least be on my feet.

Now let me further explain my rationale behind my choice for the way this goal is constructed. I chose the lump time of 150 minutes per week instead of saying I will exercise 30 minutes, 5 times a week. I know my schedule and I will need to take advantage of any opportunity to get physical activity. If I can get 40 minutes at once- great- but if I can only get 10 minutes in- awesome. It all adds up. I bring this up as a way to think outside the box and give yourself as much flexibility as possible in obtaining your goals. Just because you usually do 50 minute Zumba classes doesn't mean it has to be an all or nothing. Perhaps you don't have 50 minutes for a class but you have 25 for a walk- go for it. Remember, something is better than nothing!

How am I doing with the goal? I'm moving in the right direction :) Have I hit the mark every week? Most of the time yes, but it has taken daily and weekly adjustments. My activity gets scheduled in to my calendar just like any class or meeting. Mornings work best for me, so I tend to block it in there. Some mornings I don't get to it, so I either look for other ways or times to get it in. My challenge to you is to think about those things you are committed to. Once you know those things you wouldn't consider missing, how can you share that with the new behaviors you are working to make a habit? I also highly recommend working to become more flexible- something is better than nothing. Something is better than nothing (for any goal, not just physical activity).

I have to say that Emma is reaping benefits from my goal. If I could record her snoring, I would. I have been told that on days we have a morning walk, she has to be woken up for her mid-day potty break.

Sleepy puppy.

Time can also fly while planking. Say what? When 2:30 hits at work days (and I'm not in class), it's time for a quick Fitness Break. This started as part of a holiday challenge at our Center, and we have really rolled with it. This 10-minute period turns in to a great bonding, stress-relieving, brain-invigorating, body-pumping time. Have I sold you on it yet? My friend/colleague has created a master playlist of pick-me-up tunes to inspire our activity for the next few minutes. We started simply doing push-ups, wall sits, and planks for at least 30 seconds. Over the course of a month we worked to increase time and repititions. Now we do a variety of things. One of my quick favorites is the 7-minute work out. There is a free app in case you want an animated voice to count and blow a whistle to signal the next activity. What would it look like for you to build in your own fitness break throughout the day? Who would you invite along? What would you do? Just think, you could intrigue and inspire those around you. And a quick mental break will leave you feeling refreshed and rejuvenated to focus on whatever task you face next.

Time flies while watching tv. Many of us spend lots of time watching televisions, tablets, and other sources of media. I bet may of you are watching the Super Bowl at this very moment. Since I'm short on time, I'll come back to it in a supplementary post. But just as a little teaser, I'll share some big news headlines over the past couple weeks.

"Lack of Exercise More Deadly Than Obesity, Study Suggests"

"Can't Exercise for 30 Minutes Today? Any Activity Is Better than None"

"Just how little exercise does it take to get healthier?"

Last, but not certainly not least, birthdays are an indication that time flies. Today is my mom's birthday- Happy birthday Mom! I can only imagine she has reflected a little bit on how her time has flown. I'm hear to tell you that she has yet to slow down. She has a boundless amount of love and energy, and I look forward to a 'roadtrip' visit from her soon.

Listening to my mom's parents sing her happy birthday. I heart facetime.

My mom has taught me the art of "piddling". You might ask what exactly piddling is. I would define it as an inability to sit still for any length of time. It is finding an excuse to move something from the kitchen to a bedroom; it is standing at the counter flipping through a magazine. It is anything that keeps you moseying around the house. As soon as I leave campus, I plan to go home and piddle while the Super Bowl is on, although I think I've missed half of it at this point (thank you biochemistry). Thank you mom for passing along your inability to sit for long periods of time. In honor of my mom's birthday, perhaps you can piddle a more in your life as well :)

Since I can't spend time with her this year, other than a facetime call, I thought I would share a throwback to last year. I realize it isn't #tbt or #fbf, but perhaps I will start #sweetreminiscencesunday.

My mom, my sister and I started the morning with a favorite workout class (BarreAmped) at B3 Fitness Studio. If you are in the St. Louis area, I highly recommend you check it out. The teachers and the people are wonderful. It's a tight-knit little community

And then we met up with the guys (Dad and Josh) to treat my mom to her first waffle since she had to switch to a gluten-free way of eating. Melt you were amazing. Gluten-free for mom, meaty things for the guys, a latte for Mal, and a vegan waffle with avocado for me. It was simply divine.

Yum. No leftovers.

Wow- time flies when I write these blog posts. Time for more homework and sleep!

Don't forget to let me know how I can help you achieve your physical activity goal (or any goal for that matter) over these next few months. We can work at this together! Until next time :)

Happy new year.

I loved scrolling through instagram and facebook this morning- I got to peek in to the glamorous ways my family and friends spent the last night of 2014. What is it about new year's eve that generates so much excitement and makes us want to dress up in our finest? (I will have you note that after a yummy home-cooked meal, Josh and I put on our finest jammies, played cards, and had a Nerf gun battle. Not quite the excitement of new year's eve past, but hey, that's what happens when you get older, right?)

Perhaps new year's eve offers anticipation of a fresh start. After the best or worst of years, the turning of the clock offers new promise that this next year just might be better. I have the opportunity to become my best self yet- emotionally, spiritually, intellectually, financially, and/or physically. I can do more good for others. I can improve relationships with others. I can slow down and smell the roses. The list can go on and on.

In order to capitalize on this promise, many people set resolutions. Resolutions get a bad rap- the media highlights losing weight and getting fit, companies may capitalize on them, and they are forgotten by the Super Bowl- but I really think they have a place. I applaud any all who set out to do something, so let's talk about how to make your goals or resolutions more personalized for you:

• Set S-M-A-R-T (R) goals. This is a fun acronym I learned many years ago, and it has withstood the test of time. Set goals that are:
  Specific- Measurable- Achievable- Relevant- Time-oriented, and then ~(R)eward.
     - Specific: Think about who, what, where, when, and why. Making very clear goals will help prevent you from wondering what you really meant :)
     - Measurable: You want to be able to track your progress and eventually gauge whether or not you achieved your goal. A couple ways to measure include how often or how much you do something
     - Achievable: Be realistic. Don't plan something out of reach, but be sure to push yourself. Also think about what skills or resources you need to achieve your goal. Make it possible to achieve your goal.
     - Relevant: Choose something that matters. If it isn't really important to you, you probably won't work towards it. Also consider whether this is the right time to tackle this goal or task.
     - Time-oriented: Give yourself a deadline. Even if you procrastinate, it's still possible to achieve the goal before the deadline. You might have a long-term deadline of 6 months from now, but it may also include daily actions (or deadlines) you will take to achieve the bigger goal.
     - Lastly, plan some sort of reward. It is important to honor your work and achievement, so be sure to plan a small celebration of some sorts. This may mean an extra 30 minutes to read your favorite book, 10 minutes of quite for yourself, a movie with friends, or anything else that is meaningful to you!
  
• Start small. Lao-tzu once said, "A journey of a thousand miles begins with a single step." Set a goal based on the criteria above and jump in. Another tip is to pick a something that you know how to work towards and feel confident that you can achieve. Then continue to build on your momentum- you'll be moving mountains in no time.
• Be true to you. What is important or necessary for you, is probably different from your friends and family. Own where you are and what you need, then go for it!
• It's not too late. Maybe the new year isn't the best time for you to make changes. Think about other times of the year to find a fresh beginning- your birthday, the beginning of a month, a random Wednesday. The point is, even if you fall off, it's never to late to pick right back up and get back to it. 

As I've gotten older, I've struggled with new year resolutions. Are they really necessary? The answer for me is, no. If I don't feel strongly about anything on that date, then why change it? Instead, I've decided to set or modify goals as needed. Last year I didn't have anything in mind but on January 1, I stumbled across a great article from a photographer who changed her life perspective simply by photographing something she was grateful for each day for 1 year- 365grateful. I made it about 6 weeks before my photos fizzled. I always had plenty to be grateful for but often couldn't find a picture for it. I think I shall consider modifying that goal to better suit my abilities and access. Instead, I could keep a running list in a note in my phone. My notes are accessible on any technology, so it will be much easier for me to jot down a note of what I am grateful for. I also gifted Josh a 'Jar of Happiness' that would be an easy spot to drop a note in each day :)

The year before that, I chose a mantra- "present". Every day I reminded myself to be present. I found that this helped me slow down and focus on who I was with or what I was doing. I felt more stimulated and less stressed. Maybe I should bring this one back for a second go around... :)

In spite of all the planning, goal setting, and hard work, sometimes you need a little luck. This year we indulged in a southern tradition known as Hoppin John. Eating this dish on New Year's Day is thought to bring a prosperous year filled with luck. Greens on the side are supposed to add to wealth since they are the color of American currency. I also threw together some homemade applesauce for a sweet treat. I tweaked the recipes just a bit- doubled the celery and green peppers in the Hoppin John (don't tell Josh or Michael), used brown rice instead of white, and I only used the brown sugar in the applesauce.

Kale, boiling apples, and Hoppin John.

Even if the luck doesn't pan out, we started the year off with a yummy, nutritious family dinner. What more could you ask for?

I hope that 2015 will be the year you make it to be. Be your best self in whatever that means for you and aim to live simply and nutritiously.

Until next time.