5.22
No matter what the season, there is value in calming our mind and being still. Now that the holidays are here, it is certainly a great time to practice some mindfulness in the midst of the festivities. Mindfulness and meditation have existed since ancient times, and with modern science to back up the value and add to the techniques, there is no time like the present to get started.
Have you heard of neuroplasticity? This rather recent field of study is proving the positive effects of mindfulness and meditation. Fundamentally, it is finding a quiet time to rest our minds and disconnect from whatever may be mentally pressing on us. More than just a time of prayer or a time of quiet, it is detaching from the present to experience something pure and simple and different from our normal day (like the sound of our breathing.)
The ways that can lead to worthwhile meditation and mindfulness are numerous. With apps and websites galore, we have all kinds of resources at our disposal. The key is to start, even if starting small, to make quieting our minds part of our wellness lifestyle.
The benefits of meditation? Reduction of cortisol, stress and inflammatory triggers in our metabolism to yield peace, calm, clearer thinking, and more resolved self-control. And who wouldn't benefit from all of these over the holidays? (and all year long for that matter.)
Check out this great article from Dr. Josh Axe's website with substantial content on what meditation and mindfulness is, and a simple (beginner's) approach to guided meditation:
The 5-Step Approach to Guided Meditation
The pace of western culture isn't getting any slower, so we won't see relief from the busyness anytime soon. Find some time to explore mindfulness and meditation a bit further, and consider adding to your wellness lifestyle. Your body, mind and spirit will likely thank you.
By the Way
Watch for great apps to support meditation and mindfulness if you want a simple way to start. One is Headspace, available on Apple iOS and Android. Founded by Andy Puddicombe and Rich Pierson, Headspace is a tool for bringing successful meditation into our daily lives and backing up the lifestyle value with science.
5.21
Ready or not, the holidays are right around the corner. Living a wellness lifestyle, my goal is always to thrive through the holidays, not simply survive. There will be parties and dinners, feasting and football, and likely lots of cookies and cakes. So what's a health-conscious person to do? Here are some tips I've shared in the past, and are certainly worth repeating and living out again this year:
- Feasting at Thanksgiving and Christmas is okay, just be willing to offset these with appropriate 'fasting'. Eat clean and watch portion sizes before and after the big dinners. Remember calories-in-calories-out... if we aren't getting enough (or any) exercise over the holidays, we're going to pay for it in additional weight and all the ills that go along with backsliding from our wellness convictions.
- As you stock your pantry for the cooking and baking ahead, shop the perimeter of the local market. That's where we find the freshest and least-processed foods (think fresh produce, the meat counter, and fresh baked goods). The interior aisles of the market have all things processed, preserved, sealed, boxed, and far from fresh.
- When visiting, offer to bring a healthful dish. Make it flavorful and nutrient-dense, without being tree bark or the latest vegan craze. Think Brussels spouts, butternut squash, asparagus, wilted spinach or kale, green bean casserole made with fresh and organic ingredients, or a wonderful sweet potato bake sans the marshmallows and brown sugar (maybe honey to sweeten the deal, and a grain-free topping made from almond flour). I'm not big on sharing recipes, but a little online searching yields plenty (check out Dr. Josh Axe - https://draxe.com/holiday-recipes/)
- At the big dinner, take your time. Start with small portions, and stick to the more healthful sides that are offered. Plan for seconds by not loading up your plate on the first round. Take about 10-15 minutes to finish that first plate, and you'll start to feel satiated; then you can selectively (and sparingly) go for seconds to enjoy small portions of your favorites on the second round.
- At dinner, take your time, make conversation, and put your fork down between mouthfuls. Savor the experience and the time with family and friends. Don't shovel. This will lengthen the meal (or at least your own pace) and help limit how many calories you consume. The point is to enjoy the experience. Savor it. Linger.
Holiday celebrations should be a rich and relational time to be grateful, to reflect, and enjoy time with family and friends that we don't get all year long. We can do well if we set aside the slick, competitive consumerism that steals our time and attention, and focus on truly celebrating.
Make this holiday season a time to thrive, be thankful, and maybe even share what our wellness lifestyle has meant for us.
By the Way
I'm a proponent of remembering how far we've come. Take time this holiday season to reflect on what was happening in life five years ago. It can even be fun to go around the room with children or grandchildren to have them share what life was like five years ago. Then consider where life may take us in the next five years. Time passes so fast these days, we can easily miss the progress that is happening right in front of us. What better time than holiday vacation to recall the journey we're on and all that has brought us to today.
5.20
"Dream lofty dreams, and as you dream, so shall you become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil."
--James Allen
It was December of 2015 that I first put down in writing that I might someday run a Spartan Race, and maybe even attempt the Spartan Trifecta (three progressively harder races, run in the same year.) That was truly a 'dream' and a stretch goal at the time, yet here we are in late 2018, and the dream from several years ago has been fulfilled.
Last month I ran my 3rd of 3 Spartan Races this year, to complete my Trifecta. It was a tremendous day! (as they have all been). Jen and our girls joined in the trip to central VA to be a much-appreciated cheering section. The course was lots of rolling hills, which made it 'easy' compared to the ski slopes of PA and northern NJ that I've run for other Spartan Races.
What was a seemingly crazy dream from years ago, became reality. Was it a snap of my fingers, and there I was, mission accomplished? No, not a chance. It's been hundreds of miles of running (lots of hills included) thousands of burpees, push-ups, pull-ups, sit-ups and squats. Climbing trees, bear crawls, lunges... the workout list goes on.
You have your dreams, and your goals ahead of you. Don't latch on to what I or others are doing. Find your own dream, your own path, your own motivation, and follow. We do best when we don't compare ourselves to others, but simply compare our today, with our yesterday. How is MY journey shaping up? Have I overcome what kept me down or took me out? Have I grown or accomplished or met the challenge of whatever adventure is at hand?
Maybe you have a big dream before you. Pursue it. Take strides to accomplish it. Make the most of today and eventually you'll see how far you've come. Before you know it, you'll be livin' your dream.
By the Way
I don't run for shiny metals (although they're cool) or for the cheering crowds (although the kudos are appreciated). I run to conquer what's between my ears. There is no stretch of road or muddy obstacle that keeps my down. But my own head-trash? That can take me out in an instant.
This is my reminder of the 2018 Trifecta accomplishment - a wedge from each race (red for the Sprint; blue for the Super; green for the Beast). Dream fulfilled.
