Being Mindful & Taking Care Of My Body

If you remember, at the beginning of this year I decided to take a break from running.  It was no longer bringing me joy and I was totally burned out.  It was a tough choice, but more and more I’m realizing it was the best one for me.

Just because I don’t run doesn’t mean that I have totally given up on working out.  In fact, I think my workouts, and overall health, have improved vastly by taking a step back from running.  Adam and I have been following along with Fitness Blender’s workout programs and they’re no joke!  They incorporate strength, flexibility, HIIT, yoga, pilates, kickboxing, plyometrics… anything is fair game in their workouts and it keeps my body and my mind engaged in what I’m doing.

Last Friday, as we were finishing up our workout, Kelli (one-half of the husband/wife duo behind Fitness Blender) mentioned lifting a weight that’s heavy and challenging for you.  She also said that it was totally ok to drop the weight completely and just use body weight and that it was important to listen to your body.  After hearing this Adam quipped, “Unless you’re Katie, then you just keep pushing through the pain.”  He was mostly kidding and I told him I don’t always do that but then I started thinking about my runs.Being Mindful & Taking Care Of My Body | Life Healthfully Lived

No matter what, I always pushed through my runs.  The only time that I didn’t was when I hurt my knee and physically could NOT run.  Other than that, I ran and there were definitely some times that I should have stayed home.  Pushing through those times is probably what led to me being burned out on running.  It’s probably what made my body tell me that I had to stop or something worse than a slight knee injury was coming.Being Mindful & Taking Care Of My Body | Life Healthfully Lived

I’m not saying pushing through a tough workout is a bad thing.  It’s important to go a little outside your comfort zone and push yourself in order to become stronger, faster, and better.  But it shouldn’t come at the risk of your overall health.  If your body is telling you it has to stop or it’s going to completely give out, you should listen to it.

Which is part of what I have been doing the last few months.  There are days when I am raring to go on my workout, where I feel so strong and can lift heavier than I ever have before.  Then there are days when I’m more tired and can’t go at 115% the whole time.  That’s ok.  Before I would have thought I was just being lazy.  I would have said you have to push past this and keep go, go, going.  Now I pull back and listen and realize my body knows what’s best.Being Mindful & Taking Care Of My Body | Life Healthfully Lived

It’s kind of a relief, for both my mind and my body, to know that I don’t have to go all out 100% of the time.  It’s ok to pull back a little and adjust to what you need in that moment.  Health is a series of ups and downs.  You hope and work for the best but realize there are going to be times when you have to give in and take the down.  It’s a part of life and it’s all good!Being Mindful & Taking Care Of My Body | Life Healthfully Lived

 

The Power of Your Mind

Do you ever feel like you get trapped in your own mind?  It sounds weird, but the mind is a pretty powerful thing and mine can be my worst enemy sometimes.  The Power of Your Mind | Life Healthfully Lived

I feel like I’ve been in a little bit of a funk lately and my mind is largely to blame.  It keeps telling me things that aren’t true and it’s tough not to believe them sometimes.  Like, I’m not good enough, strong enough, creative enough, special enough, healthy enough…. the list honestly goes on and on.  Every time I try to be positive, the little voice in my head has to bring me down. The Power of Your Mind | Life Healthfully Lived

Of course, it isn’t constant and I do have my good moments or days where I feel completely in control, but that voice is just lurking back there waiting for a moment of weakness to pounce.  What’s worse is that I know how easy it would be to just give in because I’ve done that before.  It’s pretty simple to let your mind tell you you’re worthless.  To tell you that you don’t measure up to everyone around you.  To convince you that you are just an average, mundane, run-of-the-mill human being.  There’s almost a weird comfort in knowing that you can never be great because then you don’t have to try.  The Power of Your Mind | Life Healthfully Lived

But as much as I want to just let my mind take over and go on auto-pilot, I’m going to fight it.  Because I’m NOT just an average, mundane, run-of-the-mill human being and neither are you.  Don’t let anyone, even yourself, tell you that.  It’s tiring to struggle with something that is so internal, something that you can’t see, but every ounce of effort you put into that struggle is completely worth it.  The Power of Your Mind | Life Healthfully Lived

Some of you reading this might have no clue what I’m talking about.  You might think I’m a little strange for going to battle against my mind but the people who needed to read this will understand.  They will get that fight and I hope this encourages them to know that not only are they not alone, they’re strong enough to keep going.  To keep fighting. And to one day…

Win. The Power of Your Mind | Life Healthfully Lived

DIY Wednesday: Sun-Dried Tomatoes

The other day, I wanted to recreate one of my favorite breakfast dishes from a restaurant back in Sycamore, Eggsclusive Cafe.  It’s an omelette that has fresh basil, sun-dried tomatoes, and avocado slices on top.  So simple but so good.

To the store I went to grab the things I needed that I didn’t already have, one of which was the sun-dried tomatoes.  I didn’t want to get the ones packed in olive oil because they tend to make everything else oily and the ones at my store always have some other flavoring like jalapeno added.  So I picked up one of the packages, despite the $5 price tag, and flipped it over to read the ingredient list.  That’s where I was met with sulfates and sulfites and other preservatives to keep “freshness and color retention”.DIY Wednesday: Sun-Dried Tomatoes | Life Healthfully LivedDIY Wednesday: Sun-Dried Tomatoes | Life Healthfully Lived

No brand at my store had sun dried tomatoes without some kind of chemical or preservative and I didn’t want to spend $5 or more on something that I didn’t want in my body.  I almost resigned myself to the oil packed tomatoes when I thought to myself, “Self, can’t you just make your own sun dried tomatoes?  I mean obviously not in the sun, that would take too long and you don’t have a sunny spot in the apartment, but in the oven? And wouldn’t it be like way less expensive?”

Yes, my self was correct.  I can make sun dried tomatoes in my oven and have fresh, preservative free toppings for my omelettes and whatever else my heart desires.  If you have a food dehydrator you probably already know that you can make your own sun-dried tomatoes and it’s fairly simple.  If you don’t, you can do like me and make them in your oven!

Sun Dried TomatoesDIY Wednesday: Sun-Dried Tomatoes | Life Healthfully Lived

  • One 8 oz. package of grape or cherry tomatoes
  • olive oil, optional
  • salt, optional

* I made mine without oil or salt but you can, it just may take a little longer to dry out.

  1. Preheat your oven to the lowest setting.  If it’s 150-170 lucky you, the rest of us will have to make due with 200.
  2. Wash and dry the tomatoes and then slice in half.  Arrange the tomatoes on a baking sheet lined with parchment paper or a Silpat.  If you want to add olive oil and salt, toss the tomatoes in a bowl and make sure they’re covered then arrange on your baking sheet.
  3. Place the sheet in the oven to dry out.  Now, if your oven only goes to 200 you’re going to have to keep an eye on things to make sure the tomatoes don’t burn.  I opened my oven every 10 minutes or so to let out some of the heat.
  4. Turn over the tomatoes every so often.  Remember you’re just trying to dry them out, not roast them.  They’re done when they look shriveled like red raisins.  Take them out of the oven and let them cool completely before storing in an airtight container.

* Make sure the tomatoes are completely cool and dry before you store them because any moisture in the container will make them mushy and spoil sooner.DIY Wednesday: Sun-Dried Tomatoes | Life Healthfully Lived

My Thoughts on Being a Health Hypocrite

So yesterday I did something I rarely if ever do.

I spoke up.

If you know me at all, I tend to be a background type person.  I don’t like confrontation and it’s really hard for me to be the center of attention.  Like impossible.  But there are times that I have some sass in me that I make known and yesterday was one of those times.

I had to go to the grocery store to pick up a few things that I had forgotten.  I was in the baking aisle looking for some almond flour and two ladies walked up behind me and were looking at the oil.

My Thoughts on Being a Health Hypocrite | Life Healthfully Lived

The offending coconut oil

“Oh my gosh.  Look! Crisco is trying to get into the healthy fats game by selling “organic” coconut oil.”

“Like anyone would buy coconut oil from Crisco.  Don’t they sell vegetable shortening and all that other bad fat?”My Thoughts on Being a Health Hypocrite | Life Healthfully Lived

As I was listening to this conversation, I almost started to agree with them but then I stopped.  We all complain that we want more affordable healthy options.  We push big food companies to listen to us, to give us the good food we deserve without charging and arm and a leg.  Then when companies, like Crisco, try to give us what we’re asking for we disregard them.  Does selling organic coconut oil instantly make Crisco the best and newest healthy company?  No, but it shows they’re listening to us.  And what do you think happens if we all ignore them because they’re Crisco and “sell vegetable shortening and all that other bad fat?”  They pull that affordable organic coconut from their line and someone who maybe couldn’t afford the other brands suddenly can’t buy coconut oil anymore.My Thoughts on Being a Health Hypocrite | Life Healthfully Lived

I don’t know what made me do it, but I had to respond to this whole incident.  So I politely said excuse me and reached for the Crisco organic coconut oil between these two ladies.

“Thanks.  You know it’s really great that there are some affordable coconut oil options now.  Those little $13 jars never seem to last!”

I smiled and then just walked away.  Was it a little snarky?  Yeah, but I did my best to not make it about shaming these women because that wasn’t my goal.  We have to do a better job of working with what food industries are giving us.  It’s going to take a lot of time and it isn’t going to be perfect.  We need to work on not being snobs about our healthy products and realize if someone is choosing the Crisco coconut oil over things like vegetable oil or canola oil or corn oil then that’s a small victory.My Thoughts on Being a Health Hypocrite | Life Healthfully Lived

Please, don’t be a health hypocrite.  If you can afford to buy high-end all organic food and products, that’s great but not everyone can do that and the fact that there are more and more options for those on a budget is awesome.  Let’s support those people and those companies that are making an effort and maybe one day EVERYONE can afford the high-end all organic food we deserve.

 

Eat This, Not That

Eat This Not That | Life Healthfully Lived

Have you seen those articles/posts about what you should eat instead of the junk food you normally go for?  Or those articles that highlight restaurants worst menu items and then tell you what to eat instead?  Or have you ever tried to look up an ingredient or some other food thing online to see if it’s healthy or not and 3 hours later you have a pile of research saying yes it is and no it will kill you?

It’s really frustrating, isn’t it?

Eat This Not That | Life Healthfully Lived

How most people look when they try to start eating better.

Just the other day, I googled quinoa to look up the different varieties and was immediately met with headlines like: Quinoa: Is It The Next Superfood or Will It Destroy Your Gut? And: Quinoa Is The Seed The Acts Like A Grain And Could Be The Way To A Smaller Waistline. Don’t get me started on the back and forth over whether quinoa is “paleo” because that would take an entire day.

Eat This Not That | Life Healthfully Lived

They’re both fine, eat whichever makes you feel better!

While I’m sort of used to nutrition research and know that for every study published stating the benefits of some food there is another one that says it’s horrible for you, I realized that people just starting out on their healthy journey probably feel overwhelmed and confused when trying to figure out if something is good or bad.  I think that’s why I’ve started to move away from that idea.  Food isn’t inherently evil nor is it undeniably good.  It’s food and it either makes you feel your best or it doesn’t.  It helps you meet your goals or it deters you.

So what if quinoa isn’t paleo?  Does it make you feel good when you eat it?  Can you perform your daily tasks without hindrance?  Are you gorging yourself with only quinoa? No, hopefully you have a diet full of real foods like fruits and vegetables.  If you are subsisting on a diet of only quinoa, I’m going to bet you have other things to worry about….

Eat This Not That | Life Healthfully Lived

Anyone else feel like this?

So here is my advice for you health newbies out there and this is something that I wish I had realized early on in my journey because it would have saved a lot of time and stress: Stop worrying so much.  You can always find a reason something is bad or good.  Start looking to yourself to see whether what you put in your mouth is helping you or hurting you.  Start by cutting out processed food and move to whole foods and go from there.  Try new things and if they work for you then that’s all that matters!

Your diet will never be perfect and that is quite alright.  No one’s is.  Not the Instagram stars, not the celebrities, not the fitness guru’s, and not mine.  You aren’t striving for perfect, you’re striving for better than what you were.Eat This Not That | Life Healthfully Lived

Eat this OR eat that.  As long as it works for you, don’t stress it!