Day 27: Sprinkle in some seeds
Ok this seems like an easy enough one. I've only relatively recently discovered that you can use flax seeds as a way to substitute for eggs while baking in order to make something vegan. They were a bit of a pain in the butt though, as I had to figure out how to grind up my flax seeds without a grinder and also while preventing them from turning rancid. I'll give you a hint, chopping doesn't work well.
I don't have much knowledge of or experience in using hemp seeds, though I guess they are also becoming more common as I'm starting to see them in the stores. But man are they expensive!
I think I'll stick with chia seeds.. not as pricey as hemp, and you don't have to grind them up the way you do flax. I found this helpful table online to use as as quick comparison, though another google search suggested some slightly different numbers. Either way, chia seeds are a fair source of supplemental protein and omega-3s, a good source of fiber, and relatively low in calories. And all you have to do is sprinkle them on your oatmeal.
Day 26: Ready, set, row
I have always enjoyed rowing more than running. Certainly for me the elliptical is the easiest of the cardio machines. Next up probably the bike. But the rower and I are better friends than the treadmill for sure.
During my freshman year of college, I briefly trained with the Crew team with the goal of trying out for coxswain since I don't quite fit the physique of a typical rower. But alas, that didn't last long. I couldn't handle the 5:30 AM runs to practice. Not because of the early hour; because I'm not a runner.
Once I started doing CrossFit I was reintroduced to the rowing machine. We use it often as a warm up, or as the cardio aspect when it's too cold or rainy to run outside. And though I enjoy it typically, I'm still a sprinter and burn out quickly when it comes to doing anything over 1K distance. It's one of the many times in my life I have wished for longer legs!
Day 25: Engage in "healthy" gossip
I hate gossip, so I'm not sure how I feel about the title of this post, though I can appreciate the thoughts behind today's challenge. I've said this before, I really make an effort not to judge people though of course it happens, consciously or not. But ever since the 5th grade, when friends of mine played a really cruel prank on me, it taught me that it's never a good idea to talk poorly about someone. You see, a friend of mine (Trisha) called me on the phone. At first it was just a casual conversation, but it quickly turned to the topic of another friend (Annie). Trisha started going on and on about how annoying Annie was, and how she dressed funny. And she had a big nose. And after every statement, she would say something along the lines of "don't you think?" Now, I remember so vividly feeling uncomfortable, and likely my heart rate increased then the way it has now just recalling this memory. But, I wanted to feel accepted. I wanted to feel like I fit in. So I eventually began to agree with Trisha's statements. Yes, Annie was annoying. Yes, she sometimes dressed funny. Yes, she had a big nose.
Well, Annie came on the phone and said, "thanks a lot, Allison, I thought you were my friend" and hung up. She had been with Trisha the entire time. They bated me and I fell for it.
Now, there are a few lessons to be learned here. One, kids are mean, this is nothing new. They do mean things to one another, play tricks on one another, bully each other. Nowadays cruelty is more in the public eye than ever with the advent of social media, though statistics show it's actually no worse, it just takes a different form.
But had such an incident happened to me today as an adult, it would have taught me a few more things. Primarily that these people are not my friends nor are they the kind of people I want in my life. I don't have the energy to keep such folks around and would rather give my time to the people I really care about, and who really care about me. Secondly, there is something to be said about not following the crowd. My gut was telling me something was wrong; I was so uncomfortable. But my desire to fit in was stronger than my will to resist, and I paid for it with years of guilt. I haven't spoken to either of these girls since I moved to a new school district in the 7th grade. Not because of this incident but because people fade away. And yet I can still recall it like it was yesterday.
The article recommends gossiping as an end to justify the means. "To defend others when you see people acting selfishly or exploiting others." And I guess I would have a hard time sitting back if I heard incorrect accusations flying around about someone I knew. But to turn around and spread gossip about the perpetrator? I just don't see how that would help the situation. Why not just speak up and provide the correct information?
If you can't say something nice, don't say anything at all.
Day 24: Be even more specific
While this post on msn focus mainly on fitness, I think it can easily be applied to life in a broader sense. Certainly as a P.T. I know the value of making specific goals, not only for my patient's benefit, but also to ensure the insurance companies will reimburse for my services. Instead of making the goal: "patient will walk better," the goal of "patient will ambulate 500ft on uneven surfaces with single point cane, no loss of balance and modified independence" is much more specific and an ultimately more helpful way of documenting progress. That way, when the patient walks 150ft the first week with his walker, and builds up to 250ft the next, and then begins to use a cane the next, we have objective evidence that he is indeed making gains.
As for the big picture, I think being specific about life's general goals is also helpful for the same reason: it lets us determine if we are moving towards our goal, stagnating, or even worse - totally falling behind or going in the opposite direction. No matter what the outcome, it allows us to take a set back and analyze our progress so that we can choose to either stay the course or make necessary changes to our action plans to get us back on track.
I also think documenting a goal or vocalizing it to others is a great way to hold yourself accountable. It's part of the reason why I set new years resolutions and am sure to tell someone about it. It may be partially because if I say it then it's real. I think it also has to do with a deeper issue - that I'm more fearful of disappointing others than disappointing myself. That said, it's something that I'm currently working through in my Oprah course.. trying to let go of the perfectionist, people-pleaser in me. But ultimately in some respects telling others does give me a better chance of accomplishing the goal that ultimately will make me a better me.
One thing that I've been thinking about a lot lately is how I never really vocalized what I wanted to get out of the relationship with my ex. I can say in some respects this happened with the "love of my life" in Boston as well, in that I never really said how I felt or what I wanted.. I assumed it was understood. It clearly wasn't in either relationship - in the Boston case the guy never felt I was even interested, let alone had fallen in love with him. In the case of my current ex, it's a little different. I did make the effort to say what I wanted - I wanted to be in a committed, monogamous relationship and I wanted him as a partner - but I didn't get the point across. Instead, I accepted his behavior when he treated me like a casual fling for a year and a half, and I never stood behind the ultimatums that I gave. He grew to assume I didn't really want anything serious, or at least he used it as an excuse to justify his less than desirable behavior.
This can apply to life generally, too. I don't really have a five year plan, but I guess I know the kinds of things I would someday like to achieve. Like, I do want to find a life partner to grow old with. I do want to own a home and have somewhere to feel settled. I do want to stay involved in healthcare as a profession, even if it's in a different capacity than my current role. I do want to own a dog. I do want to feel like my life mattered.
Now this is not to be confused with my wandering nature, in fact I think it compliments it greatly. As my tattoo explains, not all those who wander are lost. Maybe my lifestyle doesn't make sense to most, I can understand that. But just because I've been floating a little doesn't mean that I don't have goals I wish to meet. And they are fairly specific, other than the time line. In real life, insurance companies want a time line. They want to know how long it will take for Mr. Jones to walk those 500ft. So I tell them, four weeks. But to give myself a time line - which many people say is crucial to achieving goals - seems like I would be untrue to myself. Part of my life is grounded, but most of it is not, and to say "I want to find Mr. Right within three years" isn't me. Maybe it will happen in the next six months - maybe it'll take six years. I don't know. But I do know that when it happens I'll be ready.
Day 23: Set the table
This one is almost comical, considering that I barely even got a chance to eat today. So, day one of my new job and I'm already feeling anxious and mild trepidation. The nature of home health is supposed to be one of flexibility, setting your own schedule, loads of paperwork but less patients to see in a day. It's not supposed to be hard or draining. But unfortunately it often is for me. Likely because I end up caring too much and sacrificing my wellness for the sake of others.
Like no pee or lunch break.
To set the table to let me feel more relaxed, to focus on my food and avoid overeating sounds like a grand plan. Except I eat in my car and I'm normally shoving down whatever food I can between clients so that I get home at a reasonable hour.
Pretty sure this one will be a BIG MISS for me. Sorry Day 23.
Day 22: Meditate (yes you can!)
This is a habit that I've totally fallen out of. And I hate that because I am all too aware of it's benefits.
For me, meditation is not just something yogis do, as the article alludes to. And it's not just about making my mind go blank and checking out. It's about digging into the most inner parts of me, finding my center, and finding my peace. It's not spiritual in a religious sense, but it is spiritual in the way that it allows me to connect with my soul, which is what makes me, me.
I first learned to meditate when I was in the sixth grade. Granted, it was part of our "cool down" in a dance class, and I didn't know it was meditation at the time. But looking back, it clearly was - we would lay on our backs, lights off, and our teacher would walk us through each body part in our minds, starting with our toes and working our way up to the top of our heads. She would guide us to focus on each part, one at a time, and release the tension that part held. It never seemed strange to me that I could actually feel the energy moving through my body. The best way I can describe it is a warm, tingling sensation. I never felt more relaxed or grounded than after those cool downs.
It wasn't until high school when I discovered what we Americans think of as yoga (mainly postures and poses) that I learned more about meditation and began to pursue it on a daily basis. Yoga was never about sweating and getting a good workout; it was always about that deeper connection, and meditation was my vehicle. Even if it was only for 10 minutes a day, it would help me hit the reset button. And it helped me to get through some of my hardest times.
As I look ahead to my job starting tomorrow, and the new life that awaits me in Denver, it's a good reminder that I need to restart my practice. After several months of feeling aimless and more uncertain than I ever have in my life, I hope that I can tap into that always present source of stability to give me back my inner peace.
Day 21: Pump up your probiotic intake
I've been hit or miss with the whole probiotic movement. Back in 2007 when I first started having major digestive tract issues, I looked into taking a daily probiotic to see if that would help calm things down. It really didn't, and for years I tried every elimination diet I could think of. Dairy, gluten, soy.. you name it, I cut it out for a time. But nothing seemed to work. In 2010 my doctor and I finally decided a colonoscopy was in order. I underwent the procedure on my 28th birthday, what a joy! Mind you, neither of my parents who were in their 50s and 60s had had one yet.. I also had allergy tests retaken. Nothing really came up as truly problematic, though wheat did come up as a sensitivity.
So I tried the dietary changes again and this time was uber strict about going gluten free. That was during the beginning stages of the gluten free fad, so in a way the timing worked to my advantage. I was incredibly careful about what I ate. This was also around the time I discovered CrossFit and though I will never eat paleo, the gluten free diet did help my performance since I was largely avoiding processed foods anyway.
And it worked! I'm sure a large part of it was stress related, but after a couple months on the diet I found myself thinking more clearly, not breaking out as much, and most importantly not feeling bloated and experiencing other GI symptoms (which I will kindly avoid sharing with you here.) The best way I can describe it was like a fog had been lifted. You know those allergy commercials where the screen is blurry and then they take the medicine and - whoosh - everything is crystal clear? That's how I felt.
I was very strict for about 2 years, and then found myself cheating here and there by year 3. I noticed as more time went by, the more sensitive I actually became. For example, when I did cheat by having that one slice of pizza or that one beer, it was payback time for weeks. Prior to being so strict I was able to have that one slice of pizza now and then and be okay. But it seems I was training my gut to not be able to tolerate gluten at all. Which frightened me because I do love beer, and I didn't want my sensitivity to turn into a full blown allergy. By the end of year 3 I decided to tempt fate a bit and start to add gluten back into my diet more regularly. Initially it was rough, but now that we're into year 4 I can say that I can enjoy a beer now and then without destroying my gut. But forget about having a pizza AND a beer.. that's still asking for too much!
Back to the probiotic thing.. I know there are benefits. And I have a bottle of pills left over from a previous year that I should probably think about taking again. I'm just happy that my gut and I are once again friends.
