Waterfall–River—Lake

Meditation Interior
Meditation Interior (Photo credit: Donatas Grinius)

In meditation, remember that thoughts WILL come.  As you sit down to meditate (and this could be as simple as just a minute or two of total down-time) consider this mantra:  Waterfall-river-lake.  As your thoughts begin to flow, let them flow like a waterfall, then a river, then a peaceful lake.  YOU control your brain, it does NOT control you.  It’s OK to think.  In fact, it’s a really good thing.  Just give your brain a break, just as you do your body.  Waterfall-river—lake.  Will make you feel much better about your meditation which will make you want to do it more often.  The more you do it, the calmer you will feel and the healthier you will be!   Meditation, it does a brain and body good.

Other things that do your brain and body good….smiling at people.  Just for today, try smiling at 5 different people, just because.  If you haven’t tried the rubber band around your wrist (and snapping it when negative thoughts enter your brain) give it a try.  It’s amazing how quickly we can catch ourselves going down negativity drive.   Finally,   Discover the “elf” in  yours-elf and learn to have fun!  There is a time to be serious, and there is a time to put serious aside because…

The American Academy of Family Physicians says that at least two-thirds of all office visits to the family doctor are for stress-related problems.  Just as everyone has the same 24 hours in a day, EVERYONE has stress.  How we handle our stress directly impacts our health and wellness.  Take a deep breath and consider some of the stress reduction exercises above.  A happier, healthier you is a gift you give not only to yourself, but of course to all those around you at work and play.

Namaste.

 

A Beach and So Much More

Official seal of Pompano Beach
Official seal of Pompano Beach (Photo credit: Wikipedia)

How great to see an entire strength training area added to Pompano Beach as part of their renovation!  When the kids were young, we sometimes took them to this beach because they have a playground, and now next to the playground, a full-blown outdoor gym!  With about 10 or 12 pieces of commercial equipment set up in a circuit it will make a great way for people to workout while watching their kids play and/or get in strength training after a swim in the ocean, a walk or jog on the beach, or a walk/jog or bike ride to this very destination.  This is a great model for any/every other beach to see!  There are so many ways to get fit.  We just have to take advantage of everything that is out there.  If all else fails, take a walk, do some push-ups and crunches.  We  don’t NEED a beach, but it sure is a nice place to treat ourselves to a heavy sprinkle of peace atop a big slice of fitness.  Thank you, Pompano Beach.

Tied to the Ocean

English: Brown Pelican splashing into the ocea...
(Photo credit: Wikipedia)

“It’s an interesting biological fact that all of us have in our veins the exact same percentage of salt in our blood that exists in the ocean, and therefore, we halve salt in our blood, in our sweat, in our tears.  We are tied to the ocean.  And when we go back to the sea–whether it is to sail or to watch it–we are going back from whence we came.”

–John. F. Kennedy

 

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

From Team USA Olympic competitors, to the little guy on the side of the road getting ready to ride his trainingwheel-less bicycle for the very first time and all of us in between….

 

“Believe in yourself and all that you are.  Know that there is something inside you that is greater than any obstacle.”

 

–Christian D.  Larson

 

Stress Reduction

Health
Health (Photo credit: 401(K) 2012)

Just as we all have the same 24 hours in a day, we all have our own stresses in our lives.  Different jobs, more money, more time, they don’t solve stress (though they often help make things easier).  Stress is something we, in many ways, choose.  Just like happiness, we have a choice every single day.  Often we create our own stress by worrying too far in advance, trying to control things we cannot control and be contrary and antagonistic.  If there is one thing that will create maximum stress in our brains, bodies and souls, it’s too much negativity!  This goes for negative thoughts about yourself as well as others.  Just for a day or two, try wearing a rubber band around your wrist and snapping it every time you have a negative thought.  You may be surprised to find out that simply letting things go can be the answer to a happier and definitely healthier YOU.

I read the below article by Frank Lipman in a magazine last week and found it very interesting. 

 

Eternally Vegan (Feast) Thursday

Mellow Mushroom
Mellow Mushroom (Photo credit: Wikipedia)

This past weekend Mitch and I ate lunch at The Mellow Mushroom in Delray.  They are part of a chain, and the “kids” have raved about their vegan choice.  Since Mitch and I are on a quest to get out and do something different every weekend, downtown Delray was a great destination.  The Mellow Mushroom is Italian themed but they have truly solved the the dilemma of vegans and meat eaters enjoying a meal together without compromise on either part!  Mitch ordered some wings and a meatball “hoagie” and I ordered a personal pan pizza with Daiya cheese and a tempeh “hoagie.”  We both over ordered wanting to taste different things, which worked out great at dinner time when we heated the leftovers.  The menu is so simple, you can order your bread white or wheat, you can order your cheese dairy,  or “specialty” which besides Daiya included blue cheese and some others that I can’t recall.  You can also get gluten free specialties.  Though the food was not a 10, it was probably an 8 and where else can a vegan go into a mainstream restaurant and choose between tofu AND tempeh, while their dining partners can find all their favorite pizza place standards?  With lots of beer on tap, this is a great place to bring people of different eating styles together.  I give it a two thumbs up, and will definitely look forward to returning.

Micki wrote looking for recipes for bok choy.  If anyone has any favorites, can you please post for her?  The only time I really use it is in a stir-fry, but it is a super healthful veggy.  Did you know that vegetables are not only good for our insides but they apparently are great for our skin tones, as well.  In a recent study published in the science journal PloS ONE,  Causcasians who ate more carotenoids (the yellow-red pigments found in many fruits and vegetables) developed a richer skin tone that others found healthier looking and more attractive.  Wow.  One more reason to eat our gifts from Mother Nature.

For those who wonder, Thursday will remain and forever be Vegan( Feast or No Feast) Thursday.  It is a reminder that we on plant-based diets, do know how to feast, and hopefully continue to nudge people to make some plant-based choices, at least for this  day.  What’s good for you, turns out being super good for our Earth, as well.  And sure, Mitch and I will miss the posse tonight, but we are rivers and we are rolling!

Ready for Work? Don’t Forget to Pack Your Sneakers….

https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcRCse3HJTCU3fHQ5bdqe26Q1xfM1Vnx2_A-2Bp5OoqMkXXEBvk3swMaybe it’s this simple.  According to the experts at the American Council on Exercise, getting in a good daily workout can be as simple as taking a half-hour of your lunch break and going for a walk.  In the rain, find a staircase and alternate quick and slow climbs with some lunges and push-ups…or take the stairs two at a time.  Or, like Shelli does, hit the closest mall, or even grocery store and just walk!  While many find shrug and think a workout in the middle of the day just doesn’t allow for the intensity (some find sweating an obstacle, though not all will break a sweat walking, especially indoors) it definitely beats sitting at your desk slumped over your computer/phone or a book eating your lunch.  For those that have an hour, a half-hour walk followed by a healthful lunch seems like a perfect recipe for better health and fitness…and if you can walk outdoors in a nice environment, it may do wonders to bring peace into your day as well.

Thanks to Rita for sharing her “be like a river (not a river rock), go with the flow,” mantra.  I love it and I am being that river!

Hoping wherever you are, you are finding time for peaceandfitness, and being a river, as well.

Tuesday Tidbits

Well, Mayor Bloomberg is at it again, and though some might be upset, I think if you make it to Mayor, you get to focus on some of the things that are really important to you.  While New Yorkers are trying to wrap their brains around the idea of doing without their super-sized sodas, some may actually have to also come to terms with walking a few more steps to get the junk foods that go with that soda.  While some may be all aghast over the idea of having to walk past fruit and other healthy food items before reaching the chips and candy, I say YOU GO MR. MAYOR.  If the worst thing you ever do is make people work a little harder for the very foods that are killing them, than I say you are a life-saver.  While it might seem impossible to overhaul our society’s weight and health issues, as with any other major accomplishment, it is easiest handled, one step at a time.  You never know, someone might actually be inspired (or too lazy to walk further) and choose the apple over the cookie…and they might even really like their choice!  Change.  It happens.  What small changes can YOU make to improve the quality of your health, today?

This morning at about 2am I got that beautiful text message that I have been waiting for.  Derek and Jolene (or as I refer to her, Jolene-Jolene after the Dolly Parton song) arrived safe and sound at their destination.  I promised myself if they just made it there safely, I would not be sad and I have every intention of keeping my word.  Both of our boys are happy, healthy and enjoying the ride we call  life.  Life is better than good!  Again, thanks for all the good energy you sent during these last few days.

RIP Sally Ride.  You will remain a roll model to young woman everywhere, eternally.  When they said “ride, Sally, Ride…” you not only listened, but took the ride of yours (and our) life!

Sally Ride, the first American woman in space.
Sally Ride, the first American woman in space. (Photo credit: Wikipedia)

Make YOUR List

Deutsch: Liegestützender Mann in gelben Shorts...
(Photo credit: Wikipedia)

Here it is, Monday morning, again!  Another chance to look ahead at YOUR week and think about how you are going to fit in your fitness.  If this is a struggle for you, make a list of at least 5 ways you could get more exercise into your day.  Think about things like parking a good distance from your office, riding your bike to do an errand, walking on your lunch hour, taking the stairs instead of the elevator, doing push-ups and crunches during TV commercials, walking the dog, etc.  Then, just for today, try to incorporate at least one of them.  Tomorrow, another.  By the end of the week, try to have included at least 5 of them.  A simple list might be all you need to get you moving more, and in the right direction!

Hoping my niece, Julie, had a wonderful birthday in New York.  Happy 28. 

Hoping Derek and Jolene have clear “sailing” today as they put in the last 1000 miles of their journey west.  At 2am they had checked in to get some sleep in Ft. Stockton, Texas having completed about 2/3 of their road trip.  Beyond just driving, they are very driven!  Mitch and I are quite grateful they have kept us well informed of their whereabouts.  The technology era sure has some great benefits.  Thanks to all that continue to keep good thoughts for them (and Mitch and I) as they travel.

Find Your Rainbow

English: A surfer in Santa Cruz, California
(Photo credit: Wikipedia)

“We may run, walk, stumble, drive or fly, but let us never lose sight of the reason for the journey, or miss a chance to see a rainbow on the way.”

— Gloria Gaither