Patience

Yesterday I started a new hat. I've been saving a yarn that I spun for a year now. The yarn was spun from Blue Faced Leicester wool. It has a slight shine to it and feels springy as it flows through my hands. This hat has been a lesson in patience for me. I started the cast on the designer recommended. I was not pleased with how it looked as a beginning. I ripped it out. I tried the alternative cast on. It took me a bit to get the hang of what she was telling me to do and even then I was not certain it would be right. I knit one round. I found my stitch count was off. I ripped it out and started over. This last cast on worked. I had the right number of stitches. I was ready to begin a ribbed cuff. I thought that was it. Good to go. No more worries. Just knit it up. Time for joy and celebration. Yes, only 8 rounds into the hat and feeling like the celebration of a completed hat was due.

I completed the cuff and began the cabled design that would be the hat. After 4 rounds of the design I thought it would never work. The yarn was too busy. The pattern didn't show. I was convinced I'd have to rip out and pick a new yarn. Fortunately for me I chose to put it down for the night and wait until morning. Giving it a fair chance I picked it up again today. I decided I'd put so much effort into it already I might as well give it another couple of rounds. Six rounds later I'm pleased with the hat again. I'm happy with the yarn choice. I like the way the pattern is forming. I love the way the designer has written up the pattern. She was smart enough to write a pattern that someone on a detox can understand.

There are so many times in our lives that we give up too soon. I see people giving up on themselves and their goals just before they are about to reach them. It saddens me to watch this happen. Like my hat, these people were just a few steps from seeing their progress. Just a few short steps from reaching a milestone that would fuel them on in their journey.

Body transformation is a slow and steady process. The body requires good fuel and proper exercise just as much as it requires sleep and an environment that encourages peace and calm. As a personal trainer and a TLS coach I can provide wonderful fun workouts and education on proper food choices. I can assist many of my clients in accumulating moments of peace and joy in their lives. I can even make them so tired they sleep well. I cannot walk the path for them. I can and do walk beside them.

Today I've learned that I may need to provide guidance in patience. I may need to point out more of the milestones as they are achieved. I also learned that I may need to have more faith in my own milestones and achievements.

As for food, today is day 6 on my detox. I'm feeling great. I'm super happy today. I'm appreciating the beautiful Fall day and kale is the veggie in abundance. I'm majoring in greens this week. Greens are nutrient dense and fill the body with fiber. There are only so many steamed greens a person can eat though. As I'm tiring of them I decided to make some crispy kale. Ironically crispy kale is a lesson in kitchen patience.

Crispy Kale
1 bunch kale cut in small pieces woody stems removed
Bragg's Liquid Aminos or soy sauce to taste
Garlic powder

Preheat the oven to 375. Lay the kale on a baking sheet in a single layer. Spray with aminos or soy sauce. Sprinkle garlic powder over. Bake for 10-15 minutes watching so the kale just gets crispy but does not burn.  Before and after baking:

Dedicated? You bet!

I woke this morning thinking about dedication. I'm dedicated to my goal. I thought I was dedicated to my goal for a long time now. Perhaps I have been. Perhaps the goal has shifted. I started running in July of 2011. my goal for 2012 was to run 4 half marathon races. Through the year I've also had a goal of dropping 10-15 percent of my body fat. While I've run 3 half marathons, one 13.5 mile trail run, and am training for my final half marathon race of the year I'm no where close (I have 10% left to go) to reaching any fat burning goals.

I don't feel I've been neglecting the fat burning goal. I feel more that I've been expecting that goal to just tag along and somehow be a side effect of the running goals. Running has gotten my cardiovascular health up. My heart is beating quite strong and carries me through long runs up hill. I'm not nearly as winded from exertion as I was 6 weeks ago let alone last Fall. Running has made my legs stronger. I'm able to climb hills without burning quads. I can do squats and lunges that before would have had my knees screaming. Best of all I'm able to run on a leg that has 8 screws and a plate in the ankle and just above without excruciating pain.

But all this running has not created a fat deficit. It has not forced my body to burn the fat down to the percentage I want. I looked at that in detail just before I challenged myself to writing this blog for 90 days straight. I had a little talk with myself. I talked to myself about my goal body fat percentage goal. I wanted to be clear with myself as to why I wanted to reach this goal. Do I really feel this is attainable and what is the purpose? Then I looked at what would be required for me to reach that goal. What would have to change in my attitude? What would I have to change in my diet? What dedication would I have to place in my own journey? Do I really have time for that? Is it all worth it?

The changes I've made in my dedication to my diet are huge for me. Every change that an individual makes is huge for them. I'm 16 years past the giving up soda and sugary drinks change. I've learned over the last 12 years that I'm not just intolerant to wheat but I can no longer eat any gluten. I know of all my other food allergies and sensitivities. For most people these are the toughest challenges. These are the changes that cause cravings and bumps on the road to success.

What changes could be left? Dairy. I love half and half in coffee. It tastes great and I feel something is missing from my coffee if it is black or has a non-dairy substitute milk in it. I'm also a meal skipper. Skipping meals throws off the blood sugar. I know that high and low blood sugar both put the body into a fat storing not a fat burning zone. Somehow this knowledge was not enough to fuel a dedication to eating on time. I also know that when I eat processed grains (for me they are gluten free) my body does not feel good, puts on weight, and puts the brakes on the fat burning.

I have a renewed dedication. I have my goal in sight. I know that burning up that body fat will make running easier and if it is easier it is more fun. I have my why. I have my goal in my heart and on the radar of my daily routine. I know there will be many temptations along the way. I'll deal with them. I'm sure I will write about them in the future. For today I'm going to keep my sights on the goal and the steps necessary to reach that goal. I am dedicated to me reaching my goals.

My detox lunch today? Roasted chickpeas on a grilled spinach salad. Really? Grilled salad? Yes. YUM.

Roasted Chickpeas

1 can chickpeas rinsed and well drained
1 tsp olive oil (unless on detox and then OIL FREE)
sea salt and herbs of choice

Pour the olive oil onto a jelly roll pan or a broiler pan. Add the drained chickpeas and roll to coat. Sprinkle with herbs and salt. I like sea salt and garlic powder best. I have used Cajun spices, Old Bay Seasoning (omit the salt here), Italian herbs, basically what ever suits my fancy at the moment. They go into a 450 degree oven for about 20 minutes. Stir them about a few times to keep them from sticking or burning on one side. If you don't eat them all in one sitting they can be kept in the fridge. I like them as a snack, as part of the meal, and as a topping for salad instead of croutons.

Grilled Spinach Salad

2-3 cups of spinach
Halved cherry tomatoes

Arrange the spinach and tomatoes on a broiler proof dish. Place under the broiler. I didn't use the highest setting in my oven. I put the rack down one level and kept an eye on it really good. I let the spinach wilt and the tomatoes get hot then pulled it from the oven. You don't want to let it cook too long or your spinach will be soggy. After adding chickpeas to the salad I had a wonderful lunch. If I'd not been on detox I might have dressed this salad with some vinaigrette dressing. Or I might have just gone ahead and eaten it as is.

Happiness. Do you have it?

I was chatting with Kam this morning about happiness. Not anything in particular just being happy in life. It is remarkable how many people are not happy in life. Yes, the world has many tragic events. Yes, we have diseases that are killing people daily. We were not talking of the catastrophic events. We were talking of general daily happiness. That happiness that is not dependent on other people or events. So many people are waiting for something to happen to make them happy. I'll be happy if...I win the lottery...drop 50 pounds...meet the love of my life...move to another city/state/country.

In this chat we thought perhaps people need to practice being happy. There are so many life experiences we practice for and feel quite normal in doing so. All musicians practice before a performance and throughout their career to get better. Athletes practice before an event. Even a simple workout is a practice. Students are practicing by studying before an exam. Why not practice being happy?

I feel happy most of my day. There are mornings that I wake up grumpy, sick, tired, or not wanting to face the world. Everyone, even the happiest person has those moments. In pondering this general happiness I dug deeper. I wanted to realize what effects my daily happy in a positive way and how that could be translated into a happiness practice. I start my morning with puppy snuggles. My dogs make me smile first thing in the morning. One of them wants to be pet and played with the other wants to curl up and be cozy with me. I like this. Not everyone would and that is OK. I enjoy checking in with my friends while I drink my morning hot beverage, tea right now but sometimes coffee. I check email and I check with my friends on Ravelry and on Facebook. I might post about my day or not it all depends on the morning.

Most mornings I spend an hour or two with my online coaching. This brings me great joy. I love assisting others in their process. I love being there to help someone make a change that can turn their day or life around. Nutritional coaching is one aspect of my job. Fitness coaching is another. I coach both of these at a distance. The growth and changes these clients and friends experience is tremendously rewarding. The clients I see in person bring me great joy too. I love watching a client reach new heights in their awareness of themselves. It is a beautiful process.

Another source of joy for me is to cook. I love making meals that taste good and are good for the body. It makes me so happy to cook for my family and have them enjoy the meal. I often think about how they will like the different tastes in the food. I try to know and remember everyone's favorite foods and bring something to the table that satisfies those desires. Today I made a stuffed squash. I had quite a variety of tastes in this squash. My goal was to have all these flavors blend yet hold their own distinction. It was a challenge. I'm proud of the result.

Stuffed "Acorn-ish" Squash

3 acorn (or similar size) squash (I used dumpling squash. They have flat bottoms.)
1 small onion, chopped small
2 cloves garlic, minced
1 pound asparagus
1 package baby spinach
1/4 cup chopped fresh basil OR 2 tsp dried basil
1/4 cup dried cranberries

Top and seed the squash. This is quite a lot like making a jack-o-lantern in miniature. Cook upside down in 1/2-3/4 inch of water for 35-45 minutes or until soft.

Seam saute the onion and garlic. This is done by heating a fry pan and adding a few tablespoons of water with the onion and garlic. When the onion is soft add the asparagus. Cook for 5-8 minutes until the asparagus is just beginning to soften. Add the spinach and steam to wilt. Add in the basil and cranberries and remove from heat. Fill each squash and return to the oven for 15-20 minutes.

 

I hope that everyone finds a way to practice happiness in their day. Pick something simple if you are feeling low or down. Find a small activity to be happy about. Look out your window. Is there a tree that might have a bird to watch? Is there a city street below that might have a mother or father laughing with a child? Can you say hello to someone you don't know while grocery shopping? What do you enjoy doing and how can you raise the happiness bar just a little?

Bull Mountain

Today was run day. I have grown to love my Wednesday runs. My running buddy and I are in training again. Mostly for the Asheville Marathon which will be held at the Builtmore Estate in March and partly for another half marathon. I'm running a half in November. She is thinking about another half this year but is not sure yet. We are both running the Asheville Marathon as our first full marathon. It is exciting and scary at the same time.

Today was to be an "easy 5 miles" on trails. We changed our mind. Things just didn't feel right out there for a trail run today. So we decided to run through a neighborhood and up Bull Mountain. The neighborhood run was a gradual uphill for about 2 miles and then we turned off to go up the mountain. It is a 400 foot climb to the top along a 3/4 mile switchback abandoned road. The trees are starting to turn. The sun shone through the trees casting a beautiful light over the moss covered asphalt chunk and gravel path. I admit we didn't run the whole way. It was a 16 minute mile to the top. Not running but not slow walking either. The downhill run was a blast! We had a 2 mile long downhill run back to the gym! WOW! It was fun. I have to say I never thought of myself as a person who would be so happy and proud of a 5 mile run. Times change.

The big question here is what do you eat when you are running that long and on detox week? I had an apple about an hour before the run and one just after it. Then after my shower I ate a huge plate of seamed veggies. As I chopped them and put them into the steamer I was dubious. I'm used to a big meal with a large serving of protein after a run. How could this pot of green stuff fill me? Would it be enough to satisfy the post run hunger? Would it be enough to keep me going? I took my time. I ate it all. I not only felt full and satisfied I felt fabulous! My body feels full of nutrients and oxygen. My spirit feels full of nature. I'm quite content with my Wednesday Run!

Today's steamed veggies? Asparagus, baby green beans, and baby kale mix with chopped fresh basil. Not really a recipe, more of an idea of what you can do and how you can sustain yourself while eating just veggies.

But I don't want to!!!

Really. Today I'm feeling the "I don't want to" of the detox. I'm feeling the "I don't want to" of exercise. I'm even feeling the "I don't want to" of writing.

Therefore I stayed on track with my detox eating. I was super strict with myself. I may have lacked a few calories. I may have needed to add a meal to get myself into a happier frame of mind. I did however stick to the plan. For that I'm proud of myself.

Exercise? Well, I did lead others through exercise. Today was a lower energy day for me. Day two of detox can be that way. Tomorrow I'll be back at it. Tomorrow I'll go for a run. I know it will all work out fine. I know there are more days filled with awesome weight training ahead for me.

Writing! Yup. I'm here. I'm sticking with it. I set a goal of 90 days and I'm going for it. Today's dish is vegan and super easy.

Curry Roasted Acorn Squash

1-2 acorn squash, seeded and sliced
2 tsp garlic powder
1 tsp curry powder
1 tsp ginger powder

Combine the spices in a dish. Place the squash slices in a large bowl and sprinkle with spices. Toss to coat all sides. Lay on a baking sheet or roasting pan. Bake at 425 for 35 minutes or until the squash is soft. Simple and tasty!

Beginnings

Welcome to October! Here in WNC we woke to a chilly damp day. I've been cold. I didn't realize how cold until I went out to the mailbox and gathered up today's mail. In the mail was a pair of socks knit for me. They were the socks that knocked me out of the game of play with Sock Sniper. It was a fun game. I'm proud to have assisted in raising funds for Doctors without Borders. It feels good to go into October fresh and new. I'm full of beginnings because I was so good with completions in September!

Today I began new projects. The first of the month is always a good time to start something new. I started a shawl. I've been wanting to knit this shawl for a good long while. I'm using an alpaca/silk/cashmere lace weight dyed by Alina Shea Creations. Her yarns are my favorite. The colors are deep and rich. They hold fast for years. Best of all the yarn bases she uses are of superior quality so even socks don't show wear quickly. The yarn for this shawl is gradient dyed. It starts with a light blue/purple/dark blue blend and moves out to a completely dark blue section. The shawl is circular knit so I'll have a pale blue center and a dark blue outer circle. I'm in love. The yarn is soft and shiny. I've already completed the first 4 sections of the shawl. There are 7 sections. They get progressively larger as the knitting progresses. I am under no illusion that completing 4 is half. It is close to 1/8 of the project.

I also began a food project. For me this project will last 7-10 days. I have started on the Detox portion of the TLS Weight Loss System. I normally have my clients begin their 12 week process with this detox. I chose to wait a few weeks because I had just run a half marathon. An athletic event like that requires food for the body to recover. This week I am cutting back on many activities. I'll continue to run. I'll be running shorter distances and supporting my training by riding a bike indoors. I will likely modify the detox a bit to include more foods necessary for my training. I'm currently training for my next half marathon in 5 weeks time.

While on this detox I will eat. I will eat lots of veggies. I like to call it veggie week or food detox. I think it seems less frightening that way. Anyone can eat fruit and veggies for a week. The basis of my lunch meal today is salad. Salad can be a boring thing. It can also be a wonderful exotic beautiful thing. On this dreary day when the sun is not shining my plan is to enjoy fresh greens that have been infused with the sun's rays while growing.

My salad base is baby kale, baby spinach, and finely chopped artisan lettuce. My crunchy veggie are baby green beans, asparagus, broccoli florets, and carrot. I chopped them all into small pieces so they can be eaten easier. Isn't it pretty?

While this salad is beautiful and tasty I'm sure you are more interested in what I put on it. Salad dressings are full of fat and sugar. I don't use sugar ever. Fat I use sparingly when not on detox week. This salad dressing is fat free and fresh.

Citrus Detox Dressing

1 lemon
1 lime
1 clove garlic
1/2 tsp coriander
ground black pepper to taste

I juiced both the lemon and the lime and put into a glass measuring cup. I finely chopped the garlic and added it and the other spices. I added 1/2 cup filtered water and mixed gently.

For a light dressing while not on detox you could use this as is or you could add 1/3 cup olive oil.

Early Fall

What a beautiful run it was this morning! The fog was still hanging low at 9. We chose to run through the trails of The North Carolina Arboretum and Bent Creek Experimental Forest. The run included 9.5 miles of single track trail and gravel paved forest roads. More than half of the run was along water, Bent Creek itself and Lake Powhatan which is in the above photo. By the time we were done the fog was gone, the skies were blue, our bellies were hungry, and our bodies were tired. I must say it was the most perfect last day of September ever!

In honor of the coming Fall season I decided to spend the afternoon knitting on a sweater and making butternut squash soup. The sweater is almost complete. One sleeve is lacking 4 inches. I'd love to complete it tonight. I might have to bail. I might just have to go to bed. That run has me tuckered out and the warm soup has me feeling satisfied for the night.

Butternut squash is one of the more common hard winter squashes. I've chosen it today because it is so easy to find. This soup can be made completely vegan, vegetarian, or with chicken. I chose the vegan version but will tell how to make each.

Butternut Squash Soup

1 large butternut squash
1 large sweet yellow onion
1/2 heart of celery
1 tsp sea salt
1 tsp turmeric
2 tsp powdered ginger
1 can coconut milk (for the vegan version)
1 cup milk (for the vegetarian version)
4 quarts chicken stock (for the meat eaters)
1 pound diced cooked chicken breast (also for the meat eaters)

Peel and dice the squash. I cut it into rounds and then cut off the edges of the rounds before dicing up. It seems easier for me to peel it that way. Clean and chop the celery. You don't need to cut the celery too small.. Slicing at about every 1/4-1/8 inch along the stock is fine. I used the leaves too. As long as they look good they are fine to eat. Peel and coarsely chop the onion.

All the cut veggies go into a very large pot and are covered with water. Unless you are planning to do the chicken version and then you are adding the chicken stock instead of water. The salt and spices are also added at this point. Then it is a nice long slow simmer until the veggies are soft through. This is where the knitting comes in handy. Knit a few rows and then stir the pot.

Once everything was cooked through my pot looked like this. If you are making the chicken version here is where you add the diced chicken breast.

It can be served up as is or blended with coconut milk or milk to make a creamed soup. Here is what the chunky soup looks like.

I added a can of coconut milk and blended it with a hand blender. This task could also be completed using a food processor and processing in small batches. Once blended I served it garnished with roasted pumpkin seeds.