Monday Musings

Send a boat. Seriously. Send one. The rain has been going on here long enough and I’m starting to feel like if I should sit still to long I may get moldy.

In the south we hate to complain about rain ’cause when it’s done, it goes and we don’t see it for awhile, but I think we’re all ready for a break. The ground just can’t hold anymore and smooshes under you when you walk.

Yes, I just used smooshes. Enjoy that 😉

I’ve come to the realization if I’m running or cycling I’m gonna get wet from more than just my sweat. I’m ok with that, mostly.

Have you ever been on a bike, flying along, with water flying from the sky and it’s all over your glasses?

I’ve yet to figure how to make that all work as I need/ prefer to have them on.. tricky though.. with water on them and not wanting the wind in my eyes.

Speaking of my athletic shenanigans……

I took off on Friday with the intent of doing a brick session, meaning  a run/bike training work out.

The weather guy had promised a “mostly dry” day ahead. I pondered that statement when I walked out and felt light, misty rain hit me.

No big deal. I grabbed my bike and other gear, got set up and took off to do my 5K run.

Finished off the run. swapped gear, and got on the road for miles on the bike.  It always feels good to settle in and have time to drink something and catch my breath from the run.

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It was still fun and games…until….

My mind moved ahead to the route I was taking as the miles dropped under me. I approached a road that I turn on and ride into the cul de sac before looping back the way I came.

There’s a house that sits on the corner and the people there have a couple dogs. It’s not usually an important thing to me however one of them last summer decided it wanted to chomp my thigh when it chased me into the cul de sac and I had to really slow down because of all the loose gravel.

It took me a couple rides down that road before I started to relax again. So whenever I ride I’m always aware.

This was my mental status on Friday. However as I approached to turn on the side road I saw one of the dogs through trees in front of the house…. immediately aware…

Oh my gosh they are out and loose.

It’s funny…well not funny… but my mind began to immediately seek out the best way to avoid conflict.

First, I’m obviously not turning up the road as planned. If I kept going straight it took me down a huge hill that immediately dropped into a sharp, fast “S” curve. As much as I love playing daredevil off those hills. the idea of doing it with dogs chasing me didn’t seem prudent.

I determined to come to a stop as quick as possible, unclip, and hopefully put my bike between us.

I guess I wasn’t aware of this, but now instead of having two dogs, there were four, ( when did they get more??) who began barking and heading towards me, including one who snacked on my thigh last year.

It just happens so fast….

Before I could fully stop to unclip,  he came charging up and yes, again, chomped me in the thigh.

By now the owner was calling all of them and they were scampering off sniffing grass and what not.

Shaking I got off my bike, my upper thigh already throbbing, blood running down my leg.

Then damn it, tears.

It hurt, but seeing four dogs coming at me had been a little unnerving. I can’t explain how my brain was processing things, but I couldn’t get it all going in time to avoid the bite.

Tears because I was angry as I knew my ride was over, that I’d need to go home and tend to myself. Angry because I already felt like I’m behind in my training and this clipped the rest of my training time.

Angry because that stupid dog bit me….again.

The owner was like… “Oh that’s  bad bite.”

Really??

I’d say as it was a full mouth bite.

At that point I just wanted to get home. She asked that I wait while she herded them inside.

Here’s what you need to know. I live in areas where the roads are mostly quiet and there aren’t a lot of people up and down them. It’s great training ground. Plenty of hills, inclines and flat roads.

Being outside with your dogs with you, not in a fence, isn’t awful, necessarily. The problem is, if someone comes along and you have a dog that already goes after someone on a bike, he should never be loose. I mean, realistically, they don’t know when someone will come along and well, then, it’s to late.

After getting home and cleaning up, I sent hubby a lovely leg photo. Probably not the kind of leg photo he may have preferred as this one was a thigh with teeth marks, bruising, and blood.  Let’s just say I won’t win any great leg contests right now 😛

Of course, he wanted me to go to the clinic to be seen. Which of course I did.

Something  I hadn’t really planned into my day.

Before I got back home, the owner was sending messages that they were calling authorities, that the dog would be quarantined and was current on shots etc.

Damage control?

The thing that concerns me with all of this is…. the dog was very focused and intent on what it was about. Headed right into me to bite.  I carry a lot of heavy muscle on my thighs and it took the impact and still had damage. But what if I was a smaller person? Or worse, a kid on a bike? They might not stand up under it as well.

So I’ve got some decisions to make and things to consider with this.

I hate having to deal with it. I hate that my leg is swollen and tender and I seem to hit it on everything. I hate something making me feel insecure. ( after last years event it took several times that way before I didn’t feel tense riding there)

Could I not ride that way?

Yeah, I guess. But why shouldn’t I be able to ride a public road without fear of being attacked? It’s not my responsibility to keep my dog under wraps.

and this is the second time…..

Anyway… that was my exciting way of ending my week…

In the ways of work…

it’s been a busy week in my vintage furniture world. I sold several things this week, picked up another custom order and got the coolest table and chair set… that I want to keep. That is the cool thing about doing this. If I find something I love, I rework it, and it gets added to my collection.

I’m going to freshen it up and it will be a unique kitchen set, It’s legs and details on table…. so gorgeous!

I’m telling you… you just can’t go down to the local furniture place and find things like this anymore.

Oh and I also got some fun fabric for my chair projects.

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I scored a set of 8 antique harp back chairs that I’m getting this week. I guess we’ll see what I do with them…

I know we are approaching Fall….

my daughter in law asked me the other day if I was going to decorate for fall. I told her when it’s not 99 degrees and feels like summer.

I just want a little bit of a weather change, that’s all.  Just a bit of crisp in the air.

The warm, muggy, humid, sauna like weather we’ve been having has not put me in a festive mood wanting all things Pumpkin Spice

Speaking of that…shame on Starbucks for getting greedy rolling out Pumpkin Spice in August,

Are you kidding me?  August?

Not feeling it guys, not feeling it.

The grey days though have put me in the mood for soup and cozy foods. One favorite around here is taco soup. Toss all the ingredients in a crock pot and whoever shows up can grab something to eat. It also reheats well too.

 

I’ve got another busy week ahead…per usual…. and as always new adventures wait.

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Smiles for a new week ahead

What does your week ahead hold? Are you ready for fall and a change of seasons?

 

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Spotlight On Oranges

Have we talked about oranges yet in our food spotlight?

I think not.

I’ve spotlighted lots of other tasty foods, ( just look for past Spotlight posts) but realized munching on an orange the other day, I hadn’t brought it to the forefront.

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So let’s dig in!

Is there anything better than a crisp, cold orange? Sweet and tender with so much juice it runs off your chin?

One medium orange has about 80 calories, zero fat, 250 milligrams of potassium, 19 grabs of carbohydrates, and 1 gram of protein.

Loaded with vitamins and minerals the oranges biggest nutritional claim is packing a whopping 115%  of your daily Vitamin C needs.  They also contain healthy doses of Thiamin, Folate, and Potassium.

Oranges are also a rich source of various anti-oxidants that help our bodies fight diseases.

Because of it’s mineral and vitamin content it may help with heart disease and in the prevention of kidney stones.

Benefits of orange nutrition

  1. High in Antioxidants
  2. Enhances Immunity
  3. Fights Cancer
  4. Rich in Fiber
  5. Improves Heart Health
  6. Boosts Brain Function
  7. Keeps Skin Healthy

Oranges are also very acidic, which may aggravate heartburn and acid reflux symptoms in those who suffer from gastroesophageal reflux disease, or GERD. If you notice that oranges cause negative side effects like a burning feeling in the chest, nausea or belching, consider reducing your intake.

Orange juice and oranges do not have same nutritional benefits

While orange nutrition benefits are pretty impressive, it’s important to remember that the same benefits may not extend to orange juice. This is because oranges contain a good amount of fiber, which helps slow the absorption of sugar in the bloodstream. Orange juice, on the other hand, provides a concentrated amount of the sugar found in oranges, without any of the beneficial fiber. Commercial varieties, in particular, are pumped full of sugar and additives, minimizing the nutritional value of orange juice. Eating the whole orange is always the best way to go, and keep juice drinking to a minimum for best health benefits.

Some other interesting orange nutrition thoughts…

There are very few calories in a large orange, but they are high in fiber, vitamin C and a host of other micronutrients. Compared to apple nutrition, oranges are lower in calories and fiber but higher in vitamin C, folate, thiamine and potassium. Be sure to add both into your diet to enjoy all of the health-promoting properties.

How about some fun facts?

This is one of my favorite parts of food posts, sharing random, interesting or unknown facts about them.

Here we go….

Orange is actually a type of berry, hesperidia to be exact.

Orange trees are actually evergreen trees.

About 20% of the orange crop is sold as whole fruit. The rest are used for juices, extracts and preserves.

An orange tree can grow to over 30 feet and live 100 years.

A single citrus plant can bear over 60,000 flowers but only 1% will turn into fruit.

Valencia oranges are the most planted variety of orange world wide.

It’s thought that the reason oranges have long been associated with fertility (and therefore, weddings) is because this lush evergreen tree can simultaneously produce flowers, fruit and foliage

Christopher Columbus brought the first orange to America in 1493

Oranges are the largest citrus crop in the world

Orange trees were first grown in China

Oranges and orange blossoms are a symbol of love

And finally, after chocolate and vanilla, orange is the most popular flavor.

Yeah that shocked me too.

For me, growing up as a kid, Santa also left big oranges in the bottom of our stockings. My kids have gotten the same thing growing up and now, my grandkids too.  There have been lots of jokes from them but, they also expect to get them too haha

Ok let’s eat!

I can’t tell you all about the amazing orange without some recipes too, right?

https://cleanfoodcrush.com/orange-chicken-stir-fry

 

 

Ok your turn! How do you like oranges? Do you have any special recipes using them?

 

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Monday Musings

Monday. Literally like swimming into Monday. Was it only not so long ago that I was complaining we needed rain? Well as it goes in the south, when it shows up, it’s ready to party. The past week offered plenty but the weekend saw lots of local areas, streams and creeks flooding.

I’m just over here annoyed that it doesn’t make for the best training environment for running and cycling. But I also know it’s good to train in everything since you never know what race day will offer up in the weather department.

It always amazes me though, with a good dose of all that wet stuff, how it almost turns everything green overnight. The fact that my grass is going to be approaching my height in days is rather troubling… and means I’ll be picking up some extra cardio work shoving a push mower all over the place cutting it.

I’ve had people tease me about my preferring a push mower over a riding mower, but honestly, I just like the work that comes with it. There’s something satisfying about it and it feels good to be able to do it.

Do you have a preference?

Rainy days are always good for projects…

So I used the time inside this weekend to work on some of my furniture projects. I pretty much wrapped up a custom order I’ve been working on. Two of the final chairs are old harp back chairs and I’ve had to basically build the harp part (painstakingly) back up because age and careless handling from a previous owner’s “better idea” had left them broken and in sad condition. My customer loved them and wanted all four I had ( plus four other random ones I had) But I’ll really be glad to get past the repair stuff on these, it’s been one of my more challenging projects.

I did however, flip this cute phone bench I got last week fairly quick. It too needed veneer repair on side so it made it a good paint candidate… not only that… I just got a quick vision for what colors it needed and I couldn’t be more thrilled with how it came out…

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It’s “before” look
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And after… I am seriously in love with this.

 

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Not happy with the lighting in photos, the yellow is actually a bit deeper and warmer but matches the fabric perfectly.

In the list of things that are annoying…..

This week, once again, I was wrestling off thick, goopy price tags off some glass items I’d purchased. It is up there on my most annoying list.

I get it… person slapping price tags on glass or other surfaces doesn’t have to see it after that. They don’t have to go home with it and begin the frustrating attempt to remove it without destroying item in the process.

Ugh.

There’s got to be an easier way, right? Something kinder and gentler to the poor purchaser. I try a variety of tricks to extract them, do you have any clever ideas that make the work easier?

Oh. Let’s not forget to add to the list “easy open tops”, “just tear here” markers on packages, and “re closeable Ziploc ” tops.

Lies.

They are all lies.

It sounds good in theory, but really, have you ever tried to really successfully open those package tops without losing your sanity, much less having it actually zip and seal afterwards?

This my friend, is what scissors are for, and re closeable tops be damned.

Making the news this week…..

Just Do It.

I probably don’t need to say more than that do I? Unless you live in a cave you couldn’t have missed Nikes controversial new campaign ad with Colin Kaepernick.

The meme’s have abounded from humorous, to crazy, to thought provoking, to well, down right stupid.

Every person has become an expert on knowing him and what he stands for…or doesn’t stand for.

Every person has an opinion on Nike even if they didn’t previously.

I’ll just state the obvious here. Personal opinions are not absolute real…. facts. No matter how hard someone tries to make them be, they just aren’t.

I have sat back and processed, observed and studied lots of angles of this. I’m certainly no expert on the topic.

I just try to look at things in an objective way not driven by wild personal passions or half baked beliefs of questionable truths gleaned off internet postings of my friends, or worse yet my own desires to “make” something be true without actual, ya know,  real facts or evidence.

It is crazy to me how people jump on bandwagons without actually digging into something on their own and gathering their own info but just blindly accept others thoughts or opinions on a topic.

There is a reason people are referred to as sheep. Sheep just collectively follow each other without any thought to doing something different from the others, thinking for themselves.

Maybe because I write and am often digging and researching for information that my perspective looks at it in a different way.

If you tell me the sky is blue, but I can’t for sure assess that myself, then I’m darn well gonna go look to the best resources I can find to help me come to a conclusive idea if the sky is really blue or not.

Nothing gets me more than self imposed ignorance on anything.

I was going to make this a passing topic on todays post, but really have determined it needs it’s own platform, it’s own separate post.

I’m going to let my own opinions out ( and yes, I’m just as entitled to them as the next guy) perhaps I’ve seen this whole thing in a different way than others. I have seen some interesting, sane, thoughtful posts made by others that let me know there are other thinking and reasoning people lurking out there.

I also plan to bring some “facts” in alongside my own thoughts.

And on that note… I’ll move on… for now.

Let’s talk about food….

Of course I need to share a new recipe with you. I went out to eat this week and the local restaurant had added fresh asparagus and cherry tomatoes with garlic as one of their side dishes.

It was amazing and colorful.

Of course I immediately set out to find a similar recipe to duplicate at home, which I did and whipped up last night.

 

Seriously these few items paired together are amazing. I baked chicken, made some rice pilaf and dinner was served.

In other news….

I got a new book this week I’m really eager to get into. It’s called “Roar” and it’s written for women athletes, addressing  our physical make up and how we difer from men in our training needs, eating, and conditioning to be stronger, better athletes. It’s such a rich book full of great information I am hopeful to get some new ideas for training. Of course, once I finish there will be a book review on it as well 🙂

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That’s a wrap for this week. Have you read any good books lately? Tried any new foods?

 

Healthy Eating Tips For Dummies

One of the most overarching things I hear ( and read) are from people who want to eat healthier, who desire to do so, but often seem at a loss of where exactly to begin.

I mean, really, it shouldn’t BE hard, right?

Get the good food, eat the good food.

Why on earth are chocolate covered donuts in the basket??!

Seriously though…..

As I write this I’ll toss out the disclaimer that I’m certainly no expert on perfect nutrition. I openly and freely share my vices with you….hello powdered sugar donuts and salt and pepper kettle chips 😛

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I have just learned how to control my behaviors associated with those things. I’ve learned that those foods don’t support my athletic or health goals. I also don’t deprive myself so if I want something, I have some of it and move on.

On the whole of my day though, I make constant choices to choose wisely in what I eat.

It has been a learned process.

Some days are awesome other days are …..meh.

Ok so now that we’ve got THAT outta the way, lets continue.

You aren’t a dummy, really.

When it comes to eating and nutrition you really are largely a product of what you’ve been raised in, what you’ve been taught, and what you’ve been exposed to. Ok and you do have a healthy amount of “free will” as a grown up in your food choices as well.

You can “choose” to buy a candy bar and coke in the gas station… or you can “choose” to buy water and a banana or pretzels.

Huge difference in calories and nutritional content.

So free will goes a long way to helping us become more successful in our efforts to eat better.

I totally understand environmental factors. I didn’t grow up with a focus on healthy, moderate eating.

I grew up with good food, cooked by a mom and grandmother who knew what they were about in the kitchen ( skills they taught me to which I’m grateful) and food was all about not just eating, but comfort, family, and eating, plenty!

Seconds were just expected and a given. Everyone ate till they were in the food coma stage.

Of all things I’ve learned/taught myself these past years is to stay away from that mentality. It is a feeling I don’t like experiencing anymore, nor want to.

So some beginning steps towards getting smart with food is to understand your background environment ( what food was for you in your family, how it was treated, foods that were prepared etc) and accept your food behaviors today.

No one makes you eat anything  you don’t want or more than what you need.

In the beginning….

Ya know, when our Creator landed us here a zillion years ago, eating wasn’t complex. I have no personal experience with this but eating then was probably what it was designed for.

Food was fuel.

You ate to get fueled and you didn’t eat again till your tank was running low and you needed it. Repeat process. Spend time running from wild animals to survive ensured you got your cardio in 😉

Of course our early ancestors didn’t have all the processed, fatty, sugary non-essential foods we have today or I’m pretty sure they woulda been having brownies for dessert too.

One thing is still the same though.

Food is fuel. We need it to survive and to have adequate energy to get through our days.

It’s WHAT we choose to fuel or bodies with, how much, and how often that has become the issue.

It’s eating to eat and not eating because we have genuine hunger and need to fill our tank.

We eat to feed our eyes, mouth, and minds very often, without as much thought to what our stomach is saying.

Are we really hungry?

We’ve been given natural signals to indicate we need to eat yet many people go through their days never being aware of those signals because they never let themselves become hungry.

Back to the basics.

There are a few things you can do that can help you get smarter with your eating. They aren’t complicated or really hard, but they may feel that way as you have to intentionally work to adjust your thinking and behaviors.

Ready?

Eat when you’re hungry. When you’re authentically hungry, feed your body. You get no extra points for ignoring your hunger or pretending it isn’t there, so eat.  If you aren’t experiencing those hunger signals, find something else to do.

Eat just enough.  Now this can be a fine line to walk for all of us as we tend to eat and think we need more but if we give our bodies a little time to process what’s been taken in we would realize that we’ve had enough. One thing I’ve learned and been amazed over is how little food it really takes to satisfy my appetite and end my hunger. The same is true for you but you may have to teach yourself new patterns and behaviors with it.

Be mindful and intentional. This is where your food choices come in with the other points above. Assuming we’re all adults here, each one of us knows and makes choices over the foods and drinks we consume in our days.

put in my body

No one *makes* me go through a fast food drive thru or *makes* me buy non-essential, empty calorie foods at the stores.

I am responsible for what I do.

Same goes for you.

I’m at a point in my journey now where if I want something, I am fully aware of the choice I’m making. For those of you who still operate in a zone of feeling “guilty” over food,  ( find my post on food guilt here…  https://sassyfitnesschick.com/2018/07/07/food-and-guilty-feelings/     ) this becomes very freeing as you know you’ve made a purposeful choice and not just been swept away because you’ve deprived yourself for so long.

Making different, healthy choices won’t be easy in the beginning. Work on listening to your body and eating just enough to feed your hunger, even if your food choices aren’t the best.

As you master the first two habits, you can begin to change things you’re doing.  DON’T make sweeping, broad, extreme changes to your eating all at once. You will be setting yourself up to quit in 24 hours.

Small steps are the best steps.

progress

DO think about the foods you consume. Make a list if you have to. Which are healthy and offer good nutrition to your body? Which are non-essential empty calorie foods that don’t promote good nutrition ?

What non-essential foods could you swap for something healthier? Don’t forget what you drink too.

What non-essential. empty calorie foods do you consume that you could learn to live without or have on a less frequent basis?

Are you willing to try new things? To change you must be willing to step out where you haven’t experimented before. Add in a new fruit or vegetable to your week. Find a healthy recipe or learn to swap out higher fat ingredients for less fat options.

One of the biggest swaps I’ve made is using my non-fat, plain Greek yogurt in recipes that call for sour cream or mayo. Sometimes with the mayo I only use half to half yogurt. Not only do you cut fat and calories, you get a little extra protein thrown in too.  I also use this when making dip for veggie trays and as well as other sour cream based foods.

Look at how much added sugar or fatty foods you consume and see if you can eat less of it or make healthier swaps for something you like.

Learning to be intentional about what you put in your mouth will be your biggest challenge and your greatest victory to healthy eating.

Once you begin to master that, eating healthier begins to feel like an easy choice.

Why? Because when you build new habits, they tend to take over the old behaviors.

Undoing and changing a lifetime of learned behaviors is a purposeful and intentional choice made day by day, but with time and consistency you will be on your way to healthy smart eating and permanent lifestyle change.

What steps have you taken to becoming a smarter, healthier person?

Monday Musings

Hello Monday. Another one in the works.

Monday, the day of the week that seems to garner the most whining, complaining and lamenting. It’s the killjoy of the week, the black sheep of the family,  the ugly step-child, or the stuff you stepped in on your shoe.

I’m never sure why Monday always gets such a bad rap.

Oh I know, the party’s over, right?

 

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Back to work, the grind, the no fun and games grind of the work week.

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Some of you relate….

Of course some of you get up with your positive pants on and head into work and you be like…..

 

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And with all the negative Monday talk have you ever wondered if…….monday3

Yeah, something to ponder.

But then, I’m over here like….monday.png

I guess for me it’s easier to embrace it as another day of opportunities and chances to do things.

It’s another day we’ve been given this amazing gift called, life, and we are complaining about Monday.

You. Are. Alive.

One more day to spin around the sun, see things, do things, feel, touch, love, and experience life.

Yes, you might view Monday as the armpit of the week, but don’t miss out on living while you feel that way.

Speaking of living….

Yikes. I seem to be meeting myself coming and going lately.  Working with my son for awhile at his business ( means being gone all day) training for my duathlon, maintaining the household/ life stuff, writing for this blog, doing research for mentioned blog ;), and attempting to work on my projects for my business leaves me feeling like I want another hour or two in my day, preferably to sit and be still for a moment.

Training is rolling along for the duathlon.

I took off Sunday morning to go run both legs of the course where the race will run. I’ve done it like. twice, since last years race. As I shared in a recent Instagram post, it’s not an “easy” 5k. I mean really, to me a 5k is a distance I’m just warming up in. But this 5k, literally out the start line, is on an incline and you head right into hills, big hills. It continues pretty much until they turn us around to head back, then there is some down hill work, but also more up and down action too.

Anyway, I wanted to be out there to get it under me again mentally as well as physically. The heat and humidity is just a part of what goes with my training so that adds to fun as well.

As I was heading into the final stretch I checked my watch to see that I had clipped a 10 minute mile… now for a lot of you that’s like…slow.

For a 50ish year old woman, I’m okish with that 😉 especially given the mile it had been. I saw my finishing time was close to what I did in the duathlon last year when I was in my peak condition and all I could think is… “I need to get my average pace down”.

I’m hard on myself. I expect a lot and I  have high goals. don’t like to feel like I’m not working towards improvement in what I do.

The beauty of athletics right? The sky is the limit on reaching new goals no matter how small or big they may be.

I reminded myself that my last mile was worth cheering over and a decent time on that course was celebratory too.

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Finished both run legs for the duathlon… smile time.

Of course I might’ve been smiling ’cause I knew food would be imminent. It’s not a good sign when I take off and my tummy is already growling.  Food never, ever tastes better than post workout and my hunger is deep, real, and needy.

Do you ever let yourself get that hungry? Trust me, you appreciate food on a whole new level when you are that kinda needy.

Speaking of food….

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nothing like finding a random snack hanging out in my purse haha I guess it beats having candy in there  or something of that nature.

In the category of things that make me go hmmmm.

Featured stories on the daily news leave me shaking my head.

  • daily interaction with your children will help them grow and thrive.
  • eating a diet with less processed food and sugars will help you lose weight.
  • exercise can help you feel and look better.
  • eating a diet high in vegetable and fruits can help prevent many cancers.
  • reading to your children will grow their vocabulary.
  • smoking can shorten your life, be aging and cause other health issues.

I mean, aren’t these “no brainer” kinda things? Common sense? Like you should just know this stuff? Maybe not but it always leaves me scratching my head when I hear stuff that just seems like you’d know to do it or not do it.

When I’m not trying to eat well and train for a duathlon….

Ok I’ve shared in other posts about my new little vintage business.   https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/    Believe it or not, it’s been a month since I jumped in the deep end and got my little space at a local shop. I’m so excited that the month has gone really well! I’ve sold a lot of things, I’ve also sold stuff online and picked up some custom orders too.

This is where I start thinking I need 8 days a week with 36 hours in a day…..

especially with the upcoming holiday season on top of it all.

Goodness.

I’ve got plenty of projects going on. I scored this cute little number the other day…

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I have a thing for these old phone tables. This one is unique so I was excited to literally stumble across it one day last week at a local thrift shop. I love the fabric on seat and it appears rather new so I’m working with it… I already have a vision for what the rest will look like so stay tuned.

Ok, it’s getting late for me and I need to wrap this up… but first..  this week when I was doing a shift at the shop… I saw one of the girls selling this…. I instantly related….

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I mean… really…. I do believe this could be true 😛  Coffee is a the soothing beverage of life. It can pat me on the back and remind me I can do great things haha

I do believe it could be my spirit animal.

Do you have one?  How do you feel about Mondays? Tell me something cool and interesting from your week.

Spotlight On Mushrooms

Mushrooms. Edible mushrooms are the fleshy and edible fruit bodies of several species of macrofungi. They can appear either below ground or above ground where they may be picked by hand.

I know, you already saw the title to this post and have thought about  checking out and not reading past this sentence. Maybe my sass and humor might keep you around for at least the next paragraph or two 😉

Maybe you’re wondering of ALL the foods on the planet why I’d make fungus the subject of my food spotlight post. Why not something tastier and prettier to look at?

mushroom

I know… I hear you.. but miss out on telling you cool things about mushrooms you may not even know?

Like get this… do you know their DNA is more closely related to a human level than plant?

Really.

They are more closely related to humans than plants.

Ahhhh… now I’ve got you!

Bet you didn’t know that, right?

So are mushrooms vegetables?

The simple answer is no, it’s not a vegetable although it’s in the vegetable family due to it’s nutritional make up.

Ok so hold on for a little science here…..

mushrooms are fruiting bodies of macroscopic filamentous fungi.  Earlier when mycology ( the study of fungi) arose it was a part of botany.  This happened because fungi were considered to be primitive plants. The biggest difference in a (plant) vegetable and a mushroom is how they get their food. Plants if you remember from middle school science, possess chlorophyll and make their own food via photosynthesis.

How handy is that?

Fungi on the other hand exist on decaying material in nature.

There are also the obvious structural differences, such as a lack of roots, leaves, and seeds.

Fungi basically have their own kingdom on the basis of cellular organization.

So the bottom line?

We share similar DNA’s.. have you ever thought much about how good mushrooms are almost like meat?

I will mention hubby strongly argues this point 😛

I won’t bog us down in anymore science stuff, go look if you don’t believe me.

Have you ever wondered why mushrooms are a good source of Vitamin D? And one of the few sources that naturally contain it?

Because like us, they can absorb it from the sunlight.

Their cellular structure allows them to absorb it just like our skin does.

Eat your mushrooms for natural Vitamin D 🙂

I hate mushrooms.

Well, not anymore.  I have to confess I haven’t started eating them till later in life. They started becoming more of a staple in my diet a few years ago, once I got past their ugly factor and bland appearance.

I can’t imagine now not tossing them in my basket with all the other produce.

They  show up in my breakfast veggie blend, salads, stir fry, and oven roasted veggie mixes.

Heck, I even grind them up and toss them in with hamburger for spaghetti or taco meat but don’t tell my family that cause they will say I’m trying to poison them.

Seriously, ground mushrooms are great add in’s to hamburger dishes. I tell you, no one will know. 😉

What’s the nutritional low down

One medium mushroom has 4 calories… 4 measly little calories… which means you can eat a whole lot of them for not much impact.

Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. Mushrooms are also high in antioxidants like selenium and glutathione, or GSH, substances believed to protect cells from damage and reduce chronic disease and inflammation.

One cup of mushrooms provides 1-2 grams of protein, have no fat or cholesterol and are very low in sodium.

So let’s eat.

If you haven’t been a mushroom fan, you might have to work through your issues 😉

Mushrooms are wonderful sautéed, especially with onions. They work great in casseroles, roasted veggie dishes and more.

Try these recipes….

https://www.plainchicken.com/2016/05/marinated-grilled-vegetables.html#more

If you haven’t tried them or have reserved opinions on them, why not attempt them mingled in with other foods?

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Do I look like I’ve just harvested these out of the woods?

Don’t be fooled with the pic above, I’m no gardener. Plants come to my house to die 😛 I thought you might just appreciate all my “back yard” behind me 😉 and it made a nice drop for mushrooms….

Oh. And don’t eat those mushrooms in the woods, they can mess with your head.

Your turn… you tell me… did my post make you shudder thinking you’ll never eat fungus? Or do they find their way to your plate? Do you have ways you enjoying eating them? 

 

 

Things No One Told Me About Exercise

Exercise. It’s one of those subjects that when the topic comes up, people delicately shudder and walk off as if you’ve mentioned the plaque or some other horrible ill.

There are jokes made about pain and sweat and how hard it is.

There are comments about how “they should start to do something” or their “doctor told them to” or “my friend is trying to get me to go with them” and many other similar thoughts.

We can be challenged, made to feel guilty, or completely ignore the idea.

For some, just the mere thought of having to move their bodies in purposeful exercise makes them sweat.

Honestly, I was in a similar boat a few years ago.

Then one day, like many people are, I was at a doctor appointment  for my yearly check up.  When he asked me what I did for exercise I told him I “used” to go for little walks but hadn’t done it in a long time. He encouraged me to do something, to at least get back into walking and to try and drop a few pounds.

I literally left his office that day, went home, took my first walk and pretty much never stopped after that.

fun and games

 

It wasn’t all fun and games.

I didn’t skip out and dive into my walks happy. No. I grumbled over it. I lamented being fat and “having” to exercise. ( gosh have I learned a lot since then) I hated being hot and I would’ve preferred staying in and doing something else.

I wanted to come up with reasons not to do it, but I’m kinda stubborn and when I get into something I get determined to make it work.

Yet somehow in all of the talk about the “how’s” and “why’s” for exercise, there’s a whole lotta things that never get mentioned.

Exercise IS hard.

In the beginning it feels like… death. You wonder why on earth you signed up for this fresh hell and how is it really gonna benefit you? Where are the results already?

Seriously, I’d dutifully go for my 2 mile walk and want, ya know, instant results, for my efforts.

Honestly though, I always did feel mentally better after I did it, so there’s that.

Exercise reminds you that you are really outta shape.

Admit it. Who hasn’t gone up a flight of stairs, tried to run for a short distance, or even gone for a brisk walk without breathing like a freight train and feeling like your heart is gonna come out of your chest.

Good times.

Yet I never got the memo that those were some of the awesome side effects I could encounter when I decided to pursue exercising.

I hated that feeling ’cause it did tell me I needed to work on what was inside of me as well as what was on the outside.

Let’s not forget  the other awesome side effects of looking like a red ripened tomato ’cause your blood is wildly rushing and you have sweaty hair plastered to your face.

You ache and feel muscles you never knew you had.

No wonder people run away from exercise.

Don’t do what you hate.

If I had a chocolate bar for the times I’ve had people come to me asking about exercise activities to do but they start with… “Ok, well like, I reallllyyy hate running. I mean, I know YOU like it and all but for me…well..no.”

I simply tell them, well then, don’t run.

Hey I never imagined I’d turn into a runner. That stuff is hard. But somehow, in some weird way, I started doing it and before I knew it… I was running.

I won’t lie. There’s a pleasure and pain pay off to it, but it’s always fiercely rewarding so I’m kinda loathe to give it up 😉

Find something you can enjoy and look forward to and then become the biggest expert at it you can. It’s that simple and it’s the best way to stick with it.

It eventually WILL pay off.

It will. Trust me. It won’t pay off after 9 days or maybe even a month, but it will. But long before you may see physical changes, you will mentally feel better. Going for purposeful exercise can clear your head, help you problem solve, and make you feel better overall. It’s a great day to unwind from your day or start it. I prefer and have turned into a morning workout girl for a variety of reasons.

Mornings are when people typically want/need almost nothing from me so I can take that time. I also feel like it starts my day in an energetic positive way… even if I may still be rubbing sleep out of my eyes why the sun comes up behind me. I am also smart enough to know it is easier to have excuses later in the evening than morning so I just make it my first priority.

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Shhhh is there something behind me? How I love starting my day

 

No matter what time you choose know you are making an investment in yourself and it will have pay offs.

You’ll actually start to look forward to it.

Really, you will. Once you’ve built it into a new habit it will become easier to incorporate it in your day and you’ll come to actually crave that time, even when you know it will be hard and it will be work.

You won’t mind that because you will come to understand that it makes you feel good and that’s a pretty nice side effect to hard work.

I honestly schedule appointments and other activities around making sure I have time for my training and some moments to get cleaned up and human looking  after I’m done . This is as important as anything else in my day and  I make no apologies for putting it on my agenda.

You shouldn’t either.

Some things won’t feel so hard.

Really. In the beginning when you are gasping for air like a fish out of water and your heart is pounding you may think you’ll never adapt.

You will.

Your body will begin to do all the miraculous things it can and make adaptations so the work “feels” easier but the reality is you are getting stronger. You’ll be able to walk or run longer, lift more and as you make progress you can ( and should) keep pushing on for more that feels hard again.

Years ago when I started doing a little lifting I had these cute 5 lb weights.

Yes, for real. ( I’d never let anyone get away with that now 😉 )

Anyway, I decided I’d make a big move up to 8 lbs. at the time, I felt it a little more. When that started feeling like nothing after a million times, I made a huge move to 15 lbs. ( go big or go home right?? haha)

I won’t lie. That was work. I could barely do 6-8 reps without deciding it was enough. ( girl arms)

I worked those weights a lot. I did what I could do and when I felt like I could add “just one more rep” before my arm fell off, I did it.

Obviously, I camped there for awhile gradually building in sets of high reps that kept me feeling it.

A while back, I realized the 15lb weights felt like the previous ones, like easy, no effort.

I got the small barbell, tossed on about 25 lbs and oh yeah, I’m feeling it again.

Seriously, the first time I could barely squeak out  3-5 reps before it was fail  ( meaning I couldn’t curl it one more time)

I just worked that in each time… I’d push for one more rep…

Now, I’m kinda proud to say I can do 3 sets of 8 before my arms are yelling at me. Even though I use heavier weight for other moves, the 25 is for single arm work and my arms are definitely earning their muscles haha

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Strength training isn’t just about lifting stuff, it’s about being strong for the other activities I’ve come to love.

 

I’m serious… keep at what you do… no matter how small it seems… and build on it. You’ll get stronger and the work in some ways, can feel easier.

It can really build your confidence

So you’re thinking, “well, I am a confident person without working out”. Yeah, I was too.  But when you start exercising and putting your body through vigorous work, it changes and you get stronger and you’re doing things other people tease and make jokes about, it will build your confidence even more.

When you set goals, sometimes bigger than you foresee being able to do, go through training, sacrifice, sweat, tears, exhaustion and a whole list of fun things, you’ll get it.

Train for and run a marathon, it will give you the confidence you can do anything. Trust me.

You’ll meet amazing people doing what you do.

So, I’m a little bit.. social.

I’m mentally seeing my hubby reading this choking, reading that last line to which he would snort and say… “A little?!?”

Ok well maybe, quite a bit.

Turning into an athlete certainly has brought me into different circles, and in those circles, meeting some amazing and talented people.

A few years back when I was selected to be in Runners World, “Runners Body” edition, https://sassyfitnesschick.com/runners-world-body-edition-feature/   I was privileged to share the pages with some amazing athletes scattered all across the U.S.  These were people I would’ve never encountered otherwise. After the magazine hit the market (Dec 2012) thanks to the world of social media many of us connected.  Many of us to this day, are connected and cheering on each others accomplishments.

Locally, I love knowing people who perform in similar sports as I do and having that common ground to discuss our fields of interest ( this often saves the sanity of our loved ones who may or may not be weary of hearing of our times, our negative running splits, or what technique is best for releasing worked muscle groups 😛 )

Knowing these people remind me I can always strive for more, to get more from myself, and to keep setting bigger goals.

My Ironman friends… well… are you even human???

Maybe… someday… who knows.

All that to say, you can meet some interesting people when you get out there.  And if you’re semi- social like I am… well it goes together like peanut butter and jelly 😉

Energetic. You’ll get more energy.

I will admit. That was a hard sell in the beginning. How… how… could I get more energy when I could barely drag my carcass off the sofa to go do something ?

This didn’t happen over night. However, the more I did, the more energy I seemed to get. It’s like exercise became the breeding ground for more energy.

Weird, I know, but it happens.

Just start, it will come.

That whole healthy thing.

Ok, I knew intellectually, before I started working out, that it had some health benefits. However, I had no experience with it.  This takes a little time but when you start eating better and exercising, it has positive results on your body, inside and out.

My doctor tells me each year at my annual check up my labs are boring and normal, which I think is a good thing.

My good cholesterol level is off the charts past “normal” to which he tells me is generated from all the exercise I do.

There’s a win.

My resting heart rate is usually dancing around in the 40-50 bpm range, thanks cardio and a whole lot of endurance training.

The things I do in my daily life are easy and I have strength to do things on my own and not need “help”.

Let’s not forget how exercise also constantly is generating new cells and growth which many believe is the best anti-aging medicine.

Find some posts below I’ve written on this topic….

https://sassyfitnesschick.com/2017/05/24/exercise-and-aging/

https://sassyfitnesschick.com/2017/07/24/aging-and-the-fountain-of-youth/

Have I sold you yet?

I hope, I’ve presented some valid ideas for making you want to build your own exercise plan.

I’ve written this article in a somewhat playful way to share with you things I never really knew or understood about exercise.

It IS important. It’s not just for weight loss but is good for our bodies. We’ve been made for movement. Find a post on that idea below…..

https://sassyfitnesschick.com/2018/06/28/no-exercise-required/   and it’s valuable for our total health and well being, inside and out.

Do yourself a favor and start. Start small, start somewhere but get going. You can thank me later 😉

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After workout… when you can cheer for yourself for getting it done… and yes, you can 😉

 

Your turn…. how do you view exercise? Or how have you viewed it? Do you appreciate the benefits of it ?