Motivation and Commitment

MOTIVATION AND COMMITMENT

Very serious terms, requiring personal willpower and strength.  What are they, and how do we increase our skills in these two terms??

Motivation: 

As a noun is the reason one has for acting or behaving in a particular way.

Commitment:

As a noun is the state or quality of being dedicated to a cause, activity, etc.

I've been listening lately to a book on tape from Brene Brown called Dare to Lead. 

I am finding it very insightful and it's helping me understand how to get rid of the roadblocks that get in the way of Motivation, Courage and Vulnerability.  She explains that "Experiences that make you feel vulnerable, like losing a job or putting yourself out there emotionally, can bring feelings of anxiety, uncertainty and a desire for self-protection. However, there is not a single piece of empirical data to suggest that vulnerability is associated with weakness. In fact, the opposite is true: acts of courage are impossible without first putting yourself in a vulnerable position."  Once you can allow yourself to feel vulnerable, you are able to perform courageous acts.  

To be motivated to workout, to be in shape we need a strong WHY.  Why are we doing this... Why would we get up a little bit earlier... stay up a little bit later... we are tired, we are scared... we are BUSY... so what is your WHY?

For me the Why is clear - I want to walk until I die.  I want to have control of my own functions.  I want to not die of heart disease, diabetes, stroke or other debilitating diseases.  My Why is strong and clear... which is also why I'm MOTIVATED.  I have motivation to work out daily.  I want to maintain a strong upper and lower body.  I want to work in my garden and look after my family.  What is your WHY?  Grab a pen and a journal and start to write... write until you find out what your WHY is and then write about it every day.  Put it in a place you'll see every morning.  

Commitment is staying that course.   How do you stay committed?? Why you have a strong enough motivation, a strong enough Why you have a goal you can push towards.

1. Having a goal that is clear and meaningful is the start to staying committed.

2. Write this goal down, keep where you can see it, write about it every day!

3. Create daily routines to ensure you are working towards your goal.  Routines ensure you have a schedule and pattern that works for your environment.

4. Add inspiration and fun!  The journey is truly the best part... love every moment of it!!

5. Be vulnerable, be honest.. you'll have days you can't do it.. you'll miss it... stay accountable by having a network of friends to help you get back on the track - we're here for you!

6. Be courageous! Be willing to fail! Allow yourself to fail! To make mistakes... to be wrong.  "If you're not willing to fail, you can't innovate. If you're not willing to build a vulnerable culture, you can't create" - Brene Brown.

 Now - what workout are YOU doing today!!??

MY Workout Program to get back into Shape - full summary of links

MY Workout program to get back into Shape

....for the man or woman who has procrastinated this long enough that they are stiff... and could injure themselves if they do not go slowly...

So this is not the only workout plan... but it is my plan, my current plan I started on Monday April 13th, 2020.  I began sharing this plan as I really needed to have some camaraderie in my efforts... it helps me stay motivated.  I used to lead workout classes.... Now I'm thinking I'll start them back up....purely selfishly...because if you count on me....I'll have no choice but to keep working out for you. I really need your inspiration! Let's get back in shape together. At home.

By Wednesday, I decided to update this blog to ensure that anyone who just starts to checkin mid-way would be able to start at the beginning and follow the plan!  So here it is... Let's do this!!

DAY 1

Using simple things we have at home..... Day 1 of getting back in shape. Yes. It's ugly...I'm no model! These classes are for those who need motivation. Like me. I'm out of shape #fullytransparent

Ps... There is a lot of seriously hysterical stuff here. You'll need to watch it fully and do it with me to fully appreciate how funny it is.

VIDEO DAY 1 PART 1 - Upper Body Workout

Next... Part 2!!!! Do part 1 first.  Don't cheat! Lol. The explanation of why I'm doing this is in video 1... I had a glitch which is why there are two parts.
This is a continuation of a work out for the out of shape.  Slow simple. Low intensity. No frills. All truth.

VIDEO DAY 1 PART 2 - Core Work

DAY 2

Workout to get back in shape day 2.  Gotta admit.  Little sore around the shoulders today. I like that feeling though. It means it's working. Do you know Why pain is good? Because your brain says "oh! I'd better fix that". Know what the brain does to fix sore muscles? Builds then up. Thus....you get in shape

When we begin to workout again... moving our muscles, ligaments, tendons, and joints... we will feel very stiff the next day.  This is because our bodies are telling our brain to bring all the ingredients of repair into the area.  The best exercise you can do to loosen these tight and sore muscles and joints up is some long, slow, thoughtful stretches.  I personally love Yoga for this.

Start today with a great stretch. I personally love this girl Adrienne. Watch my favourite below or choose another suited for you.  (I chose this one because it is especially good for chair sitters with tight backs, legs and hips) see you later today for our next work out focusing on our butt and legs.

Total Body Yoga - Deep Stretch | Yoga With Adriene

I did it! Embarrassing but transparent and real. Day 2 workout for getting back in to shape! Focus on the legs.

This is 1 set. Only 11 minutes. Rewind and do 3 times! Text me how it worked for you!

VIDEO DAY 2 Lower Body Workout

Keeping a journal is motivating (you don't want an empty page) and it gives you goals to improve towards. Xo

DAY 3

The Day 3 Workout to get back in shape. Today is a rest day to allow the body to regenerate and heal before starting up again.  Start with a great stretch of all muscles.  They need rejuvenation. Hannah and I did this one today. Can be done tonight too....although great in morning....it's great anytime!

Yoga Morning Fresh - Yoga with Adriene

DAY 4

I like to split my upper and lower body workouts into separate sessions for a few reasons.  The first is because I don't have a lot of TIME to do fitness, so I need to workout for just 30 minutes EVERY DAY, rather than 1 HOUR session every second day.  The second reason is that I like to focus on muscle groups and get a good solid workout activity on them, so by doing upper body first then the next day those muscles get to rest while I focus on the lower body muscles.  Depending on where I am in my fitness program, I can then take a rest day to let it all heal... and start again.

An Article I enjoyed on Split System training notes that to follow the American Council of Sports Medicine (ACSM) Guidelines you need to allow at least 48 hours between resistance training exercise sessions for a major muscle group.  With this system, our body will get exactly that.

So today, I will return to upper body, and mix up the workout a little bit from Monday's session.
I found a great video - let's follow this one! Because the intervals are 30 seconds each you can go as slowly as you like and modify as you need to based on where you are in your strength. Let's check in tonight on how this upper body workout went!

13 Minute Upper Body Workout for Beginners

In future, I'm going to start recording my workouts differently to help you.  The first set will be recorded slowly... a beginner's course on the workout to come... then the second set will have little to no instruction at all to allow a person who already knows what they are doing - to just get to the business of the workout!! The third (and forth if you are strong) workouts are yours to repeat set 2 over again.

DAY 5 - TOMORROW IS A REST DAY SO MAKE TODAY A GOOD ONE!!

Friday!! We made it.  First week of working on getting back into shape.  Today is a lower body workout with CORE.  I found a REALLY good one for us to do today!  This one works on all sides of our legs, inner and outer... it is on a map (you get to lie down!!)... and you do as many repetitions as feels right for you!  Can be as short as 10 minutes!

So here we go - link to article is here

So simple - we're going to do this workout this way:  Pick out your favourite song! Put it on - and for every Verse you do the First movement, every chorus you do the Second Movement! See the photo of the movements below! Then the next Song you do every Verse the Third movement and every Chorus the Fourth Movement!! Check out my description and the photos below for how to move!

First Song
First Movement - first Verse - Side Leg Raise (Right side)
Second Movement - first Chorus - Clamshell Leg opening (Right Side)
Third Movement - second Verse - other Side Leg Raise (Left Side)
Fourth Movement - second Chorus - other side Clamshell Leg opening (Left Side)

Rest and dance out the rest of the toon!!

Second Song
First Movement - first Verse - Inner Thigh Raise (Right side)
Second Movement - first Chorus - Donkey Kick (Right Side)
Third Movement - second Verse - other Side Inner Thigh (Left Side)
Fourth Movement - second Chorus - other side Donkey Kick (Left Side)

For the rest of the song and final Choruses - Do some core crunches.. (link to instruction and photo see below)

DAY 6 RESTDAY

DAY 7 Going to be a cardio day. 

Every Sunday I use to do a longer, easy cardio session.  It could be a bike ride, an easy run, a long brisk walk, or something indoors.  At home there is much to do in our outdoor yards preparing them for spring or find a route you enjoy walking. Today is cardio day, warm that body up, get your heart rate (not too high) up and enjoy the fresh air.

From 8 Low Impact Cardio Workouts, a great article:  "But taking it easy on your joints doesn’t mean you need to skip out on cardio completely—just focus on low-impact activities, says Sulaver. To keep stress off your knees and ankles, for example, choose activities for which at least one foot remains in contact with the ground (or equipment) at all times. Walking, biking, and elliptical trainingare all good examples of low impact cardio, compared with higher-impact running and jumping.

Low-impact doesn't necessarily mean low-intensity, though, Sulaver adds. Here are some great workouts that will rev your heart rate while still showing your problem spots some TLC. Just remember: Always listen to your body and if something doesn't feel right, don't force it—try something else! "

DAY 8 - Back to Upper Body and Core!

Upper Body day starts again - if you are feeling like staying the same and building on the same muscles go back to Day 1 or Day 4 and repeat this workout.  Google Upper Body workouts and find something even more interesting for you!! (Share with me!! I'd love more ideas).  Today I did something a little more creative.  I've been meaning to "plant" a rock garden in a very wet area of my land for years!! Today I took a 5 gallon pail and went deep into the woods of my land and gathered rocks from the earth.  Bending and digging and then hauling the pail to the area where I'm building the rock path... see below!! It was a GREAT workout with added benefit of not only getting myself into shape, but getting a beautiful landscape idea into shape too!!

After the workout, you can then know that a glass of wine and a relaxing view of the sunset - was very well deserved!!!

DAY 9 - LOWER BODY DAY!!

I think you are starting to see the way a great workout program works! Right ??  Every day you do some small part to work on your fitness.  Upper Body, Lower Body, REST, Upper Body, Lower Body, REST, Cardio!! 7 days of blissful energy and focus on YOU, every week... then REPEAT.  Yes, you repeat forever... you create plans that are more interesting, you add weights or intensity or more repetitions of the sets... this is how you grow and improve!!

Today I'm going back to DAY 5 as that was a really good one.  I'm going to repeat using 4 songs today.  Songs of choice??? Share with me yours!!

The Other Side - by Bruno Mars

Can't Stop the Feeling - by Justin Timerlake

Slow Hands - by Niall Horan

Ready for it - by Taylor Swift

Where to buy seeds, seedlings, fresh veggies and herbs - LETS EAT BETTER, STARTING TODAY.

A FEW KEY RESOURCES FOR EATING WELL 

Published originally on March 22, 2020 Updated April 14th, 2020
Updated again April 18th 2020

I published a Blog entitled "What Next? How to survive COVID 19" on March 22nd, about how to stay healthy during this time.  EAT WELL! Buy local or begin your own sustainment practices by small gardening at home.  (Further note - I'm trying to stay on top of changes and news... and will update here best I can - I do apologize if you go to speak to a farm, and their service has changed)

In this Blog I've captured some key resources where to start:

Section 1 - Where to buy food from local farms

Section 2 - Where to buy Seeds

Section 3 - How to start your own gardens

SECTION 1: BUY FOOD FROM LOCAL FARMS 

Many are now delivering or have curbside pickup and know that one more advantage of local farms is points of contact. Especially with small farms and veggies. Forefather's farm writes, "I'm the only one that touches them, until the customer does. Not something I considered before!" How important is that these days.  Savour Ottawa has updated local farms at the link here, and more details I'm aware of are below.

SAULT STE MARIE FOLKS - This website has a list of local farms you can order from:

http://buyalgoma.ca/supportlocal 

NOTE: Jardin Farm has delivery options for only 10 dollars!
"In times like these, the most important thing is keeping our community safe & healthy and we want to do our part. We're offering Zero-Contact Home Delivery to help keep SSM vibrant with fresh, nutritious & organically grown microgreens. To mitigate risk to our community, we will:
-have zero contact with any of our customers during our delivery route.
-continue to uphold the highest hygienic standards during production/harvest
Delivery will be Fridays, so please order by Thursday to ensure your weekly greens.
www.jardinfarm.ca 
*$10 minimum order - THEY SELL OUT FAST NOW SO BE QUICK!
*Delivery only available within city limits
*For those who wish to use E-transfer, message us your order and delivery address and we will get back to you with payment info*

ONLINE OPTIONS ACROSS USA and CANADA:  This website has a number of farms joining up and delivering to you! Order online here.

DONATE TO SUPPORT OTTAWA FINANCIAL STRUGGLES
In Ottawa - low income and vulnerable households have signed up to order a 'Good Food at Your Doorstep' box full of fresh fruits and veggies for $20. The cut off date was Friday April 17th for orders.  There is an option to volunteer or donate to a household financially impacted. 

OTTAWA FOLKS.... NEED FOOD DELIVERED???
Visit GoodFoodOttawa.ca / BonnebouffeOttawa.ca

From Just Food: "Due to the COVID-19 crisis, you may be looking for ways to buy online. Just Food will continue to update Good Food Ottawa as a one-stop-shop for finding food - for those struggling with income AND for those who are more financially secure AND for people seeking options to support local farmers. This service existed before, will be updated during COVID-19, and will exist into the future, to ensure good information on food is available." On this site you will find:

• Resources just published by City of Ottawa re. what is open now for emergency food support, for household and for isolated seniors
• Good Food at Your Doorstep: a $20 box of fresh fruit and vegetables with free delivery for those struggling with low-incomes 
• Savour Ottawa Buy Local Food Guide: Producers newly updated on April 8, 2020 - find local farms, restaurants, markets, retail, breweries, wineries and microprocessors (including those who have online shops)
• CSA Farms: a detailed listing of who still has boxes available for the 2020 season (CSA stands for Community Shared Agriculture farmers in the Ottawa region)
• Groceries and Restaurants: find online stores and restaurants that are open and operating with pick up or delivery options
• FoodLink Directory: food bank, community meal program, community kitchen or meal programs (Please check individual websites for updated COVID-19 hours as many of these may be closed or have reduced hours)
• Farmers' Markets: find more information on farmers' markets in Ottawa as it becomes available.  Many are moving towards online ordering with pick-up options

April 16th update on Community Gardens as an Essential Service in Ontario:

Local public health officials from across Ontario are reviewing the following recommendations for gardening during COVID-19 brought forward by the Ontario Community Growing Network and the Cross-Food Communities Network. These recommendations still being considered by the provincial governments.

JOIN A CSA - Community Supported Agriculture - For people who cannot start their own gardens this is the best way to have consistent fresh veggies, delivered to your door throughout the summer and support local farming! I just joined with Fair Sun Farms for the summer as they deliver to many areas at a frequency you choose.

Acorn Creek Garden Farm is open as long as you call ahead 613-836-2613.
http://acorncreek.ca/
"We still have cabbage in; round green, round red and pyramid sweetheart cabbage.  We also have maple syrup and preserves.  We will have bedding plant vegetables and 50 varieties of herbs in May.  They all do well on our farm and should do well in your garden" - you can pick up seedlings from them to grow at home!

Forefathers Farm 

https://www.forefathersfarm.ca/

Wrote: "I do deliver depending on distance but we prefer pickup. I bag things and leave them in the freezer for self serve pickup. (Meats) We can bill via PayPal or e-transfers, as well as cash in the cash box at the stand. I wash up well, and bag using our new box of shopping bags instead of reused ones. 

Our stand is open for eggs, self serve again, and I disinfect the fridge, and offer sanitizer at the stand. 

Once our veggie season starts it's all self serve as well, on the honour system. We will be selling lots of transplants this year at the stand, as well as focusing on container gardening."

Capital Greens Urban Farm

https://www.capitalgreens.ca/

Wrote: "I will be selling my organic veggies locally. People can buy a vegetable subscription with options for home delivery or pick-up right at the farm (learn more at capitalgreens.ca/veggie-subscription)."

Bryson Farm - Delivers

http://www.brysonfarms.com/delivery/
Stuart wrote: "Yes – we deliver throughout the Ottawa-Gatineau region certified organic vegetables, beef, and prepared foods year-round.  Since our farm is closed to the public and very isolated, we are doing our best to stay open! Our COVID-19 safeguards can be found here.  They do not sell seeds but our seedlings are delivered to our home-delivery customers when they are available."

Fat Chance Farm - delivers boxes and has pickup

https://fatchancefarmstead.com/
Josh writes "Our plan is to still run our food box program and our upick strawberries.  Visit our website learn more about these two. We may have to change the way things operate a bit but this time more than ever our communities need access to good, local food."

Terramor Farm 

http://terramorfarm.com/product-category/veggie-boxes/

" We have adopted bio-intensive farming practices, using mostly hand tools, cultivating just over an acre of land.  Each year, we produce over 30 varieties of vegetables providing for our CSA program, restaurants and markets."

Arc Acres  - Manotick Station

https://www.facebook.com/Arc-Acres-1402248406654109/
"Practicing local sustainable agriculture by providing our local community with delicious and nutritious vegetables and pasture based meats through a CSA model focusing on biodynamic and permaculture approaches………”while living the dream!”"

Cadence Ecological Farm - Update April 15th We're doing sales online, pickup at the barn. No delivery as of yet. I'll be delivering a portion of our CSA by bike come late June.
Website: https://www.cadencefarm.ca/

Brett writes: "I might have the odd extra seed for a few items (lettuce is the only thing that comes to mind at the moment). Gaia Organic Seeds,We're doing a CSA again this year! Sign up at cadencefarm.ca
We're selling every Sunday at Just Food outside the barn from 11:00-12:00 alongside a few other farmers (eggs, microgreens, garlic, lamb, ferments, honey, maple syrup)

Website with ALL LOCAL food producers and Markets:
https://savourottawa.ca/buy-local-food-guide/

Just Food:  April 9th Update - orders now available online for veggies and eggs. "Just Food works to ensure that Ottawa is Food Secure. Food security exists when all people, at all times, have physical and economic access to sufficient, safe and nutritious food to meet their dietary needs, as well as to culturally acceptable food preferences for an active and healthy life. As well, foods are produced as locally as possible, and their production and distribution are environmentally, socially and economically just."
See their Facebook page: https://www.facebook.com/justfoodfarmstand/

SECTION 2: BUY YOUR OWN SEEDS for a small home garden- grow herbs and use them every day:

Gaia Organic Seeds - April 15th update: They still have seed options! Plus they are expecting more shortly so keep in touch with them on their page for more information.  ALSO, for the new gardener, here is a perfect option - The Gardener's Tray! For only $85 dollars you get all of the seedlings in May ready to plant - for a perfect small garden:
Seedling includes:

1 Cherry Tomato, 1 Slicer Tomato, 1 Italian Tomato
2 varieties of Sweet Pepper
2 varieties of Cucumber
2 varieties of Kale (3-4 plants each)
2 varieties of Chard (3-4 plants each)
1 Zucchini
1 Acorn Squash
1 Delicata
Cabbage (3-4 plants)
Basil (3-4 plants)
Parsley (3-4 plants)

Bird and Bee Farm - March 25th update: Thank you for your patience as we manage a higher than usual volume of online orders. We are taking the utmost care with your seeds, and batching orders for shipping once per week to keep us all healthy and safe.
Website: https://www.birdandbee.ca/
Wrote: "We sell seeds using our website - www.birdandbee.ca.  Right now we ship out seeds once a week.  We can also take orders by phone with cheques or email transfers."

Veseys - April 15th update - Still can order online and have them delivered direct to home.  Due to increased demand and limited resources, please realize that your seed order may take 3-5 weeks to ship.
https://www.veseys.com/

Greta's Organic Seeds:  Update April 15th - most seeds sold out but some still available.
https://www.seeds-organic.com/

Beetbox is selling Seedlings (ready to plant!!) - Update April 15th **Sales on hold while we catch up on orders**
https://beetbox.ca/plant-sale/

Bryson Farm - Delivers Seedlings to home delivery! Check back in May - orders aren't available now.

http://www.brysonfarms.com/delivery/

Acorn Creek Garden Farm call ahead and in May you can pick up seedlings
http://acorncreek.ca/

Ritchie Feed and Seed - April 15th update: You can try to order from their website.  No idea if they can make their seeds available as I have not tried.  You will have to order and pick up curbside as a minimum.  *PLEASE NOTE: OUR GARDEN CENTRES ARE CURRENTLY CLOSED. WE DO NOT HAVE PLANTS IN STOCK AT THIS TIME.
http://www.ritchiefeed.com/

SECTION 3: VIDEO RESOURCES TO START YOUR OWN GARDEN:

Capital Greens Urban Farm writes, "For folks who are just starting out with gardening and are interested in workshops and other educational opportunities, I’d recommend that they subscribe to my farm’s mailing list (at the website linked below), and to Just Food’s mailing lists (http://justfood.nationbuilder.com/newsletter_signup), as we will be offering workshops on gardening topics throughout the season."


MIGardener - great videos
https://www.youtube.com/channel/UCVGVbOl6F5rGF4wSYS6Y5yQ

Nature's always right - Urban Gardening
https://www.youtube.com/channel/UCejgtTHroWI5sF_2-fuiF4Q

How to build your own raised bed for a backyard garden
http://www.rathersquare.com/2016/03/how-to-build-covered-raised-garden-bed/

What NEXT? How do we survive COVID-19 and any other ?

Many posts online including the Ontario Health Centre continue to state "We are all in this together. We'll get through this together".  What does this really mean as we are all separated, sitting in our homes?  What does this mean, I pondered this morning... and I think I may have figured out where I can help.. where I can make a difference.

I began to write in my journal, as any other Sunday morning, writing what comes to mind while looking out on the vast field in front of my front window... noting the too few cars passing along Dunrobin Rd.

What can we do??? I asked myself.  We can begin to live differently.  The virus (any virus) attacks those with weakened immune systems.  What is a weakened immune system?  A weakened immune system is where your body no longer has the ability to fight infections and diseases.

So what causes a weakened immune system?? Many experts will point to  inflammation as the main root cause of the diseases that bring about a weakened immune system. They blame inflammation for cancer, diabetes, MS, auto-immune disease, and many many more..

So then, what causes inflammation?  This one, if you do not already know will cause you to go into a new paradigm...  FOOD.  The experts will tell you, food is the primary cause of inflammation in our bodies. (Anti-inflammatory eating links below).

So the elephant is officially in the room.  We can no longer ignore him.  We must, as a society change the way we EAT.  Now, how can we do this together??  We start by helping each other understand WHAT it is we need to eat.  There are many resources available.  I'll share a few below.  I'll share more as the days pass as I am very excited to support this cause, if I can.

The bottom line, the simplest of all explanations, is that you must start eating mostly veggies, and no more boxed products... no more manufactured products... no more factory foods.  We each need to start small gardens at home - you need to have herbs everyday to reduce inflammation.  Know that simple, easy to grow herbs such as Basil and Parsley have important health benefits including vitamins A, K an E, and potent anti-oxidant and anti-inflammatory polyphenols.

Every one of us can be planting a herb box in our windows.  If you have a back yard, please start to grow a handful of your own vegetables - carrots, tomatoes, cucumbers, lots of greens, broccoli, cauliflower - all very easy to grow but yes, a bit of work. If you are zoned in a place that can have chickens -  three chickens will give you enough eggs for protein in our diets.

That's the answer!

BUT - what about those of you who are in small apartments, you cannot grow your own food, you do not have your own space, or you are having too much trouble getting access to resources - there must be enough land and farmers in the Ottawa area to support the Ottawa city.

I think if we are going to set ourselves up to eat better together, and fight any virus that comes our way - and there is no doubt going to be more - then we need to sustain our city together.  How do you think our ancestors survived the middle ages?  They did not each independently went off and did everything themselves, they worked together as a city to share resources and collectively do well.

So I'm excited to start looking.  Where are the Ottawa farmers? Who has appropriate land? Where are the current cooperative gardens operating? And how can we, with self isolation in place - take the time to build up enough food to sustain us - now and in future.

These are my questions.  If you know or have any ideas please comment below or send me a private note. Please let me know how I can help you get started.

This is how we CAN work together, and fight off inflammation, and potentially get through any virus, bacteria, or disease that finds us.

Yesterday was the first day of Spring!! Time to collect or buy your seeds and get planting!!

Simply Google "Foods that cause inflammation"  here are a few links:
Anti-Inflammatory Diet: what to know
Harvard Health Publishing: Foods that Fight Inflammation
Arthritis.Org: 8 Food Ingredients that Cause Inflammation
Dr. Gundry's the YES and NO lists: Foods that can cause inflammation

Amazing!! The difference that good food makes....

Amazing!! The difference that good QUALITY food makes....

I've got to share my secret to my current morning meal!

I'm feeling amazing and I just have to share it with you.  Every week I make 4 small stoneware dishes of this delicious breakfast - so simple to make! Easy to heat up in the morning AND it KICK STARTS every day... Monday to Thursday!

I truly believe this combination of ingredients cures so many ailments...  (I found this recipe in one of my favourite healing books by Julie Daniluk HOT DETOX, this one is called "The Early Riser")

What you are eating:

1. Sweet Potato:  The sweet potato has some incredible health benefits!

• The Sweet Potato is super nutritious!! They "are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease", check out this list:
• Carbs: 41.4 grams
• Protein: 4 grams
• Fat: 0.3 grams
• Fiber: 6.6 grams
• Vitamin A: 769% of the Daily Value (DV)
• Vitamin C: 65% of the DV
• Manganese: 50% of the DV
• Vitamin B6: 29% of the DV
• Potassium: 27% of the DV
• Pantothenic acid: 18% of the DV
• Copper: 16% of the DV
• Niacin: 15% of the DV
• Sweet Potato is known to promote GOOD GUT HEALTH!  Many studies today are showing that good gut health will fight cancer and many other inflammatory diseases.  "Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed."

I start by cutting up some sweet potato and adding it to a bit of olive oil I've placed at the bottom of my dishes. See George Karimali from Ikaria, Greece who taught me the importance of Olive Oil in our diets.  George gives lessons on how and why good quality food is so important as he prepares his Olive Oil (Avacado Oil is also a good alternative, especially for heating up).

2.  Kale: Kale is the next most fabulous ingredient I add.  I find Kale SO DIFFICULT to love as it is a tough green to eat.  Sometimes a bit bitter and definiately tough leaves... it is easy to want to eat a different green... but once to realize how important this one is... and how easy it is to GROW yourself!! IT's FREE!!  (We supplement with store bought, however, I've added my own I've been growing all winter in the photos below).

Benefits of Kale:

• Healthline writes that Kale is the most nutrient dense food in the world. Who needs a vitamin B and Omega 3 supplement for Brain Health, Anti-Anxiety and prevention of cognitive decline!?? 
• "A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1)":
• Vitamin A: 206% of the DV (from beta-carotene)
• Vitamin K: 684% of the DV
• Vitamin C: 134% of the DV
• Vitamin B6: 9% of the DV
• Manganese: 26% of the DV
• Calcium: 9% of the DV
• Copper: 10% of the DV
• Potassium: 9% of the DV
• Magnesium: 6% of the DV
• It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
• Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
• Kale has large amounts of flavonoids quercetin and kaempferol which are POWERFUL "heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few..."
• CALCIUM and MAGNESIUM - did you see that Kale is a source of Calcium... put away that no good dairy milk, yogurt and cheese.  Eat Kale instead for your source of calcium. "It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions. It is also a decent source of magnesium, an incredibly important mineral that most people don't get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease."

IMPORTANT TO NOTE: From a US website INSIDER.com - "Kale also lists highly in the US for being contaminated with pesticides, so you should wash it thoroughly before eating it raw." - Please only buy veggies from our local organic farmers who do not use pesticides... it is quite likely many illnesses we are seeing are being encouraged by this terrible agricultural methodology.

3. Next on the List I mix together Eggs, Parsley, Basil, Ginger and a bit of pink Himalayan salt.

Roam Free and Organic

• Parsley - More flavonoids, antioxidants and Vitamin C, "Parsley is particularly rich in flavonoid antioxidants and vitamin C, which reduce oxidative stress in your body and may lower your risk of certain cancers. For example, high dietary intake of flavonoids may reduce colon cancer risk by up to a 30%"
• Basil - Basil has more of the good vitamins we need as well as more Calcium, Magnesium and Omega 3!...  "It is an excellent source of vitamin K, manganese, iron, vitamin A, and vitamin C. It's also a good source of calcium, magnesium, and omega-3 fatty acids."
• Ginger - I always add a bit of ginger to soup, teas, and my eggs.  Who wouldn't like a little extra protection against Alzheimer's? 
• Local free range eggs

Add the Egg mixture to your dishes and bake for 30 minutes at 350 degrees F.

Before :)

These can store in the Fridge to eat each morning, or you can make a bunch up and freeze them to heat up whenever you like. Yum Yum!

After :) 

Last morning dish for me is a plate of Olive Oil, sweet lemon balsamic vinegar with sheep and goat feta, sprinkled with basil and pepper.  It is truly so delicious and so healthy - a meal to kickstart the very best of days. ENJOY!! xoxo

When DREAMS slap you in the face

"If you have a heartbeat.... there's still time for your dreams" - Sean Stephenson

It's Saturday morning at our house.  In the distance I hear the girls listening to "I could die a happy man" by Thomas Rhett in the hot tub.  The fireplace is burning warm and bright, warming my legs as I sit and enjoy my turmeric tea... contemplating the day ahead.  It is beautiful here, and I do love our winters.  The white snow fills the lands around our home like a fluffy blanket, protecting and keeping us warm.  The vegetation all sleeping, preparing for this summer growth and fall harvest.

I've found my old copy of the 2019 Farmer's Almanac by Harrowsmith (I've not yet bought 2020 version) as I love the stories.  I'm going through it to find articles on Homesteading and Gardening, little nuggets of information to help inspire my upcoming year at the Dreamhouse Homestead.  I find myself reading the Editor's letter as the title caught my eye: "Job perks of being an editor-in-chief".  Jules Torti writes of how she gets to write about all sorts of things that amaze and interest her... the same things that interest me.  "In one afternoon, I can talk to a brewmaster about milk stouts, an elk farmer about how antler velvet is used in supplements, and a horticulturalist on Salt Spring Island about mastering the growing of mangoes and avocados in Canada." Can you imagine!  She gets to read about peoples stories, learn about how they go about their journey, and then summarize the tale for magazines - Yes, this is exactly what would make me very happy to be doing too.. even if only part time.  Writing has been a distance dream for as long as I can remember - I wrote stories in scrap books when I was a very young girl.

I have loved reading, writing and sharing, in this blog, on facebook and in person.  All I have to do, is keep writing.  HOW SIMPLY WONDERFUL! This is my dream slapping me in the face, reminding me of what I love, just when I got too busy and forgot about her. I love the synchronicity of how this keeps happening.... your dreams speak to you.... just listen.

I have recently applied for a position with the GIST - a sports newsletter written for women, by women. I'm hoping to be a part time editor for them... I'm worried that my heavily technical resume doesn't scare them into thinking I may be too LEFT BRAINED ;)

Nothing would please me more than to be writing, sharing, experiencing, learning and supporting the education of our ideals!

Step up to the plate, grab the batt and swing!  I may just get that home run.

The cure for everything - eat naturally, from the land

I am not a doctor, educated in medicine. I am not educated formally in any physiological or biological science... I've studied some chemistry and biology at McGill University and I watch, I read, and I learn - so now I'll share what I've learned and you decide if it is worth turning on, in your own life.  The choice and decision is yours alone.








As I pour my mountain tea this morning, I thought I'll spend the next few days sharing with you our experience in Greece.  Gilles and I got to stay with George and Eleni Karimali at their organic winery.  We learned so much from them but the sweetest lessons were learned at the dining table when George would make up a batch of mountain tea for us to try, whilst sharing stories of best eating and healthy living.  The Karimali's welcome people to stay at their lovely winery and give lessons on The Ikarian Way of Life.  The process of making and drinking the mountain tea has a way of opening you up, calming you down, awakening your heart and readying you for the day ahead. Mountain tea is also called by the names sideritis, ironwort or shepherd's tea, and is a very popular plant in Greece, well known for its use as a herbal tea. Mountain tea is known scientifically to be anti-inflammatory and anti-oxidant. It has been traditionally used to aid digestion, strengthen the immune system and suppress a common cold. Recent research studies indicate that mountain tea is beneficial "for treating symptoms of cognitive impairment in elderly and with regard to Alzheimer’s disease by affecting its most prominent hallmarks".  As both my grandparents suffered dementia, I'm grateful to be drinking this lovely morning tea... but this tea, is just one of many nutritious products we would have normally consumed in our day, but commercial products from grocery stores have now infiltrated our lives in North America, and we've lost all knowledge of what is truly important.  This tea is the tip of the iceberg.

When we arrived in November of 2018, we had no idea what to expect!! The island is raw, beautiful and magnificent.  You must get a rental car, a 4 by 4, to drive the island.  The main roads are paved, but the back roads to get to the most spectacular places, are rocky, narrow and twisting around incredible mountain cliffs!




There are no rules, it can be dangerous, but the experience is life changing.  See this Greek Traveller's blog for his experience.







 The first thing you learn from Ikaria, is that everything that is grown on the land is eaten by the people there.  There are few grocery like stores, everything is home grown, and home made.  The most exciting feature, was that I - who in North America cannot have gluten or dairy - could eat anything in Ikaria.  I did not get the bloating and sores that I get here.  WHY?  The answer does not come from any scientific research I have done... it comes from an obvious awareness.  The food here is manufactured, for profit.  Everything that is done for our produce, is done FAST, CHEAP and in VOLUME so that they can serve the most people, for the cheapest price, and make the most money.  We have done this to ourselves.  We feed this system.  I was shocked to learn this from only observing the reality of the food on Ikaria....

The food there is grown and served, for quality, taste and community love! They didn't want our money - they wanted us to love the nourishment.  We did!!  We loved going up into the mountains into a tiny village called Marathos.  Here was a restaurant called "Slow Food" where they take their time, gathering, preparing, eating, and enjoying the evenings together.  The Communities gather every evening after the work of the day is done, around 9:30 pm to gather together, smoke cigarettes (some didn't, but most did!), and eat.



Herbs played a significant role in every dish we ate.  They used dill, rosemary, oregano, basil and parsley in some combination in every dish.  It is no wonder they live so long.  They eat so well.  In another blog I'll share the way they deny stress in their lives - and this too plays a role in their longevity.  But for today, I'll end this blog by sharing that we can eat well too!!

HOW?? (Hover over for the links to more information)

Start a small herb garden for yourself.  Use these medicinal herbs daily in teas, and in your meal preparations.  Start buying from local farmers who practice organic farming.  Try to eat directly from the land, without the processing of manufacturing plants and factories.  Eat seasonally, fresh foods.

Wheelhouse - what a ride!

I just finished a spin class at the Wheelhouse Cycle on Wellington.  They are awesome!! They make you work!! They make you sweat!! They are inspiring and I'm so grateful for my daughter Elle introducing me to the classes there.... I feel I'm getting healthier, fitter, and enjoying this ride...

It has been more than a year since I've written to this blog.  I'm terrible at keeping you informed... but on the other hand - no one complained when I ghosted them :(

I'm not offended and I hope you aren't either.

I'm back now.  That is all that matters.

WHAT IS HAPPENING?? YOU ASK

I trained... I worked up to being able to run a 1/2 marathon and then I signed up to the ARMY RUN and finished the Commanders Challenge.



What is this you may ask ?  Running a 5km race and then doing a 1/2 marathon race all in the same morning.  Not quite an Ironman but a feat worthy of braggery by anyone who crosses the line.  3706 people ran the 1/2 marathon, it was crazy packed and  challenging course!  I can tell you, along with each of those 3000 individuals... it was a proud day to be back in the game, back running, and to cross that line.

BUT... WHY DIDN'T I DO THE IRONMAN?? WHAT HAPPENED??

I began training in September of 2018 in hopes to complete another Ironman in 2019.  I had signed up for the Whistler Ironman Canada but Gilles and I very soon decided to take a different path.  We were in the Sobey's in Kanata, shopping for our typical veggies and gluten free breads, dairy free cheeses and yummy healthy foods when I found a magazine from National Geographic entitled "The Blue Zones".  hmmmm... I thought... very interesting... very much in line with our healthy living!  I threw it in the shopping cart to bring home for a read.  "Seventeen Dollars???!!!!", Gilles exclaimed in disbelief when it passed through the till... "Seventeen Dollars!!??" - little did he know, at that moment, that the cost of that magazine would take us way beyond $17.00 dollars....

The very first place mentioned was a most fascinating and beautiful island, called Ikaria! in Greece! I had always wanted to see Greece! My son Jake had crafted a vase for me years ago, with Greece or Bust! on the outside.  I had been saving money in it for years... although was never able to afford to actually go....

"Let's do it", he says to me... Wide eyed, staring at him, wondering if he is teasing, he says it again... "Let's go see how they live.  Let's go meet these people that do not die from cancer, heart disease, Alzheimer's, and other inflammatory diseases.  Let's find out ourselves".  WOW!! Here we go.

So I cancelled my plans for Ironman.  The expensive flights to British Columbia, the expensive 4 day minimum stay in Whistler and I put all into the new dream of going to Greece.  I will share more about this incredible place, and the lessons her people taught us - our new family there - in another blog - how even my daughter Hannah got to experience her magic too!! You must check back in with me :) Another day, another blog.  I must share it with you.  It's too wonderful not to.

This blog today is about getting up and moving.  It's about having a dream - even changing your dream - but still focusing on what's important  for you.  Exercise!!



So it is true, my Ironman dream was cancelled... but in Greece I ran up those incredible mountain roads.  I still moved... I taught my body to run again.  Back home I worked out the core muscles. Starting from a WALK/RUN of 1 min on, 1 min off.  15 minutes first day to 20, to 30... until I could run consistently further.

In the summer of 2019, on vacation on our lovely PEI Island, I was up in the morning and ran almost every day.  I followed a Phil Mosley training plan - he has some really great plans to try out and experience from beginner to advanced.  His plan was a mix of SLOW days where he forces you to watch your heart beat, and stay slow... then other days he gets your heart up with intervals and speed training.  It WORKED for me.

By the time September 22 arrived in 2019 - I was as ready as I could be (you can always be more ready for any race... believe me). I did not perform any miracle times but that wasn't the goal.  The goal was to be fit enough to finish and for that, I was very successful.

It can be done.  You can go from couch potato - or injured - or after major surgery - and you get your body back... It takes time, effort, dedication - GO SLOW - listen to your body - but don't give up.  I'm not going to leave you as long anymore... see you tomorrow, with more to inspire you xoxo