tag:blogger.com,1999:blog-85046679918901614612024-03-04T23:08:39.141-08:00Dragonfly MeadowSoftly floating as wings whirl, this is the life of an Adventurous Girl - Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.comBlogger234125tag:blogger.com,1999:blog-8504667991890161461.post-82205545507850093512017-03-02T09:52:00.001-08:002017-03-02T09:52:47.680-08:00Habits for Health and Happiness: Weeks 1 - 3Since my new habit goals are set for one a week, and I didn't get my posts going until recently, I have a few weeks to catch you up on! <div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAPuR8NyMszZVu8G4ubn33qVERc7ncP54iCkowyw5LEqL1eHyuEqyKq6GJgf4y88SJVOszJTV46W9s6zqM-7z3HBwZCjsaZ3gmi3eBaZONx2ePBrkhXuIM9FnurKt3au3JTu7b_e1WEk/s640/blogger-image--513660775.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAPuR8NyMszZVu8G4ubn33qVERc7ncP54iCkowyw5LEqL1eHyuEqyKq6GJgf4y88SJVOszJTV46W9s6zqM-7z3HBwZCjsaZ3gmi3eBaZONx2ePBrkhXuIM9FnurKt3au3JTu7b_e1WEk/s640/blogger-image--513660775.jpg"></a></div><br></div><div>Week 1: Stop the Soda</div><div><br></div><div>I chose this for my first week habit since it was in my hand, literally! I have done posts before about my love for soda, the fizz, the burn, the addiction. As good as the taste is to me it does horrible things to my body! I would feel bloated, slow, and sometimes get a weird taste in my mouth afterwards. </div><div>In a study published in the Journal of General Internal Medicine (Sept 2017) the researchers link drinking soda, particularly diet soda with increased coronary heart disease. That risk is increased even more with ages over 40! You can say I'm motivated to keep this habit permanent! </div><div><br></div><div>Week 2: Write down what you eat</div><div><br></div><div>Have you ever written down everything you've eaten in a day, a week? You think to yourself, "I'm eating so healthy", until you actually look at it. Did I really have chocolate that many times this week? Being accountable for what you eat I feel is one if the hugest steps to moving forward with good Heath. Take notice of what is written down. Do you see patterns? Are you eating more late at night? </div><div><br></div><div>Week 3: Get some apps to help you out! </div><div><br></div><div>We live in an electronic world, take advantage of that! A few I like are My Fitness Pal, iMacros, and Map my fitness. </div><div>With My Fitness Pal you can log foods eaten, water drank, and exercise. You can link it with a lot of other apps such as Map My Fittness. Map My Fittness will track your movement to allow you to see how far and fast you go. I love to use it on my hikes. It's even saved me from getting lost a couple times since it shows you on a map where you are and where you've been. </div><div>IMacro is my newest. Truthfully I don't love it, yet besides tracking calories it has the points system like Weight Watchers. I figure it's good to try new things. </div><div><br></div><div><br></div><div>Citation for <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Soda</span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Gardener, H., Rundek, T., Markert, M. et al. J GEN INTERN MED (2012) 27: 1120. doi:10.1007/s11606-011-1968-2</span></div></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-11474012016535087522017-02-25T23:46:00.001-08:002017-02-26T13:21:58.138-08:0052 Habits for Health and Happiness<div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj25a1WuDYyIHPZGh9DD6sCwO2GgBjFGHPj6qWv2FLfwcEpjmsw8lGLATqZcJ0osxcV9YX_UCf0HETiuR5EhLSghZTYy-aSXxu5zjy55j-_-s-kXGWvYYSYDb05vHFaSWEYKuMtVrElR-E/s640/blogger-image--954392051.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj25a1WuDYyIHPZGh9DD6sCwO2GgBjFGHPj6qWv2FLfwcEpjmsw8lGLATqZcJ0osxcV9YX_UCf0HETiuR5EhLSghZTYy-aSXxu5zjy55j-_-s-kXGWvYYSYDb05vHFaSWEYKuMtVrElR-E/s640/blogger-image--954392051.jpg"></a></div><br></div></div>I have decided to take a different approach to accomplishing my 2017 goals to be healthier. So often you will start the new year with all these plans for great health and a perfect lifestyle. Immediately incorporating healthy food, exercise, and trying to change personal daily habits. How long does it last? A month? Two months? Then it's back into the choices that had you auditioning for the next couch potato award. <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">This has happened to me over and over again. </span><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">This year I am taking a different approach to accomplish the changes I want to make in my life. I have come up with my "52 Habits for Health and Happiness". Instead of overwhelming myself with my list of do's and don'ts each week of the year (that's why there are 52) I will focus on a new habit each week. The goal is to take a week to make each habit well, a habit. Then the next week continue with the habit I have formed and add in a new one. The end result is that in a year I will have accomplished a transformation of health and happiness! </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">I welcome any of you to join me. Of course you can change or rearrange the goals to fit your needs and lifestyle. I might even change up some as I go along! I am also adding in a before photo. I'm curious to see how the new habits I make change how others see me. </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9RBx3O7PbiV6_tC8nSJBN_4qV9frK7fTiftQmTjtdNkEwztk2azcP1Za6bRgxVgCk9sVNiEN_5ej_z1kbAuC8xlYeIKwP9nan_ycKt3v5qa2O3AFWvz_gCDuQJRZDUxFIDEO_T5Afbio/s640/blogger-image-936643510.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9RBx3O7PbiV6_tC8nSJBN_4qV9frK7fTiftQmTjtdNkEwztk2azcP1Za6bRgxVgCk9sVNiEN_5ej_z1kbAuC8xlYeIKwP9nan_ycKt3v5qa2O3AFWvz_gCDuQJRZDUxFIDEO_T5Afbio/s640/blogger-image-936643510.jpg"></a></div><br></span></div><div><div>52 habits to health and happiness </div><div><br></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>1.<span class="Apple-tab-span" style="white-space:pre"> </span>Stop the soda</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>2.<span class="Apple-tab-span" style="white-space:pre"> </span>Write down what you eat</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>3.<span class="Apple-tab-span" style="white-space:pre"> </span>Get some apps to help you out</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>4.<span class="Apple-tab-span" style="white-space:pre"> </span>Cut out the extra sugar </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>5.<span class="Apple-tab-span" style="white-space:pre"> </span>No more fast food</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>6.<span class="Apple-tab-span" style="white-space:pre"> </span>Give up gluten</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>7.<span class="Apple-tab-span" style="white-space:pre"> </span>Bring your lunch to work</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>8.<span class="Apple-tab-span" style="white-space:pre"> </span>Exercise 3 days a week for 30 min for 2 weeks </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>9.<span class="Apple-tab-span" style="white-space:pre"> </span>3-5 minute stretch every morning </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>10.<span class="Apple-tab-span" style="white-space:pre"> </span>Exercise 5 days a week for 30 minutes for two weeks </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>11.<span class="Apple-tab-span" style="white-space:pre"> </span>Drink adequate amount of water daily</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>12.<span class="Apple-tab-span" style="white-space:pre"> </span>Exercise 5 days a week for 45-60 min </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>13.<span class="Apple-tab-span" style="white-space:pre"> </span>Stay within portion guidelines </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>14.<span class="Apple-tab-span" style="white-space:pre"> </span>Limit dairy</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>15.<span class="Apple-tab-span" style="white-space:pre"> </span>Re-evaluate your breakfast (get your fiber in) </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>16.<span class="Apple-tab-span" style="white-space:pre"> </span>evaluate your caffeine intake</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>17.<span class="Apple-tab-span" style="white-space:pre"> </span>No more added salt</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>18.<span class="Apple-tab-span" style="white-space:pre"> </span>Call/text a family member daily </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>19.<span class="Apple-tab-span" style="white-space:pre"> </span>Know the good fads: top healthiest foods</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>20.<span class="Apple-tab-span" style="white-space:pre"> </span>Write down your stress triggers </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>21.<span class="Apple-tab-span" style="white-space:pre"> </span>Know the good fads: essential oil to destress </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>22.<span class="Apple-tab-span" style="white-space:pre"> </span>Count to 10 when your upset </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>23.<span class="Apple-tab-span" style="white-space:pre"> </span>Pass on the processed meats </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>24.<span class="Apple-tab-span" style="white-space:pre"> </span>Get at least 6 hrs of sleep a night </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>25.<span class="Apple-tab-span" style="white-space:pre"> </span>Meditate/self reflect each morning for 5 minutes </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>26.<span class="Apple-tab-span" style="white-space:pre"> </span>Know the good fads: oils</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>27.<span class="Apple-tab-span" style="white-space:pre"> </span>Practice yoga once a week for two weeks</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>28.<span class="Apple-tab-span" style="white-space:pre"> </span>Meditate/self reflect for 5 minutes each morning and night </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>29.<span class="Apple-tab-span" style="white-space:pre"> </span>Practice yoga twice a week</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>30.<span class="Apple-tab-span" style="white-space:pre"> </span>Listen to your body </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>31.<span class="Apple-tab-span" style="white-space:pre"> </span>Limit the fatty meats</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>32.<span class="Apple-tab-span" style="white-space:pre"> </span>Have at least one meatless day a week </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>33.<span class="Apple-tab-span" style="white-space:pre"> </span>Compliment yourself daily</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>34.<span class="Apple-tab-span" style="white-space:pre"> </span>Get your steps in</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>35.<span class="Apple-tab-span" style="white-space:pre"> </span>Give someone a compliment daily</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>36.<span class="Apple-tab-span" style="white-space:pre"> </span>Eat one raw meal daily </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>37.<span class="Apple-tab-span" style="white-space:pre"> </span>Limit yourself to 10 hrs of TV/movies a week </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>38.<span class="Apple-tab-span" style="white-space:pre"> </span>Floss after every meal </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>39.<span class="Apple-tab-span" style="white-space:pre"> </span>MD optometrist </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>40.<span class="Apple-tab-span" style="white-space:pre"> </span>Incorporate weights into your exercise 1 day a week for two weeks </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>41.<span class="Apple-tab-span" style="white-space:pre"> </span>MD dentist</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>42.<span class="Apple-tab-span" style="white-space:pre"> </span>Incorporate weights into your exercise 2 days a week </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>43.<span class="Apple-tab-span" style="white-space:pre"> </span>MD women's/men's </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>44.<span class="Apple-tab-span" style="white-space:pre"> </span>Limit yourself to only 1 hr of social media a day</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>45.<span class="Apple-tab-span" style="white-space:pre"> </span>MD PCP</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>46.<span class="Apple-tab-span" style="white-space:pre"> </span>Watch your sarcasm</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>47.<span class="Apple-tab-span" style="white-space:pre"> </span>Let your faith be bigger </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>48.<span class="Apple-tab-span" style="white-space:pre"> </span>Consciously serve others </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>49.<span class="Apple-tab-span" style="white-space:pre"> </span>Plan/register for a challenging physical activity </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>50.<span class="Apple-tab-span" style="white-space:pre"> </span>Plan something to look forward to </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>51.<span class="Apple-tab-span" style="white-space:pre"> </span>Let go of past grudges/forgive others </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>52.<span class="Apple-tab-span" style="white-space:pre"> </span>Journal </div><div><br></div><div>Alternates: </div><div>Make your bed daily </div><div><br></div></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-53373725514639690502016-07-03T13:37:00.001-07:002017-02-25T10:58:57.606-08:00"Open Your Eyes and See""Open your eyes and see" was the theme to this years Beaverton Oregon West Stakes, Young Woman, High Adventure. For the last four years I have had the privilege to accompany this group to be their camp nurse. <div><br></div><div>The adventure is outdoors and usually us something the girls might not normally have the opportunity to do. </div><div><br></div><div>My carload of girls were spunky and energetic so getting there provided fun opportunities to get out, stretch our legs, and get some fun photos. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGltsLpa3dZzwwTsLqWdoURBHKRp1HwXd4jjY-ccjaysYGDh8dawHWI2GtI1VnWQ6SesS-YHK7GOV8YzH-S0Ml9o-3vNkBnjJ8uK992B-fbh1IEOXwKWECTuRcrTDPSmyUEsnvtjtsp-I/s640/blogger-image--484344575.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGltsLpa3dZzwwTsLqWdoURBHKRp1HwXd4jjY-ccjaysYGDh8dawHWI2GtI1VnWQ6SesS-YHK7GOV8YzH-S0Ml9o-3vNkBnjJ8uK992B-fbh1IEOXwKWECTuRcrTDPSmyUEsnvtjtsp-I/s640/blogger-image--484344575.jpg"></a></div><br></div><div>Wilson Ranches Retreat in Fossil Oregon was our destination. Here we were able to have the girls go horseback riding, play games, and spend twenty-four hours unplugged from electronics and the daily evils temping our lives. One girl stated as she got off her horse, "That was the most amazing thing I have ever done". </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh21wnTnCB0PxgPx4eqyCzZp_JpuZtkc5XqOG8Q0YQh7DpNJol03dn7S4kcl9vTuBUTWUU8NgMu-oPUbq56RvGTOlHQly_7FaovVBPz1RnrBzgyMCU9SGbz64PavIiphTng306J8j7DgFI/s640/blogger-image--1395404949.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh21wnTnCB0PxgPx4eqyCzZp_JpuZtkc5XqOG8Q0YQh7DpNJol03dn7S4kcl9vTuBUTWUU8NgMu-oPUbq56RvGTOlHQly_7FaovVBPz1RnrBzgyMCU9SGbz64PavIiphTng306J8j7DgFI/s640/blogger-image--1395404949.jpg"></a></div><br></div><div>The family that owns the ranch were able to provide service opportunities in town in cleaning around the courthouses and the fairgrounds. </div><div><br></div><div>The next day we dug for fossils and feasted our eyes on the beauty of the Painted Hills. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAdtPvWyAgRFsG3M7mj5MD1vMkLCK8Muts75_5IdaLCtZamUA-ml6ozAcfC3oO3-liGKcvwIBvb43drWFStsZE-9Q4dD_zIXV9BAsOJgPnud5iCB9P94Tf7cAGZGV8lhfZp9vzVrWP_MY/s640/blogger-image-743790655.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAdtPvWyAgRFsG3M7mj5MD1vMkLCK8Muts75_5IdaLCtZamUA-ml6ozAcfC3oO3-liGKcvwIBvb43drWFStsZE-9Q4dD_zIXV9BAsOJgPnud5iCB9P94Tf7cAGZGV8lhfZp9vzVrWP_MY/s640/blogger-image-743790655.jpg"></a></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_rhNiMyM-DUrH_gx7H88D60Cg0GYOyaoAzYjJzGnDNENZJS2qt8fuvsb_JR3yowEmlVwWHxDE0G7FUjDAXFazhhBRXObYwyiCBbkZmDsAQoE16M0J8svhuHBpbolyE9WEB3Y2H53vqQ/s640/blogger-image-1761272098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_rhNiMyM-DUrH_gx7H88D60Cg0GYOyaoAzYjJzGnDNENZJS2qt8fuvsb_JR3yowEmlVwWHxDE0G7FUjDAXFazhhBRXObYwyiCBbkZmDsAQoE16M0J8svhuHBpbolyE9WEB3Y2H53vqQ/s640/blogger-image-1761272098.jpg"></a></div><br></div><div>Throughout the scriptures there are stories of when the savior would perform miracles and the followers would forget. There were also times when the savior would walk among them and they wound not, could not see him. Open your eyes and see. Open your eyes to the beauty around you, in nature and the good deeds of others. Choose to see the saviors hand in your life and in the lives of others. </div><div><br></div><div>The two days I was able to spend with the girls of the BOWS YW High Adventure I was able to see their love for thief savior radiate through them. I was able to see the light of Christ shine through the righteous decisions these girls make. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj66ObIlxJnZYneHnL-y6Kt86KNMPQbiDwi-vul6ixkGUoPWXUmhzbKOBBcIGnG7kXcvgU-ylmZofJQVsOGbwTc7rBT9Cw-vxRTDAm65GTTxKBkIEzxqSf4qX199O5l3m6rAq9UO9YGWQE/s640/blogger-image-829312006.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj66ObIlxJnZYneHnL-y6Kt86KNMPQbiDwi-vul6ixkGUoPWXUmhzbKOBBcIGnG7kXcvgU-ylmZofJQVsOGbwTc7rBT9Cw-vxRTDAm65GTTxKBkIEzxqSf4qX199O5l3m6rAq9UO9YGWQE/s640/blogger-image-829312006.jpg"></a></div><br></div><div><br></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-91037730229403270412016-06-27T11:31:00.001-07:002016-06-27T17:15:51.666-07:00The Last 20ish Years...<div>I recently got back in touch with a roommate from when I was about 19. She asked what I had been up to for the last 20 years. Great question, what have I been up to? So here is a little summary of my life for the past 20ish years!!! </div><div><br></div><div>From Eugene Oregon moved to Utah. Worked in some pizzerias, made some lifelong friends, decided to serve a mission, received endowments in Manti Utah Temple.</div><div><br></div><div>Served mission in Manchester NH mission. Served some amazing people, Learned how to love all men, fell in love with church history (and Ben & Jerrys ice cream!).</div><div><br></div><div>Lived in Utah along university ave near BYU. Served in Relief Society presidency in various positions and became a temple ordinance worker in the Provo temple. Went to cosmetology school and then worked in a couple salons. Made more lifelong friendships. Learned to value all people and tried to make sure they felt included. Another random calling I had was the co-chair for group dates. Yes, my ward experimented with having us randomly match everyone up on large group dates. The point was to get everyone comfortable with just dating. (I did have a wedding come out of it though- great story!)</div><div><br></div><div>Lived in Coos Bay Oregon. Worked at a craft store and another pizzeria! I'm still not sure the purpose of this move or what I was to learn. </div><div><br></div><div>Moved to Chelan Washington. I got my CNA license working at a long term care facility. I loved the dry summer days! I did a lot of country line dancing and served in the YW. </div><div><br></div><div>Back to Utah. This time I lived west of University ave. I met some great people here. Intelligent, caring. I did hair at a salon and picked up the hobby of genealogy. I got to teach this class and really enjoyed the seeking of ancestors. Served again in the Provo Temple as an ordinance worker. </div><div><br></div><div>Maryland! I became a nanny. Worked with one family for a little over a year, then took some time off for a college math class and sold health insurance. I then worked for a family full time for over a year, then part time for 4 more. I went to college and got an associate degree in science and license as a RN. I served in YW, stake YSA, and was the 4th year leader at girls camp for 3 yrs. I got to explore our nations history, as well as continuing my love for church history. I served in the DC temple as an ordinance worker, and kindled friendships with some amazing people. </div><div><br></div><div>Family called me home to Oregon and I lived in Coburg for a couple years working first as a RN in cottage grove, then in Eugene in HH/hospice. </div><div><br></div><div>After my dads death I moved to coos bay and worked at the hospital there. Even after my mom sold the family farm and moved to Beaverton I stayed in CB and had a great time learning to preserve food, hiking, exploring, and living life. Got my bachelors of science RN through an online college. I expanded my nursing skills as a clinical educator for the local college nursing program. Taught Sunday school 16-17yr olds and more YW! </div><div><br></div><div>Seeing that my nieces would be gone before I knew it I moved to Portland almost two years ago and am working at Portland providence. I love being close to my immediate family and participating in the last years at home my nieces have. </div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-22318663688864351962016-05-31T11:42:00.001-07:002016-05-31T11:43:27.888-07:00Diet Coke<div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg57xJ2QzB_eifkX2yC5Hyv40Aly5l2347-SCwQ3VjqAuyS6rQQCgR-Jx2FG85WPHSobalzmpriFbwwHQiYXwxasMCaCUnqwrAJILUKd0SYF9ADcG6c0GVg5bZY8Mm_2e9ICALaM5PBzU/s640/blogger-image-2117987492.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg57xJ2QzB_eifkX2yC5Hyv40Aly5l2347-SCwQ3VjqAuyS6rQQCgR-Jx2FG85WPHSobalzmpriFbwwHQiYXwxasMCaCUnqwrAJILUKd0SYF9ADcG6c0GVg5bZY8Mm_2e9ICALaM5PBzU/s640/blogger-image-2117987492.jpg"></a></div>Last fall I successfully gave up Diet Coke. I say Diet Coke loosely since I also loved Diet Pepsi. These had to be the full caffeine versions, and not the knock-off colas. Man I loved me a "fresh" Diet Coke from McDonald's. Only 1.00$, cool and refreshing. How could I go wrong? Well, besides my health. Trying to get a grasp on my health I eliminated these refreshing beverages from my life. Every once in a while I'd order one at a restaurant but in general, finished. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">What is it about summer time??? Knowing that the temperatures are rising, and cooling off by a river, lake or pool is in my near future. All I want is a Diet Coke! </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">"One large Diet Coke please" -sip -fizzy burn -enjoy!!! </div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-85841006506604713412016-04-13T11:28:00.001-07:002016-04-13T11:30:03.810-07:00HealthI've posted before about my struggles of being healthy and loosing weight. It feels to be a constant uphill battle. <div><br></div><div>Today though I'm posting on the joys of just being somewhat healthy. </div><div><br></div><div>I have felt the last few days that creeping joyful feeling. Whenever I have felt this I'm like, what? What can be causing this joyful feeling. I have so many stressors and feelings of doubt! I have rounded the feeling to be coming from the feeling of health! </div><div><br></div><div>I'm still overweight. I'm still far from my baseline of hiking and walking stamina. I still have trouble with my ears. Yet, I can walk!!! I can breath out of both nostrils!!! I am able to work again and will soon have a regular income again!!! I have great family that lives near enough to see multiple times a week!!! </div><div><br></div><div>Health is defined and described in different ways. Today I'm celebrating my health that I'm alive and self-sufficient! </div><div><br></div><div>What's your description of health today! </div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-21401587375180489202016-04-04T00:22:00.001-07:002016-04-04T00:23:35.282-07:00Make new friends, but always keep the old!In case you need a reminder I have moved over 40 times in my life. I am fortunate in that each time I moved I was able to make new friends and start new adventures. The hard part was saying goodbye to the friends I had made and hope and pray that we would stay in touch. This has not been easy. <div><br></div><div>Keeping friendships alive over the miles can be a challenge. We physically may move and lose touch or mentally we may move apart with changing values or goals. I have found this true and sometimes mourn for past relationships that have grown apart and ended. </div><div><br></div><div>This past year I have been blessed to be able to get in touch and rekindle friendships from days past. A kind of blending of my current life and progression here in Portland Oregon with some loving ties of friendships from my days in Maryland. </div><div><br></div><div>Chey Brower and I met through the LDS institute program. She was an amazing instructor that inspired me to search deeper in the scriptures. Her understanding and love of the gospel radiated through her enabling her to help other young adults in their search for truth and meaning. She always had time to lend a listening ear and opened her heart and home to any in need. </div><div><br></div><div>We were able to meet up again this winter here in Portland since her daughter Aubrey has moved here with her young family. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi93saIABsAzI1xT38LYRErEL05CdxRi8byIsZoh_gWv6wDFYG4xXPIg0cJUYcK4iF1GUPx1Ka32BSH3BqEZeatl-8N6lA37mMQbZWEszWHGnpclMCiEaWdE76BzCU3jpJGcZcsdDqSPbc/s640/blogger-image--2080440051.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi93saIABsAzI1xT38LYRErEL05CdxRi8byIsZoh_gWv6wDFYG4xXPIg0cJUYcK4iF1GUPx1Ka32BSH3BqEZeatl-8N6lA37mMQbZWEszWHGnpclMCiEaWdE76BzCU3jpJGcZcsdDqSPbc/s640/blogger-image--2080440051.jpg"></a></div><br></div><div>Livia and I met also through the LDS institute program in Maryland. She was one of the first young adults to reach out to include me in activities and adventures. Her hometown was only a couple hours away in Virginia and we spent quit a few weekends there pestering her mamma and enjoying the country life. We have been able to rekindle our friendship since my move to Portland. Her adorable family is growing here in the PNW. Her mamma was even able to come visit after the birth of miss Georgette. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYCOTuu6jCK79IOpnEtSXIiJwmPoiEwU5xIsELxx-E6-EAFHqkDaDQmFcoNnNiYIsy-T8ETZiGj8KXvrNfbxry31rdM7cCCOHFFrXaloJhMVKykerdBevcm8NGzGn0SiNAPgZFU_3c-T0/s640/blogger-image--586918066.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYCOTuu6jCK79IOpnEtSXIiJwmPoiEwU5xIsELxx-E6-EAFHqkDaDQmFcoNnNiYIsy-T8ETZiGj8KXvrNfbxry31rdM7cCCOHFFrXaloJhMVKykerdBevcm8NGzGn0SiNAPgZFU_3c-T0/s640/blogger-image--586918066.jpg"></a></div><br></div><div>Dan Mudget is another Maryland LDS institute friend. His family made a move from MD to Endland so I thought for sure I'd never see his face again. His military travels have taken him around the world and landed him in the PNW. It was a lovely surprise to hear from him again and meet his beautiful wife and family. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju8qyPOZiJS1B5EyHZ2RVfWjZeNdwtgUElYi0Z4H3GYbATHwZphw3QNP30quXBCLRAdDxtAGtlr6T0jlZcLPt0rAAgfU-sc5dS5hhJVLABG8O-LhIVoFmAXum9Boc7jz4H51PEx8sVjXc/s640/blogger-image-19032954.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju8qyPOZiJS1B5EyHZ2RVfWjZeNdwtgUElYi0Z4H3GYbATHwZphw3QNP30quXBCLRAdDxtAGtlr6T0jlZcLPt0rAAgfU-sc5dS5hhJVLABG8O-LhIVoFmAXum9Boc7jz4H51PEx8sVjXc/s640/blogger-image-19032954.jpg"></a></div><br></div><div>It just shows that you never know how the people we meet will effect our lives. Some may be a flick of a memory while others are meant to be a flame of warm friendship forever! </div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-75133393119985628882016-01-20T10:43:00.001-08:002016-01-20T10:45:25.120-08:00Rules and Gifts<div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">After setting myself up for disappointment on a regular basis throughout my life, I've learned a few things: Don't put expectations on others. Everyone is different and will not think the same way as you. Your going to have to ask for it if you want it. </span></div><div><br></div><div><b>Don't put expectations on others. </b></div><div>I learned this rule when I first moved back to Oregon after being in Maryland for eight years. I had been away from family for so long and often heard from them, "If only you lived closer I could help you out, or spend time with you". I had great expectations of family time bliss. Weekends spent together exploring and shopping. What I got was that gas was too expensive to visit and time was short. I threw myself into a dark place of depression and woes of me. It took a little over a year till I learned my rule not to put expectations on others. This was able to guide me to <b>the</b> <b>gift of self happiness. </b>I learned to do things more independently and to fill my own joy. </div><div><br></div><div><b>Everyone is different and will not think the same way as you. </b></div><div>This rule can be mashed a little with the first one. I don't know exactly when this one sank into my learning. I actually think my sister mentioned it to me. We being human tend to have a little of "the world is about us". When we approach different situations sometimes we assume that others will think and do as we do. Tis not so. In learning <b>the gift of seeing others as themselves </b>we learn to understand where they are coming from and where their actions will lead, not yours. </div><div><br></div><div><b>Your going to have to ask for it if you want it. </b></div><div>Ahhhh. This one I am constantly relearning. I am a pretty independent person. Over the years I've learned to use my introvert tendencies to strengthen my learning and cultivate inner peace and happiness. Yet then there are times when I forget that the world is the world and I ignore my understanding of the above rules. I need to ask! "I'm fine!", "that's ok!", are my first statements I tend to say. I assume I'll be able to figure it out on my own. <b>The gifts of accepting help </b>and <b>speaking up </b>can ease your burden as well as bless others. </div><div><br></div><div>I am constantly needing to remind myself of the rules and gifts I have learned. And of course I'm not an expert of life, I've just lived it! </div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-7767499892131328062016-01-14T09:01:00.001-08:002016-01-14T09:03:56.059-08:002016 The Year Of ???Most people at some point around the new year make a list, be it mental or written, of the things they would like to accomplish during the upcoming year. It may be simple or lenthy, yet this list then becomes, or should become, the guide to thier actions. <div><br></div><div>Honestly, I have not written New Years Resolutions, well, I cannot remember the last time. I find myself this year in a place where my mind is clearer so I've set out to be resolute with myself and accomplish a few things. </div><div><br></div><div>Here are my goals for my "Personal" category, meaning they are mainly for my mental health and well being and are aimed to make me a better person. </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUmIY-m8MjJE_-f4IqqFRVzCglihJTCBqeUDjtBKXMaE6R50R7KYOrXV5vIP4fs6sEMmHBBLsKmZLgQZ8wQ9z7osthTu7GlxIgIjvQ7LIOBQLWylBYk_679Moxw20Bg7UQIoSm1fN2_Oo/s640/blogger-image--1589699494.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUmIY-m8MjJE_-f4IqqFRVzCglihJTCBqeUDjtBKXMaE6R50R7KYOrXV5vIP4fs6sEMmHBBLsKmZLgQZ8wQ9z7osthTu7GlxIgIjvQ7LIOBQLWylBYk_679Moxw20Bg7UQIoSm1fN2_Oo/s640/blogger-image--1589699494.jpg"></a></div><div><br></div>In 2002 Health Magazine researched that "<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later". Be sure to check back in 6 months and see how I'm doing!!! </span></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-13286608208771979332015-10-18T09:45:00.001-07:002015-10-18T09:47:10.515-07:00Don't you love Portland in the fall?<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One of my favorite lines and scenes in 'You've Got Mail' is; "Don't you love New York in the fall"? I keep repeating this in my head this week, changing it to; " Don't you love Portland in the fall"? </span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Something about the old city streets with the giant Maples and Oaks dropping thier leaves of color, painting the streets with golds and reds. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiad7oVyGjjqh2uLYMKnDiYSQ2__ElHD74kwuQg2JmNdOkJWkcpsfVTijTwmHHHmvJgSKynArxGs5kCKhv387BEvwRtkX_Rpjgj-xGLa1PKHhYIAKuTzSuGxKnME9eraaOOr0rgEZPBN3w/s640/blogger-image-2011892431.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1yg-w2J8SKb96grF7PvAAgfnAQ-LlkswuihLFa6jh95bNb6PjPnWdqQpy5ekRhmkFokkW-vbxdi538GEpYxNUJFyiwwQqbicJ6OJeyvtLkKshpM3ztAuu_O6iJouCvmB4m544u4JB17Q/s640/blogger-image-1393151681.jpg"></font></a></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The air changes too. It becomes crisp with a sweet taste. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhQ4u2ImpCkQOEP15bcoPX0fFoHVtUpTMphZYW6uI1bG1UzWrD-wpyDug4LxYqIEvihP-Aj5C5GVOZztMDk84UrU0clpHYVN6UwUolsZhyphenhyphentJJxmBVYVGPzQsOgnyjSk656KLv0_7zuG4/s640/blogger-image-1399939039.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhQ4u2ImpCkQOEP15bcoPX0fFoHVtUpTMphZYW6uI1bG1UzWrD-wpyDug4LxYqIEvihP-Aj5C5GVOZztMDk84UrU0clpHYVN6UwUolsZhyphenhyphentJJxmBVYVGPzQsOgnyjSk656KLv0_7zuG4/s640/blogger-image-1399939039.jpg"></font></a></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The sounds of squirrels and birds preparing for winter, combine with the crunching of leaves under your feet. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicQoD4Ee6JMxF-2tXSafQAkK0hNxUvlqEbRZXDsNfhAZ95kyIskg9e_kCF2zBIUt-0OTq9QUNQcXvDuyse9m6gCoRcKrL-V6ZRhiV2mI4De71N2FGHBCXlCIM76PkvSRJDm4AdipeTzus/s640/blogger-image--1468463016.jpg"></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Fall begins the time of being cozy and drinking tea. Watching the world change from green to gold, to winter bare. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiad7oVyGjjqh2uLYMKnDiYSQ2__ElHD74kwuQg2JmNdOkJWkcpsfVTijTwmHHHmvJgSKynArxGs5kCKhv387BEvwRtkX_Rpjgj-xGLa1PKHhYIAKuTzSuGxKnME9eraaOOr0rgEZPBN3w/s640/blogger-image-2011892431.jpg" imageanchor="1" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiad7oVyGjjqh2uLYMKnDiYSQ2__ElHD74kwuQg2JmNdOkJWkcpsfVTijTwmHHHmvJgSKynArxGs5kCKhv387BEvwRtkX_Rpjgj-xGLa1PKHhYIAKuTzSuGxKnME9eraaOOr0rgEZPBN3w/s640/blogger-image-2011892431.jpg"></a></span></font><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; margin-left: 1em; margin-right: 1em; clear: both;"><br></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Don't you love Portland in the fall? <br></span><div class="separator" style="clear: both;"><br></div></div><div></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-12336113477320195892015-09-05T07:38:00.001-07:002015-09-05T07:38:55.424-07:00XC = :)One of the perks of having a sporty spice niece is that it introduces me to events I never thought I'd have to learn about. Tap. Irish Dance. Track. Soccer. Now we get to enter the world of Cross Country. Since this is Emma's Senior year it may be surprising that she is tackling a new sport, but the reason is there. <div><br></div><div>In the words of my sister: </div><div>"Two weeks ago Emma tried out for soccer. She has played since she was 5. Was team captain her freshman year, made JV her sophomore year. Junior year she was a JV/Varsity swing player. This year, her senior year, she was one of two players to be cut. The reason? She didn't have the club soccer experience. Instead the coach put 7 incoming freshman on varsity because they were better and had the club experience he loves. But in Oregon if you don't play on varsity you don't play. You can't play on a JV team. Needless to say it was very upsetting and a total shock to Emma and to those that know and love her. Instead of sitting around being sad, Emma decided to join the cross country team. This morning she finished in the top ten of her particular race. We are so proud of her. She is an example of trying new things, not giving up and not letting this ruin her senior year". </div><div><br></div><div>I've been to two meets now and my thoughts... It's like Frosted Flakes ... "They're Great"! Everyone laughs, yells for their runner, cheers for other runners, traipse through the course to watch the different points.... It's fun all around! </div><div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBeDzc8gBN2LLWSoLpqgpkvhwYvJJr148IZFbTutnEGlvSMtk9p6PfWNgIO1-l4abQMsZaDV8Ir5HdEU1E6VfoKgUNKsRXo_V1cVw3cCW5jNwZ_r3w4EUWi4TUSTaYLc75HWWpaILumig/s640/blogger-image-585923548.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBeDzc8gBN2LLWSoLpqgpkvhwYvJJr148IZFbTutnEGlvSMtk9p6PfWNgIO1-l4abQMsZaDV8Ir5HdEU1E6VfoKgUNKsRXo_V1cVw3cCW5jNwZ_r3w4EUWi4TUSTaYLc75HWWpaILumig/s640/blogger-image-585923548.jpg"></a>Four of the Top Ten of Novice Division! <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmXaIMPzHF630fADgfR7nPUiybWE2WDquN1W87Yt_MokGNW3fNudB1ejLZCuOwTc4vRqZQd4ClZHmsujI4ohDar-tILmCuOsz8KC-GrsxNZzbMrZDONG1xTTZjUtGojthh_THKiqL6yuM/s640/blogger-image--561510776.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmXaIMPzHF630fADgfR7nPUiybWE2WDquN1W87Yt_MokGNW3fNudB1ejLZCuOwTc4vRqZQd4ClZHmsujI4ohDar-tILmCuOsz8KC-GrsxNZzbMrZDONG1xTTZjUtGojthh_THKiqL6yuM/s640/blogger-image--561510776.jpg"></a>Eliza and Emma<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ktz7OvwTFxRt8Cujg9xrUKmSS9U0l3-QQOx73q3l_wCyQ7PxWlx-ot0a1JGZqhRQ96JEPdPF-CrZaeXznu7JY6OGieYkDNtiueKoebwTgJJnvmmtfuj3ZE-GzCj3g2EhIWsmivbhs7k/s640/blogger-image-913444229.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ktz7OvwTFxRt8Cujg9xrUKmSS9U0l3-QQOx73q3l_wCyQ7PxWlx-ot0a1JGZqhRQ96JEPdPF-CrZaeXznu7JY6OGieYkDNtiueKoebwTgJJnvmmtfuj3ZE-GzCj3g2EhIWsmivbhs7k/s640/blogger-image-913444229.jpg"></a>Emma and Alli<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzAvwydWsfTRn5pTENTLRRGNaznGJhkXE89uJMAA-msPvhf4YrIfyuiewVUPIfRVPcEyCa4grm8olvPVpi6coIR7HcmxrkzPZz3EAxxLLq91Qy7KGgNaxzQ0eyTi41ODrHWb97ekQU17s/s640/blogger-image-1399185230.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzAvwydWsfTRn5pTENTLRRGNaznGJhkXE89uJMAA-msPvhf4YrIfyuiewVUPIfRVPcEyCa4grm8olvPVpi6coIR7HcmxrkzPZz3EAxxLLq91Qy7KGgNaxzQ0eyTi41ODrHWb97ekQU17s/s640/blogger-image-1399185230.jpg"></a>Focus<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk6o6G7t2dnh7QbozCtxSYSdUMAK6jkoKVOdQT4_dJl8z2xQpbO-njQ9dcw0TGPoXzIDVKd_5EcF2_FuKIdx_sgf0a8T7rMFE8j7SoY8cKeA0Rr-OQMmXdAehXXnUZYt4H4bhSFmmQlSY/s640/blogger-image-2092576029.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk6o6G7t2dnh7QbozCtxSYSdUMAK6jkoKVOdQT4_dJl8z2xQpbO-njQ9dcw0TGPoXzIDVKd_5EcF2_FuKIdx_sgf0a8T7rMFE8j7SoY8cKeA0Rr-OQMmXdAehXXnUZYt4H4bhSFmmQlSY/s640/blogger-image-2092576029.jpg"></a>Determination <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvHDvyVY56j-ij3Zv1z_3PvdSfP6E51k3MJfhyphenhyphenwG8kOUxBkJJqsafNnbX3a3GOO-ZbCTpGcgITrU4zQhPi4OgFlnTJWaCMkrLi6a481CEk6im2EV3KaK2bCqFpZtvlKxFYb4ctlSvcDB0/s640/blogger-image-743530099.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvHDvyVY56j-ij3Zv1z_3PvdSfP6E51k3MJfhyphenhyphenwG8kOUxBkJJqsafNnbX3a3GOO-ZbCTpGcgITrU4zQhPi4OgFlnTJWaCMkrLi6a481CEk6im2EV3KaK2bCqFpZtvlKxFYb4ctlSvcDB0/s640/blogger-image-743530099.jpg"></a>Perseverance </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div></div></div></div></div></div></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-74714625691299646522015-08-30T18:13:00.001-07:002015-10-28T09:31:44.336-07:00ChangesI have been contemplating change and the effects it has for the good and bad. <div><br></div><div>Last fall I made a huge change and moved myself to Portland Oregon, started a new job, and settled in to see how the changes would mold me. </div><div><br></div><div>I love being near my family! It's a true rewarding joy to know that I can see them pretty much as often as I want. Soccer games, track meets, cheer practice and competitions, cross country meets, movie dates, lunch, dinner.... Love every minute of it! </div><div><br></div><div>The job has been harder. I have met amazing and inspiring people and learned new techniques and procedures. It has also introduced a new level of exhaustion with the erratic scheduling and still working nights. I am however making another change soon and starting day shift in a few weeks. </div><div><br></div><div>The change to day shift has brought on a run of ideas and contemplations. From starting yoga and exploring more to just finally getting myself back on a regular sleep pattern. </div><div><br></div><div>To achieve this "new me" I have been thinking about motivation. What motivates me? What can get me inspired to be the best me possible? What can help me tap that inner true potential? </div><div><br></div><div>Suggestions anyone? What motivates and inspires you? How do you stay focused on these to reach your potential? </div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-22586848124136505112014-08-06T15:15:00.001-07:002014-08-06T15:15:27.573-07:00Be The Rock...<div><div class="separator" style="clear: both;"><div class="separator" style="margin-left: 1em; margin-right: 1em; clear: both;"><br></div><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk86yOAViUnwflQmD23rX-hGy54pMAdG7TP5aE7eswxTS32ZPsMgxN3tfytmB-6dJzv7j9joGwn20E-IT0Or5ATCJcC_QnzMZP-gQNw3gpOskQLOOfhEe7xP0AoeWS06qZAJRaLmOA7Yw/s640/blogger-image--1956214861.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk86yOAViUnwflQmD23rX-hGy54pMAdG7TP5aE7eswxTS32ZPsMgxN3tfytmB-6dJzv7j9joGwn20E-IT0Or5ATCJcC_QnzMZP-gQNw3gpOskQLOOfhEe7xP0AoeWS06qZAJRaLmOA7Yw/s640/blogger-image--1956214861.jpg"></a></span></div><br></div>This past week I had the opportunity to help a group of 16-18 yr old girls with their high adventure camp. <div><br></div><div>Their theme: "Be the rock the river cannot move". </div><div><br></div><div>We hiked Rainie Falls Trail, camped at Ennis Riffle, and floated the Rogue River. As I got to know many of the girls I opened my heart and let their life touch mine. From stories of family hardship that they endure, to uncontrollable laugh out loud moments, it was a time I would endure again and again! </div><br><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPZo83iKgne19X4tAEWnI3jJozIoGvjggBXGSd6YTFQ6INyqLcKMy7k-8GlR5tS62BM8tcdLQ2eXTR8xGgoVOey_mo7wiFr3C3dllGRziFsmEJKLAb3Kt2-SKKWymhM-UQp_9M5MjDfg4/s640/blogger-image--1389641756.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPZo83iKgne19X4tAEWnI3jJozIoGvjggBXGSd6YTFQ6INyqLcKMy7k-8GlR5tS62BM8tcdLQ2eXTR8xGgoVOey_mo7wiFr3C3dllGRziFsmEJKLAb3Kt2-SKKWymhM-UQp_9M5MjDfg4/s640/blogger-image--1389641756.jpg"></a></div><br></div>Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-91118197207018547472014-04-17T13:09:00.000-07:002014-04-17T13:09:47.348-07:0040:40-23 Smith Rock <div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6OUuUWmclCTg7kiWAPczm0shE96SLsbsm5zctAzPHE0xJBMcs7JXoxDaq1i86G_dt3bTbAy2TQ3aMyYRKz2dfUcZZ6fV4eB8nlJPPp7FtIjibr5YUEuHA0hWjgXiIsZx8GDmgQzwfh7w/s1600/DSCN2810.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6OUuUWmclCTg7kiWAPczm0shE96SLsbsm5zctAzPHE0xJBMcs7JXoxDaq1i86G_dt3bTbAy2TQ3aMyYRKz2dfUcZZ6fV4eB8nlJPPp7FtIjibr5YUEuHA0hWjgXiIsZx8GDmgQzwfh7w/s1600/DSCN2810.JPG" height="240" width="320" /></a></div>
Besides a couple trips to Sisters Oregon I had never really been to Central Oregon before. Last year my sister's youth group invited me to be their camp nurse, and I am so grateful to them that they did and I got to see this amazing place!!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEUZkMQf98CBxYELAXepkMNGf4g21NncZazEGxhNm7kQiVvXRqDFaJQFZkye2mEIiobqHrOk3vnyWjrdyehZKeavi2SoJKy9kuXP2qo7G-SNxS2ZGBKkpfzxye4PyGa0SeH41quWCchCw/s1600/DSCN2876.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEUZkMQf98CBxYELAXepkMNGf4g21NncZazEGxhNm7kQiVvXRqDFaJQFZkye2mEIiobqHrOk3vnyWjrdyehZKeavi2SoJKy9kuXP2qo7G-SNxS2ZGBKkpfzxye4PyGa0SeH41quWCchCw/s1600/DSCN2876.JPG" height="240" width="320" /></a></div>
<a href="http://www.oregonstateparks.org/index.cfm?do=parkPage.dsp_parkPage&parkId=36" target="_blank">Smith Rock </a>blooms out in between farm lands and desert. It provides a place for adventurous souls to rock climb, hike, explore, camp, ect. In an understatement it is beautiful!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitUGMeViJ476FwFRGzbC4q1HnrRZGYgDo1RYIzsD6moFhn5ZlO4MaQ5C4CJZLRHQ0OA9-4hbbX0Od-9HRlllQ0S_hXhU7lKv9shkZIpJBloiybpEhKDJjVUirFgUvTjWzan6XHPto1bW4/s1600/DSCN2814.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitUGMeViJ476FwFRGzbC4q1HnrRZGYgDo1RYIzsD6moFhn5ZlO4MaQ5C4CJZLRHQ0OA9-4hbbX0Od-9HRlllQ0S_hXhU7lKv9shkZIpJBloiybpEhKDJjVUirFgUvTjWzan6XHPto1bW4/s1600/DSCN2814.JPG" height="240" width="320" /></a></div>
For our hike we started from the last viewpoint and parking area onto the Homestead Trail.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtpdMDx6MwqR0iap6-FFc9iMfcl8gJBQYjKAbIZC8mxEG18cBjs8ux6fLJGvpRo3SMSnzrLZedo1YlepYh1F1pFYE_hlndvyuJa6U3fdQj95y5pp45hGCJYrzBM2RfxJOAj2bV3fx42Y8/s1600/DSCN2833.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtpdMDx6MwqR0iap6-FFc9iMfcl8gJBQYjKAbIZC8mxEG18cBjs8ux6fLJGvpRo3SMSnzrLZedo1YlepYh1F1pFYE_hlndvyuJa6U3fdQj95y5pp45hGCJYrzBM2RfxJOAj2bV3fx42Y8/s1600/DSCN2833.JPG" height="240" width="320" /></a> </div>
After crossing the Footbridge we followed the River Trail then cut up on the paths to walk past the Morning Glory, Christian Bros, and Diehards climbing walls. (The next day we would bring the youth girls back to climb these walls).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0xNIBORaFhvl-o-yndlpT7wwdX4zA8Twd2WC3_9FLGMlVtU9FT4DGJBQkURXg9UFl9cDii43Si9e4iYVPKzQaDhIN7uC3zLZoNwa-wQkr-LJorHHSBG-MCAPXlfdKfwGJ_SGqT8GOLD4/s1600/DSCN2834.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0xNIBORaFhvl-o-yndlpT7wwdX4zA8Twd2WC3_9FLGMlVtU9FT4DGJBQkURXg9UFl9cDii43Si9e4iYVPKzQaDhIN7uC3zLZoNwa-wQkr-LJorHHSBG-MCAPXlfdKfwGJ_SGqT8GOLD4/s1600/DSCN2834.JPG" height="240" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ3qHUm85X4oWWb_zZ6HAI7SZLdKFc8G_ZohFeKO7Pl7nQFBEYOXw1StanZCEldX3hpZnE5wHsOYqpmolHExmWaRiTibXOAmXSMNg2OarqNvwFQu7gWQjEnLIxZVN3K7hmWVOUBRW2vOQ/s1600/DSCN2840.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ3qHUm85X4oWWb_zZ6HAI7SZLdKFc8G_ZohFeKO7Pl7nQFBEYOXw1StanZCEldX3hpZnE5wHsOYqpmolHExmWaRiTibXOAmXSMNg2OarqNvwFQu7gWQjEnLIxZVN3K7hmWVOUBRW2vOQ/s1600/DSCN2840.JPG" height="240" width="320" /></a></div>
Next came Asterisk Pass. This is a climbing/rock scamble cut-through enabling some great views. We then followed the Mesa Verda Trail, connected with Monkey Face Trail, and then took Misery Ridge Trail back to the Footbridge.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWJmtF1WLvwCu3SK45q964k7L6HtQz3ZwcdeuGK1x1kYuzJ8gohLOLpx5h_LoacbzO3Tv3VffN6RtuZn4jSw1QDuCn0uuORd-BxPUKLpo3tcUI24A2fWwqxyEgm5qPx79C_50wL_DeLG4/s1600/DSCN2854.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWJmtF1WLvwCu3SK45q964k7L6HtQz3ZwcdeuGK1x1kYuzJ8gohLOLpx5h_LoacbzO3Tv3VffN6RtuZn4jSw1QDuCn0uuORd-BxPUKLpo3tcUI24A2fWwqxyEgm5qPx79C_50wL_DeLG4/s1600/DSCN2854.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mesa Verda Trail</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhld8eH24XQHEgcgD_v4skZY8IV2G5K_tnzN9JDiheuqgXHUu3VxRXsUhbQIFJCKk7-0D25r2eWFfNECqLsF3iLxF8FNnr3I8kha_qrOQ2eo-9I05eiicG7Yv6WbJ9bSZ-WWombnWglC8g/s1600/DSCN2857.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhld8eH24XQHEgcgD_v4skZY8IV2G5K_tnzN9JDiheuqgXHUu3VxRXsUhbQIFJCKk7-0D25r2eWFfNECqLsF3iLxF8FNnr3I8kha_qrOQ2eo-9I05eiicG7Yv6WbJ9bSZ-WWombnWglC8g/s1600/DSCN2857.JPG" height="240" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiykhkP-ZdFLweenhkXvwgAUSoPJGlEzqhcM4z47uruxDhdnlvRM9zPVhl42q-M5qJnL0liwfbZiyha8oLbxt9mCykufx3ZzgP7PmecHMmWWuo4lIAu3iSfHabcP-zl0GMaspKh0cxRlDE/s1600/DSCN2853.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiykhkP-ZdFLweenhkXvwgAUSoPJGlEzqhcM4z47uruxDhdnlvRM9zPVhl42q-M5qJnL0liwfbZiyha8oLbxt9mCykufx3ZzgP7PmecHMmWWuo4lIAu3iSfHabcP-zl0GMaspKh0cxRlDE/s1600/DSCN2853.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Monkey Face Rock</td></tr>
</tbody></table>
I would go back in a second to hike more trails and soak in the beauty of this area! <br />
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<br />Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-42759113177268366632014-04-17T12:18:00.000-07:002014-04-17T12:19:10.002-07:00CompassionLast week I posted a question on facebook of "What motivates you". It was specifically directed towards what motivates you to eat right and exercise, to be healthy. My firend Melissa posted this:<br />
<span style="font-size: x-small;"><span data-ft="{"tn":"K"}" data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body" dir="ltr"><span class="UFICommentBody" data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body.0.0"><span data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$end:0:$0:0">"Self-compassion.
Not to be confused with pity or selfishness. A few years ago, I was
down in a few ways. An injury that forced me to sit for a while capped
it off. I had a lot of time to reflect. Developed a gratitude for the
ability to move freely tha</span></span><span data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".71.1:3:1:$comment10151964621141470_29580830:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">t,
once I was able again, has never left me. I love to move. The more I do
that, the more I want to eat the right fuel. I "cheat" almost every
day, but eat well (unprocessed) otherwise. That goes back to the self
compassion thing. Back to the injury...while professionals (PT) were
caring for me, I had to keep up my end (exercises, stretches etc). Hard
to explain and really very simple, but that visceral care taught
me/translated to self compassion (I thought I came up with that concept
until I just now googled it). Seems obvious in hindsight, but it really
was like an epiphany to me at the time. This is how I conceptualized
it...Think of someone you love deeply. You want the best for them in
every way. When they are hurt, you are too. When they are well, you are
joyful. We should have that same compassion for ourselves. When I
flipped it around like that, I realized I had been neglecting myself in a
way that I would never neglect someone that I love. It was a huge
turning point. Yikes. Sorry this is so manic, sappy and disjointed.
Also helps a ton to have a fitness buddy. Way more fun and keeps you
accountable."</span></span></span></span></span></span><br />
So this past week the word - Compassion- has been on my mind. At first it was in relation to having compassion for myself. In making better eating choices, and exercising. Then on Sunday, after a disastrous lesson where the class just sat there falling asleep or just staring at me not understanding my fumbling words, I realized I needed compassion in my teaching. I also need more compassion at work. Not just compassion for my patients, but for my co-workers. <br />
According to Merriam-Webster the definition of Compassion is: "A feeling of wanting to help someone who is sick, hungry, in trouble, ect". <br />
I realized that I had not been feeling compassion for myself or others, I felt selfishness. The motivation behind the action or thoughts were not coming from the shiny happy soul of someone wanting to make a place better, but of a dull and hurt emptiness that at times may have wanted others to feel a little bit of the misery too.<br />
For myself I am planning on posting -Compassion- in various places where I find myself at my weakest moments. My work locker, my rear-view mirror, my refrigerator, and my bathroom mirror. I am hoping that as I make this word a bigger part of my life I will be able to feel the difference in my motivation behind my actions. I will be able to make better health and living choices, and will be able to integrate better spiritual and social decisions. <br />
My new word COMPASSION is now on my mind and hopefully burning a little more lightness into my soul. Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-57360789043489297842014-04-11T15:24:00.000-07:002014-04-11T15:24:05.036-07:0040:40:22 Sahalee & Koosah FallsI usually have driven rt 126 in Oregon during the winter. That time of year provides gorgeous views of snow covered evergreens, mountains, and valleys. Last year I had the opportunity to drive it in the summer, and as I rounded a corner I saw a sign for some falls. FALLS??? Why had I not seen this sign for the <a href="http://visitmckenzieriver.com/new/to-do/63-sahalee-a-koosah-falls-veiwpoints" target="_blank">Sahalee & Koosah Falls </a>before?!!! I immediately veered left and feasted my eyes on some amazing greenery and waterfall! I made a mental reminder to stop here on my way back through and check this place out. I was not disappointed!<br />
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This trail connects two beautiful falls and a lake. The upper fall - The Sahalee "Heaven" can be explored from the top, a straight view from the sheltered path, and explored carefully closer to it's bottom.<br />
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<tr><td class="tr-caption" style="text-align: center;">Sahalee Falls</td></tr>
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The lower fall - The Koosah "Sky" can be viewed from it's top and straight on from sheltered paths and viewpoints. </div>
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<tr><td class="tr-caption" style="text-align: center;">Koosah Falls</td></tr>
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I was overcome by the sweet water smell and the aqua blue color of the cold water.<br />
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At Clear Lake you can soak your feet and enjoy the tranquility and peace. <a href="http://www.oregonhiking.com/oregon-adventures/100-hikes-in-the-central-oregon-cascades/hikes-in-the-mckenzie-foothills/sahalie-and-koosah-falls-hike" target="_blank">Here's a great link to help plan your adventure!!! </a><br />
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<tr><td class="tr-caption" style="text-align: center;">Clear Lake</td></tr>
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Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-59582586069154661042014-04-11T14:36:00.001-07:002014-04-11T14:36:20.461-07:0040:40:21 Oneata Falls<div class="separator" style="clear: both; text-align: center;">
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Along the Columbia River Gorge there are little gems of falls that can be reached by car or by foot. In a previous post I talked about my adventure to the top of <a href="http://dragonflymeadow.blogspot.com/2013/12/adventuring-multnomah-falls.html" target="_blank">Multnomah Falls</a>. A little further up the Gorge there is the <a href="http://www.nwhiker.com/CGNSAHike53.html" target="_blank">Oneata Fall</a>s.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdDtreXACA9ZVoay_9CVhSHonQEHjkuUXZqaTr_YYtVBT0QZb1twW7bXk-CUXIV2ZhIZ_JE-eb9NNuZojOHbVSGxw7Pq86mBsfoW40hvY4lvyrLK_QgNlY20_3c1A-0jdnPjVQ5zcyJpE/s1600/IMG_5223.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdDtreXACA9ZVoay_9CVhSHonQEHjkuUXZqaTr_YYtVBT0QZb1twW7bXk-CUXIV2ZhIZ_JE-eb9NNuZojOHbVSGxw7Pq86mBsfoW40hvY4lvyrLK_QgNlY20_3c1A-0jdnPjVQ5zcyJpE/s1600/IMG_5223.jpg" height="320" width="240" /></a></div>
The excitement of this trail is that the end of it, where the fall is located, it only accessibly by trekking through the actual creek bed.<br />
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It is a popular summertime excursion when the weather is warm. Be prepared to cross a large log jam, and to GET WET!<br />
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At one point, even in the midst of summer, you are wading up to your chest. <br />
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<tr><td class="tr-caption" style="text-align: center;">Deb and the Falls</td></tr>
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Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-91431680304369786132014-04-11T13:58:00.001-07:002014-04-11T13:58:45.254-07:00A little motivation please!!!I have found it hard to keep up with my goals of the C25K. I had some complications with getting my tendonitis in my foot to let me push myself as hard as I wanted, and then this prompted my laziness... I did however find a new friend in my cylinder foam roller. I don't stretch as much as I should, and this has helped with the tension relief. Now to just get a hot tub :) J/K. I do still have the goal to run a 5K by the end of summer. Just need some help in refocusing myself.<br />
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I also have had a hard time eating regular food and keeping the weight off, let alone getting rid of some more! (slump shoulders) and endless struggle that I face. Any suggestions out there???<br />
<br />Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-12777164162272227472014-03-26T21:00:00.000-07:002014-03-26T21:00:53.914-07:00C25K <div class="separator" style="clear: both; text-align: center;">
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It's been a few weeks since I ended the optifast program. I can happily say that I have not gained any weight back, yet I cannot joyfully exclaim that I have lost any more either. I have started a much needed journey though in learning to like the gym. To help me out in this new quest I have started the Couch to 5K program. I am now in week three. Woohoo, 3 minutes continuing running. LoL. I know, my running friends out there are smiling as they stretch out their running legs, and reset their running watches from their last 10 mile or so jaunt. :) I'll just start with a 5K goal. Any suggestions out there for the Coos Bay/Eugene/Portland areas? My hope in all of this is that I will learn to love the act of exercise. I already love to hike- obviously- but to get the thrill of getting out of bed to hit the beach or the trails, or gulp, even the treadmill. Plus with a bonus in all of this I hope to shed the last 20-30 lbs! <br /><br />Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-58992753442481395292014-03-25T19:05:00.001-07:002014-03-25T19:05:15.796-07:0040:40:20 Adventuring: Swordfern Trail <div style="text-align: center;">
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Just wanting to get out of town and find some trails and warmth, I happened upon the gems of hiking in the Umpqua National Forest, outside of Cottage Grove Oregon. I originally was going to camp at the main Dorena lake Campground but found a small campground deeper into the national forest. <a href="http://www.fs.usda.gov/recarea/umpqua/null/recarea/?recid=63436&actid=29" target="_blank">Rujada Campground</a> was small enough to not attract too much traffic, yet large enough to provide some amenities that I like. The <a href="http://www.fs.usda.gov/wps/portal/fsinternet/!ut/p/c5/04_SB8K8xLLM9MSSzPy8xBz9CP0os3gDfxMDT8MwRydLA1cj72BTSw8jAwgAykeaxcN4jhYG_h4eYX5hPgYwefy6w0H24dcPNgEHcDTQ9_PIz03VL8iNMMgycVQEAIzTHkw!/dl3/d3/L2dJQSEvUUt3QS9ZQnZ3LzZfME80MEkxVkFCOTBFMktTNUJIMjAwMDAwMDA!/?ss=110615&ttype=recarea&recid=63444&actid=51&navtype=BROWSEBYSUBJECT&position=BROWSEBYSUBJECT&navid=110160000000000&pnavid=110000000000000&cid=FSE_003714&pname=Umpqua+National+Forest+-+Swordfern+Trail+%231404" target="_blank">Swordfern Trail </a>Trailhead is actually located in this campground.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilQOl_g1NPOSbPRtB4GMpgzh1u9olQUf0x3lhgDn_MN4ZZpZU1uyBooGYrrZffDGrwbCPNLAxet0pixOA-7fMmtlX9C8Wzp4qkwISvAF-ytqdaTZqqSpLtYGZsHwVxNkyiTiLHvPqYAGw/s1600/IMG_4583.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilQOl_g1NPOSbPRtB4GMpgzh1u9olQUf0x3lhgDn_MN4ZZpZU1uyBooGYrrZffDGrwbCPNLAxet0pixOA-7fMmtlX9C8Wzp4qkwISvAF-ytqdaTZqqSpLtYGZsHwVxNkyiTiLHvPqYAGw/s1600/IMG_4583.JPG" height="320" width="240" /></a></div>
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The trail is a short two miler circling around the campground. The lush ferns though are amazing and the forest smell intoxicating! A great little leg stretcher to prep you for the longer trails that surround the area.<br />
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<br />Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-15233880257816669862014-03-25T18:45:00.001-07:002014-03-25T18:45:22.968-07:0040:40:19 Adventuring: Brice Creek Trail <div style="text-align: center;">
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This was by far one of my favorite hikes of the year. A spur of the moment solitary camping trip took me through Cottage Grove, past Dorena Lake, then a beautiful drive into the Umpqua Forest. I camped at a random campground near the trail then set out early the next morning. The trail itself has many options, and a few tent camping sites on the trail itself.<br />
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The trail follows along part of the original Oregon Skyline trail- the trail that was the precursor to the Pacific Crest Trail. <br />
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You can plan on a short 3 miler, or do as I did and conquer approximately 13 miles adding in a couple waterfalls along the way. I would definitely recommend the waterfalls, even if you have to take this hike in sections. The Upper Trestle Creek Trail falls were amazing even in the middle of summer. I came around a corner and just stood there thinking.... "how do I get around the falls?", you don't go around, you go under! Beautiful!<br />
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I still dream of this trail, the warmth, the beautiful pools of water. Loved it! </div>
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<a href="http://www.fs.usda.gov/wps/portal/fsinternet/%21ut/p/c4/04_SB8K8xLLM9MSSzPy8xBz9CP0os3gDfxMDT8MwRydLA1cj72BTJw8jAwjQL8h2VAQAzHJMsQ%21%21/?ss=110615&navtype=BROWSEBYSUBJECT&cid=FSE_003738&navid=110240000000000&pnavid=110000000000000&recid=63402&actid=51&ttype=recarea&pname=Brice%20Creek%20Trail" target="_blank">Brice Creek Trail </a></div>
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<br />Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-1411256144516745232014-03-06T11:09:00.001-08:002014-03-08T00:00:04.364-08:00Lbs and inches week 12Last and final week of the Optifast program. After 12 weeks of weekly doctor visits, carefully calculating food choices, and trying to change my mental process in eating and exercise I did my final MD weigh in. This visit included a 1:1 with my doctor after my usual weekly consult with her assistant. I have to say I was pleasantly surprised when she actually knew everything that I had struggled with over the past months that I had been talking weekly with her assistant about.<br />
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My overall thought on the program is that it's a pretty good one. I am still worried about maintaining and still loosing more weight that I need too, but my worries are not in fault of the program. Due to my crazy crazy schedule I was not able to attend the weekly group sessions where they discuss incorporating the needed exercise goals, dietician counseling, and psychological changes that need to be done. </div>
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I'm still planning on using some of the products to keep working on my weight loss goals. I also still plan on making specific goals to propel me on. Be looking for my next one! </div>
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Lbs lost: 32</div>
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Inches lost: 12</div>
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Money spent: $$$$</div>
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Self-esteem raised: unmeasurable!</div>
Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com1tag:blogger.com,1999:blog-8504667991890161461.post-58837504284922717672014-02-27T11:57:00.001-08:002014-03-07T23:59:49.353-08:00Lbs and inches week 9-11The slacking on my posting could be a direct relation to how I'm doing on program.... I successfully was down three lbs after week 9, then proceeded to gain back those three in the two weeks following. The reasoning, since there always has to be reasoning with me, I'm blaming the Girl Scout Cookies. I did go my usual off program a couple times a week, although that has not effected me in the past.<br />
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Here is what I have learned the past few weeks: </div>
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1. Girls Scout Cookies maybe be sold by cute girls decked out in their award winning badges and wrapped in colorful packaging, in truth though the are a design of the Devil to yearly thwart health conscience folks into not stepping, but diving off their healthy plans. I succumbed.</div>
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2. Giving myself a "eat whatever I want till I puke" day ended up in a literal sence. My body was not happy with my "free day" and I payed for it with over twelve hours of "where is the closest bathroom". Lesson Learned. </div>
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3. Don't wait to exercise. I had been reserved in exercising due to the fact that I know I'll gain weight when I do start due to muscle gain. Yet as I sat at home Tuesday night devouring some "devil cookies" I decided that exercise was what I have been missing to round out this healthy regime. C25K day 1 accomplished. </div>
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4. Being some coworker's poster child for weight-loss can be intimidating. Yet, now that I'm about to enter into a world of not having my fancy products to eat, and not being accountable to my MD every week, I'm accepting this challenge. Maybe I should make actual posters.... </div>
Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-42906517107034022692014-02-06T10:25:00.001-08:002014-03-07T23:59:27.847-08:00Lbs and inches week 8Better, much better. 4lbs down this week. I don't know if I just had to get through a plateau, or if I really ate that differently. I still had my Thursday night breakdown of Fast Food Living, and still ate out over the weekend. I did however remain more steadfast over my work days. This next week starts the beginning of my transition month, where each week I add in a meal of regular food in place of one of their products. Which means I get to go grocery shopping!!!! I got some great handouts on what was an actual serving of meats, vegetables, and fruits. Hello fish, how I have missed you! Total lbs Down: 29Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0tag:blogger.com,1999:blog-8504667991890161461.post-34198756801524494842014-01-30T13:04:00.000-08:002014-01-30T13:04:06.176-08:00lbs and inches week 7I made a comment in the MD office this morning that I thought that this diet plan was creating even more bad habits for me. For example, things that I was always able to pass up I have been eating like a starved child hiding in a closet. This is the last week of the program that I am supposed to only eat their food products. My plan, give it my all. See what I can accomplish with a week of concentrated effort on staying on target. Starting next week I begin adding regular food into my diet plan. According to the MD scale I did not lose anything this past week (not surprised). According to my home scale I am down one more lb which has me at a 40 bl loss for the last two years. I am wondering when I can demand a new photo for my work ID card :) Krista Lou Cookhttp://www.blogger.com/profile/07809924823975044375noreply@blogger.com0