Habits for Health and Happiness: Weeks 1 - 3

Since 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! 

Week 1: Stop the Soda

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. 

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! 

Week 2: Write down what you eat

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? 

Week 3: Get some apps to help you out! 

We live in an electronic world, take advantage of that! A few I like are My Fitness Pal, iMacros, and Map my fitness. 

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. 

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. 

Citation for Soda

Gardener, H., Rundek, T., Markert, M. et al. J GEN INTERN MED (2012) 27: 1120. doi:10.1007/s11606-011-1968-2

52 Habits for Health and Happiness

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. This has happened to me over and over again. 

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! 

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. 

52 habits to health and happiness 

1. Stop the soda

2. Write down what you eat

3. Get some apps to help you out

4. Cut out the extra sugar 

5. No more fast food

6. Give up gluten

7. Bring your lunch to work

8. Exercise 3 days a week for 30 min for 2 weeks 

9. 3-5 minute stretch every morning 

10. Exercise 5 days a week for 30 minutes for two weeks 

11. Drink adequate amount of water daily

12. Exercise 5 days a week for 45-60 min 

13. Stay within portion guidelines 

14. Limit dairy

15. Re-evaluate your breakfast (get your fiber in) 

16. evaluate your caffeine intake

17. No more added salt

18. Call/text a family member daily 

19. Know the good fads: top healthiest foods

20. Write down your stress triggers 

21. Know the good fads: essential oil to destress 

22. Count to 10 when your upset 

23. Pass on the processed meats 

24. Get at least 6 hrs of sleep a night 

25. Meditate/self reflect each morning for 5 minutes 

26. Know the good fads: oils

27. Practice yoga once a week for two weeks

28. Meditate/self reflect for 5 minutes each morning and night 

29. Practice yoga twice a week

30. Listen to your body 

31. Limit the fatty meats

32. Have at least one meatless day a week 

33. Compliment yourself daily

34. Get your steps in

35. Give someone a compliment daily

36. Eat one raw meal daily 

37. Limit yourself to 10 hrs of TV/movies a week 

38. Floss after every meal 

39. MD optometrist 

40. Incorporate weights into your exercise 1 day a week for two weeks 

41. MD dentist

42. Incorporate weights into your exercise 2 days a week  

43. MD women's/men's 

44. Limit yourself to only 1 hr of social media a day

45. MD PCP

46. Watch your sarcasm

47. Let your faith be bigger 

48. Consciously serve others 

49. Plan/register for a challenging physical activity 

50. Plan something to look forward to 

51. Let go of past grudges/forgive others 

52. Journal 

Alternates: 

Make your bed daily 

"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. 

The adventure is outdoors and usually us something the girls might not normally have the opportunity to do. 

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. 

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". 

The family that owns the ranch were able to provide service opportunities in town in cleaning around the courthouses and the fairgrounds. 

The next day we dug for fossils and feasted our eyes on the beauty of the Painted Hills. 

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. 

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. 

The Last 20ish Years...

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!!! 

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.

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!).

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!)

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. 

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. 

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. 

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. 

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. 

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! 

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. 

Diet Coke

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. 

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! 

"One large Diet Coke please" -sip -fizzy burn -enjoy!!! 

Health

I've posted before about my struggles of being healthy and loosing weight. It feels to be a constant uphill battle. 

Today though I'm posting on the joys of just being somewhat healthy. 

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! 

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!!! 

Health is defined and described in different ways. Today I'm celebrating my health that I'm alive and self-sufficient! 

What's your description of health today! 

Make 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. 

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. 

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. 

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. 

We were able to meet up again this winter here in Portland since her daughter Aubrey has moved here with her young family. 

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. 

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. 

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! 

Rules and Gifts

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. 

Don't put expectations on others. 

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 the gift of self happiness. I learned to do things more independently and to fill my own joy. 

Everyone is different and will not think the same way as you. 

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 the gift of seeing others as themselves we learn to understand where they are coming from and where their actions will lead, not yours. 

Your going to have to ask for it if you want it. 

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. The gifts of accepting help and speaking up can ease your burden as well as bless others. 

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! 

2016 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. 

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. 

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. 

In 2002 Health Magazine researched that "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!!! 

Don't you love Portland in the fall?

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"? 

Something about the old city streets with the giant Maples and Oaks dropping thier leaves of color, painting the streets with golds and reds. 

The air changes too. It becomes crisp with a sweet taste. 

The sounds of squirrels and birds preparing for winter, combine with the crunching of leaves under your feet. 

Fall begins the time of being cozy and drinking tea. Watching the world change from green to gold, to winter bare. 

Don't you love Portland in the fall? 

XC = :)

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. 

In the words of my sister: 

"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". 

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! 

Four of the Top Ten of Novice Division! 

Eliza and Emma

Emma and Alli

Focus

Determination 

Perseverance 

Changes

I have been contemplating change and the effects it has for the good and bad. 

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. 

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! 

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. 

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. 

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? 

Suggestions anyone? What motivates and inspires you? How do you stay focused on these to reach your potential? 

Be The Rock...

This past week I had the opportunity to help a group of 16-18 yr old girls with their high adventure camp. 

Their theme: "Be the rock the river cannot move". 

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! 

40:40-23 Smith Rock

 

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!!!

 

Smith Rock 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!

 

For our hike we started from the last viewpoint and parking area onto the Homestead Trail.

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).

 

 

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.

Mesa Verda Trail

 

Monkey Face Rock

I would go back in a second to hike more trails and soak in the beauty of this area!

Compassion

Last 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:
 "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 that, 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."
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.
According to Merriam-Webster the definition of Compassion is: "A feeling of wanting to help someone who is sick, hungry, in trouble, ect". 
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.
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.
My new word COMPASSION is now on my mind and hopefully burning a little more lightness into my soul.

40:40:22 Sahalee & Koosah Falls

I 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 Sahalee & Koosah Falls 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!

 

 

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.

 

Sahalee Falls

The lower fall - The Koosah "Sky" can be viewed from it's top and straight on from sheltered paths and viewpoints. 

Koosah Falls

I was overcome by the sweet water smell and the aqua blue color of the cold water.

 

At Clear Lake you can soak your feet and enjoy the tranquility and peace. Here's a great link to help plan your adventure!!!

Clear Lake

 

40:40:21 Oneata Falls

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 Multnomah Falls. A little further up the Gorge there is the Oneata Falls.

 

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.

 

It is a popular summertime excursion when the weather is warm. Be prepared to cross a large log jam, and to GET WET!

 

At one point, even in the midst of summer, you are wading up to your chest.

Deb and the Falls

A 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.

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???

C25K

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!

40:40:20 Adventuring: Swordfern Trail

 

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. Rujada Campground was small enough to not attract too much traffic, yet large enough to provide some amenities that I like. The Swordfern Trail Trailhead is actually located in this campground.

 

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.