I am sitting here this morning with my beautiful niece (23) who has moved to San Diego from Green Bay 4 months ago. We just enjoyed a delicious Christmas breakfast including a limoncello mimosa. Delicious!
We were talking about the beautiful weather here in San Diego after facetiming with her folks (in Green Bay) who had to go out and blow the snow from the driveway so they could go pick up visiting family for the holidays.
We also talked about indulging for the holidays and I said we can all diet on January 1. Emily reminded me that I had told her never to diet, because the word diet has the word die in it!
First of all, I was tickled pink that she remembered something I had told her! That in itself was an amazing thing! Then I reflected about what she had said and I actually agree with her! Diet does have die in the word. We want to alter the way we eat to become healthier, not to die! So as I enjoy the treats of the season, I do want to move towards continued health and give zero thought to the word "die". So we will all continue on our healthy journeys and never diet again!!!
Desire to increase health. Dedication to listen to the wise ones in our lives. Discipline to never DIEt again!
Sunday, December 22, 2013
Sunday, December 15, 2013
Tri Tri Tri!
One of the most amazing blessings of my life is my husband Allen. He is the love of my life, the wind beneath my wings, my biggest supporter, my better half and so much more.
An important part of my healthy journey has been to support him and his efforts. So, this morning he competed in his first ever triathlon, sprint distance. He is a super star. He has always been athletic (motocross, rugby, etc.) but this seems like a bigger deal than before.
Yes, I got up at 4:30 on a Sunday and went with him, but he did all the hard work. I am so proud of him! If you know him, please send him congratulations!
It takes a lot of training and preparation to do these competitions, even at the sprint distance. My running days are behind me, so I won't do one, but he represented the McKay name quite well this morning!
Desire to support my loved ones. Dedication to be his cheerleader. Discipline to wake up with him at o-dark-thirty.
An important part of my healthy journey has been to support him and his efforts. So, this morning he competed in his first ever triathlon, sprint distance. He is a super star. He has always been athletic (motocross, rugby, etc.) but this seems like a bigger deal than before.
Yes, I got up at 4:30 on a Sunday and went with him, but he did all the hard work. I am so proud of him! If you know him, please send him congratulations!
It takes a lot of training and preparation to do these competitions, even at the sprint distance. My running days are behind me, so I won't do one, but he represented the McKay name quite well this morning!
Desire to support my loved ones. Dedication to be his cheerleader. Discipline to wake up with him at o-dark-thirty.
Sunday, December 8, 2013
Are You Getting Enough Sleep?
Not just now during this very busy season, but all throughout the year? So many times, getting enough sleep surfaces as a critical success factor for reaching and maintaining a healthy weight. I know this is an ongoing challenge with my healthy journey. My sleep patterns are all &$#+ed up. This week was a particularly notable week of bad sleep due to an unbelievably busy week at work. My mind simply doesn't shut off for long enough. I fall asleep easily and well. But I tend to wake up 4-5 hours later and finish the night with tossing and turning. After 4 nights of sleep deprivation, it is harder to function well. It is enough to drive me crazy. There is no doubt in my mind that the added stress of sleep deprivation impedes my ability to easily shed weight.
I have tried everything short of sleep drugs. I just can't bring myself to do drugs. Restorative yoga, herbal teas, warm relaxing baths, reading, no TV in the bedroom (never had on in the bedroom, don't believe in it), light dinner, avoid caffeine, no sugar near bedtime, going to bed and waking up at a similar time each day and so much more.
BUT once in a while there is a fabulous reward, like yesterday. It rained in San Diego much of the day and my hubbie and I got under the covers in the late afternoon, read a little bit, then took a nap. IT WAS A LITTLE SLICE OF HEAVEN!
My happy holiday wish for you all is that you find a way to enjoy some blissful, much needed, hard earned rest and relaxation. It is the best gift you can give yourself!
Desire to sleep well. Dedication to keep trying ideas to get me there. Discipline to do all the right things for peaceful sleep.
I have tried everything short of sleep drugs. I just can't bring myself to do drugs. Restorative yoga, herbal teas, warm relaxing baths, reading, no TV in the bedroom (never had on in the bedroom, don't believe in it), light dinner, avoid caffeine, no sugar near bedtime, going to bed and waking up at a similar time each day and so much more.
BUT once in a while there is a fabulous reward, like yesterday. It rained in San Diego much of the day and my hubbie and I got under the covers in the late afternoon, read a little bit, then took a nap. IT WAS A LITTLE SLICE OF HEAVEN!
My happy holiday wish for you all is that you find a way to enjoy some blissful, much needed, hard earned rest and relaxation. It is the best gift you can give yourself!
Desire to sleep well. Dedication to keep trying ideas to get me there. Discipline to do all the right things for peaceful sleep.
Sunday, December 1, 2013
Let's Get Ready to Rumble!
And by rumble, I mean rumbles in the tummy, as in hungry... Thanksgiving was awesome and is now past so we have 3 weeks to practice deprivation to be able to enjoy more holiday celebrating without guilt!
I am going to eat clean protein with lots of green veges. After all, I need to counter act the effects of the Thanksgiving holiday and make calorie room for my Mom's famous Christmas cookies!
BTW, my sister introduced me to a wonderful new pumpkin treat. She found pumpkin lollipops at See's candy store. They are delicious, last a long time and have only 70 calories, 2.5 grams of fat and 8 grams of sugar. All in all, not a bad nutritional summary for a delicious treat! Just thought you might like to know. The pumpkin flavor is seasonal, so if you are interested, go now to try them!
Desire to seek balance. Dedication to myself. Discipline to practice caloric deprivation.
I am going to eat clean protein with lots of green veges. After all, I need to counter act the effects of the Thanksgiving holiday and make calorie room for my Mom's famous Christmas cookies!
BTW, my sister introduced me to a wonderful new pumpkin treat. She found pumpkin lollipops at See's candy store. They are delicious, last a long time and have only 70 calories, 2.5 grams of fat and 8 grams of sugar. All in all, not a bad nutritional summary for a delicious treat! Just thought you might like to know. The pumpkin flavor is seasonal, so if you are interested, go now to try them!
Desire to seek balance. Dedication to myself. Discipline to practice caloric deprivation.
Wednesday, November 27, 2013
This Is Why I Like to Workout!
I saw this post and just had to share it. We all have a wonderful opportunity to lead by example. The little ones in our lives watch what we do, not necesarily what we say. The author is talking about a daughter, for me it is about all the impresionable young girls (and boys) in our lives!
HAPPY THANKSGIVING TO YOU ALL!
10 Things I Want My Daughter to Know About Working Out
by brynnharrington on November 19, 2013
Mid-way through a recent group exercise class, the teacher lost me. She didn’t lose me because of some complicated step sequence or insanely long set of burpees; I mentally checked out because of a few words she kept saying over and over. “Come on! Get that body ready for your winter beach vacation! Think about how you want to look at those holiday parties! PICTURE HOW YOU’LL LOOK IN THAT DRESS!”
“THAT DRESS?” My brain couldn’t focus on an image of some random dress hanging in my closet. All I could think about was my three-year-old daughter hearing and trying to process those words.
My daughter’s little brain is making sense of the world every single second, taking in verbal and non-verbal cues about how things work and what things mean. And when it comes to exercise, I want her to grow up seeing it as a joy, and not a utility…as a gift, and not a chore…as an opportunity, not an obligation. I want her to do it for the love of it, not to fit into a dress. I want her to grow up knowing that…
1.Strength equals self-sufficiency. Being strong – particularly as a woman – is empowering. It will feel good someday to be able to carry your own luggage down the stairs if the airport escalator is broken, and it will be important to have a solid shot at outrunning a stranger should you meet one a dark alley.
2.Fitness opens doors. Being healthy and fit can help you see the world differently. The planet looks different from a bike or a pair of skis than it does from a car or an airplane. Out in the elements you have the time and space to notice details and meet people and remember smells and bugs and mud and rain and the feeling of warm sunshine on your face. And those are the moments that make up your life.
3.The bike is the new golf course. Being fit may help you get a seat at the table. Networking is no longer restricted to the golf course, and the stronger you are – and the more people you can hang with on the road and trail – the more people you’ll meet.
4.Exercise is a lifestyle, not an event. Being an active person isn’t about taking a class three times a week at the gym. It’s about things like biking to the grocery store and parking your car in the back of the lot and walking instead of taking a cab and catching up with friends on a hiking trail instead of a bar stool.
5.Health begets health. Healthy behavior inspires healthy behavior. Exercise. Healthy eating. Solid sleep. Positive relationships. These things are all related.
6.Endorphins help you cope. A good sweat session can clear the slate. You will have days when nothing seems to go right…when you’re dizzy with frustration or crying in despair. A workout can often turn things around.
7.Working out signals hard-working. The discipline required to work out on a regular basis signals success. Someone recently told me they are way more likely to hire marathon runners and mountain climbers because of the level of commitment that goes into those pursuits.
8.If you feel beautiful, you look beautiful. Looking beautiful starts on the inside. And being fit and strong feels beautiful.
9.Nature rules. And if you’re able to hike/run/bike/swim/ski/snowshoe, you can see more of it.
10.Little eyes are always watching. We learn from each other. You may have a daughter—or a niece or a neighbor or a friend – one day. And that little girl will be watching and listening to everything she you say and do. What messages do you want her to hear?
I’ll never talk to my daughter about fitting into THAT DRESS. But I will talk to her about what it sounds like to hear pine needles crunching under my feet and what it feels like to cross a finish line and how special it is to see the world on foot. I will talk to her about hard work and self sufficiency. I will teach her the joy of working out by showing her I love it. And I’ll leave the rest up to her.
HAPPY THANKSGIVING TO YOU ALL!
10 Things I Want My Daughter to Know About Working Out
by brynnharrington on November 19, 2013
Mid-way through a recent group exercise class, the teacher lost me. She didn’t lose me because of some complicated step sequence or insanely long set of burpees; I mentally checked out because of a few words she kept saying over and over. “Come on! Get that body ready for your winter beach vacation! Think about how you want to look at those holiday parties! PICTURE HOW YOU’LL LOOK IN THAT DRESS!”
“THAT DRESS?” My brain couldn’t focus on an image of some random dress hanging in my closet. All I could think about was my three-year-old daughter hearing and trying to process those words.
My daughter’s little brain is making sense of the world every single second, taking in verbal and non-verbal cues about how things work and what things mean. And when it comes to exercise, I want her to grow up seeing it as a joy, and not a utility…as a gift, and not a chore…as an opportunity, not an obligation. I want her to do it for the love of it, not to fit into a dress. I want her to grow up knowing that…
1.Strength equals self-sufficiency. Being strong – particularly as a woman – is empowering. It will feel good someday to be able to carry your own luggage down the stairs if the airport escalator is broken, and it will be important to have a solid shot at outrunning a stranger should you meet one a dark alley.
2.Fitness opens doors. Being healthy and fit can help you see the world differently. The planet looks different from a bike or a pair of skis than it does from a car or an airplane. Out in the elements you have the time and space to notice details and meet people and remember smells and bugs and mud and rain and the feeling of warm sunshine on your face. And those are the moments that make up your life.
3.The bike is the new golf course. Being fit may help you get a seat at the table. Networking is no longer restricted to the golf course, and the stronger you are – and the more people you can hang with on the road and trail – the more people you’ll meet.
4.Exercise is a lifestyle, not an event. Being an active person isn’t about taking a class three times a week at the gym. It’s about things like biking to the grocery store and parking your car in the back of the lot and walking instead of taking a cab and catching up with friends on a hiking trail instead of a bar stool.
5.Health begets health. Healthy behavior inspires healthy behavior. Exercise. Healthy eating. Solid sleep. Positive relationships. These things are all related.
6.Endorphins help you cope. A good sweat session can clear the slate. You will have days when nothing seems to go right…when you’re dizzy with frustration or crying in despair. A workout can often turn things around.
7.Working out signals hard-working. The discipline required to work out on a regular basis signals success. Someone recently told me they are way more likely to hire marathon runners and mountain climbers because of the level of commitment that goes into those pursuits.
8.If you feel beautiful, you look beautiful. Looking beautiful starts on the inside. And being fit and strong feels beautiful.
9.Nature rules. And if you’re able to hike/run/bike/swim/ski/snowshoe, you can see more of it.
10.Little eyes are always watching. We learn from each other. You may have a daughter—or a niece or a neighbor or a friend – one day. And that little girl will be watching and listening to everything she you say and do. What messages do you want her to hear?
I’ll never talk to my daughter about fitting into THAT DRESS. But I will talk to her about what it sounds like to hear pine needles crunching under my feet and what it feels like to cross a finish line and how special it is to see the world on foot. I will talk to her about hard work and self sufficiency. I will teach her the joy of working out by showing her I love it. And I’ll leave the rest up to her.
Sunday, November 24, 2013
Oh Pumpkin, My Pumpkin!
I love the flavor of pumpkin, so this food season is a little slice of heaven for me! In the past, I was the first one in line for the pumpkin scone as soon as it appeared at Starbucks. Now, I find them dry and not worth the calories.
So I have been in search of a pumpkin fix that meets my (ridiculously) high taste standards. Last weekend we went to a restaurant and I tried their pumpkin pancakes. I sent them back, too rubbery. The weekend prior I really cracked up my hubbie. First we ordered a pumpkin roll, which came out so gooey it was disgusting. Then I asked for an order of their pumpkin toast, which I didn't eat because I couldn't taste the pumpkin. Then I asked for a pumpkin muffin, which I picked at because it was too sugary. Hubbie said - "give it up Dear!" He was right. :-)
So this morning I created a pumpkin pancake batter and thoroughly enjoyed some pancakes (with light butter) and real maple syrup. I am completely satisfied and happy! The calories were high for breakfast, but I won't eat lunch and am planning a big salad for dinner. An hour of cardio will happen today too. It all balances out.
One other pumpkin treat I "invented"......take the plain canned pumpkin, add stevia and pumpkin pie spice to taste. Set it in the freezer for an hour, take it out and enjoy a fun version of "pumpkin" ice cream. Of course it is not ice cream, but it is full of flavor, cold and creamy and only 80 calories for a whole cup!
Desire to satisfy my taste buds. Dedication to keep trying to find the right flavor treat. Discipline to carefully enjoy.
So I have been in search of a pumpkin fix that meets my (ridiculously) high taste standards. Last weekend we went to a restaurant and I tried their pumpkin pancakes. I sent them back, too rubbery. The weekend prior I really cracked up my hubbie. First we ordered a pumpkin roll, which came out so gooey it was disgusting. Then I asked for an order of their pumpkin toast, which I didn't eat because I couldn't taste the pumpkin. Then I asked for a pumpkin muffin, which I picked at because it was too sugary. Hubbie said - "give it up Dear!" He was right. :-)
So this morning I created a pumpkin pancake batter and thoroughly enjoyed some pancakes (with light butter) and real maple syrup. I am completely satisfied and happy! The calories were high for breakfast, but I won't eat lunch and am planning a big salad for dinner. An hour of cardio will happen today too. It all balances out.
One other pumpkin treat I "invented"......take the plain canned pumpkin, add stevia and pumpkin pie spice to taste. Set it in the freezer for an hour, take it out and enjoy a fun version of "pumpkin" ice cream. Of course it is not ice cream, but it is full of flavor, cold and creamy and only 80 calories for a whole cup!
Desire to satisfy my taste buds. Dedication to keep trying to find the right flavor treat. Discipline to carefully enjoy.
Sunday, November 17, 2013
It's the Holidays - Let's All Hang in There!
It is the most wonderful time of the year! I love the holidays and yet, of late, I find myself feeling overwhelmed with activity and obligation.
This year, I am going to approach things differently. My husband and I agreed we would protect our Sundays so we would have 50% fewer weekend "things" we needed to do. We are making a concerted effort to simplify this year. We have been tapering off the number of gifts we purchase for Christmas for several years. I am committed to NOT gaining weight this season, which means I will taper off the number of treats I consume. Nothing will cross these lips unless it is 100% certified completely worth the extra calories!
This season, I have a distinct focus, and that is little Nathan Reid Massa, born on November 14th. He is my nephew's son, which makes me a Great Auntie. I know I have always been a great aunti to our 17 nieces and nephews, but now I officially a GREAT AUNTIE! Tee hee. When I met him Friday afternoon, I told him I was going to hold him all day on Thanksgiving, and that real soon I would get to be a babysitter. He is a precious bundle of perfection and wonder and we are so blessed to have him in our lives! He represents such a beautiful component of my healthy journey - love, health, promise for the future and pure joy!
So, what will your healthy focus be this season? I hope it is something as wonderful a little Nathan!
Desire to seek balance. Dedication to my new grand nephew. Discipline to honor carefree Sundays.
This year, I am going to approach things differently. My husband and I agreed we would protect our Sundays so we would have 50% fewer weekend "things" we needed to do. We are making a concerted effort to simplify this year. We have been tapering off the number of gifts we purchase for Christmas for several years. I am committed to NOT gaining weight this season, which means I will taper off the number of treats I consume. Nothing will cross these lips unless it is 100% certified completely worth the extra calories!
This season, I have a distinct focus, and that is little Nathan Reid Massa, born on November 14th. He is my nephew's son, which makes me a Great Auntie. I know I have always been a great aunti to our 17 nieces and nephews, but now I officially a GREAT AUNTIE! Tee hee. When I met him Friday afternoon, I told him I was going to hold him all day on Thanksgiving, and that real soon I would get to be a babysitter. He is a precious bundle of perfection and wonder and we are so blessed to have him in our lives! He represents such a beautiful component of my healthy journey - love, health, promise for the future and pure joy!
So, what will your healthy focus be this season? I hope it is something as wonderful a little Nathan!
Desire to seek balance. Dedication to my new grand nephew. Discipline to honor carefree Sundays.
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