Your Word for the Day is…Selah

Selah

 

I’m a grammar girl and word nerd. I love learning in general and specifically about words and history. So when I came across the word “Selah” in my Bible study the first time, I had to dig in!

This word is written in Hebrew in the Old Testament. What does it mean? Scholars aren’t really sure! It’s used over 70 times in the Bible…and all but three of them are in the Psalms. (The other three uses are in the book called Habakkuk, for inquiring minds). The most widely agreed upon interpretation is that it’s a call to praise, or stop and ponder what you have just read.

Pause. Think. Ponder. Praise. What if we lived our lives intentionally doing that?

I am angry and about to spout off to my child. Instead…Selah. Pause. Think. And see what the best thing to say is in this situation.

I’m about to spend money on something, or eat something, just because I’m feeling restless, sad, or frustrated. Instead…Selah. Pause. And think, what am I really feeling and what void am I trying to fill?

My day is busy and I don’t have time to breathe or think. How about…Selah. Pause, inwardly, and give thanks that I have the energy to make it through my day. That I am blessed with family, or friends, or good things to eat, the ability to face any challenge that comes my way, and on and on.

I’m exhausted at the end of the day or tempted to start my day by hitting the ground running. But instead…Selah. I pause for a moment or two, breathe deeply, whisper a prayer,  meditate a second, etc.

Let’s make a pact to build some “Selah Seconds” into our day. Pause, breathe, smile, think, and just be. Life is too precious to miss it by being “busy”.

Selah.

The Power of Routine

Full disclosure: I am a person who thrives with a routine and sticking to one comes easily…until it doesn’t. Then I change things up to a new routine for freshness. But even my husband, who likes spontaneity, swears routines are lifesavers. So today I am giving you a glimpse into my morning routine so you can get inspired to create one that works for you. It really will reduce stress for you.

  1. Drink water First thing I hydrate! I instantly feel better and more awake.
  2. Walk my dog This varies by whether I work in the morning or at night. Sometimes it’s five minutes and others fifteen to twenty. Getting out to move also wakes me up and allows me time to reflect.
  3. Pilates I usually exercise thirty minutes. Sometimes ten or fifteen, sometimes forty. That thirty minutes sets my day right and I don’t have to worry about fitting it in if my day gets crazy.

4. Shower or clean up I am low maintenance so this is fifteen minutes or so.

5. Breakfast Almost always a smoothie bowl.

6. Prayer, Bible Study, and Coffee Roughly thirty minutes but again, varies with my work schedule.

I set my wake up time according to when I need to have my routine accomplished. And I spend time menu planning and workout planning each weekend. It goes in my planner so I start the night before by reviewing my upcoming day and setting out food from the freezer, workout clothing, etc.

When I had young children, my routine was different, but I had one. I usually got up and exercised and then ate breakfast with them. I showered later on as I was a stay at home mom. Working moms often tell me their best exercise time is at lunch (walking), or as dinner is cooking. So everyone has a different lifestyle and rhythm.

Do you have a morning routine? Share your best tips with us here or on my Facebook page.

The Scale Does Not Define You

My daughter (a college sophomore) has been to the doctor twice in less than two weeks. She was rarely sick…until college. So she went once to get a refill for face medicine (she may kill me for telling you that, haha) and today because she had a sinus infection. A week and a half ago the doctor’s scale weighed her five pounds less than it did today. She had on heavier clothing and boots today (Hurricane Irma made it colder than usual here), which accounted for some of the difference, and we know she’s still the same size. But she admitted to me that it bugged her anyway. We had a great discussion about how the scale bothers most of us as women and can dictate our mood, etc. Even though we KNOW fluctuations occur due to what we’ve eaten, hormonal cycles, clothing we wear, etc.

So today, I want to remind you of what the scale tells you:  how much gravity is holding you to this earth. Period. Now, it may tell me that I need to lose a bit of “gravity” 😉 (and yes, it has done that before). It may tell me that I’ve been upset and avoiding dealing with things and my eating of cookies and drinking lots of iced coffee has caught up with me. That happened to me last fall when two of my kids moved out and on to work and college within two months of one another.  So, I looked reality in the face and did something about it.

But, in the end, what the scale DOESN’T tell you is so much more. It doesn’t tell you how uniquely made you are. How much of an impact you make in the lives of others. How strong you are. How gifted, talented, beautiful or handsome, and deeply loved by others you are. How you are on this earth to make a difference that only you can make.

So, when the negativity kicks in, step back, take a deep breath, and remember your worth. And if necessary, throw out your scale and find other ways to measure your health and well-being. And remember, what’s really holding you to earth isn’t gravity; it’s the truth that you are here for “such a time as this.” (Holy Bible, Esther 4:14).

Crock Pot Love…and a Weekly Go-to Recipe

It’s no secret that I think a slow cooker/crock pot is a gift from God. 😀 I am slowly learning to use my Instant Pot too, but that’s another post.

I love throwing ingredients in and having a meal just hours later. I love chilis and stews and soups, but Mexican Chicken is something I make almost every week. It’s quick, easy, versatile, and everyone in my house loves it. The recipe is below, and then I will share ways we use it.

1-2# chicken breast or thigh meat

Taco Seasoning (I make my own)

Hidden Valley Ranch Spicy Ranch packet

Salsa

Seriously, that’s it. I need to try making my own salsa but have an organic brand I use that’s low sodium. I spray the slow cooker with olive oil, place the chicken in the bottom, sprinkle with 1/2 ranch packet and taco seasoning, and add salsa to cover. I cook on low 6 hours or high 4. Then I shred the meat with two forks.

We use to top salads, over rice or quinoa, mixed with black beans, in tortillas, to top a baked potato, and lots of other ways. It’s versatile and makes a quick lunch.

Do you use a slow cooker? Share your recipes and let me know your go-to lunches.

Why I love Pilates

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A few people have asked how I came to Pilates. It’s a long story but I thought I would share it here so you can be encouraged to keep moving and find something that works for you. And so you will know that what works will change over the course of your life…and that is okay.

I started exercising in the early 1990s. I was in my late 20s and noticed some weight “creep” and the spandex and lycra leotard group was the rage. I joined a women only gym where we jumped and pranced and ran in place to thumping music. Then we entered the step aerobics craze. This time, we jumped up and down and around our aerobics step. All the while ignoring the important components of weight training and flexibility training.

Somehow in my mid-thirties, my body began to change yet again. I was aging, had three pregnancies and births under my belt, and just had less time and energy for a gym and high-impact aerobics. I began to lift weights and still do my cardio and my body composition totally changed. I looked fitter and firmer. Now mind you, I was still pounding the heck out of my joints with high impact, but I could still take it.

In my forties, I began running to cross-train. And that was fun for a bit(except for the near constant shin splints I had.) I have issues with my flat feet and back curvature that really don’t like all the jumping and pounding. But I thought that was what exercise entailed. And I was a “go hard or go home” person.

So I entered my late forties about twenty pounds heavier and full of aching joints. I hobbled if I sat too long and my hips ached nearly constantly. And I was always nursing some sort of injury. I changed my diet and tried barre for a bit. I lost the weight but now my knees ached, along with my hips. I was discouraged and thinking that exercise should not have to hurt to be effective.

I had tried Pilates in the past but thought it was too easy to be effective. Remember, I was a “go-big” person. A friend told me about Lisa Pentony of Pilates By Lisa and an upcoming challenge she was hosting, complete with a meal plan and online support. I figured a month couldn’t cause me too much weight gain if I decided to lie down and work out, right?

Oh, how wrong I was! In that month my clothing got looser (and I really didn’t’ follow the meal plan at all), my energy soared, and, most remarkable of all, I no longer hurt. Soon I could sit cross-legged on the floor again. I had absolutely zero pains in my hips and low back. I was amazed.

The best part was having a trainer in Australia who was super-responsive to any question I had. Over the two years I’ve done her workouts, she has honestly become a good friend and I even had the privilege of meeting her last November when she was in America. It was seriously like meeting up with an old friend.

Today I walk and do Pilates. That’s pretty much it. I feel good and still fit in my clothing. 😉 And I am just so disheartened when people say they’re exhausted from going to the gym or running all the time.

The thing is, you don’t have to hurt to be healthy and fit. You just need to find the thing that causes you to feel good. Yes, our bodies were made to move. And maybe yours was made to run, unlike mine. That’s fantastic. But above all, I want us to all experience a mind shift. Fitness and exercise should be about taking care of ourselves so we can live our lives fully, abundantly, and with joy. Exercise isn’t the goal:  living life is. So I encourage you to find that type of movement that lets you do just that.

How do you like to move and stay healthy? Drop me a line and share your thoughts, tips, or journey with me. I love hearing from you.

Oh, PS~If you try Pilates with Lisa, be prepared to be humbled. She does have a free 10-day trial and a fantastic beginners series. You can get 10% off your first payment with the coupon code MEMBER.

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The Beauty of What If

I mentioned in passing that I have struggled off and on with anxiety. I am a first-born, Type A perfectionist who is also a people pleaser. It has been a difficult road to get to the place of embracing doing things well versus perfectly (which doesn’t exist) and realizing what others think doesn’t really matter.

I am gifted with a vivid imagination and that has a dark side: what if. If you struggle like I do with worry, fear, or anxiety (and who doesn’t from time to time), you will immediately get this.

But along the way, I have learned a wonderful truth: in every negative quality we have lies a gift. The key that unlocks it is my attitude.

The quote below was written by a wonderful Bible teacher and author, Chuck Swindoll. It became a defining “ah-ha” moment for me when I first read it. Check it out:

So, how has attitude-the ability to approach a situation with a positive or negative mindset-helped me? I see my WHAT IF as a good thing. When my mind says, “what if this bad thing happens, ” I stop and think, “yes, but what if …” and list the good things that can occur. And my imagination suddenly becomes a positive asset to me.

So how can you adjust your attitude? Do you see physical limitations as a bad thing? I have flat feet, bunions, and slight scoliosis. I can’t run without getting shin splints. But I have discovered a world of fun walking my dog, or with friends, or learning to dance and try other forms of cardio. And I cheer on my runner friends and family and lend a sympathetic ear to those struggling with limitations, aches, and pains.

A positive attitude is not something a person is born with. You work at it. Some days my attitude stinks. But I get up, practice gratitude, and keep learning. What if… at the end of my life, I can look back and think I made my days count rather than worrying them away. Now that’s a WHAT IF I can get excited about.

Let me know your struggles, thoughts, tips, and tricks to develop a healthy mindset.

Warning: Reading this Blog Post Could Cause You to Nap!

We live in a world of extremes. Extreme diets, extreme exercise, extreme work schedules…which leads to extreme anger and confusion and exhaustion. And frankly, social media is a huge culprit in perpetuating this. I refuse to be one of those bloggers, people, or friends.  I’m all about being well in mind, body, and spirit. So you won’t see the terms “eat clean,”  “go big or go home,” or, my personal favorite, “suck it up so you don’t have to suck it in.” Seriously???

 

In the quest for whole-body health, we need balance. Movement is vital because, anatomy wise, we were made to move! Food is a necessity but should be about so much more than just “fueling your body.” It’s time to slow down, enjoy family or friends, and savor life with your five senses. Work is important so we spend our lives helping others and being productive (and yes, staying at home counts as work)! 🙂 But the vital link so overlooked today is rest.

 

I’m not talking about SLEEP. You’ll see plenty of articles on this necessity~although many are geared toward getting enough sleep to optimize your physical training and results…whatever that means. I’m talking about deep, peaceful relaxation. True soul rest. It’s rare and often confused with laziness.

 

Stick with me while I unravel something for you a bit. I’m sinking into some language arts and foreign language nerd talk…taken from my studies of the Bible. And even if you don’t believe a bit of that is true, hang with me because you will learn something important for living your best life.

 

The Bible is written in several languages such as Hebrew, Greek, and Aramaic. These languages are much richer than English as they often have multiple words for what we express in only one. The word rest is one of those. In the first half of the Bible, (the Old Testament before Jesus was born), there is more than one word for rest. The one I want to highlight today was known as nuach.

 

This word means rest, relaxation, stopping work. But it also has a meaning I absolutely love: settle down or settle in. I think of my dog Tucker, pictured above, turning around multiple times to pick just the right spot to relax. He finally lies down, sighing deeply with obvious contentment. Settling down.  Or imagine getting ready for movie night. You get your favorite blanket, snack, family or friends or pet. You get comfortable. You dim the lights. You settle in.

 

We have got to stop and let the dust settle. Regularly. I would argue DAILY, even if it’s just for minutes at a time. If we don’t, we become grumpy, angry, frustrated, and isolate ourselves. Our productivity wanes and we lose our sense of purpose and joy.

So how do we rest? Find something you love to do for the sheer pleasure of it. Throw the list of goals out the window and just think of what makes you feel joy. I find this in looking back at Cheri as a kid. I loved to go outside, to read, to sing and listen to music, to daydream, color, and write in my journal. So daily I try to do one of those things for at least a few minutes. And one day per week, I take the time to do something for several hours that just makes me feel alive.

 

What makes you happy?  Shopping? Hiking? Having coffee with a friend? Drawing or painting?  Promise me you will do it. This week. Today. And drop me a line and tell me how it makes you feel.

 

As for me, I want to color with my favorite pencils and go take a short nap. What will you do?

 

 

 

Great Gluten-Free Finds…and my Go-To Sandwich Recipe

Gluten-free is the new thing, right? I hesitated to even write this blog post because it’s so trendy. But, I am truly allergic to wheat…and corn. (Don’t ask details…it’s not pretty). So finding anything resembling bread or pasta is tough for me. And expensive.

So imagine my joy finding a couple of tasty, healthy alternatives for pasta and bread lately! I decided, what the heck, it’s my blog, so I will share a couple of ideas you might use for a different twist on your regular dishes.

Zoodles. Where were these all of my life? Seriously…spiralized zucchini. And my go-to tool was about $10 on Amazon. It’s called a Vegetti and I included a link to the product. It’s super easy to use, cleaning is a breeze, and makes great noodles. I spin the zucchini in it, let it sit a few minutes with a teaspoon of oil added to it, and it’s ready to go for pasta dishes, pasta salads, etc. You get the vitamins and fiber in the zucchini, plus it’s lower in calories than heavy pasta noodles. Give it a try!

Vegetti Spiralizer

Sweet Potato Rounds

Have you heard about these? I Slice a sweet potato into circular rounds, approximately 1/2″ thick. Then I toast for two rounds in the toaster oven. All done! I love topping mine with avocado for a savory treat, or almond butter (of course) and cinnamon for something sweet. Sweet potatoes are chock full of vitamins and fiber too so it is a fun break from your regular toast routine.

Red Lentil Pasta


This. Is. Amazing! The only ingredient is red lentil flour. Since it’s made from a bean it’s much higher in protein than regular kinds of pasta. My favorite dish with this is a chicken and pasta soup. Plus, it’s less expensive than brown rice pasta. Win-win!

Bread

But, sometimes you need a sandwich. That is where this amazing bread makes me happy. It’s a Walmart brand bread made with ancient grains and is the best, softest, tastiest gluten-free bread I have tried. Expensive, but worth it for a treat. My favorite sandwich ever follows and I always use this yummy loaf.

Grilled Hummus and Cheese.

  1. 2 slices whole grain bread
  2. Olive Oil
  3. Really good cheese(I love sharp cheddar)
  4. Hummus (my favorite is Sabra Supremely Spicy)
  5. Caramelized onions(you can buy these as frozen cubes now or make them ahead in the slow cooker)

I put hummus on both insides of the bread and add my cheese and onions in. I warm a small skillet with some olive oil and cook away! I have added thinly sliced apples too. So delicious.

Do you have food allergies? What types of alternatives have you found to your favorite dishes to make them work for you? Let me know.

Overnight Oats Meet Smoothie Bowl

Okay, true confession: I want to be an oatmeal girl. I pin overnight oats recipes and I try them. I search for steel cut oats recipes you make in the in the slow cooker overnight. I add in all kinds of fruits or spices and scour recipes…but I just love smoothies and smoothie bowls. Oatmeal isn’t my thing.

Until now. The other day I saw a recipe on Pinterest for an oat smoothie bowl. The bowl itself was simple (the recipe was more about the homemade granola topping), so I took it, tweaked it, tried it, and LOVED it. It starts with an overnight oat base and is a game changer. Overnight Oats and a smoothie bowl? Yes, please!

So I am sharing my recipe. Feel free to play around with it. And be sure to tell me how it goes if you try it out.

Overnight Oats Green Goodness Smoothie Bowl

Overnight Oats:

  1. 1/3 cup rolled oats 
  2. 1 tablespoon chia seeds
  3. 1/2 teaspoon vanilla 
  4. 1/2 cup coconut milk
  5. Pinch of salt

Combine and let sit overnight.

Smoothie Bowl

  1. Overnight oats mixture 
  2. 1 or 2 frozen bananas
  3. 1 tablespoon peanut butter or nut butter
  4. 1/2 scoop vanilla protein powder (optional. My favorite is Designer Whey Vanilla Almond)
  5. 1/2 cup coconut milk 
  6. Large handful of greens(I used a mixture of spinach and kale)

      Ice as needed, depending on the texture you prefer.

Whirl away and top with fruit, granola, etc. Mine had fresh Rainer cherries and Bear Naked granola. I often make my own granola but haven’t since we moved.
Do you like overnight oats? Share your favorite recipes with me.