We all have choices to make. Maybe we have made some wrong decisions in the past. Maybe we have felt lost and didn’t know where to turn. But remember you can start now and make any change for you. Make a new ending to your life’s story.
“Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
—Carl Bard
Photo by averie woodard on Unsplash
Change. It’s inevitable. Things happen. Circumstances change. We change. Our friends change. Our lives change. Yes, it can be scary, but this year let’s work to embrace change and let’s control our reactions to our changing circumstances.
“Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving, and progressing.”
—Mandy Hale
Photo by Suzanne D. Williams on Unsplash
A friend asked me how My Rock and I stay in shape when we are Never Home. I have written about our substitutions before but I thought I would share a little bit more of what we do when we are home.
I learned from the best trainer, Bill Lawrence, about how to fuel your body with food. What he preaches works for me and my husband. You can try it and tweak it and make it work for you. If you click on my What We Eat link you will find plenty of recipes of food that we eat and love! A nutritious lifestyle is NOT sustainable IF you don’t like the food you are eating. For us, this is what we do and how we eat. We don’t feel like it’s a diet or that it is hard. It’s just about making choices, and we make the best ones we can wherever we are.
Yes, it may take some time for your body to adjust to not eating as much sugar or seasoning with as much salt, but honestly, after you make a conscious effort to eat better, you will find most of your meals taste better!
When we are home, this is what we do. We like to cook together and eat at home. If we do eat out, we try to make the best choices with the options we have. We rarely order deep-fried food, pasta, wings, or pizza. We usually order salmon and a veggie. Or a salad with protein. (I will write more about what we do when we are on the road this month.) But when we are home, we get up in the morning, have a cup of coffee, and head to the gym. We use MCT oil and Premier or Quest liquid protein as our “creamer”. After we workout, we drink our post-workout protein shake immediately which contains collagen, dextrose, protein, and turmeric. My husband also adds creatine, glutamine, and BCAA’s. It is very important to get protein and carbs into your body after a good workout. During workouts, your muscles are broken down. You need the correct foods to build them back up.
We come home and about an hour later we make breakfast. Usually, we have Ezekiel toast with either a little bit of homemade jelly or nut butter and an egg and egg whites. Sometimes I will make a scramble filled with veggies. Sometimes instead of toast, we have sweet potatoes. Sometimes I will make an egg sandwich on a wrap and use a bit of feta cheese. Other times I will make chicken/turkey apple sausage. As Bill told us this meal should contain a high-energy carb and a good protein to replenish your body within two hours after your workout.
We should eat another high-energy carb and protein meal again another hour later but most of the time we start doing projects, and we don’t eat until lunchtime. Here we usually make a salad. I don’t love lettuce so I use the least amount possible of romaine and spinach. Then we add as many veggies as possible…red onion, tomato, carrots, cucumber, and a healthy fat of avocado, flaxseed, and a touch of dressing made from olive oil. We also add protein to it. Most likely leftover fish or chicken from the night before or we will use canned chicken breast or tuna. Many times we will get a rotisserie chicken from Costco. We take the skin off and peel it. Then we have the meat for the week to snack on, make wraps out of, or use on salads. This is also a great snack to pack along for travel.
In the afternoon, many times my Prince will make a fruit smoothie. We use frozen fruit, a cup of water or almond milk, and a scoop of vanilla protein powder. You could also add a handful of spinach here, chia seeds, or a drizzle of honey.
For dinner, we have a protein and a veggie. Our fish is very basic. We love salmon, sea bass, and tuna steak. We spray or rub with olive oil then sprinkle with Nature Seasons. Sometimes we will add a tiny bit of plant-based butter and a little scoop of minced garlic. If we have it in the house we may sprinkle it with parmesan cheese. The same goes for chicken breast or pork chops. A few times a month we will make steaks on the grill with some grilled asparagus. My Valentine has his special recipe for this marinade with olive oil, Worcestershire, and steak seasoning. You will have to bug him for that recipe. Our veggies are very simple as well. Mostly broccoli and cauliflower with olive oil or avocado oil and sprinkled with Nature Seasons. Spread on a baking sheet and back at 400 for 30 minutes. Simple! And they taste amazing!! I love eating the leftovers cold.
If we are hungry at night we will have a cup of nonfat Greek yogurt with a scoop of Podium Peanut Butter Crunch protein powder. Other snacks we keep in the house around include cottage cheese, carrots, cucumbers, and hummus as well as the flavored pistachios. We also have dark chocolate bark thins in case I get a sweet tooth. If you keep chocolate in the house just make sure you don’t overindulge.
So that is our home routine. If you don’t buy it, you can’t eat it. Be conscious when you go to the grocery store and fill your cart with fresh meat and veggies. Stay away from packaged food items. If your weeks are busy then take a day to food prep so you are ready for your week.
Remember, there is always room for improvement. We have been living this lifestyle for over six years. We are constantly trying to tweak it to meet our needs and to make better choices. Fresh fish and meat are better than canned. Fresh fruit is better than frozen. Email me with any questions. I’d love to help you on your health journey!
If you start buying fresh food you will realize you may go to the store more than once a week. And that is ok. Here is what our grocery list looks like each week:
This is what we do at home. There are several recipes out there and books about eating better in this new year! Check out our list of Favorites! Good luck with making better choices in this new year!
It is hard to take the leap of faith and make changes in your life, whether it be in your marriage, your career, your location, or your day-to-day activities. We get so caught up in routine that we don’t think we can change anything. Or we feel we HAVE to do things a certain way. Although it’s hard and it’s scary, you need to search deep within yourself. What do you want and how can you get there? What conversations do you need to have? What actions do you need to take? You have the power to change the direction of your life.
“Never underestimate the power you have to take your life in a new direction.”
―Germany Kent
Photo by Javier Allegue Barros on Unsplash
As we start this new year let us remember we don’t need to stay where we are. If we are unhappy with our present circumstances we just need to change our mindset and figure out a plan to get where we want to be.
Your present circumstances don’t determine where you can go. They merely determine where you start.”
—Nido Qubein
Today is December 31. The last day of the year 2023. It is New Year’s Eve. It is a time of reflection. It is a time of resolutions. Many people want to lose weight, travel, or complete that project they have been putting off. These are all wonderful and it is healthy to set goals and have aspirations. The problem is very, very few of us follow through with our New Year’s Resolutions.
A couple of years ago, my Heart recommended that we do a year in review instead of New Year resolutions as he read in a blog written by Tim Ferris. It was called, ” Forget New Year’s Resolutions and Conduct a ‘Past Year Review’ Instead“. It’s very short so please read. The idea of it is to make two columns. One Negative and one Positive. Then look back on your year one week at a time. He says, “For each week, jot down on the pad any people or activities or commitments that triggered peak positive or negative emotions for that month. Put them in their respective columns.” What was positive? What gave you negative feelings? What went well in 2023? What can you list in the positive column? What accomplishments can you celebrate this year? What activities did you enjoy? What activities gave you anxiety? What trips did you love? What commitments did you wish you didn’t need to make? What people gave you joy? What people left you feeling empty?
As you enter the new year and have completed your year in review Tim suggests you should schedule more of the events that gave you positive feelings. Schedule more time with those “things” or people that gave you joy. On the flip side, work your way out of those activities or people who were on top of your negative leaderboard. Don’t do those “things” that made you miserable. This is a great way to look at the past year whether you are a single or married person. If you are married, please talk about the positives and negatives with your loved one, and move forward to an amazing new year. Discuss how you can work together to squash the negative and invite more of the positive into your life?
“Year’s end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us.”
—Hal Borland
I hope you take the time and choose to do this simple task. Look at your year in review and discover what gave you joy. Then it is up to you to schedule more of those events with the people and events you love. I wish you a safe and Happy New Year’s Eve and a wonderful New Year! Live life to the fullest!
Photo by Annie Spratt on Unsplash
A friend told me I should publish this letter every year so I thought I would share it again for those who missed it the first time or for those who may need to read it again at this time of year. Even though many of us have family or friends who are no longer in our lives for a variety of reasons, I hope we can rejoice and celebrate those who are. Celebrate each other and your relationships whether it’s someone you talk to once a day, once a month or once a year. If they bring joy and light to your world, tell them how much you appreciate them. For those who shed a shadow of darkness on your light, let them go. Live this life that’s meant to be lived this holiday season and the upcoming new year.
The Holidays. We all seem to love them. We have many expectations for them. Some of us have a lot of anxiety for them. Some of us have lost loved ones through the years, and we seem to miss them the most during the holidays. Let us try to rejoice and be happy this holiday season. Let’s honor our lost loved ones by keeping their spirit alive with love and laughter. To try to deal with loss and anxiety I decided to write a letter from above. Imagine this letter being sent to you by your lost loved one.
Dear loved one on Earth,
I know this is a difficult time for you. You want me to be there in person and not just in spirit. You want to hear me laugh and give me a big squeeze. I, too, want that more than anything. But I also want you to understand how much I want you to be happy even though I am gone.
I feel like you are holding yourself back. Maybe you are afraid that you will disappoint me if you are too happy without me down there. Maybe you feel I will be disappointed if you have too much fun. Maybe you are scared that my memory will fade if you enjoy yourself and other people around you. Please know that is the furthest thing from the truth.
The way you can honor me the most is by living your best life!! As you know time on Earth is limited and you never know when your time will be up. I am at peace. I am happy. I am having the best time reuniting with all of our lost loved ones. I am no longer in pain. I am free. I am young. I am waiting for you. You, too, will see when your time comes how wonderful it is here in Heaven.
Please know I have not forgotten about you, and I still hold you tight whenever I get the chance. I am by your side every day. I hold your hand when you are lonely, and I pick you up when you have fallen. I send you signs from Heaven. But I see your struggles, and I know it is my fault you are so sad, and I don’t want you to be sad. I want you to live! I need you to search your soul and find yourself. Who are you now? Who can you become? How can you honor me and my spirit?
Even though it may be hard, please know that I am ok. And now I want you to be ok. I want you to find a companion or partner to make you happy. I want you to find friends where you can laugh and giggle until all hours of the night. I want you to take chances and travel. Go on a wild adventure. And when you think of me, think of me and smile. Don’t feel guilty. Life is meant to be lived and you need to start living again.
So for the upcoming holidays, give yourself grace. You are not alone. I am by your side and I love you. Talk about me, smile about the amazing memories we shared, and start this new year by living your best life… without me.
Love,
Your Loved One in Heaven
Photo by Debby Hudson on Unsplash
Sometimes it’s hard not to give up and say goodbye to family members who make things difficult. It can be very tempting especially if they are toxic. And maybe the relationship needs to change and that’s ok. But family is family. Don’t give up on each other.
“If there’s one thing I’ve learned over the eons, it’s that you can’t give up on your family, no matter how tempting they make it.”
~ Rick Riordan
Photo by Tyler Nix on Unsplash
Autumn is such a beautiful time of year. The vibrant colors on the trees show us how magical nature is. Then it reminds us that you have to let things go. Don’t hold on to grudges. Don’t fixate on the past. Each year show your beautiful colors then let the things go that are holding you back.
“Autumn shows us how beautiful it is to let things go.”
-unknown
Picture of Autumn in Park City downloaded from a Facebook post.
💙 Remembering My Dad 💙
Today, I want to take a moment to honor and celebrate my dad. He would have been 72 years old today. Happy heavenly birthday! Words cannot express how much I love and miss him every day.
My dad was my biggest cheerleader. He was at every sporting event I competed in when he could be. He worked different shifts so sometimes he could only be there for his 30-minute lunch break. But he was there. He taught me the importance of kindness, compassion, and integrity through his own actions. His unwavering support and belief in me gave me the confidence to chase my dreams and overcome any obstacles that came my way.
I cherish the memories we shared, from the simple moments of laughter to camping at Kinzua Dam or boating on Edinboro Lake. He never said too much but the conversations we did have shaped my perspective on life. Whether it was playing catch in the backyard, shooting hoops out the back door, or teaching me to drive a stick shift, his presence always brought comfort and reassurance.
His love was unconditional, and he never hesitated to put his family’s needs before his own. He worked tirelessly to provide for us, sacrificing his own desires to ensure we had everything we needed. Even during his nine-year battle with lung cancer, he continued to drive hours to and from work. He never showed us that he was in any pain or uncomfortable in any way. His strength was beyond measure. His selflessness and dedication continue to inspire me to be a better person every day.
Losing my dad was undoubtedly one of the most challenging experiences I’ve ever faced. But even in his absence, his spirit lives on within me. I carry his values, his wisdom, and his love in my heart, and I strive to make him proud in everything I do.
Today, I encourage you all to take a moment to appreciate the special bond you share with your own fathers. Let them know how much they mean to you, for time is fleeting, and we never know what tomorrow may bring. If you have lost your father I hope you see signs from Heaven that he may be sending you every day.
Dad, I hope you can feel the love and gratitude that surrounds you. I hope the family gets together up there for a great heavenly birthday dinner. Tell everyone hello. Thank you for being my hero. You will forever hold a special place in my heart. I miss you more than words can express, but I find peace in knowing that your love will forever be with me.