I’m notorious for skipping breakfast but feeling guilty about it later. I was stressing about what to eat and forgot to eat. Then I realized, i need a simple no-fail solution. Here’s my breakfast solution, and yes they’re all oatmeal.
- When I’m running late I’ll have a Bob’s Red Mill instant oatmeal in a cup. $1.59
- If I feel like meal prepping I’ll do a couple of oatmeal in a jar with apricots, dates, nuts and other dried fruits. $0.75
- Sometimes I’ll splurge and get a fresh blueberry oatmeal from Starbucks. $3.75
The bottom line is to create healthy habits. Stick to a simple no fail breakfast menu and vary your options. You’ll prevent boredom and promote balance. (Ex: different types of oatmeal.)
The number one reason I enjoy oatmeal is because of its fiber content. After all fiber scrubs the colon and we all want our colon to be clean. (Right) There’s other benefits but being fibrous is a highlight.
I’m focusing on breakfast because our country, USA, has a backward view of a 1st meal. If you think about it, everything we consume has a lot of sugar or even worse… fake sugar.
- Muffin = Cupcake
- Pancake = Cake
- Cereal = Similar to “Sprinkles” on a Cake
- Instant Cocoa = Milk Chocolate
- Chocolate Milk = Creamy Milk Chocolate
Prevent boredom and promote balance.By Ho’omālamalama
The goal is to hack-away at what doesn’t work and find what does. Because a hack isn’t just a shortcut, it’s also a better way of doing something. The best way to adapt *clean eating habits is to update one meal per week, then one week of meals. My hack was breakfast. What’s yours?
*Clean Eating (my definition): non-GMO, low to zero sugar, no preservatives or additives.
Now this discipline does not include cheat-days 🙂
Cooking with co-workers.
We’ll I didn’t cook, this time, but I had the opportunity to taste it! Pickles and energy bites came from Carl’s class at the high school.
Elderberry oxymel made with elderberries, herbs, honey and apple cider vinegar. It’s a delicious tonic that my friend, Davina, has perfected over time.
I enjoy eating Red Vines licorice but not all the additives and preservatives. Luckily there’s an alternative and it’s called Classic Red.
Just don’t eat the whole bag in one sitting. Check the bag for recommended daily servings per person. However if you’re like me that won’t work. So I typically share it and take a few pieces.
Oh, and it’s vegan.
When covid19 shut down the school I started online fitness for teachers. It was amazing and inspirational. The best part is that we still workout. In fact March 13th will mark our one year anniversary. Here’s this months schedule:
More stargazing! Please.
Stargazing was cool and families, lovers and people with pets would take to the streets at night to look up. It was a healthy past time that didn’t feel like a workout. (Why?) Because it benefited the mind, body and soul.
It allows you to gain new perspective, looking at the same passageway under a different light. Opening up your mind and tapping into wonderment.
Conditioning through curiosity. You’re wondering, “What’s around the corner?” Then you look up to see a beautiful night sky approaching and take a deep breath. Brain cells are being intrigued and inspired, this is something you will never experience on a treadmill.
With all the benefits of clean oxygen and a beautiful view your soul can drink from this positive experience. Allowing mindfulness and acceptance to regenerate the deepest regions of your being. Uplifting the soul.
Include the ‘Ohana
- Allow them to choose where you’ll walk.
- Choose well lit, community spaces.
- Bring flashlights and pets. (Make it fun.)
- If you have time, pause and bring out a sketchbook.
- Don’t look at your watch, look at their faces.
You can never take back time-spent so use it wisely. Stop regretting and start living your best life!
- Schedule a day to stargaze and walk at night.
- Level up by alternating a brisk walk into a stroll. For example: jog to the light pole and then walk to the next one.
- Model the need for fitness during times of stress. Help your family adapt healthy habits because movement is a wonderful way to cope with stress. (My opinion isn’t medical advice, always consult your doctor.)
Sky’s the limit.
Looking up is the perfect reminder to our daily hustle, it connects us to the beauty around us.
Stargazing helps us live in the NOW. Stay connected and join our newsletter where we share the occasional printable and more.
Helping Others Heals
Below is a blogpost from another blogger because I wanted to share her special words.
I see shadows fly by I see figures at night I see angels up high I see demons keep tryin I see you still cryin I see them still lyin Keep moving. …Focus on Fear or Focus on the Fight.
Getting people to help.
The truth is that there’s helpers all around but they’re waiting for someone to ask.
After reading the blogpost above I knew that I had to share it. The world around me is going through so many changes and transformations and a part of me wants to curl up and go back to bed.
However that didn’t happen. Instead I started to listen and hear the needs of others. Which motivated me and I wondered, “Who can help me, help others?”
I’m re-sharing a poem above…
It was written on another blog and it flows with how I’m feeling. You see my small community had four funerals in one week. The pain and silence is dangerous and unbearable.
Recently a few of my coworkers from the Culture Team focused on helping one family with four teens. We tasked ourselves to make gift baskets for them and send them virtual hugs.
Fighting for PEACE
That might sound like an oxymoron but peace of mind, body and soul isn’t free. We have to fight to protect our sanity, way of life and most of all our COMMUNITY.
We armed ourselves with cuddly blankets and sweet treats with the hope of meeting their basic needs.
Don’t give up on your fellow human being(s), we’re all in this together. See you on the next blogpost or checkout my holistic Insta.
Movement, Art and Love – are super beneficial for raising healthy children. Depression in our youth is at an all time high. We need to give them tools for success.
I made a quick video about some art supplies I use.
I’ll be the 1st to confess that I live for cheat days! But even when I’m cheating I try to keep it non-GMO, organic, kosher, locally grown or homemade.
From my coconut water to hot dogs I try to keep it clean. Clean eating is basically everything I mention earlier. In fact buying your greens from a local grower is typically the better choice.
- Most family farms don’t use pesticides.
- They often can’t afford the “organic” label fees.
- So they don’t charge organic prices.
- Their produce has a small carbon footprint.
- You’re supporting your community.
When to shop.
Buying organic isn’t expensive IF you know when and where to shop.
- Costco has organic whole chicken which can create several dishes. You can also grab quinoa, hemp hearts, chia seeds and organic bison. (You don’t need a lot of protein but you do need more plant fiber.)
- Fred Myers/ Kroger has an entire section of organic meats that have a regular expiration date. I typically wait for a sale and scoop up a bunch then freeze them. They also have my favorite coconut water, organic squashes and bananas.
- Greens – You can join a local co-op or produce box membership for a community farm. They have the best eggs and their greens are tasty. (A good egg should have a high yolk and vibrant coloring.) Also check WholeFoods on Amazon.
- Cash & Carry is a shop that sells to businesses and they specialize in offering Bob’s Red Mill grains and gluten free products.
- Costco Business doesn’t have the famous $1.50 hotdog combo but it does have bulk garbanzo beans, organic pho noodle bowls and raw honey.
Even when I’m blowing the bank I’m still observing some form of clean eating.
For example I showed my teens how to make lasagna and we went all out!
I enjoyed every single calorie and I’d do it again!
We made several pans because we invited our Ohana over for dunch (dinner + lunch). My brother couldn’t make it so he got a pan for his house.
You’re suppose to let it sit but that didn’t happen. We watched the layers of mozzarella and Tillamook cheese ooze down the side like lava.
It was glorious.
In Hawaiian we say…
Piha ka ‘opu
Full/content is the stomach.
So far my children and I have been sticking to our 4x’s or more fitness schedule. I haven’t opened my livestream sessions yet but it’s coming.
We’ve been enjoying the outdoors.
No resolution, No problem
I decided to be selfish in January
As we celebrated the dawn of a new year I wasn’t trying to make a resolution, start an eating program or pressure myself into a ridiculous workout regiment.
I just wanted to enjoy the new year and step away from the previous one. What I chose to do was…
- No live-streaming in my private Facebook group.
- No online fitness.
- No hula sessions.
All I did was meditate, practice hot yoga four times a week and explored new recipes. I felt like I had to work on me and ground myself.
Be more YOU
I suggest that you take time to ground yourself and reconnect to your beautiful soul. It doesn’t make sense to draw water from an empty well and we all should have learned some important life lessons from 2020.
Covid19, elections and civil unrest contributed to an emotional roller coaster ride. Depression, oppression and worry knocked us off our feet. The last one standing were people who developed a strong sense of self-worth.
Which is why I decided to be selfish and work on being me in January. However, in February I’m launching a new fitness program that involves helping families develop a holistic lifestyle. Woohoo!!!
I did a first…
I bought my first microwave oven… seriously! Yes it’s a staple in North American culture but it’s one of the things I’ve rejected. I don’t really need it to cook for me and I don’t like microwave popcorn. Although I do luv kettle corn, yikes!
I bought it for two reasons. It’s great for melting products to make my salves and my husband has to heat up his meals. (I’ve been meal prepping for him and he’s been eating it cold.)
I figured that owning one doesn’t have to be an eyesore. So I actually found something that looked cute. Who knew that a microwave could be this stylish? I’m happy with it.
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Don’t YUCK my YUM
I didn’t create the title, it was something a friend of mine shared. You see my business is in the wellness and fitness realm but from 8am – 4pm I’m an educator at a local school. My department is in cultural education specifically Native American’s of the Pacific Northwest.
Since returning I purposed to incorporate holistic lifestyle and social emotional well-being through traditional teachings. The best part is that I’m not alone.
Nettle is part of the traditional foods of the PNW and is high in vitamins and minerals. There’s an old teaching that if you eat the food from your region it will give you what is needed for that climate.
My goal is
To share wellness through holistic teachings just like that old saying, “You are what you eat.” If I can help one student embrace plants like nettles then I’ve succeeded.
I’ve noticed how the students have visibly suffered health wise during covid19. Lack of motivation, not playing outdoors with friends, instant breakfast and lunches are the perfect storm for obesity and learning difficulties connected to nutrient deficiencies.
Is to host virtual cooking sessions where we incorporate traditional foods of the PNW tribes with other local products.
Is recognizing that what we consume is just as important as a workout… probably more so. Food should grown in good soil or roam in an organic environment, not processed in a lab. (Labs create a majority of our food supply, yikes.)
I’m not hating on labs, they serve a purpose. Which is to supply a large quantity of people at an affordable price. However if more people read labels and shopped accordingly it would force our food source to reconsider how they grow and feed us.
Here’s previous post I made titled…
If I workout do I need to eat healthy?
Join my newsletter and I’ll see you on the other side.
PEACE In The Journey, Ho’omālamalama
Ceremony of the Soul
I usually spend winter solstice reflecting and once the New Years bell rings I’m refocusing. I’ll ask myself…
- What do I want to create?
- What do I want to be known for?
- How do I want to SHOW UP in this new year?
- How will I improve?
- Why is this important to me?
December in the PNW is a combination of chill and rain, lots of rain. I’ve grown accustomed to the clouds and learned to stick to my plans regardless of the liquid sunshine. On this particular day the sun made it through. Which is perfect because every year during winter solstice we join the Nisqually Tribe to welcome the change. [Scroll down and watch part of the ceremony.]
A time just before great change, for example summer solstice is the longest day in the northern hemisphere signifying abundance, harvest and beauty. Meanwhile winter solstice is the catalyst to regeneration, self-reflection and rejuvenation. It’s also the shortest day of the year.
Our inner being understands solstice and change which is why we look at the new year as a chance to regenerate and start over. We’re wired to do this.
Good things come to those who pay attention to their inner voice. If you remove the distractions, blinking lights and phone chimes to focus on…
What do you desire in the new year?
What do you need to make it happen?
When will you start?
Healthy body comes from a healthy mind.
Start by taking time to nurture and listen to the cravings of your soul. Then make a food and fitness plan for the coming year. Don’t spend a dime on workout equipment or nutritional products until you answer the questions I posted above.
Commit to a plan once you’ve
- Completed a self-reflection session. (Basically answer the questions above.)
- Designate time towards intentional movement.
- Assign someone to be your accountability partner.
Above all keep your word! Do not break the promise you make to yourself. Whatever you choose to do in the near future be consistent to show-up for yourself, even when the going gets tough and you want to give up.
Hau’oli Makahiki Hou to all of you beautiful MANA Wahine out there! Just keep moving.
Supercharge Your Body With Tea
Weather’s changing and we should all drink more tea 🍵. My goal of this post is to convince one person to invest in quality, preferably loose leaf, tea.
Before I share my list of benefits, know that I view tea in two categories: physical health and emotion health.
The herbs benefit your digestive system, improves circulation and boost your immune system. In many holistic homes you’ll find a tea cabinet dedicated to wellness.
Tea is a ritual unto itself causing you to pause. Within a stressful environment tea-time offers a unique opportunity to create a ritualistic experience of relaxation.
POINTS IF INTEREST
The term, “You get what you pay for” applies to teas. So keep that in mind when shopping for your tea stash. Speaking of stash I had the opportunity of visiting Steven Smith Tea in Portland, Oregon. My friend Jackie took my sister and I for a special excursion. He created several tea brands including TAZO which was purchased by STARBUCKS.
Imagine walking into the Mecca of tea shops. The variety, blends and presentation was elevating to my senses. It was lovely.
INVEST IN THINGS THAT INVEST IN YOU
Their main building houses both a distribution center and tasting spaces. I was excited to try their Matcha & Ginger Latte which had an energetic taste. Matcha is known to improve attention, memory and reaction time. It’s caffeine and L-theanine, can improve brain function.
Then I tried a Masala Chai which contains an impressive collection of spices such as ginger, cardamom, cinnamon, cloves, and black pepper. Many are used in Ayurveda treatments for digestive issues. I asked for hemp milk and it was delicious. (As I reflect on the drink it might have been almond milk. Lol)
However the winner of the best-in-show category belongs to their Chocolate Enfleurage Flight purchased by my sister. It’s a pairing of three blends and matching chocolates. A fit-foodies paradise!
The basic truth is that organic teas have so many health benefits. You can find them at your local grocers or online.
TEAS ARE PERFECT FOR
- JOINT RECOVERY
- ENERGY BOOST
- CLARITY BOOST
- HEALTHY GUT
This is my work station while I enjoy my tea and schedule my classes. If you’re ever in Portland I suggest you visit Smith Teas and enjoy the flavors, here’s their menu.
If you’re near the Olympia, Washington I’m co-teaching a fundraiser September 29, 2019 Join the events list here. PEACE Be The Journey