Here are my 2023 Goals and the progress I have made. A few of these goals will carry over into 2024.  It's been a pretty good year despite the diagnoses of Cervicogenic Headaches/Degenerative Neck Issues. 

PERSONAL/CAREER/MENTAL GOALS

The overall goal is to complete 15 credit hours for my NYS Aspire account (teaching credits).

Short term goal 1: complete 3 on site trainings by April. I have completed 1 training (Lockdown Drill review training) on site.  I completed 2 more trainings in the month of March and 1 in May and retired in June so this goal is complete!!

Short term goal 2: complete 2 online courses via the NYS OCFS website:  This goal is met!!  I have completed 3!  (Abusive Head Trauma/Shaken Baby Syndrome; Adverse Childhood Experiences aka ACEs; Mandated Reporter Training to Identify Neglect and Abuse). This was completed by the end of January!

Short term goal 3: participate in all agency staff meetings January thru August: I attended every single staff meeting from February through June (minus the one that was cancelled in January due to a snow day).  This goal is complete!

Short term goal 4: upload all certificates to Aspire by the end of Summer School (I have already uploaded all of the ones I have completed/earned). This goal was completed by me the week before I retired.  I still have a teaching account with the state that will be shut down as of December 31st!!  Thanks  to retirement and not needing to renew my permanent certification!!

Overall Goal Two:  Spend less time on social media

Short term goal 1: Turn off my phone after 8 pm.  I have focus turned on now from 8 pm until 8 am so this goal is met.

Short term goal 2: no Facebook or Insta before work or after dinner.  This goal is ongoing. 

Short term goal 3: read 2 non-fiction books by June:  I am almost done with 1 and I have started a 2nd one! This goal was met!

Short term goal 4: write letters to far away friends and family twice this year: I have written one letter this month:  to my friend Diane who lives out in central NY.  I have sent out 3 cards via snail mail to people in February.  A birthday card to a far away in March.  I sent out 4 Easter cards to family.  I mailed two letters to far away friends and sent out 4 birthday cards in September and 1 in October. This goal is met!

Short term goal 5: practice piano 3x a week after work. Since I retired in June, I have joined with an ex teaching colleague for 4 handed piano pieces and we practice monthly together at her home. I'm practicing alone (my part) 3x a week during the mornings or afternoons before Dave gets home from work.   This goal is met and will be on going. 

SPIRITUAL GOALS

Overall Goal: Pray more and discuss spiritual matters more with family and friends 

Short term goal 1: Read and study 1 major prophet of the OT and discuss with Dave:  I am currently studying the book of Isaiah.  I have shared some insights with Dave and wrote a blog post summarizing the first 5 chapters. This goal was met this past Spring. 

Short term goal 2: read through Psalms.  I am currently reading  through the Psalms and began with Psalm 30. This goal is not met yet....I am currently focusing on Psalm 119 and have completed 30-44 and 1-5. 

Short term goal 3: read and study the book of Galatians in the NT.  I have just (November 4) started this goal!

Short term goal 4: begin a new woman's small group This goal was met in early September!  I started a new group in May and we met weekly from May-Sept with 3 weeks off (one in June, July and August) for vacations. 

Short term goal 5: have a set time for prayer and meditation each morning or afternoon.  I am doing this (meditation) in the morning.  I also pray every morning, evening and sometimes while driving. this goal is on-going. 

Short term goal 6: Engage in one online Bible study:  this goal is met!  I participated in one led by my cousin Trisha about the Fruit of the Spirit. 

EMOTIONAL/RELATIONAL GOALS

Overall Goal:  continue to establish and maintain friendships and family ties

Short term goal 1: set up coffee dates with younger daughter: This is on-going.  We had our first month one about 3 weeks ago when we had a lunch date at a fave vegan cafe. Month 1 date is complete! This goal is on going.  Claire and I meet monthly and it's so much fun.  She also comes over for dinner each week. 

Short term goal 2: set up dinner dates with oldest daughter: We have had two this month!  one at her apartment and one at our home. This goal is on-going for the year. (Courtney had dinner with us twice in September, and twice in October). 

Short term goal 3: continue to have at least 1 date night per month with Dave : this month (February)  we had 2 dinner dates (Indian restaurant; local fave diner) and 2 in-home movie date nights.  This goal is on-going all year. (In the month of September we had 3 date nights and in October we took a romantic get away to the mountains for 4 days).  We also had a dinner date the end of October. 

Short term goal 4: set up coffee/breakfast dates with close friends:  I had one breakfast date this month with my friend Cindy R. This goal is on-going. I'd like to have at least 3 more by June. This goal is met!!  I had a breakfast date with a friend in April, a coffee date with another friend in July and a breakfast date with a different friend in July). 

Short term goal 5: continue to meet with prayer partner/spiritual mentor every 2 months:  I have not done this yet except over the phone with my prayer partner Monica. (As of February)>  Next month we plan on getting together in person for brunch and prayer. I did pray with my close friend Diane over the phone this month.  This goal is on going. UPDATE:  as of November 4: Monica and I meet every 6 weeks for either brunch, lunch or prayer.  We also pray over the phone together every few weeks or as needed.  I check in with my other spiritual mentor every week or so while at church. This goal is met. 

Short term goal 6: host 4 game nights/dinner nights by end of calendar year:  We have plans to have a young couple over for Sunday dinner next month but this is just in the planning stages. This goal will continue to move forward. This goal has not been met yet. We had to cancel our dinner plans in February with one church couple due to Covid and we have yet to get together with our friends Darlene and Bob or the young couple Scot and Hannah.  This goal will carry over to the new year 2024. 

PHYSICAL GOALS

Overall goal: make treatment plan for back/neck/head pain

Short term goal 1: meet with neurologist:  This will happen on April 4th! This goal was met. He's a pill pusher and not helpful at all. Might or might not go to the 2nd follow up in January 2024. 

Short term goal 2: continue meeting with Chiropractor: this is on-going and pain is decreasing!!

Short term goal 3: follow the stretching/yoga routines daily: this is being met daily!

Short term goal 4: follow the fitness ball routine daily: this goal is being met daily!

Overall goal: continue to be physically active within the proper boundaries and lose some weight. 

Note: my primary and ob/gyn do not want me to lose weight.  they say i am fine as is. I would personally like to lose about 8 lbs. 

Short term goal 1: plan more deep woods hikes in the eastern/High Peaks regions of the ADK: this will be starting come Spring as is weather dependent. This goal is met!!  It will be on going in Spring 2024 as well!

Short term goal 2: hike on 2 new trails in Vermont: this will happen  beginning in Spring  This goal is met!!  Dave and I had a 4 day vacation in Vermont and hiked FOUR new to us trails/mountains in Stowe Vermont in June. 

Short term goal 3: power walk 5x a week outdoors; walk with Dave 2x a week.  This goal is on-going.  I am averaging 3x a week this winter outdoors for a true brisk/fast power walk.  Currently (this week and next ) I am to not swing my arms...just brisk walk.....UPDATE:  Beginning in July, I was able to power walk every day of the week or 5 days a week  depending on the week/vacations, etc. I am no longer allowed to swing my arms as I power walk due to the upper spine issues. This goal will carry over into the new 2024 year as I desire to power walk every day. 

Short term goal 4: continue to take phytosterols for lowering cholesterol levels naturally.  This is met and is  done daily.

Short term goal 5: continue to follow a plant-based diet.  We are eating more plant based foods and this is on-going.  I'd like to cut out 1 day of chicken and replace it with something plant-based.  This goal is met and is on going.  We now eat plant based protein 3x a week!

Short term goal 6: learn 2 new plant based recipes by June ....not met yet.....UPDATE:  As of September I have made 3 new to us plant based recipes:  Stuffed Peppers using Impossible "beef"; Butternut Squash Autumn Salad; homemade vegan Chocolate Peanut Butter cups. This goal is met. 

Short term goal 7: hike 2 mountains by July (waiting for spring!) UPDATE:  We hiked a mountain in May (Moxham Mountain) with 3 church friends; we climbed the highest mountain in Vermont in June. This goal was met!

Short term goal 8: bike 2-3 times a week this sp
ring:  not met yet but looking forward to this! UPDATE:  In June, I rode my bike only 2 times!  In July I only rode my bike once.  In August I rode once. In September and October: no. I'm going to make it a point to ride my bike more come Spring 2024. 

I think I've done fairly well on most of these personal goals. 

Did you have goals for 2023?? How  are you doing with those? 

I neglected to put my overall Reading Goal on here:  I had a goal via Goodreads, to read 45 books by the end of December. I am on Book number 47!!

PREPPING FOR AUTUMN DAY HIKE

 

trail to Dunkley Falls
Wevertown
central Adirodacks
Autumn 2018

I've had so many friends ask me how to prep for an autumn hike that I finally decided to just do a post about it since it's easier to send this info vs texting everyone who has asked me for tips. 

Look at the photo above.  It was a beautiful Autumn day.  Look at the trail.....hard to see it, right, due to all the leaves? and there were no blazes on this trail.  Just the sound of the falls luring us onward.  Thankfully I had my hiking pole with me because little did we know there was a steep downward section and personally I could not even get close to the falls. I could just glimpse them.  

However, that was an unusual hike.  The one I'm leading on Saturday is much more direct and clearly marked. In fact, my favorite time to hike the Tenant Creek Falls trail is in the mid-late Autumn season. No bugs, no sweat, no hordes of people/children. 

If you're hiking in mid-Autumn (which it currently is)  for more than a mile in the woods, specifically the mountains, you want to be prepared. Even if you're just going for a quick mile jaunt, you'll want some of these items.  

First:  PACK YOUR BACKPACK THE NIGHT BEFORE.  WHY?  So you aren't scrambling at the last minute in the morning, when you'd rather be drinking your coffee and stretching out your legs. SHOWER the night before and please avoid scented perfumes, lotions, body sprays (they do attract wildlife.....er....bears in particular.....and they're not fully hibernated yet).  I have never had issues with an actual bear on a trail I've hiked and I've been hiking since I was a child. However, I've seen plenty of bear scat on trails which means they've  come that way at some point! The cool thing about hiking with a group: noisy...the bears will stay away.  

What to include in the backpack:

• extra hiking socks
• lunch
• water (I tend to bring 2 bottles for hikes that are between 4-8 miles long)
• gloves
• first aid kit (unless leader says there will be one with her/him)
• hiking rainwear (I like the LLBean brand windbreaker that folds into a ball...it's not super great but it's lightweight and will at least keep you somewhat protected).
• biodegradable tissue
• lip balm
• sunscreen if hiking to a bare summit and predictions are for sunshine

Second:  SET OUT YOUR HIKING CLOTHES THE NIGHT BEFORE!  Why?? Same reason as above!

I can't begin to tell you what to wear other than to avoid  denim of all kinds; avoid cotton; avoid sweater sets; avoid  any kind of footwear other than hiking boots/high top sneakers with a gripping sole.  I can tell you what I typically wear on a flat hike in the woods during the mid-Autumn:

• Wick away hiking shirt, long sleeved if temps are going to be below 55. 
• Top layer wick away top: I like the semi quilted type ones that have a 3/4 zipper and comes up like a turtleneck
• Hiking leggings with a cellphone pocket OR polyester/cotton/wick away blend trekking pants (similar to cargo pants)
• Thick winter hiking socks
• hiking boots
• Orange or Fluorescent  color hat 
• Wool/Flannel shirt as a "Coat" or quilted vest
• Whistle
• fitbit
• my "good luck" dragonfly earrings or bracelet (it's a thing with me!!)
• fingerless gloves

TIPS:  I typically don't drive with all the layers on.  It gets hot. I bring the outer layer as a "just in case".  Keep in mind, the mountains are typically anywhere between 5-15 degrees colder than the city/suburbs. Also, please avoid packing your wallet into your backpack.  Keep it in a purse along with your house keys. If you're not driving to the trailhead you can keep your car keys in the purse too. The leader typically locks all purses into the trunks of the cars going to the trailhead. 

Other tips:

Leave the itinerary with your spouse/significant other/or another relative or friend.  This way they know when to expect you back. 

As a leader or even when I'm solo hiking, I always leave a note on the windshield stating my destination and plan for time being back at car. That way if a ranger comes along and sees I'm not out of the woods and it's getting past the time I expected to be out, he/she will be on the alert. 

You can find the name and phone number for the various rangers on the NYS DEC website.  There are different rangers for different regions of the ADKs and Catskills. Typically the leader might have that info.  Not all leaders bother with this. I only have the number of one ranger in my phone, personally, but my husband always knows my plan. 

When there is a trail register, use it!!  If you're part of a group, the leader will check everyone in.  This means, name of leader, number of people in group, destination and date. 

I like keeping my hiking boots in the trunk to put on once I'm at the trailhead because I like my feet in regular shoes to drive.  I also keep foot spray in the trunk and wet wipes.  

Wear what is comfortable for you (think aerobic fitness clothing) and think layers!!  Think about the temperature and know that once you're in the woods, it tends to be warmer than in open spots or mountain summits. 

2022 Goals Check-Up #3

 

Well, I missed posting my update in May so now that's it's July, here is how I'm doing with my 2022 goals for the calendar year. For those of you who know me, you know I don't make New Year's resolutions.  I choose goals to work on in each developmental area.  Maybe it's the Special Education teacher in me :) This Spring, from the  first week of April until just this morning, I woke up each day with congestion (that nothing took away typically) and a severe sinus headache.  May was the worst.  Today was the FIRST day since April that I woke up feeling normal.  Praise be to God.  I won't go into what this was at that will be a later post.  But the point is, I wasn't up to doing much all spring.  I had to force myself to get to the classroom to  teach.  The commute isn't all that long but it was often tortuous with pounding pain.  Same in the classroom with those special prek'ers. Let's just say things are changing and I am most thankful.  I can begin to do the things I love again without being in pain. 

UPDATE as of JULY 18

PHYSICAL/HEALTH GOALS

Overall Goal:  Hike in the High Peaks and Eastern Regions of the ADKS

(I tend to stick to the southern or central regions as they are more known to me)

• Hike 2 mountains in the High Peaks Region :  I have hiked no mountains yet this year in the high peaks region.  That should change come my vacation in August. 
• Hike 3 trails/mountains in the Eastern Region (all new-to-me):  I have hiked a new to me mountain (Cook Mt) in late April with my friend Darlene.  It's in Ticonderoga which is a small town in the eastern ADKs. I have also hiked up Swede Mt a small mountain in the town of Hague, near Brant Lake and Lake George in the eastern region.  I did this 2 weeks ago by my self. I have almost met this goal!
• Find 4 waterfalls that I haven't seen yet, listed in the 50 Falls Challenge for the high peaks region   During my April break I found/hiked to 4 waterfalls (Anderson, Alice, Rainbow, and Wadhams Falls on April 16th) in the high peaks/northern region so this goal is met!!
• Plan 4-6 hiking events with the Fitness Friends group I have planned a hiking event in Vermont that one other friend did with me; I planned a waterfalls hike that 1 person signed up for; I planned a pond hike in May that 3 of us did; and I planned a mountain hike that just I did although 2 friends cancelled at the last minute. I have one other event planned for early August. 

Overall Goal:  Lower my Total Cholesterol Naturally

• power walk 5 days a week with at least 2 being outdoors in nature I am currently up to 4 days a week consistently and sometimes it's been 5.  Once I'm on vacation, I will walk daily. 
• limit cheese intake to once a week I am limiting my cheese intake.  This goal is met!
• continue to supplement with phytosterols/check with doc at next physical yes, I take them each evening with dinner and sometimes in the morning if I'm eating eggs or a protein that isn't plant based
• complete my blood work by May. This goal is met!!  My numbers were all good! (just my platelets were slightly elevated due to the sinus inflammation). 
• add a weights routine twice a week nope...My neck was acting up so I had to put this on hold. Now I'm doing much better so hope to begin this on Thursday. My goal is to do light weights on Tues/Thur/Sat
• drink 58 oz of water a day (yes i'm doing this almost every day)
• fitness ball routine 4x per week before bed (this is now something I do as needed as per chiropractor's instructions). This goal is met!
• continue to cook/prepare plant based meals 5x per week YES this goal is met!

SPIRITUAL GOALS

Overall Goal: to fully study Scripture on a deeper level/discuss with husband

• Read 2 Major prophets/study from the Old Testament I am done with studying the book of Ezekiel and this fall I hope to fully study Isaiah.  this goal is partially met!
• Read through Psalms (I am currently about halfway through Psalms).
• Study the book of John This goal is met! We wrapped this up in early June.
• Prayer time with husband once a week This goal is met!
• Continue to lead book group until June This goal is met and we are on Summer break from book group.

PERSONAL/CAREER/MENTAL GOALS

Overall Goal:  get 15 credit hours in to NYS Aspire by November

• Complete Children's Lit course by end of January (This is completed but NYS isn't sure if they will accept the credits as it wasn't a fully accredited online course; it is loaded to Aspire though and I will find out in June if it was accepted).  UPDATE: NYS didn't accept this course for Aspire but I still enjoyed taking it. 
• Complete one nature based course by September (this class has been  cancelled due to covid issues)
• Participate in 3 special education workshops/early childhood classes This goal is partially met.  I participated in 2 so far this calendar year. Our next one is not until September. 

Overall Goal:  play piano more consistently

• work on the Haydn Sonata 2 x per week I need to continue working on finding time to do this. 
• spend some time on worship music/playing/singing hymns once a week This goal is met!

Overall Goal:  spend less time on social media

• read at least 40 books in 2022 including books of the Bible (I have read 21  books since January 1st and am currently in the middle of one. 2 have been non-fiction and I am halfway through a 3rd non fiction. This goal is about half met!
• start cleaning out the basement/donate/recycle old electronics This is completed!! 

EMOTIONAL/RELATIONAL GOALS

Overall Goal: continue to establish and maintain close friendships/family ties

• Have friends/family over for food/game nights (it's been over 5 years since we've done this!) This goal has not been met yet. 
• Have one date night twice a month with Dave This goal is being met! and we had a mini-vacation of 3 nights away in the Finger Lakes for our anniversary 3 weeks ago. 
• Have mother-daughter date with both girls once a month (Courtney and I had TWO this past winter and Claire and I had one.  This will continue)
• Continue to meet for coffee/lunch/walks with close friends once a month (yes, this has been happening!  My friend Darlene and I have been meeting to walk and my sister Hope and I met for breakfast a few weeks ago.  I also met my friend Diane for coffee and lunch a few weeks ago). This goal continues. 
• Meet with my spiritual mentor every 8 weeks for prayer. (Monica and I prayed over the phone in Feb and in early March we touched base via phone.)  This goal has been met!  I  got together with my friend M for lunch over spring break in April.  And for the first time in 2 years, I had dinner with my counselor-friend-mentor Cheryl S in April. M and I prayed together this weekend.  Our friendship and prayer time continues bi-monthly. 

Summary: Many of my goals for 2022 are being met or have already been met!  I feel pretty positive moving forward into the last half of this calendar year with many good hikes planned and some time with family and friends. 

Do you have yearly goals?  How are you doing with yours?

WINTER WALKING TIPS

 Everyone who knows me well, knows I've been a hiker and a fitness walker most of my life.  Hiking began for me as a young child when my family had a camp in the southern Adirondacks. Dad made trails on our property and taught us many things about lean-tos, trail blazes, wildlife, etc.  He even made me and my sisters a little lean-to where we used to play with our dolls.

Fast forward to life in the suburbs, a husband, 2 daughters, a pop-up camper, bikes,  kayaks, and tons of hiking gear/'camping gear and that's basically all we did from 1990-2008.  Every other weekend, some summers, found us camping and hiking up some mountain or to some deep woods remote pond. We've camped in the Adirondacks, the Berkshires, Cape Cod, Vermont, Maine, and NH.  My girls didn't go to Disney World...nope...we're actually kind of proud of that...instead they learned how to navigate an Adirondack trail, they learned some Shaker history from hiking in the Berkshires, and they learned how to read blazes and wildlife scat. They learned to kayak and swim well both in mountain lakes and in the Atlantic Ocean.  They've hiked all through 3 major National Parks and many historical sites. 

Now that I'm practically an empty nester with a husband who no longer wants to hike all that much except when we're on vacation at the cottage in Long Lake, I fitness walk local nature preserves (or my neighborhood if time doesn't allow for driving) and I hike in the mountains with other hiker friends or other women who want to walk for fitness.  Recently someone asked me what's the difference between fitness walking and hiking.  Well, there's quite a bit of difference!  I don't tend to hike much in the winter months...it requires special clothing, special backpacks, extra supplies (which my back just cannot handle due to the weight of the pack and my degenerative disc disease) and a willingness to travel on snow covered roads that my little Honda just cannot handle.  So I tend to fitness walk some local flat trails.  I've hiked a couple of times in the winter/very early spring up mountains and I'm not a fan......I just cannot stand all the layers I need, all the bulk, all the extra food, etc. 

So today, I am going to define "fitness walking" vs "hiking". 

Fitness walking is also known as "Power Walking".  It is where you walk faster than you normally would. Breathing, muscles and endurance all come into play when you power walk. Usually it is for a short distance (less than 3 miles typically) "Fitness walking requires conscience action at a fast pace". This improves your cardiovascular system, strengthens your heart, controls weight,  and reduces stress.  All of these are well known factors when it comes to power walking.

Hiking = long distance walking, usually for pleasure, in the woods or up a mountain in rural and wilderness areas.  Typically this is for more than 3 miles. Hiking for several days in one trip is known as backpacking. Hiking in the mountains may also involve climbing up and over rocks, (this is known as scrambles), fording rivers and streams, sudden changes in weather patterns, and always involves special gear and clothing.

 Some people like to fitness walk not on paved paths, but on wooded or wetland trails (like in nature preserves).  I am one of those people.  I have recently formed a group of friends who are interested in fitness walking. If they walk with me, they most likely will be on a wooded path.

For that, you do need some special gear.   For regular power walking, you only need a good pair of sneakers (made for walking), some wick away socks, a wick away tee shirt or long-sleeved tee depending on the season, a light jacket, and some capri yoga pants/yoga shorts, or regular length yoga pants.  Walking in denim isn't recommended as when you sweat, you will be uncomfortable. Save your denim jeans for when you are just taking a stroll or out and about running errands. 

For WINTER walking I recommend the following:

• A good pair of waterproof hiker shoes or waterproof sneakers.  I wear both from about November through early May. I tend to wear the hiker boots that go up around my ankle for walking on snow-covered paths. I wear the sneakers on paths like local bike trails which I know will be plowed.   I also put on Microspikes or Stabilicers for those trails that do have snow that might be crusty with ice. In this area, (the capital region of NYS) that's anywhere from mid-November through to mid-April depending on where you are. Here are examples of what I use:

"Work style boots"
Purchased through BassPro Company
I wear these to work with skinny jeans and thick socks
and I wear them with hiking socks to fitness walk on local nature trails
they are waterproof and have a flap that go up or buttoned down.

my walking sneakers bought via LLBean
waterproof and made for trail running or power walking
I typically wear these all year round on bare, paved trails like at Crossings Park
or in the woods on flat terrain when I'm walking/hiking less than 3 miles

• Waterproof rubber boots:  these are vital for walking in early spring in the Northeast.  You can purchase fleece liners for if it's a cold spring day or if you think it might begin to rain while you're out.  Or you can just wear them with socks.  I wear these when I know the trail is going to be muddy (Mud Season in the ADKS is from Mid-March to May). These are not super comfy for long walks nor for power walks. I save these for when I'm on a wooded trail that's less than 3 miles and for just leisurely walks. 

classic rubber boots aka "waders"
purchased from LLBean

• Fleece Leggings or hiking pants:  I highly recommend a good pair of fleece leggings for power walking. I won't go into what you should wear for winter hikes.  But both activities start with fleece leggings.  They're warm, can be washed and hung to drip dry, and are cute for running errands afterwards.....just pair with a tall pair of riding boots you keep in the car! I also recommend a good pair of hiking socks (wool or fleece).  The pair I'm showing you today on my feet are my LLBean Fleece socks.  They go great with the short boots and keep my toes warm which is vital for winter walks. Wool works great too and is actually preferable for hiking year round. Some fitness walkers prefer yoga pants or wick away hiking pants.  Wear what you're comfy with, but again NO DENIM.  If it gets wet.....ICK!  You will be super cold and so uncomfortable. believe me, I'v made that mistake when younger. If you choose yoga pants, choose the straight legged kind and add a pair of leg warmers (found at any Dance store that sells ballet gear...i have two pair that I like to pair with hiking leggings in the late autumn and yes i power walk with them on cold autumn days).

fleece hiking socks worn over fleece leggings

• A wool, knit, or fleece headband or hat.  Need I say more??! (please forgive the side view pic...cannot understand why it did this!)

my hiking pole and a fleece headband
(I own several headbands and two good hats)

• Hiking poles.  Now, this isn't vital for most power walking but they're very helpful if you have knee issues like I do (or lower back issues) and for stabilizing yourself on uneven terrain.  I highly recommend you have a pair and of course they're perfect for real hikes in the mountains. But for most fitness walks, you will not need them.   For me, they're just handy to have in the car "just in case". 

• A silk or wick away tee shirt (long sleeved for winter months) or turtleneck.  I'm currently into my LLBean Silk hiking turtleneck.  I layer it with a fleece top or wool sweater.  perfect for cold weather walks. AVOID COTTON SHIRTS.  If you sweat, cotton will make you so uncomfortable and you will feel cold. 

• Wool sweater or fleece pullover.This is a good piece for those days that are under 40 degrees F.

• Outer jacket made for winter. VITAL.  These can be found in any major store or sports store. Look for one with a hood and pockets! 

• Hiking gloves or mittens.  I prefer fingerless mittens in late autumn, early winter or for temps above 35 degrees.  For colder temps (I don't do fitness walking when it's below 20) I use fleece gloves or knit gloves. And if you're hands get warm, just put them in your jacket pockets!

• Stablicers or microspikes:  these are things you add to the bottom of your footwear.  I highly recommend you get them from a reputable sporting goods store.  Dave bought mine from Dicks' Sporting Goods.  You can see them in the pic below.  I'm wearing them on local nature trails as our area as some snow-pack with areas of ice. I don't need them on bike paths as the ones around here are usually bare (although some are not) and I definitely use them in November/December-April for hiking in the mountains.

Easy to put on and off....they stretch.
 Mine are in size small for my size 7 boot

• A lanyard!  I like to put my car key on one of my Vera Bradley or college lanyards.  This then goes around your neck, tuck it into your coat and you don't have to carry a backpack on a fitness hike (unless you're on a trail in the deep woods and then I recommend you carry water along with other supplies for winter hiking/winter woods walking). 

• Cell phone:  I keep mine in a jacket pocket for "just in case" or take nature photos along the path.  Keep in mind that cold weather depletes the battery quickly  especially if you're also using a wakling app like Map my Walk. I do have a pair of hiking leggings that has a cell phone pocket (what a great find!) that I wear on days when the temps are above 40 degrees. 

• Water:  you should always carry a water bottle on walks that are power walks.  It's vital to stay hydrated, even in winter. This time of year, I tend to not walk more than 2 miles so I keep the bottle in the car and gulp it down after the workout. Do what's comfortable for you. But I HIGHLY recommend you have at least one camelbak or nalprene in your car for afterwards.  

I hope this helps you prepare for cold weather fitness walking!

I will be posting something similar for Spring/Summer hikes in about a month.  The list is similar with some added items.

Hope to see you on a walking trail, soon!

SUPER FOOD SNACKS!

If you're like me, you tend to crave sweets/desserts between Christmas and Easter. (Thanksgiving doesn't tempt me because I don't care for pie other than maybe one piece of apple).  I try not to bake after Christmas,  but it's so hard in the cold northeastern winters to NOT have baked goods.  And let's face it, they're either loaded with refined sugars, canola oils, eggs or all three!  NOT good for our health or maintaining weight goals or even cholesterol levels.  Yes you can replace sugar with applesauce but even then, applesauce contains sugar!!  And yes you can replace an egg with ground flaxseed but you still put in some kind of sugar!

So I've had to be intentional about healthful snacks.  And I find that if I choose one of the super-foods found in the photo above, I do pretty well!!

Today I am including here a few tips on how to incorporate these foods into some healthful snacks for when you are craving sweets.  Try them!  And please comment on what you tried or how you are intentional about snacking in a healthy manner.

Let's start with the top row:  blackberries.  These are easy to snack on.  Buy blackberries on sale throughout most of the calendar year.  This time of year our local grocery store tends to have the organic ones on sale.  I stock up.  Freeze a pint by putting in a ziplock freezer bag.  Keep a pint in the fridge.  I tend to wash them first and just pour into a bowl to grab a few for snacking.  

Here's what I like to do:

I take a handful of blackberries and I place them in a small bowl.  Then I add in sliced banana and chopped walnuts.  Voila!  A super easy super foods snack.  

Let's move on to the middle top photo:  fresh broccoli. No, this isn't a sweet but....it IS a healthful snack.  I like to take about a half cup of chopped fresh broccoli and dip it into a single serving hummus container.  You can buy single serve hummus at your local grocer or just make your own by placing 1/4 c of hummus (any flavor...I tend to like the original or roasted red pepper) onto a small plate. Dip the broccoli into the hummus and perhaps add some single serving naan or pita chips.  

The photo featuring nuts speak for themselves.  You can snack on raw almonds (if your digestion can't handle raw almonds, like mine, then just buy regular low-sodium roasted almonds).  Snacking on 1/4 cup gives you protein and stops the craving for sweets.  Or add them to fresh berries.  Or add walnuts to the mix!  there are many ways to enjoy nuts.

Let's move on to the bottom row: that looks like a photo of chia seeds.  Please see the link below on how to add these to your diet.  You can also put them into smoothies (I will feature smoothies next Saturday!) or fruit bowls.  You can also add them to pancake batter or muffin batter.

The photo in the bottom middle is my very kind of berry:  blueberries are so versatile!  I literally eat them every morning in some way.  I also like them on top of coconut milk ice cream :)  They are great just to snack on or toss them into a blender and add your fave nut milk, a spoonful of agave, a teaspoon of acai powder, a couple spoonfuls of raw cocao powder, and a sliced banana.  blend until all mixed and thick.  Pour into a mason glass jar and drink!  Delish and super simple.  Sometimes when I have raspberries, blackberries, and blueberries all at the same time in the fridge (usually the spring and summer months and into October) I just place 1/4 c of each into a small bowl and eat them plain!  Sometimes I like to add in the chopped walnuts. Sometimes I dip them into a half cup of chocolate hummus! (yes there IS such a thing as chocolate hummus.....it's delish with fresh apples, berries and bananas.)

I'm also including a link to a "popular with my vegan daughter" snack.  In fact, I'm making these tomorrow to have in my lunches this next work week.  Please note that you will need to get a container for keeping them in the fridge.

The last photo features cranberries. I keep a bag of them in the freezer (good for 6 months!).  Take out a cup at a time, thaw, and use in muffin recipes.

Here is a recipe I like for fresh cranberries.

CRANBERRY ORANGE MUFFINS

2 c. unbleached flour

1/4 c. unsweetened applesauce or 1/2 c. raw honey

2 tsp baking powder

1/2 tsp baking soda

dash of salt

1/4 c. fresh orange juice

1/2 c. unsweetened almond or coconut milk

1/2 c. melted Earth Balance original butter 

(or real butter if you don't mind dairy)

2 egg replacements:  2 Tablespoons of ground flaxseed mixed with 6 tablespoons of warm water,  Let sit for 5 minutes until "gelled" like an egg

1 Tablespoon of orange zest

3/4 c. fresh cranberries

• Mix all the dry ingredients (flour, baking soda/powder, salt, orange zest) together in a mixing bowl.  
• Add in the  Applesauce or honey, orange juice, butter, flaxseed "eggs", milk.
• Stir well.
• Add in the fresh cranberries.
• Pour into muffin pan after lightly spraying the pan with canola or coconut oil baking spray.
• Bake in a 400 degree oven for 12-15 minutes or until just golden brown.

ENJOY!

That's it for today's BE WELL EAT WELL tips.

as with all of the recipes under the faithfixes label, you do have permission to copy and print this recipe and the protein bites recipe.

Be Well

 I was talking with a dear friend and sister-in-Christ last evening on the phone about our sugar intake.  We both love our sweets!  But we know consuming refined sugars, including sugar substitutes like Splenda, etc are bad and leads to obesity.  We know this.  Yet we still love to have a piece of pie, a brownie, a couple of cookies......and who can resist fudge at the holidays?  

So we decided to hold each other accountable. We are going to try to encourage each other to eat natural foods vs foods that contain sugar.

Part of my daily diet includes coffee of course and I stopped white sugar a few years ago when my husband had his heart attack.  But I switched to raw sugar which is still sugar!  Now I only use a drop of raw honey or maple syrup in my morning coffee and I love it.  Sometimes I add a splash of agave if I don't have maple syrup in the house.

And most of you know that I no longer eat pork, beef, most fish, or cow's milk/butter.  I've cut way back on consuming eggs.  I have replaced using eggs in baked goods with ground flaxseed.  So much healthier!  When I crave a burger, I use bison or beyond meat (totally plant-based burger).  

But this post is not going to be about all those changes.  This is going to focus on eating well to BE well.  
Each Saturday I will post an article about plant based eating and/or staying away from sugar and how to do that.  
The post will contain my thoughts, a Scripture, and a motivating quote or image. 

Sometimes I will include a recipe that doesn't include sugar.  I might leave you with a question to answer in the comment section.

  

God wants us to be good stewards of our bodies.  He resides in us and He wants us taking care of our bodies. We're only given one for this life!

In order to be well....physically, mentally, emotionally and yes, I believe spiritually..we need to eat well.  Eat when hungry.  Avoid eating if bored, tired, or emotional (as comfort food). 

Be intentional about what goes into your body!

Today we will focus on BREAKFAST (the most important meal of your day, really)

For example:  instead of having instant oatmeal packets for breakfast (which contains sugars!) buy some Quick Cook Steel Cut Oats (i like the Nature's Path brand)  and microwave for 3-4 minutes.  Add ground cinnamon for flavor and top with fresh blueberries, blackberries, raspberries, or chopped raw apple.  Add a handful of chopped walnuts or sliced almonds.  Voila...you have a healthy, protein packed breakfast.  Add a glass of water with lemon slice to take your probiotic and vitamin and if you drink coffee, have a mug or 2 and use the agave, honey, or maple syrup instead of cane sugar. 

Another breakfast option:  instead of boring old cereal with cow's milk and a piece of toast, try this:

Multi-grain bread toasted, with a smear of Earth Balance Original spread (totally plant-based yet tastes like butter), add a few slices of fresh avocado.  Tired of avocado?  Try spreading the toast with almond butter, coconut butter or thin layer of peanut butter.  I prefer the Maranatha brand of almond butter.  So good and smooth!  On your cereal (buy multi-grain or cereals that don't contain added sugars) add unsweetened almond or coconut milk.  Personally, I prefer unsweetened almond milk in my coffee and unsweetened coconut milk on cereal.  I tend to eat pumpkin flaxseed cereal, or original Cheerios.  Top with fresh blackberries, or blueberries.  (or strawberries..I'm allergic to them so I stick with other berries!).  You can also add sliced bananas.

Another breakfast option:  scrambled eggs made with unsweetened almond milk and plant-based sausage. ( I prefer Morning Star or Gardein brands)  This gives you a good portion of protein!  Which will give you energy all morning and fill you up for longer. Add a half a grapefruit or an orange.  This gives you extra vitamin C.

Sometimes on the weekends, I like a tofu scramble:  saute tofu in a little bit of sesame oil, add chopped onions, garlic, chopped red, green and yellow peppers and saute until veggies are just crisp-tender.  Add in chopped tomato and serve over a piece of Naan or multi-grain toast. Add a citrus fruit on the side.  Again...packed with protein (the tofu) and vitamins A and C (the peppers).

I tend to eat oatmeal 4-5 times per week as it did help me raise my good cholesterol last year.  On the days I don't eat oatmeal I do one of the above suggestions or sometimes I will make pancakes made with low sodium mixes, add in blueberries or chopped apples and top with a light drizzle of maple syrup.  For protein, I have either an apple with peanut butter or almond butter or a plant-based sausage on the side.

Eating intentionally, for your health, is vital!! It helps to keep illnesses away or if you do catch a cold or other virus, if your immune system has been built up with good foods, it won't take so long to fight the illness.  

Here's an uplifting quote to get you through the week:

Here are two Scriptures to meditate on this week:

What one meal idea from the above list are you willing to try tomorrow for breakfast?

Which sugar replacement will you use in your coffee?

AND...because it is Saturday, feel free to splurge on something small and sweet!
(a mini cupcake; a small home baked cookie; a half cup of ice cream (even better if you have  almond milk ice cream or coconut milk ice cream; 2 oz of  super dark, organic fair trade chocolate.  I like the chocolate espresso one from Endangered Species Bars. 

Coming up next week:  a super simple recipe to meet the craving for a sweet that includes all natural healthy ingredients.  Also, I will include a fitness routine that will only take you 20 minutes to do and will get your heart rate up.  Come back next Saturday!