The Complete Sweetness in Life

Energy Level: Small bounce in my step

Today was a little challenging, since I forgot to bring a mid-morning snack.  Having started my day just after 6am, 9:30 to 10 should have been snack time.  Without that, I began to lose focus around 11am and decided to make a salad at the store and also purchase some dried fruit.  Two options I do not favor because:

• It is often difficult to determine portions when building a salad at a make-your-own location and when filling an unmarked bag with bulk foods.
• Dried fruits tend to have more sugar and not as much natural fiber as whole fruits so more calories and less of a filling feeling.
• Eating on the go is never a great option.  One should enjoy a meal (or snack) and use it as a break as well as take the time to focus on what is being eaten

This event created a mild waterfall throughout the day as I could not seem to feel full and had many snacks later in the evening.  Here is how the day stacked up:

• Breakfast: 1/4 cup oatmeal, 1/4 cup blueberries, 1 scoop protein powder
• Lunch: 1 1/2 cup spinach and mixed greens, 3/4 cup miscellaneous vegetables (green peppers, mushrooms, red peppers, artichoke), 1/2 cup dried banana chips and dried apple slices, 1/2 serving peanuts
• Snack: Smoothie made with one tablespoon plain yogurt, 3 large freshly frozen strawberries, 1/2 scoop protein powder
• Dinner: 3/4 cup miscellaneous vegetables, omelet of 3 egg whites and 1 yolk, 1/4 cup dried apple slices and dried banana chips
• Snack: 1/4 cup collard greens, 1 oz grilled chicken, 1/4 cup fresh watermelon
• Snack: 1/4 cup sugar snap peas, 1 oz grilled chicken, 1/4 cup fresh watermelon

Today’s lesson: Remember to pack snacks!

So far so good in sticking to my plan, the minimalistic one that it is.  Both yesterday and today, I have struggled to feel full between certain meals, but suspect that my body is readjusting to having more frequent, smaller portions.  My plan will be to try to regulate the times of breakfast and snacks to help myself adjust to the change.

Today’s meals were similar to yesterdays:

• Breakfast: 1/4 cup oatmeal with 1 scoop protein powder, 1/8 cup blueberries, and 1 Tbsp homemade peanut butter
• Snack: 1 orange (mmmm)
• Lunch: 1 fish fillet on top of 1 cup of mixed greens and smoothie made with 1/2 scoop instant coffee, 1/8 cup frozen strawberries, and 1 Tbsp yogurt
• Snack: 1/3 serving dried mango (double mmmm)
• Dinner: 1 fish fillet on top of 1/2 cup broccoli and 1/2 cup mixed greens and smoothie made with 1/8 cup blueberries, 1/4 cup almond milk, 1 Tbsp yogurt
• Snack: tbd but likely a 1 to 2 egg omelet and veggie side

Why the smoothies?? (1) to combat the heat and (2) to have a more dessert like food that eliminates any craving for a starch.  Let’s also note, that I am trying to increase my water intake to ensure proper hydration in the warmer summer months…so a little extra ice and water is a good thing.

In light of the summer weather, I feel the need to try a new diet.  With all of the delicious options that I now have in my house’s CSA (Community Supported Agriculture), I decided to eliminate grains from my diet for a few weeks.  My hope is to lose approximately 10 pounds and to increase my energy level.

While I will be obtaining my carbohydrates mostly from fruits and vegetables, I will allow myself a partial serving of grains as a breakfast for the first week.  Here are my meals from the first day:

• Breakfast: 1/4 Cup oatmeal with 1 scoop whey protein powder, 1/8 cup blueberries, and 1 Tbsp homemade peanut butter
• Lunch: 1 baked fish filet atop 1 cup mixed greens (romaine, mesclune) with some balsamic vinaigrette; smoothie made with 1 scoop instant coffee, 1/8 cup blueberries and 1 Tbsp plain yogurt
• Snack: Smoothie made with 1/2 cup frozen strawberries and 2 Tbsp plain yogurt
• Dinner: 1 baked fish filet with 1 cup broccoli
• Snack: 3 egg whites and 1 yolk mixed with 1/2 scoop protein powder, 1 cup mixed greens with balsamic vinaigrette

Even throughout the day, I did not experience the same dips in energy that I have in the past many months.  On to the next day!

With the increase in blossoms outside, you may also see an increase in spinning wheels along the roads and paths of your community.  Using a bike to get around is an efficient and healthy means of transportation and exercise.  As more communities make cycling accessible to all levels of experience and income, you can be rolling along with the spring breeze in no time.  Follow these steps to find the right vehicle for your new cycling hobby:

1: Determine your financial commitment.  Will you purchase a new or used bike, rent a bike for recreational outings, or share a bike with others in your community?

2: Visit local bike shops to determine the type of bike that you like riding.  Try out different models to find out what is comfortable and reasonable based on your budget.  You may like touring bikes for riding around city streets or light paths or prefer mountain bikes with the ability to handle more rugged terrain.  If you are  interested in longer rides, consider a road bike, but also take into consideration the higher price tag of this style.  These organizations are also great sources of used bikes for sale; check out the shop’s options and also the ads from the community’s sales.

3: Search for local share organizations.  Many communities now have shops or groups hosting bike sharing programs.  You can use the bike when you need it, but not have the full expense of your own bike.

4: Get your bike.  If you decided to purchase, take your time in choosing the model that speaks to you and is most comfortable for your intended use.  Ask bike experts through your shop or share program for help getting a helmet, a lock, and lights if you will be riding at night.

5: Find a riding group.  Websites like http://www.betterbybike.org and http://www.usacycling.org can help you find clubs and other riders in your area.  Often clubs will post weekly rides or social events on calendars at bike shops as well.  Once you find a group you like, you will have a source of leisurely rides in addition to the knowledge of experienced riders.

6: Get out on the road.  Take your time in getting used to riding your bike.  Practice in low traffic areas until you are comfortable traveling a short distance.  Be sure to use bike lanes and follow traffic signs and signals.  Check out your local DMV’s office or website for information on bicycle safety rules and tips.

7: Speak out.  Get involved in local campaigns to promote cycling in your area.  Get your friends, neighbors, and family involved. Find groups who are working to promote cycling and exercise in local school programs like the Bicycle Coalition of Greater Philadelphia.

See you on the roads!

Here is the truth about dancing – a follow (usually a lady) likes to feel special.  This is accomplished in two ways:

1. To be led in such a way that she does not get hit or jerked or thrown off balance
2. To be led in such a way that she looks pretty and fun and stylish. 

Remember and execute this and you will be a popular lead even if you are not the “best” dancer on the floor.  In fact, a lady doesn’t care if you are able to do that crazy split slide that you saw on YouTube, only that you can keep your frame and play a little with the music.  So don’t be so self conscious about the fancy styling and just focus on the conversation that is happening between you and your partner.

Personally, I find that I enjoy the feeling of a dance because I can rely on my partner.  It is hard to find people on whom we can rely, so to have that for a few moments on a dance floor is worth every minute and penny.  Take a look at this familiar dance position:

These dancers are connected.  If either one leaned as you see them on their own, they would likely fall off balance.  Because their shifted centers match, they create a harmonic balance.  Swing dancing is all about this connection.  Different styles have different types of connection, but the dance is the play between the two poles of a center.

The right connection allows a lead to feel his partner and accomplish 1 and 2 from above.  Try doing this move with a partner with whom you have only a tentative connection…

Dancing is a way that I have become more aware of my worth.  When I dance, I am an part of an equation…I can help my partner enjoy a dance and get to try something new.  This is my hope – that each of my partners walks away with a smile and a feeling that they were special.  To conclude, I further relate dancing to our reliance on others by saying that each of us should have time where we focus on our independence; take a step or two on your own everyday…its will make you smile.