July Update on my 1200 km Walking Goal: just past the halfway point :)

If you’re not moving your body in other ways, like swimming, cycling etc. then walking is a great go-to, which you can rely on every day. Put on some runners and step outside your door. It’s that simple.

There were so many beautiful days In July; I got outside for 26 walks, walking a total of 104.69 km.  I’m pretty happy with that.

On those really hot days, I made sure to get out earlier in the morning for a walk. Instead of complaining it was too hot outside, I just adapted to the conditions. When we move into autumn, I’ll need to be mentally ready for cooler weather, and not use it as an excuse to skip my walks.

Moving our bodies every day is so important, especially in our modern, more sedentary society. It’s really easy to make excuses, though.

At this time, I’m not doing any other exercise, except for a few resistance exercises that I do a few times a week (not consistently). So, walking is my jam.

walking goal

If you’re not moving your body in other ways, like swimming, cycling etc. then walking is a great go-to, which you can rely on every day. Put on some runners and step outside your door. It’s that simple. If you haven’t read all the reasons walking is so awesome, check it out.

Most of my walks were in my neighborhood this month, but I did get to some nice wooded areas in parks. Loved those!

walking in the
animal life on a walk

Here’s a summary of my 1200 km goal for 2021 so far:

104.69 km July (not too shabby)

99.1 km June

154.43 km  May (I killed it this month!)

48.87 km  April

 33.85 km  March (10-day water fast from March 20-29, so much less walking)

50.36 km  February

122.13 km  January (high number due to initial dedication and interest)

2021 distance total is 613.43 km. I’m officially past the halfway point. 🙂

If you need to move your body on a regular basis, try walking, and consider setting a weekly or monthly goal. My 2021 walking goal helps me to stay motivated and reminds me about what’s important to me.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Day 4 of my 4-week Hyper-nourishing Health Reset

Our lives get so busy that we often forget to connect how we feel with what we ate.
My energy levels are huge today, and I know it’s because of…

Today is day four of my 4-week health reset using Dr. Brooke Goldner’s hyper-nourishing protocol. If you missed the details about how I am resetting my health, check out my Day 1 video.

My energy levels are huge today, and I know it’s because of the nutrient-rich blender of smoothies I make in the morning and then drink through the day.

Our lives get so busy that we often forget to connect how we feel with what we ate. I can tell you that when I eat pizza, cheese, potato chips, fried chicken or ice cream, I don’t feel energized. I feel full, then tired, and sometimes even sick if I overeat (which would be often).

When I eat smoothies and salads with raw, dark leafy greens like kale and with raw vegetables and fruit, I feel light, clean and airy, like I could fly.

If you’d like to hear more, check out my Day 4 update on how things are going with my health reset.

If you’re looking for more energy and are tired of feeling tired, eat more raw veggies and greens to see what happens. Just this tiny step can make a world of difference.

If you really want to tackle your fatigue, check out Dr. Goldner’s site.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

2 Mushroom “Must-Knows” for Health

Today, my heart skipped a beat because I discovered there’s a toxin in mushrooms called Agaratine.
If you love mushrooms as much as I do, there are 2 things you’ve got to know about them.

Is there anything dangerous or unhealthy about mushrooms?

Well, it depends.

Do you eat them raw or cooked? How do you cook them?

If you love mushrooms as much as I do, there are 2 things you’ve got to know.

The first thing is about whether mushrooms are safe.

Today, my heart skipped a beat because I discovered there’s a toxin in mushrooms called Agaratine.

Nooooooo!

Cooking mushrooms removes most of the toxin, Agaratine.
Photo by congerdesign from Pixabay

Luckily, it turns out that most of the toxin is removed when you cook mushrooms. What a relief!

So, where did I learn about this toxin?

There are a few sources I highly trust for nutritional information, and one of the best sources, based solely on research from medical journals, is NutritionFacts.org, created and run as a non-profit service to the public by Dr. Michael Greger.

If you’re curious about Agaratine in mushrooms, then check out the NutritionFacts.org video.

I absolutely LOVE mushrooms, and to me, they’re part of a healthy diet, which leads to the second thing you’ve got to know about mushrooms if you’re interested in long-term health.

Most people cook mushrooms in butter or oil, and that’s the problem. Butter and oil are 100% fat, and when you cook your mushrooms in it, you’re getting a lot of artery-clogging “goodness” with your mushrooms.

Cook mushrooms without oil to reduce fat intake.
Photo by Geraud Pfeiffer from Pexels

Don’t get me wrong, I’m right with you on mushrooms sautéed in butter being amazing!

But, I want to enjoy my food without feeling guilty or being worried about my health.

To continue to love your mushrooms, without the extra fat bomb on your meal, you CAN cook mushrooms without oil. Yes. It is true, and that’s the groundbreaking , second thing you’ve got to know about mushrooms.

I won’t get into the different ways you can cook without oil (dry browning or sautéing in a little water or broth, for example) because tons of other online sources can show you.

I just want you to know that cooking mushrooms without oil IS possible, and that they are delicious. At home, I often make a quick stir-fry with veggies and brown rice ramen noodles, and I always include some tasty mushrooms in it.

There’s a unique, satisfying flavor in mushrooms that you can’t get from other vegetables (mushrooms are actually a fungi, but whatever; we lump them into the veggies category), so mushrooms are a must for me.

Most of us think we HAVE TO use oil to sauté everything, but the reality is we don’t.

Give it a try some time, but be forewarned; if you put oil/fats on a lot of your food, your taste buds will expect the fat when you eat your oil-free mushrooms. You may need to try this healthier way of cooking a few times before you love it like I do.

I’m glad to know that my love of cooked mushrooms means I’m not downing a toxin on a regular basis, and I’m glad to know there’s a healthier way to cook them.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Post-featured photograph by Emma Jones from Pexels.

My 4-week Hyper-nourishing Health Reset

I deeply believe that changing from a less-than-stellar lifestyle to a healthy lifestyle takes practice until you get it right.
I won’t give up; I’ll keep trying.

After a couple of months of celebrations and indulging, I find myself needing to reset my taste buds….again. Time to get off the wine, processed food and high-fat/salt combinations I crave.

I deeply believe that changing from a less-than-stellar lifestyle to a healthy lifestyle takes practice until you get it right.

I know I’m not the only person who commits to eating healthy food and exercising, starts off with huge enthusiasm and confidence, and then falters and goes off track, eventually giving up.

Sound familiar?

If you’re like me, you try and you try, and you keep “failing”. You feel like you’ll never achieve your health or weight-loss goals.

I won’t give up. I’ll keep trying, and today is Day 1 of a health reset using Dr. Brooke Goldner’s hyper-nourishing protocol.

Check out my video where I describe the details.

I wish you success on your own health journey. Remember to not give up. You’re worth the challenges and obstacles you face along the way.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

June Update on my 1200 km Walking Goal–Just beyond the 500 km mark!

Setting a personal goal, and working towards it, gives you a feeling of accomplishment. Check out my progress on my 1200 km walking goal.

I didn’t do as much walking in June as I did in May, but I still walked 25 times. All of my walks were outside, except for one which I did on my treadmill. 

June distance: 99.1 km.

Scroll down to see my yearly total, to date.

In early June, I felt really energized, so there were a couple of occasions when I just felt like running, so I did. The second time, I ran 5.54 km without stopping!

It’s not my goal to run my 1200 km this year; my goal is to walk. However, I’ve learned to listen to my body, so if it wants to run, then running is what I’ll do.

My walks were varied and some more interesting than others. I walked in the woods, in my neighborhood, and one day I got a second walk in just as night was falling.

I bought a set of walking sticks to try them out. I liked them because I felt I got a better arm workout as I was moving. I’ve only used the sticks once, so I’ll have to try them more before I know if I really like them or not.

I feel so satisfied and have a true sense of accomplishment when I set a goal and then actually work towards it (as opposed to the initial excitement of a new goal, followed by procrastination). Even if there was a lull in my progress, like during the three days in a row I didn’t walk, I just kept at it.

Instead of looking at those three days as a failure and letting them turn into 5 or 10 days, and possibly giving up on my goal and giving up on me, I jumped right back into my runners and walked.

One of the things that holds us back from achieving our goals is we don’t do them as perfectly as we envisioned. Then we feel like a failure.

At least, that’s often the way it’s been with me.

Although my publicly stated goal is for the entire year, my unspoken goal has been to walk every day! Is that reasonable and doable?

It is, in the sense that waking is easy to do, but in another sense, our lives get busy and we make excuses, so maybe walking everyday is not as doable as I thought.

What might be a more sustainable goal is to try to walk 3-5 days a week. That way, if I walk 3 days…great; I met my goal. If I walk 5 days, that’s even better. If I walk those magical 7 days, well, then I’m a superstar!

But let’s get real for a minute. Life gets in the way sometimes, so I intentionally made my walking goal a yearly one instead of a weekly one. I don’t want to worry about how many walks I do in a week.

I want to look at my overall walking as a bigger picture, as a bigger lifestyle change. I can walk as often as I like, and I can walk for as short or as long a distance as I like. It doesn’t matter if I miss a day or two. I just need to keep moving and keep working toward my goal.

My 2021 yearly goal of 1200 km not only keeps me moving; it creates a personal challenge. When I get to Dec. 31 this year, I’ll have something to celebrate, even if I don’t meet my precise goal. It’s a win-win for me!

walking goal

Here’s where I’m at with my 1200 km goal:

   99.1 km June

154.43 km  May (I killed it this month!)

48.87 km  April

 33.85 km  March (10-day water fast from March 20-29, so less walking)

 50.36 km  February

122.13 km  January (high number due to initial dedication and interest)

2021 distance total is 508.74 km. Woo hoo!

I’m past the half-way mark in terms of time (6 months), but I’m not quite at the half-way point for kilometers yet. I’ll keep working on it!

Before I sign off, I’d like to take a moment to congratulate you on any progress you’re making with your own body-movement goals. Even if you’re just at the stage where you’re considering a goal, bravo for you!

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Move on, and Don’t Give Up When you Fall Off Track

This post is available in audio. I used Anchor, and a standard woman’s voice, instead of my own. I’m just trying it out.

I recorded the video below a week ago when I was out on one of my morning walks.

Like I’ve said before, a walk alone in the fresh air is like a personal retreat for me, and I often get motivated on my walks, or at the least, energized.

On this particular walk I wanted to provide an update about how my journey to health and an ideal weight is coming along.

I’ve made a real discovery about how what we feed our bodies makes our bodies want more of it, and THIS is why, I believe, it’s sooo easy to get way off track with our eating habits.

Although I’ve been off track for the last few weeks, I’m more resilient than I used to be, and I’m much less hard on myself. Now, I can recognize and focus on my accomplishments over the two months previous, instead of zoning in on my more recent “failures”.

If you’re someone who struggles with being consistent with eating healthier foods, or you feel like a failure when you get off track, this video is for you.

I hope my journey can give you a positive boost and help you on your own journey to health.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Upped my Walking Game in May

An audio version of this blog post is available through Anchor.

How am I making progress on my 1200 km walking goal for 2021?

I really upped my game in the second half of May.

In 16 days (May 16-31) I walked 22 times; some days I did two walks. I moved my feet one in front of the other for 100 km in that time!

Once you get walking on a regular basis, you feel more energized, and walking becomes a real need. I love to get fresh air and decompress when I go for a walk.

Another perk to walking outside is watching the season change from one to the next over a period of weeks. My walks were rewarded with animal life and beautiful flowers.

My total distance, as of May 31, is 409.63 km.

In 5 months, I’ve walked just over 400 km. With my average monthly goal to walk 100 km a month (more km in the summer and fewer in the winter), I’m on track to meeting my goal. Check out my first post about my 2021 walking goal.

Looking forward to seeing what distance I cover in June!

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

My 1200 Km Walk (and first update)

An audio version of this post is available on Anchor.

I set a goal on January 1, 2021 to walk 1200 km this year (about 746 miles).

By “walk”, I mean a walk outside or on a treadmill (NOT steps in a day).

I’m doing this because I am more aware than ever, the importance of regularly moving my body. As of this post, I’m just a few days shy of my 56th birthday.

With a breast cancer diagnosis last year, and as my body starts to reveal signs that I need to treat it better (extra weight, sore joints), I’ve opened my eyes to the need to have regular physical activity, AND to try to take as many of my walks as possible outside in the fresh air.

To reach my 1200 km goal for this year, I need to walk an average of 100 kms a month, although I know I’ll walk more in the warmer months and less in the winter.

As of May 14, I’ve walked 309.31 km (192.2 miles)! I’m pleased with my progress and my commitment.

Walking is one of the BEST ways to move your body. I really believe that almost anyone can move closer to health and an ideal body weight just by adding walking into their life.

Walking can be perfect for anyone who hasn’t been active on a regular basis. It’s just one foot in front of the other.

Not only that, walking is actually like going on a personal retreat. We could all use one of those, right? Check out my big list of reasons to see why walking is one of the best and easiest ways to get your body moving.

If you know you need to move your body more, give walking a try. Start with shorter walks (15 minutes) and, over time, build up how long and far you walk.

If you walk in the right spots, you just might be treated to the lovely sounds of birds or the quiet tread of a deer.

Stay tuned for my next update (roughly the middle and end of each month). 🙂

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

How I’m Escaping the Pleasure Trap (and losing weight!)

For a long time, I was trapped in a cycle of eating, overeating, dieting, losing weight, gaining the weight back, etc.

Sound familiar?

I thought there was something wrong with me, but as it turns out, I’m more than ok. There’s nothing wrong with me at all. 🙂

It’s the Pleasure Trap! (Learn about the book below).

Or more specifically, it’s the food produced by modern society that was keeping me in the pleasure trap (craving it and then going back for more).

Check out this video to learn how I’m losing weight and getting healthy by escaping this trap.

I learned all about the pleasure trap in the following book.

The Pleasure Trap: Mastering the Hidden Force that Undermines Health and Happiness, written by Dr. Alan Goldhamer and Dr. Doug Lisle, is a detailed and science-based book that will open your eyes to what’s going on in the food around us today. Learn how it’s not your fault that you’re constantly drawn to calorie-dense, unhealthy foods, and discover how you can retrain your body to enjoy nature’s healthy foods.

Check out the Audible version.

If you’re struggling with your weight, give this book a try. It really opened my eyes.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Instant Pot Virgin…No More! Tasty AND Oil-free, Barbecue Lentils

Have you ever bought something you really wanted, and then once you got it, you kind of ignored it?

Well, that’s the way it was with my Instant Pot.

After seeing so many recipes that required an Instant Pot, I thought it would be a good idea to have one. Not sure what took me so long, but I finally bought one last year, and it sat in its box either in my basement or in my dining room ever since.

I think I was just a bit intimidated by it. Too much pressure! 🙂

This past weekend, my husband and I took the plunge and opened the box. After our intense test-run of 3 cups of water, we were officially trained and ready to go.

Our first recipe was from a new cookbook I bought specifically for the Instant Pot. But even better, the recipes use NO added OIL.

In case you’re an oil fanatic, or you just can’t imagine not using oil in your kitchen, we do not need added oil in our food. Oil is a man-made, highly fractured and highly concentrated, food-like substance that does not serve our body (nature didn’t give us olive trees with taps that dispensed oil).

I’ll have to do a more detailed post about oil soon, but in the mean time, if you have doubts about the negative health effects of adding oil to your food (any kind of oil), and are even moderately interested in your long-term health, read this book!

If you’re already aware of the dangers of adding oil to your food, then you know what a treat it is to find an oil-free recipe.

Plant-based, oil-free AND for the Instant Pot? Jackpot for me!

This recipe is NOT mine, like I said; it’s from Jill McKeever’s cookbook I ordered on Amazon last month (thankfully the book didn’t sit for a year or two; I probably wouldn’t have been able to find it!).

The recipe has only 5 ingredients, which makes it simple and easy to make. I want to eat healthy food, but I don’t want it to be complicated.

So how did it turn out?

The Instant Pot was easy to use and did a great job with this recipe. The sautéing part, which came after the pressure-cooking phase, took about 15-20 min. I was surprised it took that long for the sauce to thicken, but I didn’t know what to expect because the recipe didn’t say how long it would take.

We used a baked potato instead of wedge fries, and layered some kale, the lentils, broccoli and yellow pepper on top.

Why add the veggies?

  • To increase the nutrients (= high nutrient density)
  • To decrease the overall calorie density (= low calorie density)
  • Veggies are the secret to optimal health (any health-related wisdom tells you to eat more vegetables!)

We loved the taste of these lentils, and they were even better a few hours later and the next day.

I would definitely make this recipe again, but I’d double it, so we could have more leftovers. You could put these lentils on a salad or on top of any whole grain as well. They’d work great to take to a pot luck too.

So, if you’ve been hesitant to break your Instant Pot cherry, have no fear. Once you make one recipe, it won’t seem like a multi-button, might-explode monster looming on your counter.

Thanks for reading, and I wish you success on your efforts to eat more healthfully.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),