Thanksgiving Leftover Brunch

So many leftovers you don’t know what to do with?! It’s the holiday time; which means food, food, and more food. Everyone loves a Thanksgiving feast; indulging in all of our favorite comfort foods, even the next day – but then we get bored, and there is still so much food left in the fridge. I am here to re-create Thanksgiving leftovers into a brunch beautiful for guests.

Read on, below!

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Most people don’t like Sunday; for it brings the Monday blues, but for me – it is my favorite. Sunday is a day when I don’t feel guilty doing the things I love; you see – I love breakfast, but I don’t LOVE getting up for breakfast time; this is where brunch and I make the perfect fit. Not wanting to have my typical daily green smoothie; I got creative in the kitchen with some leftovers and I couldn’t have been more pleased with the outcome.

I took about a 1/2 cup of leftover mashed potatoes and 1/4 cup savory mashed butternut squash mixing together with 1/4 cup @kodiakcakes (for binding purposes) and a little bit of water.

Next I took the trusty ‘ol waffle iron and sprayed generously with cooking spray; I spooned the thick mixture to the middle and closed the waffle maker. (This makes a smaller rustic looking waffle rather than a full circular one, you can always take up the full waffle surface if you’d like!)

Have you ever poached an egg? Well I haven’t but I love their presentation and so I thought I’d give it a whirl! (See what I did there?) ok, moving on; how to poach an egg:

-Step one is to take a large pot and fill (I used a 4.5 quart) with water and bring just to a low boil

-It is best to use fresh eggs when poaching but first crack your egg carefully into a small bowl for even pouring

-Add 1 Tbs white vinegar to the water and take a large spoon or spatula and stir the water creating a vortex; when the water has a nice whirl to it, pour in your egg!

-The egg will cook for about 3 minutes when you will need a hand strainer to remove the perfectly poached egg

Now that your squash/potato/waffle is almost done and your poached egg is ready to go; I melted some white cheddar (can use yellow as well just had white in the fridge shredded up) about the size of your little waffle on a piece of tinfoil (wanting the edges to get crispy) and put it in the toaster oven.

Not only do we always have leftover turkey; but bacon after Thanksgiving! (Wrapping parts of the bird with thick cut bacon slices while baking gives an amazing flavor to the outer skin, plus who doesn’t love eating bacon with well, anything!)

My layers and toppings included:
▫️(bottom) Mashed potato and savory squash whey buckwheat waffle
▫️Crispy toaster oven Cheddar
▫️Slice of bacon cut in half
▫️Poached egg
▫️Sweet potato casserole
▫️Cranberry Sauce
▫️A dollop of maple syrup

The possibilities are endless though; you could even top with slices of turkey and pour on some gray for a more hearty Brunch (think chicken and waffles!) But now it’s Turk ‘n Waffs!

Alongside I paired with @gtskombucha Trilogy with fresh cranberries and rosemary. If you are not familiar with kombucha; I wrote an entire blogpost on it here. I absolutely love kombucha; it’s a great alternative to soda, alcohol, or fruit juices; plus topped with a few cranberries and rosemary it just looks so fancy and festive! Hosting a party no one would even know there isn’t alcohol (well there could be traces of it in kombucha but you know what I mean!) when presented like this in a stemless wine glass it is picture perfect.

I hope you enjoy this recipe as much as I did; if you are interested in other ideas and recipes to re-invent Thanksgiving leftovers comment below and let me know!

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Thailand Training Camps

As some of you may know from reading prior posts; and if you don’t – I’ve been spending more and more time in Thailand, which will only be increasing. As a refresher; I traveled to the land of smiles by my self last September for a month, was a part of a training camp, and fell in love with the island of Koh Phangan.

Booking my ticket again for this past month was even better than last year (if that is even possible.) Not only did I fall in love more with Muay Thai and the island, but also got an amazing opportunity presented to me…

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Rewind a little before I announce the opportunity that is to come, so I can tell you a little about our day to day routine in a Thailand training camp.

         6am–7am
  • Morning meditation usually starts at 6–6:20am (whenever you roll out of bed and get your butt on the beach kind of time)
    7am–9am
  • Morning training starts at 7am usually with 15 minutes skipping rope however not limited to (some jog, others bounce on tires, push-ups, squats, stationary bicycle, etc. are some of the common warm-up options.)
  • Once the muscles are warm, the body is sweaty, and you’ve gotten used to having your clothes drenched in sweat with the humidity; you wrap up your hands and get ready to stretch – we stretch as a group with a Thai instructor leading every move.
  •  From stretching we split into two groups: either you are with a trainer one on one for 3–4 rounds of pads OR you are on the bag for the same amount, and then you switch.
  • After both bag work, and pad work; we usually go into at least 3 rounds of technical sparring (either with teammates or trainers)
  • Following sparring is either technique instruction with partners OR clinching technique
  • 100 knees, teeps (front kicks), and sit-ups concludes the endurance and conditioning
  • Lastly is stretching as a team (not instructed by a trainer but usually we each take turns calling out a stretch)
    9am–3pm

    This time is considered free time, after showering; many common activities are:

  • Eat at the market, hotel, or nearby restaurants
  • Take a nap
  • Swim in the pool at the hotel, or ocean/beach
  • Explore the island on your scooter (temples, waterfalls, etc.)
  • Yoga with Liz for an hour depending on the day is offered either from 11am–12pm OR right before afternoon training from 2pm–3pm
  • Strength and conditioning class for an hour at the gym (Diamond Muay Thai)
  • Work, reading, personal time
    3pm–5pm
  • Afternoon training starts at 3pm usually with 15 minutes skipping rope however not limited to (some jog, others bounce on tires, push-ups, squats, stationary bicycle, etc. are some of the common warm-up options.)
  • Once the muscles are warm, the body is sweaty, and you’ve gotten used to having your clothes drenched in sweat with the humidity; you wrap up your hands and get ready to stretch – we stretch as a group with a Thai instructor leading every move.
  •  From stretching we split into two groups: either you are with a trainer one on one for 3–4 rounds of pads OR you are on the bag for the same amount, and then you switch.
  • After both bag work, and pad work; we usually go into at least 3 rounds of technical sparring (either with teammates or trainers)
  • Following sparring is either technique instruction with partners OR clinching technique
  • 100 knees, teeps (front kicks), and sit-ups concludes the endurance and conditioning
  • Lastly is stretching as a team (not instructed by a trainer but usually we each take turns calling out a stretch)
    5pm–”Bedtime” (whenever that is for you)

    This time is considered free time, after showering; many common activities are as follows not to mention usually 2–3 times a week is a group dinner where we all go out together to a different restaurant and Saturday evenings is team BBQ at the gym every week:

  • Eat at the market, hotel, or nearby restaurants
  • Explore the island on your scooter (plenty of bars and nightlife available as well as an outdoor movie theater!)
  • Work, reading, personal time

 

Saturdays usually after morning training is an ice bath that accommodates 6 people at a time; we take turns 3 minutes for 3 rounds.

Sundays are rest days; no training what so ever, this is a great opportunity to adventure and see the island, recover your body at the herbal sauna or get a massage, or just have a beach day! Sundays are usually the days that new teammates come to the island and check-in for the following week so a team meeting to get to know each other before team dinner is usually in the early evening.

Now that you know a little about what it is like to be a part of a Thailand training camp, and what I did daily for 28 days this summer– I am excited to announce not only will I be traveling to Greece in September for a week camp there; training, filming, and the wedding photographer for Sean and Liz, not only will I be in Costa Rica for a week camp there for the same (minus the wedding as they will already be married!)

But…

I have bought my one way ticket to Thailand for the end of January 2019!

Not only have Sean, Liz, and Paul given me extraordinary opportunities to become part of these training camps; but Diamond Muay Thai recognized my work while I was there, and they would like to hire me to film videos and photos for them as well for marketing and promotion!

We have camps coming up so if you think this would be the kind of vacation to take you to the next level check the dates below!

February 3rd – March 3rd, 2019

Diamond Muay Thai, Koh Phangan
Train alongside two pro fighters – Sean Fagan and Paul Banasiak – as they share with you their top training methods.

Click here for more information: http://www.thailandtrainingcamp.com/

April 1st – April 29th, 2019

Diamond Muay Thai, Koh Phangan
The Perfect Balance of Intense, Technical Muay Thai Training in Beautiful Surroundings and Culture

Click here for more information: http://www.thailandtrainingcamp.com/

Video I made this last camp | A Day in the Life:

 

The Darkside Behind the Glam | What They Don’t Tell You About Competing

If you were to look at my Instagram (@reliablefit) a few months ago, to a year ago; you may think “Wow, she looks great! I wish I could look like that!” Thank you to all who have commented or sent me messages along the lines of that level of appreciation. However, it doesn’t come without it’s form of costs. It seems fitness competitions are becoming more popular with the aid of social media; and while competing did have many benefits in my life, do they outweigh the negatives? I am here to share the behind the makeup, glam, high heels, trophies, and cheat meals of bodybuilding.

I recall back in late 2014 into 2015 stating to a friend “I could never do what you do and compete, I love food too much!” Yes, I was one of those people; and who would have thought a year and a half later I would be a WNBF Pro Bikini athlete–surely not me!

competing

When I first started my fitness journey in December 2015; I was training for my C.H.I.P. test to become a cop, after the completion of the Appalachian Trail–I was eagerly searching for that type of camaraderie that I thought I could find within being a cop. While fell in love with the training; I evaluated my newfound career choice before I got in too deep into the process (though I did pass the C.H.I.P. test with the male standards of my age group which is harder and more than the female!)

I continued training though; and vowed to start my first bikini preparation January 2016 with my first show scheduled for May 2016. I will admit the heightened amount of self conscious thoughts and perceptions about the overall end goal of getting on stage in heels and flirting in a girly manner. A caption from an early Instagram post back in January 17, 2016 reads: “It’s about the fear of wearing high heels higher than these, on stage in front of a bunch of people judging you on your appearance, learning new routines that I’ve never practiced before, and seeing where I came from in the beginning while never losing the love and dedication towards my goal.” This was after my first posing session. My coach told me to stop walking like a boy and lead with the ladies, you can paint a picture in your mind of a male baby giraffe trying to show the world he is delicate butterfly…that just about sums up my posing sessions.

I hated practicing because I felt uncomfortable, awkward, fake, un-natural, difficult, and just frustrating–but I loved lifting weights in the gym. My confidence in my performance started to rise, and as I began to see my body change and chisel into that of an athlete; there was no stopping me. My perfectionism kicked in and I stuck to my perseverance in and out of the gym; some may say it even heightened it. I became a little obsessed with health, nutrition, and the gym; it took over my life and I was determined. My coach wanted me to compete a month early (April 2016) stating that I was ready and although I I didn’t feel it, I changed my plans to compete in my debut amateur bikini competition in Mashpee, MA in April where I placed 3rd place overall and 3rd place in debut. While this was a great accomplishment for my first show; I felt like I should have won, so 3rd place was a big of a let down. Everyone around me (friends who compete, friends who don’t, and family) were so happy for me, and proud of my placing, but in my mind I thought “It just wasn’t good enough. I was supposed to win.” Yes, this is my thinking at something I have never done before; to be the best. I understand now how unhealthy perfectionism is; and it is a constant battle every day to be more aware and present in the moment and not get caught up in the performance. I wrote in a post on Instagram that following day “The adrenaline was pumping through me, the nerves shook my legs, and my smile felt dry and forced; there is a certain confidence that comes from training countless hours toward a goal and yesterday I saw it flood from within. I didn’t feel self conscious, inferior, or insecure, I felt strong, sassy, and confident.

Back to the gym I went; I changed my diet for this next month in-between competitions because let’s face it, I am a foodie–and I only had ONE cheat meal throughout the whole 3 month preparation leading up to my first show. I became so strict with my meals that I no longer enjoyed food; it was just fuel– protein, carbs, and healthy fats at it’s most basic boring form. I was much happier creating macro-friendly meals that I could enjoy. My confidence boosted even more between these two shows; I looked and felt dynamite–but in a way, was still unhappy. There are many highs and lows of preparation and competing; not to mention the unhealthiness of it physically and mentally.

Which brings me to May 29, 2016 “I started training 146 days ago; that’s 4 months and 25 days to not cheat once in 105 of those days, suffer, grow, fall short, work harder, stay focused, get a cheat meal, partake in my first hell week. For 39.89% of 2016 I embraced a lifestyle with so much determination, and heart that I never lost sight of the goal from the start. I knew I wanted my Pro Card. No one said it would be easy, but it sure was worth it this journey I’ve been on!

I have met so many new amazing people, re-connected with old friends, helped current friends, and have been surprised a few times when people tell me that I, have inspired them. That’s the overall goal right? Find something you love, something that you get so excited to talk about, and be a part of, that it radiates and inspires other people without that being the plan. It’s when you help yourself, you find yourself helping others. Four roses, three 1st place gold medals, a plaque, and one thankful girl!

While this is all true; it has it’s price to pay, you don’t see that in a celebratory photograph. You spend a lot of time alone or isolated; sure you may train with a team or a friend, you can bring your meals to the table with friends or loved ones, you have a whole team the day of the competition helping and cheering you on–but it is a very singular experience overall. I have met many amazing people through my fitness journey, rekindled and strengthened other relationships, but at the end of the day; even when people support you–it doesn’t mean they understand you. Especially in the fitness industry; outsiders project their insecurities and self-sabotage on you when they see your change in lifestyle. Asking things like “Hows your diet going” “You sure you can’t eat this?” “It’s just a bite it won’t kill you!” “I could never do what you’re doing, but you look great!” and so on. I am not here to make you feel bad about your life or choices; so please don’t twist around your words or mine to think I am judging you for your lifestyle.

After winning; I went into a celebratory binge, I ate everything and anything–I was loving life, happy as could be, and I didn’t want to workout. Which left me feeling mentally like I should be working out. I beat myself up over indulging in food, and not going to the gym. It was a good month or so before I slowly wanted to get back in the gym–and by that point my mental realization of being absent from the gym for so long hindered my physical performance. I felt weak, I felt un-motivated, and I felt obligated. I had to compete within a year of winning my Pro Card to keep it’s status; let the ego flood in…NOW!

I slowly started to lose my confidence and sass; it would come in waves, I depended on others and this is not something I thrive on. I changed a couple trainers, stuck with one through the completion of my Pro Debut prep, and placed 4th in my first Pro show. While deep down, I wish I had placed better; I was a little more humble this show than my amateur debut. I had made the goal prior that I wanted to make top 5; that would be a successful Pro debut for me, and I did–I met that goal.

After my Pro debut; I again binged on celebrating, I never was the young girl who had an un-healthy relationship with food, I never tried fad diets, restricted my eating, or had a sweet tooth. Now this all changed; through competing, I began to associate food with emotion, eating sweets and over indulging with winning and good feelings of celebration. I started craving everything sweet and un-able to physically stop without telling myself I needed to. Let’s put this into perspective; one night I ate an entire sleeve of Oreos…let’s not stop there though–because each one had a dollop of peanut butter on top. They were amazing; so good tasting that I physically and mentally did not want to stop until they were all gone.

The hardest transition for me now has been maintenance; and overall living a healthy lifestyle. It is a struggle every day, to not associate with “bad foods” or “I can’t have that” and the freedom of I CAN HAVE IT! Restrictions are a tricky thing; you have to be disciplined either way, not to have too much just because you can, and not to restrict too much because I am no longer in preparation.

It has been 397 days (when I wrote this post) since my Pro Debut show; and like I said, it is still a struggle daily to allow myself to eat donuts or dessert without feeling guilty; but then when I do–to not overindulge and stop myself from doing so. I tell everyone (woman especially) who pursue me with questions on competing; to be prepared, and not for what they think like meal prepping and living in the gym–but for the mental changes and post show blues that we all face, yet withhold from sharing…the darkside of fitness competitions.

 

What Turns a Rock Into a Diamond? | Pressure Cooking: The Ultimate Meal Prep

When I think of pressure cookers I think of the 70’s; accompanied by casseroles and David Bowie’s Diamond Dogs Album, oh! And pressure cookers. Not only are they the ultimate meal preparation tool; but they have been around much longer than the 70’s!

The origin of the pressure cooker was derived way back in the mid 1600’s; a French physicist Denis Papin, better known for his studies on steam, invented the steam digester in an attempt to reduce the cooking time of food. His airtight cooker used steam pressure to raise the water’s boiling point, thus cooking food more quickly.

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The more modern adaptation known as the second generation pressure cooker was developed around 1973, and lastly just in 1991 came along electric pressure cookers. This is the modern tool I will be talking about in this post to better utilize your time when it comes to meal prep.

I started using this tool during my second competition prep to cook large amounts of meat and vegetables at a easy and efficient manner; though a close friend of mine now encompasses his business around this cooking technique! Shawn Guiney– an entrepreneur, best-selling co-author, Certified Nutrition Specialist and Certified Personal Trainer; who is passionate about transforming lives one meal at a time utilizes the pressure cooker to it’s highest potential.

Shawn has a system for “done for you” service for meals that works; and the main appliance he uses, the pressure cooker. For more information on Shawn and his business Fit and Fresh Solutions click here.

For now; let’s dive into the pressure cooker (not literally, that would be quite the heat wave!) The modern, electric models look much like a slow cooker (and many often offer that function.) They are incredibly easy to use; often the press of only a couple buttons gets you up and running to set and forget while tackling other tasks (Click to watch a video of Shawn and I cooking with pressure cookers, and the various activities we accomplished while our meals cooked!) The pressure cooker we used in the video can be purchased here: Crock-Pot 6 Qt 8-in-1 Multi-Use Express

Alright so let’s get to cookin’! Most models have a browning function; now this is extremely helpful since browning your meat is essential if you want rich, caramelized complex flavor. It’s as easy as adding some Extra Virgin Olive Oil to the pot, set on the browning setting, and allow the oil to heat thoroughly; your meat should be browned in batches to prevent the pot form cooling down and steaming the meat instead of browning!

Once the meat is browned (again, you can skip this step entirely if you want just pulled chicken or pork or to save on time) you will add the remaining ingredients to your pot (vegetables, etc.) Or, if you have more than one unit, and you are meal prepping in larger quantities like Shawn and I did; you utilize one cooker for meat, one for vegetables, and one for the optional starch such as rice. Needless to say; you select the setting and time you will be using, and then the pressure cooker should get up to pressure within 15–20 minutes depending on the model and conditions. This is when the actual cooking time has begun, and the unit will start to countdown. What is great about these modern electric cookers is the ability to automatically depressurize; much like I wish I had a “let off steam” function– these appliances do!

Be extremely careful when around and using a pressure cooker; modern technology has made them much safer than they used to be, but still be cautious. Now is the fun part! Remember, the food inside is especially hot–as a friendly reminder: steam will come out, watch your face! (Unless of course you didn’t have time this week to make it to the spa and you would like a facial, in that regard; embrace –JUST KIDDING, DO NOT USE AS A FACIAL MACHINE.)

Your meat should be cooked to the ultimate tender fall off your fork perfection, vegetables will still have a little crunch to them, and rice has never been so easy! Flavor with any sauces, spices, or fresh herbs and enjoy! This makes freezing meals super easy as well.

I hope this opened your eyes to new ways to make your meal preparation not only more efficient, but also easy! The possibilities are endless to the combinations of ingredients that can be placed in a pressure cooker; let me know what your favorite combination or meal prep in a pressure cooker is below in the comments!

What Is Meditation to You?

While our Western civilization is becoming more and more eclectic; it seems some still squirm at the term meditation. Isn’t that just for the 20 year old female who hasn’t washed her hair in three weeks, smells of frankincense and tea tree oil, proudly displaying her peace sign tank top with beaded bracelets half-way up her arms and rings on nearly every finger? Or maybe the rather bald male; you know, with the mala handing around his neck, the one dressed all in saffron orange?

meditation

The short answer is no. Meditation is no longer just for the new-age, in-tune spiritual individual who labels themselves as a yogi or hippy. And while at times; I like to identify with that stereotype, that is not who I am–it simply is just a part of me. As it stands true with many other individuals alike and different from myself.

Considering there are many forms of practicing meditation; I will touch upon what is deemed meditative for me, in hopes of opening your eyes to something you may have never contemplated before.

First, we will start with the least abstract form of meditation in my life which is exactly what you may think of when you think of meditating. For me; this means Transcendental Meditation (TM) the technique for inner peace and wellness. I was taught TM when I was in high school; it was actually a family event. Myself, as well as my Mom, Nana, and Papa; all went to the same teacher/instructor/practitioner as a whole (though this is completely not necessary to go with others or as a family, we were just all open to learning this invaluable life technique.)

What is Transcendental Meditation (TM) you may ask? “It’s an effortless technique for “recharging your mind and body” — and creating a brighter, more positive state of mind. Hundreds of published research studies have found that TM is highly effective on stress and anxietybrain function, and cardiovascular health.” –tm.org Which seems like anyone, and everyone can benefit from those results; and it’s true! At the time I was 17 years old, my Mother 34 years old, my Nana 65 years old and my Papa 72 years old–which shows not only an array of ages, but gender as well. However, we are not the only ones who practice this vital awareness and practice either; Paul McCartney, John Lennon, Clint Eastwood, Howard Stern, Cheryl Crow, Hugh Jackman, Jerry Seinfeld, Russell Brand, Ellen Degeneres and many, many more implement this technique into their lives as well!

What exactly do you do? First, you will want to find someone in your area local who can teach you one on one; our teacher practiced under the Guru Maharishi Mahesh Yogi who founded TM. Once you go through the course and learning process, you are set for life; to practice nearly anytime, anywhere. It is practically effortless, and nearly anyone can do it–from children, to learning disabilities, to elderly. You are given a mantra (a word or sound repeated to aid concentration in meditation) specifically in-tune with you personally. From there; you simply sit or lay down in a quiet place, close your eyes, and after a few moments of quieting your mind and acclimating, you start repeating silently your mantra for 20 minutes. That is all, but the benefits far outweigh the simplicity of it.

Originally I practiced 20 minutes twice a day; on any given day, it is usually just one session for 20 minutes in the middle of the day as a reset button to refocus and rejuvenate my mind and body. If I have a busy day, a lot of computer work, many social interactions; I become drained, un-focussed, and foggy feeling. After 20 minutes of TM I feel more creative, attentive, and present for the next task at hand.

Ok, so granted I do wear beaded bracelets and practice what you may think of as a traditional meditative process; I also find meditative properties and benefits in other activities that I partake in. Something as simple as washing the dishes is very meditative for me; and that doesn’t mean while washing dishes I am chanting silently my mantra–no. Actually, I usually put on some of my favorite music; and tackle the task, this not only allows me to accomplish a chore that needs to be taken care of, but also allows my mind to freely explore any thoughts or just simply be.

Which leads me to my next activity that is very similar to washing the dishes but less of a chore; hiking or walking. Now while I feel very at home in the woods after walking day after day for 6 months (Read more here if you don’t know what I am talking about) but there is just something about being in nature, and physically moving, that resets and refreshes my body and mind.

These are examples of what works in my life; and what I’ve labeled as meditative, they may not look the same in yours. But I challenge you to be open to reflecting on your life and daily activities and identifying what brings you comfort, the feeling of content, happiness, rejuvenation, and energy; because that my friend– is meditation.

 

 

Café Coffee |Good or Bad?

I went from drinking coffee “light and sweet” occasionally, to not at all, to now black, sometimes 3 a day (or night.) What is the phenomenon with coffee and caffeine? Well, for one– in the Western World we want to accomplish everything and then some; preferably accomplished “yesterday”. Caffeine helps the illusion that we are superheroes that can accomplish more in a day, in a shorter period of time, with precise focus. Sometimes that is exactly what it is though; an delusion.

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Let’s recap some of the benefits of coffee…Say HELLO to Caffeine. Did you know that coffee is the most commonly consumed psychoactive substance in the world? Coffee can improve energy levels through the caffeine content, it can also help burn fat as it is a appetite suppressant. Several studies show that caffeine can boost the metabolic rate by 3-11%. Some essential nutrients are found in coffee as well; one cups contains Riboflavin (Vitamin B2) 11% of the RDA, Pantothenic Acid (Vitamin B5) 6% of the RDA, Manganese and Potassium: 3% of the RDA, Magnesium and Niacin (B3): 2% of the RDA not to mention it is loaded with antioxidants.

In a study involving nearly 20,000 individuals; people who consumed at least four cups of coffee daily had a 64% lower risk of early death compared to those never or rarely consumed coffee…four cups!

Now that we have talked of some of the benefits; be mindful of how much you consume, when you consume it, and whether your body has become accustomed and reliant on coffee. The reduction in risk was more significant once people reached the age of 45, which means it may be even more beneficial to consume coffee as we age. Also it is not advised to consume large amounts of caffeine while pregnant; limit yourself to 1 cup or less during pregnancy.

Coffee is coffee right? Wrong–bad quality coffee can have a lot of impurities in it; which can cause sickness, headaches, etc. This can happen if your coffee is made from beans that have been over ripped or otherwise ruined. Even one ruined bean can make your cup toxic. If you invest and buy high quality, speciality coffee you don’t have to worry about this.

Another thing to consider is if you have high cholesterol please choose filtered coffee! Coffee beans contain cafestol and kahweol, two ingredients that appear to raise LDL cholesterol levels. Filtering the coffee traps most of the LDL, but cafestol and kahweol are found in espresso, turkish coffee, french press and scandinavian style “cooked coffee”.

Keep in mind that decaffeinated coffee still contains caffeine. Say what!? Typically an 8-ounce cup of brewed coffee can contain anywhere from 75 to 165 milligrams of caffeine; whereas decaffeinated coffee contains an average of 2 to 7 milligrams per cup.

Like anything; balance is essential to reaping benefits, become resilient to absence not co-dependent. With that being said…my cup of black coffee was delicious this morning! Coffee is often loaded with “hidden” calories, try adding almond, or coconut milk that is unsweetened. Cream contributes about 50 calories and 3 grams of saturated fat per tablespoon! Most importantly; avoid sugar in your coffee; a teaspoon of sugar contains 16 calories. It may not sound like much, but if you add two, three, five teaspoons to your brew and drink a few cups per day, the calories add up!

More importantly for me; the good far outweighs the bad since I drink my coffee black or with a splash of unsweetened almond/coconut milk. Coffee aids in a boost of happiness for me, not to mention is a big social factor–in a few hours I am meeting  a friend at a local café to share stories of her recent mission trip in Africa, and catch up before I leave for Asia in a few days (I will already be back in Thailand when this publishes!)

Ps. Pro-tip: I started to notice a discoloration in my teeth from consuming coffee last year so frequently in Thailand; I now drink both hot, or iced coffee through a straw! Slerrrrrrrp, cheers!

The Little Device That is Running Our Lives

I just shocked myself; literally, okay–not literally but pretty freakin’ close! February 4th 2018 was the first Sunday I turned off my phone; the day I am writing this is June 27th, 2018. This is beyond fascinating; if someone asked me 10 minutes ago, how long I have been turning my phone off on Sundays–I would have responded with “Oh, I don’t know; a couple months now!” Last I checked, a couple is two…not almost FIVE; 5 months that each week I turn my phone off completely for an entire day, and don’t go on social media either.

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I will admit; within these past 5 months, there have been two Sundays where I had my phone on (but this wasn’t until a couple months into the routine of religiously turning it off every week.) AND, it was necessary for me to implement the discipline to something rather difficult and addictive for me, to appreciate the healthy use of middle grounds and not having to be so “black and white.” If I commit to something; I do so fully, I don’t half-ass anything. Which meant on Mother’s Day this year; my phone was off. On Father’s Day this year, my phone was off. As well as during Superbowl, Easter, meeting friends for dinner, the movies, brunch with friends, etc. It wasn’t until May 20th 2018 when I turned my phone on for the first time on Sunday; and that is because I am a photographer and I had a wedding to shoot. The second time my phone was on; was a month later (just a couple weeks ago) on June 10th, 2018 when Tyler came to visit me from Portland, and I was to pick him up. As you can see in both incidents; they are both months after my initial decision and routine, and they were both necessary to have a cell phone that day.

So why am I telling you all of this? Much like the majority of our generation today (only heightening to come I presume) I became addicted to my cellphone. I didn’t like the power I allowed it to hold over me, I didn’t like the anxiety, the reliance, the time wasting energy and attention I gave it, nor the lack of communication and social skills I could see dissipating from my life. It is one thing to be aware of something in your life that makes you unhappy and do nothing about it; but for me, it was time.

I had been contemplating a day that would work best for me; and naturally, I think the best day for me was and is Sunday. Generally speaking Sundays are usually pretty routine for me, so not having outside communication would work well in most instances. Typically I reserve Sunday for “me” time; meaning– some days I go to church, train Muay Thai, breakfast with family or close friends, summer fairs/festivals or berry picking, laundry, reading, hiking or yoga, etc. Sunday was made as the seventh day; a day of rest, which means– even if something is physically exerting, the activities I choose are still a reset to me both mentally and physically.

I wrote an Instagram post the Sunday prior to starting this new challenge and lifestyle, “Going forward, if you want to make plans with me on Sunday; don’t ask day of-I’m not ignoring you, I’m ignoring everyone.” While it sounds rather rash to read; it wasn’t entirely meant that way, I just felt like nothing was personal to my family and friends my deciding to embark on this journey–I needed to do this for me. Sometimes things can seem selfish initially, when in reality; if I am at a better place in my life–I can be more invested and present in the relationships around me.

Initially it was difficult for those closest to me to grasp, things like “Well what happens if people just stop texting you?” “Ugh, what if I need to get ahold of you or something happens!” and so on and so forth. My outlook on the matter; it is only a day. Sure accidents happen, things come up, plans change, and maybe people will stop contacting me. But you know what? Twenty years ago, we didn’t have these little devices that we expected everyone to carry around with them at every waking moment to be available at any time of day. If you wanted to know if someone was available, you stopped by their house. If friends couldn’t embrace my choice to not utilize my phone on Sunday; well then they weren’t really friends to begin with.

A lot of people like to joke with me saying things like “Well I guess I will just have to send smoke signals.” While I understand these statements are 99% sarcasm and jokes; there are some bitter connotations behind them, because I believe people hate change. I will be the first to admit I don’t like change, but I embrace it. As the saying goes; only one thing is for certain, and that is change. It was uncomfortable for me at first; I did’t know what to do with myself on that first Sunday, I had anxious thoughts about who may have texted me, I would pick up my phone to check the time out of habit, and I would go to use my phone for music while hiking or working out and realize…oh yeah!

As the weeks went by, these actions became less routine and automatic; and my new pattern had set in and I no longer picked up my phone to check the time. (Now, instead of turning completely off I turn on airplane mode so I can still utilize the alarm clock, check the time, and take photos and video.) I never realized how much my daily life depended on this handheld device until I went to set my morning alarm and all I stared at was a black screen. My life at times is consumed, and sometimes dictated by this tiny powerful device in my hands; and though I am grateful for technology, since most of my life is focused around it. I assure you, this was one of the best lifestyle changes I have ever made.

It led to the next phase of deciding a certain time each day to put my phone on airplane mode; and not turning on until a certain time the following day. When I first started this process; I was getting up at 7:40am everyday, so I would turn my phone off at 10:00pm each evening–and not turn on until 10:00am the following morning. Prior to this; my morning habit was to shut off my phone alarm and mindlessly scroll Instagram for endless minutes which turned into half an hour. What a waste of time and way to start your day! Now, I wake up at 5:00am everyday, so I have been turning my phone on at 9:00am daily, and off at night at 10:00pm. This seems to be working for me, but I am always open to changing ever so slightly to better adapt to my current situation. I also didn’t stop there; like a snowball effect, I turned off text message notifications.

This was a freeing act for sure, I could be in the middle of something on my phone; get a text message–and next thing I know an hour later that text lead me to Instagram, Facebook, and a video of cute baby kangaroos–not productive. By not being interrupted by text message notifications, I intentionally check my messages and respond accordingly. Small changes add up; don’t just wish something were different, implement the changes you want in your life.

I will leave you with this statistic below, if you feel comfortable in your life with turning your cellphone off for a few hours a day, or even a full day completely comment below to let me know how you like it (remember, the first couple weeks are hard!)

“We know that medium to heavy multitaskers, who engage in multiple forms of media simultaneously, tend to demonstrate smaller gray matter area in the anterior cingulate cortex, which is the area of the brain responsible for top-down attention control,” he said. “Altogether, this means that if you are too dependent on your smartphone, you are basically damaging your ability to be attentive.” Teenagers in a study also had significantly higher scores in anxiety, depression and levels of insomnia and impulsivity, said Dr. Hyung Suk Seo