Everyday Minuets #4

What a difference the sun makes! The shorter days trigger that "SAD" complex for me, Seasonal Affective Disorder. But when the sun shines on a colorful fall landscape, my soul sings! Yesterday I put bird seed in our backyard feeder and this morning had the pleasure of watching our winged friends excitedly having breakfast. They had to take turns, as only about 4 could eat at a time, and there were regular but short-lived squabbles.

Earlier in the fall I had created a breakfast nook in my kitchen so that I could have a view into my backyard. The breakfast nook was a typical feature of the Craftsman Era. But with my kitchen having been remodeled by a previous owner, I don't know if my house ever had one. I moved a butcher block cart on wheels to the middle of the kitchen, so we now have an island. In its previous corner space under two windows, I placed a small, wooden table and two iron chairs. The first thing Beezy did this morning was to work on her cross stitch sampler at this table. Our library has had ongoing Little House on the Prairie programs all year, and on Tuesday they began this needlework project.

Also this fall Beezy asked if I knew where her nature journal was, which we started in the spring but did not work on much. Luckily I knew its exact location, and she has been drawing in it daily. She has always preferred to sprawl out on the kitchen floor to do her artwork, and this is where she has been working on her journal this morning. She drew a penguin (we recently watched "Mr. Popper's Penguins" on DVD) and a bird nest in a tree. Sometimes she draws things from our yard, but most often from her imagination. Occasionally she will draw from a picture. Her friends have been very interested in this nature journal and have wanted to draw in it too, but Beezy is reluctant to give up too many pages! Her drawing skills have developed dramatically since beginning this self-initiated practice. I usually write the nature journal into the natural science category of my plan book, but it also doubles as art.

Even though Beezy is sick today, she has already begun "school" on her own by doing her cross stitching and nature pictures. We will keep it simple today. Perhaps I will have her read quietly to herself, and I will read from a couple of books to her, letting her off the hook for narration this time. We have a movie to watch called "Red Dog", and maybe there will be something of educational value in this as well!

Vitality Challenge

 Model and Yogi, Christy Turlington

Are you tired almost every day, even after a full night's sleep? Do you struggle to have enough energy to perform your every day tasks?  Fatigue is not an unusual problem for women, especially those of us nearing middle age (cringe). Hormonal changes, raising children, caring for aging parents, and careers are all challenges we face, and in today's world, we are juggling it all at a faster and faster pace. Ladies, we are depleted, let's face it. Physically, emotionally, and spiritually. We are on a merry-go-round that, if we ever get off it, we do so by careening through the air and crashing into a tree. We wouldn't know the simple life from a Mexican fruit bat.

Yesterday I received the May issue of  Whole Living magazine in the mail, and a caption on the cover says, "Spring-Clean Your Life."  So I think a challenge is in order. My sister is getting married Memorial weekend, and I have been meaning to lose 10 pounds. But let's not diet.  Diet is a 4-letter word, and we know diets don't work long-term. And we are not interested in counting calories or deprivation of any kind. In fact, eat whatever you want. Just keep a few tips in mind and implement these steps religiously:

1. Sugar will give you a boost of energy, but then you will crash. Sugar is aging and causes all manner of health problems in excessive amounts. If you want a treat, eat a good meal or substantial snack first, then have a small dessert.

2. No caffeine after 2:00 p.m.  It will interfere with your sleep.

3. Less than 7 to 8 hours of sleep every night results in serious sleep deprivation. Get your beauty rest!

4. Exercise at least 30 minutes every day but Sunday, which should be your complete day of rest. You can cook a nice Sunday dinner, but really, your husband can do that if you cook the rest of the week. Otherwise, no house work. Do something relaxing that you enjoy. Or do nothing. Just be.

5. Begin your fitness program with 5 minutes of moving warm ups, rather than static stretches. For 20 minutes, take a brisk walk, dance, do aerobics, use free weights, etc... Then cool down with yoga stretches for 5 minutes. I guarantee you will have more energy! And regular exercise translates to a better quality of sleep.

6. Eat breakfast within an hour of waking up. You will have more energy and less cravings all through the day. Make sure you are getting the recommended protein, whole grains, some dairy, and fruits and vegetables, eating as much organic and locally grown food as possible. Think whole foods rather than packaged and processed.  Do not skip meals. Four to six smaller meals is recommended over 3 large ones.

7. Coffee dehydrates, which is another energy zapper, so drink an extra glass or two of water for each cup of java. You can also get water from things you eat, such as juicy fruits and vegetables. Aim for the rule of 8 to 10 glasses of water daily!

8. Manage your stress. All of the above will help you do so, but add prayer and meditation to the start of each day. Light a candle, say a prayer, and read a page from a devotional booklet. Journaling is also a great outlet for get whatever is obsessively circling your head.

9. Spend time in nature every day. This is a proven stress reducer, and we are hard-wired to be calmed by the sights and sounds of God's creation. Try keeping a nature journal. Even if you are no artist, drawing is also therapeutic. Any hand craft, in fact, will keep you centered. And of course, gardening is a moving meditation. Get your hands in the dirt!

10. Spend more time with the people who are important to you and less time plugged in. Get off the internet, shut off the TV, get off the phone. Get the television out of your bedroom, and no screen time within an hour of going to bed!

There is our 10 step plan to increased vitality, contentment, and fitness! And hopefully, in the process, we will look and feel better, whether or not the pounds melt away. (It goes without saying, but if you smoke, it's time to quit!) Please let me know if you will take the challenge with me! Any wellness plan has a greater chance of success if one has a partner. So sign up for email notification of new posts, and I'll keep you posted on my progress!