Category: health

(hopefully) becoming a runner part 1

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It all started when I read “Born to Run” by Christopher McDougall. No, not really, it didn’t start there nor have I ever read the book which from my knowledge talks about how humans are uniquely born to run. It started because I wanted to have more stamina for kayaking with Mallory in the various bays and rivers we have in Northern California. With kayaking being mostly limited to the longer summer days, I also needed to find a way to remain active during the winter months. Since I got hit by a car while cycling, I haven’t been able to find the same drive with cycling that I once had. I thought maybe running could fill this empty hole that cycling had left.

I find my emotional state is directly tied to how much physical activity I have in a day and now that I’ve worked in an office for the past 6-7 years instead of outside at a plant nursery, it’s more important than ever to stretch, stay nimble, and get my heart rate up. I played a lot of team sports growing up and running was something we had to do but did not want to do. It was only until high school where I discovered cross country running. I never joined cross country team but I was inspired by the trail running shoes and running races through tough terrain. It was hiking on steroids! From there, I dated several people who were into running whether it was triathlons or strictly running for the joy of it. Time to time I would run for fitness (a couple miles here and there) and I also ran a few small 5ks but nothing beyond that.

Like anything in life, we like to think the ideas we have are our own but in reality, it’s probably a mix of self-interest and what we’ve been exposed to through others we’ve come in contact with. I’d say most of the time , we need to know something exists before we have interest in it. We find out it exists through others. It may and is typically not an immediate response, you might be exposed to something over years and then finally, it clicks, you start to pursue this thing. At that moment, you think, “Ah, what an original idea” but in reality, it’s because you’ve been exposed to it over time.

As I began down my running path, I learned my 40 dollars shoes although better than most would not cut it which began my dive into the tech side of the running industry. There is plenty to buy in the world of running and plenty of stuff that’s probably not necessary. From my research, what I found necessary is a good pair of shoes. This pair of shoes would help me avoid injury, run faster, jump higher, just like the PF Flyers in Sandlot (if you haven’t seen the film, please watch). OK, maybe not jump higher but definitely avoid injury and run faster. Avoiding injuries is something that has become increasingly important for me in my 30s. When fitting running shoes, I learned that you need to go up a size or at least have a thumbnail space because your feet swell on a run and normally throughout the day. I should know this from all the backpacking I do but I guess I just dealt with it. After searching reviews, youtube, and all other corners of the internet I decided on the Saucony Endorphin Speed, the 2019 running shoe of the year.

Now equipped with a new pair of flashy running shoes, I set off on my first runs. Typically around 2 miles in length. I found my pace to float around 9 minutes and 30 seconds a mile (~5:54 a km). It seemed slow to me but it was encouraging. I found it hard to fit running into my routine, even 30 minutes felt like so much time. It seems making something routine is a hard thing to do. I hoped by starting small, I wouldn’t get burned out. I remember when I started meditating and 2 minutes felt like an eternity but I was able to work up to 20-30 minute long meditations. And just like meditation, the longer the experience, the more benefit I was able to achieve. That runner’s high is no joke, I never feel bad emotionally after a run. It’s always, “I’m glad I did that.”

Being my competitive self, I wanted to experience growth and improvement rapidly. I wanted to increase my mileage quickly. I wanted to get faster ASAP. With this drive to improve at a rapid pace, I would start to run into issues, no pun intended. The push to become a “better” runner hurt my progress as I soon to develop various injuries. Notice the word better is in quotes because a better runner doesn’t necessarily mean getting fast quick, it means knowing your body and having patience. A lesson I would learn again and again on my path to becoming a runner.

Part 2 coming soon…

clam chowder, a crab sandwich, a hike, and some quiet

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I’ve now been back living in Sonoma County for a year and ever since I moved back we’ve been wanting to get down to Spud Point Crab Company to get a crab sandwich and some chowder. Unfortunately, the lines can be very long on the weekend so we often pass it up in favor of something cooked out of our camper van. Fortunately, we both happened to be free on a Friday, a not so busy day on the coast compared to the weekends.

When a three day weekend is on the calendar, I find it nice to really take advantage of the first day. It sets up the stage for a fulfilling weekend. One of those weekends where you wake up on Saturday morning thinking it’s Sunday only to realize you have another day to enjoy without the pressures of work. We decided to take full advantage of our Friday and head to the coast for a rare meal out and a nice quiet hike.

Mallory taking Betty down for her first taste of ocean water at Coleman Beach, Bodega Head.

For us, it’s pretty simple to get to the coast. It involves no turns, just a willing old van. Lately I’ve been having a mysterious power draw while the van is off so I was happy when I turned the key and it started after two weeks of being parked. With Betty in tow, we loaded up the van for a trip to the coast and to catch that elusive crab sandwich that has evaded us for so many months.

We’ve been in the middle of a little oh so common January heat spell which made for a powerful sun that burned off any fog by the time we reached the coast. It was a beautiful day on along the coastline with offshore winds spraying off the lip of crashing waves. We passed Goat Rock State Park where there are opportunities to rock climb and skirted by Salmon Creek where a few surfers were out catching waves. A couple miles passed Salmon Creek and you come to the turn for Bodega Head. Previously, a place for potato farms,once a proposed nuclear site and now a state park.

Along this road you’ll drive along Bodega Bay, a pocket of protected water from the crashing waves of the Pacific. Crab pots stacked high on both sides of the road, harbors with new and old fishing boats, a few seafood restaurants, kayakers deploying crab traps and fishermen trying their luck from the banks. It’s a beautiful place that can get pretty busy on the weekends but was only moderately active on this Friday before noon.

Mallory chomping down on Spud Point’s crab sandwich.

We decided we would hike before our meal in the state park that you can find at the end of the road but those plans changed when we saw no dog signs. Coleman Beach allowed dogs so we stopped there and Betty got her first taste of ocean water. The wind was strong, enough that it blew us right back into the warm confines of the van and down the road for an earlier than expected meal at Spud Point. Surprisingly, there was parking and there was only one person in line. A rarity and it seemed our time had finally come. Two New England style clam chowders and a crab sandwich to split. We drove up the road to a pull out and enjoy our meal looking out over Bodega Bay. The clam chowder had a kick and was quite delicious. The crab sandwich was delicious too but maybe not as good as I remembered. Side note, these days, we often struggle to eat out because we can cook up some pretty good meals at home that can match what we get at restaurants (at least to our palates!) and save money while doing so. Still, we were satisfied and our bellies were warm. It was a nice treat to enjoy together and Mallory got to have her first taste of Spud Point Crab Company.

Crab sandwich from Spud Point Crab Company.

We then took Coleman Valley Road, a well known road in these parts that starts on the cliffs at the coast and rises through farmland while offering scenic vistas as far as the eyes can see. Off this road, you’re able to access one of the trailheads into the Willow Creek preserve. Here we got to enjoy a nice 6.5 mile loop that gave us respite from the constant wind we experienced on the coast. The trail is surrounded by Oak, Fir, and Bay forest with ferns and mushrooms coating the understory. One thing we noticed relatively quickly was the absence of noise. This was a hike that was truly medititave. Big breaths, sighs of “I’m here,” were common as we weaved our way through this beautiful preserve.

Trailhead sign for Willow Creek preserve off of Coleman Valley Road, Occidental, CA.

After the hike we dropped down into the small town of Occidental before making our way to Mimi’s Ice Cream in Sebastopol to top off an excellent day with Mimi’s Mud (Mallory’s favorite flavor of ice cream). A beautiful start to our three day weekend.

I’m a Morning Person

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As most of my friends would attest to, I’m a morning person. Even in my party days, I’d be the first one up and about the next day. There’s something special about the mornings and a new day, a blank slate.

Have you ever been on one of those road trips that required you to wake up before dawn? Seeing the sun peak over the horizon as you drive to a fun destination. Often that’s a fishing or backpacking trip for me. A good early morning doesn’t always need a road trip. It can involve a nice cup of coffee, some good reading, a nice meditation, or a glowing fire.

I love those days where you feel like you’ve had a whole day of experiences before the clock hits noon. Of course, these days can require you to go to bed early to still get a full night’s rest but that’s not an issue for me typically. Night owl I am not. Maybe I’m the morning chickadee, the hummingbird thirsty to start the day.

I can remember when I moved into a straw bale constructed house and I was without power for two weeks as we set it up. Without lights, I found it hard to stay up an hour past sunset. I was more in line with rising and falling of the sun. There was something special about that. Something I enjoyed greatly and it just felt right.

Thich Nhat Hanh alongside Martin Luther King Jr.

This mantra I’m about to share is one I try to say each morning. I’ve probably shared this before but that’s only because I find it so valuable. It’s from the late Thich Nhat Hanh who recently passed away a few days ago. A great teacher who championed important causes like alongside Martin Luther King and beyond. A Buddhist monk who helped bring mindfulness to America and teach many to focus on the present and our breath. To be grateful, to enjoy each day, to not judge our emotions, and many other simple but profound ideas that just make sense to me.

“Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion.”

― Thich Nhat Hanh

Even if I do no meditation, that gives me a short pause before my thoughts rush to fill my newly awaken brain. Here’s to a new day!

Making Spicy Kimchi

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It’s so great to have garden space and a “big” kitchen again. Don’t get me wrong, eating out is great but there’s something that feeds the soul when making a meal with your partner. The teamwork and the ability to enjoy something you created right then and there. What’s this all have to do with Kimchi? Well, having the garden and kitchen has gotten me back to my cooking and fermenting ways. Along with a partner that encourages me every step of the way, I’m being pushed to new heights and challenges. With our new found love for kimchi fried rice, it renewed my interest in making kimchi from scratch. A trip to the Asian market to pick up the goods and I went quick to work. Gojuchang, a Korean pepper paste along with garlic, fish sauce, ginger, scallions, a huge Napa cabbage, and some salt. Does that not sound like it will be good?

I loosely followed the recipe found here: https://www.feastingathome.com/how-to-make-kimchi/

Here is the delicious kimchi fried recipe, super simple! https://cooking.nytimes.com/recipes/1018097-kimchi-fried-rice

The Kimchi turned out great and it’s lasted 6 plus months in a container in the fridge. The Kimchi fried recipe has been the main way I use Kimchi. It’s been awesome to incorporate Kimchi fried rice into our dinner options as Mallory loves it, it’s easy to make and the ingredients are easy to have on hand not to mention it’s cheap!

how to reduce stress, anxiety, and fear with breathing

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(Disclaimer – read Thich Nhat Hanh, I’ve learned a lot about what I’m going to say through his teachings this past year.)

What’s something we do all day that if we did consciously would relieve stress, anxiety, anger and fear? It’s breathing. How often do we not pay attention to our breath? I can go days without taking note that my stomach is rising and falling with each breathe. Isn’t that a bit strange? Something we do all the time but pay zero attention too.

We’ve probably all heard about taking ten breaths when you start to feel angry as it will help you calm down and manage the situation better. When we calm down and listen to our breath and be in our breath, we begin to live in the present moment. We can begin to let our anxieties of the future and past fade away.

Your sleeping can improve!

Sleeping for me has always been tough, it’s been hard to shut off the mind each day. If we take time throughout the day to breath (AKA meditate), focus on the breath and the present moment we can let our mind relax and stop the thought cycle. Practicing this during the day makes falling asleep much easier because we’ve worked through thoughts and feelings throughout the day instead of only letting these thoughts consume us as we lay our heads down.

Where do our anxieties reside?

My anxieties reside mostly in the future and the past. I beat myself up for things that happened in the past or I dread certain things in the future. If I allow myself to relax, breath, and participate fully in the present moment, these anxieties are diminished. I realize everything is OK right now.

It’s hard to only focus on breath, what are some exercises I can use to help me?

Here are some sayings that I took from Thich Nhat Hanh that have helped me. Time your breathing for each sentence, it helps to slowly think the sentences but not say them out loud. Slowly, you can drop thinking about the sentences and totally dive into your breath. It’s like anything, the more you practice, the easier it becomes. Don’t beat yourself up for thinking other thoughts, just slowly come back to the breath.

1.
Breathing in,
I am aware of my in-breath.Breathing out,
I am aware of my out-breath.

2.
Breathing in, I follow my in-breath all the way through.Breathing out, I follow my out-breath all the way through.

3.
Breathing in, I am aware of my whole body.Breathing out, I follow my out-breath all the way through.

4.
Breathing in, I calm my body.
Breathing out, I calm my body.

There are many more breathing exercises that I can share but these are a few good ones to start. Thanks for reading the blog and I hope these exercises help you like they’ve helped me.

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this helps me every morning

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Thich Nhat Hanh has been a real positive influence in my life. I was in the library searching for a book on fear and I randomly stumbled upon his book and his teachings. I’ve now read 3-4 books of his and they’ve all taught me something valuable that I can apply directly to my life. I feel like his teachings have something for everybody and I can’t imagine someone picking up one of his books and not being able to improve their life in some way.

“Waking up this morning, I smile.
Twenty four brand new hours before me.
I vow to live fully in each moment and
to look at all beings with eyes of compassion.”

-Thich Nhat Hanh

This little mantra to say in the morning helps me bring attention to the present moment and to acknowledge that we are blessed to live another day. The last sentence brings attention to treat others with compassion, even if their views are different. It may seem simple but if I say it everyday, it does help me bring attention the present, to appreciate the day before me and to treat others with compassion.

spicy hot cocoa with kava and cayenne

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here’s an antianxiety, stress reducing, aphrodisiac, cancer reducing, antioxidant, digestion improving drink that will help you relax when you need it!

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what’s in the cup?

  • water
  • whole organic milk or cream (can also use another liquid that contains fat i.e. soy milk, almond milk, coconut milk, butter)
  • the fat soluble constituents will bind to the fat in the liquid
  • kava powder
    aphrodisiac, antianxiety, sedative, expectorant, antibacterial, helps with sleep and stress
  • raw cocoa powder
    aphrodisiac, antioxidant, diuretic (eliminate fluid buildup while retaining minerals).
  • vanilla extract
    anticancer, carminative (helps with gas and bloating)
  • cinnamon powder
    warming, aphrodisiac, antibacterial, anticancer, antioxidant, astringent (drying, constricts tissue, helps with healing, creates barrier against infection), improves digestion.
  • cayenne powder
    warming, antioxidant, antibacterial, anticancer, antispasmodic, carminative, improves digestion and metabolism and increases blood circulation.

Directions

1) 3 cups of water, 2 cup of milk, 1/2 cup kava, 1/4 cup cocoa,  1/2 teaspoon vanilla extract, a sprinkle of cinnamon and cayenne powder. (4 servings)
2) add everything together and bring to a simmer…continue simmering for at least 15 minutes…
3) strain and pour…although i don’t strain, i let the contents settle to the bottom of cup then enjoy!

the vanilla extract, cinnamon, cayenne powder should all be done to taste. cayenne powder will add a considerable amount of heat so if you don’t like a lot of heat, use sparingly. of course, you can leave it out all together but you will missing out on some of the great healing properties of cayenne.

warning: don’t drink kava if you have liver problems or are consuming multiple alcoholic drinks.

Oats

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Reading about Henry David Thoreau, living a life of simplicity near his lake in “Walden” or John Steinbeck, traveling with his dog across America in his truck ‘Rocinante’ in “Travels with Charley:In Search of America”. And my own pursuits of living a more simple and less complex life have brought me to talk about oats. Yes, oats. Oats can be prepared in many ways, it can be grown by oneself, it’s healthy, provides energy, and is not expensive (even the organic oats). A mason jar of oats can prepare breakfast for weeks. Add a few strawberries, maple syrup, maybe dates or raisins, there are so many possibilities. Don’t have access to hot water? If you blend the oats before a trip, you can just add any nut milk and let it sit for four hours or longer then the oats will have absorbed the water and be ready to eat. That is what I call ‘overnight oats’ (view my recipe below).

tea is a great way to consume the health benefits of oats.
tea is a great way to consume the health benefits of oats.

I’ve had that problem of overdosing on oats. Yeah, there comes a point where the last thing you want to eat is a bowl of oats for breakfast. But, by mixing it up with different additions or doing every other day a bowl of oats, you can reduce the possibility of the dreadful OD on oats.

Not only, are oats great for eating but they are amazing taken as an herbal medicine. They are what you consider a nervine, the properties of oats (Avena sativa) work on the central nervous system to calm and relax the system. I take these when I feel I have frayed ends or under a stressful circumstance. Oats tincture and some deep breathing go a long way! Check out my ‘how to make a make a basic tincture’ post here.

Also, making a tea works just as well if not better than a tincture. Plus, the process of making tea is a natural calming process in itself. It’s important to know that buying oats for medicine is slightly different than buying for food. You’ll want oats that is picked during it’s milky stage which hasn’t quite matured to a viable seed. The milky stage is when you pierce the oat and a milky substance comes out. If you go to a local herb shop, all their herb will be (or should be) harvested at that milky stage. If you’re buying oats for food, well, you can go to local Whole Food’s or Co-op bulk bins.Either go to your local store to buy teas that contain oats or buy oats bulk through your local herbal medicine shop. If you don’t have a local herb store, Mountain Rose Herbs is a great place to buy online.

Recipe Time!
Here is a recipe on a pudding I like to make which involves oats, chia seeds, berries, and banana. It’s a form of overnight oats but thicker.

1 cup of oats
2 cups of nut milk or dairy
a handful of strawberries
1/2 a banana
2-3 dates
a tablespoon of chia seeds
optional-hemp seeds

overnight oat pudding

Blend the oats in the blender. Then add milk, strawberries, banana,dates and chia seeds. Blend those together. Pour into glass jar, sprinkle with hemp seeds and more chia seeds. Let sit for at least four hours.

how to sprout seeds for eating (simple and easy)

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Sprouts, so healthy, so good. That sprout needs a lot of energy to start growing, so, mother nature packed seeds full of nutrients. When you sprout a seed, you increase the bioavailability of those nutrients. That’s where you come in. You get to chow down on these delicious little buggers. They are tasty on their own, but they also make a great addition to many meals. Here’s a quick, simple, easy to follow guide to sprouting your own seeds. Today, I will be using alfalfa seeds as an example but this method can be applied to all seeds that are edible such as broccoli, sunflower, mung, and adsuki beans.

alfalfa sprouts diy

Step 1…Cut a hole in the box! Just kidding, I regress.

You can get started with any glass jar but I choose to use canning jars. The wide mouth version of canning jars are able to fit a variety of sprouting lids. The lids can be purchased online, or at local hardware stores and some groovy garden centers such as Harmony Farm Supply. If you don’t want to use a lid, start with a rubber band and some mesh or cheesecloth.

Step 2….Obtain the seeds, preferably organic (you don’t know what yucky chemicals the conventional ones have been sprayed with). Some conventionally grown seeds are treated with fungicides, definitely avoid those! Put a couple tablespoons at the bottom of the jar.

Step 3…Fill with water and let sit overnight.

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Step 4… Empty jar of water then rinse seeds and leave jar upside down at angle to drain.

Step..5 Repeat step 4 every morning and night until the seeds have sprouted and are a good size. Overtime, you’ll get better at determining when the best time is to stop rinsing and eat.

Step 6 (optional)… Put sprouts in a bowl of water and scrape the hulls of the seeds off the top of the water. This is easy to do with bigger seeds like mung beans.

Step 7 (not optional)… Eat those sprouts and store the leftovers in an airtight jar in the fridge. The canning jars are great because you can throw a canning lid on and be done with it.

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P.S. I will soon be starting a youtube channel and will be posting a video of this process! Thanks for reading.