Snowy Day!

I love when it snows in the evening and throughout the night so that when you wake up in the morning it's like a snowy surprise! 

We got at least 7 inches overnight and it's still coming down, albeit lightly.

My favorite holiday tea to keep warm with on days like this is Celestial Seasoning's Sugar Cookie Sleigh Ride. So delicious! 

The month of December is one of my absolute favorites! Hope you're enjoying too!

Healthful Diet for MS Patients

I watched an incredibly fascinating Ted Talk today titled "Minding Your Mitochondria"given by Dr. Terry Wahls. Thanks to my human nutrition class, and Dr. Bizeau, I was able to find this gem uploaded back in November of 2011. 

No one knows the exact cause of MS (multiple sclerosis) at this point, but I know I've met a fair share of folks who are afflicted with the disease, and I can only hope that scientists can come up with a cure sooner than later. Progressively degenerative, the range of symptoms, severity, and progression of this disease can range significantly from person to person. 

Dr. Terry Wahls herself was diagnosed with MS, underwent treatment for the disease, but continued to develop more and more disabilities due to the condition over time- until she began studying the underlying mechanisms of MS. Dr. Wahl became educated on the best way to feed and fuel her degenerating nervous tissue in an attempt to slow down the acceleration of her disease. The outcome is almost unbelievable- until you watch the film.

I've been inspired multiple times this week to write on even more reasons people should be looking towards healthier diets, eating whole foods, and, specifically, more fruits, vegetables and healthy proteins. I am working on a post related to 'Detoxification,' what it means to society, and what it actually means to the body- so stay tuned for that.

Check out this site to learn more about MS: National Multiple Sclerosis Society

Family Time with Popcorn Balls

    It's that time of year again when the Stanko side of my family gets together to have Grandma's traditional dishes and epic popcorn ball making. I love getting to see all of our family members together in one place, since it's quite rare at the moment that we get to take time and see anyone individually right now- too much school, work, life... Horrible excuses not to see family, but I'm looking forward to being done with school so that we can take more time out to spend quality time with family and friends! Anyhow! 

    Last Sunday, just in time for the Broncos game, of course, everybody got together at our 'cousin' Nicol's house. I'd been spending a majority of the day with my mother-in-law, Chris, making a really cool skin salve chock full of anti-inflammatory, healing, and rejuvenating herbs. So much fun! But we weren't quite finished with our project, so we brought it with us for the 3 minute drive over to Nicol's to finish cooling it and putting it into jars. Now that I think about it, I should have taken photos of the process- grinding up all sorts of herbs, simmering them in grapeseed oil, incorporating some usnea tincture Chris had already made, vitamin E, beeswax, and peppermint oil for a pleasant scent. We ended up with nearly a dozen jars of the salve! I researched each individual ingredient we incorporated in our concoction to make it suited to exactly what we wanted. I've been wary of using commercial products more and more recently, trying to stay away from potentially harmful chemicals, so this is exactly what I needed to make to put my mind at ease when trying to hydrate my skin. 

    So, once we'd arrived at Nicol's, we let everything finish up and canned it all. This was just in time to start the popcorn balls. This requires a serious amount of time cooking karo syrup, sugar, food coloring, and probably more sugar :) to the right temperature before pouring it on the popcorn and getting the kiddos ready for rolling the popcorn into balls. At half-time, everybody had their turn choosing which color popcorn balls they'd make. There were little balls, big balls, purple balls, orange balls, and even some green balls I believe- hahaha. So much fun though to see everybody laughing and having a great time together. After the game, we had a lovely dinner with the family before heading home.

    It's so important to make the most of the time we have with our families and friends. All of our lives continue to move forward with buying houses, having babies, changing jobs- it's a good reminder to take the time, when you're able, to make those special moments happen.

Chris, me, Uncle Dave, Johnny, Madaline, and Uncle Bud

Camilla, Ashley, and Lauren

Joey, Vince, and my most-awesome-brother-in-law Scott

Love family time!

Workout Wednesday!

    Holy moly! This week has flown by so far and I've forgotten (again!) to update my Monday Motivation! So today we have our "Workout Wednesday" motivation courtesy of Jillian Michaels:

Hope you're enjoying a warmer climate today that we're experiencing here in Colorado!

Happy Wednesday!

Monday Motivation!

I came across this visual this morning and absolutely loved the message (and the fruity visual)!

Have a great Monday!

Working on a Commercial

    A couple weeks ago, a client of mine mentioned a 'model' search she'd seen for an athletic clothing company, Sturdy Girl Sports. They were looking for someone to model sports bras, compression shorts, capris, and pants for a short commercial for the website and marketing of their brand. I met with Hilary Heath, the founder and Owner of Sturdy Girl Sports, and was given the opportunity for the job! This is something I'd never tried before that was way outside my comfort zone, but I had a lot of fun and got some really cool gear from it. Here are a couple stills from the day we headed outside for the running segment- of course it turned out to be a cloudy and cool day, heating up to a lovely 42 degrees. BRR!!

I'm excited to see how the video turns out and will be sure to link it to a post on my blog!

Have a great Sunday!

The Gut Brain Connection

    Stress happens to everyone, whether we like it or not. There are healthy levels of stress, and then, of course, there are unhealthy levels of stress. With the mounting load of school work, work-work, and house and overall life work, I feel as though my own personal level of stress is hitting a high point at the moment. I feel that the ebbs and flows of life make for getting through the highs of stress possible, because I know deep down that this too shall pass. In case anyone else out there is on the upswing of stress at the moment, what with the now ended government shut-down, worry about economy and rising national debt, etc. I thought it might be helpful to bring to light the gut-brain connection that exists and how stress has such a profound effect on the health and wellbeing of our gastrointestinal health, in addition to our overall health. The plethora of bacteria living in each of our guts at this precise moment not only has an impact on how we digest our meals and snacks, but also how we think, feel, and react to situations and stress.

     Harvard Health Publications published an excellent, albeit short, article on the gut-brain connection in which they go on to list common physical, behavioral, and emotional symptoms associated with high stress:

Physical symptoms:
-stiff or tense muscles, especially in the neck and shoulders
-headaches
-sleep problems
-shakiness or tremors
-recent loss of interest in sex
-weight loss or gain
-restlessness

Behavioral symptoms:
-procrastinating
-grinding teeth
-difficulty completing work assignments-changes in the amount of alcohol or food you consume
-taking up smoking, or smoking more than usual
-increased desire to be with or withdraw from others
-rumination

Emotional symptoms:
-crying
-overwhelming sense of tension or pressure
-trouble relaxing
-nervousness
-quick temper
-depression
-poor concentration
-trouble remembering things
-loss of sense of humor
-indecisiveness

    How many of these can you check off on your own personal list? It's almost startling to see the resemblance in my current state of being to some of the symptoms in this list, however, it brings about a bit of relief in knowing the cause of these problems. Knowing is half the battle, as they say, so now we're left with how we choose to react to this recognition. It appears the best known method of managing your symptoms is by learning the strategies to help you deal with stressors in life, then following through with utilizing those strategies. Again, knowing is only half the battle. As easy as it is to sit back and say, "Okay, I know the problem. I know what I have to do to fix it. Maybe I'll think about following through with what I need to do to help myself out when I have more time," more often than not I think people will choose not to follow through on practicing those stress managing strategies (least that's the game I know I'm playing in my head). When and if time ever allows for stress management is clearly not the answer- I need to make time for stress management. Make it happen, or the vicious cycle will continue on with no end in sight.
    Now, there is also the thought that providing your body with probiotics to support your gut bacteria could help. You can do a bit of reading about the "probiotic promise" here . It's possible, but the research has yet to be proven to a extent indicative of significant benefit. Perhaps it's worth a shot, but I can tell you with tried and true proof, it has been shown that finding time to de-stress, relax, and recover a non-stress related state-of-mind will help in dealing with overall stress and it's affects on your life. Give it a go- I will too. Make the time to de-stress when you need to. It will do you a world of good.




Read the rest of the Harvard article here: http://www.health.harvard.edu/healthbeat/the-gut-brain-connection

Workout Wednesday!

Health and happiness: what more could you ask for?

Happy Wednesday!

Another Reason to Aim for Sufficient Omega-3's in Your Diet

    I'm sure by now you've all heard how important it is to get enough fish in your diet in order to up your intake of omega-3 fatty acids- the essential fatty acid complex necessary for proper control of inflammation in the body, hormone production, with the potential for heart health benefits, among many others. We now have another reason to promote the consumption of omega-3's: improved  behavioral and learning abilities in children.
    Oxford University published a study on nearly 500 school-age children in the UK, finding lower blood levels of omega-3 fatty acids correlating with behavioral and learning impairments. Researchers found that the levels of omega-3 DHAs and EPAs were far below that recommended of children in this age range. Although not all kids may be deficient in these important fatty acids, this research does serve as a great reminder for the importance of a balanced diet, especially in those with developing minds and bodies.
Read the full study as published here on Science Daily.

Fish may be one of the easiest sources of these omega-3's, however they are not the only source. Look towards any of the following to increase the amount of omega-3's in your diet:
-walnuts
-flaxseed
-brussels sprouts
-kale
-vegetable oils
-(perhaps to a lesser extent) grass fed meat

The Harvard Nutrition Source can provide you with more information on omega-3 fatty acids and information on the ratio balance between them and omega-6 fatty acids.

Healthy eating!

Monday Motivation!

Proper fuel, proper exercise, proper rest, and in due time you will see results.

Promise.

Introversion: Explained with Incredible Detail

    Thank goodness for the random collections of articles Facebook brings to my attention. Where else would I get all my extraneous reading material completely unrelated to anything I'd think of researching? Today I came across an article I believe I'd skimmed through in the past, however rereading it today seemed to strike a chord with me that had gone unnoticed before. The Huffington Post's "23 Signs You're Secretly an Introvert" by Carolyn Gregoireconcisely outlines 23 characteristics I see within myself- it's almost as if they were deliberately describing me, although clearly there are tons of people out there who are just like me!


Here are some points that really stood out to me:

1. You find small talk incredibly cumbersome
    :: I'm not sure this could be any truer. I most certainly enjoy talking with people about things that truly matter, what's going on in other's lives, and how individuals are dealing with issues in their lives, but I seldom enjoy fleeting chitchat. As the article states, it does truly feel disingenuous.
...
5. You've been called "too intense":
    :: This one made me laugh a little bit. I've had many people say this to me, when I don't mean to come off as intense whatsoever- especially if it's bothering somebody. I'm usually just thinking intently about something, exploring ideas in my mind, and don't necessarily realize how my state of being is bothering others. But clearly, if someone feels the need to remind me that I'm being "too intense," it must be bothering people more than I'd think.
....
7. Downtime doesn't feel unproductive to you:
    :: This is one characteristic I thought came with the territory of the line of work I'm in. After working, whether it be personal training or group fitness instructing, I find I need quiet time to process the ongoings of the day. I tend to hold onto the conversations and situations I have and experience with people, rethinking them, revisiting the feelings and emotions associated with them to the point of feeling emotionally drained. I also find if I give myself time to think about those things and come to conclusions in my mind, I feel much better and more at ease. That is when downtime is essential for me.
...
11. You're in a relationship with an extrovert:
    :: It baffles me why this is the case, however this definitely rings true for me. I'm occasionally put in situations where my other (extroverted) half is very comfortable and I'm left feeling rather uncomfortable and awkward. He and I are both bothered by introverted-related-shyness at times, but my take is this one is best resolved with sheer acceptance.
...
14. You screen all your calls-- even from friends:
    :: I almost feel the need to apologize for this one. Author Sophia Dembling describes it very well, "To me, a ringing phone is like having somebody jump out of a closet and go 'BOO!'... I do like having a long, nice phone call with a friend-- as long as it's not jumping out of the sky at me." I feel the need to be prepared for everything and anything, and that undoubtedly includes conversations, face to face or otherwise.
...
16. You have a constantly running inner monologue:
    :: Constantly. My thoughts and re-thoughts are unending. I think about and rethink about situations, past, present, or future, playing them out in my head while trying to uncover any hidden meaning or important concepts I might be overlooking.
...
21. You've been told to "come out of your shell":
    :: This one irks me a little bit, since I've heard this phrase come from all sorts of people throughout my life. It is refreshing to have someone outline this characteristic of introverts and be able to thoughtfully explain why introverts are that way. It's not as though I'm hiding in a shell of an outwardly nice, but quiet, person. There is not a problem with me because I'm quietly absorbing all that's going on around me. It is simply the way I view and take in my environment. When I have something to say, or feel comfortable enough to say, what's on my mind I will.

Be sure to check out the article link above to read through all of the 23 points. I hope you find it as fascinating as I do.

Lovely Sundays

Johnny took this photo last weekend when we were visiting Napa. These beautiful sunflowers popped up on my parents property near my mom's garden, making for the most beautiful photo opportunity. 

Although he doesn't particularly care for hikes, I was able to convince the hubby to take a short (30 minute) hike before getting ready for our cousin's wedding last weekend. I've been working on making a Sunday walk/hike a habit for the two of us. Being outside without phones, computers, or tv makes for ideal bonding time together- something I really appreciate. Of course, life gets busy, and there are weeks we aren't able to make it happen, but even if all we have is thirty minutes, I try to get us out together to enjoy some QT. Below is a picture of one of my favorite hiking spots near my parent's place in Angwin. 

Hope you're all enjoying a wonderful first weekend of fall!

Eat Healthy at the Next Big Game

    Johnny and I were super lucky to get tickets to the first big football game of the season in Denver- Go Broncos! However, now that there are so many restrictions on what can and cannot be brought into the stadium I knew I was going to have to suck it up and eat whatever food was available. There've been times in my life when I would have loved to eat a gigantic-sized pretzel and slurp down a tasty drink, but at this point in my life, I am sick of being sick to my stomach after eating fast food. Because of this, I try very hard to bring food with me almost anywhere I go. People always have something to say about my eating style/habits, but I do it so I don't end up feeling nauseous or sick later. 

    For this particular game, given the new small, clear bag rules, I decided to go without bringing any food with me into the stadium and hoped for the best. To my surprise, Johnny helped me find one place that offered anything other than nachos, fries, burgers, hotdogs, and whatever other typical fare you find at stadium- roasted turkey sandwiches. Again, people always think it's funny when I ask for food a certain way to accommodate my food restrictions (no dairy, no bread), but I was able to get some roasted turkey with lettuce and tomato to fill me up- and it was good. I'm pretty sure I ate just about a pound of turkey, but at least it wasn't fried or covered in cheese! It is possible to find something reasonable to eat, even at an event stadium. It will probably just take more time to scope it out. 

Happy gaming everyone!

    

The Hundred Year Flood

    I'm sure most people watching any bit of news in the US have heard about the terrible flooding here in Colorado. Boulder has been hit particularly hard. Johnny and I were lucky enough to get out of town  Thursday morning after the first night of intense storms and flooding, at which point our place was doing just fine. We flew to Napa, California for a beautiful wedding for a cousin of Johnny's over the weekend. It was such a great time, but it is sad coming home to the ruins left behind from these severe storms. Here are some photos from the area:

Completed flooded storage units next door:

 One section of units washed away:

The remains of mudslides coming down the eastern facing foothills:

Road no more:

    So many people are still unaccounted for and so many people are displaced for who knows how long. The news continues to show shocking pictures of washed away roads, bridges, oil tanks, and so much debris. So thankful people the helicopters are out today to airlift those who've been stranded for so long. 

Stay safe everybody!

Monday Motivation!

   It's time again to plan out your workouts for this week. Pick your days, pick you type of workouts, and get to it! It's always a great idea to get a little something in everyday, whether or not you're planning a great hour long weight training or cardio session. I heard Mathew McConaughey say he tries to sweat at least once every day- I've been trying to keep up with that little tidbit ever since.

Happy Monday!

Appropriate Activity Levels for Expectant Mother's

    For pregnant moms, it appears that simply meeting physical activity guidelines isn't enough to keep mom and baby healthy. Iowa State University recently conducted research indicating that getting physical activity throughout the day proved more beneficial than getting in a 30 minute bout of exercise just once per day. Moms who got regular exercise and who kept active throughout the day saw a decrease in back pain, increased energy, reduced insomnia, and limited excess weight gain. The benefits of increased activity and exercise throughout the day even extend to the baby's health. Studies have shown a mother's excessive weight gain during pregnancy predisposes children to obesity later in life. Expectant mothers are also likely to have to deal with an array of maternal complications including pre-eclampsia, hypertension, and postpartum obesity if they have gained an excessive amount of weight during pregnancy.

Find the research study here: Iowa State University: Study Shows Pregnant Women Need to Move More

    What does this mean for mother's-to-be? Keep active throughout your pregnancy, while following doctors' guidelines, and try to get more physical activity added to an otherwise sedentary lifestyle.

Monday Motivation (on a Tuesday today :D )

Most Mondays, I try to send out fitness and nutrition related motivational photos, quotes, or graphs. I decided I would start posting them on here as well to have them up for anyone scouting through my blog. Enjoy!

Loss of a Best Friend

    Today, one of the greatest dogs I've known has passed away. After suffering with a severely damaged back, enough was enough and my mother-in-law had to make the decision to put her 10 year old German Shepard down. I loved this dog more than words can express. I had an instant bond with him from the first moment I met him and he'd always been my most loveable pillow, most devout protector, and sweetest companion. I loved him so much and can only be thankful he's no longer struggling with pain and discomfort

I love you Otto.