Steph Simply

Rest, recovery, and self-care: All important aspects of fitness

October 20, 2022October 19, 2022 by stephsimply, posted in Simple Observations and Musings

“Self-care is never a selfish act–it is simply good stewardship of the only gift I have, the gift I was put on this earth to offer to others.”–Parker Palmer

In previous writings, I have written to encourage reluctant movers/exercisers to find ways to increase movement, mobility, and/or exercise into their daily routine. I absolutely and wholeheartedly believe in the importance of moving more and sitting less. There is a vast array of scientific evidence that demonstrates movement and gentle exercise increases mental and physical well-being, decreases diseases, and furthers longevity. While it doesn’t make you bulletproof, there’s not denying its benefits. That being said, there is also a time and place for self-care AND rest and recovery days as they are known in the fitness industry.

Let’s first differentiate between the two as both are worthy and valuable tools. Technically, self-care can be defined as anything you do to take care of yourself. Self-care can, and should, include a wide range of activities that nurture your physical, mental, and spiritual well-being. In an ever-evolving world in which more and more value is placed upon hustle, productivity, and work along with the expectation to either pass on vacation days, or if you do, then there is the pressure to continue to work on those days–taking time to care for self is more important than ever. Plain and simple, self care is vital to the integrity of our own health, so we are more effective both in and out of the work-setting.

Self care is a practice that can occur on any day of the week or at any time of day. It can be as simple as offering yourself kind words of praise or encouragement when you do something well, such as thinking, “I am proud of you for choosing to do this.” However, it can also be an entire day, away from work and/or stress, filled with activities that feed your soul, mind, and body. The point is, self care will vary from person to person and can encompass a variety of actions.

In fact, according to many health experts, areas for which self-care can occur includes many dimensions. Some of the more obvious areas comprise of spiritual, emotional, occupational, and physical well-being. However, less obvious areas for self-care include intellectual, social, financial, and environmental. Given these diverse facets for self-care, it creates a vast array of opportunities for self-care activities. Here are a just a few ideas to get you thinking, but by no means are definitive:

Journaling, writing, drawing, creating
Spending time outside, gentle walks with pet, hike
Spending less and paying down credit cards
Reading/listening to books; watching a documentary
Change jobs/careers; Clean up that resume
Exercise; prioritize sleep; regular medical checkups
Volunteer; regularly scheduled social or family events
Pray, meditate; read inspirational scriptures; attend the worship service of your choice

Leaning into daily self-care activities leads to a healthier, more well-rounded life. Just as regular movement/exercise can vary from person to person, and from day to day, self-care will too. Even when/if current life situations limit time for self-care, a little can go a long way in contributing to our overall well being.

Likewise, rest and recovery days can be part of the self-care plan, and should be essential part of your movement/exercise plan. Adequate rest and a day or two devoted to recovery offers the body numerous benefits. While our muscles, heart, and lungs become more efficient when we repeatedly complete the same action, such as walking, running, cycling, weightlifting, playing tennis/golf/basketball, or any other sport/activity, it also places stress on those same areas. Resting and/or a day away from those activities, allow the muscles, lungs, and heart to take a break and recover, allowing you to actually make more progress.

Recovery can include completing movements/exercises that are outside of one’s regular routine, such as walkers taking a day to bike, those who play specific sports taking a day to practice yoga, or runners taking a day to swim. However, recovery can also be a day devoted to rest, or at the very least, a day in which exercise is avoided. Both types of recovery, in addition to a regular sleep schedule and nutritious eating habits, benefit the body in numerous ways.

Recovery days reduce the likelihood of injury and allow the muscles to rest and repair. It also reduces muscle fatigue that can decrease performance and reduces muscle pain and soreness. Adding an active recovery day, allows our bodies and minds to experience and try out new forms of exercise. While days completely devoid of exercise allows the body and mind to rest. Both types of recovery improve your ability to sleep soundly, promote longevity, and reduce stress.

Photo by Anastasia Shuraeva on Pexels.com

In the end, increasing daily movement and activity as well as the implementation of a regularly scheduled form of exercise are important, but more isn’t always better, especially for those who are competitive or prone to over-doing it. As with most things in life, the key to any wellness program is finding the right balance that works for Y-O-U, and that may change from season to season and from decade to decade.

Taking care of your body, mind, and spirit are important and worthwhile investments. After all, each of us is a creation of the Divine, but we are only given this one life. Let’s honor our Creator by respecting the unique creation that is each of us, and live our lives to the fullest, imbued with the vitality of a healthy mind, body, and spirit!

Gratitude over Attitude

October 13, 2022October 12, 2022 by stephsimply, posted in Simple Observations and Musings

“Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and allows you to focus on the good in your life, which in turn pulls more goodness into your reality.”–Jen Sincero

I caught myself complaining, AGAIN, about an irritant within my life. While I was doing this in the safe company of a trusted person, it was a habit I was beginning to recognize and for which I was beginning to feel I needed to personally address. Therefore, I began to ponder why I have such a strong tendency to bellyache, fuss, and grumble? Does my complaining make anything better? Does it benefit anyone?

Furthermore, why is it our nature to yammer on about all the so called wrongs in our life? Part of the reason, I know, is that in a polite world, we often bottle our frustrated feelings inside and continue to wear a smile on the outside. This often leads to our complaints exploding out of our mouths with the first opportunity to release them in like-minded/sympathetic company. It plain ol’ feels good to liberate the tension–which, on one hand, is a healthy coping mechanism.

But what happens when we keep going on? Telling anyone and everyone who will listen to us about the perceived infractions. As our audience changes and expands, so does the story, expanding in power and hijacking our brains. We might even post our complaint on social media, magnifying the story and giving us the impression that we are truly supported, and most of all, righteous, in our indignation.

What does this gain us? Is it a sense of control? A sense of support? A sense of community? Perhaps all of that and more, but since I am not a psychologist, I’ll leave that answer to the professionals. Instead, all of these ponderings brought me to the importance of mindset.

Photo by RODNAE Productions on Pexels.com

One of the more inspired lines that I’ve run across, previously written about, and regularly applied in my own life, is “mood follows action.” It is a phrase I implement when I don’t feel like doing a particular task, such as getting up early, tackling a workout, or instigating work/chores. Those three words remind me that once I complete the task, I will feel a sense of accomplishment, and my mood will lift as a result. It is the dread that is often worse than the actual doing. I began to wonder if something similar was true with regards to complaining . . .

action = increased complaining = decreased gratefulness = negative mood

If I continue to choose the action of frequently complaining, particularly about the same thing, am I creating my own negative mood? And if so, am I creating a bias towards these so-called “terrible” events, making them out to be more grievous than they actually were? What if instead, like the eye doctor asking me if I preferred A or B, I flipped my daily lens so that it was tinted with more gratitude and shaded less with attitude?

action = reduced complaints + increased gratefulness = happier mood

I took this thought even further and researched what the science said. It turns out that complaining can actually negatively harm your health, not to mention serve as a repellent to others. First of all, it turns out that every time we complain, our brain rewires itself to produce more negative thinking. According to neuroscience, synapses that fire in the production of the complaint, wire together, making it easier, over time to react, complain, and think negatively with more frequency.

Negative thinking/stressing and complaining can damage the hippocampus, which is responsible for overall cognitive function, problem solving, and critical thinking. The smaller the hippocampus, the greater our decline in memory and the less adaptive we are to change. The more we complain and/or focus on the negative, the more we increase our levels of stress, and, in turn, cortisol. High cortisol levels decrease immune function and make us more susceptible to a wide variety of health problems such as sleep disruptions, digestive dysfunction, depression, and high blood pressure to name a few.

Complaining, and an overall pessimistic attitude, can shorten our lifespan. Research indicates that optimistic thinkers tend to live longer than proverbial pessimists. Additionally, like attracts like. The more positive or negative we are, the more we tend to attract others who do the same. In fact, our brains naturally mimic those with whom we most often associate through a process called neuronal mirroring. This is often due to our ability to feel empathy, which can be a positive thing, but it can backfire on us if we repeatedly surround ourselves with negative people.

Nonetheless, there is a time and place for complaining, but it is how you frame it, and to whom you speak, that makes a difference. If something is truly worthy of a complaint, think constructively when talking (or writing) about it. Identify, before initiating the conversation or written evaluation begins, a clear purpose about the specific goal/desired behavior. Then behavioral experts encourage us to deliver the complaint like a sandwich.

Start positive, with a true and affirming comment. (This first step may require some thought and some reframing, but it is worth the time to get the listener/reader to pay attention.) Next, state the desired outcome/behavior in a matter-of-fact tone without accusation. Then, follow this with another positive, but true, statement. Below is a highly simplistic example, but it illustrates the point.

“I really love shopping at this store because the employees are so friendly and helpful. However, lately, I encountered issues with the pick-up system in which numerous items in my order are not bagged. I’d like to continue shopping here, so I am wondering if there is a way to ensure my order is properly bagged on my next visit.”

If, however, someone is directing the criticism to you; own it, and empower yourself as an agent of change rather than victim. By taking ownership of the issue, we have the power to create a solution that works for us. In the end, we earn more respect for owning up to our own mistakes, flaws, or misperceptions. Furthermore, it allows us to be perceived as a problem solver with integrity.

One point worth remembering is that, while complaining can be a healthy way to relieve stress, we want to be careful with whom we confide, who is around us when we make these comments, and how often we are complaining. If you know that you will feel better to get a grievance off your chest, do-so with trustworthy companions in a private location–rather than on a platform for everyone to read or in an area in which anyone can hear. Then move on, let it go, and identify at least one positive about your day/situation on which to focus, including your controlables–one of which is your attitude.

By training ourselves to choose gratitude over attitude, we are more likely to see our blessings, promote our own mental and physical well-being, and increase our ability to perform tasks. Furthermore, we may ultimately attract more good to our life by merely opening our eyes to seeing it. For many of us, however, this takes practice and time. Therefore, the next time you find yourself complaining, be like the eye doctor, flip the lens, determine the better view, and find something for which to be grateful.

If you must complain, do so. Then, flip the lens and look for the points for which to feel grateful.

Maybe it’s time to close the window: Self-care and balance includes moving away from toxic people and situations

October 6, 2022October 8, 2022 by stephsimply, posted in Simple Observations and Musings

“Only in quiet waters do things mirror themselves undistorted. Only in a quiet mind is adequate perception of the world.”–Hans Margolius

I love to sit at my desk in the flush of morning light writing with the window above my desk open. Even when it is cold and chilly, I will often crack the window a few inches to enjoy the predawn air. There is something about the fresh air, the stillness, and the early hymn of dawn that fills me with a sense of peace and hope. The dawn air dissipates the frights of night that may have entered my dreams and nourishes my mind with renewed resiliency for whatever the day may bring.

One especially hushed, predawn Sunday morning, as I sat, savoring the caress of fall air on my cheeks and hands, I noticed smoke rising from the yard beside mine. It was my neighbor burning something. I returned once more to my writing as the serenity of the morning continued humming its charming ambience.

Gradually, every so subtly, the scent of the air shifted. Wafts of acrid air began to drift in through the window screen. Still, it wasn’t enough to detract from the overall freshness of the morning, and so I left the window open, continuing my writing.

For 30-40 minutes, I continued my typing, pausing for moments here and there to gaze out the window and clarify my thoughts. I noticed the dullness of the green leaves, a sure sign that Mother Nature is changing into her fall wardrobe. A single bird rapidly called in a repeated series of three trills, “Hello, hello, hello,” but earned no response.

Noticing the familiar tingling in my lower half, cued me into the fact my extremities needed a walk break. I rose and walked outside to the newspaper box. A cacophony of Canadian geese, singing their song of seasonal change, flew overhead towards the autumnal clouds.

It was then I realized how strong the scent was. Whatever was being burned in my neighbor’s yard had filled the air with a noxious haze that I had not noticed while at my desk with its slightly opened window. However, when I walked back into the house and returned to my desk, the insidious odor had indeed permeated the air. How had I not noticed previously?

Perhaps it was due to the fact my window had only been partly opened or maybe it was due to my focus. Regardless, the scent had gradually slithered through the opening of the window, changing the air in a subtle and measured manner that I had not noticed. I began to reflect upon how often that happens in life, for better AND for worse.

The seemingly piecemeal process of aging is but one example. Our children gradually change. Often, we may not notice it in the day to day, but one day you will look at your child and suddenly it hits you how much they have grown and changed. Likewise, we may not notice our own aging process until we happen to see a photograph of ourselves, and like a slap on the face, we are quickly hit with the awareness of our own aging. This is all a normal part of the evolution of life.

However, what about other life events? For example, the progressive way in which computers evolved and changed the way I teach. When I began nearly 36 years ago, there were no computers in my classroom. The most technological advancement that I had was a rolling chalkboard and a box of dustless chalk! Flashforward, and my current classroom uses Apple TVs, Google classroom, iPads, Chromebooks, and Macbooks, with all students using their own device on which they are expected to complete work. For better or worse, that change is here to stay.

I think back through history, for example, the rise of Hitler and Nazi Germany. It all started in a seemingly moderate way, but it progressively evolved and soon evil, incrementally, blanketed much of Europe, affecting/influencing much of the world. This, along with countless other historical events, remains a cautionary tale of the way in which harmful developments, left unchecked, can crawl into our lives without our realization until they have fully enmeshed themselves into society.

Back at my work area on that particular Sunday, I decided to close the window above my desk, and leave my writing space for a while, allowing the air to clear. As I moved into other areas of my home, I could clearly observe the difference in air. An hour or so later, the air in and around my workspace was cleared, and all it had taken was the simple act of closing the window.

There are certain ideas, concepts, environments, and even people–personally associated to us and distantly known by us– that are likewise toxic disguised in appealing and attractive soundbites, conversational style, and images. Like the sweet lullaby of the break of dawn, they lull us into acceptance, or at the very least, acquiescence–better to play along or ignore in order to remain focused on our own goals. The problem is that, little by little, we begin to assimilate, breathe in, if you will, the poisoned atmosphere/attitude until it has permeated our being in ways we can’t clearly sense until we step away and gain a new perspective. Only then do we fully feel the necessity of closing the proverbial window and stepping away from the baneful environment.

The irony of it all, is once you close the window and move on, you begin to realize that there had been a small, still voice inside you all along telling you something wasn’t right. For me, on that Sunday morning, my tingling legs told me to move since my sense of smell had been so gradually overcome by the slowly shifting air. Therefore, it is important to tune in, listen for that inner guidance, to Divine Providence. Perhaps, you may not be able to remove yourself entirely from certain situations and/or certain people, and if that is the case, determine what you can change, and then act. Close the window. Move in another direction, and notice how much better you will feel with fresh air and a fresh perspective.

Root to rise

September 29, 2022September 29, 2022 by stephsimply, posted in Simple Observations and Musings

“There will always be rocks in the road ahead of us. They will be stumbling blocks or stepping stones; it all depends on how you use them.”–Friedrich Nietzsche

There were three crossings over the stream in which we had to choose to balance-step across rocks as John is doing here, or wade the water.

Life can be challenging. Demanding work schedules, a multitude of community and family commitments, and even the basic chores of life can often leave many of us feeling depleted. Then, throw into the day-to-day mix, some minor crisis and/or irritation, such as the washer quit working, the car is making a funny noise, or __________ is getting sick, and we begin to wonder how we will ever get through the coming day, much less the week.

I was reflecting on this thought, not only from personal experience, but also from experiences of others. In a recent conversation with a young mother, I listened to the challenges she faces as she tries to balance the increasing demands of work, family life–especially her growing children’s varied activities/interests–and several house issues that require extra time, money, and attention. It was clear, in spite of her ability to joke about it, that she was completely frazzled and worn out. My heart went out to her.

Haven’t we all been there? Perhaps we may not have experienced her exact circumstances; nonetheless, feeling overwhelmed and over-extended is certainly a relatable human experience. We all encounter rocky times along life’s path, and those times may feel like insurmountable stumbling blocks. In fact, we may indeed stumble, stutter-step, and fall off the path, but the question is, can we then use those same life boulders as stepping stones?

Later in the same week, I found myself once more engaged with a parent of younger children. In this conversation a young man was describing the demands of balancing the needs of his three children, whom he clearly adored, his beloved wife, and his work. He described a recent experience in which he begrudgingly attended a study group at his church with his wife in the midst of a grueling week.

“I did not want to go,” he said.

Once there, however, he realized that it is at the busiest or most stressful times when he most needs to take some time for renewal if he truly wants to be of service at home or at work.

Driving along a hill lined road a few days later, I observed a tree that seemed to grow out of the rocky rise. Its multiple roots wrapped around and over the rock-defined prominence. I marveled at the tree’s ability to stay rooted and find nourishment in such an unlikely environment.

In fact, later that day, I took time to read an article or two about trees that can live in rocky soil. I was stunned to learn that there is a wide variety of hardwood and softwood trees that can live in stony soil, including fruit trees. It was the fruit trees that most surprised me because not only is the tree tasked with the job of sustaining and growing its root system, trunk, limbs, and leaves/needles, but it also must produce enough nourishment for the additional task of fruit growth.

As I read these articles, I found that many trees’ roots have the ability to adapt and thrive in rocky, stony, or even compacted/dry soil. Furthermore, many trees that are drought tolerant have shallow root systems. This adaptation offers them the ability to grow in rocky soil as their roots seek and stretch to find sources of water and nourishment. Additionally, there are other trees with deeper root systems that somehow find a way to burrow in between rocks to find water and nutrients. Regardless of the type of root system, the one commonality among all trees is the fact that they use those boulders and rocks as stepping stones from which they extend their branches towards the heavens, rising above a so-called inhospitable environment.

In an era of disparate sound bites, images of divisiveness and dissonance, and all the demands of life, we must strive to live more like the rock loving, sand embracing, and drought tolerant trees. We must continually seek and stretch towards our true source of life, the great I AM. It may be difficult, as life throws us one challenge after another. Therefore, we must take time to mimic those rock-loving trees by rooting down to rise up in order to offer our unique gifts–our fruit–to the world.

Taking time to routinely root down into our inner faith world, allows us to rise above the stumbling blocks of life. Root down to rise up. Depending upon your faith and/or religious practice, that regular practice of “rooting down” may look different from one person to another in the same way trees’ roots vary. However, they all serve the same purpose: anchoring us to our true foundation, keeping us straight and stable, and providing us with the ability to absorb the good and filter out the bad, storing-up a wide array of resources for when times get, well, even rockier.

With the foundation of a well-established root system, we become like the trees that thrive in rocky and dry environments. We can climb around, over, and sometimes even remove life’s stumbling blocks, so we too can rise up, stretch towards our higher power, in order to produce more fruit, especially in our busiest times. Root to rise.

Even in an rocky area known as Craggy Flats, ancient trees have rooted down and around the rocks in order to rise above its above of it all.

Good Fitness Doesn’t Have to Cost an Arm and a Leg

September 22, 2022September 24, 2022 by stephsimply, posted in Simple Observations and Musings

“To enjoy the glow of good health, you must exercise.”–Gene Tunney

For the past two months I have written a couple of pieces focused on the importance of incorporating movement into your life. It is my belief that movement benefits everyone and can add years to your life and life to years. Therefore, this month, I’d like to blow open the myth that fitness requires a gym or club membership and/or requires special, and often, expensive equipment. Rather, I’d like to shed light on free, nearly free, and budget friendly ways to increase movement and exercise.

Remember, in a capitalistic society, corporations and businesses want to make money. Not that there’s anything inherently wrong with that, but my point is that you do not have to buy into all the slick and pretty packaged marketing! As a consumer, you DO have choice. So when those social media pop-up ads try to convince you that you need this “exclusive, just-for-you, one-time only offer” for a studio/gym membership or the “latest, greatest, in-debt-til-die exercise equipment, you absolutely have my permission to walk away—for real.

In fact, walking, according to both the Mayo Clinic and University Hospitals

Network is considered, “just as good as any other form of exercise.” Of course, walking at a steady pace for a given period of time is the best, but all forms of walking count towards your overall health. Walking for exercise is free, all you need is a supportive, comfortable pair of shoes. It can be completed solo or with friends. Plus, it can be completed in a multitude of indoor and outdoor sites. However, walking isn’t the only inexpensive way to increase movement and exercise into your life.

You can do housework or yard work as a workout. Cue your favorite up-tempo tunes, set a timer, if you’d like, and get to work. Keep moving until the job is done or the timer rings–whichever works best for you.

If you have younger kids or grandkids, play with them. Take them to a park if you don’t have access to a yard. Better yet, ask them to join you while you walk, bike, hike a trail, or jog. Play soccer, shoot some hoops, throw frisbee, toss a baseball or softball. Other options include, but are not limited to, volleyball, pickleball, tennis, golf (make sure you’re walking if you want the full workout), badminton, and so on. There are so many ways to move, play, and enjoy your kids/grandkids and even get to know some of their friends. Of course, all of these activities can also be enjoyed with friends!

“Free workout options include walking, pushups, planks and walking up and down the steps of your house.”–Joe Cannon, MS, certified strength and conditioning specialist, NSCA certified personal trainer

Make use of equipment at home and youtube videos (or other sites to which you may have access). With just your body weight, a chair, and stool, you can get a whole body strength workout. You can even use canned goods and water bottles/jugs as “weights.” Honestly, there are so many free workouts available online that require little to no equipment that can provide fantastic cardio and/or strength workouts.

Two worthwhile items I do regularly use are a quality yoga mat and athletic shoes. Both of these are versatile and worthwhile investments. The yoga mat not only can be used for yoga, but it can also be used for any type of exercise that requires time on one’s back, belly, hands, and/or knees. This one time investment is portable; it can be used on a back deck or patio, carried to the park, or taken along when traveling. Similarly, a pair of good-fitting shoes are just as versatile. Personally, I am always willing to invest a bit more for personal service to determine a proper fit for a supportive workout shoe from my local neighborhood running/walking store. (Shout out to Robert’s Running and Walking Shop!)

Photo by Tirachard Kumtanom on Pexels.com

Other pieces of inexpensive equipment to consider:

Exercise bands and/or tubing (love these inexpensive items!)
Free weights, kettlebells, and/or medicine ball (in light, medium, and “heavier” variations)
Jumprope
Step bench (can be used both for cardio and strength training)
Fitness ball (can be used for a variety of core exercises)
Exercise DVD or apps (many apps are free or a low-cost)

Learn to be a savvy shopper. You don’t automatically have to buy from one place, nor do you need to purchase items all at once. Gradually add pieces, and consider purchasing used items on Amazon, eBay, Facebook market, Goodwill, and consignment shops. I am often amazed at what I find at both Goodwill and consignment shops for next to nothing.

Budget friendly pieces of exercise equipment can be gradually added to your collection. You can even build your own step bench.

Personally, I love to find free fitness plans on-line, and modify them to fit my age/fitness level. There are so many good sites, many of which I outlined in a previous article. Once you find a plan you like, there are no decisions to make. Simply follow the outlined plan for the set-number of days/weeks. Your heart, mind, and body will thank you. One word of caution, however, be sure the plan is appropriate for your level of fitness. You want to set yourself up for success, so choose wisely.

Other budget-friendly tips include:

Split a gym membership with a friend. Many gyms offer a payment plan that allows you to bring a friend for “free” for x-number of workouts.
Join walking or running clubs. Many parks, walking/running shoe stores, and even some malls offer these for little to no cost
Join community gyms. Many religious centers and some communities offer gym memberships for little cost to no cost.
Try donation based classes. Many yoga studios and community centers offer weekly donation classes that are paid as or if you can.

Bottom line, you absolutely do not have to pay much, if anything, for a quality workout. Other than perhaps quality footwear, you can absolutely get an excellent workout without spending any of your hard earned money. Therefore, don’t let budgetary restrictions keep you from putting a little pep in your step and vitality in your years. Exercise your right to ignore those money-mongering marketers, and take charge of your own health AND budget!

Chocolate Chip Muffins, gluten-free, plant-based options

September 15, 2022September 11, 2022 by stephsimply, posted in Recipes

“Procrastibaking: the art of making muffins instead of whatever else you should be doing.”–as seen on INTO THE COOKIE JAR

I had work to do, but there it sat. The lone, leftover banana. Muddled and marred by dark brown spots, hiding its inner-sweetness. Too mushy to eat, but perfect for baking. But what?

Nosing around in my cabinets, I noticed a partial bag of chocolate chips. Hmm? Maybe I could bake chocolate chip cookies, but would I be able to use a banana in it? Not sure if that would work, at least regarding taste. Then, it hit me like a Monday morning: muffins!

I was pretty sure that I had once read that bananas can be used as a substitute for an egg in a recipe. Sure enough, for once, my memory was correct. One banana equals one egg. Now don’t get me wrong, bananas cannot do everything an egg can do when baking, but in a recipe such as this one, where I am also including vinegar and baking soda, bananas are a decent substitute.

Speaking of vinegar . . . Why add it to baking? Historically speaking, vinegar has been used in baking for centuries. One such example was during the Great Depression when rations, such as eggs and butter, were limited. One teaspoon of baking soda combined with one tablespoon of vinegar makes baked goods light and fluffy. Even if you are using an egg, adding one tablespoon of vinegar to a cake, cookie, or bread recipe will help batter rise, increase moisture, and even brighten the color.

Regarding flours, you will notice that I chose a combination of two different types as well as oat bran. This was an intentional choice due to the fact that I have celiac disease, so I cannot consume wheat. Additionally, I wanted to increase the fiber/nutritional content of these muffins while keeping the texture light and fluffy side. Think of it as a compromise–balancing out the white flour and sugar with the nutritional profile of oats! Plus, I happen to like baking with oats and oat flour due to the texture and moisture oats tend to create while not lending an overpowering flavor. Nonetheless, you could use almond flour, rice flour, or other preferred varieties. In fact, you could simply use nothing but all-purpose flour if that is your preference. As long as the total amount of flour remains the same, most flours should be fine!

Photo by Polina Tankilevitch on Pexels.com

Finally, feel free to play around with the stir-ins. There’s up to one cup total, so make the recipe yours. Stir in raisins, walnuts, peanut butter chips, dried cranberries, chopped dates, butterscotch chips, chopped pecans, and so forth. Make the recipe fit both your taste preferences and/or the ingredients you have on hand.

Once these muffins are baked and cool enough to serve, slather one with butter or your favorite nut butter. Dip them in maple syrup–who says it’s for pancakes only? Drizzle agave or honey over the tops. Then again, eat ‘em plain–after all, they will be plenty moist!

Customize this recipe, and make it work for you and yours! Then, hit me up on social media, or send me an email, and let me know what variation worked for you! In the meantime, enjoy procrastibaking! 🙂

Chocolate Chip Muffins, with gluten-free, plant based options

Recipe inspired by Betty Crocker’s 40th Anniversary Edition Cookbook Betty Crocker’s Cookbook/40th Anniversary Edition Hardcover – September 1, 1991,

Allergy Awesomeness, Rhian’s Recipes, HealthyGirl Kitchen

Ingredients:

¾ cup oat flour*

¾ cup oat bran*

1 cup all purpose flour, gluten-free flour*

1 tablespoon baking powder

1 teaspoon baking soda

½ teaspoon salt

1 ripe banana

1 cup milk, any variation

½ cup sugar

1 tablespoon white or apple cider vinegar

2 teaspoons vanilla extract

½ -1 cup chocolate chips, gluten-free and/or vegan if desired/needed

½ cup chopped walnuts, optional

Sparkling sugar

Directions:

Preheat the oven to 350 degrees.

Line 12 muffin tins with parchment paper or nonstick cooking spray.

In a large bowl, mix together flours, baking powder, baking soda, and salt.

Mash banana in a medium bowl.

Stir in milk, sugar, vanilla, and vinegar.

Gently combine liquid ingredients into dry ingredients until just combined.

Fold in chocolate chips and/or nuts, if using.

Divide batter evenly among cups.

Top with extra chips, and/or sprinkle with sparkling sugar, if desired.

Bake for 15-20 minutes or until a toothpick inserted in the center comes out dry.

Allow muffins to cool in the pan for 5 minutes before turning onto a cooling rack.

Serve immediately.

Can store leftovers in the fridge for up to 3 days, or can freeze for up to 3 months.

After refrigerating or freezing muffins, reheat muffins before serving.

Makes 12.

*Notes: Feel free to mix and match types of flours, and even leave out the bran, to suit your needs/taste preferences as long as the total amount of flour used equals 2 ½ cups. Additionally, while I have to bake/eat gluten free and choose to eat plant based, you choose the ingredients that match your preferences. Finally, you can use an egg, ¼ cup applesauce, or ¼ cup yogurt to replace the banana if desired or don’t have a banana on hand.

Pour wet ingredients into dry and gently mix.

Be sure to preheat oven and prepare muffin tins. I prefer parchment liners.

Divide batter evenly and top with desired toppings. I added mini chocolate chips and white sugar.

Allow muffins to cool on a rack, but feel free to serve warm!

Enjoy the yummy results of procrastibaking!

Seasonal Growth

September 8, 2022September 7, 2022 by stephsimply, posted in Simple Observations and Musings

“Every season is one of becoming, but not always one of blooming. Be gracious with your ever-evolving self.”— B. Oakman

This past May, John, my husband, and I were given nine tomato seedlings that our neighbor, Dianna, had started. John purchased special potting soil, and I carefully planted those seedlings into large gardening containers. They were my pet project this summer as I tended to them like a mother tends to a baby. From suckering them to fertilizing them at specific points in the summer to monitoring the moisture in the soil to determine if I should water or not, I tried to be the best plant parent I could be. However, I knew that in spite of my best efforts, Mother Nature had more control than me.

Nonetheless, John and I ooed and awed over the plants’ first golden blooms. We gleefully counted the tiny green orbs that first formed in place of the blossoms, and we celebrated as they grew bigger, and more petite tomatoes began to emerge. As their color gradually transformed from chartreuse to a yellow-orange, and then gently evolved from an orange-red to scarlett, our anticipation mounted for a plentiful harvest, to the degree nine-plants could produce.

By the first week of August, we had a bounty of tomatoes. None of them were particularly large, but they were bursting with flavor–the perfect tangy blend of sweet, tart, and acid. With our first pickings, I cut-up fresh cucumber and tomato to add to shawarma-spiced chickpeas for me, and made bacon, lettuce, and tomato sandwiches on homemade bread for John. Throughout the week, there were salad plates topped with aromatic, zesty tomatoes alongside dinner, and veggie sticks and tomatoes in bowls for packed lunch. Oh, the ways we can, and do, enjoy tomatoes!

Last weekend, I was out picking more tomatoes, and I reflected on a conversation with my dad the previous week. He lives in Melbourne, FL, about an hour or so, east of Orlando. He and my bonus mom, Pam, have a fenced-in backyard that they have transformed into a tropical paradise. Vibrantly filled with plants that would never grow here locally, thrive in their backyard as they continue to learn more about the growing seasons of Florida.

In that recent phone conversation, Dad and I discussed the plants they were currently trying to grow, and the ones they would soon plant, once the temperatures cooled and moderated. One plant he was eagerly anticipating growing were tomatoes. He explained his plan to plant a couple of seedlings, then several weeks later, plant a couple more, then he’d plant another a few about a month after that, and so on. Apparently, unlike here, fall is the perfect time to plant tomatoes, and throughout the winter months, he gets to reap the harvest.

Therefore, when I shared with him how well my tomato plants were producing, he bemoaned the fact he could not yet have a fresh garden tomato, but of course, encouraged John and me to enjoy our season while we could. Nonetheless, he was looking forward to the season when he, too, could enjoy a fresh slicer tomato on a sandwich or chopped up in a salad. We talked some more about his different growing season, and the types of tomatoes he planned to try to grow this upcoming year before moving on to other topics at hand.

As I reflected on this conversation while picking tomatoes, with each snip of my pruning shears, I was simultaneously filled with gratitude for each tender fruit, but I was also feeling a bit of sadness for the fact that I could not share these with Dad. Then, I reminded myself that he would be enjoying tomatoes, most likely in December, January, and February when our area will be chilling to rain, sleet, ice, and snow with not a single fresh tomato in sight. That’s when it hit me.

In the same way I can gather tomatoes in August and September, but Dad cannot until the winter months, we all have different growing seasons in life. I began to think about all the ways in which we, as part of our humanity, often compare our current position in life with that of others in similar circumstances, age-range, or whatnot, and feel as if our situation/status falls short in comparison. Personally, I often think of dreams and hopes I still hold for the future, but due to life, many of those notions must be put on-hold for the time-being. However, the more I snipped tomatoes, the more I began to realize that perhaps instead of comparing, and thinking about where/what I think I should be doing, maybe I would be better benefitted to switch my focus to cultivating and nurturing those seeds of hope, and recognize that it’s not their growing season . . .yet.

“Be aware of what season you are in and give yourself the grace to be there.”--Kristen Dalton

Just as it is the growing season for me in southern Ohio, but not for my Dad in central Florida, the same is true for life. Our lives are filled with seasons too. There are times when we must let go of notions and things that no longer serve us, like the trees do in fall, and the winds change the color of our lives with a flourish. Other times, our lives are filled with great spaces of dormancy as harsh and bitter winds send us into a blanket of darkness. Then, there are those moments in which we experience blooms of hope, sometimes even in the midst of a rainy season. That is when the magic can occur.

Through our letting gos and goodbyes, through those dark and latent times, and even through downpours of sorrows and grief, there remain within each of us, planted seeds of possibility and potentiality. Those seeds have their own growing seasons, but each person has different seasons and different times for harvesting. It is our job to be aware of our season, cultivate our inner seeds, and trust that when the time is right, new growth will occur.

As it is wisely stated in the book of Ecclesiastes, “There is a time for everything, and a season for every activity under the heavens . . . .He has made everything beautiful in its time.” Therefore, we must put our faith in our Creator, and rest in knowing that our hopes and dreams are indeed being cultivated by a force greater than us; and when the season is right, our season for growth, and ultimately harvest, will one day come into fruition.

There she goes . . . again, a parent’s prayer

September 1, 2022September 1, 2022 by stephsimply, posted in Travels

“There she goes. There she goes again. Racing through my brain. And I just can’t contain. This feeling that remains.”–as performed by Sixpence None the Richer

What is it about a child? No matter how old they are, the imprint of their tender ages remains with you, especially when you see them struggle. You want to help, but you know that in order for them to transition, you must allow them to struggle and figure things out. Sometimes, no advice is the best advice you can give your child as they journey along their own unique life path.

Therefore, watching my own daughter, Madelyn, figure out her own way in the world has been a mix of bittersweetness. Like many parents, I have observed her growing pains and celebrated her milestones. I’ve cheered her on through uncertain times, and I have stood back when she needed her space to figure things out her own way. Most of all, I have just loved her no matter what.

Of course, she also has her dad (John, my husband), grandparents, aunts/uncles, family, and friends who each offer their own unique form of perspective and support. In fact, I am grateful for the influence and love bestowed upon her throughout her life from others. Their rich perspective and knowledge offer Maddie a quilted tapestry of life in which she can wrap up and take comfort at any time of need.

Therefore, as we recently helped Maddie move for graduate school to Athens, Ohio, a town where she did not know anyone, my mind raced to how fortunate she was, and still is, to have so much love and support, albeit at a slight distance, from that network of friends and family during this time of transition. While Athens is new territory for Maddie, it is familiar to John and me as it is home to our alma mater, Ohio University. With over 21,000 students enrolled in graduate and undergraduate programs on-campus (with a total over 28,000 when you factor in regional campuses), OU is by far, the largest university Maddie has attended since starting her college education.

By contrast, the program in which she is enrolled is extremely small. In fact, within her immediate field of study, art education, there are only three other students, two of which are married and with kids. Not ideal circumstances for connecting and making friends.

Nonetheless, given the nature of Maddie’s program, a blend of working with two currently practicing Athens art teachers in their classrooms, a graduate assistantship, in-person classes, and virtual classes with a broader scope of students, Maddie will have much in the way of work to occupy her time.

Athens, and the Ohio University campus, remains the ever charming setting I remember from all those years ago. Situated alongside the Hocking River, amidst the iconic rolling hills, Ohio University is the oldest university in Ohio. From its historic Cutler Hall, the oldest building on campus, to its quintessential alumni gateway, and from the sprawling campus, filled with classically designed traditional, older-looking buildings, to its state of the art facilities contained within, Ohio University is certainly a source of inspiration. Plus, it offers students a wide array of activities–no matter their interests.

I couldn’t help but notice that the same energy I felt as an undergraduate all those years ago during the 1980s, still imbues the streets today. Although the names of the businesses may have changed from back “in-the-day,” uptown remains vibrant and more lively than ever. In fact, Maddie recently marveled at how busy those sidewalks and businesses can quickly become as the students embark uptown before, during, and after classes. That said, like the other students, there is no denying, she too finds herself frequently drawn to that uptown vibe when her time permits.

On the weekend in which we first helped Maddie move into her apartment, John and I decided we needed to check out a few local spots for future dining and recreational adventures. To begin, we found a fantastic location in which to stay, just outside of Athens proper, and approximately 10-15 minutes from Maddie’s apartment. It’s called The Barn at Shamrock Farm, and it can be found on Airbnb and Facebook. We were fortunate enough to stay during a discounted weekend, which made it a much more budget friendly option, right along the price point of local hotels.

Unlike the hotels, however, The Barn offers so much more in the way of amenities and space. Host Kerry, and her husband, Michael, were incredibly responsive to their guests, and their property is located amidst the idyllic scenery of a working farm. From the stunning and comfortably appointed house/barn to the ample out-of-doors seating area and additional fire pit, and from the meandering trails over which stretch your legs for hike to all the special touches found throughout the entire home and property, this Airbnb rental is perfect for those looking to visit Ohio University or those desiring a weekend getaway!

While there, John and I discovered, along with Maddie, several dining options that we found both enjoyable and tasty. With regards to casual dining for breakfast, lunch, and/or coffee/snacks, we visited Fluff Bakery and Bagel Street Deli. Both of these diners offered personal, attentive service, freshly made food at a pocket friendly price level, perfect for the budget-minded student and parent alike. Both unique establishments offered a blend of made-to-order items, along with freshly baked goods, and crisp, colorful bowls of salad and fruit. If you’re a bagel fan or fond of baked goods like us, then both of these spots are for you!

Additionally, we tried a couple of local restaurants for evening meals. The evening of the actual big move, we were sweaty, tired, and very hungry. After communication with Kerry, back at The Barn, she and Micheal recommended the casual atmosphere of Gran Ranchero. This allowed us to get away from the busyness of uptown, relax, unwind, and enjoy some comforting, traditional Mexican food. This establishment did not disappoint! Not only was the staff attentive and efficient, the beverages were cold, the food was exceptionally fresh and tasty, and we all left with full stomachs!

The following night, we were just as worn out and hungry, so we went with another local favorite, Pizza Cottage. With a menu brimming with not only a wide variety of pizzas, but also wings, salads, pasta, calzones, subs, desserts, and so much more, Pizza Cottage filled the bill with our desire for comfort food after another long day of work. The atmosphere was casual and light, the service was friendly and quick to offer help/suggestions, and the food was the perfect blend of spice, sweet, salt, and tanginess that one would expect from a casual Italian eatery.

In the end, there remains that familiar parental pang now that Maddie is once more away on a new life adventure. Still, it is worth remembering the old adage, “Give them roots, and give them wings.”

Therefore, my prayer for all of the dear daughters and sons heading off in a new life direction. . . May Divine Providence keep them all safe; may they learn, grow, and thrive in their new environment. May they be girded in the knowledge that even on their most challenging day, they are supported, loved, and encouraged by a community of loved ones back home. And, may they always return home safely.

Godspeed to all young adults entering, or returning to, a new phase along life’s journey. May you soar . . .

Plants roots us in the present moment

August 25, 2022August 24, 2022 by stephsimply, posted in Simple Observations and Musings

“Biophilia: Love of living things and nature that human beings innately possess”–hypothesis of Edwin O. Wilson

This summer, I have relished time spent caring for both my indoor and outdoor plants. While I don’t have many compared to other gardeners and indoor horticulturists, I find that I don’t need a larger number to reap the benefits of caring for plants. In fact, I continue to be surprised by the numerous ways in which nurturing plants increases my sense of well-being, and my recent research dive supports this, and so much more, too.

First, the back story. I have always been drawn to plants and nature. As a young girl, I drove my mother nuts stealing popcorn kernels from the kitchen, filling paper cups with yard soil, and planting those kernels in those soil-filled cups. I’d set them in my bedroom window sill, water them when they were dry, and watch them grow. The part that really got to my mom was when I fancied myself a scientist, and I began conducting my own “experiments” by placing those corn filled paper cups in different windows, and even in a bathroom without a window, to see which plant grew best, making notations in a self-made booklet.

Additionally, my dad was wonderful for taking my sibs and me for walks in the woods behind our house. While walking, he would point out the different trees, identify the various nuts, and pause for us to take in the marvels of mushrooms, tiny flowers, ferns, or other low-lying plants of interest that as kids, we might not have otherwise noticed. In addition to all of the wondrous sights, there was an abundance of scents, sounds, and even fanciful touches to fill our young minds with wonder–only I am not so sure that we always felt that way when coming in contact with brier bush! Nonetheless, both of these childhood experiences never left my heart.

Fortunately, I married someone who loves the outdoor space as much as I do, and thus our travels typically include some form of nature exploration. However, my relationship with growing my own plants did not get rekindled until the past several years. Oh, to be certain, I tried caring for and raising plants in fits and starts, but my attempts most often ended in the Death Comes to the Plant written in tandem with complete lack of proper care and yours truly.

“Your intuitive powers increase when you are with plants because your mind is silenced and you become more aware of the present moment.”–Sanchita Pandey

I should firmly state, before I go any further, that I have MUCH more to learn when it comes to plant care, and I still have my fair share of murderous flops. However, that is the wonderful thing about caring for the few plants I have successfully not assassinated, I am growing right along with them. One thing I do know for sure is that when I am fully focused on plant care, my mind is firmly glued in the present moment, and all other worries and stresses of my life fade, momentarily, from my awareness.

Nurturing plants can reduce stress and anxiety. In fact, researchers in the UK concluded that working plants, whether indoors or out-of-doors, depending upon the patients’ setting, increased feelings of well-being among those with anxiety, depression, and even dementia. In fact, in one town in England, Manchester, there are general practitioners so-called prescribing potted plant care for patients who are experiencing depression, anxiety, and loneliness. Programs such as those known as “horticultural therapy” and “Docs prescribing plants” were only just the tip of the iceberg in my research

Along the same stem, plants have also been shown to expedite patient recovery from long-term illness in the hospital as seen in studies dating back to at least 2002. Patients with scenic views of nature or those who have plants and/or flowers within their surroundings, needed less pain medication and/or spent less time in the hospital than those patients who did not have these botanically natural sights.

Additionally, NASA scientists, way back in the 1980s, determined that low-light houseplants demonstrated the ability to improve indoor air quality by reducing the amount of indoor pollutants and toxic substances. NASA even offers a complete list of approved plants. Studies on this topic have since been conducted at both Virginia Tech and Washington State University have further established that house plants are efficient air cleaners and that even having as little as 2% of the room filled with plants will create an impact on air quality.

Not only do houseplants clean the air, they moisturize it as well. This is important during the winter season and in arid environments that tend to have little moisture in the air. The vapor plants regularly release can be beneficial for those who regularly suffer from dry nasal passages especially. Furthermore, believe it or not, there are some plants that release oxygen into the air throughout the day. One of them is a common house plant known as the Snake Plant and the other is the Gerbera Daisy, which is not commonly grown indoors, but with proper care can survive two to three years.

Other noted and researched benefits of plants include, but are not limited to

Increased focus and productivity, in the work and school environment
Increased and sharpened attention span
Improved positive outlook at work–even Amazon got into the research
Improved cognition
Serve as a reminder that our actions have power
Demonstrate in real time the importance of completing little things

Growing plants can be such a meditative and calming act. Their care unites us, if only for a few moments, to the present moment. Nurturing house plants, or any other gardening endeavor, serves as a reminder of the miracle of life and our natural link to nature. With each drop of a dead leaf, plants remind us of the importance of dropping that which no longer serves us. When plants wilt and droop from lack of care, then perk back up from the simple act of watering, it is a reminder that we too can recover from wilting periods of time. Tending to plants further reminds us it’s ok to go through seasons of dormancy, and plants further remind us that when something isn’t working, it’s also ok to troubleshoot or ask/search for help.

In the end, at least for me, caring for plants fosters the joy of biophilia, my own inner craving for growth alongside nature, and my deeper, more expressive connection to our shared Creator, the ultimate horticulturist.

Watermelon Replenisher

August 18, 2022August 12, 2022 by stephsimply, posted in Recipes, Uncategorized

“The USDA has found that watermelon actually stimulates the release of excel perspiration, so heat stroke will not be on your radar so long as you have a cold one in your hands.”—11 Foods That Help Prevent Heat Stroke | Eat This Not That

Photo by Andrea Piacquadio on Pexels.com

It’s that time of year, back to school. With the start of school comes all of the fall team sports’ practices in the August heat and humidity. From band camp to preseason soccer practice and all other sports in between, it is the sweaty time of year! With all that sweat comes the risk of dehydration. Despite coaches’ best efforts to encourage kids to drink, athletes often leave August practices depleted of essential fluids, salts, and electrolytes.

In fact, according to the Collegiate and Professional Sports Dietician Association, the average athlete loses about 1-3 liters of sweat per hour of intense physical activity. With that loss of sweat is also salt, specifically, depending upon the size of the athlete, anywhere from 1,380 to 5,520 mg of salt per hour. Along with water and salt, the athlete is also losing significant amounts of chloride and potassium as well as smaller amounts of magnesium and calcium.

What’s more, losing as little as two percent of body weight in sweat can impede an athlete’s performance. Therefore, it is important for athletes to remember to hydrate before, during, and after practice. Maintaining electrolyte balance throughout the day is especially crucial when an athlete participates in two-per-day practices, which are often popular during the month of August.

Of course, electrolytes can be found in a wide variety of prepackaged sports drinks, but they can also be found in whole food sources. Salt is particularly easy to find by simply adding salt to foods and beverages; however, it can also be found in nuts/trail mixes, pretzels, and crackers. Meanwhile, broccoli, almonds, yogurt, and milk products are good sources of calcium, while peanut butter, cashews, almonds, pumpkin seeds, spinach, and beans (legumes) are high in magnesium. Potassium can be found in peaches, potatoes, kiwi, banana, dark leafy greens, citrus fruits, and watermelon!

Recently, my daughter, Maddie, came home red-face and sweat-soaked after an intense out-of-doors workout session. While she’s more than old enough to take care of herself, I couldn’t help but feel concerned about her level of hydration and asked what she thought about watermelon slushie. I asked this because I knew she loved watermelon, and I suspected it would be a refreshing way to rehydrate. She liked the idea, so we talked about what a watermelon slushie could include, and together we came up with a recipe.

Obviously, the main ingredient had to be watermelon. But what else, if anything, should be added? Maddie suggested collagen powder because it is a great source of protein and would not detract away from the taste-star of the show, watermelon. Of course, if it was going to be a slushie, we both knew it would also need ice. Then, she suggested lime juice–not too much, just a hint of it, and she further suggested sweetening it up a bit with a teaspoon of sugar combined with a packet of her favorite stevia brand. We threw it all together in a blender and hoped for the best!

It turned out better than we had hoped! We have since made it three more times and have found, the sweeter and riper the watermelon, the better the slushie. However, we did learn a couple of taste notes. First, if you are not a salt with watermelon person, don’t add the salt. Secondly, too much lime can overwhelm the slushie, especially if you are not particularly fond of the flavor of lime.

On the nutritional side, it is worth noting that watermelon is nearly 92 percent water! In addition to being high in potassium, it is also a good source of magnesium and calcium. It contains l-citrulline which may help alleviate muscle soreness associated with intense exercise. Furthermore, watermelon is a good source of a multitude of vitamins and antioxidants making it a fantastic exercise recovery fuel!

Here’s to all those summer athletes of ALL ages. No matter what age, if you’re exercising or working out-of-doors in the August heat, then you’re sure to be sweating! So rehydrate with the sweetheart of summer fruits: watermelon. And, if you’re feeling a little frisky, you could also make this recipe and add in a splash or two of your favorite adult spirits for a cool, light-hearted, and refreshing cocktail hour on the home patio or deck.

Regardless of the variation you choose to make, stay safe and hydrated during these dog days of summer.

*A beautiful flower arrangement by and from my daughter alongside her Watermelon Replenisher*.

Maddie’s Watermelon Replenisher

Ingredients:

4 cups cubed, seedless–or seeds removed– watermelon

2 servings favorite collagen powder (can substitute vegan version or scoop unflavored protein powder)

2-4 packets of Stevia or other favorite sweetener (can substitute 2-4 teaspoons of sugar or use a combination of the two, which is what we do)

1 teaspoon to 1 tablespoon lime juice–depending upon taste preference

Dash of salt, if you’re a “salt on watermelon” person

2-3 cups of ice

Directions:

Blend all ingredients in blender until slushy consistency.

Divide into two large glasses.

Garnish with lime slice or mint leaves if desired.

Makes 2 large or 4 small slushies

Steph Simply

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Seasonal Growth

There she goes . . . again, a parent’s prayer

Plants roots us in the present moment

Watermelon Replenisher

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