It’s the last day of my little mid-rotation fall break. Of course I didn’t do all of the things I wanted to do this week: ambitious home cleaning and organization projects, getting up-to-date on my inbox, etc.. But it was good. I gave myself a lot of empty time. I lay around plenty. I cooked some recipes for the blog. I’m not exactly ready for the pace to pick up again, but I’m ready enough, rested enough.
While I was resting, I gave a lot of thought to the rhythms of my days. At many points in the last few years I’ve wondered whether I ought to have a job that’s more structured. I have a lot of freedom with my time, which I know is a privilege, but it can be a mixed blessing. My solitude and privacy sometimes give me too much opportunity to dwell on my thoughts. Working from home can make motivation a struggle, and when I’m in a dark mood, there’s no place I have to be that would transport me away from it. No matter how hard I work, I sometimes worry that I’m not doing enough to serve the world around me, or to serve animals.
Now I’ve been temporarily flung back into a pace that I remember well from my twenties and early thirties. “On” all day, always doing or speaking or processing information, coming home at night to tend to the things I love, this blog included. It’s exhilarating in some ways; I have a sense of purpose, and even if I wanted to brood about something, I wouldn’t really have the time to.
But I’ve learned a lot about myself from slowing down, too. It’s given me space in which to think, and thinking has in turn helped me to be more compassionate. In the last few years, I’ve been able to critically examine certain entrenched thought patterns that don’t serve me, and I’ve let myself sit with emotional wounds that have never really healed because I never really admitted they were there. I don’t think I could have done that “work” amid the rushing around of my post-bacc, or the period before that, when I was balancing a full time job with this blog and my science prereqs.
On Thursday night, I had some cuddle time with Ashley, who sweetly came to visit me this week. We hadn’t connected like that since we worked on Power Plates, and it was the first time in eight weeks that I actually let myself open up to a friend. I talked about work, about my recent struggles with my body, about trying to date again. When I get busy, I tend to hold everything in, tightly. Talking face-to-face felt like a deep, nourishing breath, made even sweeter because of Ashley’s capacity for generous listening.
I don’t really have any conclusions here, but it’s interesting to mull it over. I’m being reminded that some amount of busyness is good for me; it tethers me to the world, gives me a sense of direction, energizes me. Helping people in real time is different from helping them through words, and I know I’ll need more interpersonal engagement, in private practice if not in a clinical setting, when all of this is over.
But it’s taken me a lot to embrace slowness, simplicity, and a gentle approach to life, too. Creative work and unstructured time keep me honest with myself and my feelings. I need them, just as I need to feel useful and engaged. With any luck, once this marathon of a DI year is over, I’ll be able to balance the my days in such a way that I can make and do and create while also giving myself space to be, to reflect, and to feel.
Wishing you that kind of balance as the week gets underway. Here are recipes and reads that I’ve been gazing at this weekend.
Freekeh is one of my favorite whole grains, and I’m loving this Middle Eastern inspired dish of toasted freekeh, pine nuts, tahini, and chard.
Everything I want for fall: a rustic, hearty, nutritious cabbage and potato stew.
Also in keeping with the season, a beautiful autumnal salad of roasted squash, pear, arugula, quinoa, and cannellini beans. That’s what I call a meal sized salad!
Two homemade vegan goodies for the trick-or-treaters in your life (or just for you). First, Jackie’s white chocolate vegan pumpkin peanut butter cups. I love white chocolate and have never tried a homemade version!
Second, how cute are Tessa’s mini crunch bars?!
1. We all read about the dangers of too much screen time, but what is screen addiction, really?
2. Haiku magazine has published a profile of Kelly, a 44-year-old female dolphin at the Atlantis resort in the Bahamas. It’s a saddening read in the context of Kelly’s captivity, incredible to discover the dolphin’s noteworthy personality. The author, Rose Eveleth, ends with some thoughtful considerations of anthropomorphism, sentience, and her own, human response to Kelly.
3. More considerations in the ongoing debate about whether anorexia nervosa is a culturally mediated (and therefore, predominantly modern) disease. My own experience of the illness is that it felt far more intrinsic than culturally mediated, but my guess is that triggers vary widely from person to person. I’d also guess that the current prevalence is owed to a mixture of culturally predisposing factors and genetic susceptibilities.
4. A succinct, yet moving consideration of how mental health professionals should be supported in their grief after a patient dies from suicide.
5. Let’s end on a fun note: twelve totally mind-bending perceptual illusions to stare at again, and again, and again.
Early this week, I’ll be sharing a recipe “failure” that I came to embrace as not being a failure at all. You’ll see what I mean. Have a great Sunday, friends.
xo
The post Weekend Reading, 10.28.18 appeared first on The Full Helping.
A few years ago, I would have told you that running was kind of my "thing." From 2011 to 2016, as Forrest Gump so eloquently put it, "if I was going somewhere, I was running." In those years, I racked up an impressive amount of miles, including a full marathon, about a dozen half marathons, countless 10ks and 5ks, and a Ragnar Relay.
And I loved it. Like head-over-heels, butterflies-in-the-stomach loved it.
But that's not the way I feel today. Somewhere between the major life changes I've experienced over the past few years (including buying a house, moving to a new state, launching a business, getting engaged, planning a wedding, and tying the knot), I have officially fallen off the running bandwagon—and fallen out of love with running.
The thought of a popping in my headphones and running a 10k just doesn't fill me with the same excitement it used to, and there's something about that that makes me really sad. But just because running and I are going through a rough patch doesn't mean I'm ready to throw in the towel on this relationship. I'm determined to fall back in love with running—and what better time to do it than fall, with all its perfect weather, gorgeous foliage, and promises of a post-run pumpkin spice latte?
I know I'm not the only runner whose relationship with running has hit the skids, so I asked the experts how to reignite the spark in my relationship with running—and how to not only lace up my shoes and hit the pavement, but to actually enjoy it again.
One of the most swoon-worthy parts of being a runner? That feeling you get when you cross the finish line of a big race. When you've been out of the game for a little while (or, in my case, a long while), it can be easy to forget just how amazing that post-race feeling is. So why not hang out at a finish line to remind yourself?
"Volunteer at a local race ASAP—and then sign up for one a few months down the line," says Jessica Sebor, 10-time marathon finisher and current partner at Day/Won.
When you volunteer at a local race, you get to see and experience the pride runners feel when they cross the finish line and remind yourself that you can feel that way again too. "There's nothing like seeing other people experience that finish-line feeling. Volunteering will give you those warm-fuzzies and motivate you to reach your own goals," Sebor says.
"When you fall out of love with something, it's usually either because it's gone stale or you've gotten jaded! Accountability partners give you a new, fresh reason to get out the door and perceive running through a different lens," says Nicole DeBoom, founder of Skirt Sports and president of the nonprofit Running Start.
If you're struggling to find joy in running, find strength in numbers. Having a running buddy will not only help you stay committed to your running schedule, but it'll also make the process a lot more fun (is there anything that makes a long run go by quicker than some good, old-fashioned gossip?).
"Multiple studies have shown that people with accountability partners are more likely to stick with an exercise routine than those who go it alone," Sebor says. "But beyond simply getting the job done, a buddy makes running much more fun. Running with a friend makes the workout feel more like a social meetup than a solo chore."
If you're the competitive type (guilty as charged), there's no quicker way to spark motivation toward something you're dreading than turning it into a contest.
"Strike a deal with a 'run reward jar.' Put 30 one-dollar bills in a jar, and every time you skip a planned workout, take $1 out," says Stamford, CT-based personal trainer Lauren Seib. "At the end of the month, use the extra cash for something that makes you shine, like a massage or dinner at your favorite restaurant."
Because you won't want to take money out of the jar (and "lose" against yourself), you're more likely to get up and run even when you don't want to—and because you get to spend the money on something fun at the end of the month, it gives you something positive to look forward to.
Want to up the competition? Loop in someone else and raise the stakes. "For a little twist, try this with your best friend or significant other," Seib says. "The runner who skipped more workouts throughout the month buys the other dinner!"
After taking some time off from the running game, running can feel long, monotonous, and kind of boring. Not so fun, right? By consciously looking for ways to make your runs more entertaining, you can push through early training and make it out to the other side (where a long run might actually sound like your idea of a good time).
So how, exactly, do you make your runs more fun?
First, you can break up some of the monotony with strength training. "Add in strength moves at certain markers, like five push-ups every stop sign or tricep dips on every other park bench," Seib says. "Your legs will get a breather, and the rest of your body will get some attention. Win, win."
You can also make things more fun by switching up your route. "Try a new loop you've been wanting to sweat-test or take it to the trails," Seib says. And if you're not sure where the most fun runs are hiding? Hit up your social media feed. "Still feeling 'blah?' Blast an Insta story asking your followers for their favorite local paths for fitspo," Seib says.
In your quest to fall head over heels with running again, you might be tempted to hit the ground running (literally), but nothing will kill your rekindled love affair quicker than an injury. So make sure to start slow.
"Engaging in any athletic activity in a high-strain or vigorous manner without proper acclimatization can ultimately lead to injury," says Michael Ryan, orthopaedic surgeon and sports medicine specialist at Andrews Sports Medicine & Orthopaedic Center. "Returning to running requires consistent and graduated training to allow the body to respond."
If you want to avoid injury, ease your way back into a regular running routine and increase your mileage slowly. "In general, it's recommended not to increase activity or mileage by more than 20-30 percent per week," says Miho J. Tanaka, M.D., director of the women's sports medicine program at Johns Hopkins.
Practicing gratitude has been shown to have positive benefits, including improvements in mental and physical health—and according to Sebor, it could rekindle your running flame.
"Up your mental game by practicing gratitude before, during, and after every workout. Whenever I don't feel like getting out the door, I remind myself how lucky I am to be able to move my body and work up a sweat," Sebor says. "Also, this sounds cheesy, but physically smiling during a run can make everything feel better. Meb Khelfezi does this during races, and as an Olympic medalist, he's probably on to something! After the run, thank yourself for doing something good for your mind and body."
Reminding yourself of how grateful you are for running (even when you don't feel like it) can make it easier to lace up your shoes and get moving. "It's normal to dread the first few steps, but it's rare to finish a run and say 'I wish I didn't do that,'" DeBoom says. "You're almost always more grateful, clear in mind, and healthy in body after a run."
Deanna deBara is a freelance writer and accidental marathon runner living in Portland, OR. Keep up with her running adventures on Instagram @deannadebara.
Whether you're fueling up for a workout, breakfast-ing on the go, or just battling some mid-afternoon hunger pains, protein bars have long been a lifesaver for health-savvy snackers.
But if we’re being honest, they’re not always—OK, not often—the most appealing quick fix on the rack. Either overly gelatinous or as dry and dense as a brick of old Play-Doh, many bars have a synthetic sweetness and an ingredient list longer than the last book you read. It’s enough to drive a person back into the arms of a trusty old Snickers.
Not so fast, candyman. Thankfully for you and your fitness goals, we scoured the internet for the best protein bars on the market. Here are the results.
The only thing more satisfying than RXBAR's sleek, streamlined package design is the heavenly bar lurking inside that pretty wrapper. The maple sea salt variety has all that earthy, burnt sugar-esque maple goodness with the perfect amount of sea salt sprinkled on top.
The pliable texture is pleasantly interrupted by mini pecan and cashew pieces. And with just 220 calories, 12 grams of protein, 3 grams of fiber, and only six ingredients, this bar is a no-brainer, especially if you’re suffering from a bout of chocolate- or fruit-flavored fatigue.
Landing somewhere between uncured pork jerky and BBQ spare ribs (in a good way, promise), this certainly ain’t your average protein bar. It’s basically just meat and as Paleo-friendly as it gets with three grams of sugar, 140 calories, 15 grams of antibiotic-free pork- and beef collagen-fueled protein, and no gluten.
Most of the sweetness comes from dates, which also adds to the pleasant, melt-in-your-mouth texture, and the hint of smoke really brings it all together.
Almonds, organic maple syrup, organic hemp seeds, cocoa powder, vanilla, and Celtic sea salt are the forces behind this tasty treat. The organic sunflower protein has 25 percent more protein than chia seeds and plenty of branched-chain amino acids to help build muscle, avoid fatigue, and soothe post-workout soreness.
You’re also looking at 10 grams of gluten-free, Paleo-friendly, vegan, and non-GMO protein in each three-to-a-pack serving, and yeah, they do really taste like salted fudge brownies.
($4; amazon.com)
Craving a crunch? Chock-full of almonds, pumpkin seeds, sunflower seeds, soy crisps, and peanuts, these handy non-GMO and kosher bars easily meet your salt-loving needs. And a touch of sweetness keeps you going back for more—as does 19 whole grams of protein, 3 grams of fiber, and a mere 190 calories. They’re easy, light, and fit conveniently in your purse for that inevitable 2 p.m. snack attack.
($1.75; amazon.com)
This 100-percent plant-based, nut-free option definitely stands out from the overwhelmingly chocolaty and nutty energy bar crowd. Organic sunflower butter, organic coconut nectar, pea protein, organic cinnamon, and organic vanilla extract come together inside this chewy, easily crushable 280-calorie nosher, which also manages to pack in 15 grams of protein.
Sugars are on the higher end here, with each bar clocking in at 12 grams, but if you’re looking for something that tastes like real food and will take the edge off between meals or before a workout, you’ve found it.
Loaded with protein-rich sprouted watermelon seeds (!!), these raw, organic bars are superfood central. Each 240-calorie serving is somehow both hearty and light, with 12 grams of protein and a consistency that reminds us of a thick soft-baked oatmeal cookie. A touch of tanginess comes from lemon oil, lemon peel, and the curious addition of rosemary extract.
And if you’re sensitive to allergens, look no further: Go Raw maintains a dedicated vegan and kosher production plant that’s free from any gluten, wheat, nuts, dairy, or soy contaminants. Pretty cool stuff.
Another outside-the-box pick, these delectable little bites are admittedly more of a healthier, protein-centric treat than a gym bag staple, but they’re just too tasty to leave off the list. The Paleo-certified, gluten-, soy- and grain-free, kosher, and non-GMO blondies are surprisingly light and cakey in texture and loaded with real ingredients.
We're talking maple syrup, honey, eggs, cashew butter, pecans, and golden flaxseed meal—not to mention 6 grams of protein per serving. Pro tip: Popping them in the fridge (or freezer) extends their shelf life and makes us think we are eating fudge.
Every editorial product is independently selected by our editors. If you buy something through one of our links, we may earn a commission. But don't worry, it doesn't cost you anything extra, and we wouldn't recommend a product if we didn't love it as much as we love puppies.
https://www.sciencedaily.com/releases/2018/10/181019120736.htm
https://www.sciencedaily.com/releases/2018/10/181019191928.htm
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Feathers are good for flying, but they help birds do a lot more than just soar through the skies.
Hosted by: Hank Green
Head to https://scishowfinds.com/ for hand selected artifacts of the universe!
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Sources:
Sources:
Sounds
http://rspb.royalsocietypublishing.org/content/277/1683/835
https://academy.allaboutbirds.org/feathers-article/6/
http://www.sibleyguides.com/2015/04/the-mysterious-sounds-of-the-american-woodcock/
https://www.smithsonianmag.com/science-nature/these-birds-can-sing-using-only-their-feathers-180958678/
Muffle
https://www.cam.ac.uk/research/news/silent-flights-how-owls-could-help-make-wind-turbines-and-planes-quieter
https://www.aps.org/units/dfd/pressroom/news/2013/upload/The-Secrets-of-Owls-Near-Noiseless-Wings.pdf
https://www.technology.org/2017/08/14/engineer-looks-to-owl-wings-for-bio-inspired-ideas-for-quieter-aircraft-wind-turbines/
http://rsfs.royalsocietypublishing.org/content/7/1/20160078
Hearing
https://www.utsc.utoronto.ca/~amason/courses/coursepage/presentations/files/Directional%20hearing%20in%20the%20barn%20owl.pdf
https://www.americanscientist.org/article/how-the-owl-tracks-its-prey
https://www.researchgate.net/publication/10580236_Morphometry_of_Auricular_Feathers_of_Barn_Owls_Tyto_alba
http://scienceblogs.com/tetrapodzoology/2008/07/14/owl-ear-tuft-mystery/
https://pdfs.semanticscholar.org/34d4/959e835eeeb5baf00ebdd7e9754fcb3bec32.pdf
Stomach
https://britishbirds.co.uk/wp-content/uploads/article_files/V49/V49_N11/V49_N11_P432_435_A075.pdf
http://www.bioone.org/doi/abs/10.1676/16-196.1
https://web.stanford.edu/group/stanfordbirds/text/essays/Eating_Feathers.html
Fishing
https://sora.unm.edu/sites/default/files/journals/nab/v029n03/p00652-p00654.pdf
https://deepblue.lib.umich.edu/bitstream/handle/2027.42/71734/j.1474-919X.1988.tb00953.x.pdf?sequence=1
http://www.heronconservation.org/styled-5/styled-12/
Water transport
https://www.audubon.org/news/why-would-bird-carry-water-its-feathers
https://www.tandfonline.com/doi/pdf/10.1080/00445096.1973.11448511
https://www.researchgate.net/publication/242287754_The_water_holding_mechanism_of_sandgrouse_feathers
https://books.google.com/books?id=YvmC2sU-LqgC&pg=PA138
Snowshoe
https://sora.unm.edu/sites/default/files/journals/condor/v079n03/p0380-p0382.pdf
https://www.audubon.org/news/ptarmigan-may-be-tops-adapting-winter-weather
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Images & Sounds:
href="https://www.flickr.com/photos/31267353@N03/29768530604/in/photolist-Mmxv2E-MmxuRu-rEy34Z-FtHjP">https://www.flickr.com/photos/31267353@N03/29768530604/in/photolist-Mmxv2E-MmxuRu-rEy34Z-FtHjP
/>
https://www.xeno-canto.org/248573
https://commons.wikimedia.org/wiki/File:Woodcock.jpg
https://www.xeno-canto.org/133923
href="https://www.flickr.com/photos/70804987@N00/4804568378">https://www.flickr.com/photos/70804987@N00/4804568378
https://www.sciencedaily.com/releases/2018/10/181012135315.htm
https://www.sciencedaily.com/releases/2018/10/181010180748.htm
Homemade chocolate bars are fun, you can make them whatever size you like, and can pack them with whatever chunks, spices, nuts, seeds, and goodies you have. The possibilities are endless. Make a bunch, wrap them in gold foil candy paper, or parchment, and place in a drawer – you’re set for the month. Everyone seems to have a slightly different technique, but generally I simply start with the best dark chocolate possible, then add as many extras as the chocolate can hold. To shape your bars You can just slather the mixture across a parchment-lined baking sheet, or allow it to set in a mold (or ice cube tray) of your choice. Have fun experimenting. Some inspiration below! -h
1. Dark Chocolate Energy Bites – (QUITOKEETO)
Good-quality dark chocolate crammed with as much good stuff as it can hold. In this case I pack the little bars with lots of chopped nuts, seeds, and dried fruit. Then I sprinkle them with things like bee or fennel pollen, crushed rose petals, sea salt, and more nuts and seeds to give them a little extra nutritional boost, and to bump up the pretty! Get the recipe here.
2. Wonder Berry Chocolate Bars – (Maison Cupcake)
Some great ideas here, but the wonder berry bar is the one that caught my attention: goji berries, white mulberries, Incan berries, buckwheat groats, hulled hemp seeds and pumpkin seeds. Get the recipe here.
3. Chocolate Mint Matcha Crunch Bars – (Miss Marzipan)
A big yes to this one. Also, bonus points for the cute downloadable wrapper – for when you want to go pro on your bars! Get the recipe here.
4. Color-blocked Chocolate with Edible Flowers – (Paper & Stitch)
For the white chocolate fans out there. This is super cute, its just too bad you can’t get a similar effect with dark chocolate. Get the recipe here.
5. Superfood Chocolate Quinoa Bark – (Half Baked Harvest)
I love the thinness of these, so you get some real snap. Oh, and the espresso boost! Get the recipe here.
6. Detox Superfood Dark Chocolate Bark – (Amy’s Healthy Baking)
A nice combination of dried mango, dried apricots, chia, and almonds. My advice on this one, use more chia than the recipe calls for. I think the only thing I ever call for 1/4 teaspoon of is salt. ;)…Get the recipe here.
7. Superfood Dark Chocolate Quinoa Bark – (Simply Sisson)
More of a bark than a bar, but well worth including. SO many nuts and seeds, accented with dried fruit and coconut flakes. More details here.
8. Rose, Strawberry & Pistachio White Chocolate Bark – (Now, Forager)
One last example for the white chocolate camp. Rose petals and freeze-dried strawberries plus pistachio and pink sea salt make this a real beauty. Get the recipe here.
Continue reading Homemade Chocolate Bars and All the Things You Want in Them on 101 Cookbooks
Hiiii. Sorry for it being so quiet around here but I’ve just been living up life and honestly, doing very little cooking! Mark has a LOT of travel this month and so the girls and I are keeping things super simple (also, I go into full-on survival mode and cooking for myself and an couple of unimpressed cuties does not top my list of evening fun!) and subsequently, we’ve been eating leftovers from the freezer and I’ve been happy to let them binge on whatever the flavor-of-the-week vegetable they’re on to. This week, it’s edamame.
I’m qualifying edamame as a vegetable – let’s just leave it there and trust that I know otherwise. 
Monday through Wednesday of last week was a blur. I was stuck on Germany time, sleeping like garbage, and just trying to plow through work. The girls were on CST after their visit to Grandma’s in Illinois and were sleeping until 8am. It was rough when a 7:45am meeting rolled around for me on Tuesday and I was all but drop-kicking them out the car door to speed to the hospital. Single mommin’ aint easy. I had all these ambitious plans of working out after the girls went to bed and wanted to make some pumpkin muffins to get in the fall spirit, but all of it was side-lined for laziness. Germany and back in 48 hours left me front and center on the struggle bus. #worthit #notREALLYcomplaining
On Wednesday, a friend and her husband visited from Arizona and we were brewery-bound to show them a fun time. The weather was a super pleasant surprise at a balmy 82 degrees and so sneaking away for dinner and being able to sit outside was an unexpected treat! By morning, it was full-on hoodie and sweatpants weather and ever since, it has been rainy and cold. NOT COOL.
Yesterday was Shea’s 4th birthday and we celebrated by bumming around the house, being sure to pull out every last toy there is and leaving it strewn across the floors and hallways. It was probably the last year we could escape the whole hoopla of gifts and parties, so we lived it up by watching the Illini football game (WE WON! We’d gone 700 days without a Big10 football victory *eye roll*) and eating chili – a delicious, traditional chili with beef, beans, and chorizo. If you love chili, you’ll love this recipe!
I don’t know if Shea would agree, but it was just what we all needed. Some hearty and warm comfort food with a nice dose of football. Isn’t that what fall is all about?! I even pulled out my Illini hoodie and stayed in my jammies until 4pm for good measure.
Be well,
https://www.sciencedaily.com/releases/2018/10/181004135802.htm
https://www.huffingtonpost.com/entry/cbd-cannabinoid-sex-benefits_us_5bae967de4b027da00d3360a
https://www.huffingtonpost.com/entry/food-poisoning-sick_n_5b968f28e4b0511db3e4c083
https://www.huffingtonpost.com/entry/anxiety-warm-body-temperature_n_5baa7ad2e4b0f143d10e0ef1
