Get Natured

Nutrition Coaching & New Blog

noreply@blogger.com (Allison) — Thu, 17 Aug 2023 20:56:00 +0000

Get Natured has a very special place in my heart and will live here for a little bit longer. Whether you've been here since the beginning (way back in 2009) or found my blog sometime after that, I appreciate you.

As my kids have grown, I've left their stories for them to tell. As my knowledge of nutrition and training have grown, I've started coaching nutrition clients all over the world.

I have a new website for my nutrition coaching work and you can find new blog posts there too!

Stop by and say hello here:

Website

Instagram

xo,

Allison

That Time the World Ran Out of Toilet Paper

noreply@blogger.com (Allison) — Fri, 20 Mar 2020 19:12:00 +0000

I don’t think people really read blogs anymore, do they? I don’t know. I do know that I love reading old posts here and remembering times from when my boys were smaller. I love it so much. So this is for me. And for you, if you’ve found yourself here and you care to read. xo

We are in full shelter-in-place mode in California and to varying degrees around the world. For some of us this creates an opening that we feel we need to fill with all of the pursuits we have sidelined in our normal schedules. Writing, reading, art. I personally feel pressure to be writing but I have been feeling that same pressure for quite some time. I am in the familiar and uncomfortable place of wanting badly to write but talking myself out of every idea, story, and plan. I know that the only way to write is to write. Words beget words. Stories lead to more stories. So here we are. Let’s see what comes of this.

I read a post from Amelia Boone (a Spartan athlete and lovely human) this morning where she said she feels like there is something magical and unifying about the entire world focussing on a single problem. I couldn’t agree more. While this is a crazy and uncertain time, I also feel like it will be very healing for every single one of us. We have been gradually coming to a boil over so many things the past several years. So much has torn us apart and turned us against one another. This pandemic has us all focused on protecting ourselves and protecting one another. It insists on healthy habits and empathy, community and solidarity. While nothing has changed the problems of the world and you could argue that more have been created (I’m looking at you toilet paper hoarders), I truly believe this is a transformative time.

A former version of me would feel invincible in a situation like this. Hearing how it has impacted other areas would be like reading about something in a history book- you know it is true but you don’t feel the weight of it. Time and maturity create new perspectives and fill our arms with more to lose. I guess you could say I feel “vincible” now. Not that I’ll succumb to this virus but that the tracks it is leaving in its wake are very real. Our businesses our economy and our mental and physical health are all impacted. Our present and our future.

We all have our own way of approaching this time. Some of us are very organized and productive, some of us have settled into passing time by the moment. For me, I choose to take good care of myself and my people and use the spaces that have opened to create newness that is exciting and nourishing. It is spring, after all, so let’s begin again.

Here is what I am doing:

Feeding myself and my family healthy, nourishing foods and drinking lots of water. We still have access to fresh fruits and veggies and I’m very thankful for that. For the record, my definition of nourishing is sometimes “full of healthy micro and macronutrients” or sometimes just “yum.” My personal belief is that homemade things (vs. processed/packaged/pre-made) are the most nourishing whether they are hearty soups or dark chocolate brownies.
Moving. There are tons of resources online (many free) for all kinds of workouts. This is one place where I keep a little more rigor- I believe it is very important for all of us to move every day. I am mixing it up between strength training, yoga, pilates, trail running, and walking.
Getting some sunshine. This isn’t always in the cards and we do have more rain coming to Northern California in a couple of days, but I’m going to soak up some sun while I can.

As for homeschooling, my kids have been logging in to their teacher sites each day and completing the assignments asked of them. We are going to be a tiny bit more structured next week as daily class meetings begin. I won’t have a super-rigorous schedule but we’ll attend to what we need to for school and spend time pursuing other learning through many different channels. This time is a gift in this way.

Being intentional about caring for yourself

noreply@blogger.com (Allison) — Sat, 03 Nov 2018 18:20:00 +0000

Early November always has me thinking about ways to take good care of myself during the hurry-scurry that is coming. Like everyone else, I want to soak up the magical moments of the holidays and avoid rushing around and feeling overwhelmed. It seems appropriate to repeat things from pretty Instagram posts…like, “do more of what makes you happy!”

(Insert photo of me walking through the forest with a steaming cup of coffee and a fresh manicure here...)

There is something almost irresistible about all things “self-care”. I’ve mentioned before that I don’t love this term because it has come to mean that we need to drink “moon juice” adaptogen “elixirs" and dry brush and bathe in CBD oil and spend time “earthing” every day and drink rosé in the south of France and have a month-long spa vacation in Bali and through-hike the PCT.

Those things might be helpful or they might just be expensive and exhausting. Either way, if we build a to-do list of what we should do under the guise of "self-care" we’ll freak the f$&@ out at the enormous number of things we now have to do every day to stay buoyant.

What I know for sure is that we all need to take good care of ourselves and our people. Tend to the basics like eating well and exercising and sleeping, but feed your heart too. The pursuit of happiness is different than the pursuit of pleasure. I believe that happiness or, maybe contentment is a better word, is found when we are present in experiencing the moment we are in. When we aren’t thinking about what we should be doing instead of what we are doing. This is a practice. Yoga helps.

We can only live our days from moment to moment but in hindsight we experience them as a whole. That means how you spend your moments is how you spend your days and how you spend your days is how you spend your life. Let that sink in before you pick up your phone to scroll your way to an online rabbit hole.

So as we move into and through the season of overeating and over-doing, go easy on yourself. Be in the moment you are in and be intentional about what you choose to take onboard. I don’t mean just what you eat and drink; make conscious choices about what you watch, listen to, and read as well. Also be purposeful about where you spend your energy. We use the word “should” a lot; listen for that. Make a promise to yourself about what you’ll allow in and what you’ll spend energy on and keep your promise.

Not every moment of this season is going to be blissful. We still have to do the things that keep our lives afloat. But you can be good to yourself without adding extra things to your to-do list. Try some new combos of foods with dinner (a favorite of mine is roasted butternut squash with sautéed shiitake mushrooms, toasted pecans, and crispy sage leaves cooked in butter). Take your dog for a walk in the sunshine instead of hammering out miles on a treadmill. Read a good book instead of scrolling online. Take a yoga class at lunchtime instead of sitting in a break room. Replace your defaults with consciously joyful choices and cross things off your list that only serve a “should”. Save your energy for the people you love and the activities that feed your heart.

Yesterday I needed some time outside, preferably near water. I needed peace and quiet and a long walk with my friend who is a dog. I made a couple of adjustments to my morning routine and managed to pull this off after school drop-off.

Every little bit of goodness like this adds up. No happy times are wasted.

25 Things I Discovered in Yoga Teacher Training

noreply@blogger.com (Allison) — Thu, 04 Oct 2018 04:44:00 +0000

Before I signed up for yoga teacher training I spent months over-analyzing my decision. I talked to friends who had gone through it and read books about all things yoga. I Googled every question that popped into my head about what to expect.

The idea of spending so many hours away from my family scared me. I also worried I’d get burned out half way through and not want to continue or, worse, I’d burn out on yoga and never want to do it again. No combination of words in a Google search box could calm those concerns for me. So I did what I do when I’m not brave enough to say yes- I said maybe. For months.

Eventually I got tired of not knowing. I got tired of looking for someone else to decide for me. I got tired of second-guessing myself. So I said yes. I said yes with my whole heart even though most of my heart was trying really hard to hide. One of the themes of the Baptiste yoga methodology instructs us to “be a yes” and to “put our attention on what we want to have happen and be for it”. So I told myself that I’d be a yes for whatever teacher training threw at me and that I’d take really good care of myself along the way.

I knew that I’d be spending many, many hours away from home. I trusted that I’d finish teacher training able to teach a yoga class (though I went in saying that I had NO INTEREST in ever doing that). I had heard so many times that teacher training would “change my life” but I had always considered myself to be immune to such magic. I am too level-headed for that. I know myself too well. I am the exception.

I graduated from teacher training in February of this year and I now teach one class a week- so much for not teaching, right? As for my life being changed, I can’t distill everything that opened up for me into a single sentence. Instead, I sat down the day after my last teacher training meeting and wrote a list of things I learned through this experience. It took me out of my comfort zone mentally, emotionally, and physically so many times and that changed everything.

Here are 25 things I discovered in yoga teacher training:

A basecamp is a place to re-supply and fill up so we can venture out safely and with the greatest potential of success. Keep your basecamp small so your life can be big. A yoga mat is about the right size.
It is possible to fall in love with a whole room full of people. Gathering with humans in a meaningful way is so, so beautiful. Even when we are messy. Especially when we’re messy. The kindest thing you can do for someone is to listen to them speak their truth. The most love you can offer is to speak your truth too.
If you lead with your heart, you can find more space. I mean this literally as in a forward fold or figuratively as in sharing your whole truth until the scary stuff doesn’t rattle you anymore.
The same old thing can be both a great comfort and a great place to hide. We need stability and foundation but we also need to look out from new (and often scary) vantages to grow.
Sometimes we learn new things in quiet and unhurried ways. Sometimes newness comes in immersive and all-consuming waves. In order to survive the full-blowness of these times and really get what we came for, we have to trust the process.
The pursuit of pleasure is not the same as the pursuit of happiness. Pleasure is momentary and easy to find- like chocolate chip cookies. Happiness comes after a long, sweaty yoga practice or a weekend by the ocean. We sometimes have to work for it. Pleasure lets us come out of hard yoga poses early; happiness keeps us in because we know how good we’ll feel for staying.
I don’t need to drive out to the forest and build a campfire to find warmth. What I need is always with me. Reverence can be as simple as a tiny candle in a dark room.
I can do flip dog to wheel. This feels like a superpower.
I don’t need to fix myself. I just need to show up. To yoga, to my relationships, to it all. Some days I am feeling all kinds of “f#@$ it”. Show up anyway. Not because I have to but because I told myself I would.
Sharing favorite foods in community is another way to share your heart.
Yoga is something we do over and over and over again. We do this until it becomes a part of us and its power becomes our power. It is something we keep returning to on and off the mat. This practice offers us unlimited opportunities to begin again. When my mind is so full I can no longer hold it all, I come back. When I get carried away by my thoughts and fall out of a pose, I come back. By the time I roll up my mat, I am emptied out in the best possible way. This works every single time.
You know how it looks when a sunbeam shines through the air in your house and you see dust and other particles that you didn't even know were there a moment before? Meditation is kind of like that. The light comes in and you find things you didn’t even know were inside of you.
Sometimes I’ll fall out of side crow and it will be the funniest thing that happened that day. Maybe the laughing was the whole point of the thing in the first place. You never really know what goodness you’ll find when you’re brave enough to try hard things.
Meditation teaches us to pause to choose our responses instead of reacting without thinking. We all have an uncountable number of defaults in our yoga practice, relationships, work, and every facet of our lives. The more we are aware and observe them, the more opportunities we have to interrupt them and show up as who we want to be instead.
I have a history of turning things that I am doing FOR myself into things I am doing TO myself as soon as they feel difficult. Just because it is hard doesn’t mean it isn’t good. Stay in the light.
Don’t let going easy on yourself soften you into fear. Don’t let the comfort of being gentle on yourself convince you you are incapable of hard things. Perseverance is a practice too.
How we do anything is how we do everything. The practice I do on my mat is the practice I do in my life. All of the lessons and gains are the same if you pay attention.
Sometimes you'll go out in your backyard to meditate and, once you get started, you'll become aware that the wind is blowing just enough to make your hair tickle your nose. You'll wish you had a hair tie and, in addition to that, you could use some sunglasses because the sun is shining directly into your brain. Instead of going inside, you'll sit and know that you are sitting. You'll breath and know that you are breathing. You'll keep noticing the wind and sun. Or you won't. It is what it is. Because if you can go with the flow here and now, then maybe you can in other situations too.
Sometimes dropping into the couch and getting lost in an Instagram rabbit hole feels like exactly what I need. Don’t let these things steal your time, your presence, or your life from you.
When we don’t follow our heart or our intuition it isn’t always because we’re not tuned in to it. We think following our heart should feel good and right and it does, but it can also be scary and require a lot of hard work.
The things that scare us the most come from our imaginations. The monster under the bed, the what-ifs. These are all make believe.
Rest is part of the practice.
Part of being wholly healthy and happy is having something we love to work hard at. Something that makes us feel like a badass. We all need this. I believe this with all of my heart.
Practice isn’t about repeating the things you can do well. It is for trying the things you think you can’t do at all.
I used to think I wasn’t afraid of anything but I realized that isn’t true. I have just found some very comfortable places to hide. This is why I decided to teach yoga. The idea scared me to death but did it anyway because I really, really want to be good at it. I don’t ever want to find myself wishing I had done something that I didn’t do because I was afraid.

If you live near Folsom, CA I invite you to come take my class on Wednesday mornings at 9:30am at Spotted Dog Yoga. I would love to hear what you discover for yourself! xoxo

An update on life & inviting the light in

noreply@blogger.com (Allison) — Fri, 28 Sep 2018 18:32:00 +0000

Hello, friends!

It has been so long since I’ve written here. Life has a way of filling in any gaps that appear and sometimes laps over the edges too. But, as writers do, we write. It may be in in snippets in Instagram captions, in private in a journal, or in volumes of content for clients. Whichever way the words go, we have to get them out. It is what we we do. It is what it is.

While I’ve been writing anywhere but here, life has marched forward. My boys have grown to an almost-teenager and an almost-middle-schooler. I immersed myself in yoga over the past couple of years and became a registered yoga teacher (RYT 200) early this year. My love of running is always with me too, though I have been spending more time downward-dogging than hitting the trails.

One of the things I love about running and yoga is the emptying out that comes from each. They don’t just spend calories and sweat- they also help me let go of what is swirling in my mind. It is a similar flow with both practices. There is a slow integration to a peak and a cooling down. Then it is time to fill up. To invite the light in through all doors and windows. The “light” as I call it, for lack of a better container, is everything I want to filter my view. It is love and health and connection and creativity. It is all of those things individually and all of those things at once.

“We don’t see things as they are; we see them as we are.” ~Anais Nin

I read somewhere that we come to yoga to change our bodies but end up changing our hearts, our minds, and our lives. Because, as it turns out, the work we are doing on our mats is the work we are doing in our lives. I think this is true of any practice to which we devote our time. For me this is yoga and running and spending time in nature, but it is also the way that these things encourage me to repeatedly invite the light in. Carefully choosing what I’ll allow onboard is part of the practice.

I invite you to expand your definition of what healthy means. It is more than diet and exercise. It is even more than your blood pressure and cholesterol levels. Health touches every facet of our lives and it comes to us through what we eat and drink but also what we see, hear, smell, think, and love.

Some examples:

Drinking cool water after a sweaty practice, run, or workout
Eating vibrant, healthy foods prepared with love
Listening to music that invites your body to move or be still and breath
Feeling warm sunlight or a cool breeze on your skin
Watching a beautiful sunrise or sunset or hiking to a place with a view that takes your breath away
Breathing fresh, clean air scented with nature (especially trees or the ocean <3)
Sharing your favorite foods in community with people who make you lose track of time
Exchanging stories over a cup of tea or glass of wine in a cozy restaurant, on a patio, or by a campfire
Waking up in a tent with the sound of ravens in the trees and warming your insides with coffee that tastes so much better outside
Spending time in a state of “flow” (thank you Mihaly Csikszentmihalyi), creating music, art, or words with your hands and heart

How are you inviting the light in?

Om Shanti Mala

noreply@blogger.com (Allison) — Sun, 03 Apr 2016 02:29:00 +0000

It has been quite awhile since I have written in this space. The routines of life have a way of eating up time for writing and reflecting and creating. In the gap, I have changed. My life has changed. My people have grown and changed too. I have learned to stop forcing things on myself and to better care for my body in nurturing rather than challenging ways.

One of my most favorite feelings in life is the peaceful grounded satisfaction I have after a yoga class. To that, I have added meditation and found it to be a valuable remedy when the tide threatens to overtake my sanity.

*Product info has been removed. This company is no longer in business.

Organic matcha review

noreply@blogger.com (Allison) — Fri, 04 Apr 2014 21:59:00 +0000

Recently the kind people at Kiss Me Organics sent me a bag of their organic matcha green tea powder to try:

I am a huge fan of matcha but haven’t ever made anything with it (other than tea) at home. In the past I have found good quality matcha to be really expensive and I haven’t been willing to use large amounts of it to bake, etc. This matcha is more affordable ($25 for 4 ounces on Amazon with free shipping for Prime members), so it is a better choice if you want to experiment a little!

First, I made a matcha latte:

I started with 1 teaspoon of matcha in my bowl...

…I added 1/4 cup of water (hot but NOT boiling- boiling water makes bitter matcha!) and whisked it until it was frothy...

…then I added about 1/2 cup of hot vanilla almond milk and a tiny bit of raw honey.

So good!

(Note: my milk frother did not create foam with the almond milk that I used. If you’re a big fan of the foam, soy or dairy milk may work better for you).

Next creation: matcha mint soft serve!

Several years ago there was a restaurant in my city that had a matcha mint blended drink on the menu. Of all of the wonderful things in their restaurant, that is the one that I miss the most since they closed! Using that idea as inspiration, I made some matcha mint soft serve.

(Recipe: Process 1 frozen banana, 3 large dollops of plain yogurt or a splash of milk, a dash of vanilla or vanilla flavored Stevia, 3-4 fresh mint leaves, and 1 teaspoon of matcha in the food processor until it is the consistency of soft serve ice cream. Serve topped with raw cacao nibs for extra yum!)

Thank you to Kiss Me Organics for the chance to review this matcha. I am looking forward to trying some new recipes- maybe some cupcakes next!

*Legal stuff: I received a free package of this match for review purposes. I was not compensated in any other way for this post.

The Winter Project recap

noreply@blogger.com (Allison) — Mon, 03 Mar 2014 06:41:00 +0000

Thank you so much for following through the winter with The Winter Project!
(What is The Winter Project?)

Through this project, I shared insight into my strategy for staying happy and healthy through the year's darkest and coldest season. I also offered challenges to help you begin to build tools for nurturing yourself through challenging times.

Below is a summary of The Winter Project challenges by week. Though longer days and warmer weather are just around the corner, I urge you to continue building and using the bag of tricks you have created this winter. The most powerful tools for me are the basics: adequate sleep, regular exercise, sunlight, and healthy food. From there, I know that spending good, quality time connecting with people and activities that I enjoy will keep me buoyant.

Summary of The Winter Project challenges by week:

Introduction to The Winter Project
Week 1: Connecting with the season
Week 2: Nurturing your basic needs
Week 3: Leisure time
Week 4: Connection and community
Week 5: Movement
Week 6: Healthy food reboot
Week 7: Warmth and comfort
Week 8: Making a nest
Week 9: Creating a bedtime ritual
Week 10: Winter play
Week 11: Remember when- recreating winter play from childhood
Week 12: Making room for joy
Week 13: Get some sunlight

Thank you again for following this project. I would love to hear about your survival skills, struggles, and successes in the comments or by email (you can reach me at getnatured@gmail.com). Feel free to reach out any time!

Don’t miss out! If you haven’t subscribed yet, sign up today to receive free Get Natured updates so you won’t miss any future posts. Thank you for reading! xoxo

Other ways to follow along:
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*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 13

noreply@blogger.com (Allison) — Tue, 25 Feb 2014 06:50:00 +0000

Welcome to week 13 of The Winter Project!
(What is The Winter Project?)

Winter play: Soak up some sunshine!

In this final week of The Winter Project, I encourage you to soak up some sunshine! In addition to squashing the winter blues, sunlight aids in our skin's production of vitamin D. Vitamin D greatly increases your absorption of calcium for strong bones, boosts the immune system, and reduces your risk of serious illnesses such as cancer, diabetes, and heart disease.

Challenge for week 13: Whether you can spend time outside or you must settle for an indoor spot near a sunlit window, try to get some sunlight each day this week. Just 10-20 minutes a day in the sun is enough. Keep in mind that sunscreen blocks ultraviolet light which is the key requirement for your skin to produce vitamin D. So apply your sunscreen after the first 10-20 minutes if you plan to stay out longer.

Ideas for catching rays (dependent upon your local weather, of course):

Winter sports like skiing, snowboarding, and snowshoeing are a great way to get out in the sunshine and stay warm. I love springtime skiing in a t-shirt!
Are you planning a garden for the spring? Spend some time outside preparing your garden area for planting. Not sure when it is time to plant? Check out this website for planting dates for a variety of crops.
Pack a hot lunch and have a picnic or enjoy a meal hot from a Thermos after a day of playing in the snow.
Visit your local farmers’ market on a sunny day. Consider bringing your favorite hot drink to enjoy while you browse.
Sit outside or go for a walk, run, hike, or bike ride. If it is cold but not freezing, consider leaving your arms bare but wearing a vest for extra warmth.
Go on a photo safari outside. You don't need a fancy camera- just a sunny day and a few minutes to observe things around you before taking a few shots.

I hope that you find some sunny days wherever you are and that the "polar vortex" craziness that some in North America have been experiencing is behind us!

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
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Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 12

noreply@blogger.com (Allison) — Tue, 18 Feb 2014 06:18:00 +0000

Welcome to week 12 of The Winter Project!
(What is The Winter Project?)

Winter play: Make room for joy!

I joined a book club this year and we have just started our second book. Or, rather, the rest of the group has started the second book and I have been trying to finish the first one. Because I’m on-the-go a lot, I tend to do more “reading” by audiobook. I listen when I run, drive, walk the dog, fold the laundry, etc. Tonight I peeked at my Audible app as I was heading out the door to walk the dog- only 35 minutes left of the book, thank goodness. The book is far less interesting than I expected and I am ready to move on…one more click in my Audible app...ugh, that was 35 minutes left in the FIRST HALF of the book. Bloody hell.

What do you do in moments like this?

Do you press on to finish things just because you started them? Or do you move on? Just as we grow and change, so do our needs and desires. Things that we used to enjoy or that we have been striving for don’t always serve us for life. We sometimes outgrow things. We sometimes burn out on things.

Following what brings you JOY is how you fill your tank and find your superpower.

Challenge for week 12: Think about the ways that you are spending your time and what keeps you busy. Are there any goals or projects that no longer feed you or serve your life in a positive way? If you are someone who writes New Year’s resolutions, what about your goals for 2014? Do they give you energy or are there any that feel more like something that you are holding over your own head? Release the old to make way room for new joy! Creating a little space in your life will make room for whatever you invite in- new experiences or things that you would like more time for. You get to decide!

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 11

noreply@blogger.com (Allison) — Tue, 11 Feb 2014 06:02:00 +0000

Winter has finally arrived in Northern California! We had planned to head up to the mountains for snow tubing and winter fun over the weekend but canceled our plans at the last minute. A rainstorm settled in late in the week and didn’t quit until today. The mountain passes were windy and the snow and ice made them risky to traverse. While we were sad to not get up to the snow, we also knew we were safer holed up at home by the fireplace.

Welcome to week 11 of The Winter Project!
(What is The Winter Project?)

Winter play: remember when...

Do you remember the feeling of doing a cartwheel or handstand? How those things seemed so simple and effortless and how you couldn't even imagine a time when you wouldn't be able to do them? I spent hours on our backyard lawn as a kid doing round-offs and cartwheels and imagining our square patch of grass was the tumbling floor at the Olympics. I roller skated in our driveway, doing “fancy" turns when I got to the garage, and rode my bike until it was too dark to see anymore. It felt like if I kept doing these things, I would never lose them and they would be part of me forever.

Challenge for week 11: Think about how you used to spend your time as a child or teenager. What did you spend your free time doing? Think about how you can recapture that feeling of flow in your life today. Schedule some time this week to give it a try!

The Winter Project: Week 10

noreply@blogger.com (Allison) — Mon, 03 Feb 2014 18:59:00 +0000

Welcome to week 10 of The Winter Project!
(What is The Winter Project?)

Welcome to February!

Our theme for The Winter Project for this month is: Winter play

Are you familiar with the concept of “flow”? Mihaly Csikszentmihalyi, a psychology professor and expert on the psychology of happiness and creativity, has written much on the subject and defines "flow" as being fulling immersed in a pleasurable activity with energized focus (hear him talk about it here). In this state you are enjoying what you are doing and thinking of nothing else- you may even be unaware of time passing or what is happening around you. Spending time in play can help to balance feelings of being overwhelmed or too busy in other areas of life.

Challenge for week 10: Brainstorm a list of your favorite leisure activities, ways to play, or things that give you energy. Try to spend time doing at least one of those things this week. Notice how you feel during and after- did you lose track of time? Are you a bit more happy or content?

Winter play ideas:

Snow play: skiing, snowboarding, sledding, snowshoeing, hiking, etc.
Hands-on projects: knitting or crocheting, sewing, making handmade lotions or soaps (ideas and recipes here), planting a succulent arrangement, painting, sewing seeds indoors for your spring garden, more ideas here.
Gather: Get together with friends and family for dinner, brunch, drinks- whatever invites good conversation, laughter, and joy. Bonus points for getting together to ski, sled, or play and then relaxing near a bonfire or fire bowl with hot chocolate (or other drinks) and s’mores!
Music: Practice or learn to play an instrument.
Photography: Go on a photo safari. Consider practicing a new skill like capturing bokeh or using natural light instead of flash.
Learn a new skill or practice your favorites: Take a ski or snowboard lesson, take a class (ballet or other dance, cooking, music, barre, martial arts, etc.), join a masters swim group, etc.

The point is to sink your whole self into something that you enjoy. Time should fly by while you are playing and you should feel energized and eager for more when you are finished.

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
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*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

Whole grain granola with dried cherries and cacao nibs

noreply@blogger.com (Allison) — Mon, 03 Feb 2014 06:26:00 +0000

I made granola today for us to have for breakfast this week and got a few requests for the recipe. This is less of a recipe and more of a formula. In other words, feel free to add or take out ingredients to your liking!

Whole Grain Granola With Dried Cherries and Cacao Nibs
3 cups rolled oats
1/2 cup uncooked quinoa, rinsed
1/2 cup uncooked amaranth
1/2 cup sliced almonds or pumpkin seeds
1/2 cup walnuts
1/2 cup pecans
1/4 cup hemp seeds
1/4 cup cacao nibs
1 tablespoon maple syrup
1 tablespoon honey (or more syrup to make vegan)
1 teaspoon vanilla extract
2 tablespoons almond butter
1/2 cup apple juice or cider
1/2 cup dried cherries

Preheat oven to 290º F (143º C). Combine all of the dry ingredients in a large bowl (oats through cacao nibs) and mix well. Set aside.
In a small bowl, whisk together maple syrup, honey, vanilla, almond butter, and apple juice. Pour the mixture into the dry ingredients and mix well.
Spread granola onto two baking sheets lined with parchment paper. Bake for 20 minutes, stir, then bake for another 15-20 minutes or until it has begun to brown. Let cool then add the dried cherries. Store in an airtight container at room temperature.

The Winter Project: Week 9

noreply@blogger.com (Allison) — Mon, 27 Jan 2014 20:39:00 +0000

As I write this my dining room table is covered in Legos. COVERED. My oldest son turned eight on Thursday and it has been a week of cake and presents and celebrations. Wonderful, yes; but tiring too. I have been so thankful to retreat to our cozy nest at the end of each day.

How is your nest coming along?

Welcome to week 9 of The Winter Project!
(What is The Winter Project?)

Surviving the cold with warmth and comfort: Nurturing bedtime ritual

Challenge for week 9: I mentioned before that having a simple ritual to close your day can be very comforting. After sipping a hot drink or watching your favorite show under a soft blanket, consider how you prepare your body for sleep. Whether you have a full bedtime regimen or you simply crawl into bed at the end of the day, think about treating yourself to one simple nurturing step to ease you into sleep mode. Again, you want to choose something simple that you can look forward to (and not dread as an extra step) at the end of the day.

A few of my favorites:

A warm bath with essential oils or a bath bomb (I really enjoy the products from Lush!)
Good, natural facial products like these: EARTH TU FACE (I adore their face wash and it is made less than 100 miles from my home!), Annmarie Gianni Skin Care (the coconut honey face mask is lovely!), MyChelle Dermaceuticals (I like the Unscented Revitalizing Night Cream and their eye cream), or Eminence Organics (all of their products are wonderful! I have used and enjoyed the Linden Calendula Treatment Cream, Herbal Eye Make-Up Remover, Antioxidant Mineral Foundation, and Rosehip Whip moisturizer.)
Massage homemade body butter into dry feet and hands. I use this recipe, which is as simple as making buttercream frosting! I love knowing what is in this cream. A very large percentage of what you apply to your skin is absorbed into your body. If you wouldn’t eat it, don’t put it on your skin!
Gentle bedtime yoga (affiliate link)

What are some of your favorites?

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 8

noreply@blogger.com (Allison) — Mon, 20 Jan 2014 16:00:00 +0000

In spite of the 70 degree weather here, I found myself fighting a head cold for a couple of days last week. No matter what the weather, that always has me looking for extra comfort- room in my schedule, warm blankets, my favorite tea, etc. I have been focusing on starting my days gently instead of in a mad rush and, since I have two kids who need to get to school on time, that isn’t always easy. Bringing a little more intention to my morning routine has helped a bit. I even moved my early morning runs to later in the morning so that I could get some sunshine. Typically I enjoy the sunrise time, but last week called for some warmth!

How did your week go?

Welcome to week 8 of The Winter Project!
(What is The Winter Project?)

Surviving the cold with warmth and comfort: Making a nest

When I left my corporate job to be home with my kids, I struggled a lot with the experience of never being alone. I had a baby and a toddler with me everywhere I went and could be woken at any time during the night by one or both of them. I felt as if my new job had zero time off around the clock and there were no periods of time, awake or asleep, that were mine only. To help ease my overwhelmed soul, I began to think of our master bedroom as our sanctuary. The room is decorated in relaxing shades of blue and cream and toys are no longer allowed in. It is a relaxing harbor in the sea of kid-crazy that engulfs the rest of our home and I so need that.

Challenge for week 8: This week I want you to build a nest! Think about where you sleep at night and consider what you might do to make it feel just a little more cozy. Are your sheets and blankets soft and comfortable? What about your pillow- is it time for a trip through the wash or to buy a new one?

Here are some more ideas to get you started on creating your cozy nest:

Bedding: Sheets, blankets, and pillow covers should always be soft and comfortable! I prefer flannel sheets in the winter but you have to buy good flannel or else it pills and feels like sandpaper. Check Costco, Amazon, or Overstock.com for good deals.
Lavender: The fragrance of real lavender is soothing and can help to make your space extra relaxing. Over the holidays I made a simple homemade lavender linen spray (try this recipe) for gifts. I also love the lavender laundry bags from Trader Joe’s (or make your own refillable bags with muslin bags and lavender flowers)- I toss them in the dryer with our sheets…ahhhhh. Avoid artificially scented products as their fragrance can be a little strong (and possibly toxic).
Light: I know that the good ol’ incandescent bulbs that I have lived with this far in my life are soon to be extinct due to their inefficiency, but there is nothing even remotely calming about fluorescent or LED lighting. Lights with a dimmer can be helpful as are natural candles if you don’t have an allergy to them. I know that there are many people who can’t sleep without blackout curtains or shades to make the room really dark. I love waking up to a sunny room, though, so that is not for me. Make it work for you- pitch dark or simple privacy curtains, follow your preference.
Screens: Turning off backlight screens (TVs, iPads, computers, phones, etc.) an hour before bed can help you to unwind and sleep better. If you really don’t want to give up your favorite on-screen activity for that hour, at least consider keeping them out of the bedroom. The more technology-free your room the better, in my opinion!
Music: Music can energize or relax you. After a busy day, I tend to prefer quiet. Sometimes, though, soothing music can help me to relax in the evening. Music or nature sounds may be something that you choose to add to your space or you may prefer quiet- it is up to you!

Try to do at least one thing to make your nest just a little bit more cozy this week!

The Winter Project: Week 7

noreply@blogger.com (Allison) — Mon, 13 Jan 2014 16:00:00 +0000

This has been the strangest winter. While some of the country is experiencing a “polar vortex”, California is in full-blown drought mode. The temperatures have been in the 60s during the day and no rain is falling. As I write this, there are clouds in the sky and a small chance of rain in the forecast. My fuzzy socks and scarves are on standby, just waiting for the temps to dip back into winter!

Welcome to week 7 of The Winter Project!
(What is The Winter Project?)

Surviving the cold with warmth and comfort.

Now that we are all settled in and back to “normal” days, I have been thinking about how I tend to think of the cold season as time that I just want to get through quickly. It can be easy to forget the pleasures that can be found during the winter in favor of thoughts of warm island vacations and swim-up bars. One thing I know for sure is something that I wrote about when I reflected on turning 40 over the summer. That is this:

Some days will make you smile so big that you laugh out loud. Some days will break your heart. The days in the middle, the seemingly boring ones, are the currency of life. We spend them in our routines. They go by unnoticed. They are the place and the time we are living. They are Mondays and Thursdays and laundry days and grocery days. The repetition of them keeps us comfortable. Spend them all well because they matter more than special occasions.

So, what pleasures are to be found in winter? How do we spend our days well and soak up joy even when it is cold and wet out?

My thought is that we create warmth and comfort in our lives. Everyone needs a little TLC and a little goes a long way when the small, happy things we do for ourselves accumulate in our hearts.

Warmth and comfort ideas:

Create a ritual for greeting the day with self-kindness. It can be as simple as slowly making your favorite hot beverage and watching the sun come up while the house is quiet, going for a walk or run, making a healthy delicious breakfast, lighting a candle and choosing an intention for the day, or using handmade soap in a favorite scent to cheer you up in the shower. The point is to find a happy habit that you look forward to when you wake up.
Soak: in an epsom salt bath, a hot tub, a mineral spring…whatever you have access to. This place is weirdly fantastic if you’re anywhere near Southern California or Las Vegas and up for a road trip!
Find a good yoga class. Many classes are held in warm (if not hot) rooms.
Treat yourself to a massage or facial if it is in the budget.
If you can, sneak away from your normal work area and head to a coffee shop or public library reading room to work for part of the day. Find a cozy spot by a window if you can.
Have you made the Magic Mineral Broth that I keep mentioning yet? Here’s the 2.0 version with extra garlic- yum! Make it. Sip it by itself or use it for a big pot of nourishing soup. Your warm body will thank you. Bonus points if you also make homemade bread! This is a great one.
If you’re going to be outside, don’t suffer through it- layer up! It is amazing the difference a soft scarf, hat, warm boots, and gloves can make. Stick to soft fabrics- itchy things are not comfortable!
Flannel sheets...I don’t think anyone should live without them!
Just as you may have started the day with a wake-up ritual, try to close your day gently as well. Sip a hot drink or enjoy a square of good chocolate while watching your favorite show or reading a book by the fire or under a soft blanket. Choose something simple that you can look forward to at the end of the day.

Challenge for week 7: Consider how you start and end your days and think about how you might make those times something that you look forward to. Think about what brings you warmth and comfort and add more of those things into your life.

Doing what you can to be comfortable when it’s cold out can make it possible for you to spend your winter time well. All of the little things that you do add up!

What is your favorite way to get cozy when it’s cold out?

Mohawk Valley Trading Company product review

noreply@blogger.com (Allison) — Thu, 09 Jan 2014 00:43:00 +0000

Recently I received a wonderful surprise in the mail...

The Mohawk Valley Trading Company sent me an assortment of their products to review!

Here are the things that I had the opportunity to try:

Soaps: Lavender Goats Milk Soap and Olive Oil Castile Soap

My skin is very dry in the winter but these handmade soaps are really gentle- I loved them!

From their website:

"The ingredients used in our handmade soaps are all-natural and we do not use synthetic or artificial fragrances, dyes, detergents, or preservatives. Our soap is made from goat’s milk and botanical sources such as vegetables, fruits, herbs, and nuts. There is no need for extra chemicals and dyes; the honey, coffee, herbs, spices and natural essential oils give our soap its fragrance and color. The 100% natural plant-based essential oils used in our handmade soaps are pure botanical oils that have been distilled or pressed from fresh herbs, spices, leaves, flower petals, citrus peels, and other naturally fragrant botanical materials. Rather than using animal fat (tallow) our soaps are made with high quality goats milk, shea butter and natural plant oils including, organic hemp seed oil, olive oil, coconut oil, palm oil, castor bean oil, and avocado oil. The use of synthetic-free and petroleum-free natural ingredients provides the unique qualities of our handmade soap."

Beeswax: A beeswax candle and beeswax bars.

There is something magical about the smell of beeswax products! From the Mohawk Valley website, their candles are "hand poured, hand dipped and made with 100% cotton wicks and 100% pure, all natural, unbleached, yellow beeswax produced by our bees in the USA."

I have been making my own body butter (which I love!) and I plan to try a new recipe that uses the beeswax bars soon.

Honey and syrup: Raw Autumn Wildflower Honey, Raw Summer Wildflower Honey, and Maple Syrup

The two honeys are different from one another. The summer honey has a milder flavor but both are wonderfully flavorful and delicious- a world apart from the plain store-bought variety.

About the raw honeys:

"The Mohawk Valley Trading Company offers the highest quality raw honey we can produce; it has not been heated, filtered, blended or processed. All of the pollen, enzymes, propolis, vitamins, amino acids, antioxidants, minerals and aromatics are in the same condition as they were in the hive."

I love this honey in my current favorite breakfast: a smoothie made with frozen mixed berries, 1/2 banana, 1 cup organic yogurt, flax meal, a handful of greens, water, and a dash of vanilla stevia.

I think it would also be wonderful on toast or breakfast bread, added to oatmeal, on ice cream, in tea (or another hot beverage), in baked goods, or in anything that needs a little extra sweetness.

The maple syrup has a great deep maple vanilla flavor.

I used the syrup and the autumn honey together to make granola.

So good.

Next up for the syrup: pancake Saturday! Can't wait.

A huge THANK YOU to the people at the Mohawk Valley Trading Company for the chance to try these lovely products. I have honestly enjoyed (and am still enjoying) each and every one of them!

You can find these and more wonderful things on the Mohawk Valley Trading Company website (here).

**I received free products for the purpose of an honest review. I was not compensated in any other way and all opinions are my own.

The Winter Project: Week 6

noreply@blogger.com (Allison) — Tue, 07 Jan 2014 06:59:00 +0000

Happy New Year!

Did you make any resolutions for 2014? I am all about simplifying my life by getting our home organized this year. We have closets to purge, digital photos to sort, and all things in between. When my home is neat, my brain feels it too.

How about last week’s challenge- did you find a little more movement? Start anything new?

Welcome to week 6 of The Winter Project!
(What is The Winter Project?)

Welcome to January!

This month's theme for the Winter Project is “Surviving the cold with warmth and comfort”.

To begin experiencing “warmth and comfort” in this time of mid-winter, it is important to do your best to support your physical health. Physical health and mental health are tightly connected and, for me, feeling rested, well-fed, and worked out makes all the difference in the world for my happiness.

We are back to our normal routine as of today. The kids are back to school and I have no more excuses for eating pie for breakfast! After the winter holidays, I always crave sugar and comfort foods more than I want to admit and I feel like I need to go into “detox mode” to reboot my system.

Challenge for the week: Ease some healthy foods back into your life. Start each day with a healthy breakfast (maybe a smoothie with a handful of spinach or plain oatmeal doctored up with fresh fruit and nuts). Try planning your meals for the week (at least for dinner), drop the sugary treats, brown-bag nutritious leftovers for lunch, and work on staying hydrated.

This is a good time to take another look at basic needs and make changes where there are struggles. I need to work on getting to bed at a decent hour and easing the sugary treats out of my evenings. I find that adding healthy foods back into my meals helps me to ease out the junk.

It doesn’t take much to convince me to wimp out on cooking dinner in favor of take-out at the end of a long day, though. Planning quick and easy (but healthy) meals helps to keep me on track.

My plan: I am not planning a “cleanse” or other common January detox diet. Instead, I have planned a week of healthy meals and will put a little extra time into cooking so that we have healthy, homemade foods. Eating and serving my family real food is intensely important to me so the extra time investment is worth it. This may not work for you- find what does. Whatever feels good to you is perfect.

Some ideas for making healthy food fast:

Make a large pot of soup for dinner one night. Pour leftovers into individual serving containers like these (affiliate link) for grab-and-go lunches or dinners.
Double recipes that can be frozen and put an extra pan in the freezer for another day (e.g. lasagna, pizza dough, enchiladas, casseroles, etc.)
Use the same ingredients in multiple meals (e.g. tacos become taco salad or enchiladas; butternut squash can be roasted as a side dish, stuffed as a main dish, or pureed into a sauce; leftover roasted veggies make great tofu scrambles, frittatas, or can be used as pizza toppings).
Make extras when cooking lentils, beans, rice, sweet potatoes, etc. These things can be put together for quick and easy salads or rice bowls.
Double crockpot recipes and place extra portions in freezer bags. This makes for quick crockpot meals from the freezer.

I will also be putting some extra focus on getting more sleep and staying hydrated. In spite of the spring-like weather in California, I still don’t feel like drinking cold beverages.

Warm ways to hydrate:

Green, white, rooibos, or herbal tea (maybe one of these homemade versions).
Ginger tea (pour boiling water over grated or sliced fresh ginger. Let steep for 10 minutes or so then strain and drink. You can add honey or other sweetener or lemon juice to taste.)
Homemade broth (try the Magic Mineral Broth) or clear soup.
Hot water with lemon and honey (or sweetener of choice), add a dash of cayenne for extra warmth.
Homemade detoxifying mint tea (recipe here).
Raw hot chocolate (this is natural but does have a high sugar content from the dates. Use sparingly as a treat! Recipe here.)
Turmeric tea (bonus points for this one as the turmeric is a natural anti-inflammatory! Recipe here.)
Warm almond milk steeped with chai spices (use your favorite milk).

Remember, happiness is cumulative! Find what works for you to nurture your physical health and know that whatever feels right to you is just perfect. xo

The Winter Project: Week 5

noreply@blogger.com (Allison) — Mon, 30 Dec 2013 16:00:00 +0000

I don’t know how it is possible, but we have almost reached the end of 2013! I hope that you were able to spend some time with one or more of your favorite people last week. We had a lovely holiday at home, laying low but enjoying beautiful (spring-like!) weather here in Northern California.

Welcome to week 5 of The Winter Project!
(What is The Winter Project?)

Finding joy in the holidays: Movement

The new year is quietly sneaking up on me this year. In just a couple of days it will be 2014 and, as always, I can not resist the allure of this fresh start. For many people this is a time to refocus on fitness or other health goals and I’d like to share something that I’ve learned about myself in that area.

Winter mornings feel dark and cold and lonely outside of my bed. Climbing out of my cozy nest and into my workout clothes before the sun comes up never really feels like a good idea at the time. I drag myself to the bathroom to brush my teeth. I reluctantly change out of my soft pajamas and into a few layers of running clothes. I strap on my Garmin and tie up my shoes. I clip the leash on my dog and brace myself to feel the grinding cold as I open the front door and head out into the world.

Then, everything changes.

I press the “start” button on my Garmin and on my music. I slowly start to run saying, “let’s go!” to my dog. I shuffle, she sniffs. By the time I cross the street to head to my favorite bike trail, I’ve been running for about 20 seconds. When I get to the other side of that street, the leaves are still crunchy and the sun is beginning to rise and turn the sky pink. I am already happy that I’m there.

On the way out I sometimes see animals- deer, turkeys, rabbits. Despite the risk of looking like a crazy person to my early morning trailmates, I sometimes greet them out loud.

Good morning turkeys!

At about the 1 1/2 mile point I see my favorite tree. It is a giant oak with gnarly branches and a respect-comanding stature. I smile. I can’t help it.

Favorite tree

On the way home I run faster. I want to see the grass around the park one more time before the fog that hovers slightly above it burns off. I want to see if the deer have moved on or if they are still frolicking in the trees just to the left of the trail and beyond the creek.

These mornings are my time. I love this ritual- of greeting the day nature-first and with all of my senses. When I am back home and peeling off sticky clothes, I am ready for the day and anything it decides to throw at me.

I used to exercise at a gym pounding out repetitive hours on cardio machines. These days I would rather run outside in pouring rain than on a treadmill. I can’t help it. Nature is my church and my gym and my drug. Even in my suburban neighborhood in California, I can find just enough in those early hours to make me happy for an entire day.

Studies have shown that vigorous exercise can be as helpful at relieving depression symptoms as antidepressant medications for some people. Getting your heart rate up most days of the week not only keeps you healthy physically; it keeps your mind well too. When I run my brain is busy. I am thinking about things in my life that need my attention or that are stressful for me. As I am running and turning these things over in my head, my body is bathed in endorphins. These stressful thoughts are dulled by the endorphins and they lose their power. Exercise is good therapy!

Photo via Asics

Some of my favorite ways to move:

Running (or walking) outside as the sun rises
Indoor swimming (we have a community pool with a retractable roof that I love!)
Snowshoeing or cross-country skiing (bonus points for going at night during a full moon!)
Yoga (this is usually indoors but it feels so, so good to be in a warm studio with rain or snow falling outside)
Cycling on our local bike trails through oak trees, next to a river

This week’s challenge: Assess your current exercise plan (or lack there of) and consider these questions:

Are you moving enough?
On the other extreme, are you getting enough recovery time between workouts?
Are you bored with your routine?
Do you have a routine?
How do you feel when you wake up in the morning? How do you want to feel?
What are your health and fitness goals? What worries you about this?

Decide where you need to change something (start exercising, try something new or adventurous, add a day of rest, add strength training, add yoga/stretching, add another mile, go outside, etc.), and plan your workouts for the week. If you aren’t currently exercising or it has been awhile for you, a slow sunrise walk to take photos in the magic light of early morning might be a good place to begin. If regular exercise is new for you (or if it has been a long time), please check in with your doctor before you begin.

My plan: I spent the past week doing more resting than exercising vigorously. I am planning to hit the trail this week and check in with my favorite tree! It is time to get moving again.

Where will you begin in 2014?

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 4

noreply@blogger.com (Allison) — Mon, 23 Dec 2013 16:00:00 +0000

Did you make a list of your favorite downtime activities last week? Were you able to find a few minutes here and there to squeeze some of them into your busy days?

A reader commented last week that she believes the most important thing you can do to change your attitude on life is to be grateful. I agree! Even if you are only able to find small joyful moments in your days, be grateful for those. Happiness is cumulative!

(image source)

Welcome to week 4 of The Winter Project!
(What is The Winter Project?)

Finding joy in the holidays: Connection and community

The idea of gathering to “break bread” isn’t new. People have been sharing meals casually and ritually for millennia. This is Christmas week and, for my family, that means lots of gathering and sharing.

Last year on Christmas Eve, my husband, our children, and I visited three local charities to offer donations of warm clothing, toiletries, food, etc. to homeless individuals, families, and pets. Our kids are always very excited about receiving gifts, of course, but we wanted them to experience the feeling of sharing with someone(s) who are greatly in need of help as well as to give them perspective on how blessed we are to have a home and all of our comforts. We worked together to bring just a little bit of love to people and animals in our community.

This year we have plans with family beginning on Christmas Eve and continuing through the week. Gathering with people we love for a common purpose (in this case, to celebrate the Christmas holiday) can be such a comfort. This time of year provides many opportunities to connect: from family meals to holiday parties and gatherings with friends. All of these people have special roles in our lives and spending meaningful time with each of them feeds us in different ways. Some of our relationships are with family and others are with our “tribe”, or the community that we create around us. All of these connections bring rich and wonderful things to our lives.

Challenge for the week: Host a gathering of any size. Get together in a drama-free way and with a common purpose- even if that purpose is to relax! It doesn’t have to be at home and it doesn’t have to be a big production. Even meeting a good friend for coffee or a glass of wine or going on a date night with your favorite person counts! The point is to share time and space with someone who’s company you enjoy. Be present, enjoy the moment, and show up with your whole heart. As writer Jim Elliot is quoted, “wherever you are, be all there!” Who are you wishing to spend time with this week?

My plan for the week: We will be spending Christmas and the following days with family. I also hope to squeeze in a quick visit with friends.

If you celebrate Christmas, have a blessed holiday and enjoy your time with loved ones!

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 3

noreply@blogger.com (Allison) — Mon, 16 Dec 2013 16:00:00 +0000

How have you nurtured your basic needs over the last week? Are you finding ways to get the sleep and care you need? It can be extremely difficult to keep up good habits this time of year. Do your best to eliminate what is working against you (lack of sleep, junk food) and add in things that will help you build joy (exercise, nourishing foods).

Keep up the great work- all of the good you do adds up!

Welcome to week 3 of The Winter Project!
(What is The Winter Project?)

Finding joy in the holidays: Leisure time

In spite of the modern conveniences that are designed to make us more productive, we have less and less time to simply relax these days. All of our things need to be maintained, cleaned, insured, stored, checked, updated, etc. The more “conveniences” we have, the less we have of what we really need- time.

With all of the extras on our to-do lists this time of year, it is easy to start feeling anxiety about having only fragments of time to do anything at all. When you finally do get a moment or two to yourself, you may find that you have forgotten how to relax or that you spend all of your downtime trying to decide what you want to do! Having an idea in mind that sounds deliciously restful can help you to make the most of your time.

Challenge for the week: Make a list of your favorite ways to spend downtime. They can be big or small- the point is to find ideas that give you energy just thinking about them. Looking forward to your favorite things can help you make the most of leisure time. Try to find a little time each day this week to rest, recharge, and reflect. It doesn’t need to take hours- even a few minutes can help press the reset button. Since happiness is cumulative, even little bits of time to exhale and take a break can do wonders for keeping the peace in your mind.

My list of juicy, winter downtime goodness:

Hands-on projects like knitting or painting.
Reading a really good book.
Curling up in my favorite chair and watching a movie or TV show.
Soaking in a warm bath, hot tub, or sauna.
Yin or restorative yoga or meditation.
Time in nature (extra credit for sparkly snow-covered places, sunrises, and full moons).
Massages and facials.
Taking photos of pretty things in natural light.
Playing games with family.
Good conversation with friends over coffee.

My plan for the week: I will be making homemade (hands-on) Christmas gifts, watching holiday movies, reading a daily Advent book, listening to a serious page-turner of an audiobook while I’m doing chores and walking the dog, having a massage, and taking a family walk under the full moon.

What about you? What makes your heart smile?

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 2

noreply@blogger.com (Allison) — Mon, 09 Dec 2013 16:00:00 +0000

How are you doing with connecting with the season? Have you found any new joys?

Welcome to week 2 of The Winter Project!
(What is The Winter Project?)

This week we are going back to basics!

Finding joy in the holidays: Nurturing your basic needs

We are all familiar with the concept of the hierarchy of needs. We must do basic arithmetic before we learn calculus; food and shelter before fancy cars and trips abroad. Consider these basic needs in your life and think about how fulfilled you feel in each of these areas.

Don’t forget, happiness is cumulative! These things work together to keep you healthy and happy.

Consider these basic health needs and areas where you might need a little more focus:

Sleep: Did you know that sleeping is the most important thing that you can do to keep your body healthy? When you are sleeping, your body is busy strengthening your immune system, clearing the clutter in your mind, and reaping the benefits of your workouts by repairing muscle tissue. Going to bed at a decent time is an area where I struggle. I feel much better when at get a minimum of 7 hours of sleep at night. How much are you sleeping?
Hydration: Water is necessary for every process in your body to work correctly. If you’re not drinking enough, you may experience muscle cramps, headaches, constipation, bladder infections, fatigue, dry skin, or even chapped lips! Are you drinking enough water?
Nutrition: How "clean" (by your own definition) are you eating? Getting the nutrients that you need while avoiding consuming too much junk (processed food, added sugar, etc.) will help to keep your immune system strong and your body fit and healthy. Place extra focus on getting plenty of fruits and veggies (for glowing skin and digestive health), b vitamins for mood support, vitamin D for strong bones and cancer prevention, and probiotics for for a healthy gut. Did you know that 95% of your feel-good neurotransmitter serotonin is found in your gut or “second brain"? Keep it healthy to keep you happy!
Exercise: Have you heard the phrase “sitting is the new smoking”? Not only is not moving unhealthy for your body, it is also unhealthy for your happiness bank. Exercising regularly keeps you fit and healthy, helps you to sleep well, keeps you regular, and improves your mood. I love to run at sunrise in a natural setting near my house. It is my favorite way to greet the day! Are you moving enough? Go for a walk, take a yoga class, find and indoor pool, lift heavy things, play tennis. Do whatever feels the most like playing and try different things to keep from getting bored! Bonus points for bundling up and getting outside in the sunshine at the same time!

Questions to ask yourself: Overall, how do you feel? Which areas are difficult for you to keep in balance over the holidays?

My plan: I will focus in getting to bed early enough to get a minimum of 7 hours of sleep. I’ll keep up with my exercise routine and not let workouts drop over the holidays. I’ll make sure to take a few yoga classes too. I’ll support my immune system with healthy clean food including a few new and old favorite things: magic mineral broth, green smoothies or juice, big ol’ salads, and soups like this immunity soup.

How will you nurture yourself through this season?

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As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com).

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

The Winter Project: Week 1

noreply@blogger.com (Allison) — Mon, 02 Dec 2013 18:00:00 +0000

Welcome to week 1 of The Winter Project!

(What is The Winter Project?)

Finding joy in the holidays: Connecting with the season

It is no coincidence that Pinterest and other social media outlets start to fill up with posts about pumpkin recipes in the fall and summer bucket lists in June. Tying our rituals and traditions to the seasons connects us to the world around us and brings new joy all through the year. Every season has its own routines, in the world and in our homes. I do my best to make my favorite seasonal things traditional and spend plenty of time in nature to observe the natural change and pace of things.

Don’t forget, happiness is cumulative!

Try these ways to embrace the season and keep your joy bank topped up:

1. Food: Make something delicious but healthy, with warming spices like cinnamon, nutmeg, or cayenne. Think about using fresh seasonal ingredients like cranberries, squash, root vegetables, or mandarin oranges. Try:

Warm gingerbread with lemon sauce
A breakfast cobbler (modify this one to include apples or cranberries and orange zest), cake (persimmon apple or tangerine), muffins, or crockpot grains with cranberries and cardamom
Hot chocolate with cinnamon (and maybe a dash of cayenne)
Hot soup, pho, or chili
Roasted fall veggies with tempeh and farro

*More recipes here, here, here, here, here.

2. Nature: Bundle up and spend some time outside. Explore with each of your senses noticing smells, sights, sounds, feelings, and the taste of a hot drink. Go big and go skiing, snowboarding, sledding, or snowshoeing or simply take a walk around your neighborhood. Some playful things to try:

Go for a nighttime walk (this is especially enchanting when the moon is full, though that won't be until the 17th this month). Look for Christmas lights in your neighborhood and listen to holiday music or a good audiobook on your iPod. Don’t forget to bundle up and bring a hot drink to enjoy along the way.
Climb to the top of something that has a view. This would preferably be a local hiking trail and not a multi-story mall, but make do with what you’ve got! This is extra special if you are able to catch a sunrise or sunset from that vantage. The “magic hour” golden light has magical powers; bring somebody that you love. Snuggling is extra credit. xoxo
Visit a place with water: a stream, river, or ocean. Listen and breath. Take a journal along as moving water tends to wake up thoughts and ideas!
If it is just too blustery outside, snowing sideways and whatnot, bring some fresh seasonal flowers or pretty branches into your space. Look for something simple but cheerful. Or, creative a “nature box” to hold treasures that you’ve found in your neighborhood to examine and enjoy when you come inside- ours is full of shells, colorful leaves, mosses, rocks, sticks, etc.

3. Crafts or projects: Handmade holiday gifts are my favorite thing to give and receive and the decorations made by my kids are hands-down the most precious on our tree. This month we will be making gifts as well as ornaments for our Christmas tree. I am also using an advent calendar with daily holiday fun ideas that I wrote so we stay connected to the joy of the season. In addition to gifts and decorations, we also make sun catchers this time of year:

We gather “interesting things” on neighborhood walks and freeze them with a piece of twine or ribbon in a container of water to create a sun catcher (see our last one here.) This idea comes from the lovely book called The Rhythm of Family referenced below.

Challenge: How will you find joy in the season this week? Consider the ideas above and choose to do at least one thing (on my list or not) for the simple winter joy of it.

Recommended reading:
The Rhythm of Family: Discovering a Sense of Wonder through the Seasons by Amanda Blake Soule and Stephen Soule (affiliate link)

Simple Abundance: A Daybook of Comfort and Joy by Sarah Ban Breathnach (affiliate link)

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

Introducing: The Winter Project

noreply@blogger.com (Allison) — Sun, 01 Dec 2013 16:00:00 +0000

Welcome to The Winter Project!

We are heading into winter, the time when everyone seems to slow down to rest. It is time for blankets and fires and hot cocoa and it all sounds very cozy.

Until it doesn’t.

After the excitement of the holidays, or even during that time, we tire of layered clothing, dripping umbrellas, and muddy boots. We tire of being cold and of dark mornings and holing up.

For many people, the shorter days and cold weather can trigger the winter blues. Rather than thinking in terms of finding a cure, it can be very helpful to develop winter survival skills that you can turn to when you need extra support*.

Happiness is cumulative; fill up your tank!

I believe that happiness is cumulative. In my own life I have created what I call my “bag of tricks for staying buoyant” that I return to when I need to fill up my happiness tank. Just like too many negative things can drag you down, accumulating good feelings and experiences lifts you up. It is exceedingly important to keep up with regular deposits to your joy bank, especially in the winter.

Follow along with me while I introduce you to my strategy for staying happy and healthy through the winter and beyond. I will share my bag of tricks and offer some suggestions and challenges to help you develop your own.

The Winter Project will officially begin tomorrow. Every Monday through the end of February I will share creative ways to embrace the season and challenges for you to try them out. The series will have a theme for each month of winter:

December: Finding joy in the holidays
January: Surviving the winter with warmth and comfort
February: Winter play!

As we move through this project, I would love to hear about your survival skills, struggles, and successes in the comments or by email (you can reach me at getnatured@gmail.com).

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

Thankful: Day 30

noreply@blogger.com (Allison) — Sun, 01 Dec 2013 07:36:00 +0000

A fall photo series: Each day during the month of November I will be posting something that I am thankful for along with a photo or two. I invite you to join me by posting a link to your blog, Instagram, or Facebook page in the comments.

Day 30:

Today and every day I am thankful for my little family and our holiday traditions. It is beginning to look like Christmas in our house already!