I love to read! Getting lost in a book is a natural pick me up. It is a great way to learn, relax or escape for a while. My love for books started in middle school. In all honesty, it didn’t begin because someone sat me down and explained the benefits of reading daily.

Nope – reading was forced upon me. My mom just “strongly” insisted that I get my nose in a book. The funny part is, in a way, it backfired at first. How could being forced to read go wrong?

The summer before the next school year I wouldn’t leave my room because I was reading at a rapid pace. I don’t recall how many books I finished, but I do remember not being able to see straight after flipping page after page. With the number of hours I was attached to a book, my mom complained I didn’t leave the house.

Even though I didn’t enjoy being forced to read (in the beginning), I am very thankful my mom saw a need for me to start at a young age. The only suggestion I would make, now that I am a parent, is to teach our youth the benefits of reading daily.  Just telling our kids or even adults to pick up a book won’t really address the real importance for the benefits of reading daily unless we explain what they are.

So what are the benefits of reading daily?  Could picking up a book be good for you? Other than having to work through a difficult novel because your English teacher requires you to write a 5-page paper explaining the main topic, are there are any good reasons to consider that reading really is important?

I have put together a list of six reasons to pick up a book and the benefits of reading daily that should compel most to read and read a bunch more. In truth, this list could go on and on, but I decided only to compile a few favorites.

The Benefits of Reading Daily

Reduces Stress – According to a study done in 2009 stress can be reduced by 68 percent with reading. It is helpful to keep in mind, make sure you enjoy what you are reading. Reading something that gets you riled up will not alleviate your stress level.  Source

Make a list of a few books that interest you. As you glance at the titles you have scribbled down, which ones pop out to you as being the most intriguing? I recommend starting there. But also think about your stress level. Ask yourself if this topic will provoke or calm you? Sometimes there are certain books I read during the day, but can’t before bed – I do too much thinking because of the subject matter and my brain never shuts off.

Many times choosing a fiction book can be a great choice to reduce stress. Getting lost in another “world” can help you manage the pressures of the physical & mental challenges of the real world. Another recommendation would be picking up God’s word. The bible has all sorts of true stories that we can relate to, words of wisdom and hope.  The bible I have been recently given as a gift, and am really enjoying, is the HCSB Women’s Study Bible.

Some books leave us free, and some books make us free.” –Ralph Waldo Emerson

Keeps You Informed & Inspires Learning – You can always stay “in the know” when you are an avid reader. It’s essential not to live in a bubble. Keeping up to date with research, news articles and “how to’s” are all ways to stay informed. If you would prefer to learn about someone famous you can go check out your local library or buy it at your favorite bookstore (alternative to just “Googling it”).

Learning doesn’t just stop the day you finish high school, a trade school or when you have your BA. Learning takes a lifetime.  Each and every day offers you an opportunity to learn new things. In today’s technological age, we are supplied vast freedoms in how we contribute to our own learning. You don’t have to be in a formal class to learn.

Pick up a book and keep adding knowledge to your resume. You don’t need to read all day long – even though I wish I could. Take 15 – 30 minutes a day, it can make a huge difference.

The more you read, the more you know. Be an active learner every day. You will amaze yourself as to where you will go in life because you do.

The more you read, the more things you will know. The more that you learn, the more places you’ll go.”  –Dr. Seuss

Helps You Sleep Better – I tend to watch TV before bed and play solitaire on my phone. I have heard it said that you could “veg out” in front of the TV, but that doesn’t mean you will sleep better by doing it.

With the increased use of technology such as computers, smartphones, televisions and so on we are actually causing damage to ourselves by restraining the production of a hormone that regulates our circadian rhythm.  Melatonin is the hormone that helps us sleep and wake up.

In all honesty, I really need to turn off the TV before bed. Putting my phone down and playing solitaire with actual cards would be a much better choice than the virtual version. An even better choice would be to pick up some good reading material and relax.

It is recommended to back away from your technology 30 mins before you want to get a good night’s rest. Picking up a book is a great option to add to your nighttime routine. Sorry, the benefits for reading daily means – it is advised no kindle options before getting your Z’s.

Encourages Creativity – Have you heard this before? The more you read, the better writer you become. No, I am not talking about stealing someone’s ideas to make them your own. Many times the pages you thumb through help with building your word bank or story ideas – it gets your creativity running. The more you read, the more your imagination can create.

“Reading broadens our imagination by stimulating the right side of our brain. It literally opens our minds to new possibilities and new ideas helping us experience and analyzes the world through others’ lives.”  Source

As your eyes filter the words from cover to cover, your mind is creating its own image. This image is most likely NOT the same mental portrait created by a different reader. Our imagination diligently works very differently than others, as it should. That is exactly why we have great inventors and creators.

Many very wealthy people attribute their success to reading on a regular basis. Author Steve Siebold has interviewed 1,200 very well-to-do people worldwide.  This is what he has to say, “Walk into a wealthy person’s home, and one of the first things you’ll see is an extensive library of books they’ve used to educate themselves on how to become more successful.”  Source

Creates Better Brain Function – A recent study overseen at Emory University investigated the beneficial effects of reading fiction on the brain. Here is what they reported – “The researchers found that becoming engrossed in a novel enhances connectivity in the brain and improves brain function.”  Source

Just like getting in your cardio workout to keep your heart happy, reading is the best mental workout to keep your brain healthy.  Your brain is a super sophisticated organ.  It is a highly intricate computer chip-  central to how well or how poorly one functions.

The bottom line? Make your brain work by reading. Read often and challenge yourself with more difficult material at times. Your thinking, plus your recollection skills will be so much better for it. This really matters as you get older. Train your brain to be healthy like you train your body to be healthy.

Improves Communication & Social Skills – I am convinced that our youth spends an absurd about of time on their phones, either watching videos, playing video games or on social media. One would like to think that mentioning social media means that our kids are more “social.”

Let me bold enough to say – they are not. Parents need to reign in the use of these highly powerful minicomputers (aka “smartphones”) so this doesn’t become a family dysfunction. After working with high school students I have a deep conviction that our youth is not reading enough. So what’s really the big deal connecting the benefits of reading daily with communication and social skills?

The benefits of reading daily can INCREASE communication & social skills by:

• helping improve patience and concentration
• learning problem-solving skills
• developing empathy for others
• creating ideas for future conversations

Ok, so I should now mention that I am not saying technology is bad, nor can’t it be used to actually improve communication and social skills. There are times this is very appropriate. In fact, I know of many autistic students that rely heavily on these resources. However, in my experience, I have seen firsthand how students are unable to think for themselves on many issues or convey their own ideas. Also, they simply can’t read at grade level.

Let’s get their noses away from the screens and into books, or perhaps read more than just the comments on their social platforms. If a Kindle book (or equivalent) is more enticing – that is great.  Plus, they can use the online dictionaries offered while they are reading to their advantage. Time management and being an example are key.

I know with technology these days it’s easy to get the Kindle version.  I love accessing books online when I travel or forget to bring one while on the go. However, be a champion for books too. There really is something to be said about having a book in your hand, turning the pages, and the smell of the real deal. 

1. Be careful of what you read. Make sure you are vetting your sources. It is crucial not to believe everything on the internet or even everything that is in print. Make some judgment calls, do your research and go with some of your instincts.
2. GoodReads where you “meet your next favorite book.” It is a marvelous tool to organize book list. You can keep track of what you have already read plus what you will read in the future. I use this platform all the time. When I hear the title of a book or about an author that sounds intriguing,  I make sure to save it to my  “to read” list. Also, you can write reviews & create your own reading challenge for the year.
3. Library cards or used books are fabulous ways to keep the cost down. Wear in your library card – use it often. Maybe for some of you finding the nearest library is the first step. Saving money is always important, but I think there is a lack of reading because many times we forget that we can read for free.  BTW, sometimes you can buy books, extremely cheap, from your local library. Two years ago I bought almost the whole set of the Left Behind series for a $1.00 a book. The bonus – all 13 books were the hardcovered version. Try checking out buying used books online from places like Half Priced Books or maybe Thrift Books.
4. A Positive attitude helps a lot! I personally have a harder time understanding when a friend or family member expresses that they despise reading.  Why? Because I absolutely LOVE books – one day I will have my own library at home   Let me suggest thinking happier thoughts when it comes to picking up a book. A very close friend of mine does like to read but really hasn’t made time for it. It almost seemed daunting to her. With the new year, she decided to think more positively towards reading one page a day. Now, she has read two books and looking towards her third (she is definitely reading more than a page a day). Practice makes better – once you practice doing something the more it will become habit-forming. Habits are easier to put in place with a positive outlook.

Bonus Tip – Even though I have focused mainly on the benefits of reading daily with a book in hand, it doesn’t mean you shouldn’t listen to them. Audiobooks can really help reading comprehension when you look at the words on a page or electronically and also listen to the audio. My children have benefited from this as they were transitioning from Honduras back to the US a few years back. Their reading skills improved greatly.


So there you have it! The benefits of reading daily are many. I really only touched on a few. There are tons of reasons to read, but I hope the few mentioned help convince you to take a few minutes each day and explore a great way to invest your time. Read, read, and read some more.

I would love to know what you are currently reading or maybe leave a little note about your reading journey. Are you getting inspired to read? I have actually never participated in a book club, but friends, I think we could start one here

The post The Benefits of Reading Daily: 6 Reasons to Pick Up a Book appeared first on Life Via Rikaine.

The beginning of October can be the real start of our chilly season where I live. Somehow my mind escaped me about how cold it could be this time of the year. Well, the truth is my mind can run away on me often, but some say that’s where dreams can be made.

Anyways, I had signed up only a couple months prior, in August, to work a high school football game where I teach. I am not a huge fan of football. Honestly, I really don’t understand the game. For me it’s a great way to see the students, get to know some of the teachers I rarely see; not to mention the extra pay.

When we work the games we are outside from 4:00 – 10:00 pm.  A couple of weeks ago it happened to be between 35 – 40 degrees outside & a little windy, making it feel colder.  For some of you, this may not be a bad thing. You may love the cold weather, I did as a kid, but in all honesty – I was really worried!  

Why? Those of you who have pain in your body know what I mean or perhaps you suffer from an autoimmune disease that decides to show his ugly head when you’re cold.  A “show of hands” – who has Raynaud’s Syndrome, or have maybe heard about it.

Yep, that is the reason I am no longer able to volunteer for school functions if I am going to be outside freezing for fear of my condition.

Ultimately, I was layered up with:  2 pairs of sock, a long sleeve shirt, sweatshirt (with a hood), heavy jacket, hat, and gloves. 

Really though, I was so cold I couldn’t feel my feet.  The Raynaud’s kicked in full force. This had me really worried.  The best thing that could have been done was to let someone know and go home.  My stubbornness kicked in, I didn’t want to bail out when they needed me just because my hands and toes didn’t have enough blood circulation (insert sarcasm).

What is Raynaud’s Syndrome?

Basically, it is a decrease in blood flow to certain areas of the body.  Most often this occurs in fingers and toes. In some cases, it has been reported to affect the ears, nose, lips, nipples, and knees.

When your body is cold it tries to stay warm by conserving heat. In order to do this the blood flow traveling to the farthest parts of the body slows down. The small arteries that carry the blood supply to your skin get smaller. With this phenomenon, these arteries get smaller quicker and reduce in size more than what is considered normal.

Symptoms:

• Cold feeling in fingers or toes.
• Changes in skin color due to being cold – usually pale or an ugly white (blue and dark purple in extreme cases) then red when warmed.
• Numbness, tingling or prickly feeling when cold and a burning or stinging feeling when the skin is warming up.

My first experience with these symptoms surprised me in October 2016. When my fingers started to turn a pasty, ugly white color I knew what it was. My mother has fought with Raynaud’s nice she was in her early 20’s – due to smoking. Since I am not a smoker I was extremely concerned.

Types of Raynaud’s

Primary – It is called Raynaud’s disease. This form occurs on its own, it is not caused by a different medical condition.  It can be mild and it is the most common type. Sometimes it can resolve itself.

Secondary – It is called Raynaud’s phenomenon. It is more serious because it is associated with an underlying medical issue.  Many times this form is related to autoimmune diseases or those involving the connective tissue.

Risk Factors

• Smoking
• Medication side effects
• Exposer to chemicals
• Trauma or injury
• Actions that are repetitive
• Autoimmune diseases
• Connective tissue diseases
• Stress

About 6 months after I first noticed my symptoms with Raynaud’s I was diagnosed with an autoimmune disease called – CREST (a form of scleroderma). It just so happened the ugly white fingers were the first signs of this medical condition I never knew I was battling.

Tips to Live with Raynaud’s

1. Stay Warm – There are times I have to stay bundled up while at home. I hate wearing socks but I am trying to get used to it. Make sure to bundle up when you go outside. Yes, it can be a pain in the butt to always make sure to put on your mittens! On the other hand, the pain will actually be in your fingers & toes if you don’t.
2. Reduce Stress – Who knew that stress could trigger a Raynaud’s episode. Just another reason that I firmly believe stress is a monster that is out to destroy. Make sure to take time to stop & breath. Take time to take care of yourself emotionally too.
3. Don’t Smoke – First, cigarettes kill. It’s a fact. Now, you know it can cause Raynaud’s also. There are stories of people who have lost fingers because of this syndrome and still try to hold a cigaret to get their fix of smoking.
4. Be Prepared – If you know you are going to be out in the cold make sure you have enough layers to stay warm. Have extra sets of warm clothing or blankets in your car in case of emergencies. Have lots of “HotHands” on hand. They are a lifesaver when you don’t have a choice to be outside. They also make them for your feet.
5. Careful Shopping – You may not think of it at first, but trying to shop at the grocery store can be dangerous for those who have this syndrome. When I need to get something from the freezer section my hands really suffer. Be careful! Let someone else get it for you (my daughter’s help) or perhaps wear gloves. Please know that something doesn’t just have to be from the fridge or freezer (this goes for home too), but even cooler veggies and fruits can be a trigger.
6. Warm Water – When you are having an episode and you have the chance to use warm water, try it.  There are times when I am chilly in the school where I teach. I take a few moments to run warm water over my fingers – it really helps!

Raynaud’s was discovered well over a 100 years ago but there is still very little we understand about this condition, the cure, or even the causes associated with this syndrome.

Approximately 5-10 percent of all Americans suffer from Raynaud’s, but only one out of ten sufferers seek treatment. – Raynaud’s Association

Don’t wait to seek a diagnosis. If there is an underlying reason you are showing symptoms you need to know. Don’t just cope with the effects.

Remember to take care of yourself. Your overall health is very important!

Do you or someone you know suffer from Raynaud’s Syndrome? Raise your hands by leaving a comment below.

The post Raynaud’s Syndrome Explained and How to Cope with the Symptoms appeared first on Life Via Rikaine.

I know I fight for a good night’s sleep and I am sure there are many of you that do as well. Are you fighting with the tossing and turning, insomnia, lack of REM & deep sleep and/or painful sleep? Yep, me too!!

When my children were young it seemed they never let me sleep. As I have gotten older (and my girls too) my fibromyalgia has set my body into a whirlwind and one of its torturous effects is minimal sleep that I don’t even consider worthy to count. Sometimes it’s just a really busy schedule and my mind is racing – sleep doesn’t stick around for that.

 It’s estimated that about one in three American adults don’t get sufficient sleep on a regular basis.   – The National Sleep Foundation

What are some of the reasons that your sleep is stolen away from you?

• Young children
• Spouse
• Stress
• Anxiety
• Depression
• Work
• Health-related issues
• Environment
• Insomnia
• Too much/too little noise

These are just a few of the reasons you may not be able to sleep and the list could go on I am sure. For me, I can say I have been affected by each one on this list. At different times in my life, I could even say that all of these reasons affected me all at the same time!

When I searched WebMd for some articles on the impacts of not getting enough sleep the list ranged from Lack of Sleep Threaten Kids’ Health to How it Can Effect Brain Function, and also that Lack of Sleep Disrupts Genes. In fact, the search on their site came up with 12,183 results.

Lack of a good night’s rest can cause havoc in one’s life. In my own life, it has affected my memory, energy levels, depression, anxiety, widespread pain in my body, migraines, extreme irritability just to name a few.

I started a while back trying to come up with ways that would help me find the much need sleep I craved. There are a few things that seem to work.  I don’t always do all of them together, or all the time, but there are a few that are a must.

10 Useful Tips to Get Restful Sleep

1. Melatonin – This is my go to and if I run out I am a mess! I was actually introduced to this wonderful natural sleep aid by Angie from Losing it & Loving it. It really does help your body get some sleep. I am currently using the 21st Century brand (good price as an add-on item on Amazon). I also have used the brand Natrol too. I prefer the dissolvable tablets that go under your tongue.  I choose the 10mg tablets, but I do know they have smaller doses. Check it out – melatonin has really saved my life!
2. Essential oils – Another all natural way to get some sleep is by using essential oils. I know there are a few different fragrances that work but my 3 go to scents are cedarwood, lavender, and peaceful sleep.  I really enjoy the NOW brand. They are offered at a very reasonable price and I have found them to work. Cedarwood stinks a bit (like moth balls) and lavender can be a bit strong BUT the sleep results are worth it. I dab some on my feet and go to bed. The scents are far away from my nose so I can’t even tell.
3. Ambient noise – I just recently began to try this. Now if I had known about ambient or white noise when my oldest was a baby then perhaps I would have slept a bit more. She never slept and she could have used this herself. I use an app on my phone and fall asleep to the rain. It’s my favorite, but you can choose so many other sounds like a stream running, a fireplace, birds, thunderstorms, whales, a fan etc. My youngest (12 yrs old) has begun to use this type of app too. She swears by it, her sleep has improved greatly. Her go-to sounds are seagulls, crickets, and the fire crackling, In fact, she blends them all together Please know, not all the sounds are the same in different apps. Try out a few different apps to see which one you like best. I personally use the Sleep Pillow app offered on my iPhone – it’s free! I set it for an hour, there are different settings. Also, I recommend you turn your electronic item over so the bright light is covered some.
4. Mask – Over the last couple of months I have been using an eye mask when I sleep. The first time my husband saw me do this – he laughed. Well, that didn’t stop me. I am glad it didn’t – my sleep has greatly improved with this one positive change. Light actually can cause your body to be stressed. Sleeping with the TV on is really bad. Blocking out light, as much as you can, will change your life. My sister once told me she was losing her hair because she slept with the lights and TV on (according to her doctor). The mask I am using right now is one of my daughter’s. You could say I have taken it over. I plan on ordering another soon.
5. Fitbit – Tracking your sleep patterns can really help. In my experience, when I wake up, I can usually tell if my Fitbit will say that I hit my sleep goals. I am usually correct 9/10 times. Getting sleep is important, but there are different levels such as REM, light sleep & deep sleep. All are very important parts and serve different functions. When one is out of wack – you can feel it. Also, it will tell you how long you have been awake. With my fibromyalgia, the hardest type of sleep to get has been both REM and deep sleep. When you track your night’s rest the possibilities of why you didn’t sleep could be figured out or at least you can discuss your findings with your doctor.
6. Stretching & Shower – I don’t stretch or take a shower before bed all the time, but it is a choice I like to make and it does help. I am a shower in the morning type of girl, but sometimes, after a very long day, I like to take a hot shower before I lay down for the night. Taking a bath is another option, you can add essential oils, but I have a hard time getting out of the tub. Plus, it’s a bit hard and hurts my body when I sit in it for too long. I like to add some stretching to my routine usually for about 10 minutes or so. I find it helpful and relaxing.
7. Vitamins/Supplements – Currently I take a few natural supplements from Terry Naturally that really have begun to help, not only my sleep but my overall health. The Curcamin (extra strength) has been amazing! I actually take this for the inflammation and pain in my entire body. When I don’t take it my Fitbit will most likely show that I didn’t hit my sleep goals. I really am not kidding!!! If I take it on a regular basis I will get sleep, because with less pain I am able to rest. I also take St. John’s Wort 900 mg. This helps with mood and emotional help. If depression and anxiety are managed then sleep will come. The Adrenaplex helps with energy during the day and to resist stress – we could all use some of that right?! I have found that if there are more healthy ways to have energy during the day then I will be ready to rest in the evening.
8. Read a good book – I love to read! Reading helps me to destress and just chill. Some of you may not like to read. Perhaps you think it’s boring (that is my husband), but if you think about it, if you’re bored you will begin to snooze in no time. LOL! My only important recommendation is to get rid of the Kindle (or other electronic devices) at night. Try it the old fashioned way – a book in hand, flipping actual pages. I love both a physical book and also the electronic versions (easier to travel places far away with it on your phone etc), but the light from your tablet will not really let you relax. Staring at a screen does not bring on a relaxed body & mind.
9. Exercise – Daily activity should help you prepare for a good night’s rest. I can’t really say whether you should exercise during the morning or night. That I feel is a personal preference, along with whatever schedule you may have. In my experience sometimes when I exercise at night I am wound up. If that is the case I have to extend my night time routine out a bit to account for winding down & feeling relaxed. I love walking and have recently found walking videos by Leslie Sansone (been around for a long time). Loving it so far!!
10. A good bedtime routine – This, I believe, is a very personal recommendation for restful sleep. What works for me may not work for you. However, the idea of creating a bedtime routine should be personalized to what your needs are for your own lifestyle. One of my goals to create a new healthy lifestyle is to build some routine. I am still trying to figure out what will work. A few things that I think are important are trying to keep it balanced, you don’t need to do a ton of things to call it a routine, be consistent and also do what is best for you. It has been helpful to put my phone on silent, take my melatonin 30 mins before shutting my eyes and turning off the TV to read a book. Whatever you feel will put you in the mood to sleep and sleep well, then try it. Sometimes a nightly routine is just not feasible. That’s ok! Don’t panic – I know there are times in my life that I can’t always count on doing things the same way I would want to. Do the best you can. Maybe have a backup plan for when you are traveling or have a hectic week. Being adaptable to different situations can help reduce stress – this means more sleep.

Bonus Tip

Another useful tip that I thought of, and need to do more, is journaling. I used to do this a lot when I was younger, but only here and there in the last few years. I know when I wrote things down I was able to work through things. Writing things down should be for your eyes only unless you want to share with someone. There are so many reasons to journal (future blog post) – perhaps you need to vent, record a praise or blessing, list out ideas to be worked on for the future, create a letter to someone that has hurt you or just to doodle. The reasons are endless, but the action of writing it down can create a more peaceful heart – leading to restful sleep. Pick a journal that suits your personality and makes you smile when you see it. Mark it up (I absolutely LOVE these marker pens), sketch things out and create your dreams.

So there you have it.  Some useful ways, that help me, to get a good night’s rest. Try a few or try them all. Play around with what works for your lifestyle.

Perhaps there are a few that already work for you that are not on this list.

What are some ways you get to sleep that have been found to work? Share them in the comments below. I would love to hear your ideas.

The post 10 Useful Tips to Get Restful Sleep Night After Night appeared first on Life Via Rikaine.

Come on now………….you know what I am talking about! Yep, you got it – fitness and living a healthy lifestyle.

I have decided that I need to get this part of my life in order (I know I am not the only one out there). I can’t continue to feed bad habits, expecting I won’t feel ill and be in so much pain. It’s no fun being sick, of being sick and tired!

I no longer want to just watch others transform their lives.  I want my own life to be transformed. It’s time I do something about it for myself & my family. It’s time to make some changes, actually a lot of changes!!

So, what will this transformation look like?

First, I am going to document my fitness and healthy lifestyle journey. This is more for me right now. I do hope as I go forward it will inspire others, but for now, I want to have something tangible I can revert back to and see success.

Next, notice that I keep saying this is my fitness and healthy lifestyle journey. However, the changes I am making is not just about weight loss and getting skinny. I won’t lie – I want to be thin. What I desire MORE is to just be HEALTHY.

Lastly, this is about the process. There will be ups and downs, but it is about changing very bad habits into lifelong healthy choices. These fitness and healthy lifestyle choices will be passed on to my daughters, hopefully, they will pass them on to their children (when the time comes). Creating good changes will break the cycle of pain and miserable living.

As the quote says, “…..then STOP giving up.”

Fitness and Healthy Lifestyle Goals:

• • Get moving – this really doesn’t have to be difficult. I enjoy walking so I need to get my butt up and just move. I also like strength training and would like to get back to building/toning my body. Things like parking farther from the store, if you can, will create change. I have also thought to do squats after running to the bathroom (lots of water). I want to be creative and find things that work for me.
  • Choose nutrition – this goal can be very personal. There are many views on what is considered healthy food choices. I am still working on what this means to me. In future posts, I will let you know what nutrition path I will be on.
  • Change your mindset – changing bad habits begins with your mind. It will be important to talk positively to myself. I am my own worse enemy so, I have to remind myself daily to keep going, to enjoy the process -especially when it really doesn’t seem fun.
  • Create some routine – something important for me is to make a few changes in my morning and evening routines. Actually, to put it simply, I need to create one. Part of taking care of myself is to make sure I do so when I begin and end my day.
  • Have fun – creating fun will probably be one of the most important goals that I have. Life is serious enough and many know I can be a bit on the serious side. Having fun and laughing will be some great medicine for my fitness and healthy lifestyle. I will be happy to report the fun I am having as it happens.

   

  Here’s to documenting my #fitness and #healthylifestyle journey day 1 I have a vision of becoming a #healthierme. I decided to do a #walking video @walkathome by #lesliesansone. It really was a #workout . . . . . #exercise #walk #ejercicio #caminar #caminata #healthy #fitnesslife #fitnessjourney #fitnessfun #momslife #mylife #actividadfisica #weightlossjourney #workoutathome

  A post shared by Rikaine (@lifeviarikaine) on Mar 20, 2018 at 4:50pm PDT

  One of the new things I am trying is a workout video by Leslie Sansone called Walk at Home (also know for Walk Away the Pounds). Normally I prefer to walk outside. I love hiking on the trails and being outside. Surprisingly, I am really enjoying this video alternative. It really is a good workout. This week I am trying her app Your Daily Walk – free for the first month. Your walking workout is all planned out for the month.

  The other day I worked a high school track meet. Track was something I did in high school – I really love seeing my students compete. This is also a way to work on my goals. As you can see it was a sunny day and I was able to get in over 10,000 steps too!

•  

As I write this I am on day 7 of this lifelong journey.

So folks this my new adventure. I really believe change can happen.  Lasting change will happen because, above all, I am making better choices, changing my frame of mind and as I move forward I will have fun doing it.

I would love to hear from all of you! What type of fitness and healthy lifestyle goals do you all have?

The post Beginning My Fitness & Healthy Lifestyle Journey appeared first on Life Via Rikaine.

“WE NEED TO LEAVE, NOW!”

We were on the beach in Puerto Cortés, Honduras (just over a week ago). The girls and I had just bought minutas – a snow cone. My husband had gone to our vehicle to “check things out.”

Someone was close to our truck and we both thought perhaps something was wrong.

Our gut feeling was correct!

Once we were on the road I was told we had been ROBBED! Even saying that now feels like a dream.

Our things stolen?!! Are you kidding??

How could this be? I mean, when you would never steal from others, it is extremely difficult to wrap your head around the fact that others would do it to you.

Life Lesson

That is a naive way of thinking. Things like this happen all the time and not just in “dangerous countries” either, but everywhere! Anything can happen at anytime – don’t let fear keep you from traveling the world. Travel and travel often!

So your probably wondering what was stolen? First, let’s back up a bit – what had our day been like up until at moment?

We got moving a bit later than we wanted. Our breakfast was really more of a brunch. There was a great place to eat baleadas, and sip on some awesome café in town before taking the girls to the Spanish Fort in Omoa (a 20 min drive from our location). Both my husband & I had been before, but this was the first time for our daughters.

After eating brunch, we headed to the bank. I needed to use the ATM at Banco Atlantida before heading out to Tela early the next morning. I knew my debit card (Capital One) worked at this bank with no fees since I had done it before.

One more errand before we left for Omoa – the pharmacy. My oldest lost our sunscreen earlier in the trip.

Tip: don’t loose your sunscreen! In extremely dangerous countries it can be painful (lots of sun) and very expensive too.

We made it to the the Spanish Fort on an EXTREMELY HOT day! Walked around, took pictures and had fun! Not to mention, we were very sweaty!!

What to do next?

GO TO THE BEACH – in one of the most dangerous countries around the world (some say).

We parked, we changed, we swam and we were ROBBED!

To our good fortune our truck was not one of the things they took.

Items stolen:

• New Canon EOS Rebel DSLR camera (a month old)
• 4 U.S. passports (2 of them had just been renewed for this trip)
• Money (would rather not say, but enough to end our vacation early)
• Dad’s new tennis shoes

The individuals who took our things pulled out the lock with something and opened the door. They had parked a small car behind ours, and a van behind that. We couldn’t see all this from the water, but my husband could see better as he got closer.

Let me stop and take a moment to say, we are very lucky that nothing worse happened. We had our truck and none of us were injured.

A few things I did learn right away

1. This wasn’t the end of the world
2. How to file a Honduran police report
3. How to contact the U.S. Consulate

There are many of you right now that would say, “Honduras is the worst place to travel to. It is one of the most dangerous countries in the world.” I think that is crap! If I am going to base it off headlines like so many others do than Honduras is not the first place I am going to think of.

I am not angry with the country as a whole. I am angry that it happened at all. I am angry that individuals here did something that was wrong. I am angry that many will still blame the entire country for the wrong doings of some.

Let me break a few things down for you

FIRST:

I am angry & frustrated that we had our things taken. I feel violated. The hassle & cost to reapply for our passports is beyond aggravating. It’s wrong to steal, plain and simple. None of us in our family would do that to someone else. However, it does happen often all around the world. Not just in Honduras. I always feel bad because this small country only makes headlines when things are “terrible.” What about the rest of the world? There are good and bad places/things in every country.

SECOND:

I don’t blame the country as a whole for what happened. I blame those who stole our things – No one else. There are so many good and wonderful people here. They shouldn’t carry on their shoulders the wrong doings of others. After living here for 5 1/2 years Honduras is home. There are many beautiful places to see and know. My husband is from here. That means my daughters are form here. Why does our home have to be a terrible place to travel too. We are proud of where we are from – even if many think it is among the many dangerous countries there are.

THIRD:

After this experience I think I have EVERY RIGHT to believe Honduras is a horrible place to live in (or travel to). Yes, I said live in. I am proud to have raised my 3 daughters here for many years (more details in the future). In fact, when my oldest was not even 2 I sent her with her abuela for the first time to visit for 3 months. If I ever thought my daughters would be living in such a terrible place I would have never done it. They are my first priority – always!

(I made sure my snow cone was vegan. We never got to eat them after rushing off )

For a long time I have wanted to say how sorry I am that Honduras gets such a bad rap for being one of the most dangerous countries. Truthfully, there are some places here that I don’t feel safe. Also, there are always precautions one needs to make – I always have. I would be a liar if I said anything different. I also would be lying if I said I feel safe in all the places in the U.S.A (where I am from).

Do I blame Honduras for being one of the most dangerous countries? ABSOLUTELY NOT! The criminals are out there – I hope they will be found & punished.

There is so much I have learned from my time here, in the past and now with this new life/travel experience. I am always learning new things. That is good.

Please keep an eye out for travel tips on what we should have done different while in Puerto Cortes. No matter how careful you are there is always something different you can do. I believe these tips will help with all sorts of travel in the future.

Have you been robbed while traveling? Perhaps you have skipped over visiting Honduras because of negative headlines?

I would love to hear from you! Please share your experiences in the comments below

The post Dangerous Countries: Honduras one of the worst? appeared first on Life Via Rikaine.

She is an undeniably loyal travel companion and a must have while on the go – even if it’s only to the grocery store.

She goes everywhere with me – travel is one of her best qualities.  My BFF makes me smile all the time, she is super sweet, snuggles with me on the couch and no back talk – I would be lost without her.

Seriously, I am in love with my Contigo travel mug!!  

What could be so special about a travel mug?? That is a great question. Let me give you the details.

I had given up drinking coffee in February, but took to drinking tea. Taking my hot drink with me when I left the house had become a chore. Lids weren’t fitting correctly, cups were breaking and spills were happening.  Definitely not how I like my day to go.

About a month ago I set out to find a cup/mug I could take everywhere with me.  I knew I was looking for one that was spill proof. But wasn’t sure much else.

When conducting my search I realized I also wanted my travel companion to stay warm for a long time (wouldn’t you?). It’s no fun to drink cold coffee or tea when your mind thinks it’s suppose to be hot.

In order to find the best travel mug I decided to search on Amazon. Right away Contigo (with you in Spanish) popped up. I have purchased their sports bottles before, so why not my this.

What sold me on this travel mug?

• Locked lid
• Keeps warm for hours
• Easy to clean
• Chic look

It really didn’t take me long to decide this is what I wanted to buy. My new best friend arrived in 2 days – how cool if we could really order friends this way :). I tried her out right away. No disappointment here! 

The only mistake I made was not ordering the three pack – this would have avoided some sadness a little while ago. You see, I miss placed my travel mug.  A strike began against any other mug in our house – no other would do.

It was 2 days before my friend was found.  I was so lost with out her.

This travel mug is not just for bringing coffee or tea with you on the go.  There are some other things you could bring in your Contigo.

Other ways to use your travel mug:

• Soup
• Oatmeal
• Leftovers
• Favorite vegan meal
• Beans, rice or quinoa

Yes, your right – these may sound like some weird ideas to use this mug for, but why should this mug’s power be limited. Plus, these are just a few ideas. I would love to hear what you come up with!

My youngest will no longer be taking her thermos to school – she wants to take the special mug from mamá because she knows it keeps things warm for a long time. I suppose if I can’t find it again for some reason I should check her lunch bag.

If you want an AWESOME travel mug – order a Contigo AUTOSEAL Stainless Steel Travel Mug today.

Once you do, please leave a comment on how you like your new BFF

Here are a few other items you can order with your Contigo:

• Mighty Leaf Tea
• Tea Infuser
• Café Oro
• Raw Agave

If you need a water bottle to travel with you can also check out the Contigo Auto Spout water bottle.  Everyone in my family has one.  They make great gifts too!

I would love to know – where do you take your travel mug?

The post Contigo: Your Travel Mug Companion appeared first on Life Via Rikaine.

Perhaps you need some confidence taking your first step in travel. Maybe it’s reinsurance you need that the path you have chosen is correct. Maybe you need reminding that your adventures are your choices alone to make. Ultimately it could be one of these best travel quotes that gives the words you wish you could express from your experiences.

Here is the list of best travel quotes that inspire & surely give some umph for along the way. While you read them don’t be surprised if you already link a memory or emotion to them from your travels.

Get ready to travel, be motivated, and seek adventure!!

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.” – Andre Gide

“Traveling – it leaves you speechless, then turns you into a storyteller.” – Ibn Battuta

“I am not the same, having seen the moon shine on the other side of the world.” – Mary Anne Radmacher

“We travel not to escape life, but for life not to escape us.” – Anonymous

“Adventure is worthwhile.” – Aristotle

“When traveling with someone, take large doses of patience and tolerance with your morning coffee.” -Helen Hayes

“The world is a book, and those who do not travel read only one page.” – Saint Augustine

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do.” – Mark Twain

“You don’t have to be rich to travel well.” – Eugene Fodor

“Life is either a daring adventure or nothing.” – Helen Keller

“Stop worrying about the potholes in the road and enjoy the journey.” – Babs Hoffman

“Not all those who wander are lost.” – J.R.R. Tolkien

“Life begins at the end of your comfort zone.” – Neale Donald Walsch

“Take only memories, leave only footprints.” – Chief Seattle

“Two roads diverged in a wood and I took the one less traveled by.” – Robert Frost

“The future belongs to those who believe in the beauty of their dreams.” -Eleanor Roosevelt

“Travel is fatal to prejudice, bigotry and narrow-mindedness.” -Mark Twain

“Once you have travelled, the voyage never ends but is played out over and over again in the quietest chambers. The mind can never break off from the journey.” – Pat Conroy

“Bizarre travel plans are dancing lessons from God.” – Kurt Vonnegut

“All journeys have secret destinations of which the traveller is unaware.” – Martin Buber

“A traveler without observation is a bird without wings.” – Moslih Eddin Saadi

Tourists don’t know where they’ve been, travellers don’t know where they’re going.” – Paul Theroux

“There are no foreign lands. It is the traveller only who is foreign.” – Robert Louis Stevenson

“We wander for distraction but we travel for fulfillment.” -Hilaire Belloc

“Own only what you can always carry with you: know languages, know countries, know people. Let your memory be your travel bag.” -Aleksandr Solzhenitsyn

“You are confined only by the walls you build yourself.” -Andrew Murphy

“Travel is very subjective. What one person loves, another loathes.” -Robin Leach

“One’s destination is never a place, but a new way of seeing things.” – Henry Miller

“To awaken quite alone in a strange town is one of the pleasantest sensations in the world.” – Freya Stark

“To my mind, the greatest reward and luxury of travel is to be able to experience everyday things as if for the first time, to be in a position in which almost nothing is so familiar it is taken for granted.” – Bill Bryson

“Once you have traveled, the voyage never ends. The mind can never break off from the journey.” – Pat Conroy

“Travel and change of place impart new vigor to the mind.” – Seneca

“I see my path, but I don’t know where it leads. Not knowing where I’m going is what inspires me to travel it.” – Rosalia de Castro

“I am a passionate traveler, and from the time I was a child, travel formed me as much as my formal education.” –David Rockefeller

“We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures we can have if only we seek them with our eyes open.” – Jawaharal Nehru

Plus 2 More……..

“Certainly, travel is more than the seeing of sights; it is a change that goes on, deep and permanent, in the ideas of living.” – Miriam Beard

“We should come home from adventures, and perils, and discoveries every day with new experience and character” – Henry David Thoreau

 Which of these best travel quotes are your favorites??

The post 35 Of The Best Travel Quotes appeared first on Life Via Rikaine.

LL ABOARD – It was time to leave La Ceiba Honduras and cruise over to Roatán. We were all so excited to experience island life. This was our first real family vacation. There has been a lot of travel in our family, but not usually all together. Definitely not for a vacation. Now was our chance.

Our excitement was doubled – for the first time we had family from the USA coming to Honduras. We were headed to the Roatán airport before Grandpa & Grandma arrived to surprise them.

Even all that didn’t remove the fear we all had about getting sea sick. In the last post I mentioned I would let you all know if we got sick or not. PUKING DID HAPPEN!!  Luckily it was only 2 out of the 5 of us. Unfortunantly for me I was one of the pair spewing our guts out. No lie – it was awful! My youngest daughter and I were sharing a plastic bag we brought with for the just in case.  I remember Lily begging, “Mami tell the boat driver to slow down.” I was right there with her on that.  I wished desperately we could just stop a moment. To make things a bit more interesting, the plastic bag had a hole in it. I will leave the rest of that senario to the imagination.

Right after my video footage was taken I was sick with my baby. Since I couldn’t hold her hair back dad had to do it. We took Dramamin but it did nothing for us. I should have used my Psi bands – The only reason I didn’t was fear I needed something stronger. No luck! On the way back from the island I did use my bands and I wasn’t sick at all (review to come). Lily & I couldn’t have been happier to get off the boat.

The Galaxy Wave is operated by Safe Way Maritime Tranportation. A round trip ticket for an adult costs $61 and a child’s fare is half. A helpful tip  – you can pay in either dollars or lempiras. The ferry ride from La Ceiba Honduras to Roatán is about 70 minutes, maybe a few mintues more. My husband parked our truck at the port’s (on the mainland side) secured parking area. For ten days we paid $60. Some how we paid less than I thought it would be. My understanding was a $100 payment was needed. Either way the cost was reasonable for being convient and most of all SAFE.

The ferry only travels twice a day. We had traveled from home the night before in order to board at 9:30 am. The next time you can travel over from the mainland is at 4:00pm. Coming back from Roatán travel times are 7:00 am & 2:00 pm. We did check in an hour before as recommended. Easy as pie, even with kids.

The boat was clean and large enough to fit 460 passangers. During our sunny day it was nice to have a great view from up top. If there was rain you could stand under the canopy. Pay $10 more for first class to be in doors down below with air conditioning. I truly prefer the view from up top. Saving some money doesn’t hurt either

The only complaint I have is not being able to pay online. Instead of carrying the cash it would have been nice to pay online. The site says you can book tickets, but that was not the case. I called their office with all of my questions well in advance of our travel days. I made sure to ask about purchasing tickets ahead of time.  The nice lady on the phone explained they were not set up at this time to except payment online. Not sure why it is offered when in reality it is/was not doable.

Traveling from La Ceiba Honduras to Roatán is really very easy, plus afforable. If we had wanted to travel by plane the tickets at that time would have been $200 per person. For our family of 5 it would just not have been economical. Travel times are daily, making it possible to head over when ever you want. The view is amazing over the open water, something my entire family will never forget. Despite getting sea sick I would definitley do it again!

Have you ever traveled by ferry? What was the best and/or worst part about your water travels?

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Road Trip!!! It was time for a mountain adventure driving through one of the largest departments, Olancho (which is like a state). We put on almost 214 miles to reach the final destination.

This past September (2014) we had a family road trip to La Ceiba.  From home it took us at least 6 hours, one way, to get there. My husband drove us – which included our 3 daughters (no pets), because my skills in mountain driving are not really existent.

Our goal was to reach the northern coast of Honduras the night before our next leg of traveling. You may ask, “If your already reaching the ocean where else could you all travel?”  Good question, the answer – Roatán (future posts to be published).

If you Google the distance from our town to La Ceiba you get an accurate answer, but not for the time travel. It will advise you to plan your driving to be just under 5 hours.  I can say for sure it takes a minimum of 6 hours, not getting lost or stops for a bathroom break on the side of the road.

Mountain traveling can be unpredictable.  You never know if the road has been washed away, or if there is a crater before you while trying to advance. Road conditions, plus breaking down were just a few of the reasons my husband & I decided we would plan this family road trip to La Ceiba the day before we had to catch the ferry over to the island.  We just didn’t want to take any chances of missing our sea travel to time.  We were meeting family coming from the USA.

There are really only 2 ways via land to get to the city of La Ceiba from where we live in Catacamas. We opted for the shortest distance but also one that is a bit more secluded. If you look closely we took the more direct route instead of the C shaped route.  The backup travel route would have been more familiar to us, more populated, and very scenic – the problem was time. We would have covered about 382 miles. Traveling through mountains takes a lot of extra time, depending.

The ride through the mountains was long, but nothing we are not familiar with. I packed us some food for the trip.  There is a 4 hour stretch where we didn’t want to make many stops. Not a lot of traffic runs through the area & barely any houses are along the way. The only time we made a pit stop was when I needed a bathroom. I ran for the bushes, took a squat and peed like a race horse. Then hopped back in the truck – AWAY WE WENT!

We did end up taking longer to get to our destination than the 6 hours it could take.  Only a hour off course.  Since signs can be scarce we didn’t make the left we should have.  Now, I really do have to chukkle – there are not many main roads to turn onto either.  You wouldn’t think we could get a bit lost, but we did.  Nothing like a road trip without a unexpected detour moment included.

Arrival into La Cieba was joined with not knowing which hotel we would stay at.  I had looked at a few online actually, but winging it really worked best.  We knew finding a place would happen and had no fear to just see what happened.  Right off the main stretch of road were lots of hotels to stay in.  My husband ran into Hotel Emperador and got a price equal to about $30 a night for the 5 of us – we called it done and went for pizza.  Actually we walked around the mall first.  Pizza Hut was our last stop before heading back for some needed rest.

Walking around the mall is kind of a big deal for the girls. We don’t have all the fancy stores in our home town. They had fun looking at things, but more fun when dad treated them to new sandals & a shirt.  It put smiles on their faces for sure.

Pizza was a big hit.  In fact, you could call it BIRTHDAY PIZZA!!! My middle daughter turned 12 while on the road.  I personally think it’s a cool b-day to celebrate while traveling.  She loved having a huge dish of ice cream after lots of pizza!  Her sisters loved she was having a cumpleaños too – ice cream all the way around! I wasn’t vegan at this point so I tried some too

The room was small for 5 of us, but worked great since our plan was not vacationing (this time) in La Ceiba. It was clean with 2 beds.  Had a TV, my husband can’t live without watching the news. It served the purpose intended. Thinking back I wouldn’t minded staying there again.

The power can go out in Honduras. No exceptions to us staying in La Ceiba.  I am happy I packed my PowerGen.  It charged up my phone for the bit the lights were out. I recommend never leaving home without one, no matter where you travel.

Since we were all so excited for the next day, sleep was not as familiar to us as I would have liked. However the adrenalin was pumping the next day for the boat ride that I didn’t even need my alarm on my phone.  Btw, I would recommend a travel alarm that runs on batteries in case the power does go out & your phone is not charged. Has this ever happened to you? I could see this happening to me as I travel solo. My husband usually never needs one.

So our pre-vacation was a hit.  We made it from Catacamas to La Ceiba, for the most part, in good time.  We were able to celebrate a birthday – pizza style.  Sleep happened enough to get ready for the next day. Finally we checked out of a decent hotel, and headed to the ferry to really begin our adventure!

We made it through the mountains – There was no going back! We had to get on the boat whether we would get sea sick or not. In the next post you can find out how our ferry ride turned out – Plus I have video to share too!!

How do you like to travel? Are you up for the unknown?

The post Family Road Trip to La Ceiba appeared first on Life Via Rikaine.

Since I am a gluten free vegan I have to be creative in the mornings. I don’t always have time to be as prepared in the early hours of the day so getting the ingredients out to make a tasty vegan protein shake is perfect for my lifestyle.

Really though you can make this protein fix any time of the day. My girls like making a shake as an after school snack. Then they are able to wait for dinner much easier

I like to make this shake with Garden of Life vanilla raw protein powder. It gives me the protein I need to help meet my requirements for the day. I love using almond milk (sometimes cashew milk), which paired with the protein powder makes my belly even more happy. I am not usually a banana fanatic but I do add it, frozen strawberries (instead of ice), and chia seeds.

When making a vegan protein shake you can add all different things you enjoy. Change it up to make it just right for you. Don’t be afraid to experiment.  Most likely you will find lots of different versions that tickle your fancy.

Also remember this is an easy meal you can make while you travel. Make sure you pack an individualized blender & the protein powder. You can pick up the other ingredients when you arrive at your destination. If you don’t want to make a shake you can throw together a protein drink together.  Just add your favorite vegan milk & powder into a blender bottle and shake it up. 

I LOVE this protein treat! It’s easy & tasty – not to mention it’s a gluten free vegan meal/snack I can have. I am going to play around with different ingredients to see how other ideas compare with this recipe. It will be fun to see how adding different fruits, seeds & nuts add to its yumminess! I will let you know how they turn out.

Do you enjoy making protein shakes? What are some of your favorite high protein vegan meals and snacks?

P.S. You can add this plant based protein powder to overnight oats too! Recipe to be posted soon

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