Arin Lindauer

I think it is fair to say we all enjoy Spring because Winter has passed and we start to see new growth and life budding all round us.

The same goes with our life – we are forever changing, learning and growing.  Our life changes much like seasons.

Some seasons hurt more than others.

When we coach clients, we see clients in all sorts of seasons, some seasons last longer than others.  It can get hard and overwhelming, but there is always an opportunity.

Life is always throwing something at us.

This reminds me of a Johnny Cash song: A Boy Named Sue.

Feel free to google and read all the lyrics, they are great!

The gist is a father named his son Sue, kissed him goodbye. “Sue” hated him for naming him that name, years later he found himself in a tavern where he saw a man that matched the picture his mom had given him of his father.  He punched his father and drew his gun and thought it would have been a tougher fight.

His Father smiled and said, “Son, this world is rough and if a man’s gonna make it, he’s gotta be tough and I knew I wouldn’t be there to help ya along so I give ya that name and I said goodbye I knew you’d have to get tough or die and it’s the name that helped to make you strong.”

He knew this life was tough and that his name was either going to make him tough or he would die.

That’s how the seasons of life are.

We can grit and get through it, find solutions, or we can stay down in the dumps.

Life isn’t easy and what looks easy for some is not the whole story.

We could even quote the Byrds song, Turn, Turn, Turn or Ecclesiastes 3:1-15

To Everything (Turn, Turn, Turn)
There is a season (Turn, Turn, Turn)
And a time to every purpose, under Heaven

A time to be born, a time to die
A time to plant, a time to reap
A time to kill, a time to heal
A time to laugh, a time to weep

And so on…

We cannot rewrite what has happened but we can have hope for our future.  Choose to enjoy the journey and the process.

Everything is an opportunity to learn and grow.

I will tell you, having someone walking by your side helps.

We do just that no matter what season you are in.  We get it, life does happen, but you keep picking back up and pushing forward.  The journey is always worth it.

Let us know if you need help, just shoot me a message!

Take care and hopefully you don’t have a song or two stuck in your head!

You’ve heard of siblings like this, right?

Three brothers, all within about 3 years of each other. Everything is a competition. Even eating. Whoever gets the food onto their plate first gets to eat it, but it had better be gone fast or it could get stolen.

If the serving dish on the table only has one piece of chicken left, you can be sure someone will be stabbed with a fork as everyone grabs for it at the same time. Blood everywhere… Tears… Pointing fingers…Whining…

And that’s NOTHING compared to when they were kids! 😉

Seriously, it’s not just males who eat quickly, without thinking. Many people have developed the habit of eating as fast as possible. Often it’s because you developed the habit while in elementary school, when lunch breaks were short.

And then you continued when you got home from school, wolfing down dinner in order to get to some rehearsal, or practice, or study session on time.

Then as an adult, you work long hours, rush home through painful traffic or on overly-crowded public transportation, only to rush through eating again, because there are bills to pay, bathrooms to clean, kids to shuttle….

Our fast-paced society includes fast-paced eating.

Yet, there are plenty of reasons to eat slowly.

If you eat slowly, it helps your digestion and you stay hydrated more easily, it’s easier to lose weight or maintain a healthy weight, and you enjoy your food more. If eating slowly creates these benefits, eating too quickly obviously causes the opposite effects.

One of the most important reasons to eat more slowly is it allows your brain to catch up with your stomach. It takes about 20 minutes from the time you begin eating for the brain to recognize when you are satiated, that is, full.

Many people eat so fast, their brain doesn’t have time to tell them they are done eating, and they end up consuming more calories than they need!

In addition, if you eat slowly, you help your digestion. Like any system, digestion has to go from step 1 to step 2 to step 3, etc. But it takes time to get ready for each step.

Here’s what I mean. When you think about eating, you start to salivate. Saliva contains enzymes that break down your food and moisten your mouth for easier swallowing.

While this is happening, your stomach starts to secrete more acid in order to digest the food completely. In addition, your small and large intestines begin to get ready to do their jobs, etc.

When you eat too fast, you send food into this relatively fragile system before it’s ready. This is especially true if you don’t take time to chew your food sufficiently; it lands as a lump in your stomach without having been as well processed as it should be.

So if you suffer from indigestion or other GI problems, you might want to evaluate how quickly you eat your food.

Let’s take a look at a study done by the University of Rhode Island,  in which they brought in 30 women of “normal” weight, for two visits.

The women were told to eat until full (satiated), but one time they were told to eat quickly, and the other time they were told to put down their fork after each bite.

When they ate quickly, they consumed 646 calories in 9 minutes. When eating slowly, they consumed 579 calories in 29 minutes. That’s 67 fewer calories in 20 more minutes! In addition, when they ate slowly, the women drank 209 grams of water (fast) vs. 410 grams (slow).

Finally, when they ate quickly, the women felt hungry sooner than when they ate the same amount of food slowly.

If you imagine these kinds of results three times a day, seven days a week, week after week, you can see how quickly these women would eat more calories and drink less water, when eating fast.

OK, so I hope I’ve convinced you that eating slowly is much better for you than wolfing down your food. So how do you do that?

There is actually a mindful eating movement afoot. This is when people count their bites, or how often they chew each bite. To do mindful eating very thoroughly, people first sit and look at their food, experiencing it with as many senses as possible – sight, smell, touch – just thinking about what it’s going to taste like and feel like. After five or more minutes of this, THEN they begin to eat their food… slowly.

 

So sitting and looking at your food for five minutes doesn’t fit your particular lifestyle, here are a few suggestions you can consider incorporating. Even doing a few of them each day will make a big difference in how quickly or slowly you consume your food, and give you the attending health benefits:

• Eat more high-fiber foods (like fruits and vegetables) that take longer to digest.
• Cut your bites smaller before putting them in your mouth. Then actually count how many times you chew before swallowing.
• Drink a glass of water before you sit down to eat – and during the meal – as this will make you feel more full, and less desperate to get the food into your mouth.
• Use smaller plates for smaller portions.
• If you usually use a fork, try using chopsticks! (If you’re not familiar with them, this will definitely slow you down.)
• Give yourself at least 20 to 30 minutes to eat…. Not the usual 5 to 10.
• Eat with others and engage in witty, engaging conversation. 😉
• Put down your utensil after each bite to savor both the flavors and the company.
• Don’t eat when you’re bored.
• Don’t multitask while you eat; pay attention to the experience of eating.
• Eat on a schedule, not all day long.
• Pause to consider where your food came from. The people who harvested it, transported it, stocked the shelves with it, and prepared it; maybe even the animals that were raised for your sustenance. Consider the cultural traditions that brought you to that table, and the recipes shared among family and friends. When you stop to consider all this, it may slow you down and help you make wise choices about sustainability and healthy food.

 

If you’re like most people I know, you probably lead a pretty busy, hectic life. But when you mindfully, intentionally slow down during your mealtime, you will feel healthier, have more control over your weight, and feel more connected to your food and to those at the table with you.

Let me know if you would like to talk more about your health.  I have open times this week and would love to chat.

Yields: 15

Ingredients:

• 1 cup old fashioned rolled oats
• 2 scoops Advocare muscle gain protein powder
• 1/3 cup peanuts, unsalted
• 1/4 cup peanut butter, unsalted
• 1/4 cup coconut oil, melted
• 4 Medjool dates, pitted
• 3/4 cup + 2 tbsp. warm water

Directions:

1. Line large baking sheet or a cooling rack with parchment paper and set aside. In a mixing bowl, combine oats, protein powder and peanuts.
2. In a blender or food processor, blend the peanut butter, coconut oil, dates and water.
3. Pour into the bowl with dry ingredients and stir until fully combined. (The batter will be thick.)
4. Using a spoon to scoop the dough, roll into golf size balls and flatten with your hands. Place cookies on prepared baking sheet. Refrigerate (uncovered) for 1 hour and enjoy!

Storage Instructions: for up to 1 week or freeze for up to 3 months

Nutrition Facts: Serving Size: 1 cookie; Calories per serving: 93; Fat: 5 g; Carbohydrates: 10 g, Fiber: 1 g, Sugars: 5 g; Protein: 4 g

Loving this time of year and the motivation coming through our doors.

It is absolutely contagious when you are around people who are excited and motivated.  That’s the buzz in the gym right now and hopefully in your world too!

One of the most rewarding parts of being a coach is genuinely helping people.  Hearing someone’s goals gets me fired up.  You see that spark in their eye and they are motivated.

A big part of our job is helping people stay motivated.

It is super easy to get off track.

Someone scheduled a meeting over your workout time, or your food prep didn’t happen, or you get sick…I could go on and on.

None of us are immune to things coming up.

It will happen.

I recommend having Plan B, C and sometimes D!

Also, if something keeps getting in the way of you taking care of you, I highly recommend stepping back and saying, “where exactly am I spending my time?”

Sometimes you do have to say No.  Say it out loud…its weird, NO…say it again, maybe add in no, thank you.  Or, that sounds like a great opportunity but I need to pass at this time.

Keeping appointments with yourself is challenging, you might feel guilty.

I know I have been there.  I have changed my workout time/days 100 times.

The point of all of this is taking time for you.

Take care of you, you deserve it.

You only get this one body, and to perform at a high level we have to take care of us.

If you are struggling with motivation let us know.

We can help you.

Everyone is busy, we understand that, but the time you spend on you is never wasted.  Don’t wait for the health scare.  I know I am getting pretty personal, but that’s what we do.

Keep up the motivation, set those workout clothes out or in the car and do it.  You will feel so much better when it is done.

Doing something 21-60 times will develop a habit!

What do you want to start today?

Don’t wait till Monday!  Get fired up or shoot me a message.  I have time to jump on a call and we can talk through your goals, what’s been holding you back or help get you motivated!  You can do it!

How often have you picked up the kids in the evening and let them talk you into the local drive-through, because it was easier than going home and trying to figure out what to serve for dinner?

If this ever happens to you, even occasionally, you are not alone!

We live in what seem to be frantic times, and there’s always something else that needs your attention.

But there is a solution to the last-minute fast-food decision. It’s called meal planning.

Now I know not everyone is ultra-organized. I’m certainly not either!

But there are some great reasons to plan your meals in advance instead of just standing in front of an open freezer, wondering what you can throw together. (Remember those “mystery meals” from your youth? Or was that last week…?)

First, meal planning helps you save money. It’s much cheaper to eat grocery-bought food than fast food.

You also get to eat real food, not processed chemicals! Do ya think your body might like that a bit more? You bet it does!

When you fill the pantry with real food snacks and meals, you and your whole family reap the benefits. These include: eating fewer chemical additives (which adversely affect us in so many ways); eating more vitamins and minerals (which not only builds your immune system and helps you fight germs and illness, but also helps your children’s bones and organs grow well); feeling healthier; BEING healthier; and being less likely to gain weight.

You’ll waste less food when you plan exactly how you’re going to use it all. This isn’t just the main meals; it also includes leftovers and snacks. This is the best way to avoid finding unexpected science experiments in the back of the fridge!

If you’ve ever wondered, “What are we going to eat for dinner tonight?” at 4 pm, or even at 7 pm, you’ll realize how much unnecessary stress you’re putting on yourself. It takes up a lot of mental energy to try to think on the fly. It’s a lot less stressful if you already have the meals planned in advance, and know exactly what you’re going to serve each night.

Planning in advance also definitely saves a lot of time, as well as stress. And it gives you a chance to make sure there is plenty of variety in the foods you serve and provide throughout the day.

 

OK, so those are all the compelling reasons to plan your meals. How do you actually do it? Here are some steps you can take right away:

• Start with a weekly template for the types of meals you’ll make. For instance, each week you can do 1 stir-fry, 1 salad, 1 slow cooker meal, 1 soup, 1 seafood meal, 1 Mexican, and 1 grilled. Or something like that, that your family will eat. That helps you narrow down your choices.
• Plan your recipes in advance, one day a week. Look through your pantry and fridge to see what you already have (and what will last for a few more days), and what you need to buy. Make a comprehensive shopping list
  • Tip: Organize your list by aisle, if you are very familiar with that store. It saves a lot of time wandering around looking for just the right ingredient.
  • Tip: Plan recipes around seasonal veggies and fruit because it will be cheaper at the store, fresher, and less expensive than the rest of the year.
  • Tip: Reduce prep time by getting pre-chopped veggies, and pre-cooked meats
• Build up a go-to resource of at least 20 family-favorite recipes. Use at least 4 of them each week, rotating so you don’t use each one more than once every few weeks, and add in a couple of new recipes the other days.
  • Tip: Get your kids to find recipes online that they’d like to try, and encourage them to help you in the kitchen, in an age-appropriate way.
• Plan to eat leftovers for breakfast and lunch. This means making a little (or a lot) more when you first cook the meal.
  • Tip: Make some meals ahead, say, on the weekend, with a double recipe.
  • Tip: If you know you or someone else in your family will be taking leftovers to school or work, after making more than you need for dinner, pack leftovers in portion-sized containers and put them in the freezer.
• More tips:
  • Stretch your meat by putting it in a stir-fry or casserole where you can include a lot more veggies.
  • Change up the spices you use to change up the flavor of something. For instance, instead of curry, try cumin and other Mexican-style flavors.

 

I hope this has given you at least a few great ideas you can try that will make meal planning easier, cheaper, and healthier for you and your family.

If you need any help, reach out!

Servings: 4

Ingredients:

• 4 sweet potatoes
• 2 tablespoons sea salt flakes
• 1-2 cups baby kale leaves
• ½ teaspoon dried chili flakes
• 1 tablespoon + 1 tsp. extra-virgin olive oil
• Sea salt and cracked black pepper
• 1 sweet onion, chopped
• 1 cup (260g) store-bought hummus

Directions:

1. Preheat oven to 200°C.
2. Place the sweet potatoes on a baking sheet, pierce with a fork and rub with salt. Bake for 60-70 minutes, or until cooked.
3. While the sweet potatoes are cooking, place the kale, chili, 1 tablespoon oil, salt and pepper on a baking sheet with parchment paper and toss to combine. Cook for 8–10 minutes or until golden. Set aside.
4. Heat a sauté pan to medium-high heat. Add 1 tsp. of olive oil and add chopped onions. Sauté until golden brown.  (about 15-18 minutes)
5. Cut the sweet potatoes in half, and top with the hummus, caramelized onion and crispy kale to serve.

Nutrition Facts: Calories per serving: 449; Fat: 24g; Carbohydrates: 52g, Fiber: 12g, Sugars: 17g; Protein: 10g