Clean Eating: Blueberry Smoothie Bowl

Smoothies are a great way to sneak more fruits, vegetables, and fiber into your diet. The combinations and options are endless!

I make a lot of smoothies for breakfast. My typical recipe is high in anti-oxidants and fiber, with all kinds of yummy stuff in it. It’s easy for me to blend up and drink while I am getting ready in the morning. But I have seen this trend of making smoothie bowls so I decided to try my hand at one over the weekend, for my 30 Day Challenge.

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30 Day Challenge – Week 2

This is the third in a series. Read the initial post and Week 1 Progress.

30 day challenge - week 2 results (2)

Here is my Week 2 check-in of my 30 day personal challenge for the month of April.

“Difficult roads often lead to beautiful destinations.” ~Zig Ziglar

Difficult roads

Difficult Roads

To say these last two weeks have been difficult is almost an understatement. And I am not referring to my 30 day challenge. That has actually been the easy part! My husband has been gone on two different trips. Work has been particularly busy and difficult. I have been extremely busy with my volunteer work. And, oh, there was that little flare of fibromyalgia along the way.

So this week’s entry will be short, sweet, and to the point!

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” ~John Maxwell

Week 2 Results

Where I am still falling short is on my sleep. This has always been difficult for me. Never enough, not refreshing enough. Even Saturday night when I was completely exhausted I didn’t sleep through the night. It didn’t help that one of the dogs was barking incessantly at a squirrel she had cornered in a tree!

As far as my daily gratitude, yoga, and logging my food, here are my results:

  • Workouts: I have practiced yoga every day. Even the day I overslept and then had a fund raiser after work, I made sure to come home and practice a relaxing session before I went to bed.
  • Weight: So far down 2.5 lbs. and 1.5% body fat 🙂 (happy dance inserted here)
  • Food: Logged every day, and haven’t gone over my calories. My next challenge, however, will be to work on the proper balance of calories between Carbs/Proteins/Fats.
  • Gratitude: Haven’t missed a day in my journal, and am thankful I have been so successful thus far!
  • Sleep: Still struggling here. I have had a few good nights of quality sleep, and a few not so good nights. Six straight hours of sleep is remarkable for me. 😦

This week’s goal: Better quality sleep!

This should be easier to accomplish, since I don’t have quite as many after work activities planned, I am hoping to take a couple of half days off of work, and I have a Saturday morning date planned with my husband for breakfast and a trip to the Farmer’s Market!

Do you have some bad habits or issues you would like to work on? Consider challenging yourself for 7, 14, or even 30 days!

Cheers!Cynthia

30 Day Challenge – Week 1 Results

This challenge is about being DELIBERATE. It’s about finding some peace with myself, my body, my physical capabilities, and my limitations.

I made it through week 1!

This is the second in a series. Read the initial post here. 

My body is wearing out. Since 2000 when I was diagnosed with a herniated disc in my lower back and a few months later fibromyalgia, my body seems to have been on a steady decline. I used to be a treadmill warrior, committed to reaching those 10,000 steps a stay so my Fitbit would say “Nice job, Cindy!”. Well injuries and physical therapy and doctors recommendations to try something else have convinced me that perhaps I needed to fold up the treadmill for good. Or at least for the next 30 days…

So I embarked on my 30 Day Challenge with these guidelines: Continue reading “30 Day Challenge – Week 1 Results”

30 Day Challenge to a Better, Stronger Me

I am embarking on a personal challenge for the month of April, to try to tweak some of my habits, to be more consistent with my practices. As JJ Virgin always says, “Little hinges swing big doors.” Sometimes those little tweaks make a big difference!

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Benefits of Yoga for Fibromyalgia

Help fight your fibro-fog! Yoga improves your mind’s ability to process information.

The thought of exercising when you are in the throes of pain and fatigue may seem counterintuitive, but that’s exactly why you should get moving. Research shows that regular exercise can reduce pain and improve overall health. There are additional benefits for fibro sufferers. But too strenuous of an exercise can certainly trigger a flare and set you into that vicious cycle of pain and fatigue, leaving you with no energy for working out. If this sounds like you, consider the practice of yoga to help ease the symptoms of fibromyalgia.

global warming (2)

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4 Tips for Avoiding a Holiday Fibro Flare

“The holiday season is a perfect time to reflect on our blessings.”

With the hustle and bustle of the holidays upon us, it’s best to plan ahead to try to avoid a flare rather than recover from one. Between visiting family and friends, shopping, and cooking, who has time right now to deal with the pain and exhaustion of fibromyalgia? Not me, that’s for sure! Who’s with me?

Here are my top tips for avoiding a flare during the holidays:

  1. Get your Zzzz’s. Yes, it’s tempting to stay up and visit, or get up early to get that turkey in the oven, but don’t sacrifice your sleep to do so. Your best offense is to get maintain your schedule and get those 7-9 hours of sleep! Your body will thank you.
  2. Take care of yourself. Hosting the family get-together? It’s OK to ask for help. You don’t have to do everything yourself. Make it a pot luck. Or cater in part of the meal. I like to set the table and prepare desserts and part of the meal the night before so I am not overdoing it on the day of the big event! Consider buying some fancy paper plates instead of using the good china. And when the kitchen is clean and the guests are gone, try a relaxing bath before bed. 🙂
  3. Eat properly. Yes, it’s the holidays. We are all going to indulge a little. But try the three bite rule when it comes to dessert or your major weaknesses: take just 3 bites of that pie or casserole. It allows you to sample and enjoy, but not overdo it. Chew slowly and pause between bites.  Avoid gluten, dairy, sugar, or those foods that you know trigger your flares (Fibromyalgia, migraines, and IBS can all be triggered by food).
  4. Exercise. Taking even 10 minutes for some Pilates, yoga, or a walk after that big meal will help keep everything in check. Here are some yoga moves to try to keep your digestion working properly.

I love the holidays: the food, the parties, visiting family. But I don’t love being curled up in bed because I overdid it. I prefer to enjoy my family time and count my blessings. I can skip that pecan pie if it means I won’t be in bed the next day.

“The holiday season is a perfect time to reflect on our blessings and seek out ways to make life better for those around us.” 

– Terri Marshall

Avoiding disaster is far better than recovering from it, and just a few simple steps can help you enjoy your holidays, so you’re not missing out on all of the fun!


Do you have other tips for avoiding a holiday flare?

Cheers!

Cynthia

A Good Laugh and a Long Sleep

There’s an Irish proverb that goes, “A good laugh and a long sleep are the best cures in the doctor’s book.”

It’s no secret that we live in a world of always-on, information overload. I started this post earlier this week while I was out of town for work, as I was caught up in a self-imposed state of sleep deprivation. Easy to do because: 1) I don’t sleep well when not in my own bed and 2) I am not receiving the evil eye from my husband for spending too much time on my phone or tablet. But yet thanks to our ‘smart’ devices, our attention span is now worse than a goldfish. Smart devices making us dumb and taking us away from precious sleep, both directly and indirectly. So what can we do?

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