1001 Days Later

Wow, that sounds like a long time, and it is and it isn't. In my 32 years of life (12005 days) it is only a glimpse. Why am I even talking about it? It was a goal setting exercise I took part in - the Day Zero Project (101 in 1001). There are other similar ones, such as #100happydays that I have also done - I enjoy accomplishing things, I'm a doer, so getting things done helps keep me happy and healthy. Obviously not everyone is wired this way (I think few people are similar to me, the more that I learn about personality traits), but goals work for me.

I tried, I succeeded, I didn't complete (yet!) my 101. I am trying to be okay with completing 82/101 (81.2%). I am also deciding that at some point I will complete the remaining 19. I'm trying to not make excuses and to still keep these on my radar. I definitely wasn't solely thinking about these, as I have accomplished other goals over the last 1001 days. A lot has changed in my life since June 7, 2013, that's for sure, so this is even a great mindfulness check-in. I've travelled, became a mom, moved into a new house, and survived into my 6th year of self-employment (among other things).

However, the ones that remain are (because having them in one place will help me focus!):

6 - go on a girl's weekend trip (non-work related...)
7 - play a round of golf with my husband (summer 2016?)
10 - put aside $10 for each task accomplished (82/110)
15 - meditate every day for one month
31 - create our will (I jotted notes)
32 - create our health directives (I jotted notes)
33 - try snowboarding
34 - go skating
35 - go cross country skiing
47 - build a sand castle (summer 2016?)
64 - update my 'places I've been' Pinterest board (ongoing...)
77 - visit a new country...(summer 2016?)
80 - learn where all 50 states are on a map of the USA (working on it, I know all 50 now at least!)
81 - don't watch TV or Netflix for a month (summer 2016?)
82 - don't eat out for 2 months (summer 2016?)
84 - complete the 365 project (a picture a day for a year) (I may have done this, but it wasn't intentional)
86 - don't complain for 1 week ( hope I did, but I wanted to be aware & track at least one...)
96 - kiss in the rain (again, I probably did, but not mindfully for this list!)
101 - get a second tattoo (have it picked out)

I think I can knock a few off this summer if I keep them on my mind or add them to my endless to-do lists. I also have new ideas, such as a one sentence journal (suggested by Gretchen Rubin) and I've learned to focus on gratitude, being curious, being present, and unplugging more often - so those will stay with me forever, sort of my pillars for health, happiness, and habits. I still have stacks of books that I intend to read, movies to watch, blogs to write, recipes to try, places to see, and basically lots of life to experience!

How is your 2016 going? Are you working on a goal(s), how's it going?

Cheers,
Here's to you and all you dream of accomplishing :)

Steph Langdon, RD
www.nutrishus.com

Day 31: The End

My goal this month was to post a blog every day, and here we are, the last day of October! I am slowly trying to finish my 101 in 1001 goals as the end date approaches, so this is one more to mark off. I have never created so many blog posts in so few days (31/31). It took some time and planning, but I do love the sense of accomplishment. I just hope you don't expect it to continue (or that I bored/lost you).

I am grateful for: goal setting

I like to have direction and of course, my desire to accomplish things is easily met with goal setting. Years ago I was told to set challenging goals, not just make checklists. I also know that goals need to be realistic and achievable. Goals can change and evolve as we do. We're all working towards something different, and I'm not even sure what my end target is, but these little goals help me each day and bring focus to my actions.

 

I am of course also grateful that people read my words. This blog is an outlet for me, but also hits on my goal/passion to inspire others. It is just me on a keyboard. I am a registered dietitian, but I'm also a wife, mother, daughter, sister, dog owner, traveller, lover of books, baker, entrepreneur, etc. So here, I get to share those things with you. My work goals currently keep me focused on moderation, mindfulness, and minimalism. As my husband says, they may not be sexy terms, because people know they should eat balanced, but prefer to seek superfoods or extreme diets/cleanses/detoxes. However, I do think they can be a pathway to a healthy life and wellness. You may prefer other terms, conscious indulgence, sustainable eating, etc. but they are all subjective and basically mean the same thing. Many dietitians also talk about the 80/20 rule as a form or balanced, healthy eating.

Today I celebrate this goal, and of course Halloween. Since I live a balanced life, that likely means I'll enjoy a bit of chocolate today too.

I hope you're challenging yourself, meeting goals, or setting new ones.

I'm going to have to look at November and see what I have in store for myself (and you).

Cheers!

Steph Langdon, RD

www.nutrishus.com

Day 30: Pampering

I try to take care of myself. I am able to afford to take care of myself and I prioritize it so that I have the time. I know not everyone can afford such luxuries. Sometimes it is even our environment or our genetics that make it more difficult to be 'healthy'. I've seen a quote "don't find time to exercise, make time to exercise", of course, I feel the same way about healthy eating. We can often find excuses or reasons to rationalize why we're not being active or eating well. We put it off, we put others or other things first.

I aim to inspire wellness in others so that they can keep doing the things they love to do. We all have different goals, we all define health differently. I have mentioned various aspects of health on this blog over the years. Of course, I always remember that poverty and food insecurity exist, disease can be beyond what we can 'control' and a so-called 'healthy lifestyle' may not be affordable/achievable/attainable for everyone.

If you're able to, I suggest you take care of yourself though. For me, that includes occasional pampering, which could be a nice bath, a pedicure, even coffee with a friend can be a treat, and I know they all make me feel better. I actually scheduled time this week to get some work done in my office, to go for a run, and to go to the spa (kid-free). I haven't done that in 11.5 months since becoming a mom. I took a whole day for me, to get things done, but also to pamper myself.

I am grateful for: the ability to take care of myself (and treat myself every once in awhile)

I try to take care of myself each day, and some days are easier than others. Some days I don't succeed. However, if I'm not taking care of myself, who is?!

Sometimes you have to put yourself first, and I know that can be hard.
Cheers to you!
Steph Langdon, RD
www.nutrishus.com

Day 29: Variety is the Spice of Life

I enjoy food (as most dietitians do) and I enjoy cooking. This means we're often trying new ideas, tools/methods, ingredients or recipes in our kitchen. We've also been introducing food to our daughter over the past 5 months, so that has kept us thinking about different things to have her try. We do also enjoy eating out and trying different restaurants. If we go out (which is less these days, now that we're parents), it would be for food that we don't make or don't make often, thus it's often ethnic cuisine.

I don't love every food, my husband has a few that he enjoys that I'm not as fond of (oysters, blue cheese, olives). I also don't always make great things in the kitchen, sometimes new ideas flop. We try to find recipes with comments and suggestions so that we can learn from others, but we don't all like the same things either.

I think it's great to have access to many foods. There are varieties in Saskatoon that I don't remember seeing as a child and some foods are now available all year round. We're able to buy fresh, frozen, or canned items and often the store has what we're looking for. I know not everyone has that luxury. I travel to some small communities with my work and see the lack of choices, or even the lack of a store, or high prices that can be limiting.

I am walking distance from groceries, which I love. I can go for a walk to grab a few items I need. I also don't have to eat the same things as my husband or daughter, if I don't want to. We don't have allergies or other dietary restrictions, so for us it's just a matter of preference. As she gets older and starts talking, our daughter may let us know more about her likes and dislikes, but so far we're pretty lucky, like us, she likes food and hasn't had a bad reaction to any of it.

I am grateful for: access to a wide variety of foods

As a Canadian I enjoy being able to eat Italian, Mexican, Thai, Vietnamese, Chinese, East Indian, and locally sourced foods. I love to travel and part of that is definitely to try other/new foods.

Try something new or pull out an old favourite that you've forgotten about, explore the world of flavours available to you!
Steph Langdon, RD
www.nutrishus.com

Day 27: Move to the Beat

I was in band from grades 6 through 12. I played the oboe, like my best friend. For an athlete, it may have been an 'unusual' skill. I also attempted to play the trombone for jazz band, like my brother; I attempted, but it wasn't for me. I enjoyed my fellow band members, had fun on band trips, and think it was a valuable skill and good for my education.

I haven't been to many concerts, maybe 3 or 4 in my entire life. The most recent one in Oakland, California, almost 2 years ago now, was a great one. We were able to hear a variety of groups/individuals and I still listen to some of them today (Lorde, Bastille, Phoenix, etc.). I'm the type of person that appreciates a mix-tape, because I don't know a lot of artists. When I'm on the road for work, I hope it's the morning or late afternoon and I tune into CBC Radio2 or I put on songza. I rarely remember who sings what, the name of songs, or the lyrics, but I enjoy music in the background.

My brother (and nephew perhaps) is quite musical, playing mostly guitar these days. My brother-in-law knows probably every artist and is a great resource to go to for ideas. Our daughter seems to have a little shoulder shake when music is on. We try to play a variety of types of music for her and introduced music at a young age to get her used to sounds. I now take her to the library for reading and songs/nursery rhymes and we're currently in a local zumbini class which is definitely music and instrument focused. I love being able to expose her to such things, especially when it's something I don't think I really have in me. I'm not one to burst into song and I'm still learning kid songs/rhymes.

Music can make such a big difference. We note the soundtrack in a movie, the mood we're in may help us pick an artist to listen to, or we might leave it to the 'experts' and listen to a playlist they created. It's rainy outside and my daughter is currently sleeping, so the house is quiet. I enjoy the quietness, but I also like to put music on in the background every once in awhile, and I know that today's cloudy/rainy weather will play a role in what I feel like listening to.

I am grateful for: music and musicians (and the ability to hear and enjoy it/them)


I hope you have music and songs in your day.
Don't just stop and smell the roses, stop and listen to the silence or the music!
Steph Langdon, RD
www.nutrishus.com

Day 26: Something To Look Forward To

We've been working to make our weekends feel more like weekends (whatever that means!?). Our weeks seem fairly full/busy, and it's a chance for us to be together. This comes with mindfulness and minimalism. In my attempts to have less stuff, we will eventually have less to clean and organize (chores that I tend to do on the weekend). I still have to figure out a way to get a few things done around the house and will always want to chip away at my to-do list.

However, we try to spend time together, not think about work, or even try to feel like a tourist in our own city. I do know that I'm better at relaxing when we're away from home. Also, like most people, I get excited and like to have things to look forward to. For me, that could even just be goals that I'm working on. Keeping that in mind, I'm not taking away from being present and content in the current moment, but I still like to have something on the calendar for the future.

We haven't really taken a family trip in awhile. With my work, we went to Quebec City in June and for my birthday in April we took a quick trip to Edmonton, so I can't say that we haven't been away from home. My generation seems to like to travel, which I am all for! I'd rather spend our money on trips and experiences. It's often just a matter of saving up and finding time to actually get away. The planner in me also likes to prepare for a holiday, but I try to be spontaneous and just enjoy it too.

We're lucky that we can afford to travel, but as I said, sometimes it's fun just to be a tourist in your own city or province; there's also lots of free things to see and do. It comes back to priorities and perspective. I have no problem saving up for a trip because I know we will create memories and get rejuvenated by the break from our sometimes hectic lives.

I am grateful for: the opportunity to plan and go on vacations

We have the luxury of being able to go to most of the places we dream of going to. It's also the chance to travel with my husband and daughter that makes me grateful to have them.

Do you have something planned, something you're looking forward to?

Happy Monday (and last week of October!)
Steph Langdon, RD
www.nutrishus.com

Day 25: Sharing is Caring

Sundays are now 'watch Daddy play basketball' days. They will also be my long run days for a few more weeks (cross your fingers for good weather!). So, I could be thankful once again for the ability to be active and healthy. However, these are also things that we share/do with others.

My husband plays basketball with a few friends and I cheer/visit from the stands with other wives, moms, and kids. It's a nice little family outing.

As I've mentioned previously, I am also training for a half marathon distance with one of my friends. I think it's great that we're able to spend time with our friends and be active at the same time. It's also setting a great example for our daughter and shows that we have similar values to our friends.

We are lucky to have close friends that we can spend time with and share interests with. I am a tougher nut to crack and do enjoy my 'alone' time (as well as being more of a home-body), but I know that we care deeply for the people in our life, whether we get to see them or even talk to them often. Having a young child has changed our social life, but we have been able to get out or entertain a few times over the last year.

It's just great to have people to share our experiences, our joys, our excitement, and now our growing little girl with. Having relationships and a social circle is definitely part of being healthy and happy. It's great when you find people that are authentic and love you just the way you are. A book (audio book) that I enjoy is Shawn Achor's Happiness Advantage - he often talks about how happiness precedes (rather than follows) success, but also mentions the importance of social connections.

I am grateful for: friendships 

True friends are a unique and special thing,

I hope you were able to see or talk with some this weekend!

Steph Langdon, RD

www.nutrishus.com

Day 24: Modern Convenience

I often feel that technology takes up a lot of our time. We watch television, check facebook, post to instagram, text a friends, send an email, etc. and don't always seem to actually be living the life in front of our eyes. The lives we see on-line are only snapshots and are open to our interpretation. I am obviously guilty, as I sit here typing this post. However, the other day, when my 'maid' was vacuuming the house, I was grateful for time to be with my daughter. I think of my roomba vacuum as my 'maid' because it cleans for me.

Since it's the weekend, I figured this was an appropriate post. I have been away for work for 2.5 days and 2 nights, so it's family time. My husband will be happy that I'm looking forward to relaxing. I do find the weekends are a time to clean and get ready for the week ahead, but right now I need to recharge and renew myself. That is why I'm thankful for things like my washing machine, dish washer, and vacuum. I can't imagine having to do more things by hand and still fit everything into my day.

We live in a 'busy' time, but we've developed that. It's up to us to decide where our priorities lie and if we're in the moment, perhaps we won't feel as busy. We could also free up a lot of time by not constantly checking our notifications and social media. The 24 hours we get each day can seem to go by really fast or really slow, so make them matter.

I am grateful for: technology that gives me time to do other things

I'm keeping this short so that I can unplug and live my life beyond a screen. I might not capture and share it all with you, but I'll be creating moments and enjoying it none the less.

Have a great Saturday!
Steph Langdon, RD
www.nutrishus.com

Day 23: A Breath of Fresh Air

We sometimes think of things as chores, and other times as privileges (the perspective I mentioned yesterday). I know it can seem like a hassle to get my dog, my daughter, and myself ready for an afternoon walk, but then I also remember how few people are able to get up from their work and get outside, stretch their legs, take their mind off things, and even get a little exercise.

Our weather also isn't always great, but it's still a break in my day and the flexibility is part of the reason I do what I do for a living.

I am grateful for: my daily walks

We share the dog-walking responsibilities more now that our daughter is in the picture. We also sometimes get to go for family walks. I am grateful not only for the walks I get, but the times where I get to stay in bed, stay warm in the house, or even just do something on my own while my husband walks the dog.

Someday we will have a backyard for him to run around in, but I hope we continue our walks, as I feel they're good for us in so many ways.

Have a break,
Steph Langdon, RD
www.nutrishus.com

Day 22: Messes to Clean

Perspective makes a huge difference. I skim over social media as I try to not spend too much of my time reading status updates etc. I do of course try to stay on top of food and nutrition trends and current research. From time to time, a shared post will catch my eye. I recently saw one relating to gratitude, so it definitely made me pause (see below). It was so simple, but such a great reminder. I chose to share what I'm grateful for this month, as I know I can be a bit negative or complain about things in my personal life; when in reality I have a great life. Sometimes the little things we complain about exist because of the wonderful life we're leading.

This may or may not strike a cord with you, but I wanted to share it:

I am grateful for: a life where all my basic needs are met

How you look at things really makes a difference and we forget how far we've come. I am grateful for so many things and I hope I continue to be content with my life and not take it for granted.

Don't you just 'love' to clean?
Steph Langdon, RD
www.nutrishus.com

Energizing Muesli {Recipe ReDux}

With seasonal changes and festive holidays, I have a lot of recipes in mind and a few new ones that I've tried lately. We often experiment in our kitchen (which can be a hit or a miss!). This month's Recipe ReDux challenge was A Nutty Nut Day: We had to take advantage of the fact that National Nut Day (October 22nd) falls on one of our ReDux monthly theme post days – so we can all go nuts! Share a healthy nut-filled recipe: Think whole nuts, chopped nuts, ground nuts, nut butter and/or nut flour. And Happy Nut Day!

So, tomorrow is Nut Day! There are so many food holidays to celebrate, and I do try to if I know of them. When I thought nuts, I originally tried to think of something my daughter could eat as well. She's only 11 months old and has two teeth. She has tried many foods and seems to love them all, which includes peanut butter. However, since nuts are a hard texture, I'm waiting for more teeth before I give her too many more varieties. Instead, I chose to go with a muesli recipe. We make granola from time to time for a quick breakfast with yogurt and fruit. So I figured I would mix it up and make muesli instead. It doesn't take much to make a hearty, nourishing breakfast since nuts, seeds, and dry fruit are nutritional powerhouses, but also high in calories.

I used ingredients I had on hand, as well as a few that I felt were right for fall. The recipe is also open to interpretation and can easily be altered. It is something that will help get us through the morning, is easy to put together, and can be enjoyed in a variety of ways. I'll enjoy it as a form of overnight oats, simply with yogurt/fruit, as topping to a smoothie bowl, and I might try it warm as well (since it is getting colder outside).

Energizing Muesli

Makes 10 servings (1/2 cup each)

Ingredients

2 1/4 cups large flake rolled oats 

1 cup unsalted nuts, roughly chopped (I used 1/3 each almonds, pecans, and walnuts)

1 cup dried fruit, roughly chopped if necessary (I used 1/3 each apple, cranberries, and apricots)

1/2 cup seeds (I used 1/4 cup each raw sunflower and pumpkin)

1/4 cup coconut flakes

2 Tbsp hemp hearts

1 Tbsp chia seed

1/2 tsp ground cinnamon

Directions

Chop ingredients if needed. Combine in a bowl. Store in a well sealed container.

In continuing with my October gratitude theme, 

I am grateful for: being allergy free, so I can enjoy foods like nuts

Go nuts with the recipes below!

Steph Langdon, RD

www.nutrishus.com

An InLinkz Link-up

Day 20: Rub-A-Dub-Dub

With our hectic lives and mobile technology it can be really hard to be in the moment. I strive to find time to unplug and if you read the blog often, you know I'm trying to be in the moment. Becoming a mom has made this more apparent to me. While I have many things I want to accomplish, I need to be present for my daughter.

I have come to love her bath time. She didn't love the bath at first, then started to splash, and is now extremely active in the tub. I enjoy seeing her excitement, watching her crawl into the bathroom when she hears the water running, and playing with her bath toys.

It's the simple moment in our day, when my husband, my daughter, and I are all together, with no distractions. We (Kevin and I) try to be home for bath time so we don't miss our routine together. I just really love that we're together, content, happy, and not thinking about anything else. I hope this transfers to other parts of our life too!

I am grateful for: bath time!

I do enjoy the tub to myself, but it's my daughter's time that makes me grateful every day.

Stop to smell the roses,
Steph Langdon, RD
www.nutrishus.com

Day 18: So Much to Learn

In less than a year I have learned a lot from my daughter (too much to go through here). I thought I would be teaching her, but she is teaching me. Like my husband, she is also making me a better person. She causes me to slow down, drop what I'm doing and be in the moment; she helps me be mindful. She needs me to put her first. She teaches me patience, since things take longer when I need to get her ready, bring her along, stop mid-way through to help her, or completely abandon what I was doing when she wakes up. It's a new life! I do love it and I always wanted to be a mom, so I am very fortunate that I get to learn the role. I think it may be a lifelong lesson though.

Since I love quotes and don't have much time for this post, I figured I would include a few that speak to patience and learning from our mistakes. I have never really liked making mistakes (or asking for help), but I understand that they are learning opportunities. I hope I can help my daughter to see mistakes as opportunities or challenges to improve. We need to make mistakes to learn, so I am happy to have the chance to learn to be a mom (and learn to be a new version of myself). My perfectionist tendencies want me to succeed right away, but that isn't realistic, and sometimes good enough, is good enough.

I am grateful for: my daughter and all that she has taught me in her mere 11 months of life

What have you learned lately? (or what have you failed at and are attempting to learn from?).

Here's to personal growth and lifelong learning!

Steph Langdon, RD

www.nutrishus.com

Day 17: A Picture Is Worth A Thousand Words

I love photos, although I'm still very much an amateur photographer. We have decent equipment, which I can use, if it's all set up for me! Again, it's something on my 'to-do' list, learn to use the camera.

These days I mostly take pictures of food (for work and social media) or of my daughter. She is changing so much and there are times that I just want to capture. I do also try to just be in the moment with her and enjoy her.

I used to love scrapbooking, I still do enjoy it, but have started to make photo books instead. They fit nicely into my minimalist lifestyle because they don't require me to store a lot of supplies and they are thin, so they take up less room. I still cherish the scrapbooks I created and have a few to complete (that 'to-do' list of mine!). However, I have documented a few of our big trips with mixbook and have been pleased with the results.

Scrapbooking or working on photo books is something I can get lost in. I could spend hours on it, but it is definitely something that will always just be a hobby, because I wouldn't enjoy doing it as much for others, I wouldn't know the story behind the images.

I am grateful for: Time to create and be creative

I am currently working on a book for my daughter's first year. It's been hard to narrow down the pictures and I'm curious if we'll continue to take lots of photos of her as she ages. With digital images it is easy to keep them all, develop a few, and get creative with a few others. However, I do have too many pictures on my computer, so that will need to be tackled as part of my minimalist goals. I think finding time to be creative, whatever that is for you, is important. It's a good balance and likely good for your health since it is stress free and a chance from the everyday.

What's your creative outlet?
Steph Langdon, RD
www.nutrishus.com

Day 15: The Land of Living Skies

My work sometimes takes me all over the province. While I love to travel, I didn't think I would be seeing so many parts of Saskatchewan. Due to our snowy and cold winters, I try to plan my trips to hit the best road conditions I can. Since it's my travel season right now, I thought about this post while watching the sun come up while heading to a new destination.

It's great to meet people all over the prairies. I'm a city girl, but Saskatchewan city people are still a little bit country I think. From the other places I have travelled, I do realize how friendly and polite people here are. I could be out walking the dog or jogging with my daughter and will get a friendly hello (although I must admit, not everyone in my neighbourhood stops for pedestrians, so I guess we've still got some work to do). I think I've also heard that we have some of the best volunteers!

I'm proud to be from Saskatchewan and even have a tiger lily in my tattoo. I always felt I had to defend our province when I would meet athletes from around the country. Saskatchewan is flat, boring, farm land they would say. I know I'm biased, and I know I'll complain a few days this winter and wonder why I live here when it gets so cold, but it's home and has a lot to offer.

I keep learning more about our agriculture and what we produce here. As a dietitian I've started consulting for some of our local commodities and it adds to my pride. I do of course also love our Saskatoon berries and am fortunate to be able to pick and enjoy them right behind our cabin. There are still many local sites that I've never seen and many places to explore. I hope we're able to take weekend road trips with our daughter to share what Saskatchewan has to offer and to #ExploreSask. We've already taken her to Beaver Creek, Pike Lake, and Wanuskewin Heritage Park.

It may be a hard word to pronounce, but we have a lot to be grateful here. It's home to me and still contains some of the best Northern Lights and sunsets I've ever seen.

I am grateful for: the flatness of the prairies and the sights that come with the landscape

If you haven't been, I suggest you visit, but probably in the spring/summer/fall when the air is warmer, festivals are happening, and river walks can be enjoyed along with the people and food.

Steph Langdon, RD
www.nutrishus.com

Day 14: The People Who Raised Me

It's my Dad's birthday today, so an even more fitting day to show him and my mom gratitude. My parents are great. They're enjoying their retirement and being grandparents. They're always there with a helping hand and are definitely part of my support system.

I know many of my character traits come from them. We're 'busy-bodies' or do-ers. I think it's a great trait, as long as we also know how to be in the moment and relax (which I'm still working on). They do however value life, because they try to find ways to do the things they want to do and they live by their own rules. They chose to retire to live more now and enjoy it. They also try to take care of themselves with activity and healthy choices.

Now that I'm a parent (almost 11 months in), I value my parents and all parents so much more. To think of the sleepless nights, the confusion/frustration of not knowing what a baby wants, and putting another life before yours. To know how much I love and adore my daughter, I know how much my parents love me. It's also great to see them enjoying their grandchildren. 

Our parents play a large role in our lives. If they're biological, then they contribute to our genes and hereditary characteristics as well. They also shape our environment. They make us feel safe (or I'm fortunate that mine did). They cheer for us. They wipe our tears. They listen. They lend a helping hand. My Dad also likes to sometimes give what he calls 'mad money' - a bit of cash to spend on anything.

Birthdays are celebrations and I don't think we should fear getting old. It's going to happen. It's just a good reminder to enjoy each passing day, because we don't know how many birthdays we get. It's also a good reminder to be mindful and grateful for our health, and in my opinion, to work to preserve (or improve) it, so we can keep enjoying our days.

I am grateful for: the support and love of my parents

Happy Birthday!

I hope you all have the love & support you need,

Steph Langdon, RD

www.nutrishus.com

Day 12: Living Mindlessly

I'm not sure when I 'decided' to be healthy. I think I'm just sort of a rule follower, so if someone tells me something is good for me (and it makes logical sense), I'm likely to try to integrate it into my life. It can be overwhelming, perhaps you've seen AJ Jacob's Ted Talk 'How healthy living nearly killed me'.



I grew up involved in many types of sports, which I think stemmed mostly from my peer group. I participated in softball, basketball, dance, cross country, track & field, badminton, and volleyball (or at least that's all I can think of right now). I also loved to be outside and preferred reading or crafting to watching tv (yup, that's still me). We ate well, but didn't discuss 'healthy' as far as I know. Pop or soda was for vacations and sugary cereal was for when our cousins visited, but those things weren't regularly in our house.

As I grew up and got more competitive in volleyball, I know we talked about nutrition a bit with my club team, mostly just no alfredo sauce and sugary drinks. I was active and growing, so I think the variety of foods I ate seemed to work out alright for me.

When I took the Nutrition 101 class in university I started to apply my knowledge at home right away. I had food skills and already liked to cook/bake, but I was starting to get a deeper understanding of food. I now work with teenagers a lot and I think it's great that they're getting nutrition information at such an important age.

I am grateful for: the healthy habits I already have

I drink caffeine and alcohol in moderation. I have never smoked a cigarette. I try to be active, and at least play with my daughter, walk the dog, or stretch on days that I can't do more. I try to get enough sleep and not watch screens too close to bedtime. I brush my teeth (I could be a better flosser). I love water. I enjoy grocery shopping and cooking. I have started to use more natural body care products and cleaning supplies since becoming pregnant almost 2 years ago now. I try to stress less (still not my best one), and our house location looking at nature really helps. I would however like to meditate regularly (it's on my to-do list). I don't use excessive amounts of sugar or salt, and actually find my taste buds are quite sensitive to them. I try to listen to my hunger and fullness cues, although I do tend to multitask through some meals. I include vegetables with our meals. I try and I keep trying...

I do give a conscious effort to many of these 'habits', but some are things I have been doing for a longer time, so they're easier. I also keep adding things, because I like goals and challenges. I aim to be mindful, but my biggest challenge with that is actually being in the moment and being content with how things are. Our house helps us to be healthy in a more mindless way, so it's easier, and I think that is a huge key to success, as well as a partner who supports my efforts and understands (or accepts) when I ask what veggie we're having with our perogies.

Habits take practice,
Take a small step towards the change you want.

Steph Langdon, RD
www.nutrishus.com

Day 11: A Feast

Today we're hosting our second Canadian Thanksgiving. It will also be our daughter's first Thanksgiving. It's going to be an intimate gathering of our immediate family. We often see relatives on holidays such as Thanksgiving, but we have also been away for sports or work or vacation. We spent American Thanksgiving in 2013 in Lake Tahoe, California, which was a pretty amazing and unforgettable experience. I know I'll remember this one too, because it's our daughter's first and our first in our new home.

Of course, our gracious guests are bringing food to share, and I know there won't be a shortage. I'm already even planning recipes for the leftovers we'll have next week (I think about food a lot!). It's a time to gather and enjoy family and food. I know that we're fortunate that our families get along and live close by. We're also fortunate to be able to enjoy a bounty of food and even be particular about what we consume.

Today I'm grateful for: enough food to fill our plates and bellies

I don't know what it's like to truly go hungry or experience food insecurity. Obviously it is difficult if not impossible to be healthy when you can't afford or lack access to nutritious food. I struggle with the extremes we have today of poverty and obesity (and disordered eating), both potentially lacking nourishing and nutrient dense food. To have long travel days or forget to pack a snack is definitely not even close. We have enough food in the world, but our distribution channels just can't get it where it's needed. Then there are also people with allergies and intolerances who may not be able to eat if the appropriate options aren't available. We are lucky that doesn't directly affect us, beyond a bit of lactose intolerance in relatives and a few friends that are gluten free. I know I will enjoy preparing and eating our food today, as well as the company that comes with it. I just want to keep things in perspective because I know many people won't have such a day. I have a roof over my head, a variety of foods to choose from, and loved ones, thus it's easier for me to strive to be my best self, because me basic needs are being met.

Enjoy every bite and be in the moment as you're thankful today!
Happy Thanksgiving,
Steph Langdon, RD
www.nutrishus.com

Day 10: See The World

We went on a lot of road trips and camping trips when I was young. We often went north or west. I went on my first plane ride in grade 10, to Yakima, Washington for a club volleyball tournament. My daughter flew with me to Edmonton when she was 4 months old, she also came to Quebec City at 7 months old (times have changed!).

Sport opened the world up for me. Most of the places I have been to were with volleyball, and more recently with my husband. I traveled with my club team, provincial team, university team, junior national team, FISU team, senior national team, and professional team. I feel very fortunate for the experiences and the fact that my coaches often let us do a teeny bit of site seeing to get out of the gym.

I love to travel and we  always said we would continue to travel with our family. Obviously destinations and activities may change, but we're still trying to make it a priority. Travel costs money and takes time. Since I'm my own boss, I have a flexible schedule. We also have a dog, so we have to consider him when we make travel plans and determine if he's coming or staying with family (we're lucky that's an option for us). 

I have been all over Saskatchewan, Canada, North & Central America, parts of Europe and Southeast Asia. I hope to see as much of the world as I can. It's a great way for me to relax, forget my to-do lists (because I can't do them), try new food, experience different cultures, and spend quality time with loved ones. We even made the decision to have a destination wedding in Jamaica because we wanted travel to be part of how we started our married life.

I am grateful for: all the places I have been

I look forward to all the places I have yet to see (I have a list started of course!).

What are your favourite destinations?

Steph Langdon, RD

www.nutrishus.com

Day 9: More From Less

I am inspired by clean spaces, white rooms, and no clutter. I do however have a young child (white's not so good). I also want people to feel okay sitting on my furniture, using my towels, and being able to relax and set their glass down. In my search for a minimalist inspired life, I try to remain practical (I'm sort of a minimalist in moderation I guess). We have gone through many items in our packing up and unpacking stages of moving. We gave away, donated, recycled, and threw things out. We still have lots of clothes, shoes, books, and items that make our house feel comfortable and like home. 

Just like healthy eating and active living are things I am conscious of and work at daily, so too is minimalism. There will be times when we go through boxes, rooms, closets, etc. in the future and continue to reduce what we have. We are however even more aware of what we purchase (which saves us money, or allows us to spend it on a few quality things - sort of like a chocolate indulgence, go for the good stuff if you're going to have it!). We try to limit what we buy for our daughter, although I know I think anything in 'baby size' is pretty cute. 

One of my main reasons for attempting this, was because I work from home. I see the piles of laundry, the dirty dishes, the 'stuff' that adds up. I wanted to feel more organized. I know my form of procrastinating in university was to clean before studying. Not only did it put off studying, but I convinced myself that I was more productive in a clean and clear space. I am easily overwhelmed with all that I aim to accomplish (I tend to expect too much of myself), so by having less stuff, I have to spend less time cleaning, and thus, more time relaxing (which I'm still working on) and living. I want to enjoy the time I have with my daughter at home, not spend it cleaning (because I try to do chores while she's playing).

We have a few nostalgic items that we don't want to part with and we have photos from various trips in our home. The things we have, seem to be ones that mean a lot to us.

I am grateful for: support in my minimalist efforts

My husband (for sure) and some friends and family members have been very aware of our attempts to have less stuff. So far people seem to be on board, but it can be hard to turn away gifts. It's a new way of living, but I think we both feel that we want fewer, higher quality things. We want to be able to spend our time and money on experiences, not things. 

MINIMALISM

MODERATION

MINDFULNESS

You are already enough!

Steph Langdon, RD
www.nutrishus.com