6 Words That Currently Define Me...

There may be certain words, phrases, quotes, or terms that resonate with you and stick with you. Sometimes I read a quote and it feels like it was written for me, or that the person was saying it to me; it feels like that's what I needed to read/hear in that moment. Quotes definitely inspire me, give me perspective, and help me stay on my path to becoming the best version of myself. At times I wonder (and my husband wonders) where my ideas/thoughts come from, as he and I think very differently about a few things.

I've been thinking about moderation, minimalism, and mindfulness lately. These words, along with happiness, health, and habits (yes, I like alliteration) seem to be terms that I come back to and that help me focus my efforts, my blog posts, and the work I choose to accept and pursue. These words might not speak to you, but they speak to me. In the 'cheesy' sense, I thought I would actually define them for you today. I say 'cheesy' because it makes me think of wedding moments on television "webster's dictionary defines love as..." (you know what I mean). Since I use these words often, I thought it was a good idea to check out their definitions to make sure they say/mean what I want them to.

1. moderation: (moderate): average in size or amount -neither too much nor too little; neither very good nor very bad; not expensive - not too high in price; avoiding extremes of behavior or expression -  observing reasonable limits
2. minimalism:  a style or technique (as in music, literature, or design) that is characterized by extreme spareness and simplicity
3. mindfulness: the quality or state of being mindful; the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis; also :  such a state of awareness
4. happiness: the state of being happy; an experience that makes you happy (*not a surprising definition, but I do appreciate that it says experience - not a thing)
5. health: the condition of being sound in body, mind, or spirit; especially :  freedom from physical disease or pain; the general condition of the body; flourishing condition (well-being)
6. habits: a usual way of behaving : something that a person does often in a regular and repeated way

I also like the terms inspiration, motivation, etc. but I don't think I need to keep defining things for you, I just thought this would be an interesting activity.

Do you have terms that guide you or help you through your day (or this journey we call life)?

Steph Langdon, RD
something nutrishus
www.nutrishus.com

Bruschetta Salad {ReDux}

July 21 and I'm ready with my ReDux post! For once, I was actually organized (I typically am, this mom thing just makes things harder!). This month's theme was Fresh from the Garden -The season of bountiful produce has arrived. Whether your produce comes from the Farmers Market, a CSA share, or a plot of dirt out back, show how you are using fresh July fruits or veggies. And if you have gardening successes – or failures – please share!

We just moved into our house in June, and the yard will likely be next year's project, so I don't have a garden of my own. I'm also not sure if I have a green thumb, but I have some in my social circles (hence the garden fresh basil in this recipe - thanks Jolene!). I have been enjoying Canadian grown summer fruit (cherries, nectarines) and picked fresh Saskatoon berries at our lake, but right away, my thoughts went to tomatoes for this post.

I love a good, garlicky bruschetta, but I also enjoy salads this time of year - I mean, do you really want to heat up the house with the stove?! So, a combo was my end goal. I made croutons, which I usually don't, because I think of bruschetta with a crispy bread. I also left some options depending on if you're using this as a side dish or an entree, or if you're not a big fan of onion, for example.

Bruschetta Salad

Serves 2-4

Ingredients

salad

4 ripe, roma tomatoes, de-seeded and diced

1 clove garlic, minced

1 Tbsp fresh basil, chopped

2-4 cups of fresh spinach, washed and torn

1/4 cup feta, crumbled

1-2 Tbsp red onion, diced

1 Tbsp olive oil

1 tsp balsamic vinegar

salt and pepper, to taste

croutons (optional)

1 1/2 cups bread, cubed (I used leftover multigrain artisan bread)

1 Tbsp olive oil

Directions

1. Croutons: Heat oven to 375F. Drizzle 1/2 Tbsp olive oil on baking sheet. Add cubed bread, drizzle remaining 1/2 Tbsp and lightly toss to coat. Make sure bread is spread out. Place in pre-heated oven and bake for about 6 minutes, or until golden brown. Check and shake pan about every 2 minutes for even cooking.

2. Let croutons cool.

3. Combine salad ingredients and toss. Add olive oil, vinegar, salt, and pepper.

4. Mix in croutons and serve.

So simple, so flavourful, and a recipe I will definitely be making again!

See below for other garden inspired ideas and enjoy the rest of your summer! 

Steph Langdon, RD

something nutrishus

www.nutrishus.com

An InLinkz Link-up

Top 5 from the last five

Today I celebrate officially starting my business, Something Nutrishus Counselling & Coaching, 5 years ago on July 7, 2010. A lot has changed in that time, but I'm still here, I'm still self-employed, and I'm still able to pay my bills.

I have gradually been redefining my business as I figure out my passion, niche, motherhood, and areas I want to work in. After five years at this, I am able to be a bit pickier, but I still struggle to say no at times (I think it's the entrepreneurial concern of where the next pay cheque is coming from).

I can't say these are my top 5 memories or learnings, or the best of the last five years, but these are the notable things that came to me when writing this post and reflecting on how I got to today.

1) I am fortunate to have the support of my loving husband.
I could not do this without him. He helps in so many ways and I often feel like he's my business partner as I bounce ideas off of him, seek his advice, and seek his embrace when I get overwhelmed. He's my biggest fan and has always believed that I could work for myself and be successful (even when he has to help me define my success).

2) I do what I do for the freedom and flexibility.
I am not rolling in cash, but I am able to contribute to our household. Instead, I am able to enjoy the moments when I get to take my dog for a walk mid-afternoon, join a friend for coffee, spend time with my daughter, spend time in the kitchen, and be my own boss.

3) Self-employment is hard work.
My husband (refer to #1) often reminds me that many people have ideas, but few act upon them. I figured out in university that I was likely going to end up in private practice. I spent time emailing other dietitians, networking with other entrepreneurs, and going back and forth between loving what I was doing and wondering if I was crazy for choosing to do it. I now have a 7 month old daughter, and being self-employed means no formal maternity leave, but for me it also hopefully means more time with her each year, not just her first.

4) Having an off button is important.
Most people go to work, come home, and leave their work at work. For various reasons there are some people who are not able to do that (myself included). Perhaps they have clients contacting them at all hours and expecting responses, they love their work and surround themselves with it intentionally (ie. reading about the subject in their spare time for continued understanding and improvement). For me, I am always thinking about social media posts, helping/inspiring others and trying to stay up on the field (although I keep being reminded that I'll never 'catch up' and that my to-do lists will never be complete).

5) I love that I can evolve and change what I do.
I often have too many ideas of what I could do, so I have to have perspective and bring myself into focus. However, it's great to look back on what I've done, who I've worked with, and how I have found focus in my chosen career. I don't know what the future holds (as I have so many ideas), but I look forward to figuring it out as I learn more about myself and what I want to do when I grow up!

I googled top 5 lists and thought these two sites were interesting if you like lists and have time to spare (or waste):
- the top 5 of anything
- top 5 lists (daily lists from well-known personalities)

Thanks for the support and for reading over the years,

Steph Langdon, RD
something nutrishus
www.nutrishus.com

6 Things I Learned From A Busy Month

I feel like I have at least a dozen blog post ideas in me as this month comes to an end. Some I have jotted down (as you may know, I love making lists) - hmmm, maybe I should make a few list related posts?! Too many ideas, and too little time - I must create an editorial schedule!

It's been a busy month that included a family trip to Quebec City so that I could attend meetings and a conference. This meant a lot of daughter-daddy time for my loves. Of course we enjoyed touring the city and eating great food, as well as the work that I did (*food tour post coming soon). Upon returning home, we received keys to our new home and the move began. We also celebrated father's day for the first time in our home, and I wasn't able to contribute to this month's Recipe Redux - so I'll have to be on top of that for July!

Now I look at the calendar and feel the need to reflect back on a few things that I have learned (or been reminded of) over the last 30 or so days.

1. My minimalist efforts helped with moving
I don't think many (or any) people enjoy the actual act of moving, they just want to reach the destination. With packing and unpacking, it did feel better knowing I had thinned our stuff in the last year or so, but it still felt like we had a lot (more work to be done). It's just a reminder that minimalism is a lifestyle, so I can continue to go through our house and thin things out so that I can spend more time enjoying life, rather than taking care of, cleaning, and organizing our stuff.

2. I don't want to be someone that "does it all"
This feels like a recent revelation. My husband would easily say that I try to do too much, analyze things to deeply, or get caught up in comparisons at times (another reason for me to unplug and get off social media more often). I think I always planned to be the type of mom that people would say, "how does she do it all?" until I recently realized that I'd rather be someone that people say "wow, she has a lot of free time" or "she's so happy" - not that I need people to comment at all, but it's taken me about 30 years to realize that I don't need to do what everyone else does, I don't have anyone's standards that I need to meet, and getting things done isn't what life is all about (although I thrive off a sense of accomplishment). This is probably obvious to a lot of people, but I think (I know) I'm too hard on myself because I expect too much at times. This revelation helps me to enjoy moments with my family or reading a "just because" type of book for enjoyment.
 
3. I enjoy unplugging
I recently shared a post reminding us to enjoy the weekend - not just photograph it, but live it. Last night I saw a commercial form Dixie - I like the underlying message to "Be More Here" and reduce distractions for family meals, etc. by going "Dark for Dinner". We know there are many reasons to eat together and be mindful in those moments. I sometimes feel like we're missing out on life by surrounding ourselves with screens. I will continue to aim for moderation with my use of media and electronics, as there is so much more I can do with my time.

4. I'm getting better at enjoying the little things
There are many components or dimensions to health and wellness - often people mention:

• physical
• emotional
• social
• intellectual
• environmental
• spiritual
• occupational
• etc.

Where we now live is almost like a new lifestyle. We have nature to look at (rather than a television) and I'm unplugging more, allowing myself more time for my hobbies/passions etc. which is all very important for overall health and stress reducation. We often think about eating well and exercise, but it's also important to find time for family and "me time". I hope my months ahead don't feel busy, but feel happy (and for personal contentment - productive in some way!)

5. I definitely value experiences over things
This relates to points above. I'm happy to have less things in my house and be able to spend more time enjoying the house and yard. We have some work to do, but a minimalistic focus will help us choose wisely and prevent us from filling our house with needless things. This should also help us save money for more trips, as we enjoy traveling and our daughter is pretty good at it so far.

6. Blogging helps me continue to learn about myself
I tend to post more about moderation, mindfulness, and minimalism or personal development and reflection with a bit of nutrition information here or there and a few recipes. I have high hopes/goals and ideas for the blog, but I still haven't nailed anything down yet. I know my lack of career goals at this point makes me feel like I'm wandering aimlessly at times, but I'm also still adapting to the new role as mom - a role I always wanted to play (you could say it's been my dream job). As much as I always wanted to be a mom and am grateful for the opportunity, I am still trying to figure out the balance of being mom, me, wife, and an entrepreneur.

How was your month?

Enjoy what's left of June!

Steph Langdon, RD
www.nutrishus.com

Lime Coconut Granola {Recipe ReDux}

With my recent post about health guidelines, I was also reflecting on how I'm a rule follower and a recipe user for the most part - which is one reason I joined the monthly Recipe ReDux challenge in the first place - to challenge myself in the kitchen. This month's challenge was: DIY Kitchen Essentials - What favorite kitchen staples do you now make from scratch – but in the past you purchased? Show us your best DIY recipe for keeping cupboards, fridge or freezer stocked with healthy basics. Think homemade frozen waffles, salad dressing, broth or other kitchen essentials.

I had quite a few ideas for this one - pancakes (I love pumpkin ones and will freeze a big batch), muffins (which I enjoy baking, but didn't really purchase in the past anyway), soup (we make a wide variety versus buying), chili (but my husband often makes it and it's never the same), pasta sauce (although we still buy it at times), so I landed on granola as it is a staple in our house these days. The most recent recipe I tried involved lentils, but I was inspired to use lime when I received my Food & Nutrition magazine in the mail and thus we have Lime Coconut Granola.

We make parfaits with fruit and yogurt as a quick, on the go breakfast or I sprinkle it on a smoothie for a smoothie bowl. It keeps well and is a staple that can easily be changed with just a few different ingredients which is also helpful for using up things that you have on hand.

Serves 4-6
Ingredients
1/2 cup large flake rolled oats
1/4 cup shredded coconut
1/2 cup nuts/seeds of choice (I used pumpkin seeds/pepitas, pecans, and walnuts), roughly chopped
2 Tbsp hemp hearts
2 Tbsp wheat germ
zest of a lime (~ 1 Tbsp)
1 tsp lime juice
1 1/2 Tbsp honey
2 tsp canola oil
1/4 cup raisins

Directions
1. Heat oven to 350F.
2. Line a pan with parchment paper.
3. Place coconut, nuts/seeds in a pan and lightly toast over medium low heat. Set aside.

4. Combine oats, coconut, hemp heart, and wheat germ in a bowl. Add toasted items and stir to combine.

5. Add zest, juice, honey, and oil, combine well.

6. Spread evenly on pan and bake for 15-20 minutes.

7. Sprinkle with raisins and cool.

Check out other recipes below and let me know the staple you now make from scratch in your home.

Cheers,

Steph Langdon, RD

www.nutrishus.com

   

    An InLinkz Link-up

   

What's Guiding You?

As stated previously, maternity leave and the transition to spending more time as a mom means that I have lots of blog post ideas, yet don't get around to writing often. I can't complain though, I am really enjoying my time away from technology and screens to watch my little one grow! I do spend time on social media for work (and pleasure) so it's a bit of an internal struggle for me and I continue to work on not comparing myself to the assumptions I have of others based on their social media presence. I am in my 30s and still trying to figure out my priorities and how to live my best life.

I love quotes and find solace and inspiration in them. A few that have hit home for me recently are below:

(*see more on my Pinterest board)

With hiah chat I hope to provide insight to encourage you along your wellness journey. I find that it's great to know how others can succeed and the challenges they face. In the Craving Change program that I facilitate there are lots of examples called "you are not alone" and it's a great way to gain some perspective. I am a busy-body and have a hard time relaxing, yet I look at others online at times and feel that I'm not doing enough - I'm not working out enough or eating healthily enough, etc. but I have a great husband that helps to ground me and remind me of what is important - thus my continued journey to find balance so that I can enjoy lazy evenings with him and cuddles with my daughter without guilt (this may be a lifelong struggle for me!).

I plan to write my guiding principles or personal manifesto as I figure it out as well as writing about the pieces that make up health. I also hope to start some discussion around eating principles as sometimes we have developed rules that may be sabotaging our efforts and other times they may help keep us on track. I'm not one for diets, as the term diet to me just means a way of eating. I don't feel the need to associate with a specific way of eating (be that vegetarian, vegan, gluten-free, etc.) and am fortunate enough to not have allergies, intolerances, or medical reasons that I have to - the world of food is open and available to me and I explore it fully. I hope my blog continue to evolve as I do, and as I learn from others and from science.

Do you have 'rules' that you follow on your path to health and wellness?

Feel free to comment below...
Happy Sunday and have a great week!

Steph Langdon, RD
www.nutrishus.com

hiah chat - Michyla Kielo

Bio of Michyla Kielo: I am a Registered Massage Therapist, and teach infant massage classes to new parents.  I am also a farm wife and full time Mom to Alyssa (7), Evan (5) and Riley (5). My husband Brett and I operate a grain and beef farm which is still growing and keeps us very busy! I also run 10K’s and half marathons, ride horses and barrel race.

Blog: www.runmommyrun3.wordpress.com

Twitter: @RunMommyRun3

Website: www.kielomassagetherapy.com

1. What does healthy mean to you?

To me, healthy means balance. Eating well, being active, and making time to do the things that make you happy are all important to me. I think it’s very easy for moms especially to put themselves last, but we need to have something in our lives for ourselves too. 

2. Do you feel you live a healthy life? How? (Or what would you change?)

I do feel I live a healthy life. We try to eat healthy, though there are days when I admit that doesn’t happen! One of the great things about being on a farm is that our children can play outside and ride their bikes all day, and it makes me happy to see them enjoy being active. 

3. What is a healthy meal you often eat?

I love stir fry. If some vegetables get forgotten in the back of the fridge it’s a great way to use them up. My kids aren’t fans though, so I save them some raw veggies and take their chicken out of the mix before I put the sauce on. We eat a lot of apples and bananas for snacks and have a large garden in the summer which is very helpful when I’m cooking for 9-10 people during harvest time on the farm!

4. How do you stay healthy when life gets hectic?

I pack my kids’ school lunches the night before so I’m not as rushed in the mornings. When we go to the city for errands and groceries I pack snacks and water bottles for everyone, and often pack lunches as well. I’d rather take a half hour break for them to eat a picnic and run around a park than go to a drive thru. When we travel to horse events we always pack our own food as well, so the kids know they can just go get snacks out of the cooler instead of asking for money to buy the unhealthy concession options.

5. What is one of your challenges or struggles when it comes to leading a healthy life?

We live 45 minutes away from the nearest grocery store, so I only go to the city and get groceries once per week. With five people in the house I find it challenging to be able to get enough fresh produce to last a week. This results in me buying larger quantities, but then we struggle to eat it before it goes bad! Either way, it just doesn’t seem to last a week and by days six and seven I’m  struggling to find healthy options for school lunches and snacks.  I’m also bad for not getting enough sleep!

6. Are you currently working towards a goal?

My current goal is to run a personal best time at the Saskatchewan Marathon on May 31 in Saskatoon. My current PB is 1:56:26, set at this race in 2013. I am confident I will be able to take a couple minutes off. 

7. What motivates you to be healthy?

I’ve always been active, but only in the past eight years or so have I worried much about eating healthy. I feel much better now and have more energy than I did in my twenties. Seeing  my kids making healthy food choices is a good motivator too.

8. What is a treat or indulgence that you enjoy?

Cookies.  I love cookies. And wine! 

9. Any inspiring words or comments that you’d like to share with our readers?

I stuck a sign on my treadmill this winter that says “just when you are about to give up is when a breakthrough is about to happen.” This got me through a lot of boring runs this winter when it was too cold or dark to go outside.

Good luck on the 31st Michyla!