Another turning point, a fork stuck in the road. …

As another year is coming to a close; it is a time of reflection. It is a time that the yearly accomplishments become logged for family and friends in the annual holiday letter. After over 10 years of writing holiday letters, a few years ago I chose not to write them any more.

When I was younger, I had the internal list of things to do - get a good job, get married, have kids, create a home, etc. As I have gotten older the accomplishment list of “things” has not become as important to me. I care more now about the types of relationship and the experiences that I have and share in life – truly the everyday little things matter.

I recently read a study in Scientific American which looked at holiday letters and of the 1,200 letters reviewed only 5% really talked about how they felt about the events in their life. The study went on to say that how we feel and learn from important events in our life’s help us live life to the fullest. Green Day, Good Riddance, has been playing in my head lately – it is a song about life’s changes and lessons it brings and creating a wonderful life experience. The lyrics go like this:

“Another turning point, a fork stuck in the road. Time grabs you by the wrist, directs you were to go. So make the best of this test and don't ask why. It is not a question, but a lesson learned in time. It something unpredictable, but in the end its right. I hope you had the time of your life.”

To create the best life; I wanted to share some of my “lessons learned in time”.

1. Start today. Whatever it is start today. Don’t wait for the right day, the beginning of the year, start now. There never is the perfect time; “… so make the best of this test…” Have faith in yourself and commit to what is important to you. Use your internal voice to say good things to yourself and don’t be bothered so much by what others think.

2. Value yourself. Each of us are special in our own way and when you put everyone first and your needs second or way last, you telling yourself and everyone that you do not value yourself. This can be followed with them not valuing you as well. “Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it.” (M. Scott Peck, The Road Less Traveled)

3. Let go of the past. As the Green Day song goes, “… It something unpredictable, but in the end its right...” Those experiences were the one’s you probably were meant to have in your life. Take those lessons learned with you; anything else that is not helpful to moving forward in your life; throw out and say “good riddance”.

4. Be the master of your own life. Go beyond just floating through life; bouncing off of obstacle after obstacle. Dr. Robert Anthony states that “When you blame others, you give up your power to change. ” Take accountability for your actions, choices and even mistakes.

5. Ask for what you need. Deepak Chopra teaches that, “emotional wellbeing flows from the ability to clearly communicate what you want in life.” This sounds easy but it can be hard especially if your do not value yourself. To assume that people know what you want or to hint around or worse yet – set an expectation that they will “know if they really care about you” is not fair to them. You must start with becoming clear on what you need - truly need - first.

6. Put time into good/healthy relationships. Spending time with people who love life, who value your uniqueness and who actively want to spend time with you add value to your life. These are family or friends who you can share life’s struggles and find support. Try to avoid or limit people or events that as Tom Robbins would say, “tear holes in your aura." An important note here is to be responsible for your own happiness and to not look to others to provide you with happiness. It is equally important to give support to the people you care about in your life; tell them often how much you appreciate/love them.

7. Enjoy the small moments. Look for joy or humor in everything. Those little things all connected together create the fabric of our lives – it is the little things that make the whole. Everyday is made up of them.

So what are your “lessons learned in time”?

I WISH YOU BANANAS!

I grew up with the blue stickered bananas on the kitchen counter. One of the first recipes from my mom (still have the original copy) was for her banana bread. Bananas are iconic. Besides part of our diet they have been part of our culture. Slipping on a banana peel has been a comedy standard after first being seen in the 1917 movie The Flirt. The banana was painted by Andy Warhol and used by the Velvet Undergrounds for their 1967 album cover. Banana was used to describe a funky chopper style bicycle known for its banana seat. Bananas are featured in kids’ books and games as Curious George and Donkey Kong eternally seek to gather as many bananas as possible. And of course it is the key ingredient in an ice cream dish. Bananas have been around a long time.

Bananas a believed to originated in Malaysia and are cited in Buddhist texts in 600 BC. Alexander the Great was credited for bringing the banana from India to the western nations. In 1876 bananas were introduced to American families as an exotic dessert. Even though there are few cultivated for commercial purpose, there are about 1,200 banana varieties – blue, black, maroon, yellow. Though bananas are often shown as growing on trees, the banana “tree” is actually an herb. The banana is the fruit the world’s largest herb. Bananas are high in fiber and potassium. Because of their impressive potassium content, bananas are have been recommended by doctors to help boast potassium. One large banana, about 9 inches in length, packs 602 mg of potassium and only carries 140 calories. On average a person eats about 33 pounds of bananas a year – however the mango is the most common fruit worldwide (eaten three times more than bananas and ten times more than the apple).

Cooking with Banana

There are so many different ways to cook banana’s besides banana bread. This website provides 100 different banana recipes. They include recipes for such things as:

• Grilled Banana Boats (in the banana skin);
• Chuoi Chien Vietnamese Fried Banana;
• Vazhakka Theran( Raw Banana Sautéed in Coconut);
• Beef Pochero with Eggplant Sauce and Cavendish Bananas; and
• Banana Nut Martini.

Banana Protection Equipment

There also are things that you can buy to help you keep your bananas safe or to cut them evenly for your salads. There is the hanging banana holder which keeps them from being bruised on the counter. To provide for safe travels there also is the Bananas Saver or the Banana Bunker. This helps prevent your banana from being bruised in a backpack or lunch bag. It is a hard yellow, banana shaped hard case to hold one banana. There also is the Banana Slicer which helps to ensure that your bananas are sliced at the same size making for beautiful salads. Yes, I do actually own one.

That’s Bananas!

• Carved bananas sculptures
• Tattooed banana skins
• Banana Car
• International Banana Club Museum – You can become a member too.

I will leave you with this great video clip from Despicable Me. My mom sent this to me with a note saying, “I wish you bananas”. I too, wish you bananas.

On July 27^th it is National Banana Lover’s Day - Hold you banana high!

  

Recalculating; the Importance of Reflection

Life changes are evitable. As a child I moved every 2-4 years and typically the move meant big cultural changes – I moved from London England to Guam when I was 16 – that was an adjustment. Whenever, I was faced with a life change or something that challenges me greatly; I need adjustment time. I now call this “recalculating” time.

Like a GPS which says "recalculating" after you missed a turn, nicely redirecting you to a place to turn around or a new route based on your current position it also can mean "you screwed up, try it again." Although sometimes my recalculating time may be based on just that – I missed an important turn and need to circle around; they are also a time for me to get my bearings and plan a new route ahead. These times allow me to appreciate where I came from; review what I may want to change and make plans for the future destination. For me moving forward learning/growing has been important so, I don’t always enjoy these moments of “recalculating” as they feel like the in-between limbo land however, I have learned to value them as important life transitions.

Reflection plays an important part in our lives. It is said that we do not learn from experience…we learn from reflecting on experience.” (John Dewey, one of the theoretical leaders on learning). Thought is that true learning comes from a sequence of experiences, reflections, abstractions, and active testing. Jennifer Moon author of Reflection in Learning and Professional Development states that reflection is a form of mental processing (like a form of thinking) that is used to fulfill a purpose or to achieve some anticipated outcome. It is applied to relatively complicated or unstructured ideas for which there is not an obvious solution and is largely based on the further processing of knowledge and understanding and possibly emotions that we already possess. Refection is also a search for connection. James Zull author of the The Art of Changing the Brain: Enriching the Practice of Teaching by Exploring the Biology of Learning writes that, “Even if we experience something that has happened to us before, it is hard to make meaning of it unless it engages our emotions.”

My recalculating time helps me to raise my awareness of myself as learners and to see that how I can direct and change. I appreciate being around others who spent time in reflection and are willing to discuss it as it helps me reflect more and grow. Fall or the end of the calendar year always seem to be a natural time to spend reflecting; a time of transition as the leaves turn; school starts and we start to move to the shorter darker days of winter. So, if you find yourself feeling in a place of limbo; that awkward in-between feeling; know that its an important part of learning and growing. It also means your soon be moving ahead. For me, it will be moving ahead to my next adventure; I’m sure.

I leave you with Allstate insurance GPS ad spoof video.

Waiting to Exhale: Nature’s Gift

Glacier National Park, Montana 2015

Waiting to exhale? You know what I am talking about. Many of us hold it in all day or some for multiple days. It is that exhale after dealing with a difficult decision, when reaching home after a long hard day, or when your arms around someone you love. That is the same feeling I feel when I am out in the middle of nature. This exhale that I am talking about doesn’t happen right away when I get out of the car, even though my nose may be filled with the great smells of the Evergreen trees or the fishy beach. It comes a little later, when I have gotten far enough away from the city and when the sounds of nature have take over. Only then that exhale I have been waiting for comes - the exhale of letting go and feeling like I’ve somehow returned home after a long journey.

Over the past few weeks, I’ve been talking with several of my friends about this feeling, this exhale. Many of them have said they never thought of it this way. But all of them said they feel “good” after being out in nature. Actually, several studies have shown psychological benefits to natures’ experience. These benefits include reduction of stress, improved sense of well-being, increased surgery recovery; prevent shortsightedness, and even increasing children’s cognitive development. (Psychological Benefits of Nature Experiences: Research and Theory. www.johnvdavis.com/ep/benefits.htm; http://www.cnn.com/2011/HEALTH/06/01/myopia.causes/). These might have been one of the reasons my parents were big on camping and spending time with nature when I was a kid or maybe it just made them too, feel “good”.

Now, as an adult, I don’t get out as much as I would like to however, one of my most favorite times of the year for hiking and camping is September. September is on the cusp of summer and fall when leaves are begin to change from green to beautiful colors of yellow, red and orange. It has cooled down so early evening campfires and snuggling under blankets drinking warm cocoa make for a great evening. The summer crowds are gone and after Labor Day, many campsites reduce their fees making camping less expensive and I’ve even camped for free.

The only hard part about hiking and camping in the Pacific Northwest, is deciding where to go. There are so many incredible places - mountains, waterfalls, rivers, valleys, dessert, dunes, beaches, caves, wildlife, and forests. Where ever you decide to go this September, just make sure it is long and far enough away to get that relaxing “exhale” and to give yourself nature’s gift.

"Climb the mountains and get their good tidings. Nature's peace will flow into you as sunshine flows into trees. 

The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.”

- John Muir, the founder of the Sierra Club

Bicycle Bicycle; I want to ride my bicycle…. (Update schedule...)

I love this Queen song and often start signing it when I am feeling like I need to go for a bicycle ride. May is National Bike Month. During this month Bike to Work Week, Bike to Work Day, and National Bike to School Day are celebrated. The National Bike Challenge, a free program kicks off on May 1 and runs through August 31. The goal of the challenge is to unite 50,000 people to bike 10 million miles.

It is truly amazing to think that National Bike Month has been around for 55 years. It was started in 1956 by the Cycle Trade Association. National Bike Month has been the perfect time for new or returning riders to get back on the saddle and ride their bike to work and school. Bike Month is about promoting safe cycling.

Portland is the only large city to earn The League of American Bicyclists’ platinum status as a bicycle-friendly city. Portland has the highest share of bicycle commuters (6 to 8 percent) of any large U.S. city. Portland has 318 miles of bikeways of which 180 are bike lanes, 59 are neighborhood greenway/bike ways, 79 are car-free paved lanes (e.g., parks) and 1 mile which is considered a cycle track. Portland’s bike positive persona has also been captured in several skits in the show Portlandia.

One of the Portlandia skits featured a move by a bike moving company. Moving by bike can be seen here in Portland, you can get also have you bike valet parked and you can even get soup for lunch delivered by bike to your workplace. Kaiser Permanente recently teamed up with SolarWorld for a bike delivery of solar panels to be used in their new Westside hospital.

There are many bike related activities supported around Portland and the Metro area during National Bike Month and throughout the year. Here are some kids hamming it up to the Queen song Bicycle. Below that is information on local events and where to find bike maps.

Calendar of Bike Events

Also look at: http://bikeportland.org/calendar

Area Bicycle Maps –

Multnomah County Bike Maps –

http://www.portlandonline.com/transportation/index.cfm?a=70221&c=34809

Clackamas County Bike Maps –

http://www.clackamas.us/transportation/bikes/map.htm

Washington County Bike Maps –

http://www.visitwashingtoncountyoregon.com/bikemap/

Clark County Bike Maps –

http://www.cityofvancouver.us/bike.asp?menuid=10466&submenuid=23027&itemid=23511

Marion County Bike Maps –

http://www.cityofsalem.net/Departments/PublicWorks/TransportationServices/tr_planning/BikeMap/Pages/default.aspx

This was originally published for Healthy LivingNW blog (no longer) in 2013.

This year, I hope for more snow!

The past few years have not been the best for snowshoeing in Oregon. I was able to get up last year right after Christmas and at least get my shoes on to go someplace. I'd been having problems with a pinched nerve in my hip so wasn't sure how I'd do with it so, decided to go up by myself on the Trillium trail. The hip did fine, my cardio? Well, it was lacking since I'd sat around a lot thinking I needed to heal.

This year while snowshoeing I found a tree
with oranges hanging from it.
It was a great surprise! 

I could not have asked for a better day. The snow was powdery and so beautiful. It got me all snow inspired. I came back, told my friends we needed to plan a snowshoeing trip and also booked us to do some Cosmic Tubing (well, that's a story for another time).

But the winter was really mild and I did not get to do much snowshoeing. I held out that maybe I would snowshoe in Denali when in Alaska in March. There was no very little snow on the ground there as well. I later learned, if I had gone the other way out of Fairbanks, I would have had plenty of snow to shoe. Oh, well, next time.

Winter Trails Days, January 9, 2016
So, this year, I am hoping for more snow. One way to get out and try snowshoeing is to go to the Winter Trails Day (Saturday, January 9, 2016). Winter Trails is a free one day event where people new to snow sports can try snowshoeing and/or cross country skiing. Simple events and demos are happening on Saturday, January 9, 2016 at many locations around the country and will help you discover the great fitness and social benefits of these easy to learn winter sports. In the past in Oregon, these have been listed on the REI events website. If you are outside of Oregon you can find a site by going to: http://www.wintertrails.org/wintertrails/findasite.aspx

Information on Snowshoeing 

Snowshoeing is considered the fastest growing winter sport in the world. It is a wonderful way to get out in the snow and get to places that you normally would not be able to walk or have access. People also like it because there is not a lot of technical skill or expensive equipment needed. Also it is great for those who like to hike to keep in shape or for those just wanting to get outside during the long winter months. Snowshoeing is also great as a family activity.

Big Basket Shoes?

Snowshoeing has come a long way from wearing what looked like old tennis racks on your feet. Now snowshoes are sleekly designed with either hard plastic and/or aluminum framing and have bindings that are easy to get in and out of. Both the aluminum and hard plastic are designed to support different body weights and not crack in the snow. One of the best ways to learn to snowshoe is to go to an event like Winter Trails Day or rent a pair. I would also suggest taking an intro to snowshoeing class. Even through the sport is not hard to do and is pretty safe; it is still important to know what to wear and how to use your poles.

What to wear?

When going snowshoeing, one of the most common mistakes is to put too much clothing on. We go out thinking….it’s snow…bundle up! While you probably don’t want to go out in any kind of winter conditions in your skivvies, you want to layer your clothes for snowshoeing. Clothes that will keep you dry can be peeled on but also clothes to put back on when you stop to keep your body heat in and protect you against the elements. Everyone has different tolerance to temperatures, if you are someone who gets cold easy, you might need more layers, while others might not.

Layering for winter basics (no cotton):

• Wicking inner base layer
  
  
  • Wicking long underwear Socks – liner socks
  • Liner Gloves, socks
• Middle layer to retain body heat (typically, you want this in your back to put on when you stop)
  
  
  • Fleece pants/jacket, fleece or wool gloves and wool or synthetic socks
    
    
    • Outer shell layer to keep out the wind and snow

• Waterproof shell jacket/pants, waterproof gloves or outer mitt ski/face mask, gaiters, sunglasses
• Waterproof boots (leather hiking boots, backcountry trekking) Something that your foot does not move in – to reduce blister changes

What to pack? - Always Be Prepared; Even for a Little Day Hike

As a former EMT for Search and Rescue out of Lewis & Clark County, Montana, we saw our share of hikers who were just headed out for the day and then got into unexpected trouble. Always have your Ten Essentials.

Ten Essential Systems (Updated)

1. Navigation (map and compass)
2. Sun protection (sunglasses and sunscreen)
3. Insulation (extra clothing)
4. Illumination (headlamp/flashlight)
5. First-aid supplies
6. Fire (waterproof matches/lighter/candles)
7. Repair kit and tools
8. Nutrition (extra food)
9. Hydration (extra water)
10. Emergency shelter

Snowshoers can burn more than 45 percent more calories than walking or running at the same speed so it is also important to remember to take extra food/water to maintain your energy and to prevent yourself from getting too exhausted.

Historical Note: Ten Essentials was first developed in 1930s by The Mountaineers (a Seattle-based organization for climbers and outdoor adventurers) and updated in the 2003 edition of Mountaineering: The Freedom of the Hills. I have an earlier version and it is one of the foundational books for text on climbing and outdoor exploration.

Resources:

• Introduction to snowshoeing free classes can be found at most REI locations.
• First timer’s Guide - http://www.snowshoemag.com/first-timers/
• Ten Essentials video: http://www.rei.com/expertadvice/articles/ten+essentials.html
• Winter Trails Day - http://www.snowlink.com/wintertrailshomepage.aspx
• White River Snowshoe 8k and 4k. All abilities welcome. No experience necessary. http://www.xdogevents.com/whiteriverss.php
• Tubbs Romp to Stomp out Breast Cancer Snowshoe Series. Adventure, Family, Kids, Winter. Location Mt. Bachelor http://www.rei.com/event/32545/session/40608
• Oregon Wild Hikes - http://www.oregonwild.org/about/hikes_events

  As I was headed out to the event, I couldn’t help humming…

Bom-ba-dee-da-Bom-ba-dee-da
Happy Trails to you,
Until we meet again,
Happy trails to you,
Keep smiling on ‘til then
Who cares about the clouds when we're together
Just sing a song an' think bout sunny weather
Happy Trails to you,
Til we meet again

- Van Halen (lyric originally from Dale Evans Rogers)

Serenity Now! Not just surviving the holidays but thriving through them and life

The holidays are coming, the holidays are coming….oh no, they are here. Are you ready? More importantly, are you ready to thrive through this holiday season?

For some the holiday season brings thoughts of joy while to others, it bring thoughts of stress. If only it was as easy as yelling “Serenity Now!” the iconic Frank Constanza (Senfield) to reduce your stress. One good thing that this clip brings me every time I see it is laughter, an important element to reducing one’s stress.

For me, I really enjoy the holidays. I love getting out the traditional items which have been shared with my family for years. It allows me to remember them and appreciate my family’s history. But like many others, I also have a tendency to try to do too much to have the house “just so”. The hidden Martha Stewart comes out and my self-expectations begin to inflate. That is when I have to take a step back and realize I’m “Marta” Stewart (as someone close in my life use to call me – Marta means lady and strong). Strong is what I need to be through the holidays, especially to say “no” to over-demands and to pause, stay in the moment and enjoy it.

Holidays demands and expectations can also highlight or worsen chronic conditions. Do you have a plan in place to protect yourself and your loved ones during this time of the year? Here are some tips which are good for obtaining total health – mind, body and spirit during the holidays.

Mind set

• Attitude. A positive attitude goes a long way to helping your emotional well-being. Try to think about the holidays as a positive, a time to be with friends and family. Spend some time thinking about what it means to you to thrive during the holidays.
• Acceptances and forgiveness. One way to help with your attitude is to practice acceptance and forgiveness – you probably will not be able to change the family member or friend who pushes your buttons (heck, they probably installed those buttons for you) but you can change how you respond. Forgiveness isn’t about accepting their behavior. It is about releasing you from the pain and setting yourself freeing to move from the past into the present. Try refocusing yourself to do something else. Offer to take the kids outside to play a game to remove yourself from the situation. This might help you create the holiday memories you would like to have.
• Gratefulness. Be grateful for the goodness that is already evident in your life. Gratitude has been shown to be related to one’s life satisfaction and well-being. Try giving back in some way. Share your smile with someone, compliment a stranger, give food, money or your time to help out in your community.

Balance

• Put yourself first. Pay attention to your own needs and feelings. If you have a chronic condition, you need to take this time to care for yourself. Develop a plan and don’t try to do it all yourself. Give yourself permission to ask for help when you need it. taking a bath or going for a short walk with something like a walking mediation. Self care is especially important during the Holidays. Do something YOU enjoy or brings YOU relaxation. It's a well known fact you can't care for others unless you care for yourself first.
• Set realistic expectations. Create a budget, and don't spend more than you've planned. Set new the expectations, like that you’re going to laugh, every day. Think about how you might fit in fitness during you this busy time of year as exercising can help to reduce stress. To assess your stress take a stress assessment.
• Be mindful of what you are eating. One of the biggest mistakes is to not eat before an event in the hopes of “saving up” calories. When you show up starved your control is diminished and overeating/drinking happens quite easily. To help try identifying what foods are important to you and your associate with the holidays. Ask yourself, it will not be Thanksgiving without what? Focus on having a little bit of those favorite foods. This way, your time is spent eating what you really enjoy and not everything else trying to avoid them. There are some foods which are actually good for you which are featured during the holidays. Maybe one of your must-haves is on the list.

Most importantly, get support if you need it. Holidays can sometimes trigger depression. They can be especially hard if you are already dealing with the death of a loved one or the breakup of a relationship. Grief is a universal experience. All people grieve sometime during their life, for everyone has losses of some kind which are the primary cause of grief. It is important to realize that grief is not a weakness, nor lack of faith, but a psychological necessity. It's cathartic and therapeutic, and provides important insights for you. Learn about the resources available to you. Talk, email or call your health care provider about services that might be available to support you.

 “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style” 

― Maya Angelou