Archives for posts with tag: health

Yesterday at volleyball someone on the opposing team missed a pass and blamed it on being 38. She said when she got to 40 it would be all over.  One of the women on my team happens to be 50, so as you can imagine remarks began coming in from all over the place all in good fun.  The 38 year old said that she really thought it was great that we were all out there still playing, and hoped we all would still be out there together when we are old and gray. This got me thinking even more since it was a subject that already has been on my mind.  What’s my end game?

When you think about your ultimate goal it changes your perspective.  I have been playing on this particular volleyball league for 18 years already! I started it after my college career ended and have been playing ever since. I want to be one of those old, gray haired ladies out on the court!

In physical therapy (almost a year ago) I saw tons of people  that had lost mobility in some way or another.  Some were the result of accidents or other issues,  but most of them just could not function the way they wanted to.  I saw two main things:  loss of strength and flexibility.  Sure this is common knowledge, health “officials”  tell you that this will happen so you need to do X,Y, and Z in order to combat ageing, but I saw it in a very real situation.  I can also see it in my parents. When you see people struggling to do every day tasks it brings home the message.

Prior to this volleyball game it was something I had been thinking about for a while; I might need to change up my training.  Extreme workouts are not for me anymore.  I saw very small, isolated movements that produced strength enough to change function. If I want to be on the court or running a race when I am much, much older I need to train for that.  Exercise for me was mostly about calorie burning in the past.  Now I try to think of it in terms of sustainability.

I am not lying down. I still run, do organized sports, yoga, and strength train, but I do them in a way to help my body with strength and endurance and not wear it out.  In my 20’s I never stretched. Now I devote part of my workout time for it.  It is so, so important.  Things change as you get older.  I wish I could go back and talk to my younger self, but she probably would not have listened anyway.

So what’s your end game?

  • quart of milk
  • yogurt cultures

With these two ingredients you can make your own yogurt!

I made a double batch of yogurt yesterday. Here is how I did it:

I brought up two quarts of milk to 180-185 degrees F (In the picture it’s not quite there but you want to be careful not to go too high so be cautious at this point.).

If you like your yogurt thicker like I do you can add 1/4 cup of powdered milk per quart and or 1 TBS of liquid fruit pectin per quart. I added both of these this time.

Now you just have to wait until it reaches about 10-115 degrees F. Then you can add your culture.

I used a powdered one that I purchased from a cheese making supply place. You could also use two TBS of already prepared yogurt per quart of milk. Store bought brands may not be as strong to culture from. Once you get started making your own yogurt you can put some aside for this purpose.

I added the milk and the cultures to a small bucket that comes with my yogotherm.

You put the lid on the bucket and place it into the yogotherm. The yogotherm is just a giant insulated styrofoam container which will keep the temp up for the cultures to grow.

You put the lid on the yogatherm and let it sit overnight. Sorry for the blurry above. It’s hard to photograph and place a heavy bucket into the other container. 🙂

In the morning you pull out the bucket of now yogurt and refrigerate until chilled.

Now you have yogurt!

My yogurt is in the chilling phase now. It really is simple to do. Here’s a recap:

  1. Bring milk and optional ingredients (powdered milk, liquid fruit pectin) up to 180-185 degrees F.
  2. Let mixture cool to 110-115 degrees F
  3. Put in yogotherm bucked and add culture (powdered or from another source).
  4. Let sit overnight.
  5. Refrigerate to chill.

That’s it you are done!

I normally like to include some color in my posts so here is a random picture with lot’s of color.

It’s my first attempt at abstract art painting. I did it on canvas in acrylic paint and hung it in the laundry room. I am actually pleased with how it came out. Not bad for a first attempt!

I got the idea from a how to website on abstract paining.

I felt the inclination to paint. Odd. I have never done it before. Where the idea came from to paint is odd itself. More to come on that. Painting was fun, and I plan to do more of it, trying different styles.

I am going to wait for my yogurt to chill. Not sure what else the day will bring.

I hope you have a great day!

It’s small and not packed full of veggie plants but I have the essentials.  I even used some cilantro just today!  I am making Thai style grilled shrimp and used it in the marinade.

I am super excited that it is the end of June (mostly) and I still have managed to keep it weed free!  Weeds usually take over and look like this:

So far, so good!  🙂

Enjoy your evening!

I had a departure from my normal oatmeal this morning.  My family was hungry for breakfast and since I am the only one that eats oatmeal I was out voted 2 to 1 on that this morning.

I like my oatmeal because I feel like I am getting all that I need to start the morning:  fruit, oat grains, flax seeds, protein from the almond milk and it’s just plain yummy.

So this morning I decided to make a normal egg and toast meal a bit more nutritious.  Veggies added to the eggs made me feel like it was making up for my lack of fruit this morning.  The multi-grain bread was filled with millet, flax seeds, and bulger (Not pictured I added some Michigan cherry jam to the toast which made it like cherry pie!).  Pretty close to my oats. 🙂  I also made some silly looking turkey bacon.  🙂

It was a good compromise I think.

Today will be a low-key day.  Maybe just a small walk this evening with the dogs.  My knee/leg feels pretty awesome for what I did to it yesterday. I’ll talk to you soon!

Have a great Sunday.  🙂

Today I had a late afternoon party that involved food to go to.  I wanted a lighter lunch That involved white beans and this fit my plans perfectly!  I made a white bean salad and a white bean hummus.

For the salad:

In a medium-sized mixing bowl I added:

  • 1/2 can of chunk light tuna
  • 1 diced bell pepper
  • 1/4 cup diced red onion
  • 1/8 cup diced green olive with pimento
  • Juice from 1/2 a lemon
  • 1 TBSP olive oil
  • S&P to taste

I put it all on top of a bed of chopped romaine and added a bit of diced avocado on top.  On the side I put some of my white bean hummus (top right of photo) and pita chips.

For the Hummus:

  • 1 can of white beans rinsed and drained
  • 1/4 cup of olive oil
  • 1/4 cup of tahini
  • juice of 1 lemon
  • 1/4 tsp paprika
  • 1 clove of garlic

Whirl it up in a blender/mixer!  You may need to add some lemon juice or water (I use the latter) to get it to a consistency that you like.

This meal really hit the spot!  I am looking forward to a left over lunch tomorrow.  🙂

I am going to clean up a bit around the house and relax for the evening.  Probably ice my knee too.  It feels pretty good but I did quite a bit today (a lengthy walk  and bike ride, not to mention gardening too! ) I need to slow down a bit tomorrow.  This happens when it feels good I do too much  and I am hurt again.  Not this time.  🙂

Take it easy and I hope you enjoy the rest of your evening too!

Talk soon.  🙂

Happy Friday!

Today I am playing catch-up on the inside of my house.  While my outside gardens are looking great, the inside needed a bit of attention.

I started out the day with some oatmeal:

I promise there is oatmeal somewhere in there!

Then I did my circuit workout which I do MWF.  Today was a Tabata style (four min each move, 10 moves, 20 sec on, 10 sec rest.  It felt great doing a few leg moves (medicine ball wall squats, skater lunges, dumbell plank rows).  I hope to get a few more in next week.  I am so happy my leg/knee is getting better.  It will be week 8 next week!

I did not think I would make it without running or doing knee bending exercises.  I do plan on switching it up on Thursdays for Yoga instead of cardio.  I did that this week and it felt great.

Lunch was a giant tuna sandwich.  It’s got to be one of my favorites now.

Here is what I did:

  • 1/2 a smashed up avocado
  • 1 can of chunk light tuna (minus a serving for the cat)
  • 1/4 cup chopped red onions
  • 1 stalk of celery diced
  • S&P to taste
  • multi-grain bread

It came out great!  I have used mashed avocado in egg salad but never tuna.  I will do this again!

It’s one of those days again when it was 3:00pm and I was ready for dinner but I have plans tonight.  So I made a green smoothie to keep me going until then.  I got out a cup to put it in and I found that my daughter put this little guy on top.

She is always rummaging through my cupboards and drawers seeing what fits together.

I thought he was cute so I left him.  I am just wondering where the other parts of his body went?

I hope you had a great Friday

Have a good night too!

Talk soon.  🙂

When you work on your garden, you get hot!  I had one of these to cool me down.

Into the vitamix:

  • 1 -2 lemons peeled (I had a couple of small halves left over and I added another whole one) and cut up a bit
  • 2 cups filtered water
  • 2 cups of ice
  • Liquid stevia to taste (I used about 15 drops)
  • Mint as a garnish.
It was so icy and refreshing!  Full of lemon flavor.  It’s my new favorite drink!

Today I spent a good part of the day working on my vegetable garden.  With all the time I spent on it, I ended up back to square one.

I am going to do things a bit differently this year.  I want it to be more decorative with a mix of veggies, herbs, and flowers.  Normally I just plot out the veggies in rows and don’t do the best at weeding.  It ends up ugly, but I get some good produce out of it.  “This is the year of the garden!”  Which is what I say every year.  🙂

This is left over from last year:

I liked the walkway and tried to do my new idea using the existing ones, but I only had a few stones left (see on the left). I tried to match up with what I had but it did not work out.  We went to three stone places and it just did not work out.

I ended up getting some new decorative walkway stones that I will use to divide the garden into four sections that I can easily get access to for weeding and tending to the plants.

I used to do a big garden out in the back yard but it’s hard to take care of. This plot I am using is dead space next to the deck and a nice view from the side of it so I’ll see what I can do with it.

Deck view:

I am excited and I feel good about my garden this time.  I bought some topsoil (a yard in the old trailer) to amend my sandy, sandy soil.

I got the old walkway out and tomorrow I will get started on shoveling all the topsoil into the area and mixing it together.  I hope I get it done in time to make it to the farmers market for some plants.  If not i’ll have to wait for Thursday.

It’s time to clean up for the night.  I did a circuit workout this morning (slowly adding in more leg work, it’s been 7 weeks of my IT rehab), lot’s of weeding, tilling,  mowing the lawn, and I am ready for some relaxing!

I hope you all have a great night!