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Suzanne’s Blog


What's the Best Exercise? The Kind You'll Actually Do.

I find it’s a pleasure to take long walks at the end of the day in the fall, breathing the crisp, cool air, and letting go of the day as I stroll along the lake near my house.  

It’s a great time to pause, take in the changes in the foliage, and appreciate all the beauty around me.

These days, that’s the exercise I LOVE, and because of that, I’m more likely to fit it into my busy day.  

It doesn’t matter how beneficial an exercise is, if you don’t enjoy it, you won’t do it over the long haul. 

We all “know” how important regular exercise is for our minds and body, but here are some reminders about how exercise benefits us from the CDC:  

  • Control Your Weight.
  • Reduce Your Risk of Cardiovascular Disease.
  • Reduce your risk of Type 2 Diabetes and Metabolic Syndrome.
  • Reduce Your Risk of Some Cancers.
  • Strengthen Your Bones and Muscles.
  • Improve Your Mental Health and Mood.
  • Increase your chances of living longer

Most often, we have an “execution” problem with exercise: work, family, REALLY important things get in the way.  For many of us, fitting in any exercise feels like too big of a stretch.  The CDC say 80% of Americans don’t get the reccommended amount of physical exercise. 

What’s the best exercise for you?  Studies show it’s the one you’ll actually DO.  That means something you enjoy enough to fit into your day. 

Today start SMALL; you don’t need an hour, or even 30 minutes, to get the benefits of regular exercise: a 5 or 10 minute walk, or a simple strech break at your desk will do.  Make it as enjoyable as possible, breathe deeply, and take your time.  Small amounts of exercise, like this, done regularly, can begin to create big shifts over your lifetime.


Seasonal Baking: Quinoa Apple Cake

This cake, from Homemade Winter by Yvette Van Boven, is a fall and winter favorite at our house, and makes a great, fast, hearty breakfast.  It’s substantial, the whole grain support of quinoa on a cold morning feels good.  It never lasts too long around our house.    

Quinoa is known as a “modern superfood” and is high in protein, as well as being a complex carbohydrate with low glycemic index

Remember to soak quinoa overnight, or for a few hours before cooking.  

Preheat the Oven to 350 degrees F (175 degrees C)

Boil 1 Cup (175g) Quinoa in water for 10 min. until tender and drain throughly.

Mix Quinoa with:

1 cup self rising flour

2 apples in chunks

3/4 cup packed brown sugar

3/4 cup (125g) raisins

7 tablespoons (100g) melted butter

1 tsp. EACH of cinnamon, ground ginger, freshly grated nutmeg, and a pinch of salt

Pour the mixture into a greased loaf pan (you can line the bottom with parchment paper—Yvette does.)

Bake for about 50 min. and check—if it seems too gooey when inserting a knife, bake longer.  I usually end up having this in for 75min.


The 2 Best Tips for Deep Refreshing Sleep



Deeply refreshing sleep is one of the most helpful and enjoyable things we can do for our health.  Think of how GREAT you feel after a night of deep sleep:  
—Ready to face the day

Recently, the New York Times reported that the N.F.L. is not only tracking the weight and the muscle mass of it’s players, it’s tracking their sleep.  Sleep may even have helped the Seattle Seahawks win the SuperBowl!  

“I’ve always had a belief that sleep is one of the main ways your body recovers,” said Sam Ramsden, the Seahawks’ director of player health and performance. “Some of the best players on the team are the best sleepers.”

Without good quality sleep we are more likely to gain weight, and to suffer from chronic diseases like diabetes, hypertension, depression, even cancer.  

Without sleep we aren’t as efficient or clear thinking, our health suffers, and we are more prone to accidents.   Life just isn’t fun without sleep—we’re not as happy or productive.  

Try these 2 easy steps that begin to help you sleep a whole lot better:  


1) Make a Plan.  Relaxing Evenings that lead to deep sleep don’t just happen in our 21st Century World. 
Decide on a low-tech way you’d love to chill out after dinner. Here are some ideas, choose one or two: take a hot bath, give yourself a foot message with essential oils, read a novel, relax with some restorative yoga, or cuddle with your sweetie.

2) Start early, to have the lights out by 10pm, start winding down at 8:30pm, to be asleep by 11pm, start relaxing at 9:30.  View this daily “down-time” in the evening as a delicious and enjoyable way to leave the activity of the day behind.  
Try low-tech relaxation one or two nights a week, to begin with. You might find, that over time, you are sleeping more deeply on these nights, and feel much more refreshed in the morning.  You may eventually decide to add more relaxing evenings in to your week.

Treating yourself to better sleep a few times a week helps you and your health, but it also benefits all those around you: your family, and your co-workers.  Plus, you’ll be looking rested and well, and that makes the world a more beautiful place. 



Easy, Delicious, Seasonal Food: My Favorite Fall Cooking Tip!

Delicious, healthy food should be easy and simple to prepare, so we can enjoy it at our table.  Fall brings us an abundance of squash, a vegetable that’s so delicious, versatile, and with so many health benefits, you’ll want to include it often at meals.  

My Favorite Fall Cooking Tip: Don’t Struggle with Cutting Squash Open, Just Bake Them Whole.

Set oven to 350 degrees. Put squash into the oven whole.  For small squash an hour should be fine, for larger ones, an hour and a half might be needed.  When they are done, just cut in half, scoop out the seeds, and serve with butter, salt and pepper.

 PS: Why is squash so good for you?  Some varieties contain a truly impressive amount of vitamin A, 475%, maybe more than any other vegetable.  Vitamin A helps our vision, skin, and creates healthy mucous membranes.  

A cup of squash gives you 42% of your daily vitamin C.  You’ll also find potassium and manganese, amounts of vitamins E, B, B6 (pyridoxine), thiamin, niacin, folate, calcium and magnesium, riboflavin, niacin, thiamin, and pantothenic acid.

PS Many thanks to Ayurvedic Expert Anne Dellenbaugh, for this tip.


Tame Anxiety This Fall: 3 Easy, Soothing Tips for More Peace Now.

It’s common to experience more anxiety in the Fall.  

But this year, with the election looming, and life moving at a faster pace than ever, I’ve noticed an marked increase in the level of anxiety in most people.

Anxiety can arise in the forms of: nervousness, restless minds, insomnia, fear of the future, and even panic.  This state of mind limits our clear thinking, and affects our health in an adverse way.  Let’s reduce or avoid it all together.  

You can choose to take steps that begin to address anxiety, and create a sense of groundedness, strength, peace, and ease. 

1) Simple daily rituals are powerful; create regularity in your schedule:  Wake, eat, and go to bed at the same time for a few days. This regularity will begin to lessen anxiety.

2) Enjoy an easy rhythmic exercise, like walking outdoors, or a breath-based yoga practice. Getting back into rhythm and back to the earth is profoundly grounding.  Do this at the same time everyday to clear your mind.

3) Drink warm water between meals.  Staying hydrated will make a big difference to your state of mind. Try lemon in your water, or some fresh mint.

Taking good care of yourself, in these simple ways, is profoundly soothing.  Try one, or more of these tips for the next few days and see how you feel!

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