Aspire, Perspire, Nourish Yourself

photo credit: Aravind Teki

This morning the alarm went off and I drifted back into la-la land. Usually by the 2nd alarm I’m up and getting ready to head to the gym or on my run. Feeling my leg muscles aching, I wondered if a day off from exercise would be good.

As I tossed and turned in bed in a dreamy state thinking about sleeping in, my brain and inner voice considered 3 options:

Sleep till noon…you need the rest. Besides, your usual Friday morning long run will feel great after a rest.
Just get up…go to the gym with the usual gusto to work out the kinks in your muscles and foggy brain.
Take your time…enjoy a slower and more relaxed pace at the gym doing what feels right.

What option do you think I picked? For those who said #3, you’re right!

Sleeping in was not an option since my Catholic upbringing still haunts me. Staying in bed would make me feel so guilty, it would ruin the rest of my day.

Leisurely Gym Day

Usually I run from home to the gym as my warm up. Today, walking was a great way to start slow and appreciate the sights along the way.

This photo of Waikiki Beach (Kalakaua Avenue) is courtesy of TripAdvisor

Walking on Kalakaua Avenue, in a little drizzle, at 5:30 am gave me an appreciation for all the other people out at that time of day. The people I saw don’t really have the choice to sleep in, like the cleaning people starting their early shifts at nearby hotels in Waikiki; the truck drivers who need to deliver produce and other supplies to hotels and stores before the morning crowds; the homeless people awakened by morning traffic and hoping for any kind of breakfast; and the half-asleep tourist pushing his wide-awake infant in a stroller, who have travelled half across the world to visit this beautiful paradise.

New York Times

Yup, this morning’s walk is another reminder of the power of choice-making. Thankful for having the luxury of choice, I arrive at the gym happy to get my muscles moving.

Getting Started at the Gym

Now, what should I do? What does leisurely mean at the gym?

After walking around the gym, I settle for an easy ride on the stationary bike while I watch my favorite Canadian talk show, The Marilyn Denis Show, on my iPad mini. I set the time for 35 minutes and lose myself in the Show.

The ride is a slow and easy pace – an interval workout enough to break a good sweat without taxing my muscles too much. I’m feeling good and glad to be around other people who chose to be here today.

What’s next?

A quick and pleasant 40 minutes later, I’m considering what’s next.

Thursdays are weight training days for me. So, what feels right today? Something that doesn’t need much thought, I decide. The weight machines seem to do the trick. They’re laid out for me, so just follow the path. In line with my leisurely pace, I decide that using lighter weights than usual is in order for today.

I discover that it’s a great time to focus on my form and feel the muscles I’m working. It’s a powerful experience! With every movement, my muscles contract and then relax. My brain is so engaged as I feel the burn in my muscles – contract, relax, contract, relax. It’s a soothing rhythm that energizes me.

Making my way through the maze of weight machines, I say hello to friends and acquaintances who make the trek with me. Some rush through, while others take their sweet time. Today, I don’t mind the person checking her phone while sitting at the lat machine. I might just skip that one today! That’s what leisurely means for me. Do what feels right and be happy with having made the choice to move.

Smiling on My Walk Home

Walking home after my leisurely gym experience, I wonder about tomorrow. Today was such a refreshing change I might just run tomorrow without my Garmin GPS watch. Maybe no watch at all!

Recipe of the Week: Slow Cooker Chili Soup

Monthly Food Feature: Flaxseed

Whole Flaxseeds

If you’re looking for a way to add more Omega-3 fatty acids into your diet, consider using flaxseeds and flaxseed oil in more of your dishes. Flaxseeds are a great source of nutrition and one of the best seeds you can include in your diet.

Nutritional Profile

In particular, flaxseeds are beneficial for health because they are:

high in omega-3 fatty acids in the form of ALA (alpha-linolenic acid),
high in lignans with powerful antioxidant properties, and
contain mucilage (water-soluble, gel-forming fiber) that helps to support digestive health. (Ref 1)

Two tablespoons of ground flaxseed contains about 75 calories and is:

An excellent source of omega-3 fats,
A very good source of vitamin B1, copper, maganese, and fiber, and
A good source of magnesium, phosphorous, and selenium.

Health Benefits

What kind of health benefits do flaxseeds offer?

Ground Flaxseeds

Because of their antioxidant and anti-inflammatory properties, flaxseeds are important for cardiovascular health, potential prevention of certain cancers like breast cancer, prostate, and colon cancer, and for overall digestive health. In addition, these properties may make flaxseeds ideal for preventing insulin resistance, type 2 diabetes, metabolic syndrome, asthma, and many other diseases related to oxidative stress.

The high fiber content of flaxseed may help reduce the ratio of LDL-to-HDL cholesterol, improve blood pressure (primarily for flaxseed oil), and for digestive health may “help to delay gastric emptying and can improve intestinal absorption of nutrients.” (WHFOODS)

Flaxseed Oil

In particular, flaxseed oil may be effective in improving blood pressure, and may be helpful for relieving symptoms of Crohn’s disease and Colitis.

There is a difference between flaxseeds (whole or ground) and its oil. The oil may be pressed from flaxseeds and stripped of its particles like lignans or comes in an enriched form, with lignans and other particles added. To get maximum benefit from the oil, use the enriched flaxseed oil.

Flaxseed oil is delicate and can oxidate, so it is not used as a cooking oil. Instead, add it to foods after cooking them or use in dressings.

Store flaxseed oil in the fridge, especially after opening, and keep away from light.

Easy Recipes

Adding ground flaxseed is a good way to boost the nutritional content of many foods, including baked goods, smoothies, crumb-like coatings, yogurt and oatmeal topping, etc. Flaxseed oil is a great substitute for olive oil in dressings.

Try the following recipes made with whole flaxseeds and ground flaxseeds, and our original dressing recipe in the Recipe of the Week.

From Whole Foods Market:

Chocolate Gelt Buttons

Photo credit: Whole Foods Market

Yummy chocolate treats that don’t require baking. Time saver and delicious.

Originally from Dr. William Davis in Wheat Belly and as published in Impact Magazine:

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Flaxseed Wrap
(Makes 1 serving)

Photo credit: Phojars at food.com

Wraps made with flaxseed and egg are surprisingly tasty. Once you get the hang of it, you can whip up a wrap or two in a few minutes. If you have two pie pans, you can make two wraps at a time and accelerate the process (though they will need to be microwaved one at a time). Flaxseed wraps can be refrigerated and will keep for a few days. Healthy variations are possible by using vegetable juices (such as spinach or carrot) in place of water.

Ingredients:

3 Tbsp. ground flaxseeds
1/4 tsp. baking powder
1/4 tsp. onion powder
1/4 tsp. paprika
Pinch of fine sea salt or celery salt
1 Tbsp. coconut oil, melted, plus more for greasing the pans
1 Tbsp. water
1 egg

Directions:

Mix the ground flaxseeds, baking powder, onion powder, paprika, and salt in a small bowl. Stir in 1 tbsp. coconut oil. Beat in the egg and 1 tbsp. water until blended.
Grease a microwave-safe glass or plastic pie pan with coconut oil. Pour in the batter and spread evenly over the bottom. Microwave on high for 2 to 3 minutes until cooked. Let cool about 5 minutes.
To remove, lift up an edge with a spatula. If it sticks, use a pancake turner to gently loosen from the pan. Flip the wrap over and top with desired ingredients.

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