Sending you a virtual high five this morning! The days are starting to get longer and we’re already nearly to the end of February. Woohoo!
Typically this is the time of year when I find myself feeling ready to escape the cold and the dark, but I’m doing ok with it at the moment. Paying attention to the things that bring me joy always helps. So let’s start with some of things that are making me smile right now, because we could all use more reasons to smile, right?
FEEL GOOD THINGS
Lindsay Rush, aka @maryoliversdrunkcousin is one of my favorite people on the internet and this poem is just one example why.
Also, I’m a sucker for ‘feel good’ news. Honestly, if it weren’t for these kinds of stories, I might not be on the internet at all. Unlikely animal pals, people doing kind things for strangers, funny memes, send them all my way!
Another thing making me smile these days is old fashioned words and phrases, and I’ve been trying to use more of them. Gobsmacked. Hullabaloo. Thingamajig. Telling my husband he’s ‘the cat’s pajamas’ or letting my kids know when it’s time to ‘skedaddle.’ I heard this idea from Ingrid Fetel Lee a few weeks back and she was completely correct that just saying these silly words brings a micro moment of joy for me, and whoever I happen to be talking to. And also it’s saving me money from the swear jar my daughter started.
SOMETHING TO CELEBRATE
We celebrated a birthday last month and these simple carrot cake muffins were on the menu. They’re super simple to make, not too sweet, and are easily transformed into celebration worthy cupcakes with a thick spread of cream cheese frosting. Because as Julia Child once said, “A party without cake is just a meeting.” And even if you’re just celebrating the fact that you made it to Tuesday they’re a nice addition to your week!
WELLNESS TREND I’M INTO
Strength training!
Strength training is gaining popularity among women these days and I kinda love it! While admittedly, I used to be motivated to exercise by things like a smaller jean size or the promise of tighter abs, nowadays I find myself worrying about my heart and my brain, and how to keep my bones healthy as I age.
And it turns out it’s not actually too early to be thinking about those kinds of things. Because as women we start to lose bone and muscle mass as early as our mid 30’s, and while there is a genetic component to osteoporosis, lifestyle matters too!
In women, after age 35, bone density starts to decline by about 1 percent each year. But during menopause the loss accelerates and declines by about 10 percent! The good news is the decline is not inevitable. There’s always time to build back bone and muscle, no matter what stage of life you’re in, and strength training is one of the best ways to do it!
IN THE KITCHEN
I’ve not been enticed by most of the cottage cheese food trends out there, but this recipe from
has my attention.I’m not a huge meat eater, so I’m always looking for ways to sneak more protein into my day, adding spoonfuls of pumpkin seeds, chia seeds, hemp seeds, sunflower seeds to my oatmeal, salads, and yogurt bowls. Snacking on hard boiled eggs, and swapping chickpea pasta for the regular kind in recipes.
It seems protein is kind of trending these days, but it is awesome for helping us to feel full longer, balancing blood sugar balance, and supporting muscle and bone health. So I guess the hype is real.
But different things work for different bodies! So if a night out at a steakhouse isn’t exactly your thing either, there are lots of other ways to up your intake! This high protein cottage cheese bread is fluffy, delicious and packed with protein, what’s not to love?
I’m serving it with this fancy as f*** olive oil dip. Always a crowd pleaser and yes, that really is what it’s called!
DAILY PRACTICE
I was introduced to Jon Kabat Zinn’s work back in 2006. I enrolled in an 8 week Mindfulness Based Stress Reduction (MBSR) course as a stressed out college student and it’s been an important part of my life ever since.
The body scan was one of the first mindfulness practices I was introduced to and it’s still one of my favorites. I still have not mustered up the courage to go to a silent retreat. I’d like to one day, but I’m not there yet. Incorporating a body scan before bed is way more accessible, at least for now.
xx
Ashley
P.S. I was recently reminded how much I love this song and now it’s stuck on repeat. Enjoy!
P.S.S. I’ll be back next week with part 3 of the sustainable health habits series!