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I love, love, LOVE this excerpt from the book Feet in the Clouds by Richard Askwith (via Ben Saunders):

"We are richer now, but more overworked, more deeply in thrall to the addictions of getting and spending. We have more possessions, and they tyrannise us. Each new mod con must be shopped for, maintained, insured, upgraded; each new thing must be stored, kept track of, kept secure, tidied; and the whole package is paid for in overwork, time-poverty, round-the-clock availability and round-the-clock insecurity.

We have more, and we have less. In such a world, freedom is both more precious and more elusive than ever. And one of the few surefire ways of liberating ourselves from the tyranny of the consumer society is to put ourselves beyond its reach."

What a poignant and perfectly said point.

We love our iPhones and our Blackberries; our Kindles and our DVRs. But just for now, just for a day or two, let's power-down and put them away. Let's go offline. Let's talk to our families, drink tea, and read paperback books. Let's feel the excitement that our kids feel on Christmas Eve. Let's taste our food. Let's take deep breaths. Let's relax for reals.

Thank you to all who have visited my site, subscribed to my blog, or shared Get Natured with others. I am excited to begin a new year and I so look forward to hearing from you!

Happy holidays and happy New Year. May you find some peaceful, untethered togetherness with your favorite people!
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My second season of triathlon training is about to kick off (in January). Yoga is an important part of my exercise regimen (triathlon training or not) and I am considering new ways to fit more practice time into my life. I have a favorite yoga class that I attend when I can but, because children and life are unpredictable, I can’t always get there in time. If I can carve out just a little extra time at home to supplement my class, I should be able to get many of the benefits of yoga by establishing a home practice (this has been a goal of mine for some time).

I have occasionally used yoga DVDs at home and I thought I’d share a favorite for others considering adding this to their lives as well.

First, please note that a DVD is not a complete substitute for attending a yoga class, especially if you are a beginner. In a class, you are given feedback and coaching on your poses and alignment that are just not possible at home with a DVD. Also, flowing through a yoga sequence in a room with others offers a feeling of connection and peace that can add so much to your practice.

A simple, short, nourishing yoga DVD:

A.M. and P.M. Yoga
With Rodney Yee and Patricia Walden


These routines are short (about 20 minutes each) and are not particularly challenging. What I like about this DVD is that, in addition to basic yoga poses, it does a great job of introducing new practitioners to the meditative flow yoga. I just love easing into my day with the sound of the ocean and distant gongs that complete the meditation section at the end of the A.M. session.
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This time of year gets the control freak in me all fired up. I'm itching to make lists of resolutions and spreadsheets of goals. My approach to this tends to change slightly from year to year to year. Over the past couple of weeks I have been reading the excellent blog of Chris Guillebeau (The Art of Non-Conformity) and I am inspired by his ideas.

This year I left the corporate world to be at home with my kids. This change, I'm now completely aware, was long overdue. I feel that it has opened up so many possibilities for me. I'm overwhelmed by those possibilities, frankly, but in a good way. I am very excited about the energy that I can feel building somewhere deep in my heart. The place that knows what's next but that hasn't shared that with my brain yet.

Right now, my goals are just gut feelings without definition and I feel like I'm hovering. I have been adjusting my focus to gather input from my intuition and I have begun to have "ah ha" moments when I notice feeling weighed-down. I have started to question some things that have been a part of my routine forever. Things that I normally don't give a second glance, like exercising in the gym. I've done that for 20 years now, but isn't it much more inspiring to run outside? After running a half-marathon in October, it became quite clear to me that I hate treadmills. Thirteen miles of the most beautiful parts of San Francisco passed so quickly. A few miles on the treadmill since then? Not so much.

Right now I'm gathering information. Soon, I hope to have a more lucid definition of my goals. Today I signed up for an e-course called Mondo Beyondo that I'm very excited about. The timing of my finding this course was serendipitous. I love it when things just fit together like they were put in place by a me from the future who is sending myself love notes in the past!

Resources:

1. The Art of Non-Conformity - How to Conduct Your Own Annual Review
2. Mondo Beyondo
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I recently ran out of my favorite facial moisturizer (which is pricey) and I decided to look around for a less expensive alternative. I had a few in mind so, to help me decide which to buy, I visited the Skin Deep Cosmetic Safety Database. Whoa. Yikes! Have you seen this database? It is incredibly helpful but a little scary at the same time. I was afraid to enter my favorite products for fear of finding out that they were highly toxic.

How does the database work?
From the home page, you can browse for products by type or search by brand, type, or ingredient. The search results provide a safety rating based on the product ingredients.

From mascara to man soap, the database has a little bit of everything and searching for products can be addictive. Check it out!

Skin Deep Cosmetic Safety Database
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Because my post on 16 ways to increase your energy contained a lot of suggestions about what foods to eat, I thought it might be helpful if I provided some meal ideas with those things in mind. Here is a one-day menu of high energy meals.

Enjoy!

Breakfast
Cream of Wheat Berries with Cranberries and Cardamom
Serves ~4

(Note: this is a slow cooker recipe and takes 6-8 hours)

1/2 cup wheat berries*
1/4 cup cracked wheat
1/2 cup rolled (old-fashioned) oats
4 cups water
1/2 teaspoon salt
1/4 teaspoon cardamom (you can substitute cinnamon or allspice if you prefer)
1/2 cup sweetened dried cranberries

Suggested mix-ins (these amounts are PER SERVING): 1 tablespoon ground flaxseeds, 1 teaspoon gelatinized maca powder, 2 tablespoons sliced almonds, regular or vanilla soymilk.

  1. In a 3 1/2 to 4 quart slow cooker, combine the wheat berries, cracked wheat, oats, and water. Stir in the cardamom. Cover and cook on low for 6 to 8 hours (if you start the slow cooker before you go to bed, you'll have hot cereal in the morning).
  2. Stir the cranberries into the mixture just before serving. Once in your bowl, add the mix-ins and top with a little soymilk. If you like a sweeter cereal, add a small amount of agave nectar (a low glycemic index sweetener).
*Please note that many of the dry ingredients can be found in the bulk foods aisle at your grocery store.

Snack
1 cup of soy yogurt, any flavor
1 cup of fresh raspberries

Lunch
Tempeh "Tuna" Salad with Spinach
Serves 3-4

1 8oz package of tempeh*, cubed
1 1/2 tablespoons cold water
1/3 cup vegan mayonnaise (Grapeseed Oil Vegenaise is the BEST!)
2 tablespoons finely minced red onion
2 tablespoons finely diced celery
2 tablespoons minced fresh parsley
2 teaspoons prepared yellow mustard
2 teaspoons dried dill
2 tablespoons hemp seeds
Salt to taste
Fresh spinach and red bell pepper slices for serving.

  1. Steam the tempeh for 20 minutes. Transfer to a bowl. Immediately add the water and mash thoroughly using a fork.
  2. Stir in the remaining ingredients and season with salt to taste. Chill thoroughly before serving.
  3. Serve tempeh salad on a bed of fresh spinach leaves (2 or more cups of spinach per person) and red bell pepper slices.
*Tempeh is available at Trader Joe's or in the natural foods aisle at your grocery store.

Snack
Air-popped popcorn tossed with nutritional yeast, to taste.
1/4 cup walnuts

Dinner
Red Lentils with Kale
Makes a lot; freezes well!

1 1/2 cups rinsed and drained red lentils
3 cups water
2 cups chopped tomatoes (fresh or canned)
1 Tbsp soy sauce (or to taste)
3-4 carrots, chopped
1 red bell pepper, chopped
a few big handfuls of kale, chopped
about 1/2 or 1 whole onion, chopped
1 jalapeno pepper, minced
3-4 cloves garlic, minced
pinch of red chili flakes
1 teaspoon dried basil

  1. Combine lentils, water, tomatoes, soy sauce and bring to a boil.
  2. Chop all of the veggies (carrots, bell pepper, kale, onion, garlic, and jalapeno) very small (I use a food processor to speed this up). Add chopped veggies and the rest of the ingredients to pot of lentils. Cover and simmer for 30 minutes to an hour, stirring every once in a while. Test for taste and add more salt or chili flakes if necessary.

Serve lentils over cooked quinoa or brown rice and with a slice of whole grain toast on the side.
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  1. Drink water. Dehydration can cause fatigue. Drink a glass of room temperature water when you first get up in the morning. Continue to drink water throughout the day aiming for about 80 ounces total.
  2. Limit caffeine. Consuming a small amount of caffeine can be an effective way to boost your energy. However, consuming a lot of caffeine can have the opposite effect. Large amounts of caffeine can cause fluctuations in blood sugar and dehydration.
  3. Limit sugar and other refined/simple carbohydrates (e.g. white flour, white rice). Sugar and simple carbohydrates cause your blood sugar to rise rapidly. The initial effect is increase energy, but that is short-lived. When your blood sugar comes back down, you'll be left feeling sluggish.
  4. Eat breakfast every day and don't forget to snack! Aim to eat something every 2-4 hours beginning with a nutrient-rich breakfast. Every meal and snack should include protein and complex carbohydrates. Don't skip breakfast or you'll set yourself up for low energy and cravings later in the day.
  5. Get some sleep. Have you ever noticed that going to bed late makes for a sleepy morning even if you got 8 hours of sleep? Try to get to bed by 10pm and sleep for 8 hours each night.
  6. Exercise regularly. Cardiovascular exercise is a great energy booster. Aim for 2-5 hours of cardiovascular exercise each week. Try cardio intervals if you're short on time.
  7. Manage your stress. Write a list of your favorite ways to nurture yourself (e.g. get a massage, take a bubble bath, go for a walk) and pull out your list when you need to decompress.
  8. Find some downtime every day. Even if it means getting up a few minutes earlier than everyone else in your house, take some time to really relax. Don't read email, don't write to-do lists. Do something that truly feels like downtime.
  9. Make sure that you're getting enough iron. Eat lots of leafy greens (especially spinach), pumpkin seeds, soy and other beans, tofu, tempeh, lentils, hemp seeds, blackstrap molasses, and sesame seeds. To increase iron absorption, include foods that contain vitamin C with your iron-rich foods (e.g. oranges, strawberries, red bell peppers, broccoli).
  10. Make sure you're getting your B vitamins. If you're vegan, you'll especially need to watch B12. Good sources of B vitamins include: nutritional yeast, fortified products such as soy milk and cereals, beans, tempeh, lentils, brewer's yeast, and molasses.
  11. Increase your intake of magnesium-rich foods. This includes nuts (especially almonds and cashews), soy beans, spinach, broccoli, pumpkin seeds, artichokes, black beans, and fortified cereals.
  12. Include probiotics in your diet. Probiotics are the "living cultures" in yogurt and they help to maintain intestinal health and have been credited with other benefits from strengthening the immune system to preventing colon cancer. In addition to yogurt and soy yogurt, miso, sauerkraut, tempeh, and kombucha (fermented tea) also contain probiotics. They are also available in supplement form- look for one that must be refrigerated.
  13. Eat lots of fiber. High-fiber foods help you to feel fuller longer than low-fiber foods. They help to maintain blood sugar and act as a broom to keep the intestinal track moving. Fiber helps to lower cholesterol and prevent constipation, diverticulosis, and colon cancer. Eat lots of whole grains such as brown rice, quinoa, breads and cereals (check bread and cereal labels- not all are high in fiber), fruits and veggies, beans, lentils, ground flax seeds, oat bran, and nuts and seeds. Don't let TV commercials fool you- it is easy to get plenty of fiber from the foods that we eat and no fiber "supplement" is necessary!
  14. Get your vitamin D by spending time in the sun. The best way to get enough vitamin D is by exposing your skin to sunlight. When you spend adequate time in the sun, your body manufactures enough vitamin D (sunlight is a great mood booster too). Try to spend a few minutes a day in the sun without sunscreen. Some breads, cereals, and milks (dairy and non-dairy) are fortified with vitamin D as well.
  15. Include foods rich in omega 3s in your daily diet. Vegetarian sources include ground flaxseeds and flaxseed oil, hemp seeds, canola oil, tofu, and walnuts. Omega 3s help to lower cholesterol and blood pressure, improve mood, and reduce inflammation.
  16. Try 1 teaspoon of gelatinized maca each day. Maca is an herbal supplement that is made from the root of a plant in Peru. It is said to increase energy and stamina. Please also note that it is claimed to be a libido enhancer. Don't say that I didn't warn you about that last part! You can get maca in capsule or powder form. Look for "gelatinized" (not related to gelatin) as it is the most absorbable. The powder can be added to a smoothie or other beverage or can be stirred into hot cereal.
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Is it just me or does December feel like the shortest month of the year? Somewhere around the first of the month I am usually feeling on top of things. Then it is suddenly the 15th. Then the 20th. Then it is a new year. How does this happen?

Time flies when we're having fun, it is true. But, it also speeds by while we're driving 100 miles an hour to the mall and back every day. We know we should slow down, simplify, and focus on the reason that we are celebrating instead of the amount that we are spending, of course. But how do we savor the sparkly days and peaceful nights of this month? How do we look forward to the celebrating instead of dreading the workload of the holidays?

I believe that the answer lies in creating rituals or traditions that genuinely make us happy and give us something to look forward to from year to year.

Here are two ideas:




1. My husband and I have a new Christmas family tradition. Our goal is simple: to look forward to this time of year and celebrate with the same joy that we see in our children. This year we set up a Christmas "village" on our dining room table. The boys were SO excited as we unwrapped each building and set up the little town. All four of us are delighted by each and every piece and I know that we will love adding to and setting them up each Christmas.



2. Last New Year's Eve, our boys were both under three years old and we were still not getting uninterrupted sleep at night. We wanted to celebrate the new year but in a quiet way. We sent our oldest son to Grandma's house for the night (he loves that!) and put the baby to bed. Then we kicked off our evening with wintery music, champagne, candles, and a cozy spot on the couch. We spent the entire evening talking, listening to music, and feeling truly relaxed and connected. It was so what we needed and we plan to recreate that evening as best we can this year. Sorry Dick Clark, we have a new plan for December 31st!
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I had dessert for breakfast yesterday. I know, scandalous right? Actually, not really.

It started out as a small bowl of oatmeal made with soy milk. I added a couple of scoops of my new love: Trader Joe's Valencia Peanut Butter With Roasted Flaxseeds. So yum! (Thank you Claire, for the recommendation!) Then things took a turn...I had some leftover apple crisp in the fridge. Apple crisp contains apples and oats- that is breakfast-y, right? Yes! I added a big scoop of crisp to the top of my oatmeal and topped the whole thing off with just a little more soy milk.

Remember how I offered the suggestion to try new recipes like "breakfast cookies" to nurture yourself this season? Well, this is just another way to put a smile on your face in the morning without going overboard. This turned out to be a delicious breakfast and it wasn't complete diet debauchery.

As a part of my "dessert breakfast", I also included a tablespoon of ground flaxseeds and two tablespoons of hemp seeds. If you're not familiar with hemp seeds, don't panic! I know they sound like something that you have to buy in secret, but they aren't. Hemp seeds are a great source of protein, iron, and omega 3s.

Here are the numbers for protein and iron (not including the apple crisp):

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This time of year can feel like we're preparing to hibernate. We are constantly presented with opportunities to eat like crazy and reasons to slow down our exercise. Our to-do lists seem to take up every waking minute (as well as some I-should-be-sleeping-now minutes). We're spread thin. We're busy!

So, what to do? As with most everything, my favorite mantra applies to this situation: something is always better than nothing. If you don't have time for your regular exercise routine, consider interval training to maximize the time that you do have.

Use intervals to maximize the efficiency of your workout.

Believe it or not, a short interval workout can be just as effective at building and maintaining cardiovascular fitness as a significantly longer endurance (steady-state) workout. Here are some examples to get you started.

Beginner:
Choose your favorite cardio machine or activity for this workout:

  1. Warm up for five minutes, gradually build to moderate intensity.
  2. Add one level of intensity per minute for 5 minutes (on the treadmill this can be speed or incline, for other machines use level or resistance).
  3. Return to your starting level and recover for two minutes.
  4. Repeat Steps 2 and 3, one to three times. After your last interval, skip the two minute recovery and go straight to Step 5.
  5. Cool down for five minutes, gradually bringing your heart rate back down.
This workout will last 22-36 minutes.

Intermediate:
Choose your favorite cardio machine or activity for this workout:

  1. Warm up for five minutes, gradually build to moderate intensity.
  2. Increase level of intensity (speed, incline, resistance, or level) to about 85% (or until you are not able to carry on a conversation but you aren't totally maxed-out). Maintain this level for 30 seconds.
  3. Return to your starting level and recover for one minute.
  4. Repeat Steps 2 and 3 5 times (for a total of six intervals).
  5. Repeat Step 2 then recover for 30 seconds. Repeat five times (for a total of six intervals). After your last interval, skip the 30 second recovery and go straight to Step 6.
  6. Cool down for five minutes, gradually bringing your heart rate back down.
This workout will last 25 minutes.

Advanced:
Consider trying HIIT (High Intensity Interval Training) or the "Tabata Method" (read more here). Choose your favorite cardio machine or activity and complete 6-8 intervals:

  1. Warm up for five minutes, gradually build to moderate intensity.
  2. Go 20 seconds at maximum effort (sprint).
  3. Rest for 10 seconds.
  4. Repeat Steps 2 and 3 until you complete 6-8 intervals (or as many as you can do- it may be fewer than 6).
  5. Cool down for five minutes, gradually bringing heart rate back down.
This routine should take a maximum of 14 minutes.

Don't forget to stretch when you're finished. Now, get back to baking those Christmas cookies!

*Disclaimer: Please note that I am not a personal trainer. I am sharing sample workouts that work for me. Please be sure that you consult your doctor before starting an exercise program and for any questions about whether performing these kinds of exercises is safe for you.
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“Peace, it does not mean to be in a place where there is no noise, no trouble, or no hard work. It means to be in the midst of those things and still be calm in your heart.” ~Unknown

In an effort to avoid totally stressing out during the holidays (or anytime, really) I made this list to remind myself to take care of me and to slow down to enjoy the special times and little moments. I hope you find some of these things useful as well.

1. Create a simple morning ritual to greet each day. This might mean doing a few sun salutations or it may be as simple as making a pot of tea and choosing an intention for the day. Your intention should be something that will add to your happiness, e.g., "I will eat slowly and taste each bite of my food today." Don't choose an intention that you can use as a stick to beat yourself over the head, e.g., "I will get everything on my list done today!" Consider making a bowl of matcha- it is both delicious and healthy and its connection to the Japanese tea ceremony can make it an extra special addition to your morning.

2. Go outside. Get some sunlight and connect with nature. Don't bring your iPod! Observe with all of your senses: what do you hear? Is it cold outside but warm in the sun? Do you smell fireplaces, flowers, grass? Are you having a snack or a hot drink while you're outside; how does it taste? Can you see lots of plants and trees in different shades of green or autumn colors? You get the idea.

3. Nurture your body. Get lots of sleep. Eat fresh whole foods and drink lots of water. If you're chilled to the bone, treat yourself to a Bikram yoga class, a few minutes in the sauna or spa at your gym (if that is available to you), or take a hot bath at home. Exfoliate, moisturize, buff; whatever it takes to make you feel nourished and refreshed.

4. Get some exercise but don't force yourself to hammer out miles on a treadmill if you hate the treadmill. Try snowshoeing or trail running/walking. If you must use cardio machines, try intervals of higher intensity to up the efficiency of your workout and reduce your boredom (e.g. walk 1 minute, run 30 seconds, repeat). The ready-set-go days of November and December are not a reason to let go of your healthy goals. But, do shift your focus from calorie burning to doing exercise that energizes you and gives you a happy glow.

5. Fuel your body with foods that make you feel healthy and strong. Eat whole grains and go overboard on veggies. Add spinach to your morning smoothie. Have a salad with lunch or dinner every day. Include two veggie side dishes with your meals. Make snack bags filled with your favorite raw veggies that you can "grab and go". Include small containers of hummus or bags of nuts for protein. Get your omega 3s- ground flaxseeds, walnuts, and hemp seeds are good vegetarian sources.

6. Mono-task. Do one thing at a time and focus on that only. Set yourself up to not be in a hurry. Finish one thing before starting another- don't be in the middle of ten things at once. Don't create an impossible "to do" list. Stop everything that adds unnecessary things to your schedule. Cook simple food and clean as you go so you don't end up with a sink full of dishes at the end of the evening. Let your magazine subscriptions expire. Don't sign up for too much. Tell your inner perfectionist to take a hike. Find your boundaries and stay within them.

7. Take a time out. Try yoga or meditation, light a candle and have a cup of tea, go for a walk, get a massage, browse your local library or a bookstore, meet a friend for coffee, read a book that really sucks you in. Don't fill up every minute of the day with "have to". Find, accept, and savor some downtime (even if it is only five minutes at a time).

8. Make a list: "I want my holiday to be..." This is a time to focus on "I want to" not "I have to" or "I should". Eliminate things that are not congruent with your list. Do what you have time for and make those things special.

9. Create a sanctuary in your home. Light some candles. Find one room that you can retreat to when you need to re-center. For me, that is our master bedroom. We try to keep it neat and toy-free. The bedding is soft and comfortable and the decor is soothing and natural.

10. Try new, simple, recipes for inspiration. New flavors can be as revitalizing as a new pair of shoes! Try new ideas like "breakfast cookies"- make a dozen and enjoy them for multiple breakfasts or snacks. See my recipe page for ideas.
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I did a few too many squats at the gym yesterday so my legs are really sore today. I thought it might be helpful if I shared my "secret" recipe for beating muscle soreness. These things are most helpful if you do them before the muscle soreness sets in, but later is OK too.

I completed my first triathlon in July of this year (.5 mile open-water swim, 16 mile bike, 3 mile run). Fully expecting to be sore the next day, I did these two things a few hours after the race and I wasn't sore at all the next day.

 
1. Ginger "tea": Ginger is a natural anti-inflammatory that is kind to your tummy, unlike ibuprofen. To make ginger "tea", grate fresh ginger into a mug (I use about a tablespoon). Then add boiling water and let it steep for at least 10 minutes (the longer it sits, the better). You can strain it with a tea strainer or drink the grated ginger along with the "tea", it's your choice. You may also add sweetener if you wish (I recommend agave nectar).   

2. Epsom salt bath: Add two cups of epsom salt to a warm bath and soak away your tension. Epsom salt is available at any grocery or drugstore.     
 
This isn't a miracle cure, but I do think that these things are very helpful. I have heard that "ice plunging" is beneficial as well. I'll let somebody else test that one!  
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I am a vegetarian. As soon as those words leave my mouth, many non-veg people begin to look confused. To some, I might as well have said, "I eat only dirt and unicorn tears."

As most vegetarian people can attest, the first question is usually, "where do you get your protein?" That is followed by another confused look and a question like, "so...like...what did you have for breakfast?"

First, I need to tell you that I am NOT a vegetarian snob. By that, I mean that you can eat whatever you want and I'll still like you. If you order a steak when we are at a restaurant together, I won't move to another table. Unless, of course, you wave it under my nose and say, "are you sure you don't want some of thiiiiis?" But you wouldn't do that, would you?

Ok, back to protein. Where do I get my protein? From lots of different foods. I eat some tofu, yes, but there is also protein in vegetables, beans, lentils, peas, pastas, whole grains, and nuts and seeds. In hopes of dispelling the myth that vegetarians are protein-starved and weak, I'll occasionally share the ingredient list and protein content for my meals. I wish to illustrate this point: eating a variety of healthy vegetarian foods will provide ample nutrients, including protein. I will sometimes include information on iron and/or calcium as those seem to be of concern as well.


Appropriately, I think, I'll start with breakfast. I am a huge breakfast fan. Love it! I tend to eat quite a bit in the morning, so your portions might be smaller if you prefer a lighter meal.

Allison's "keep-you-full-for-hours" oatmeal:

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I am very excited to introduce you to the new Get Natured blog!  I am passionate about clean and healthy living and I would love to share my enthusiasm and experiences with you.

I frequently describe myself as the kind of person who can’t eat the same thing for breakfast every day.  Whether the subject is food, exercise, or life in general, I’m always on a quest for new experiences.  My desire is to candidly share the discoveries of my pursuit in this blog.

One of my mantras for daily living is, “something is always better than nothing.” Get Natured isn't about perfection. It is about the simple pursuit of happiness. Sometimes that means watching the sunrise on a morning run. Sometimes it means forgoing my “to do” list in favor of sharing freshly baked chocolate chip cookies with my favorite person. Health and happiness are both physical and mental. I believe in feeding both.

As a preview of what is to come, here are some high-level topic areas that will be included: 

·   Health and self-care
·   Eating to thrive (food!)
·   Living with simplicity
·   Enjoying exercise

I hope that Get Natured will be informative and useful.  Questions, comments, and suggestions are always welcome!
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Newer Posts

About me

About Me

My name is Allison. I am a writer, boy mom, and a nature lover living in Northern California. Read more here.

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      • Unbound and quiet
      • Making time for yoga
      • 2 resources for making resolutions and setting goals
      • Cosmetic Safety Database
      • High energy menu
      • 16 ways to increase your energy
      • Holiday rituals and traditions
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