Happy New Year! 

Did you make any resolutions for 2014? I am all about simplifying my life by getting our home organized this year. We have closets to purge, digital photos to sort, and all things in between. When my home is neat, my brain feels it too.

How about last week’s challenge- did you find a little more movement? Start anything new?


Welcome to week 6 of The Winter Project!
(What is The Winter Project?)

Welcome to January!

This month's theme for the Winter Project is “Surviving the cold with warmth and comfort”.

To begin experiencing “warmth and comfort” in this time of mid-winter, it is important to do your best to support your physical health. Physical health and mental health are tightly connected and, for me, feeling rested, well-fed, and worked out makes all the difference in the world for my happiness.

We are back to our normal routine as of today. The kids are back to school and I have no more excuses for eating pie for breakfast! After the winter holidays, I always crave sugar and comfort foods more than I want to admit and I feel like I need to go into “detox mode” to reboot my system.

Challenge for the week: Ease some healthy foods back into your life. Start each day with a healthy breakfast (maybe a smoothie with a handful of spinach or plain oatmeal doctored up with fresh fruit and nuts). Try planning your meals for the week (at least for dinner), drop the sugary treats, brown-bag nutritious leftovers for lunch, and work on staying hydrated.

This is a good time to take another look at basic needs and make changes where there are struggles. I need to work on getting to bed at a decent hour and easing the sugary treats out of my evenings. I find that adding healthy foods back into my meals helps me to ease out the junk.


It doesn’t take much to convince me to wimp out on cooking dinner in favor of take-out at the end of a long day, though. Planning quick and easy (but healthy) meals helps to keep me on track.

My plan: I am not planning a “cleanse” or other common January detox diet. Instead, I have planned a week of healthy meals and will put a little extra time into cooking so that we have healthy, homemade foods. Eating and serving my family real food is intensely important to me so the extra time investment is worth it. This may not work for you- find what does. Whatever feels good to you is perfect.

Some ideas for making healthy food fast:

• Make a large pot of soup for dinner one night. Pour leftovers into individual serving containers like these (affiliate link) for grab-and-go lunches or dinners.
• Double recipes that can be frozen and put an extra pan in the freezer for another day (e.g. lasagna, pizza dough, enchiladas, casseroles, etc.)
• Use the same ingredients in multiple meals (e.g. tacos become taco salad or enchiladas; butternut squash can be roasted as a side dish, stuffed as a main dish, or pureed into a sauce; leftover roasted veggies make great tofu scrambles, frittatas, or can be used as pizza toppings).
• Make extras when cooking lentils, beans, rice, sweet potatoes, etc. These things can be put together for quick and easy salads or rice bowls.
• Double crockpot recipes and place extra portions in freezer bags. This makes for quick crockpot meals from the freezer.

I will also be putting some extra focus on getting more sleep and staying hydrated. In spite of the spring-like weather in California, I still don’t feel like drinking cold beverages.



Warm ways to hydrate:

• Green, white, rooibos, or herbal tea (maybe one of these homemade versions).
• Ginger tea (pour boiling water over grated or sliced fresh ginger. Let steep for 10 minutes or so then strain and drink. You can add honey or other sweetener or lemon juice to taste.)
• Homemade broth (try the Magic Mineral Broth) or clear soup. 
• Hot water with lemon and honey (or sweetener of choice), add a dash of cayenne for extra warmth.
• Homemade detoxifying mint tea (recipe here).
• Raw hot chocolate (this is natural but does have a high sugar content from the dates. Use sparingly as a treat! Recipe here.)
• Turmeric tea (bonus points for this one as the turmeric is a natural anti-inflammatory! Recipe here.)
• Warm almond milk steeped with chai spices (use your favorite milk).

Remember, happiness is cumulative! Find what works for you to nurture your physical health and know that whatever feels right to you is just perfect. xo

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As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram


*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

I don’t know how it is possible, but we have almost reached the end of 2013! I hope that you were able to spend some time with one or more of your favorite people last week. We had a lovely holiday at home, laying low but enjoying beautiful (spring-like!) weather here in Northern California.


Welcome to week 5 of The Winter Project!
(What is The Winter Project?)

Finding joy in the holidays: Movement

The new year is quietly sneaking up on me this year. In just a couple of days it will be 2014 and, as always, I can not resist the allure of this fresh start. For many people this is a time to refocus on fitness or other health goals and I’d like to share something that I’ve learned about myself in that area.

Winter mornings feel dark and cold and lonely outside of my bed. Climbing out of my cozy nest and into my workout clothes before the sun comes up never really feels like a good idea at the time. I drag myself to the bathroom to brush my teeth. I reluctantly change out of my soft pajamas and into a few layers of running clothes. I strap on my Garmin and tie up my shoes. I clip the leash on my dog and brace myself to feel the grinding cold as I open the front door and head out into the world.

Then, everything changes.

I press the “start” button on my Garmin and on my music. I slowly start to run saying, “let’s go!” to my dog. I shuffle, she sniffs. By the time I cross the street to head to my favorite bike trail, I’ve been running for about 20 seconds. When I get to the other side of that street, the leaves are still crunchy and the sun is beginning to rise and turn the sky pink. I am already happy that I’m there.

On the way out I sometimes see animals- deer, turkeys, rabbits. Despite the risk of looking like a crazy person to my early morning trailmates, I sometimes greet them out loud.

At about the 1 1/2 mile point I see my favorite tree. It is a giant oak with gnarly branches and a respect-comanding stature. I smile. I can’t help it.

On the way home I run faster. I want to see the grass around the park one more time before the fog that hovers slightly above it burns off. I want to see if the deer have moved on or if they are still frolicking in the trees just to the left of the trail and beyond the creek.

These mornings are my time. I love this ritual- of greeting the day nature-first and with all of my senses. When I am back home and peeling off sticky clothes, I am ready for the day and anything it decides to throw at me.

I used to exercise at a gym pounding out repetitive hours on cardio machines. These days I would rather run outside in pouring rain than on a treadmill. I can’t help it. Nature is my church and my gym and my drug. Even in my suburban neighborhood in California, I can find just enough in those early hours to make me happy for an entire day.

Studies have shown that vigorous exercise can be as helpful at relieving depression symptoms as antidepressant medications for some people. Getting your heart rate up most days of the week not only keeps you healthy physically; it keeps your mind well too. When I run my brain is busy. I am thinking about things in my life that need my attention or that are stressful for me. As I am running and turning these things over in my head, my body is bathed in endorphins. These stressful thoughts are dulled by the endorphins and they lose their power. Exercise is good therapy!

Some of my favorite ways to move:

• Running (or walking) outside as the sun rises
• Indoor swimming (we have a community pool with a retractable roof that I love!)
• Snowshoeing or cross-country skiing (bonus points for going at night during a full moon!)
• Yoga (this is usually indoors but it feels so, so good to be in a warm studio with rain or snow falling outside)
• Cycling on our local bike trails through oak trees, next to a river

This week’s challenge: Assess your current exercise plan (or lack there of) and consider these questions:

Decide where you need to change something (start exercising, try something new or adventurous, add a day of rest, add strength training, add yoga/stretching, add another mile, go outside, etc.), and plan your workouts for the week. If you aren’t currently exercising or it has been awhile for you, a slow sunrise walk to take photos in the magic light of early morning might be a good place to begin. If regular exercise is new for you (or if it has been a long time), please check in with your doctor before you begin.  

My plan: I spent the past week doing more resting than exercising vigorously. I am planning to hit the trail this week and check in with my favorite tree! It is time to get moving again.

Where will you begin in 2014?

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As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram


*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

Did you make a list of your favorite downtime activities last week? Were you able to find a few minutes here and there to squeeze some of them into your busy days?

A reader commented last week that she believes the most important thing you can do to change your attitude on life is to be grateful. I agree! Even if you are only able to find small joyful moments in your days, be grateful for those. Happiness is cumulative!


Welcome to week 4 of The Winter Project!
(What is The Winter Project?)

Finding joy in the holidays: Connection and community

The idea of gathering to “break bread” isn’t new. People have been sharing meals casually and ritually for millennia. This is Christmas week and, for my family, that means lots of gathering and sharing.

Last year on Christmas Eve, my husband, our children, and I visited three local charities to offer donations of warm clothing, toiletries, food, etc. to homeless individuals, families, and pets. Our kids are always very excited about receiving gifts, of course, but we wanted them to experience the feeling of sharing with someone(s) who are greatly in need of help as well as to give them perspective on how blessed we are to have a home and all of our comforts. We worked together to bring just a little bit of love to people and animals in our community.

This year we have plans with family beginning on Christmas Eve and continuing through the week. Gathering with people we love for a common purpose (in this case, to celebrate the Christmas holiday) can be such a comfort. This time of year provides many opportunities to connect: from family meals to holiday parties and gatherings with friends. All of these people have special roles in our lives and spending meaningful time with each of them feeds us in different ways. Some of our relationships are with family and others are with our “tribe”, or the community that we create around us. All of these connections bring rich and wonderful things to our lives.

Challenge for the week: Host a gathering of any size. Get together in a drama-free way and with a common purpose- even if that purpose is to relax! It doesn’t have to be at home and it doesn’t have to be a big production. Even meeting a good friend for coffee or a glass of wine or going on a date night with your favorite person counts! The point is to share time and space with someone who’s company you enjoy. Be present, enjoy the moment, and show up with your whole heart. As writer Jim Elliot is quoted, “wherever you are, be all there!” Who are you wishing to spend time with this week?

My plan for the week: We will be spending Christmas and the following days with family. I also hope to squeeze in a quick visit with friends.

If you celebrate Christmas, have a blessed holiday and enjoy your time with loved ones!

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As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram

*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.

How have you nurtured your basic needs over the last week? Are you finding ways to get the sleep and care you need? It can be extremely difficult to keep up good habits this time of year. Do your best to eliminate what is working against you (lack of sleep, junk food) and add in things that will help you build joy (exercise, nourishing foods).

Keep up the great work- all of the good you do adds up!


Welcome to week 3 of The Winter Project!
(What is The Winter Project?)

Finding joy in the holidays: Leisure time

In spite of the modern conveniences that are designed to make us more productive, we have less and less time to simply relax these days. All of our things need to be maintained, cleaned, insured, stored, checked, updated, etc. The more “conveniences” we have, the less we have of what we really need- time.

With all of the extras on our to-do lists this time of year, it is easy to start feeling anxiety about having only fragments of time to do anything at all. When you finally do get a moment or two to yourself, you may find that you have forgotten how to relax or that you spend all of your downtime trying to decide what you want to do! Having an idea in mind that sounds deliciously restful can help you to make the most of your time.

Challenge for the week: Make a list of your favorite ways to spend downtime. They can be big or small- the point is to find ideas that give you energy just thinking about them. Looking forward to your favorite things can help you make the most of leisure time. Try to find a little time each day this week to rest, recharge, and reflect. It doesn’t need to take hours- even a few minutes can help press the reset button. Since happiness is cumulative, even little bits of time to exhale and take a break can do wonders for keeping the peace in your mind.

My list of juicy, winter downtime goodness:

My plan for the week: I will be making homemade (hands-on) Christmas gifts, watching holiday movies, reading a daily Advent book, listening to a serious page-turner of an audiobook while I’m doing chores and walking the dog, having a massage, and taking a family walk under the full moon.

What about you? What makes your heart smile?

~..~..~..~
As we move through this project, I would love to hear about your survival skills, struggles, and success in the comments or by email (you can reach me at getnatured@gmail.com)!

Don’t miss out! Subscribe to receive free Get Natured updates so you can be included in The Winter Project. The weather outside doesn’t have to be frightful! xoxo

Other ways to follow along:
Facebook
Twitter
Instagram


*Important note: I am not a licensed mental health professional. This advice is not intended to take the place of therapy or medications. Please seek professional care if you are suffering from depression or anxiety symptoms.