6 Key Ingredients in My Healthiest Year+ Ever

There are so many wonderful ways we can take care of ourselves. What a gift that we can continue to learn new techniques and practices throughout our lifetimes!

I gave a presentation a couple days ago on self-care for academic advisors at the University where I work. I addressed inherent job risks for advisors and the importance of setting boundaries in our lives (not just important for advisors!). I also shared some of my favorite self-care practices, including some that I have discussed in previous blog posts, like square breathing, 3 Good Things, quotes, mantras exercise and meditation. It was fun for me to reflect on many of the things that have been most helpful in elevating the quality of my life.

I am grateful to enjoy excellent health, in general. I attribute this to many things, including rich blessings, which I believe obligate me to make a positive difference in the world in proportion to the gifts I have been given. In addition, I believe that I have a responsibility to take excellent care of the strong, healthy body I have been given.

For over a year now, I have been particularly fortunate to have very little trouble with colds or any other ailments. More than ever—and I really do mean ever—I have stayed exceptionally healthy.

In this post, I want to share with you six key ingredients I have used to create my recipe for my healthiest year plus.

This is not an exhaustive list. There are certainly other important things that I do to stay healthy and feel well.

This is also not medical advice. I am not a health care professional, and you should consult yours for medical advice specific to your situation.

I am a certified health and life coach, and I am a human with half a century (egad!!!!) of caring about and being interested in contributing to the creation of a healthier, more compassionate world—starting with how I treat, and what I do with, my own body. Through trial and error and lived experience, I have found certain things that I have incorporated into my life on a permanent basis because they made a noticeable difference in my health and well-being. I thought about listing the six I am featuring in this post alphabetically, because there is not necessarily a hierarchy of contribution to my wellness. I do think they have been additive over time, though, so I decided to list them chronologically, in order of when they became part of my regular practice. Each “ingredient” I list here has added to the previous ones to create a recipe for health that really serves me. They have made such a difference that I decided to share and explain.

1982/2008: Whole-Food, Plant-Based Nourishment

A pot of lentil and vegetable stew
Lentil Veggie Stew

This one has evolved over time. My journey to plant-based eating started in 1982, when I was 12. I became vegetarian (I didn’t even know vegans existed back then.) because I had never liked the idea of eating animals. From the time I was very young, it made me sad. Finally, after several upsetting experiences, including having the butchered flesh of a cow named Blackie, whom I had met, come into our home, I took the announced that I was never eating meat again. It was a lonely world for an adolescent vegetarian back then. I was the only vegetarian in my family or my group of friends (although my friend Quynh’s mother was vegetarian, but there was a language barrier between us). There was no internet. I had to go to an actual brick-and-mortar bookstore or library to get any information. And there wasn’t much in those days. Still, I knew I was on the right path for me.

I cut meat from my diet for ethical reasons, but I was pleasantly surprised to notice an increase in stamina between my seventh-grade basketball season and my eighth-grade basketball season. I first noticed it when running laps for basketball. This is anecdotal, of course. There was no scientific study isolating vegetarianism from other possible contributing variables, but I wasn’t consciously looking for a difference, and I found one. I was maturing, too, but I decided that my vegetarian diet was the main factor in my improved stamina. I still believe that.

So, the internet and better information came along, but, honestly, I wanted to believe for many years that I was living my values by being vegetarian. Even once the tools were there for finding out the whole truth about the egg and dairy industries, I avoided researching—until my conscience would no longer let me. In early 2008 I decided that, since one of my core values was integrity, I needed to find out if I was really living in integrity. I researched the egg and dairy industries and found out that some of the most horrific animal living conditions and some of the worst cruelty exists in the production of eggs and dairy products. Learning the truth was painful, and it was not convenient. A fair amount of guilt ensued for not trying to learn this sooner, but it became clear that, in order to live according to my professed values (Compassion is #1!), I needed to become vegan.

So, I did.

It has become easier and easier to be a plant-based eater. The internet is not only a source of information, but a source of community. Books abound these days! You can have them delivered to your electronic device instantly, 24 hours a day. Such a different world. Being vegan is not lonely. It is joyful. I have wonderful, caring vegan friends.

In addition to improved mental health, due to living in alignment with my values, my physical health improved. My skin became clearer. My colds became milder. I stopped having bladder infections, after having spent a couple rounds of two years each on prophylactic Macrodantin (until I developed resistance). True story. These things really got better, and my vegan diet was the difference.

I eat a mostly whole-food, completely plant-based diet. This is one of the most significant factors in maintaining my excellent health. It is easier than ever. If you would like my help transitioning, email me at sheri@justwindcoach.com. Or, get 28 of my favorite recipes when you join my email list here.

1992: Consistent, Intentional Exercise

Two people on road bikes
BAK 2017 with Logan

I was reasonably active as a child and teenager. I played basketball from 4th through 9th grades (proudly helping my Sacred Heart 5th– and 8th-grade teams win Oklahoma Catholic Grade School Athletic Association state championships! 😊). I played my freshman year at Mount Saint Mary High School, but we played public schools, and I found out I was not anywhere near as good a player as I had thought I was. After a season mostly on the bench, my basketball career reverted to driveway pick-up games with neighborhood boys (while my brother was planting the seeds for his future career as a technology genius by working inside on his Commodore VIC-20 and 64). I did sporadic exercise in fits and starts from then until 1992, when I was working on my undergraduate degree at Wichita State University. I worked full time and went to school at night. I finally started going to the Heskett Center (the building where I now work full time) to exercise between work and my 7:05 p.m. classes. I also did step workouts at home. I cringe at flashback to the then-fashionable tights and leotards I wore in public in the Heskett Center. I can only hope that there were never any pictures taken that might turn up in building archives.

Eventually, I started running, and in 1996 I committed to run the New York City Marathon as part of the Leukemia Society Team in Training. My life changed when I crossed the finish line in that first marathon and started thinking of myself as an athlete.

Ever since, endurance sports have been a major part of my life. Cycling came into it when I met my husband and trained for Biking Across Kansas in 1999. I got hooked and now serve on the BAK Board of Directors and love that week in June more than any other each year. (Registration for BAK 2020 opens this Friday. Register on 11/29 for a free jersey.)

I know that consistent, daily exercise is a major factor in my mental and physical health. In addition to cycling, I incorporate yoga, weight training, walking and other forms of exercise. I do something virtually every day.

I have a Master of Education degree in Exercise Science and held a personal training certification for 10 years, until I had to let that go in 2011, when a personal tragedy prevented me from recertifying. I am considering adding certain future certifications in physical activity. In the meantime, intentional movement is an integral part of who I am and why I am healthy.

2012: Echinacea

A picture of a tea cup and a box of tea bags.
Traditional Medicinals Echinacea Plus Tea

Specifically, Traditional Medicinals Echinacea Plus Tea. I am a believer in this stuff!

2011 was a difficult year for me. It ended in a very painful way that shook my world. I decided that 2012 was dedicated to recovery. This took a variety of forms in my life, but one thing I did was research what could enhance my immune system because I was getting sick more frequently than I wanted. Some of my research led me to echinacea. Admittedly, scientific research has shown mixed results, but I decided to give it a try. I think I first tried it when I felt myself coming down with a cold, and I just didn’t want to be sick. I was pleasantly amazed at how mild my symptoms quickly became and how soon I was well. It could have been coincidental, but I was convinced. I adopted this tea into my daily routine. I drink a cup every, single morning. When I am on Biking Across Kansas, where it may not always be easy to make tea, I cut open a tea bag and include it in the magic mix of nutrients I put into my preworkout energizer. If I feel like I am getting sick, I will drink extra cups—up to five a day. It almost always stops or dramatically lessens my symptoms and shortens the duration (based on my history with colds) of my illness.

I have recommended this tea to many people over the years. My skeptical husband even became a believer after he tried it.

Whether or not the science backs up the efficacy of echinacea for immune health, my anecdotal experience has been unequivocal. It made, and continues (over years) to make, a noticeable difference.

2014: Algae

Bags of spirulina and chlorella
ENERGYbits & RECOVERYbits

I honestly can’t remember how I first learned about ENERGYbits. It might have been through Brendan Brazier’s work on plant-based eating for athletic performance, but I am not sure. Anyway, at some point, I was looking for a way to enhance my energy level on the bike, and I found ENERGYbits, which is the name of both a company and a specific product made by the company. Initially, I only used ENERGYbits, which is 100% spirulina algae. I would swallow the spirulina, conveniently compressed into easy-to-swallow tablets. It’s food, not pills, but I do prefer to swallow, because it sticks to my teeth if I chew it. There is controversy around spirulina because it can be contaminated, if it is not organically grown in controlled conditions. ENERGYbits prioritizes the safety of its algae, so I feel great about using their products. Company founder Catharine Arnston learned about the benefits of algae when she was researching ways to help her younger sister heal from breast cancer. She concluded that a plant-based diet, heavy on greens, was a powerful healing strategy, and she learned that algae contains the highest concentration of alkaline-promoting chlorophyll of any food. Using algae as part of her plant-based diet, her sister healed and has remained free from cancer for 10 years.

For several years now, I have used ENERGYbits before my bike rides and RECOVERYbits afterward, often blended into my recovery smoothie. They truly make a difference in my energy level and endurance on the bike, and they help me recovery quickly and fully after tough rides. I sometimes give them to Logan before and after his training runs and races. He has noticed a benefit on his long runs.

ENERGYbits products aren’t just for athletic performance, though. They can be incorporated into a healthful, plant-based diet daily to energize, clear toxins and enhance overall nutrition. For an answer to the ever-popular question all vegans get asked, “Where do you get your protein?” take a look at this information comparing usable protein per acre of various animal and plant protein sources. Algae is also an outstanding source of B12. In addition to ENERGYbits and RECOVERYbits, there are also BEAUTYbits and VITALITYbits, although I have not used those products personally. If you want to make this a part of your nutritional plan, you can get 20% off when you use my discount code JustWind. Type it in the discount code box at checkout. (Full disclosure, I receive a free bag for every 10 bags bought using my discount code. Although I have been an affiliate for years, I have never promoted it, so I have bought all the bags under my code, up to this point. 😊)

2018: Meditation

My New Meditation Cushion

As I have mentioned in previous posts, I thought for years that I couldn’t meditate. When I was in my health and life coaching certification trainings, my constant, nagging concern, when I traded coaching sessions with my training partner, was stress and what it did to me and how I couldn’t get it under control.

Finally, in early 2018, I decided to give meditation a real try. I called it “mindfulness” for quite a while because “meditation” didn’t feel quite right. Until it did one day. After a short time of consistent, daily practice, I noticed how much calmer and more peaceful I felt. I was managing stress so much more productively. To my surprise, I started to look forward to my daily meditation in the same way that I do my bike rides.

What I noticed most is that my health took a dramatic turn for the positive. I went over a year without a single cold, even when students, coworkers and family members around me were sick. As I said above, I think all these “ingredients” have been additive, but this one has been huge. Since I have practiced meditation daily, I have only had one real cold and no laryngitis, which used to plague me on a regular basis. Even the cold I did get was quite mild, and most people didn’t even know that I had one.

I attribute meditation to taking my physical, mental, emotional and spiritual health to the next level. As I taught in my presentation to fellow advisors this week, there is no one right way to do it. This was a limiting belief I had to overcome in order to allow meditation into my life. My practice incorporates breathing exercises, mindfulness, visualizations, affirmations and Kundalini yoga, depending what feels right on a given day. Now, I would not skip a single day. I meditate anywhere from about 10 minutes to around 30 minutes, depending on the time I have. I do it first thing in the morning or immediately after my morning workout. It is a game-changer.

2018: Mindset

A person posing for the camera

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This is probably the most difficult to explain concisely. Maybe that is why I am writing a whole book that addresses the topic. The picture is of a content me. Life is not perfect, but I have made a choice to live consciously and to choose my perspectives carefully. I still experience stress, but I have learned how to think of it differently and to choose an empowering approach to it. Kelly McGonigal’s book The Upside of Stress: Why Stress is Good for You, and How to Get Good at It was life changing. I’ve written about it previously because it had such an impact on the way I view stress and how I allow it to affect me. It took a while for me to fully internalize her message, but it started percolating right away. The biggest takeaway from McGonigal’s book for me was the idea that a meaningful life is a stressful life. The same things that bring us the most stress—family, work, school—are the same things that bring us the most meaning. Recognizing that can change everything.

I don’t live in constant bliss, but I am healthier and happier, and part of that is my mindset. Meditation supports my chosen mindset, and so do several other practices, but consciously and actively choosing the mindset I want to hold is the first step. It is a big step that has made a rewarding difference.

So, these are some of the most important things that have contributed to my healthiest year plus ever. My guess is that any one of them added to your life could make a positive difference in your physical, mental, emotional and/or spiritual health. Adding them together has compounded their benefits in my life.

I know I am not invincible. I could drop dead or be stricken down with some horrific illness (or a cold) tomorrow. I am committed to doing my part to take care of the gifts I have been given, though. These are some of the ways I do that.

I can be reached at sheri@justwindcoach.com or through a comment on this blog post or social media. I’d love to hear your experience with any of these or other practices that have made a healthy difference for you.

My Top 5 Tips for Plant-Based Nourishment

This post is the fourth in a series of “Top 5” posts, in which I share my best tips and most important practices for developing the energy, mindset and well-being to accomplish what we want to accomplish and live with no regrets. If you missed the others, you can catch my energy tips here,  my mindset tips here and my well-being tips here.

As I have mentioned in some of my other posts, one of the most basic ways I take care of myself is through plant-based nourishment, wich contributes significantly to my energy, mindset and well-being. Here is a very brief overview of the many health benefits of plant-based nutrition.

I hear a lot of questions, concerns and objections to eating plants exclusively. I won’t address all of those here, but I hope these tips will help you understand that it is easy to eat nourishing, delicious plant-based food.

  1. Keep it simple. Use this simple formula for preparing plant-based meals that are tasty and nourishing: Beans + Greens + Grains. You can choose from any number of combinations of these three types of foods to create quick meals that satisfy. One of my favorite examples is black bean burritos. Rinse and drain some black beans (or any bean really). Combine them with spinach and frozen corn in a saucepan. Sprinkle some cilantro and any other seasoning you like into the mixture. Serve as a burrito, on whole-grain tortillas, or as a bowl. It is quick, delicious and full of nutrients.
  2. Find a go-to resource or two for recipes and meal-planning. Two of my favorite are The Engine 2 Diet, which contains a meal-planning matrix for every day of the week, and lighter.world, which allows you to set up a profile of preferences and will then give you three recipe choices each for breakfast, lunch and dinner every day of the week. Whether or not you follow these resources precisely, they are great guides for getting started, as well as for ongoing inspiration. A good plant-based-eating resource (There are countless others. These are just two that I use regularly.) will help you avoid ruts and keep you motivated to stick with your commitment to healthful, compassionate eating.
  3. Be prepared. It is easier than ever to eat a plant-based diet in the mainstream world. However, it still requires some planning and flexibility to do it well. I just finished my 21st trip across Kansas on a bicycle (www.bak.org). Over the years, I have had more and more options to eat, largely because the Board of Directors (of which I am a part) does a terrific job of communicating with the host cities to raise awareness that there will be people with a range of dietary needs and to suggest to them what they can serve vegans and vegetarians in their fundraiser meals. Still, on BAK and in my everyday life, I carry back-up snacks. I don’t function well wen I get hungry, so I make sure I have something to eat if a catered function or restaurant dinner is disappointing or inadequate. Fruit, nuts, nut butter packets and bars (like Macro Bar or ProBar, among many possibilities) are easy to carry and will hold up in a bag or purse. If you are going to be traveling, use an app, like Happy Cow, to find restaurants that are friendly to plant-based eaters.
  4. Ask questions. Just as you need to read labels to make sure there are not sneaky animal-based products in food that you purchase, it is important to ask questions in restaurants or at catered functions and potlucks. It can be done in a friendly, courteous way, such as, “Do your rice and beans contain any animal products, like lard or animal broth?” If you are committed to taking excellent care of your body and/or to living your ethics through plant-based nourishment, it is important to take the initiative to find out if a certain food will meet your needs or not. Your health and ethics are too important to acquiesce to the mainstream, out of fear of offending someone.
  5. Be adventurous. There was a time when I was frequently asked, “So, all you eat is salad?” That was never the case (although a good salad is wonderful), but it is definitely not true now, when there is so much more awareness of, and interest in, plant-based eating. As long as it is made from plants and serves your nutritional needs (minimal added oil, sugar, salt, processed items), be open to trying new food. Just this past weekend, in Holton, KS, a sweet, grandma-looking woman told me that she had “researched diligently” to learn how to make vegan breakfast burritos with tofu, potatoes, onions and a delicious combination of spices. She was adventurous and willing to try a new way of cooking. Those of us eating plant-based should be open to trying new things. Pick a vegetable you have not tried and Google a recipe or preparation instructions. Try tofu and tempeh, if you have not. Experiment with different plant milks (almond, flax, coconut, rice, soy, oat, cashew—endless possibilities!).

There are so many delicious ways to nourish yourself with plants. Commit to the lifestyle, own it proudly and take responsibility for making it work for yourself. Let me know how I can help. Although my primary motivation for being vegan is ethics, health is close behind. I am grateful for my good health and am convinced that the way I eat is a major contributing factor. I would love to assist you in your journey toward living with no regrets. Connect with me at sheri@justwindcoach.com. You can also click this link to schedule a complimentary coaching call. To connect with others who are interested in living as well as possible, become part of our JustWind Producers of Power & Purpose Facebook group here: https://www.facebook.com/groups/1958072857557272/.

My Top 5 Tips for Increasing Energy

This post is the first in a series of “Top 5” posts, in which I will share my best tips and most important practices for developing the energy, mindset and well-being to accomplish what we want to accomplish and live with no regrets. We get one chance to live this life. Let’s make it the grandest life we are capable of living!

One of the most frequent complaints and concerns I hear is that people don’t have the energy they need to do what they want and even need to do in life. In its scientific sense, “energy” means “calories” or “heat,” “the capacity to perform work.” In this post I use the word in its colloquial sense—pep, zip, well-being that leaves you feeling like moving and accomplishing things.  Here are my very best recommendations for creating more energy in life.

Nourishing Salad
  1. Whole-Food, Plant-Based Nourishment: The calories (energy) you consume matter. Make them count. Make them work for you, not against you. One of the most powerful choices you can make to enhance your energy is to eat plants that contain the nutrients that support your body’s health. By eating an array of health-giving foods (and cutting out the foods that fight against your good health), you supply your body with the building blocks and tools to be vibrant and energized. When I eat a light, plant-based meal (ALL my meals are plant-based.), especially one full of leafy greens, beans, fresh, minimally-processed vegetables and fresh fruit, I literally feel the energy bubbling in me. I feel lighter and more enthusiastic. I feel health circulating through my blood. The fresher the food, the more I can feel the energy from the sun that the plants are sharing with me. My favorite app for supporting whole-food, plant-based eating is Dr. Michael Greger’s Daily Dozen.
  2. Balanced Daily Movement: Schedule exercise daily and keep your appointment with yourself. It will energize you and revive you. I experience this on a regular basis. For example, I had an exhausting day at work at my full-time job on Monday. I had planned to ride my bike 15-20 miles after work. Although I left work about 40 minutes late and knew I would be pressed for daylight, I also knew cycling was critical to my well-being, including being able to accomplish my long-term (such as elevating my health and cycling) and short-term (such as finishing this blog post draft) goals. I was right. I rode 16 miles and made it home right as the sun was setting, but the ride gave me the energy I needed to feel better and do what I needed to do Monday evening. We will feel most energetic when we have more vigorous days, interspersed with less challenging days. A combination of cardiorespiratory exercise, strength work and flexibility training, spread throughout the week, will be most beneficial.
  3. Daily Mindfulness: Since committing to a daily mindfulness practice over a year ago, I have been amazed at how much better I feel. I am calmer, more peaceful, more confident and more energetic because feel less weighed down by life. Daily, I process and release what no longer serves me. My mindfulness practice includes breathing exercises, meditation, reflection and visualization, along with occasional Emotional Freedom Technique (EFT) to unblock energy. Every single morning, I spend at least five to 15 minutes intentionally connecting with my center. The peaceful power and gratitude I feel are incredible. This daily practice has added a new level of energy to my days.
  4. Healthy Hydration: If we become dehydrated, we are very likely to feel lethargic (in addition to a host of other problems this creates). It is easy to become somewhat dehydrated without even realizing it. Just being engrossed in work for hours at a time may mean that we are not drinking regularly. If we are talking and thinking a lot (I think of my months where I have appointment after appointment with students, all day, every day.), we can really feel depleted.  Dehydration is often a contributing factor. Our blood volume is decreased when we are dehydrated, and that can really drag us down, physically and mentally. We will not feel motivated to move, and thinking becomes foggy. Hydration needs vary, according to activity level, temperature and fitness, but we all need to drink fresh, clean water regularly—probably close to 8 cups per day for the average adult. Staying conscious of this need can boost our energy.
  5. Intentional Sleep: This is often the one that poses the greatest challenge for me, but I also recognize what a difference makes. Think about when you need to get up in the morning, count backwards eight hours and then set a stopping point for your projects about 30 minutes before that, so you can wind down. As with hydration, individual differences make it hard to say exactly how much sleep you need, but most people feel the greatest level of energy after 6-10 hours of sleep. In order to enhance the quality of sleep, establish a nighttime ritual. Personally, I use journaling, reading and a quote for reflection, right before I turn off my booklight. This signals my intention to energize my body through quality slumber.

Nothing here is likely to be an utter news flash, but these tips work. If you are not doing any of these things, pick one and implement it. Stick with it for two to three months, practicing consistently. Notice the changes in your energy level. Then, add the next one and build on them incrementally. Alone, any of these could make a big difference. Put them all together in regular practice, and you may find yourself feeling a level of energy you haven’t experienced in years.

If you would like some guidance and accountability in implementing these tips in your life, in order to develop the energy you need to accomplish the things that matter to you, use this link to schedule a complimentary coaching session, where we can talk about your goals and dreams and what is getting in your way. If we decide we are a fit, I’d love to help you create more energy for living with no regrets.

“But, I was only in my late 70s when I did that.”

“But I was only in my late 70s when I did that.” When I heard those words, I knew this chance encounter was even more special than I had initially realized.

I wanted to write this post the minute I got off my bike on Sunday, because I was so pumped about meeting Dale, but life has been very full, so it had to wait a couple days.

I look forward to my longer weekend rides all week. Work and family obligations encroached on my time this past weekend, and I anticipated Sunday morning’s ride feeling frustrated that I would not be able to ride as far as I would like. However, I was determined to make the ride a positive experience and celebrate the miles I would get.

Empowered movement combines mindset and movement. Before I get on the bike (or practice yoga, do strength training, go for a walk, etc.), I choose a quote on which to reflect and set an intention for the ride. On this ride I decided that I would reflect on my quote and repeat some mantras and affirmations each time I turned a different direction.

One of the advantages of riding on quiet, rural roads is that I can talk out loud most of the time. Each time I turned a corner, I spoke my quote, some related affirmations and other words that came to my mind. It was all very stream-of-consciousness. I felt more inspired and energized each time I voiced my empowering words.

I was excited by the time I stopped for a bathroom break 23 miles into my ride. As I came out of the bathroom on a rail trail just off the road where I was riding, an older man rode up and propped his bike against a park bench. We greeted each other, and then he said, “I see you all the time on 21st Street. We are usually going opposite directions, and I say to myself, ‘There is the lady on the white Fuji, and she goes WOOSH!’” He introduced himself as Dale, and we shook hands.

We talked about how lucky we are to have great areas to ride and about various organized rides we have done. He said he had seen me riding with my son on the Wicked Wind this year, a ride in May, where it was pouring rain. We commiserated about how cold we got on the Wicked Wind. He told me about riding the Katy Trail and how well-supported that ride was. We were just two cyclists, enthusiastically sharing stories and our mutual love for cycling.

I asked Dale if he had ever done Biking Across Kansas, which I ride every year. This is when the conversation took an amazing turn.

Dale said, “No, I have never done BAK, but my brother and I rode across Kansas in four days. (BAK is an 8-day ride, often with multiple days in the 70-90-mile range.) But, I was only in my late 70s when I did that. I’ll be 90 in two days.”

Holy smokes!!!!!

Dale told me that he started riding at age 71, when he purchased a $10.00 bike at a garage sale. He said, “I went for a ride and thought, ‘This is fun!’”  He bought many bikes after that, including some very nice ones, but said he had trimmed his bike stable from seven to two, just in the last few weeks.

“Until I was 85, I rode 7,000-7,500 miles a year,” he told me. (I ride 4,000-4,500 miles a year, and that is quite a bit.) “Now, I only ride 3,000-3,500.” Still, not too shabby for a nonagenarian!

“The Lord’s been good to me,” he said. “I don’t take any medicine, and that’s pretty good for my age.”

No kidding!

Then, he said, “I’m kind of a health nut, too. My wife and I have been vegetarian since 1951.” I said, “That’s awesome! I’m vegan.” “To be honest,” he said, “we eat vegan all the time, except when a relative is trying to be nice and makes us mac & cheese because they know we don’t eat meat. When that happens, we’ll eat it. But, otherwise, we eat vegan.”

We talked for several more minutes, and I thoroughly enjoyed every one of them. Despite our age difference, we clearly understood each other.

Finally, we parted ways because we were heading different directions. I was excited and energized as I got back on my bike, really uplifted by our conversation.

Then, it hit me. Dale was a gift from the Universe, helping to affirm that I am doing the right work with my coaching practice, including my free Facebook group. My mission is to teach the lifestyle practices that help people live and age with power and purpose, while contributing to the creation of a healthier, more compassionate world. Some of the key pillars of what I teach (and practice in my own life) are mindfulness, plant-based nourishment and empowered movement. Dale is the embodiment of living and aging with power and purpose.

And, seriously, what are the odds of running into a nearly-90-year-old, nearly-vegan cyclist on this particular ride, where I was putting so much energy into manifesting the conditions I want to create in my life . .  . in KANSAS?! He had apparently noticed me for years, but we had never talked until that day.

One of my mantras on that ride and since was, “I am grateful that I am attracting exactly the right people, at exactly the right time, for exactly the right reasons.”

As I pedaled north, I knew, really knew, that Dale was one of my people—a true gift from the Universe to encourage me to continue working toward my goals.

I am grateful for Dale and look forward to seeing him again. Meeting him was amazing! My only regret is that I didn’t think to ask him if we could take a selfie together. I have a great, warm picture of him in my mind, though. What a gift!

Closing the Gap

In a previous post, I mentioned that I took The True Vitality Test, on The Blue Zones website and was jolted by my results.

The test indicated that, based on my responses in December 2017, my predicted life expectancy is 88.9 years, and my predicted healthy life expectancy is 78.1 years. The third number, 97.5, is my potential life expectancy. As I get older, witnessing the aging of family members and friends, I have become acutely aware that I am only interested in extending my longevity if I can be as healthy as possible for those additional years. Upon seeing my results, my personal mission immediately became closing the gap between my life expectancy and my healthy life expectancy. I believe that I have a responsibility to optimize the gifts I have been given, so that I can add value while I am on this earth. To do that, I must take the best care of my body that I can.

While my lifestyle already included many of the features that contribute to a long life of health and purpose, I knew there were refinements that I could make to close the gap. I am committed to continually monitoring my habits to ensure that I am doing the best I can to stay consistent and that I am getting back on course when life throws challenges my way.

The mission of my coaching practice is to teach the lifestyle practices that help people live and age with power and purpose, while contributing to the creation of a healthier, more compassionate world. Essentially, I want to help other people close their gaps, too.

Toward this end, I will offer an opportunity within the next several weeks designed to guide people on their journey toward living and aging with power and purpose. The key components of it are the pillars of my coaching practice and my own way of life.

Mindfulness consists of a range of techniques for being present, managing stress, sleeping well and focusing energy in a healthy, proactive way.

All the healthiest, longest-lived cultures in the world emphasize plant-based nourishment, which is one of the foundations of both my life and my coaching practice.

Empowered movement combines physical activity and mindfulness to maximize the benefits of both.

Because social connection is a vital part of living a long, healthy life, the opportunity that I will reveal allows participants to share the journey with others who are working to close their gaps.

I am aware that it is impossible to control every variable involved in our length and quality of life; however, our daily choices do make a difference. It is within our power to cultivate habits that enhance our chances for living long, healthy lives. Personally, I believe that I have a responsibility to foster those habits and position myself as well as possible to add value in the world. This is my way of paying my debt of gratitude for the gifts I have been given.

Stay tuned for more information on the upcoming opportunity Close the Gap opportunity.

Intention

Meriam-Webster Dictionary defines “intention” as “a determination to act in a certain way” and “what one intends to do or bring about,” among other usages.

Bringing intention to just about anything can enhance both the experience in the moment and the effectiveness and level of satisfaction induced by the activity. Several synchronistic encounters have generated a resurgence of interest in practicing intention in my everyday life. Here are a few of the ways I am doing that.

Sleeping: Right before I go to sleep, as part of my nightly journaling practice, I set an intention to answer a question or solve a problem. I write it in my journal and ask my inner guidance to help me find the answer or solution. This sometimes leads to vivid dreams that steer me to a resolution. Other times, I awake with greater clarity or peace around the issue. Either way, I find that it is crucial to take a moment immediately upon awakening to record and process the guidance in my journal. Doing so contributes to deeper understanding and an increased chance of remembering and implementing what I learned in my sleep.

Eating: Adding intention around eating can be life changing. For me, intentional eating manifests in many ways. First and foremost, I eat plants, not sentient beings. My primary intention behind doing so is to add to the compassion, as opposed to the suffering, that exists in the world. A bonus is that the most compassionate way of eating is also most life-enhancing for my own body. By eating whole plant foods, I am intentionally doing what is best for raising the level of compassion in the world and for optimizing my own wellness. Beyond this most critical intention, I have committed to checking in with my emotions before I eat, to consciously and thoroughly chewing my food and to putting my fork down between bites. It is amazing how this can transform eating from a function to a practice. It can be challenging to accomplish this in the midst of a hectic day, with lunch squeezed tightly between appointments, but I make every effort to maintain my intentional practices around eating even then. I find that it helps my body to be in a calmer, more peaceful state to accept the nourishment that I give it.

Exercise: Physical activity, in itself, is wonderful for our bodies, minds and spirits. Engaging in regular physical activity has been one of the most transformative habits of my life. I have been a consistent exerciser since I was 23. My focus has shifted from gym to running to cycling over the years. While each has played an important role in who I have become, cycling is an absolute passion. I find the mood-enhancing and spirit-boosting effects of physical activity are elevated when I add another layer of intentionality to my exercise. I am committed to exercise because I know that moving my body in challenging ways makes me far, far happier and healthier than not doing so. I can get even more out of the movement when I meditate on a resonant quote and/or repeat affirmations to myself. On a recent bike ride, the quote that formed the basis for my intentional mediation was this one by Lucius Annaeus Seneca
“It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.”

This is a poignant reminder for me as I work toward some challenging goals. I also include on my rides affirmations designed to reprogram long-held beliefs that are not serving me. I find the combination of powerful physical activity that I love (cycling for me, but it might be something else for you) with positive self-talk and deep pondering of a worthwhile idea to be a particularly potent strategy for improving my confidence and my sense of well-being.

I recently read the excellent book Healthy Brain, Happy Life, by neuroscientist Wendy Suzuki. She explained how a workout called IntenSATI changed her life. The creator of IntenSATI, Patricia Moreno, combined a fusion (dance, martial arts, yoga and interval training) workout with powerful affirmations. Suzuki found that the intention this brought to her exercise changed the way she thought about herself, her body and what is possible in her life. She noticed that her creativity was enhanced, and she was more willing to take reasonable risks in her work and social life. I related strongly to what she said. My experiences on the bike, particularly combined with positive messaging to myself, permeate every aspect of my life and bring me renewal on a regular basis.

I am not necessarily successful at bringing intention to everything I do, but the areas where I do are more rewarding and help me to grow. In our highly distracted world today, the more intention we can introduce into our daily lives, the better. I believe that I have a responsibility to live my life with as much focus and purpose as possible so that I don’t miss the moments that comprise the whole of my existence.

My Favorite Books in 2016

Once again, reading was a rewarding and enriching aspect of my year. I am excited to share my second annual list, roughly, by the order in which I read the books listed in each genre, of my favorite books from a year of reading.

Memoir is one of my favorite genres, and it was interesting to note how many of the books I most enjoyed in 2016 came from that category. A number of them were about epic journeys of one type of another. I love the idea of a quest for personal growth and soul searching. Many of my bike rides become those in miniature for me. Vicariously, I learn and grow from the memoirists’ quests, and they inspire me to explore the idea of setting out on adventures of my own, whether geographic or metaphorical in nature.

These are the books that I gave four or five stars in Goodreads during 2016.

Business

Health

History

Memoir/Biography

Nutrition/Cooking

 

Personal/Professional Development

  • Retire Inspired: It’s Not an Age, It’s a Financial Number, by Chris Hogan—I felt motivated to take action toward improving my financial future after reading this book. Unfortunately, I haven’t followed through on everything that I planned at that time, but I do intend to refer back to this competent guide.
  • What I Know For Sure, by Oprah Winfrey—I just love Oprah, and this collection of her popular column, “What I Know for Sure,” in O Magazine is light, easy reading that imparts a lot of quotable wisdom.

Social Justice

True Crime & Justice

Writing