Wholeness Health and YOU!

Daily Intention Setting: Day 5

January 5

“Today I will move in a way that is rooted, clear, and open to what is possible.”

Alex Elle said something pretty cool during this session. She said that, instead of a list of goals for the new year, she was going to focus on the energy that she wants to bring throughout the year. She said she’s going to trust in herself, not force things, and that she’s going to focus on being present. She said she’s going to make sure her “yes is clear” and her “no is clean and kind”.

She asked us to think about how we want to be. How we want to show up. She also reminds us to let go of the pressure to be perfect and just be present, honest, and follow what we feel is right.

Then she asked us to choose a word to carry into the new year. Hers? Alignment. It took me a bit of time to discover my word. I took a few deep breaths, calmed my mind, and suddenly it came to me. Soul-centered. Something I learned from Sarah McLean. It’s how I want to show up this year. To me it means being present, being honest, thinking and acting from my heart and soul. I’ll do my best to set that intention every day and keep it with me all year long. All my life.

What’s your word?

#31dayintentionsettingchallenge

#whatsyourword?

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Daily Intention Setting: Day 4

January 4

“Today I will live from here.”

Oh. My. Goodness. Love, love, love this one! So simple, yet so true. In this session, Charles Freligh asks a very simple but straightforward question: “Where do you come from?” And what if the answer is even simpler? “I come from here.” Charles talks about how we sometimes get caught up in the future or stuck in the past. We think about what we want and fret about what may or may not happen. Or we remember the past and get bogged down by memories. Today’s lesson reminds us that the only time that we can act on anything is . . . now.

Charles describes the image of being on a sailing ship. He says that there’s usually a destination. In fact, that’s what gets us to act in the first place. Then he says, “. . . you can only get there by adjusting to what’s here.” It reminded me of a quote by Dolly Parton: “We cannot direct the wind, but we can adjust the sails.” We have goals for ourselves. Dreams. We have to work toward them – they won’t happen instantaneously. But the steps we take to make those dreams come true can only be done in the present moment with the information we have.

The question is can we do that? Are we able to live from here?

We can’t change the past. We can only work toward the future by the actions we take right now. And if something veers off course, we can adjust, keeping our eye on the goal.

“Today I will live from here.” That’s the intention for the day. But, quite honestly, it sounds like a wonderful intention for life.

Happy living!

#31dayintentionsettingchallenge

#livefromhere

Daily Intention Setting: Day 3

January 3

“Today I will remember who I want to be.”

Stuart Sandeman says that we all have a version of ourselves that we aspire to be: kinder, more patient, more energetic, etc. What happens, though, is that “life gets noisy”. We get stressed out, we’re pulled one way or the other, and/or we react instead of calmly dealing with a situation. We forget, he says, that we have a choice about how we show up and who we can be.

In order to get back to the person that we want to be he leads us in a 4-4-8 breathing activity. We begin by imagining a beautiful, cleansing light. Then we breathe in that light for 4 counts, hold it for 4 counts, the let it all out for 8 counts. We do it a few times so we can create a safe, calm space in which to focus on our intention. Then he asks us to place our hands on our hearts and ask it to show us a word that represents who we would like to be today. He offers things like calm, clear, patient, etc., but reminds us not to force it. Let the word come to us. When it feels right, we’ll know it.

Mine? Confident. It just kind of popped in there. And it was the right word for me today. I needed it. I wasn’t aware of it at the time but it was appropriate and every time I looked at my phone I saw my intention and remembered my word. Tomorrow I may need a different word. I don’t know. But today I was confident. And it felt good.

Who is it that you’d like to be? What word did you see?

#31dayintentionsettingchallenge

#rememberwhoyouwanttobe

Daily Intention Setting: Day 2

January 2.

Day 2:

It’s getting late in the day. I got home not that long ago. I ate dinner and now I’m in my pajamas. I’m tired. But there’s something a tiny bit different today. I’ve set down a stone or two – and I feel lighter. I’m not carrying the weight like I once did. Amazing what one day will do . . .

Sarah Blondin is today’s teacher and she sets our intention for the day: “I will put down what I no longer need to carry.” What she wants us to do is let go of what we don’t need to hang on to, to release the story, the pain, or whatever weighs us down.

She tells the story of a young person who carried a stone thinking it would make them stronger. A wise, older person asked why they thought they had to carry it around and said that everything that we experience has a purpose but if we don’t let go of it, it doesn’t become ‘medicine’. We don’t learn the lesson. So the young person put the stone down and felt their true strength.

This meditation shows us that we are actually stronger when we let go of the weight we unknowingly carry with us. Nature sounds help to soothe us as she guides us through a vision of the stones we pick up and carry, asking us to clench our fists, feeling the tension it causes, then tells us to relax our hands and put the stone down. We don’t need to carry it anymore. By letting it go we discover just how strong we are.

And so I put down a stone today. I let go of something that no longer serves me. As a result, I felt calmer and more ready to handle what came my way. It also prompted me to choose not to pick up another stone that was at my feet. I left it alone and I felt so much stronger knowing that I didn’t have to carry it around.

Did you put down a stone today? How do you feel?

#31dayintentionsettingchallenge

#putthestonedown

Daily Intention Setting: Day 1

January 1. Happy New Year. Happy New DAY!

I’ve been saying for a long time that resolutions are great but they don’t have to begin on New Year’s Day. I believe that whenever you want to make a change you should just do it. Just start. Whenever that may be. Middle of April. End of September. Right now. Set a goal and go. Some require a bit more planning but I think you get the idea.

For me, one of the goals I need to work on is setting my intention for the day. I’m going to be honest here. I suck at it. Awful. I sit down to meditate and get myself all relaxed and then . . . nothing. I have no focus. No intention. Do I try a manifesting visualization? What do I focus on? Do I wish for calm? Most days I can slip into silence and just listen, which is a good thing, but sometimes when I’m done I feel almost let down. Like I’m in limbo.

Enter: Insight Timer.

It’s a free meditation app that I’ve been using for quite a while and I love it. A couple of weeks ago I noticed that they were offering a 31-day Daily Intention Setting Challenge. Whaaaaaa?!?!? No need to twist my arm. SIGN ME UP!!! And, of course, it was going to start January 1. LOL Okie doke. I was sad to have to wait because I was just so excited to get some help with my issue that I wanted to start right away. Oh well. It’s all good.

Then I had a thought: what if I did the challenge and included it here, on my blog? Why not try it, right? So here we go. I’m going to try my best to write a quick blurb every day of the challenge and see what happens. I’ll document it and see if it helps me. The sessions are only supposed to be a few minutes long (and by a few I mean 5-10) so it’ll be pretty easy to slip into my morning routine. Hey! Maybe if I listen to that first, then my actual meditation will be better! We’ll see. I also invite YOU to join me in the challenge. Even if you don’t meditate it’s a great way to kind of set up your day. What do you say? Let’s go!

Day 1:

The introduction blew me away. The narrator said, “Setting an intention is making a decision about who you want to be and how you choose to show up.” She also reminds us that change takes time but gets better with practice. Wow! Love it!

The teacher today is Justin Michael Williams and he tells us that we have the power to begin again, but that it doesn’t mean that everything in the past is erased, it means that by starting fresh we are releasing the power or energy the past has over us. We’re letting go of the hold it has on us. He leads us in a visualization of a bubble with everything that happened in the past year – good and bad experiences, lessons we learned, etc. – and then a beam of light bursts that bubble, dissolving its energy. That leaves us unencumbered and ready to move forward. He says that it allows us to let go of some of the pressure we put on ourselves too. He even gives us an intention for the day: “Today I will start fresh and give myself a clean slate.” I liked it so I immediately set it on my homepage so that I can see it throughout the day, reminding myself of my goal.

If you decide to join the challenge, download the app, sign up for the challenge and knock out the first session in about 6 minutes. Then you can add the widget to the homepage of your phone so you can see your intention every day. Go to the Stuff I Love! page (at the top of the website) and see my review of the app as well as the icon so you know you’re getting the correct one. I hope you’ll join me and let me know how it’s going for you. Who knows, a little practice may lead to big changes and a happier you!

Have a happy!!!

#31dayintentionsettingchallenge

#insighttimer

#startfresh

Woods Walk #7

We did it! We froze but we did it! We squeaked in the last hike before the November 30th deadline – and the snow storm.

For our last endeavor we decided on Messenger Woods in Lockport. We bundled up in our winter coats, hats, gloves, and hiking boots. I’m so glad we geared up this time because the terrain was most definitely NOT smooth. We literally trekked through the woods for this one. Up. Down. Twisting and winding our way along the leaf-covered trail. Avoiding camouflaged roots that threatened our balance. It wasn’t terribly tough but we certainly had to pay attention to where we stepped.

The north loop was fairly short and when we reached the end of it we saw the arrow pointing us in the direction of the south loop which creates a much wider circle around the preserve. Although the trees were basically bare, there was still plenty of color on the ground and the sun shining through cast a golden glow on everything it touched. Needless to say that, because of the cold, we didn’t linger too long here. We essentially speed-walked our way around so that we could hop in the truck and crank up the heated seats. We agreed that we would definitely come back next year when everything is in bloom and the weather is better for a leisurely stroll. We’ll probably bring the camera too – I’m sure we’ll have a lot to take in when the forest is alive with color and activity! Overall this was a treat. It’s too bad we were too cold to really enjoy it! LOL I would definitely recommend this trail and I’m looking forward to going back.

Hubby and I submitted our hikes and completed the form to receive our medallions. I’ll be back with a picture and an update once we get them. We’re glad to have completed the mission and we’re already thinking about next year. In the meantime, there’s a turkey sandwich with my name on it waiting for me. Gotta go……

Happy hiking!

#WoodsWalk2025

#reconnectwithnature

Woods Walks 5 & 6

Ok, so waiting until the very last week to try to squeeze in three walks may not have been the best idea . . .

Our hike through Theodore Marsh was rather bleak, gray, and windy. I can’t say that the scenery was spectacular but I can only imagine that it comes alive during the warmer months. The weather wasn’t very cooperative and even the animals took cover. We didn’t see a one. Thank goodness the terrain was level and easy to navigate. At 2 miles total, there and back, it was fairly quick too. I ended up putting the hoods of my sweatshirt AND my jacket on and tucked my hands into my sleeves in order to protect my fingers from the stinging wind. I’d like to go back someday when the weather is much warmer and the vegetation is alive with color and activity.

Cloud cover and cold mist set the stage for our next hike through Rock Run Rookery though it offered a bit more in the way of scenery with a large lake and what we think might be American White Pelicans. (I’m not a “birder” and it took a bit of internet searching to estimate the species.) Whatever they were, they were plentiful and graceful, swimming in small groups or hanging out on the water. The path itself is just under a mile long, beginning with a paved surface then transitioning to a really cool boardwalk-type pathway out into the tall grasses and over the waterway. On a warm sunny day I think this would be a picturesque spot to eat at one of the picnic tables, drop a canoe or kayak, or birdwatch, though I read that winter is a great time to see bald eagles. I’d like to go back someday and explore a bit more.

We’ve got one more hike to go to be eligible for our Woods Walk 2025 medallion and only a few more days in which to complete it. I don’t have high hopes for nice weather but we’ll be prepared for it. We’re determined to finish!!!

Being Thanksgiving, I want to wish everyone a wonderful day filled with warmth and peace. Let’s give thanks for the blessings we have, no matter how small. For me, especially after these two chilly hikes . . . I’m grateful for heated seats. 😏

Happy hiking!

#WoodsWalk2025

Woods Walk #4

Oh my goodness! What a beautiful day for a walk! We visited Riverview Farmstead on Saturday for Woods Walk #4 and loved it! I had to work in the morning and we still had chores to do but we couldn’t resist a quick getaway, especially when the weather was so incredibly cooperative. If you’re not familiar with it, or maybe you’ve simply driven past it a million times without realizing it was there, Riverview Farmstead is a hidden gem located at the corner of Hassert (a.k.a. 111th) and Book Road in Naperville.

The farmstead sits on a parcel of land alongside the DuPage River at the end of the winding drive leading away from the main roads. You can tour the property, read all about the Clows as well as some of the other families that settled in the area, and meander along the paths that lead to the river. In the open area you’ll find the original limestone house, a wooden structure that used to be a residence, and of course the big red barn. And with the fall colors blazing in the afternoon sun it was like a picture perfect step back in time.

The path itself wanders through the property with a spur heading north-ish and the official Woods Walk section that heads south. Unfortunately we didn’t have time to explore the northern path, but we plan to head back someday to see it. The Woods Walk path allows you to choose either the paved or the crushed stone. We first took the paved portion south, enjoying the sunshine and crisp, clean air. Once we reached the check-in point, we ventured a bit further west but turned around at the small parking lot near the residential area. We continued our return trip by veering off the paved path, walking along the gravel path that stretched along the river. The trees that lined the way shimmered in the sun, we could hear birds chirping and squirrels rustling through the brush while the river quietly flowed beside us. At the finish, we paused for a few moments to take it all in, a bit sad to leave. It was an extremely peaceful walk and, at only about 1.5 miles, it was a fairly quick and easy escape.

Riverview Farmstead is a precious little piece of history and a wonderful place to visit. I imagine it’s a photographer’s playground all year long! (I wish I’d brought my camera!) I hope we go back during the winter just to see it under a blanket of snow . . .

#RiverviewFarmstead

#HappyHiking

#WoodsWalk2025

Spinach and Feta-Stuffed Chicken Breasts

Living a more Mediterranean lifestyle has opened my eyes to the joy of cooking. And that’s saying a lot because I’m not one of those people who is blessed with the ability to cook without a recipe. God bless my husband who has endured, with a somewhat pained smile, some of my “experiments” that didn’t quite make the grade . . . Not that I’m a terrible cook but I definitely need direction! Over the past several months now, we’ve been enjoying delicious, healthy food that leaves us satisfied rather than raiding the fridge for something else.

The following recipe comes from “The Mediterranean Diet Weight Loss Solution” by Julene Stassou, MS, RD (I’ll be writing a full review of the book in an upcoming post!) and it’s awesome! I’m sure for a seasoned cook 😏 it’s so simple but for me, I wouldn’t have thought of it much less how to put it together. Here’s what you’ll need:

Prep time: 10 minutes

Cook time: 45 minutes

Servings: 4

2 tablespoons extra virgin olive oil

1 pound fresh baby spinach

3 garlic cloves, minced

Zest of 1 lemon

1/2 teaspoon coarse sea salt

1/8 teaspoon freshly ground black pepper

1/2 cup feta cheese crumbles

4 boneless, skinless chicken breast halves, pounded to 1/2-inch thickness

Preheat the oven to 350°. Heat the olive oil in a large skillet over medium heat until it shimmers. Add the spinach and cook until wilted (about 3-4 minutes) stirring constantly. Add the garlic, lemon zest, sea salt, and pepper. Cook for about 30 seconds, mixing everything well. Remove from heat and cool slightly. Blend in feta cheese.

Spread the spinach and feta cheese mixture in an even layer over each chicken piece and roll the breast around the filling. Secure it with a toothpick or butcher’s twine. (I used a longer toothpick and inserted it on an angle.) Place the chicken breasts in a large enough baking dish and bake for 30-40 minutes or until the center reaches 165°. Remove from the oven and let rest for 5 minutes before serving. (And remember to take out the toothpick before your first bite!)

Note: I forgot the lemon zest and it was still really good! LOL I also used less salt than the recipe called for and it was very tasty. (I’m not a fan of salting.) We enjoyed this dish with a small side salad and rustic sourdough but you can serve it up with just about anything you’d like to round out the meal. And there’s enough for leftovers! Cook once, eat twice. Oh yeah!

Enjoy!

Love Your Toofies

Ever since we were kids we were told to brush our teeth every day. Twice a day. Floss. Don’t eat so much candy. Other than to ward off bad breath, cavities, and the embarrassment of having food stuck in our teeth, we didn’t really think about much more than that. What we didn’t know, however, is just how important those few minutes each day were to our overall health.

Let’s think about it from the most basic level. The mouth is, essentially, the gateway to the body. Consider how much we take in through our mouths: food, fluids, air, and whatever else is floating around. It’s a direct line to our respiratory and digestive tracts. That means that whatever we take in will end up in our stomachs (and beyond) as well as in our lungs and bloodstream. All the more reason why we should be selective about what we ingest. If we don’t take good care of our teeth, gums, and mouth we let in germs that could travel to other parts of our bodies, infect different systems, and cause inflammation and disease.

Um . . . no thanks.

There are some factors that put us at higher risk of periodontal disease. Poor nutrition, smoking, excessive use of alcohol, and even high stress levels are some of the more obvious culprits but what we don’t always realize is that any condition that lowers our ability to fight off infection could put our dental health at risk. Diabetes, autoimmune and respiratory disorders, cancer, HIV/AIDS, and even osteoporosis can affect the body’s defenses against nasty germs. But even if we’re healthy, poor dental hygiene can actually lead to things like respiratory problems, cellulitis, cardiovascular disease, endocarditis, high-risk pregnancy, and oral cancers. Even our mental health can be affected – when we feel down, we may neglect self-care, which may lead to embarrassment of the way our teeth look or how our breath smells. I think you get the idea . . .

So, what can we do about it? How can we take control of our dental health and, hopefully, ward off all kinds of terrible health issues? Here are some tips, most of which we already know, but are always worth mentioning – and remembering on a daily basis:

Brush and floss regularly. Opinions differ about whether we should floss before or after brushing. Some say after, to get anything we missed, and some say before, to loosen up food particles hiding between teeth and under gums. That way they’ll get removed during brushing.
Use mouthwash.
Avoid alcohol and tobacco. Some say to even limit the amount of tea or coffee we drink to avoid stains and acid eating away at the enamel.
Maintain a healthy lifestyle. Be active and eat good, nutritious food. Good health starts from the inside.
Maintain any conditions that you do have. Take prescribed medications, treatments, etc. to help your body do its job in fighting further problems.
Avoid food and drinks with high acid content and sugar.
See your dentist every six months for regular cleanings, checkups, diagnostics, etc.
Replace your toothbrush or toothbrush head (if you have a power toothbrush – and I HIGHLY recommend them!!) every six months.

In fact, at my last dental visit, my hygienist spent barely any time at all scraping my teeth. She commented on how easy it was and commended me for taking such good care of my teeth. Then she asked me how I did it. Here’s my secret: other than the brushing, etc. I change the toothbrush head between dental visits. My hygienist cleans my teeth really well (duh) and about three months later, I replace the toothbrush head before plaque has too much of a chance to develop. Then, about three months later, I have another dental visit and she cleans them up once again.

We all know it’s important to stay healthy and strong. Though it seems painfully obvious that dental health is part of daily life, it’s amazing how easily we can take it for granted and neglect it – until the day something goes wrong and fixing it is not only incredibly painful but expensive too. So show your “toofies” some love. Take care of them and they’ll take care of you.

#HappyBrushing

#LoveYourToofies

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475

https://penndentalmedicine.org/blog/connection-between-oral-health-and-overall-health/

https://www.carequest.org/about/blog-post/how-oral-health-affects-overall-health-and-how-improve-both

https://health.clevelandclinic.org/oral-health-body-connection

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: