Self-Care Reminders From A Chef Spoon

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The Chef-y

Ok. I’m not going to lie. The Chef-y spoon looks good with the AM & PM Beverage Set and after some thought, it seemed unfair to craft wooden spoons for “drink” people and leave out my crowd of culinary friends. Home cooks, galley stewards, and gourmet chefs, this spoon is for you! For everyone else, let me introduce you to the spoon of spoons and the self-care reminders embedded in its use.

If you didn’t know, a Chef Spoon is a thing. It’s akin to the pen-in-the-pocket of the business world. A chef spoon is that equivalent for the culinary world. It’s a spoon you carry on your person, and its star quality, comes from its versatility. It can be used for tasting, cooking, plating or serving. Think of it as the humble kitchen tool that is always at the ready. A work horse on the line… But there is another reason I like it. All those things represent something more personal and more human. They embody the best parts about life; parts worthy of the reminder that sometimes in the pursuit of wellness, one must first thwart despair to make room for deliciousness. Are you ready?

Tasting, cooking, plating, and serving…

To taste life is like touching joy or pain. It’s a feeling. Something the human condition understands on an innate level. It’s emotional, intuitive, and expressive even if indescribable. But cooking however is physical. It’s our human capacity pushing back on the conditions of our environment meaning we, as living beings, can physically change space and circumstance through action. If I don’t stir the pot, the sauce is going to thicken and burn… Cooking is a conscious reminder that we have the ability to be change. The act of serving then brings us to the precipice of that change. (I know I skipped plating but bear with me.) Being of service is defined by having a sense of purpose and when you know you can make a difference, you become empowered by having a choice. That choice positions us on the forefront of decisions which directly influence those around us. One’s contribution is an amplification of personal efficacy, impacting immediate spaces and corroborating oneself as a source of spread whether it’s love, hate, or even a virus. So frequently we forget this, as I think at times we identify as far removed from “mattering”. We give up and settle on the default version of ourselves and never stop to think about how personal initiative (or lack there of) affects the well-being of both individual and community. We are connected you and I, even if only by a ripple, but a ripple nonetheless, and not to be ignored. Lastly, let’s go back to plating. This is the creative genius of your will to choose… Plating for a chef is the vision of spirit. It’s the manifestation of an idea come to life. It’s the bloom, the fruit of all fertilizer, the nurture that we can define as self-care. What’s on the plate is a series of choices and personal agency that collectively represent one’s commitment to “caring”. It’s the f#cks you have to give or perhaps more frequently, the ones you don’t. The plate is a taste of how you’ve been treating yourself, and indirectly, how you might be treating others . Have you been paying attention? Do you give a care? Why or why not? What’s driving your behavior?

This post is not to imply that everyone needs to be a chef to create good for the world. It’s just a little reminder that everyday life holds opportunities to improve the quality of the one we’re living. Ditch the paper plates and pull out the fine china. Try something different for the sake of curiosity. Dive into the details of everyday things and you might awaken yourself to a new sense of purpose; adding flavor to an otherwise bland landscape. It is said that we eat with our eyes but how many moments pass in as bland or bitter? How much of our lives taste processed or mundane? A settling for the status quo… a life without spice…

But satisfaction doesn’t come from lavishness. I think it comes by connecting with our human experience… recognizing we are the source of creativity, and to truly understand that, means we can change whatever task lies ahead. I wonder sometimes if it’s not that we feel powerless to take things on, but rather we just don’t have a clear vision for ourselves so we don’t understand how to tackle our wants, fulfill our desires, and adjust the setting on our primal default. The overwhelm of things gives way to inaction, and powerlessness is one of the fruits. What I like about cooking is I get to explore those things. I can taste the fruit. Add some sugar until it begins to taste sweet. Satisfying cravings is my adventure sport where I get to know the depths of my complacency. I can develop recipes for the areas where my life is lacking, and cater to both moments of nourishment and flavor. Being able to provide myself the right mix of ingredients satiates the discontent. It helps quell the frustrations, expectations, and projections of life tasting less than delicious. It’s also the drive that keeps me following curiosity. Instead of finding fault on the menu, I remember I can creating my own. I can cook my own meals, plating them, and even serving them so those around me can get a taste of my recipe, my version, my vision for a good life. It’s not a force feeding. There’s no need for a food fight. It’s just a reminder that kindness is merely at hand, and a chef spoon helps me extend it. It’s a humble spoon, but one of utility that graciously enables care.

I thought my thing was food. I thought pursuing a culinary career was the passion that would ignite my inner spirit and keep me safe from episodes of despair. Unfortunately it has not, and I visit depression just like many of you likely do. But what pulls me out of those periods isn’t my job, or my partner, or exotic travels you may have seen on my socials. Those are all great distractions for alleviating my mental health for a time but the thing that sustains in the long-term is art. Carving spoons is creative, as is the plating of my meals, or the pressing of flowers, or baking bread. These joys all began as small wonders that I’ve been chasing ever since. It’s been a journey of self-discovery that started with humble beginnings. I would never have believed you if you told me 10 years ago I’d swap my love of food, for a love of utensils but here we are… And it’s not a swap really. It’s an extension. One I enjoy sharing with you, because it fills me with purpose. I no doubt believe you too have something worth sharing even if you don’t feel it yet. I also believe it remains important that you find. We need that thing. We need it for the both of us. I want kindness to ripple cause I know with it carries a tide of wellness… So go explore and get curious. You’ll find it. Go on now. Get!

See what I mean? They look good together. I wasn’t lying…;)

A Guide For Life During Lockdown

What-up folks!

Isolation issues got you down? If the stay-at-home orders, quarantines, and and all things social distancing have created a blur of your life, fear not! I have cracked the code on tracking time and have some suggestions for how you can stay organized while staying at home. During my five years of housebound caregiving, I learned a bit about defining structure when time seems irrelevant. The Wednesdayness of days becomes a struggle when there’s no real beginning or end and that’s what this post will address. The structure below helped me conceptualize each week with an element of flow and thereby removing that sense of stagnation and monotony. It’s not rocket science but it still took me about two and a half years to find a formula that worked. What I realized was every day observed through the eye of time was inconsequential. What made a difference was having a rhythm to each week and applying that rhythm cyclically in the face of time. This is what restored my sense of purpose over the long term. I’m sure most of you don’t want to wait two plus years to figure-out a personal strategy so I’m gonna share my tips below so you can immediately attempt to protect your sanity. I’ve provided sections for how I like to think about both life and fitness within the days of the week, and then I cycle through the themes week after week. And please don’t mistake this as some productivity challenge or something. It’s not a tool meant to achieve everything on your list. It’s just a different perspective for organizing the day to day which for me, was the thing that kept my mental health intact for years when I couldn’t leave the house.

The Big Picture

Before we jump into the meat of this post, let’s get clear on one thing real quick. We all need to calm the F down. To think anyone can simply make a sweeping adjustment of lifestyle on a dime is absurd. We aren’t even a month into this Coronalife train wreck and I can sense the communal freak-out of everyone scrambling to keep life somewhat “normal”. Stop doing that! Just S T O P. Nothing about this is normal and you are wasting time living in denial. Although this might seem like a slow moving car crash as we watch it unfold day by day, in truth it’s a sudden and dramatic change that deserves a significant pause to check for life-altering wounds. Anyone that’s experienced whiplash knows, a pain in the neck can be a significant blow, even when the neck’s not broken. So, rather than dive into online work meetings and the home-schooling curriculum, take a good hard look at your situation and determine the safety and security of your family unit. Create a budget and assess your resources. And resources are not exclusively financial. Does someone in your household cook? Food security is important right now as we all try and limit our trips outside the home. Who’s the tech guru? Is there someone in the house that easily understands computers? (Might be your kid.) How about cleaning, or home repair, or just best at not touching their face? When you really start assessing your situation, different strengths and weakness will emerge that will help guide your momentum forward but it’s important to take in the big picture. You need that macro perspective of your new normal before thinking about thriving in it. Quarantine and social distancing measure might very well be here for months, if not longer, so I encourage you all to take the necessary time to asses your situation so you can, with a rational mind, make smart decisions.

The Day To Day

And now for your sanity…

I know many of you are falling victim to the nothingness of life in isolation and this was a huge problem for me until I figured out a schedule that helped me manage the time. I’m now acutely aware of how external accountability was the force behind everything I did prior to becoming a caregiver. We hold ourselves to deadlines, social norms, and even hygiene imposed by our relationships to others. But stripped of that external influence, it’s quickly apparent that we often take those things for granted as well as having little regard for personal standards. And now, even our self-discipline is being publicly questioned as phone surveillance highlights our (in)ability to follow social-distancing guidelines. Perhaps this is just proof that we are our own worst company… Escaping the house might be the craving for fresh air, or essential needs, or perhaps it’s the very real threat of abuse, in which case, you need to stop reading my suggestions and click here. But, another significant itch to break free from lockdown, is to relieve the frustrations around the nothingness. Seeking external stimulation is a way to stave off boredom because life has become either dissatisfying or uninteresting. But good news! Boredom is mental. With a little bit of structure and personal accountability you can beat the boredom and escape the nothingness! Seriously, addressing your mental health right now is the key to not only survive this pandemic but potentially thrive within the circumstances. You need to adapt and you need to do it quickly because we are all counting on you. The whole world is literally counting on YOU to uphold social order by social distancing and it’s time for us all to get our heads on straight and do our part.

Below are my suggestions for how to go about making your day to day more manageable. It’s one thing to say we “should” all become full-time homebodies but seeing as this is new for most folks it’s difficult without some sort of how-to outline So, here’s an outline. I can’t stress it enough when I say the structure needs to work for you so adapt it as necessary. It’s also worth noting that I prefer this structure, because it’s dynamic and changes every day unlike many of the suggested schedules I have seen floating around online. The feeling of flowing or having a rhythm to the week is important in regards to time and a schedule that offers the same structure repeatedly is going to lead right back to boredom. This structure is cyclical with its themes so it does repeat, however it requires unique brain work each day thereby supporting your mental health with a dose of self-care. You Ready?

Mondays-

Life: Business/ Administrative Tasks

Fitness: Cardio

Life:

This is the mail, the bills, paperwork, phone calls, etc... All the stuff that's keeping the household afloat. It's all the stuff of modern nightmares that feels overwhelming while it sits on a desk or counter-top somewhere keeping the clutter alive. I find dealing with this administrative type stuff frustrating and equally time consuming but it's important. It’s the last thing I typically choose to work on which is why I put it right up front, so I can get it out of the way and put the dread behind me for the rest of the week. Nonetheless, tackling this stuff is the flashlight for darkness. When you move through these tasks, you get a good picture of your state of affairs, allowing you to consciously move forward from there. And it really doesn’t matter right now if you are working from home or a stay-at-home mom. We are all stay-at-home people right now, trying our best to keep some level of normalcy. Attending to the tedious stuff and staying organized will help keep your situation healthy. Take the time to open and sort the mail. Take the time to create the zoom account, do your taxes, or download that delivery app. Make the day your personal administrative day and use it to manage the household as a business. There are a lot of moving parts right now but the most important thing you can do is get a grip with your housebound life. As the week unfolds and administrative affairs start to pile back up, make a note to address those things next Monday. Avoid the trap of dealing with this stuff throughout the week because it will consume you, you’ll get bored and then you’ll start ignoring it. That’s when things fall through the cracks. Just stay the course and I promise you that week over week, you’ll regain a sense of control and feel better about sheltering in place.

Fitness:

When it comes to physical health I like to make Mondays my cardio day. Why? Because similarly to turning on the light, cardio is the equivalents of turning on the engine. It’s the beginning of the week and I like the idea of firing-up the “machine”. Think of your body as your work computer. You start it up on Monday and typically leave it on till Friday. That initial surge of power is what boots your computer and I found it helpful to think of the body in the same way. If I can get the blood pumping early in the week, it sets me up for success. I call that a win! And when you “win” Monday you pretty much win the week. And I know how everyone hates Monday but as the days pass, and you find yourself living in the perpetual Wednesday, Mondays will start to taste a little bit sweet just knowing that they mark the definitive start to the next cycle. Oh, and speaking of machines… don’t forget to start your car!

Tuesdays-

Life: Research/ Learning Tasks

Fitness: Upper Body

Life:

I designate Tuesdays for research type stuff. By this I mean I take the time to “figure-out” the things. This might look like conducting an inventory, or Youtubing how to fix the dryer, scouring Pinterest for a new recipe, or ugh…researching unemployment benefits?! The investigative process also eats a way at our time and often keeps us from improving our lives in some way because we don’t prioritize the chance to learn. Researching things takes time and is an essential component in educating ourselves. If you want to learn the thing, you have to study the thing or at least give it some amount of research to develop comfortability.

So… Tuesday! If you had a successful Monday then you likely embraced some new information. For example, just because you downloaded the Robinhood app to start day trading or joined the Postmate Fleet to offer local deliveries doesn’t always mean your comfortable using them. So why not take the day to schedule in some learning. Or why not take the day to figure out how you are going to respond to all those emails? Or pay those bills? Unless you’re a healthcare worker or city manager of some kind, you can afford to slow down. Panicking won’t get you very far. It might even get you hurt so just slow down, take a deep breath and explore your options when it comes to doing X, Y, and Z.

Fitness:

Why should you do upper body on Tuesdays? Because it’s still early in the week. Obligations remain heavy at this time, meaning, you still have a lot to do before you get to the weekend. For me that feels like “weight” on my shoulders so I just go with it. Tuesdays in my mind are still an uphill battle and I just put that concept to work physically with attention to my upper body on that day. It might sound strange but this logic works for me. For the first time ever I felt a sense of… alignment? It sounds crazy but something about matching my body-work to the cultural work flow really meshed. And the best part is eliminating the “what am I gonna do today” headache. Previously, I would spend mental energy developing my “workout strategy”, somehow trying to devise my exercise plan, only to feel exhausted by what I was going to do, rather than the exercises themselves. This concept removed the issue of what. If its Tuesday, then I know I’m doing arms. I can drop and do some push-ups, or squeeze in some dips, and then move on to other things more deserving of my mental space.

Wednesday-

Life:Core Activities

Fitness: Abs & Back

Life:

Wednesday Shemednsday…

It feels like everyday is a Wednesday right now. But, this is why I think Wednesday deserves a little love. It’s the center of the week so why not make it the center of your life? Hear me out…

If Wednesday is the center, then it also implies balance and with so much talk of work/life balance, even before the Rona, why not let Wednesday become that day for things you love? For me this consists of spoon carving, bread making, pressing flowers, and other crafty endeavors that reflect my passions. They are only hobbies but with the consistent nurturing of them, they have grown into much more. Spoon carving has since grown into a small business and bread baking helped me connect with new friends through the Full Moon Baking Club. Neither of these things saved anyone’s life but my own, and I mean that in the sense that they gave me a creative outlet in which to enjoy the monotony of time stuck at home. I no longer make excuses for why I haven’t gotten to the fun projects on my back burner. I just do them on Wednesdays, intentionally allowing them a spot on my calendar, smack dab in the middle of everything, right where they belong.

The emptiness of this time will consume you without a plan that considers activities you find fulfilling. (Hashtag retirement?) It’s important that you hang-on to the things you love or else you could lose yourself to the tedium of routine. This entire schedule attempts to eliminate much of that dreariness but it also offers a chance for you to dive deeper into those forgotten favorites, and reshape priorities that better align with your personal values. That’s something worth exploring and you should take advantage of it while the time is available.

Fitness:

I’m guessing you know where this is headed. Core work! Yep. If you’re in the middle of the week, work the middle of yourself, and that can include the abs and back exercises of your choice. Personally, I don’t think it matters much which specific exercises you do so long as you do them. Again, for me the hard part was determining what to work-out and with that out of the way, I am free to just do the sets that pop into mind. It’s also fairly easy to recall the previous weeks exercises since I only do them one day a week and therefore switch it up a bit to keep things interesting. But this is not rocket science. This is literally as dumbed down as it gets because the whole point is not to over think it. It’s not that hard to come-up with a couple core exercises you can do at home. You got this.

Thursday-

Life: Community Outreach

Fitness: Lower Body

Life:

Community Outreach seems a bit weird in the age of social distancing but you’d be surprised how much of it remains. Remember all those emails you opened on Monday? Well, today’s your day to respond if you haven’t all ready. Give yourself this time to connect with the necessary people in your world. This is you being proactive. Send out the memo, schedule the appointment, make the phone call, do the launch… This is all stuff you are pushing out and into the world to give it shape on your own terms. If Mondays are the defensive days where you respond to what been coming “in”, then Thursdays are for playing offense and the ball’s in your court. Take your shot. Push your energy out. Exercise your own leadership by making things happen, especially on Thursdays!

Fitness:

At this point we are over the hump. If you can imagine the work week as this mountain and Wednesday was the peak, Thursday has us coming down the other side. And although the stress of that uphill battle is behind you, you still need to make it down the mountain without collapsing. For me, that means leg day! Squats, lunges, what have you. It’s a good day for leg work because again, the alignment is there to flow with the rhythm of the week, allowing for some relative ease in the process. Why swim upstream when you can float down it? It’s just easier. And I don’t know about you guys but I’m not in the mood for more challenges at the moment. Life is hard enough and I’m just trying to keep all the components intact. Go with the flow…

Friday-

Life: Clean-out/ Organize/Downsize

Fitness: Stretch

Life:

You are so close to the weekend at this point that chances are slim you have the mental capacity to deal with anything that feels “work” related. So why not just accept that? Even if you’ve managed to keep your job, working from home has caused everything to slow down. I don’t see the harm in accepting life for how it is. So rather than pretend you’re going to actually do work on this day, I would encourage you to switch gears and focus on making your house feel homey. If your gonna be stuck mostly inside, you might as well make the space comfortable. Spend some time organizing or tiding up. This doesn’t mean going on an epic purge, all Marie Kondo style. That actually sounds like a lot of f’ing work. Instead, take the day to focus on the weekend. Get your place ready for some downtime. I know many of you utilize the weekends for chores and such but that actually destroys the integrity of the weekend. And we’ll get to more on that in a minute but for now, allow yourself the virtue of easing into the next phase of your week which ideally is slower, less productive, and a well deserved break, in order to recover and start again. That being said, I find you must take initiative to protect those days or it doesn’t happen and the best way I’ve found to do that, is by being proactive before it arrives. Anticipate the weekend! Make it something to look forward to regardless of not being able to go anywhere.

Fitness:

Oh snap! It’s the home stretch so obviously, stretching is on the menu. Easing into the weekend with power lifting or some intense cardio just doesn’t do it for me. I’m more inclined to run to happy hour than run for health and that’s just how it it is. Can’t say that I’m proud of that but I’m also over pretending I’m anyone different than who I am. I’m not someone that’s in love with working out. It’s more like maintenance. It’s just something I have to do like vacuuming or paying bills and this strategy not only makes the whole idea of “fitness” more tolerable for me, it has also enabled me to stick with a “program” that works. I hate to even call it a “program” because I just made it up out of the desperate need to find a routine that both worked at home and my 10,000 excuses. And, if you are anything like me, you might have similar tendencies and to that I say, grab the wine and get on your mat! Take a sip, lay down and then roll around loosening all the tight spots. This doesn’t have to be a full blown yoga routine. It’s just a little somethin somethin to close-out the week with a small nod to health before the weekend debauchery!

Saturday-

Life: No Rules

Fitness: No Rules

Debauchery say wha?! Yeah. Pretty much…

Life:

Ok, here’s the thing about Saturdays. Remember above, where I said tasks and chores were ruining the integrity of the weekend? Well here’s why… When you neglect to protect a place for rest in your schedule then you always live from the place of “catch-up”. Meaning, if you always have something scheduled then you leave yourself no room to go back. You’re on a constant cycle of churn and burn and either exhaustion or boredom will squash even the best intentions. However, if you have a day that serves as a “free space”, that gives you an entire day to catch-up on anything you missed during the week. There is a difference between scheduling tasks that should get done, verse choosing tasks because you have the time. Although they may look similar in action, the difference is in the feeling when pursuing activities as a choice. The freedom of being able to say yes or no is the privileged you have over protecting your mental health. You can’t do all the things, all the time. To ignore your own desires, is you giving away your power to influence your environment. I’m not saying to ignore pressing needs cause again, you have the freedom to address them if you choose. I’m just suggesting you make room to explore your energetic slack. It’s not only ok to give yourself a break, it’s important to acknowledge the monotony of life right now has its own grind and can wear you down.

Fitness:

Dude. It’s no rule. If I were you, I’d up the ante on indulgence! Make cinnamon rolls and drink a beer, all while binging on Netflix in pajamas. Let go of regimen, just for the day, and relish in the chance to explore what you fancy. Take the day off so you can get back to the workweek recovered and with the strength for self-discipline. That discipline part is an increasingly important component in adapting to our new normal, so use this day as a life exhale. If you missed some exercises from earlier in the week then go for it, if you’re game. But if not, then don’t do it, and don’t feel guilty. The best part of this style of “cyclical” training is that you can theoretically skip an entire week of exercise but convince yourself you really only skipped a day. How ya like that logic? It’s good right?! ;)

Sunday-

Life: Prep Day

Fitness: Head Space

Life:

This is for whatever needs to happen to prepare for the coming week. For me this includes things like laundry, groceries, cleaning any common areas that got destroyed in my Saturday bender… I also tend to bake a bread, or make a big meal that will provide for a few days of leftovers. Most this stuff you could defined as chores but they’re the kind of things that prepare you for a strong start, rolling into the next cycle. A little prep on Sundays can go a long way to starting the week out on the right foot.

It’s depressing to think we lost our sense of purpose just because we’ve lost our jobs. That’s really just a misunderstanding. By redefining your schedule to reflect your needs, absent of the clock is a step towards reconnecting with your values. Jobs are not an indication of self worth. That’s just the mind f*ck and the confusion, depressions and paralysis you’re feeling in the shake-up is just the bangover between now and what’s next. The best thing we can do during the interim, is prepare ourselves for hard times but it’s hard to prepare anything without a plan. So take the time… Take the day to think about what you’re going to tackle tomorrow so when you get-up in the morning you have the beginnings of an action plan.

Fitness:

Meditate!

Yeah… I don’t do it either but that doesn’t mean it’s not a good idea. However, if that’s not your thing there are lots of other ways to use your brain. My go-to is books. I like reading and typically do so at night before bed which means I usually fall asleep on the same paragraph every night. I really only get ahead by taking some time on Sundays to read on the couch. Twenty minutes turns into two hours and next thing you know, I’m so sucked into the story, that I’m staying up all night just to finish. I’ve also gotten back into journaling. I’ve gone through phases where I’d keep a journal, mostly while traveling, or going through a break-up or some situation that I need help processing. Journaling helps me get the drama out so I could move on with whatever. And ya know what? This appears to be one of those times. I don’t know about you all but my mind has been racing with thoughts for weeks now and it’s nice to have a place to park them other than Facebook or Instagram. My point is it’s helpful to have a constructive distraction. Be it a puzzle, a book, or even a bath; engage in something that offers a mental escape.

Alright, I know this is beyond long and I’m trying to wrap this up while the pandemic is still relevant. But before I leave you to digest my mental vomit, I want to stress the importance of ADAPTABILITY during this time. We are not in a healthcare crisis or an economic crisis or whatever type of institutional crisis they are gonna throw at us. We are in a national state of emergency which means chaos is on all fronts. If you go to sleep now it’s going to be hard to catch-up so I urge you all to stay aware of the pace of change even if you don’t feel it directly. The lag in our cultural mentality is at threat with our cultural conscience. The fact that the virus is rolling out in waves means some parts of the country won’t understand the severity of the crisis until well after some states have peaked. The peak is not the end. Every state will have to come down the other side and just as we’ve seen some states lag in response, we’ll likely also experience fledgling anticipation to get back to life before it’s safe. The point of this post is to provide you with some tools for how to be ok with being home for potentially a very long time. It’s one thing for officials to tell us that staying home is in our best interest but without tools and coping mechanisms, I fear we’re set-up for failure. I am not an expert on surviving a pandemic but I have a lot of experience to adapting to sudden and isolating change so, these are my tips. I hope they are helpful and I hope some of you have tips of your own that you’d be willing to share. People are going to struggle with this and their success directly influences our ability to move beyond this virus. Share your thoughts! Share your feelings. This is a time to share and connect and guide each other with compassion. Comparisons don’t matter. Race, gender, class… none of that matters. This is a human experience; one with the largest unifying opportunity we might ever experience in our lifetime. It will include anger and grief, and perhaps most importantly vulnerability. How we treat each other during this time will shape our culture for years to come. I’m begging you to act with your heart.

Take love you good people!

4 Reasons You Should Consider Using Affordable Tech to Manage Diabetes Symptoms

Hey Folks!

I know it’s been all but forever since the last time you’ve seen a post here but that’s a tale for another time. Today I’m fortunate to have Justin Bennett from healthyfit.info, your one-stop shop for the best exercise routines, motivational tidbits, and more from across the world wide web. He’s got some tips on using tech to help manage diabetes. Read below for his suggestions then head over to his web page to get fitness news you can use.

Here’s Justin:

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With insulin and prescription prices on the rise, many diabetics may be looking for more affordable solutions to manage their symptoms. Although tech may not be high on that list, adding health and fitness gadgets to your daily routine can actually make controlling your diabetes and improving your well-being so much easier. Wondering how tech can help those with diabetes and how tech can fit into your budget? Then these tips may be of interest to you.

1. With Dicks Coupons, Tech Can Be Low Cost

If your fears about cost are keeping you from investing in tech that can make managing your diabetes easier, you should know that some of the most helpful tech can also be some of the most affordable for your budget. When you shop for health and fitness gear at stores like Dicks Sporting Goods, not only can you take advantage of in-store discounts that can save you money, but you can also use online coupons that can save you even more. Some of these promotions offer cashback bonuses on your purchases, so you can invest in even more tech for your health and wellness. Fitness trackers can come in handy for monitoring stats, like your heart rate and daily steps, so you can better manage diabetes symptoms.

2. Tech Could Potentially Save a Life

Basic fitness trackers from are great gadgets for monitoring basic vitals, and can provide the motivation diabetics need to stay active. If you want even more for your money, though, you should consider investing in a smartwatch that has additional safety features. For instance, Apple’s latest smartwatches, like the Series 4, come loaded with features like a heart rate monitor, electrocardiogram and fall detection features that can be especially useful for older adults with diabetes. SOS and Medical ID can also be helpful for diabetics, and could even save your life in the event that you are unable to dial 911 during a medical emergency. Many Garmin smartwatches also have similar health and safety features, like an emergency contact list and an incident detection setting, if you are not an Apple fan.

3. Tech Doesn’t Have to Be Complicated

There are definitely gadgets on the market that have been created with diabetics in mind. Things like glucose tablet holders and glucose monitors can be easy to use and effective for helping those with diabetes manage their condition. Really, though, the most powerful way that tech can help you manage your diabetes is by encouraging healthier lifestyle choices. For example, if you are affected by Type 2 diabetes, maintaining a healthy weight can reduce your need for insulin, and the latest weight loss apps can make attaining your diet and fitness goals so much easier. Best of all these apps are simple to use and allow you to track things like food choices and activity levels, plus most of them offer low-cost or free memberships.

4. Tech May Be Covered By Medicare or Insurance

 If you’re still anxious about fitting health and fitness gadgets into your budget, know that there may be one more option for getting those devices paid for without impacting your personal finances. Under many Medicare and insurance plans, certain fitness trackers may be provided at no additional charge to those covered. These basic fitness trackers are only available to employees or seniors who are included in these select insurance plans, but there may be additional options to help pay for smartwatches as well. Aetna is now offering free Apple watches to customers, so long as those folks commit to specific health and wellness goals. So if you are covered by these plans, you could score free tech to manage your diabetes.

We already use technology to make so many other areas of life more convenient. So why not find ways to use tech that makes managing your diabetes less stressful? Investing in health and fitness tech can be fairly affordable, when you use the tips above. Plus, you may even be able to reduce your need for costly medications, which can improve your budget and your overall quality of life.

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Since I’m always one to add my own two cents, I thought I would share my recent experience managing diabetes. My partner’s father has struggled with the condition for years. We spent the holidays navigating everything from appointments with a dietitian for nutrition education, podiatrist appointments for treatments for his diabetic neuropathy, to struggles sourcing his Freestyle Libre, the blood glucose monitor that eliminates the use of fingersticks. On top of everything else, he’s also visually impaired due to the disease which increases complications of all kinds. Long story short, diabetes can control just about every aspect of your life. Without early intervention the condition can escalate, compounding one’s physical health and increase demand on caregiver support.

As many of you know, I was a long time caregiver to both my parents so I can’t help but advocate for the health and well-being of caregivers. However, as the demands of the “industry” increase, the most prudent way to support that demographic is by prioritizing your own personal health and remain vigilant in managing your own self-care. Outsourcing your health to others and assuming that third party is going to “fix” you is a medical misunderstanding. You have to be your own advocate. It’s up to YOU to do the work. Time and time again, I have seen the healthcare system crumble around the needs of those in desperate situations. The heartache of disappointment is almost as painful as illness itself. If there is anything I have learned from years of caregiving, it’s that the support we seek when illness befalls us, might not be there.

I hate to sound so grim but I’ve seen the shortcomings of the healthcare system up close. Even with great insurance there is risk in assuming you’ll receive “great” care. My advice to you is to hope for the best. Truly hope for the best and take advantage of what healthcare really provides. Take advantage tech and gadgets that can help put you in control. But also prepare for the worst. Do that by being proactive with your own health and being realistic about they type of care you can expect to have. Not only will this potentially alter your personal health for the better, but it might even help elevate the growing caregiving crisis we are experiencing as a nation.

Health Tips for Seniors: How to Live a Longer, Better Life

The fountain of youth is perhaps less of a magical well restoring juvenescence but instead, a repository that’s deep in knowledge. Understanding our needs throughout aging and accessibility to benefits and services can help us navigate some age related challenges that can improve upon quality of life. Fortunately, Harry Cline, creator of NewCaregiver.org and author of the upcoming book, The A-Z Home Care Handbook: Health Management How-Tos for Senior Caregivers is here with some tips for seniors on how to live a longer, better life! You can read his suggestions below.

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Whole body self-care is important at every stage of life. For seniors, as new healthcare challenges arise, healthy living is critical not only for preventive care but also to actively combat ailments and be proactive in keeping your mind and body sharp. Developing healthy living habits not only helps you live a longer life, but it also improves your daily quality of life.

 Health Insurance

 It’s imperative to understand what is and is not provided under your insurance so that you can maximize the benefits, get the most out of preventative care, and plan ahead for the uncovered costs. At 65, you become eligible for Medicare, which means you are faced with options. When you apply for Medicare, you’re automatically enrolled in Part A, which covers stays at the hospital, some instances of skilled nursing, and hospice. Most people don’t have to pay for Part A, but there’s a deductible that you’ll need to familiarize yourself with each year.

 Part B covers your normal visits to the doctor’s office, lab tests, medical equipment, ambulance, and other outpatient care. Annually, the government sets the monthly premium and deductible for Part B care. Part D covers prescription drugs. If you can afford the extra premiums, Medigap coverage, which is extra health coverage beyond your normal plan, can help you cover some expenses. You will want to keep up with yearly updates to these plans.

 Part C, also known as Medicare Advantage plans, are in lieu of Parts A, B, and D. Some of these plans provide added coverage for dental, vision, and access to fitness facilities across the nation.

 Self-Evaluation

 As we age, our capabilities change. We will become more knowledgeable and skilled, but we may also lose some physical and mental capabilities. Frequently, you should evaluate where you are in your life. For instance, if your knees are not what they once were, pushing yourself in running or aerobics will only hurt you. Try the alternative like water aerobics or yoga.

 Driving keeps adults mobile and independent, but as reflexes slow down and vision deteriorates, driving can become dangerous. Fortunately, if you must stop driving, there are alternatives such as public transportation, taxis, and ride-sharing options. More than ever before, you have more options to get around that don’t have to involve driving. You will still experience a high quality of life, even if you have to change how you go about it. You will, however, need to budget for this, because most public ride services aren’t free.

 Self-Care

 As life gets in the way, it’s easy to let things fall by the wayside. When people run out of time, money, or energy, one of the first things to go is self-care. To maintain as much independence as possible and live your best life, you must make your health and well-being a top priority. Even if you spent your whole life eating poorly, it’s not too late to turn things around. Pick up healthy cooking as a hobby, try fun recipes and experiment with new flavors.

 Other self-care acts to incorporate into your life include:

•  Exercising regularly, focusing on balance and strength

• Getting outdoors to experience fresh air and soak up natural vitamin D

• Seeking help from a physical therapist to assist with posture

• Joining a book club, chess club, or walking group to stay social and connected

• Playing games and puzzles to keep your brain sharp

• Taking time to relax

• Taking time to travel

 Unfortunately, even with a top-notch diet, you run a risk of not getting enough nutrients out of it. 40 percent or more of adults in the US don’t, but you can make up the difference with a high-quality multivitamin.

 A healthier lifestyle can lead to a longer life, fewer years of illness, more independence, and happier days. It’s never too late to start living better. Start by being proactive with your healthcare, schedule regular wellness check-ups, and educate yourself on your health insurance. Also, regularly check in with yourself and your loved ones to assess your well-being and changes you can make to ensure your safety. Above all, prioritize your self-care to ensure your physical and emotional well-being is taken care of.

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This is far from and exhaustive list of suggestions for living a better life and we would love to hear yours in the comments. We know that health is not a one-size-fits-all and you never know what suggestion might encourages one to take actions. Share your tips! We want to hear them.

3 Big Benefits of Yoga for Seniors and Caregivers

Lately, my biggest grip about being a caregiver is how sedentary I have become. I spend most of my days watching my dad watch TV and it is literally killing me. I’m developing aches and pains from the lack of movement. I’m agitated and cranky almost all the time which can’t be good for my blood pressure. And perhaps the worst is knowing I should do more but don’t and so it’s all of the above with a dose of guilt to go with it. Cheers to meh…(Insert eye roll here.) Fortunately, I trust this is just a phase. I’ve always been a relatively active person. I’ve dabble in seasons of less movement but for the most part exercise is my health insurance. I know how important it is to one’s overall sense of wellness which is why I am so happy to introduce you to Harry Cline.

Harry is the creator of NewCaregiver.org and author of the upcoming book, The A-Z Home Care Handbook: Health Management How-Tos for Senior Caregivers. He is a retired nursing home administrator, father of three, and caregiver to his ninety-year-old uncle. He is more than familiar with the challenges and rewards of caregiving and understands the role is often overwhelming for those just starting out. Through creating his website and writing his new book, he offers caregivers everywhere help and support. We are lucky to have him with us today to help shed some light on the role of flexibility. That’s right folks! FLEXIBILITY! And balance and mindfulness… But as we move into December we should be remember that this is the “home stretch” of 2018 and there is still time to finish strong. Since both seniors and caregivers (or anyone for that matter) stand to benefit from developing a consistent yoga and meditation practice, Harry is here to share his tips and help us get started.

Here’s Harry!

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Yoga is for everybody. It might sound cliché, but it’s true. There are many benefits of doing yoga for people of all ages and any fitness level. Chances are, you already know this. Perhaps your friends do yoga at a Silver Sneakers class. Maybe your physician told you how yoga can help ease those morning aches and pains. Yoga can be good for you physically, but did you know that yoga has a mental advantage, as well?

Aging isn’t easy, but neither is being a caregiver. Doing yoga together can help alleviate stress and tension while also getting your bodies moving. Caregivers often have little time for self-care, so doing yoga together is a great way to encourage them to work on their own physical and mental health. The same yoga sequences that can benefit seniors can also benefit caregivers.

1. Balance

There are many yoga postures that help improve balance, which has a positive impact on memory and brain function. The brain is home to your body’s balance sensors, so poses that focus on balance can be positive for seniors who may be experiencing mild cognitive impairment. These kinds of poses can also help improve your agility, which can help prevent falls. Balance poses require our attention every second, which improves the equilibrium in both our minds and bodies.

Try This Balance Pose: Tree

Standing with one leg planted firmly on the floor, bring the foot of your opposite leg to your ankle, calf, or thigh. This is the start of tree pose. You can stretch your arms out to the side, press them together in front of your chest, or raise them up over your head. If you feel a little wobbly on your feet, hold on to the back of a chair, a door frame, or a wall.

 2. Flexibility

As we age, our bodies become tighter and tenser. This is also true if we are more sedentary or stressed. Yoga improves flexibility by helping our muscles, tendons, and ligaments elongate and stretch so that our bodies let go and release. It’s important to take it slow -- if a pose is uncomfortable, but you can breathe through it, see if you can stick it out for five to 10 breathes. However, if it feels painful, back out until you find a place that is a comfortable challenge.

Try This Flexibility Pose: Sitting Pigeon

There are several ways to do a pigeon pose. If you’re new to working on flexibility, sit firmly on the floor with your knees bent and feet flat on the ground. Plant your hands behind your back and lean back a bit. Bring your right ankle on to your left thigh just below your knee. If you want to deepen the stretch, bring your right hand to your right knee and apply gentle pressure. If this pose is easy for you, try a more advanced version of pigeon posture.

3. Mindfulness

Yoga helps us connect our minds and bodies, increasing awareness about how we feel and why we act. Yoga, which literally translates as “to yolk,” makes that connect by emphasizing meditation and a focus on breathing. One way to make yoga a habit with you and your caregiver is to set up a meditation space in your home. Choose an area free of distractions and with nice natural light. Roll out your yoga mat, set out a few cushions and light a candle, set out aromatherapy scents, or play calming music.

Try This Breathing Activity: Three-Part Breath

Sit comfortably on the floor or a chair. Roll your shoulders back and down and put space between your ears and your shoulders. Place your right hand on your chest and your left hand over your belly button. Inhale into your belly — your left hand should push forward. Then, move the inhale upward, drawing the air in between your ribs and finally in your chest. Exhale in reverse. Practice making this breath smooth and fluid, like a wave rolling up when you inhale and down when you exhale.

 Yoga can help both you and your caregiver improve your physical and mental well-being. However, just as important -- or maybe even more -- it can bring you closer together, creating a happier, low-stress household.

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Me again…

This topic brings up several thoughts specifically in terms of relationships. I’ve long been searching for an alternative version of “mommy and me” activities that are more aptly appropriate to adult children and their aging parents. It is true that both seniors and caregiver stand to benefit from engaging together in activities. Additionally, activities that promote the physical well-being across generations stand to gain broad acceptance as both youth and elderly populations find their lives increasingly intertwined. But the question is HOW? I anxiously await programs that recognize that senior wellness initiatives must also apply to their caretakers. Programs like Silver Sneakers offer desirable benefits to the senior demographic but I wonder how many would-be participant don’t enroll because of limitations surrounding their caregiver’s access? This trend is also visible at senior centers where age restrictions often limit caregivers from attending and therefore keep many seniors from utilizing available community resources. I see a growing need to bridge this arena if we truly want to improve the culture of aging in America. The exclusivity surrounding age related access is a disservice to quality of life, and I look forward to more perspectives like Harry’s that highlight the intersection of seniors and those that care for them!

And if you are a caregiver, I would love to hear your experience finding activities that cater to both you and your care person. I’ve struggled finding activities that offers both my father and I and opportunity to grow. Aside from the local library (which could benefit their service by creating a senior section mush like a children’s section) I’ve experienced very little in the way of mutually supported service. Rather, what I observe, is the catering to one or the other which feels more like a wedge between the two world and thereby crippling either’s ability to thrive. I, like many caregivers, live without the luxury of separating our experiences. Our lives are conjoined and that I’ve come to accept, but as a caregiver I feel the marginalization of this role. I want to hear your thoughts about organizations, ideas, and/or experiences aimed at addressing this unique circumstance. How can we fill this gap?

Taking Control of Your Physical and Mental Health in Your Golden Years

Heyo!

June Duncan from Rise Up for Caregivers and I are back for another tag-team venture on senior health and this time we are changing-things-up!  Rather than the usual intro/outro format we are adding a bit of weaving.  Within her article, I've peppered my thoughts and added points of perspective and resources that I've found to be personally helpful during my own careship.  That's right!  Careship, which is the new term I've started to use in identifying my role as a caregiver.  Like any tour of duty, my time serving in this role is temporary.  I'm an active duty caregiver but I'm also so much more and I'm finding it increasingly important to make that distinction.  I'll have more on that topic later but for now June and I are doing our thing.  My thoughts are below in italics.

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Our lifespans are getting longer worldwide. Thanks to improvements in medical science and technology, humans have seen marked improvements over the last several decades, and many people alive now can expect to live well into their 70s and 80s. The percentage of centenarians -- that is, people who reach 100 years of age -- is also rising. The choices you make each day help determine not only how long you will live but how well you will live in your final years. Your quality of life and your quantity of years are dependent on taking care of your health right now.

See Your Doctor

The best way to ensure you stay healthy is early intervention. Regular checkups help you catch problems early when they are easier to address. Even if you feel healthy, it’s important to get regular checkups. Everyone needs an annual exam, but seniors may benefit from more frequent care. It’s also important to comply with your physician’s directives and take medication as prescribed. Get regular vaccinations, including the annual flu shot, and get tested for bone density so you can identify concerns and respond promptly. Broken bones are more dangerous for the elderly, and osteoporosis is a serious issue for your health and longevity.

I'm gonna add, take care of your feet!  If there is one thing that geriatrics could advocate a bit more for it's podiatry.  As senior mobility decreases I find it ironic that there is not more awareness around foot care.  Get pedicures!!!  And if you are a caregiver to seniors get them together.  Feet are easy to neglect, especially when they are not your own and the last thing anyone wants is long, sensitive toe nails that making walking or wearing shoes painful.  This only adds to the risk of falling so get-on these trips to the salon and self-care yourself! 

Take Care of Your Body

A healthy diet and a good exercise program will give you more energy and resilience. Talk to a nutritionist to help you identify any nutrient deficiencies you may be experiencing. Replace empty calories with nutritious fresh fruits and vegetables, protein, and heart-healthy fats. Eating well will help you heal from injury and illness, and it may also help you to improve your mood and preserve your mental cognition.

Anyone familiar with the website Blue Zones?  Their motto is "live longer, better" and exploring their research is worth the time suck.  Go get lost in their website and see what you learn...

Twice a week I would take my mom to the local gym for a program offered through Silver Sneakers.  It is a light, group exercise program for people on Medicare and I used it as an opportunity to work on my own health at the gym at the same time.  And obviously, she was all about her gym look!

Studies show that moderate exercise for as little as 30 minutes per day can lift your spirits and help you to retain your physical mobility. It helps prevent the onset of diabetes, heart disease, and stroke. You can break it up into 10-minute increments throughout the day and switch up your activities to help you stay motivated. Take a walk in the morning, go for a bike ride in the afternoon, and do yoga or tai chi in the evening.

If you are a stay at home caregiver, unable to leave the home and need your own physical outlet, I strongly recommend this book:

100 No-Equipment Workouts Vol. 1: Fitness Routines you can do anywhere, Any Time

By Neila Rey

I've been working my way through these workouts with the goal of completing all 100 by the end of 2018.  It's great for anyone too mentally exhausted to come-up with workouts.  Personally, I don't want to have to think about what I'm going to do for exercise.  I just want to do it and be done with it.  I have too many other things to think about during my day.  As for fitness, I know it's important and just want to get it done and move on.  So far this book is working for me.  It rids me of my many excuses, the biggest being "stuck at home with no time or equipment".

Lower Your Stress Response

The long-term consequences of living with high stress levels are anxiety, depression, weight gain, cardiovascular disease, and maybe even dementia and Alzheimer’s disease. Exercise is a proven stress reducer, but you can enhance its effect by learning a few relaxation techniques. Focused breathing exercises help you to reduce your heart rate and blood pressure and get into a more relaxed frame of mind. Mindfulness meditation lowers stress-related hormones like cortisol in the body. Additionally, you can do things to make your life less stressful overall. Avoid over-commitment with family or friends and learn to say, “no.”

Have you tried Headspace?  It's a meditation app and website dedicated to helping you get calm.  There are subscription options for those ready to dive into a committed practice but there is also a free program that I highly recommend.  For anyone that's been a bit lost in how to get zen, Headspace offers smart guidance with a series of introductory meditations that are worth exploring. 

Just as you scale down your social obligations, you can scale down your household junk. If you haven’t used it in a year, get rid of it. Cluttered homes make people feel uneasy and sad. If they impair your ability to clean, they can even make you ill. And if there are things in your home that aren’t safe, consider making some modifications.

June and I dedicated a whole post this very topic.  You can read it right here.

Get Plenty of Rest

The physical and mental effects of sleep deprivation can lead to serious health concerns. Initially, being overtired can affect your performance and thinking in the same way as an intoxicant. But over the long term, your missed sleep can add up to diabetes, heart disease, and stroke. Set a bedtime and follow it. Cut out caffeinated beverages in the afternoon and evening to help you get sleepy at the right time. Invest in room-darkening blinds, good sheets, and comfy pillows to help you find sweet dreams.

#koolbob still reads every night before bed.

Your quality of life is a direct result of the care you give your body and mind, so make sure you’re giving yourself every opportunity to have a long, healthy life. Your loved ones want to enjoy your company for as long as possible, making memories for years to come.

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Alright, now it's your turn! Whether you are in your Golden Years or not, let us know in the comments below how you are harnessing efforts to address your physical and mental health.  We are in an age that is ripe with self-care and long drank the kool-aid that sharing is caring.  Share your self-care tips!  Tell us about resolutions, best practices, new routines, and failed attempts. You're the expert of your experience and we want to hear from you.

Sincerely,

June & Ashley

*June's book, The Complete Guide to Caregiving is expecting to be released this winter!

How To Cope With Caregiver Guilt

Life is what we make of it, right?  This is what we are told.  That if we push through time with the right amount of vigor, we can achieve our dreams with a full heart and a happy ending.  But rarely do these tales mention entrapment via circumstance.  Seldom do they reflect that choice is usually conditional. 

White Pumpkin Recipe 1: Curry pumpkin soup with barley, fresh tomatoes, scallions, cilantro and coconut milk.

As caregivers we are often accustomed to squelched hope and rarely do these stolen dreams leave us clues for reparations.  However, a passage through loss, be it people or dreams, is never short on perspective.  Hindsight hurts for all the things we didn’t see before.  The pain doesn’t stem from whom or what is now gone; it’s a pain from recognizing what we had, and the failure then, to act.  It’s all the missed opportunities we can’t get back, and learning in the now, how to sit with forever. These are the seeds of our guilt and no one else can help us sow them.

White Pumpkin Recipe 2: Pumpkin paratha with cumin seeds and cilantro.

Caregiver guilt is akin to a wet blanket and industry insiders are quick to call for its disposal. It’s heavy, burdening one’s mental health, and hardly the stuff of optimism that dominates the world of self-care.  But in truth that blanket, wet as it may be, is constructed of fibers, entwined with layers that represent so much more than what most outsiders perceive.  It’s a compass that governs our future selves.  It’s not to be cast off, but rather something to heed, as it provides a rare peek at our unmasked emotion.  It’s the truest reflection of the stranger we keep inside.

“Sometimes the only thing that’s different is our perception of what ”is”.  And sometimes the only way to see that is to listen...”

White Pumpkin Recipe 3: Warm white pumpkin salad with barley, kale, cilantro, pepitas, and lime.

Guilt doesn’t have to imply flawed. It can be embraced for growth even when it doesn’t fit well with the mainstream social construct.  We can’t be afraid to feel guilt’s weights.  We’ve been carrying it around long enough for it to become us. It's in our fiber.  And to quote the song from this previous post: "it's in my honey, it's in my milk".  Why not give it pause and listen to what it’s saying.  There is more to it than just the burden of weight.  It has a message and needs some breathing room to develop it's voice. 

Just breathe… 

Things might begin to look different, even sound different, even when circumstance remains the same.

A Twig's Life

I have a pretty big stick pile.

Leaf litter is slowly starting to accumulate around the house because I have "ideas".  I have lots of ideas...  Like any good hoarder, I see potential in scraps and find myself defending their storage.  As long as I do something with them, then they amount to more than trash matter, right? Or that's what I tell myself.  The truth is, I have a vision and that vision is generously being fostered by the fine folks at Knoll Farm where I am proud to announce I've been awarded a Better Selves Fellowship spot this August!  I am beyond excited!!!!!

My fingers are crossed that I make it to this Vermont refuge.  You never know the challenges when it comes to dementia caregiving, and deciding now that I will attend, will ultimately be determined in the hours, maybe even in the minutes before my departure.  But for fun, lets just go with it and assume I am going.  I am going!!! 

The fellowship is a nurtured self study of sorts.  Everyone attending will be on their own journey yet together, as a community, we will help each other achieve our goals.  My goal will be spoon related but more specifically I want to focus on carving.  And I don't just mean technique, although, I do hope to acquire new skills.  I want dive deeper into the other aspects of carving like knife care and sharpening but also the spiritual side.  I want to explore the intention, the meditation... 

“There is something healing in the process of making a tool with your own hands.”

I've long thought carving was meditative.  There is something healing in the process of making a tool with your own hands.  It's a placeholder for empowerment, slowly revealing that applied effort produces results and that ultimately, you can in fact do whatever you set your mind to.  It's so easy to surrender to hopelessness but the act of carving always provides a renewed perspective.  With each shaving you are reminded that you're closer than you think, a small echo in your head, akin to a mantra, tells you "keep going".  

As the shape begins to reveal itself, so do all the metaphors.  The "handle" usually appears first.  It's the comfort zone in skill development but then you get to the "neck" and the "bowl".  As with any neck, it's fragile.  You must maneuver delicately or risk breaking it, and I'm reminded of the similarities between these moments and life.  You go on thinking you have a "handle" on things only to realize at some point, your burdens are nearing a breaking point.  It (or you) might snap under the stress without care.  It's a reminder to nurture sensitive areas, a case not to neglect self-care... Then you get to the "bowl".  Perhaps you jump around while carving the spoon but I find the bowl to be one of that last areas of attack.  My students often avoid it till the end.  There is a different technique involved and it requires a different knife but non-the-less it's a critical component to making a spoon a spoon.  It's actually the single most identifiable trait of the spoon yet on the carver's journey, it's often left to the end.  

It's always an interesting pause at this point.  Questions arise as to what things we are avoiding in life?  What single task, if just accomplished, would make a considerable impact in how our days are lived?  What techniques or tools are missing so you can move beyond this block? Wait. Are we talking mental block or block of wood?  It's hard to keep up with the narratives...

I wish I could explain better the thoughts I have on this whole topic.  It's hard to write about carving and a general summery feels impossible.  I have so much to say but can't seem to organized the words for a reader and partly I think the words escape me because so much feeling is at play.  So much is left unsaid here and it's a huge part of why I will do whatever it takes to get to the Knoll Farm refuge and participate in the Better Selves Fellowship.  I know something there is waiting for me.  The mantra keeps telling me "just come"...

A Cleansing Miso Soup Recipe

Whenever I need a cleanse of sorts, I return to making miso soup. It’s light and earthy which helps ground me when life feels overwhelming. It’s my post-holiday go-to dish when my diet needs a reboot or anytime I’m craving a dose of self-care. You could say it’s my peaceful moment maker where just a few simple garnishes equates to a pot of calm.

My vision of miso soup blurs the lines between soup and tea.  Yes, yes, yes… Technically it's soup but it's so forgiving in it's comfort that it deserves a place in our hearts along with coffee, tea, and other moments of cherished rituals.   Just make the dashi, or stock, you can easily turn out miso soup in minutes!  Below are the details for how I like to make mine.

Ingredients

• 2 large pieces of kombu
• 2 cups bonito flakes
• 6 cups water
• 2 tsp wakame (chop this up while still dry for smaller pieces)
• 1/2 cup of firm tofu cut into small cubes
• 1/4 cup white miso (you can use red but I prefer the white)
• 2 scallions, thinly sliced (garnish)
• 2 button mushrooms, thinly sliced (garnish)

Directions

1. Begin making the dashi, or stock, by soaking the kombu in the 6 cups of water for 30 minutes in a large pot.
2. After soaking, bring the Kombu up to boil and then immediatly remove the pot from heat.
3. Remove the kombu from the pot and discard.
4. Stir in the bonito flakes so they completely submerge.
5. Gently simmer for 5 minutes, then remove from heat and let steep for 15 minutes. (See? It's like tea!)
6. After steeping, strain the dashi through a fine mesh sieve. (Do not press on the bonito flakes.)
7. Return the dashi to the pot and add the tofu and wakame and heat to a gentle simmer.
8. Remove from heat and submerge a fine mesh sieve into the soup to add the miso. (Miso is rather granual and the sieve will help catch any larger bits as you stir it in.)
9. Taste the broth and make adjustments by adding more miso if necessary
10. Serve into bowls (or tea cups?) topping each with a sprinkle of scallions and a mushroom slice.

I encourage you to explore your version of miso soup often, especially after the holidays or any time the stresses of life become too much, and you need to restore a sense of calm. Think of it like a soup meditation where you sip your way to restorative health.

The end.