Saturday Meanderings

Happy weekend from the soggy mountains of Arizona! Many of you are already in Back to School mode, and I fondly remember those days of new school supplies and our children’s anticipation. But here, I am wondering “Can you believe how quickly summer is going?” and of course, trying to hang on to every last glorious day of it. Welcome to another edition of Saturday Meanderings. Grab your favorite beverage, get comfortable, and let’s get started.

This week’s post leans a little more toward health and wellness, with a few things I’ve been experimenting with lately. As always, I’m sharing what I’ve discovered in hopes that you might find something useful-or perhaps even worth trying yourself! As the seasons change and the holiday stresses approach, it is always a goal to be in tip top health.

Exercising for my 90s

I often tell people that I am exercising for my 90s. Turning 70 this year came as a bit of a shock. “How can I possibly be 70?”, I asked myself. It’s a good reminder that time marches on, whether we like it or not.

Though I am busy as a one-armed wallpaper hanger, I am also out of the life phase of raising children, which means I have more time-both physically and mentally- to focus on my own health. And perhaps one of the most important things we can do for ourselves is pay attention to how we nourish our bodies.

Oh, I certainly have my vices. It’s hard to turn down a chilled glass of Rombauer chardonnay or a slice of warm freshly made sourdough bread. But for the most part, I genuinely love fresh, nutritious food. My problem is that I like to nibble. I’m not much of a big-meal person; give me multiple little tidbits throughout the day and I’m perfectly happy.

What I eventually realized, however, was that I might be grazing a little too often. Like Pavlov’s dog, put me in front of a great television series and suddenly I apparently need a handful of chocolate-covered almonds. Crackers with my wine? Of course. Something crunchy while I’m making dinner? Why not?

I’m the type of person who does better with a clean break, so a few months ago I decide to experiment with limiting my eating to an eight-hour window each day. If breakfast was at 8:00 a.m., for example, I would finish eating by 4:00 p.m. I know of a few people who do this, but honestly, I didn’t think it was for me. When I want to eat, well….I want to eat!

Here’s what happened. For the first three days, I found myself reaching for food almost unconsciously. My hand seemed to want to put some delicious morsel into my mouth whether I was actually hungry or not. It took about three days or willpower to stop eating simply because I was accustomed to eating.

And then something interesting happened. After Day 3, I realized the habit had been broken. I no longer felt the need to nibble throughout the day-or into the evening. I also discovered that an eight-hour eating window, for me, naturally resulted in two meals a day. Since I’m generally a later-morning eater, usually after Pilates or a walk, I have a healthy breakfast (see some ideas below). Then, sometime around 2:30, I’ll have a substantial lunch.

My typical lunch is a big salad topped with protein-salmon or trout (fresh from my fisherman husband), chicken, steak, shrimp or even black beans. It’s filling enough that I’m generally not hungry come dinnertime. And if I do want something outside my eating window, I make myself a cup of tea or another satisfying beverage.

Giving My Body a Break

There is another reason I find this whole concept of time-restricted eating so interesting. We live in a culture where food is everywhere and eating has become almost continuous-breakfast, a snack, lunch, an afternoon snack, dinner and perhaps something while watching television. I sometimes wonder if Americans have become very good at over-nourishing ourselves.

When we give our digestive system a longer break, the body has an opportunity to shift from constantly processing incoming food toward using stored energy and focusing on maintenance and repair. One of those fascinating processes is autophagy, essentially a cellular housekeeping system in which damaged and worn-out components can be broken down and recycled. Researchers are still studying exactly how much autophagy occurs during differently fasting periods, but the concept of giving our cells some time for housekeeping certainly makes sense to me.

There is growing evidence that limiting our daily eating window can benefit blood-sugar regulation, insulin sensitivity, body weight and other measures of metabolic health. For me, however, the biggest revelation is that I had confused the habit of eating with actual hunger. Giving my body a longer break simply gave us both a chance to reset.

After practicing this way of eating for the last few months, I can honestly say that I feel great. I seem to have more energy, and I find myself much more focused on filling those two meals with a variety of colorful vegetables, lean proteins and all the delicious summer fruit that is available right now.

I haven’t stepped on the scale, but I feel lighter and, dare I say, a little less fluffy. Even cognitively, I feel clearer and more focused. Is it the result of eating within an 8-hour window? Perhaps. Or maybe it’s simply the result of being more intentional about what-and when-I eat. Either way, I’m feeling good, and for now, that’s enough evidence for me.

Based on what I have researched, the ideal daily time to allow your body to go into maintenance mode is 14 hours. Whether you eat within and 8 or 10-hour window, let me know if you give it a try.

Soaking My Feet in Vinegar and Salt

This next one may sound a little strange, but I recently read about the benefits of soaking your feet in warm water with apple cider vinegar and mineral-rich salt. The claims surrounding “foot detoxes” are pretty impressive-everything from drawing toxins and metabolic waste out through the soles of your feet to improve circulation and boosting energy.

While I’m not convinced that our feet are secretly little detox machines (and there isn’t good scientific evidence yet to support that), I was intrigued enough to give it a try.

The recipe is simple: 1/2 cup apple cider vinegar, 1/4 cup sea salt and warm water. I soak my feet for about 10 minutes before bed, three nights a week. There is some logic behind the foot soak. Warm water can be soothing and help soften dry, rough skin, while diluted vinegar has antibacterial properties. And after a few weeks of doing this, I have to admit that my feet are remarkably soft. Who knew a little vinegar and salt could make me feel like I just had a professional pedicure?

I even had one morning, after an especially fabulous night’s sleep, when I woke up feeling lighter and more refreshed. Was that the foot soak? Better sleep? Wishful thinking? Who knows! I’m not ready to declare that my feet detoxed my entire body overnight, but I am enjoying this ritual-and I certainly like the way my feet feel.

Fresh Juice Shots

Another new practice I’ve been experimenting with is making fresh juice and drinking 1 to 2 oz. (shot glass size) in the morning. Inspired by @itspaulinacee on Instagram, I’ve been making these for the last couple of weeks. They are a delicious way to start the day. The first is called the “Glow Shot”: carrots, celery, orange, lemon, ginger, turmeric and black pepper. According to Paulina, this it the one that gives you the “lit-from-within-look.” I don’t know about that, but it certainly packs a lot of fresh ingredients into one little glass!

The second is the “Hair Growth” Shot, made from beets, red apple, celery, ginger and lemon. Beets are naturally rich in nitrates, which can help support blood flow. The theory is that better circulation might benefit the scalp, although I cannot make the leap all the way to thicker, faster growing hair. But hey, it’s a delicious experiment, and I’m willing to give it a try.

Since I don’t have a juicer in the mountains, I use my trusty Vitamix (best investment ever!). I blend the ingredients together, adding just enough water to get things moving, and then pour it into a nut-milk bag and squeeze out all the wonderful juice. The pulp goes one way and the liquid goodness goes into the little shot glass. However, I believe this method does leave a tiny amount of pulp, which seems even more nutritious to me.

And I have to say, the fresh ginger in these is fabulous. A little spicy, a little zingy and definitely a whole lot of healthy-tasting! Only one shot and I feel like I’ve started the day with a glass full of nature.

Dynamic Duo for My Neck

Years ago, Scott and I, in a rental car, were T-boned by a rather large vehicle while vacationing for our anniversary. Thankfully, we were okay, but ever since then I’ve had nagging neck issues. I have to be very careful about straining my neck because once I do, it can take weeks to get it back on track.

My friend, Chadwyn, was recently in a car accident and discovered a few tricks to help alleviate the discomfort in his neck. I’m so grateful he shared them with me because I’ve been using his recommendations lately and have noticed a real difference.

The first is a red-light therapy pad. Red-light therapy, also called photobiomodulation, uses specific wavelengths of red or near-infrared light and is being studied for its potential to reduce pain, inflammation and support tissue recovery. This pad comes in different sizes but mine is 13″ x 7″-perfect which is perfect for smaller areas of the body.

Research on neck pain is promising but not conclusive, so I’m not claiming this is a cure-all. But if something is non-invasive and makes my neck feel better, I’m willing to give it a try.

The second is a Callixe Neck Therapy Pillow, which combines gentle traction, stretching, heat and massage. The traction provides a gentle stretch that supports the neck’s natural curve, while the massage and heat help release some of that built-up tension and stiffness. There are several of these on the market through Amazon here and I would recommend reading all the reviews if you select another model than Callixe. If you buy the Callixe directly from the company it is slightly less expensive than directly on Amazon.

Here’s where the magic happens: I drape the red-light therapy pad over the Callixe neck therapy pillow and let the two work together…and they make a pretty impressive team. I’ve been using this combination for a while now and have had very good results. If you have neck issues, you know how uncomfortable-and stubborn-the discomfort can be. For me, this dynamic duo has become one more tool in my toolbox for keeping my cranky old neck happy!

I know today’s post has been a bit unusual, but I wanted to share some of my recent discoveries with you. Anytime we can learn something new about taking better care of ourselves, I’m all ears! I’ll continue to share some of my health and wellness experiments in future Saturday Meanderings because I care about my health and yours—and if I find something that makes me feel better, I want to share the good news with you, too.

I’m hoping to attend a garden and farm tour this weekend, which sounds like the perfect way to spend a summer day in the mountains and see how everything is growing up here. In the meantime, wishing you all a relaxing and worry-free weekend. Stay safe, stay healthy and, most of all, stay happy!

Previous Posts on Breakfast Ideas:

My Breakfast Challenge

Saturday Meanderings

Craving Fresh Fruits and Vegetables after Holiday Foods Indulgence