Savoring Simple Daily Pleasures
One of my most simple daily joys is being the first to pad downstairs very early each morning, drink a long tall glass of water to rehydrate after a nights restful (Hopefully) sleep, and to lovingly greet and feed my cats their breakfast.
This morning, as I type, I have woken before dawn, but following a much better sleep than I've managed lately, and with 2 of the family not here this weekend, I savored the luxurious feeling of my fresh Belgian linen sheets that only I had enjoyed last night, then brewed a cup of favorite tea as the cats enjoyed their breakfast. There is no other noise but the continuous buzz of the cicadas and the melodic song of the birds starting their morning.
After such a chaotic and full week, unsupported by decent rest despite my intentional and good sleep hygiene, and accentuated by the hot sticky summer temperatures, this morning's peaceful tonic, leisurely tea and sense of calm is exactly what I needed to begin what is still a busy weekend- but can be enjoyed and savored by starting with a calm mind and a feeling of wellbeing.
So as my New York breakfast blend tea brewed in a favorite china cup, I reflected how much I am inspired and often enthused by other people's routines, meal ideas and healthy habits. I frequently channel these little inspirations or ideas to keep me level and on track, or to avoid getting tired of my typical meals or fitness activities. And how important it is to keep on track especially during the busiest and most stressful times so we don't spiral. When I've had a poor night's sleep I crave carbs and sugar- and sometimes yes, I absolutely cave, but I NEVER feel better for it, and inevitably have a crash shortly after indulging.
So, keeping it succinct - I thought a post of just that might help or inspire some of you to change something up in order to stay on track with health goals or avoid a routine becoming tiresome.
Now my rituals I never tire of- these are the aspects of my day that I look forward to, that I savor and enjoy and which ground me. Such as always greeting the day upon waking ( no matter the season) by opening the two windows at each end of our bedroom to allow the morning air to circulate. Or by signaling to my body each evening after a shower and enjoying (usually ) a peppermint tea, that bedtime is approaching, and its time to wind down for the day.
Habits, however, while the whole idea is that they become ingrained and second nature, can also benefit from tweaking and changing up a little, particularly, in my opinion, when it comes to food and fitness regimens. If we get tired of these we lose enthusiasm and interest- and we cease to do them or we do them half heartedly. The lifestyle I strive to live, surrounding the cornerstone of contentment and gratitude, is a long and healthy one. I wish to look after my body so that I can enjoy doing the things I love, with the people (And furry companions) I love, for many years to come.
My goal I suppose is essentially to Futureproof my Body for Longevity as best I can.
Below is a brief rundown of how I choose to fuel my body, most of the time, and how I choose to use my body, most of the time. Consistency is key - But life is to be enjoyed too.
*I rise early typically. On a weekday I get up, and enjoy gulping down at least 600mls of water, which I then top up and take to my workout.
* I workout at home so I refill the big Ball Jar I use as my water glass and head to the home gym or the treadmill. I alternate days of running, resistance training to various degrees and difficulty, and yoga which I try to incorporate once or twice a week as a combination of stretch, strength, and mindfulness. I always feel amazing after even a short yoga session. These days my runs are not great distances, but enough for me to get my heart rate going and feel good about it. I typically run about 5KM with a walking warm-up up so Im done in about 35-40 minutes. It's doable in my busy weekday and means after a 5am start I'm ready to jump in the shower by 6am.
I have been taking AGEMATE each morning for almost a year and its replaced all the other supplements and vitamins I used to take- plus it has a pleasant taste and ups your water intake for the morning.
* I have practiced intermittent fasting for well over 4 years now- probably closer to 5. I suppose you could loosely say I enjoyed a mid-life glow-up in my 40's. We moved house, and it kicked off a new drive in me to be healthier and take care of myself. So I stopped drinking any alcohol entirely (Another story but something I am proud of and have never felt better about) and took my health and fitness a little more seriously. We had the space for a treadmill so I started running, and with the intermittent fasting I noticed positive changes very quickly. I steadily shed unwanted pounds, became fit, some gut issues were resolved and I felt more vibrant and happy and alive than I had in quite some time! I am far less rigid with my eating window now, but I do still pretty much adhere to a 16-8 method. (16 hours of fasting and an 8 hour eating window typically)
*Breakfast tends to be a smoothie- particularly in the warmer months. On a weekend I may indulge in protein pancakes or steel-cut oats but on a work day:
Breakfast Smoothie Ingredients:
- Water
- 1 Scoop whey protein isolate powder (Vanilla)
- 1 TBS Chia seeds
- 1 TSP Body Bloom powder or similar
- Generous handful of spinach
- 3/4 cup frozen berries (Usually Blueberries)
- 1/2 cup greek yoghurt unsweetened
- Optional: 1 tbs almond butter, 1/2 Banana, 1 Tbs cacao nibs
Blend in my vitamins and transport to work in my Yeti or Hydroflask
I tend to wait to have this until around 11am to give my body time to really fast since dinner the previous evening.
Lunch:
Typically a fresh salad with protein-
Lunch Salad Ingredients:
- Generous handful of mixed lettuce
- Cucumber
- 1/2 Tbs Quality Mayo
- Dash of olive oil, salt and pepper
- Diced tomatoes
- Green onion finely sliced
- Maybe cubes of feta, olives, Canned Tuna, Shredded roast chicken, hot smoked salmon. I aim for 30g protein minimum per meal and plenty of fibre.
Snack
I try not to snack but If I know I cant last I might have a green Juice (Recipe below) a small handful of roast almonds, and cut up apple sprinkled with cinnamon, a CHIEF collagen bar if I'm on the go, or if I'm truly famished, some greek yogurt with a sprinkle of No-Grain-Ola and some fresh fruit.
Green Juice- Thum-sized piece fresh ginger, 1 Grannie smith apple cored, juice 1/2 a lemon, 2 big handfuls spinach or baby kale. Blast until smooth. Serve over ice.
Rain or shine I walk every afternoon for at least an hour. I also take an adult ballet class and play golf at least once a week which I love and is the social aspect of my fitness as well as mindfulness really. A treat on a weekend is a big long walk with no time restrictions and maybe even a coffee.
Dinner
We are a busy family with so many extracurricular activities between us (to to mention various dietary requirements like Gluten Free and fuss pots!) but my favorite simple dinner would be:
Fresh snapper filet, dredged in seasoned gluten-free flour. Pan-fried or done on the BBQ hot plate - no cooking smells and fewer dishes!
Carrot puree- Cook down 4 medium peeled dice carrots per person until tender, add a knob of butter and salt, and a tiny bit of the cooking water. Blitz to a smooth puree. Top with the fish and if you've cooked the fish in a skillet, use the pan juices to make a speedy reduction of butter, a dash of white wine, pepper, and capers to drizzle over. SOOO good.
A family favorite is Sticky Chicken- clearly, we are in summery mode here as this is another BBQ dish.
Allow 1/2-1 Chicken breast per serving. Dice chicken into large chunks and place in a bowl.
The marinade is very much an "eye balled' and "winged" affair depending on what you have to hand.
Honey, mustard, soy sauce, Worcestershire sauce, fresh garlic, dash BBQ sauce, olive oil, herbs, whatever takes your fancy. Cook on the hot plate until cooked through and deliciously sticky and black on the outside. Toss through buttery spaghetti, and serve with crusty bread, a green salad, or zero noodles.
Dessert.
I try not to but often crave a sweet something so if I have pre-prepared my banana bites I may enjoy one of those, or a square of dark chocolate (Minimum 70%), or a decadent chocolate truffle with peppermint tea after a shower.
Banana Bite:
In a silicone mini muffin pan;
1 slice banana, top with 1 tsp crunchy peanut butter, and drizzle over melted dark chocolate. Freeze and enjoy as an ice cream-like dessert.
At night I alternate between peppermint tea and Metagenics CALMX magnesium powder.
On evenings I have time and am feeling prepared for the following day, I like to do a gentle 10-minute stretch before my shower.
I hope you've found one or two elements to take away from today's post whether its to rise a little early, or to throw your windows open first thing, to re-asses the supplements you're currently taking, or recipe inspiration.
Until next week.
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