Just Eat Healthy. Duh.
We all know that we should eat a “healthy” diet. What does that mean? It’s easy to get caught up in the whirl of diets that are popular today—be it Keto, Paleo, DASH, Atkins, Whole 30, or something totally else—and feel like whatever changes you make might be the wrong ones. So now what?
Words of Wisdom on Eating Healthier
Life changes are hard. Everything is new, and everyone has an opinion on what you should or shouldn’t do. We all know that we should move more and eat less, but we often get in our own way when it comes to making a healthier life happen. Here are three mindset tips that helped me stop overthinking and start making better dietary choices.
Tip 1: Never Miss Two in a Row
Over the years, I’ve dieted a ton—including Weight Watchers, Naturally Slim, TOPS, SlimFast and other ridiculous things I have blocked out. While I had success some (but not all) of the time, the effects were short lived. Changing your diet in the short term, but not looking at how to create sustainable changes, leads us right back where we started and leaves us feeling defeated because we succeeded, then failed. Such is the issue with going on a diet with the goal of losing a set amount of weight in a set amount of time.
Instead, it’s better to focus on changing your overall diet, and on a larger scale, your lifestyle. This means the possibility of fewer results right away, but a better chance of real deal, longer term success. Instead of lying to yourself that you’ll never eat [insert thing you absolutely love] again, figure out how to make better overall choices with food that will become just regularly schedule life longer term.
Steve Kamb, founder of Nerd Fitness, has advice to help stop the spiraling before it starts. One of the core tenants of Nerd Fitness is “Never miss two in a row.” Basically, if you miss a workout, or eat a not-so-healthy meal, instead of giving up, consider it the blip that it is and keep on going. Instead of eating a donut at work, deciding you are a horrible person who can’t commit to anything, and make abysmal food choices for the rest of the day—and perhaps forever—commit to not missing two in a row. So you had a donut. Make your next meal or snack better. That’s it. Instead of labeling yourself a “failure”, label yourself “human” and get back to your bigger plan of healthier living.
Tip 2: Get It Right 80% of the Time.
For every identified way of eating that could be successful, there is someone who is ready to proclaim that whatever you’re doing is not “right” or in keeping with said established diet. Instead of listening to the voices online, in your family, or simply in your head trying to convince you that you’re not a good enough paleo/vegan/pescatarian, tune out the unhelpful voices out and focus on eating more things that are better for you more often. Other people can pound their tiny fists as much as they want to, but they are not living your lives, and, honestly, they don’t get a say in your choices.
Dr Michael Greger, author of “How Not to Die”, is an advocate of the benefits of a Whole Food Plant Based (WFPB) diet, which he backs up with scientific research. However, he also points out that making positive changes can be iterative. For example, if you’ll eat salad greens (which have multiple health benefits), but you need to have Bacos on it (which are processed and not great for you), make that iterative, positive change! More than once, I’ve had a big salad loaded with vegetables and a side order of french fries. In short, improve your diet, don’t beat yourself up for doing things you want to do. That’s the path to self-loathing and general unhappiness, not an overall healthier you.
Over time, as you eat more things that are better for you, your body will start to crave healthier food and not have any time for the Bacos/fast food/whole entire cake that you would have eaten routinely in the past. That 80% gets you where you need to be in spite of a “keeper of the label” making uninvited commentary on your choices.
Tip 3: Sometimes, You Have to Eat Like a Dog.
When you start to look at making a chance in how you eat, everything in life gets harder. If you’re no longer picking up a burger at the drive though, now what the heck do you eat? How much do you have to figure out how to cook? What do you even buy at the grocery store? Where is the grocery store anyway?
Enter my personal trainer, Colin, with the best, most practical advice ever. When I told him that I struggled with meal planning, he simply stated “sometimes, you have to eat like a dog.” He went on to explain that I don’t have to make something elaborate for every meal. Instead, I should pick a few staples and move up from there. He pointed out that we feed our pets the same thing every day for a reason—they need certain health needs met, and we know their food will do that for them. Why not do the same thing for ourselves?
When looking for recipes, we see many options that are colorful and beautiful and elaborate. We also tend to forget that every day is not a holiday, and we don’t have to make the equivalent of an elaborate Thanksgiving Dinner three times a day, every day. Instead, find a few basics that you don’t hate and that have nutritional value, build a routine, and then modify as you have the desire (and mental bandwidth) to do so. For me, I went with the following:
Done! I know I’m getting the nutrition I need, and I’m not spending an inordinate amount of my life trying to figure out what to eat. Problem solved. For others, it may be cooking up a whole bunch of chicken, boiling a dozen eggs then creating meals to take to work each day that include protein, frozen vegetables, an orange, and string cheese as a snack. For me, now that I have basic, go-to meals, I am starting to research additional meals I might want to make. The better you are at having at least a basic game plan for what you’re going to eat, the better set up you will be for success.
What Do You Think?
What are your best go-to pieces of practical advice for healthy eating? Share your thoughts in the comments.
Which is Better?
I recently had a friend ask me what I liked more: inline skates or roller skates. Inline skates (which many refer to as Rollerblades, even though that is one inline skate company) tend to have 3-4 thinner wheels right down the middle of the skate. Conversely, quad skates have 4, wide wheels, and bring images of the “brownie” skates people may remember renting at the roller rink. For me, it’s a more complex question based on the type of skating I’m doing.
All My Skates
I currently own three, yes, three, pairs of skates, each of which I love for what they bring to the table:
Factors to Consider
My decision on which skates to use when depends on the following key factors:
Roller Derby Skates: Roller Derby and Indoor Surfaces
I bought my roller derby skates specifically for that purpose. Quad skates are required, and, like most people recommend for derby, they have a shorter boot, fit well, and have harder wheels. Since we’re indoors on a polished concrete floor, the harder wheels make it easier to move fast, switch directions, and stop in a number of different ways.
When at a roller rink, my roller derby skates are the hands-down choice. When indoors on a flat, consistent surface, I practice derby related skills, like plow stops, t-stops, crossovers, and transitions. In roller derby, we do a lot of “edge work,” which means using the insides and outsides of your wheels to start, stop, or turn. At the rink, these same skills enable me to dodge unpredictable children and stop at a moment’s notice.
Outside Roller Skates: Uneven Surfaces
My outside roller skates are basically my starter roller derby skates with softer, outdoor wheels. They enable me to practice derby skills outside while also giving me a little extra cushion for skating on harder, sometimes less well maintained, surfaces. Whether it’s a skate park or a tennis court, these give me the feel of my derby skates with more cushion to make a rougher, yet fairly consistent surface, manageable.
I have also used these skates when I am skating at an outside event where starting and stopping happens a lot. At an event like Minneapolis Open Streets, where they encourage people to walk, bike or skate, made my outdoor roller skates the right choice. Since this involved starting and stopping frequently, and then skating a short distance to the next location, these were the winners.
When it comes to trail skating, I have used my outdoor roller skates in the past. Now that I’ve acquired my inline skates for this purpose, I may occasionally use my outdoor roller skates for cross training purposes, but not for most of my distance skating.
Inline Skates: Distance and Speed
While training to do an inline half marathon, I discovered that skating on my outdoor quad skates for a mile or more was less than ideal. Skating on 3-4 narrower wheels, rather than four, fat softer wheels, enables me to go more quickly with far less resistance from the surface. For skating longer distances, inline skates are the way to go. Since trail skating and skating longer distances involves going in one direction, going a long way, navigating a few terrain changes, inline skates are a better choice. At this point, I am used to moving on roller skates, so I’m currently not as agile on inline skates. As I continue to train more, and occasionally skate on inline skates at the roller rink, I’m sure my agility will continue to improve.
What Do You Think?
Are you a fan of inline skates, roller skates, or both? Share your insights in the comments.
Business Travel: Perception vs. Reality
In movies and TV shows, business people are always jet setting off to exciting locations to do fabulous things. As with most other details in movies (the size of a newborn baby right after delivery, how close tourist spots are to one another in a big city, how windshields in cars actually break), this is not so much how business travel really goes.
It’s not glamorous outfits, first class flights, and limo rides to fabulous locations. I’ve found that it’s a lot more rushing around trying to make flights, hurriedly preparing to do a presentation, trying to find all the places you’re supposed to be, figuring out where and when to fit in a meal, and finding moments of joy in the midst of the hurry and chaos.
Here are a few key details on the realities of my most recent business trip.
My Business Trip Statistics
Time Breakdown by Activity
Counting All the Things
My Trip in Pictures
Here are my most exciting pictures from this trip. Go ahead, folks. Drink in the glamour.
What do you think?
What has your typical work travel experience looked like? Add your thoughts in the comments.
For the third year in a row, a friend and I went to a yoga festival. It's always a great opportunity to try out new yoga styles and revisit poses I haven't done for a while. This year, I had a chance to do three of my favorite poses. The opportunity to stretch and reinvigorate through these poses reminded me of why yoga is such an important component of my overall health and well-being.
A few years ago, I developed what I affectionately refer to as "old lady hip." In short, sometimes, one of my hips decides that me being able to stand upright and walk like an able-bodied human being is highly overrated. Fortunately, I discovered pigeon pose. Pigeon pose is a hip opener that stretches out the hip flexors and the hip rotators, meaning that it helps strengthen both aspects of my hips. Doing this pose on a regular basis has eliminated this problem.
I find twisting moves energizing. The supine twist, where one leg is straight and the other is bent, not only stretches my back, but stretches everything along the side, too. This pose, which is easy to hold for an extended period of time, minimizes back pain and promotes a general feeling of calm. As an extra added bonus, I can also stretch my neck and arms during this pose.
Upward Facing Dog
While downward facing dog gets all the attention, I'm a fan of upward facing dog. As someone with a desk job, upward facing dog stretches and strengthens all the muscles that sitting at computer doesn't. This pose activates the abdomen, chest, shoulders and back.
What Do You Think?
What are your favorite yoga poses? Share your thoughts in the comments.
From Job Applicant to Hiring Manager
Six months ago, I was in transition and searching for the next great position in my career. Now, I'm at a great company, in a job I love, and I'm in the process of hiring two new employees to be a part of the team I'm creating.
Having researched resume format and tweaked my resume again and again, and then sifting through the pile of resumes of people possibly interested in working for me, I have gained new insights into how to make your resume most effective.
Your Resume Goals
First, let's talk about what success looks like. In it's most simple form, the goal of your resume is to get you a job. However, let's break that down a bit and look at the first mini-goal in that whole process--getting a recruiter or hiring manager to want to get in contact with you to find out more. Let's focus on how you get to that critical first step.
The Initial Sorting: Yes, No or Maybe
As a hiring manager, I really want to hire someone amazing. Each time I see that I've received a new application, I'm little kid excited that this might be just the right person to round out the team and do the work that I need done. On that initial scan, I'm deciding which camp you fall into.
Yes, yes, a thousand times yes!
Sweet. They look like a great candidate! Let's contact them immediately to find out more!
No. Just no.
Ugh. Work experience doesn't seem related to this role. Long, rambly resume. No thanks.
I'm just not sure.
Not great, but may be worth exploring--or maybe not. I'm going to have to think about this.
Questions Your Resume Needs to Answer
As a hiring manager (or recruiter) who scans every resume submitted for the two positions for which I am hiring, I am looking for answers for the following critical hiring questions. Answering yes to most, if not all, of these questions, gets you into the "yes" pile.
Question 1: Does this person have the skills needed to do this job?
Does their work experience and education line up with what is needed for the position? Do they have the technical ability and interpersonal skills to succeed? Have the job responsibilities they have had previously positioned them well for what is required of this position? Did they paraphrase the job description and help connect the dots between their qualifications and the available position?
Question 2: Does this person actually want this job? Or are they looking for any old job?
Is the job application personalized at all? Do they look like they are mass-applying for jobs, or like they actually want this position with this organization? Does their summary of what they are looking for match what the job is? Does this position seem like a logical step from their current position? If not, did they explain that this makes sense for them? (Like emphasizing how their background in manufacturing has prepared them for this job in your industry?) Do they live in the city where the job is, or mention that they plan to move? Do they emphasize how their skills will help them do the job? Do they mention wanting to work for a company like yours or doing a job like the one that is open? Is this job really their thing?
Question 3: If they took the job, would they be successful?
Does the content of their resume or summary align with what the open job requires? Are things like the level of responsibility, travel percentages, expectations for remote work or managing or not managing people what they want to do? If they have worked at larger companies with a slower pace, will the fast-pace of a start-up energize or overwhelm them? Can they be self-directed, or follow directions, as will be dictated by the role? Does this fit in with their career trajectory? Are they taking a job that isn't really ideal for them? If so, are they going to leave right away to take the job that is a better fit? Does the improvement in job responsibilities, work culture, industry or opportunity create an environment that they will really enjoy? Have they addressed any of these possible concerns in their resume or cover letter?
Getting to the "Yes" Pile
While there is no magic formula to create the perfect resume for every situation, here area few resume best practices that can help you get to the "yes" pile. Here are a few characteristics of what I think "good" looks like:
Tip 1: Include a summary front and center.
Whether you call it a "professional highlights", "summary of qualifications" or something else, this section is the Cliff Notes for the rest of your resume. This targeted, concise summary should be tailored to the job. As a resume screener, this helps me know if I should bother to keep reading. For me, not having this quick paragraph really hurts your chances of moving on. It's like having a long, dry user manual handed to you with no table of contents. Give me a your quick elevator speech on what you bring to the table so I can see if the book is worth continuing to read. Address those critical questions so I know it's worth the time to connect with you personally.
Tip 2: Keep the length to two pages.
I have seen far too many 3 page and up resumes. One key skill I'm looking for is the ability to summarize and prioritize. Skip your street address, references, and information about the high school you attended. Get rid of the extras that add length, but not value. Your resume, which may need to cover 5-30 years of relevant work experience, is one way you can demonstrate your ability to discern and highlight the most important points.
Tip 3: Be clear, specific, and precise.
Write in coherent bulleted points or sentences. Include relevant industry keywords without overusing jargon to try to impress. I'm hiring educators who need to be able to take a complex topic (everything relevant you've ever done) and show me the parts that will be most directly related to the job. This includes formatting. Make sure I can, at a glance, tell your job titles from the company names from your job responsibilities. Use white space to make it readable. Show me that you can make even complex content easy to navigate.
What Do You Think?
What other tips do you have for getting your resume into the "yes" pile? Include details in the comments.
Why Gluten Free?
I've been gluten free for a couple of years now. While it was a struggle at first (hello, donuts), I feel significantly better. Since I have Hashimoto's Thyroiditis, which sounds awful, but is totally manageable, eliminating gluten is one strategy that can help immensely. I also find that when I have to make special effort to eat things like bread, pasta and baked goods, I make way better food choices consistently since fruits, vegetables and lean protein are all naturally gluten free. Ordering at restaurants is also significantly easier since "salad with chicken" is now my go-to meal.
As a side note, I know people who shudder at the though of being gluten-free--and I get that. I'm not one to foist my diet on others (my daughter and coworkers often call dibs on my gluten, which is all good.) For many, the though of giving up bread is unthinkable. Personally, I also hate being the person who has to pipe up and announce that I have dietary needs. (Can I please call extra attention to myself while also being perceived as difficult? Ugh.) While initially I was also in that camp of both loving cake and not wanting to rock the boat, I now realize that I'm willing to do a great many things if the benefit is that I don't feel terrible all the time.
Sources of Gluten
So what is gluten? In short, "Gluten is a family of proteins found in grains like wheat, spelt, rye and barley." (See "Learn More" for additional details.) Here are the typical sources of gluten that are commonly present in the grocery store and on restaurant menus everywhere:
Some people suggest that "just this once" I should be able to eat gluten. That seems completely reasonable, but is not so much how it work. Upon the accidental ingestion of cookies and cream ice cream or a wayward crouton, bloating and a general feeling of yuckiness result. In cases where I have eaten something over the course of a few days that I later learned contained gluten, the condition intensifies to what I would ever-so-politely call "severe intestinal distress." It is not pleasant to say the least.
Sneaky Sources of Gluten
I now read labels like crazy. Fortunately, most labels have "contains wheat" at the bottom of the ingredients list. Other items will be labeled as "gluten-free"--sometimes even things like carrots. (Really, carrots? You're bragging about being gluten-free? By that logic, shouldn't you also be bragging about not being made of meat? I'm dissappointed in you, carrots.)
However, there are a few things I would have never have thought to check to see if they contained gluten. News flash: some of these are not even food.
Food You'd Never Suspect
Vitamins, Medications and Pills
I would have never expected to have to look for gluten in medications. (I'm not sure what I thought "pills" were made of, but it never occurred to me that it might be something I need to check.) Now, when I shop for vitamins or supplements, I make sure that they are listed as gluten-free. At one point, I bought melatonin in chewable form--which I now know not to take since "chewable" often equals "gluten." It's also worth asking your pharmacist to clarify that medications are gluten-free. Who knew?
Makeup and Personal Care Items
Now I feel like the glutens are just out to get me. After doing a bit more reading, even though personal care products (like shampoo, makeup, and lotions) sometimes contain gluten, they probably aren't going to have much of an impact (see "Learn More" for additional details). The main concern is ingestion gluten, not having it absorbed through the skin. Since gluten-free has become a buzz word, I'm sure that putting "Gluten Free" on items enables companies to charge more for them and promote that they are possibly better. Regardless of whether this is a legitimate concern, personal care items like cosmetics, hair care products and lotions may contain gluten. There are also companies, like Jason, who promote their products as Gluten Free.
Personally, I tend to use products that contain less (for lack of a better term) crap, many of which also do not contain gluten. See "learn more" for additional details on what to avoid in cosmetics.
What Do You Think?
Were you surprised by any of the items possibly containing gluten? What other gluten-containing products are available? Include your thoughts in the comments?
Standing on the Corner, Waiting for a Bus
When I moved to Minneapolis, I started working downtown and realized that many people opted to take public transportation rather than driving. A few years later, I also moved not far from the light rail train, so for a solid decade, I took the morning train, worked from 9-5 and then I took the train back home again. As job possibilities presented themselves, one of my ongoing requirements was being able to continue my easy train commute.
On a Downtown Train
After my position was eliminated at the end of last year, I started a new job, and for the first time in 12 years, I am driving daily to and from work. I was reticent to make this change, but I also received an offer for a job that was a perfect fit for me, so driving to and from work seemed a small price to pay for a great career opportunity. The other day, I took the train downtown to meet a friend for coffee. It reminded me of the good, the bad, and the ugly about commuting to work my train.
Why I Usually Loved My Train Commute
For me, taking the train was quicker, safer, cheaper, easier and enabled me to have a smaller carbon footprint. What’s not to love?
Why I Occasionally Disliked My Train Commute
Lower cost? Easier? What's not to like? Well, there are a few things...
What Do You Think?
What are the good and bad parts of commuting to and from work using public transportation? Include your thoughts in the comments.
Adulting is Hard
One of my goals as a parent is to help prepare my now teenage daughter to be a functional adult who makes good decisions and is happy and healthy. Here are my top 5 focus areas to position her for adulting success.
Tip 1: Plan ahead to avoid creating emergencies.
Tip 2: Take control of your personal safety and security.
Tip 3: Have positive interactions and build healthy relationships.
Tip 4: Attend to your overall health and well-being.
Tip 5: Commit to personal growth and positive change.
What do you think?
What are your top pieces of adulting-related advice? Include your thoughts in the comments.
My Taste in Music
My musical tastes are often a little off the beaten path. Since a couple of years ago, when my household started watching Ditty TV on our Roku, I've really enjoyed listening to Americana music. Shawn James (with or without his band, The Shapeshifters) has been one of my favorites. Shawn James, along with fiddle player Sage Cornelius, recently played their first Minnesota gig at the Turf Club in St Paul, and I got to see him play live. Here are three of my favorite songs featuring Shawn James for your listening pleasure.
"Hellhound" by Shawn James
This is the first song by Shawn James I ever heard. In this video, it's amazing to me that this larger than life song is generated by one guy playing at least 3 instruments and singing in room full of weird stuff.
Cover of John Legend's "Who Did That to You?" by Shawn James with Sage Cornelius
I've heard the John Legend song (featured in the movie D'jango Unchained). Here, Shawn James does the song the way he thought it should have been done in that scene--a little angrier. Fiddle player Sage Cornelius is also ridiculously good.
"The Bear" by Shawn James and The Shapeshifters
I love this video. It has great music, fire and moonshine, so what's not to like? Near the end, as the lot of them are dancing around the fire, the guy on the left is jamming harder than perhaps anyone else has jammed in the history of playing an instrument while dancing. This song and video feature not only Shawn James, but The Shapeshifters as well.
Bonus: "John the Revelator" by Shawn James
Here is my fan filmed, poor lighting video of Shawn James singing an a cappella version of "John the Revelator" with the audience stomping and clapping along. Mad props to Sage Cornelius who is microphoneless, but jamming his heart out onstage. Video taken at The Turf Club in St Paul on 3/19/2018.
The Obligatory Nerd Girl Fan Photo
My husband, and extrovert, struck up a conversation with Shawn James before the concert, and took my picture with him. Now my daughter, who is particularly fond of "The Bear" video, will definitely think I'm super cool.
First, Let's Celebrate!
I have great news! My job search has come to a successful close. As of this week, I have accepted a full-time position as an instructional design manager with a software company. I’m excited about this role and happy to get to change gears from being tastefully boastful about how good I am at working to having a job where I actually get to do some paid work. I’m way pumped up about this opportunity and the fun challenges it will bring. Hooray and woo hoo both!
A Note About My Observations
I’m including several numbers in this article. Keep in mind that while I pride myself in my ability to count and do basic math, I’m dealing with a very small sample size. (See the “Learn More” section for issues that can be caused by having a small sample size when it comes statistical information.) This article can only barely be called “research” and is more appropriately described as me sharing my personal experience. With that disclaimer, on to the numbers!
Now, Let's Look at the Numbers
As a bona fide Excel nerd, and meticulous planner, I have kept detailed records on my job search journey from layoff through my exciting new job. Here are a few statistical highlights of what on earth I did with myself since my position was eliminated oh-so many months ago.
How Long Will This Take: Job Search Length
Please, Please Look At My Resume: Job Applications Submitted
Now We're Talking: Interviews
I Know People: Referrals and Impact on Interview Likelihood
I Will Never Work Again: Low Points During The Job Search
Everything Works Out: Lessons Learned During the Job Search
What Do You Think?
What are your job search insights? What worked well for you? Share your ideas in the comments.
I learn for a living. I distill my research into useful blog entries. Geek, parent, knitter, yogi, writer, educator, businessperson, health advocate, & skating nerd.