Sunday, June 4, 2017

Just Five Minutes, Maybe Ten

If you watch my Daily Vlogs then you know that mornings usually kick off at 110% in my world.  I often wake up to a son who is READY for the day.

In all capital letters. 

 Thomas does not ease into the day and neither do I. Doing a morning radio show for years conditioned me into a morning person.  I am usually ready to open my laptop and start working five minutes after my eyes open.  Yes this can create a very productive day, but it also doesn't allow me to breathe and take five minutes to myself. 

Until recently. 

My friend surprised me last week with this Five Minute Journal and it's already had an impact.  I've stuck with it for a week now and I'm feeling a shift.  Your write down three things you are grateful for, three things that could make your day better and a mantra for the day.  

That's it.

But when you start your day with a grateful mind it is impossible to be stressed in that moment.  Stress and gratitude cannot exist simultaneously.  This little nugget of knowledge is impactful. 

In the evening you open the journal again write what went well and what could have made the day better.  

That's it.

When my friend passed it over to me, she said, "this reminds you that can take at least five minutes for yourself".  Since starting it I am finding ways to take more than just these few minutes for myself.  As someone who preaches the importance of self-care, I often need a reminder to do just that. 

I can't recommend this enough.  I also hope you all have a friend who sees you.  She saw me. 

Want to win a copy of The Five Minute Journal? I'm giving one away in the Mareathoner Facebook Group

oxox Mare

Friday, June 2, 2017

Summer Salad

When the weather changes so do my taste buds. I swear! I go from wanting soothing soups to crunchy salads. I also love a salad on a Saturday because it's the easiest way to pack a lunch from whatever groceries are left in the fridge. (I am on the air on New Country 100.7 on the weekend and always pack my food.)

It's rare that I will follow a recipe but I thought I would share how I manage to have salad pretty much every day for lunch with minimal effort. 

Oh, I also get bored VERY easily! Here are some suggestions for the elements of a salad.  I mix it up, depending on what I have on hand. 

I start with spinach or a pre-mix of greens.  Simple spinach is my favourite because I know it's nutrient-dense.  The darker the green, the healthier it is. 

For protein I add in some beans like chickpeas, navy, pinto or black. Also, hemp hearts, edamame and lentils are packed with protein.  I've started throwing my protein into a bowl and adding some spices like dill and pepper with some fresh lemon juice to give them a zing before adding to the salad. 

Then I add in a ton of mixed veggies, again whatever is on sale or whatever is in the crisper.  Some of my favourites are cherry tomatoes, corn, peas, peppers, onion, broccoli,'s endless! I do like a variety though because it helps mix up the flavour, especially when I am having them daily. 

Other fun additions that I like are quinoa, leftover potatoes, avocado, watermelon, apple, nuts, seeds, nutritional yeast...the list is endless! 

As for dressing, I'm currently OBSESSED with this dressing from Little Creek. But usually I make my own and highly recommend you using one with little or no oil.  There are countless very easy recipes online to try. I will make a big batch and store in my fridge as you would a store bought. Salsa or hummus can also be fabulous dressings. 

I hope this gives you some inspiration.  I've become a master at randomly throwing whatever I have on hand on a plate and making a delicious salad. They are also incredibly filling which is important. 

I think the key is to buy a variety and then just go for it! 

I'd love to see your salads! 
oxox Mare
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