I’ve been bitten by the cooking from scratch bug in recent weeks. There have seen many recipes i have had a want to create over the years and have tried recipes from various regions of the country and a few overseas. I have decided to take on a challenge in the kitchen of which I’ve never undertaken: making bread. This was a beginner friendly bread that I created using a few simple ingredients: bread flour, rapid rise yeast, and pink hymilayan sea salt.
To start, you will want to heat 1 and a half cups of water on the stove. Next, you will need 3 and a half cups of bread flower to go into a large bowl. Once this has been placed in the bowl, you will need to add a table spoon of rapid rise yeast and half of a tablespoon of pink Himalayan sea salt
Dry ingredients ready to rock and roll
Once the dry ingredients are done the water should be nice and hot. Pour the water into the bowl and mix around until the flour is fully incorporated into the mix and form it into a ball.
I’m having a great time. A ball if you will
Once this is shaped into a ball, cover it and place it somewhere warm and let it sit for an hour to build up in size. Once that is done put it into a bread pan that has been sprayed with cooking spray and form it into the pan and let it sit for another hour.
Two hours later
Once the hour has passed, put your oven on 450. Once the oven is heated bake the bread for 20 minutes to completion and remove to cool.
Bonus tip: I forgot that scoring the bread helps the bread expand more.
Once the bread has cooled, you will have a nice loaf of low calorie bread. I let a piece of this sit, but this bread lasted me about 5 days before it started to turn. I would recommend eating this right away while it is fresh.
Even without scoring the first time the bread looked great.
This was a wonderful first take on making a new dish. I realized this was rather small but I am looking to make it into larger loafs for the next time. This makes a very good peanut butter sandwich and with no preservatives, it was the most guilt free pb&j that I have had in a while. Until the next time, dear readers, excelsior!
Recently, I went to a juicery for the first time. I enjoyed the diverse mixes of fruit and veggies and felt the need to get another mixed juice. I then took a look at the price of the juice and asked myself: What if I just did this at home to save myself some money? Fast forward a week, and I purchased this lovely little tool.
And so it begins
Before I begin, there are many reasons why juicing was an appealing method to amd why a juicer was a wonderful investment. The first part is that without extra sugars and preservatives, it is lower in calories, and I can enjoy it guilt free compared to regular store bought fruit juice. Keeping in mind this juice typically should be consumed in 24-48 hours due to the lack of said preservatives. Additionally, this helps more of the nutrients from the fruits and vegetables get into your system more easily than the body needs. During the summer months, this is a refreshing way to keep hydrated . Also, there are good natural additives one can use, such as cinnamon and tumeric, for aid in weight loss and better digestion. And lastly, it’s just fun coming up with different flavors and mixes.
I then began reading up on different juicing combinations and ideas and decided to give it a give it a try. My first juice was an apple, pineapple, and strawberry juice mixed with a little bit of cinnamon for the extra kick.
The Tiki glass really set the tone for me
I then got to brainstorming and looking for inspiration for the next juice. That’s when things got a little…..wild. Early on a Sunday morning, I felt the creative urge to whip something up, and I had the great idea to make another juice. But this time, there was a twist. The first juice was a pineapple, cherry, strawberry juice with cinnamon.
This was insanely sweet
Next, I decided to try vegetables, so I made a green juice with green apple, spinach, cucumber, lemon, and tumeric.
Added a little too much lemon but excellent nonetheless
Once I finished juicing , I realized I had pulp left over. Then my wheels began to turning and I went to the net for different ideas on how to use the pulp. My first creation was adding a little extra frozen fruit to make a smoothie bowl
Can never go wrong with fruit and granola
Once I devoured my smoothie bowl, I wondered what I could do with the veggie pulp. Then, after some digging, I decided to make it into a dip akin to a spinach artichoke dip. A little cottage cheese as a base (and extra protein to boot) and a little cheddar cheese really brought this together.
Before After
There are many benefits to juicing. This was a wondeful experience for my first few times trying it, and I look forward to trying more combinations in the future. This would be a wonderful tool for anyone’s kitchen and the possibilities for not just juicing but also what can be done with the pulp alone are numerous. Until the next time, dear readers, excelsior!
The world is full of all kinds of happenings. Some of these are good and others not so hood. In the age of social media and frequent pop ups, endless notifications, and information over load; it can be hard to be able to balance everything out and it can be hard to keep your headspace in the right place.
In light of things being quick and information being consumed in bite sized chunks I would like to share a method to help with starting your day on a good foot. When you start your day take the first 60 seconds to take into account all the things you are grateful for. During this period of time of reflection this will allow you to be able to think of the positive things and help ward off negative thoughts as the day goes on. If you focus on the good it helps more good come forward. I try to be cognizant to be able to make this a constant habit to keep up on and it lifts my mood in the mornings when I do this. I’ve attached a video below that I came across some time ago that inspired me to give it a go.
In our private moments, being able to pause, reflect, and meditation are good things to help keep us aware of our thoughts and feelings. It’s important that even on the modern day, it is a superhighway of information and stimuli that we do not lose sight of the here and now. This is something that can keep you aware of where you are mentally, physically, and spiritually and can help you in becoming your best self. Until the next time, dear readers. Excelsior
As someone who likes to exercise and also likes to travel, there are times where A) I might not have time to work out or B) I lack the proper equipment to do so. I’m moments like these it is good to come up with creative ways to get a good quality workout session in. One method I utilized during the pandemic, and sometimes just for fun, is the utilization of playground equipment. To add more difficulty for these workouts, you can also use a weighted training vest to add more variety to your training.
To start things off, I begin with a light jog to the playground to get the blood flowing as I live nearby to a park in my neighborhood. After warming up, I then assess the equipment for ideas to get things going.
Not my playground but think of the possibilities
For my particular exercise I recently used I did the following: chin ups 3 sets of 10 repetitions using the hanging bar, 3 sets of 10 repetitions of dips using the bars for the steps leading to the play structure (or the bars making the bridge works too), I utilized the stepping platform (or rock climbing wall of the angle is good enough ) for a challenging plank for 3 sets of 45 seconds, and to finish up I used a picnic table for box jumps for 3 sets of 10 repititions. (Alternatively any high platform on the play structure will work fine so long as you have clearance to do it without bumping into anything).
Fitness is an important investment, and despite circumstances, it pays to be creative to get those reps in. Given that it is now summertime, this can be a fun edition to a workout program. Challenge your mind and body with this exercise I did or make your own up. Remember, the F in fitness stands for fun. Excelsior!
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Everyone has a “bad” period of time in their life. From a bad day to a bad year (or three if we reference the last few years depending on the experience). These are tough spots to find oneself in, but where there is a bad time, there is a good time.
From struggling Performance at work, rough patches in relationships, health nagging, money trouble, writing blocks, and more. These are different struggles any and everyone faces on any given day. These times can prove rather disheartening and discouraging for anyone. Despite this feeling of discouragement, it is imperative to be able to know that there are tools and resources and people around you that do care about your struggles, and there are people in your corner cheering you on. From 10 friends to 1 friend and everything in between, there are people who can encourage, uplift, and inspire. Seek out people and things that uplift and bring about positive results to your struggles. For some that could be a workout in the gym, others’ time in prayer or meditation, and other’s time with loved ones over a home cooked meal. No matter the struggle or test; seek out the light at the end of the tunnel for the good of your bad day or situation. Reach out to others and pour out your support to them as well as you never know what their struggle may be. Take the time out to call that friend or family member to let them know you care about them and see how it brightens their day. We’re all we have in this world. Why not use the time we have to help each other when we’re down and stand up together?
This month seems to have been a hard month for a lot of people I know personally and maybe it’s the same for you. I encourage you to take the time out to find the things that lift your spirit, mental health, and overall well-being and cherish them in times like these. Stay encouraged, dear readers, Excelsior!
Happy new year to you dear reader! I hope this post finds you well and happy. This is the time of the year that people make their new years resolutions for various things. Resolutions in regards to health, money, relationships, business etc. Resolutions statistically have been broken by many people (including yours truly). So the question to be asked: What is the solution?
First, let’s look at the definition of a resolution: a decision to do something or to behave in a certain manner. That means a decision to take a course of action to achieve a particular goal. This is the conscious decision to do something to better one’s situation. 80% of New years resolutions failed by February of that year. Why aren’t we more successful at keeping our New Year’s resolutions? Some reasons include the idea that we’re thinking too big and not knowing where to start, not considering a “why” behind it, and the fact that one might not be ready to make such a change.
This points out a need for a change in approach would be not a resolution but a solution. A solution is a means of solving a problem or dealing with a difficult situation. This means in order to reach a solution, one must look at all of the variables in a problem. This involves looking at the broad scope of the problem and why the problem persists. Once the solution to the problem is found one must implement said solution to fix the problem and stick to it.
Instead of a new years resolution, one would make a New years solution. Set SMART goals (Specific, Measurable, Attainable, Realistic Timely) that you will be able to stick to with conviction to accomplish your solution to your problem. Write it down on a vision board or a journal, and whenever you feel like quitting, look at what was written down. If you can write it, you can achieve it because it will serve as a reminder of the decision you took on to solve the problem you are facing in life.
Statistically speaking, New years resolutions can fail. If you can turn your resolutions into solutions and create a clear road map, you can reach your goals and clear your challenges. Once you start, keep writing reminders down to encourage you to keep going until you hit your goal. Until the next time, dear readers. Excelsior!
The pandemic has caused more stress levels about work, health, money, relationships, and other parts of life. The economy and world events and constant inflow of information on social media are causing a never-ending flood of stimulation. All of these factors and other underlying situations we find ourselves in will cause us to feel drained mentally, physically, spiritually, emotionally and this can cause us to be off-center in whatever it is we do in life. Unlike a cold or flu, one cannot always detect when we’re in need of a mental break, and keeping a strong mind is paramount in today’s times.
In the world of customer service and sales, there is constant switching of gears and situations that our minds must figure out in order to get through the day. I personally have my own ways to help me stay on top of my mental game for what I do for a living. There are numerous ways to keep your mind functioning in tip-top shape but I will highlight some of my favorite methods in hope that you can see how they work for you or find some of your own.
Method 1: Physical exercise
I am a firm believer in having a healthy body. Gym or no gym I have a workout plan I utilized that yielded me good results. It is scientifically proven that exercise has numerous benefits such as benefits to bone health, energy levels and gets the blood flowing to wake you up more before you head to the shop, office, or wherever you work. Utilize various workouts from cardio, plyometrics, yoga, powerlifting, etc. no matter what keep moving and work that heart rate up. Your body will thank you for it.
Method 2: Remembering your why and positive self-talk
Goals are achieved by remembering what got you there and sticking to them. Maybe your goal is to close a million dollars in sales deals, win a sports competition, build a business. Whatever that goal is, remember to keep in mind WHY you are doing it. Is it to make a better life for yourself and your family? Is it to put your name in a record book for athletics? Is it to be the top salesman for your company to eventually become a sales manager? Keep your why in front of you and you will be able to keep onto your motivation to keep pressing forward. In conjunction with this, positive self-talk will help encourage you to keep up the great work. I recall a time in my childhood when my father would have me stand in the mirror and proclaim that “I am somebody, I am successful, I am capable” I would do this daily (and I still do to this day) and it would reinforce that no matter what I have what it takes to be successful in whatever I put my hand towards. These help with shaping confidence and instilling it deep within you. Even when you make a mistake treat it as a learning opportunity to improve, failure is fuel for eventual success.
Method 3: dealing with opposition (aka haters and doubters) are secret fans and blocking out excess noise
Focus is important in keeping your mental game in optimum efficiency. In life, you will have opposition and people who may prove to be naysayers and detractors. In life, there will be a constant conversation one any and everything and sometimes you might be the topic of conversation. It is important to block out the distractions that will take you off your path to achieving your goal (destructive habits/behaviors, associating with the wrong crowd, etc.) and forge ahead. There will be those that talk about you in the pursuit of your goals, give them something to talk about once you accomplish the goal you set out to accomplish. I am a believer that hecklers and naysayers are secretly a fan deep down somewhere inside and if you have some feel free to rejoice. To quote Winston Churchill “You’ve made enemies? Good. That means you’ve stood up for something sometime in your life.”
Method 4: knowing when to take a break and when to ask for help
It is important to be able to take a break as I have highlighted once before. I have learned that you cannot be switched to “on” 24/7 because our minds are like our bodies, there is a need for rest. Without taking a break (via a few minutes away from the work, taking that lunch break, going on vacation, or taking a day off) there is a risk of burnout. When burnout happens, it can hit like a truck and derail your ambitions to accomplish your goals. I believe in taking at least one personal day per month if I already don’t have a vacation planned out to give myself time to take care of myself and other matters of business if needed. Take time out to get a massage, cook a home-cooked meal, spend time with your loved ones or just read or spend time outdoors. It is also important to know if you get overwhelmed it is fine to ask for help. In our culture, we tend to neglect our vacation and sick time to take care of ourselves and we are prone not to ask for help and just try to take it all on alone. No man is an island, no one individual can make a car or even a pencil. It is fine to ask for help at work, with loved ones, or if needed professional help via a therapist. It is ok to recognize that you need a break and need a second to breathe o need a little help. To continue to perform at high levels athletes need trainers to keep them sharp and recovery methods to keep their bodies in top form, the same applies for us as individuals.
I have shared some of the different ways that you can stay on top of your mental game and keep yourself in top form when getting to where you want to be in life. There is no one way to achieve having a better warranty on your mental health and these methods (and others) may vary in terms of your results. I encourage you to find ways that work for you if one doesn’t work for you. I hope that you can take what I have brought forth and use it to better your own mental state to stay sharp. Until next time dear readers, excelsior.
This month I will be taking a break from the usual personal and professional development material to discuss a prevalent topic during these peculiar times. It has occurred to me based on what has been in the news, the radio, and the internet that there are a lot of things going on that have been rather stressful, aggravating, and just downright infuriating. From the #speakingout movement to the #blacklivesmatter movement that has been going on for some time, and even wearing a mask during the ongoing pandemic. One key factor that these events revolve around is the fact that there is a lack of respect in the world for our fellow man, woman, and children
There are people who disregard others lack of interest in their romantic advances to the point of where it causes others to resort to vile behavior and causing virtually irreparable harm to another physically, mentally or spiritually. There are those that work in law enforcement who disrespect minorities and treat them with unnecessary severity. There are those that say things that are uncouth about their political rivals and those who simply lack empathy for their fellow human. I Have discussed this topic in a presentation earlier this week and it rings clear. It is time that we as a people exercise more respect and empathy and learn a willingness to help those around us.
We need to recognize that if all status and recognition and money in the world were taken away at the end of the day, we all bleed the same blood. We are at a time where it is important to come together and work together. Let us learn to respect one another as well as ourselves in order to make life, especially in these times, a little more bearable. That is my two cents on the matter. let’s all do better and do our best for the future. Excelsior!
We live in a rather stressful and uncertain time. There are a lot of things happening during this trying time in everyone’s life now. Here in the good old U S of A we are used to the hustle and bustle of daily life but now everything is on a pause. Now is an opportune time to talk about something that is never really taken seriously, rest, and taking a moment to slow down.
Right now many things have been put on pause: visits to your favorite pub, café or restaurant, going to get your reps at the gym (see my previous post on no gym fitness), and even seeing loved ones. There is some good to be found during this time of uncertainty. People are getting creative in terms of cooking abilities, video parties with friends, and even finding ways to still stay in shape. It’s also important to use this time to spend it with our loved ones (even if you have to facetime or conference call them) and also take a moment to rest and take a moment to just recalibrate for when things go back to normal.
Our society has been defined by consistently being on the move. We’re running to meetings, conference calls, fundraisers, recitals, work, you name it. We never take the time anymore to stop and enjoy the smell of the flowers or the warmth of the sun. We see it and know it’s there but do not actually bask in it to truly appreciate it. Our constant hustle and shuffle keeps us from our things that matter most to us (you know what those are), enjoying small moments in life that we take for granted (like breathing clean air, the taste of the morning coffee you chug down without taking a moment to enjoy the smell and taste of it, or the feeling of the wind in your hair…or scalp. We’re always busy or busy bragging to the point where the word busy has become trite and bland.
During this time connect with your loved ones. Call up your grade school pals, learn how to perfect your homemade bread recipe, enjoy the taste of your favorite dessert and the sensation of the wind in your face if you go sailing/biking (since we can do that now in Michigan). Enjoy the moment to turn this lemon into lemonade. Take the time out to take the time and enjoy it as best you can.
During this time of uncertainty, take a moment to take a breath and make this rough period of time to recalibrate and enjoy the finer details of life and use the extra time to get creative and even learn new things. Let’s come out of this quarantine and period of uncertainty smarter, stronger, have more expanded skills, and become more cognizant of the need to take a moment to breathe. Until the next time my friends, stay safe and healthy and Excelsior.
Due to recent circumstances, lots of things are closed. These things include bars, restaurants, salons, and fitness centers. Since the fitness centers are closed, now is a great time to get creative with physical fitness. I will share with you a sample of some great bodyweight workouts that will help keep you in motion and will pose a challenge for you. This will be more of a circuit dedicated to building strength and endurance. For these exercises, I recommend a warm-up and some pre-workout stretching before the actual task begins. after you’ve finished please make sure you do a cooldown of either cardio and/or stretching. I also recommend a 1 and 1 circuit. Do as many reps as possible in that one minute and rest for one minute. To start 3 rounds will suffice. As your conditioning improves feel free to add an additional round as you progress.
First, let’s start with a warm-up to get the blood flowing. Here are some warm-up ideas:
1 minute of jumping jacks (as many as you can) or
1 minute of high knees or
1 minute of butt kicks
After you get some blood flowing, it’s time to get some stretching in. ( I use a number of different stretches in my regimen. I recommend holding the stretches for about 10 seconds or more depending on how mobile you are. ) Click here for some nice ways to get yourself limbered up.
Now let’s get to work. 1 minute of work, 1 minute of rest 3 rounds and then you are done. feel free to try some variants of these exercises once you get used to the current routine to make it more intense. Then feel free to add a round or even cut your rest time if you wish to present more of a challenge.
Three rounds, 1 and 1, as many reps as you can (variants are in parenthesis for your convenience :
Dips (feel free to use a counter, a chair, porch steps etc.)
Lunges (traditional, reverse, springing lunges)
Pull-ups (narrow, wide, backward using a tree limb, playground set, I beam in the basement, maybe the threshold of a doorway if it can support you)
What’s that? You want even more of a challenge? I have a challenge for you. This one is intense, so I recommend keeping a lot of water nearby. You will sweat a lot:
This is merely a sample of some great exercises to help keep you in shape during these trying times. Until the next time, stay healthy my friends. Excelsior!
Level up your life 