Recipe Corner: Roasted Asparagus Salad with an Over Easy Egg

What’s in season right now? Asparagus!

Take advantage of what’s in season with this super easy salad! I love asparagus and this is one of my favorite salads that is simple, quick, and delicious. Any salad is easily taken to the next level with an egg and this recipe also has a delicious mustard onion vinaigrette.

 

Serves 2

Dressing:
-1 tbl of olive oil
-1 1/2 tbl of white balsamic
-1 tbl of mustard
-2 tsp of soy sauce
-2 tsp of honey
-Sriracha or hot sauce to taste (optional)
-1 medium garlic clove, minced
-1 medium scallion or spring onion, finely chopped

Salad:
-2 eggs
-A small bundle of asparagus
-Lettuce (I used a baby spinach blend)
-1 tsp of olive oil
-1/4 tsp of salt
-Pepper

 

Preheat the oven to 425 degrees. Trim the asparagus and then toss in the 1 teaspoon of olive oil and 1/4 teaspoon of salt. Roast the asparagus until it starts to become tender, about 10 to 15 minutes. Let cool.

To make the dressing, whisk together olive oil, white balsamic, mustard, soy sauce, honey and hot sauce. Then add in garlic and scallions.

Cook both eggs in a non-stick pan on medium heat. To get them over easy it should take about 3 minutes.

To assemble the salad, chop the roasted asparagus into bit-sized pieces and combine with the lettuce. Toss with the vinaigrette and separate into two portions. Top each with the over easy egg, some fresh pepper, and enjoy!

-Emilie Nadler

Photo Credit: Emilie Nadler
Photo Copyright (c) 2015 Emilie Nadler. All rights reserved.

Photos are not to be used without prior permission & license.

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Recipe Corner: Orange Glazed Chicken Salad

Make the last of orange season with this fresh salad! I had a few oranges that I needed to use up and I decided to try to make an orange vinaigrette for a salad. This recipe is very simple and healthy; it only took me about 20 minutes from start to finish and tasted delicious! Cooking the chicken breast in orange juice really made the meat flavorful and moist. The orange glazed chicken in this recipe could also be a meal on its own served with stir-fried vegetables and rice.

Serves 2

Chicken
-2 chicken breasts, pounded to about 1/2 inch
-1 tsp of olive oil
-Juice of half a medium sized orange (any variety should work, but I used navel)
-Salt and pepper to taste (about 1/4 tsp of each)

Dressing
-Juice of half a medium sized orange
-1 tbl of olive oil
-2 tsp of balsamic vinegar
-2 tsp of low sodium soy sauce
-1/2 tsp of mustard
-1 medium clove of garlic finely chopped
– Sriracha or hot sauce to taste (optional)

Salad
-Lettuce (I used a Spring mix, but any greens will work)
-1 medium sized orange
-1/4 cup of slivered almonds
-1/2 tsp of sesame seeds
-Cilantro (If you don’t like cilantro, try replacing with basil)

Heat 1 teaspoon of olive oil in a pan on medium heat. Salt and pepper the chicken breasts and put them into the skillet. After you first flip over each piece of chicken, pour orange juice over the breasts. Allow the chicken to cook thoroughly as the orange juice begins to thicken (about 4 minutes on each side). Once chicken is done, put aside and let cool.

Roast the almonds and sesame seeds under the broiler for about 2 minutes or until they begin to brown. Watch carefully, this can happen quickly! Put aside to cool.

To assemble the dressing, combine olive oil, orange juice, balsamic vinegar, soy sauce, and mustard. Whisk together ingredients and then add the garlic. Put aside.

For the garnish, segment the orange and finely chop the cilantro. Put aside.

Slice the chicken breasts. Then toss the lettuce with the toasted almonds and sesame seeds, orange segments, and most of the dressing, reserving some for the top. Put chicken on top of the salad, drizzle on the extra dressing and top with cilantro. Enjoy!

-Emilie Nadler

Photo Credit: Emilie Nadler
Photo Copyright (c) 2015 Emilie Nadler. All rights reserved.

Photos are not to be used without prior permission & license.

Keep Stress at Bay Every Day

“Stress is now considered the foremost contributor to our modern chronic maladies. Recent medical research by well-known clinicians has shown that stress is a major factor in causing heart disease, cancer, and a myriad of chronic and acute diseases of today’s world.”
-Nischala Joy Devi*

Stress is a huge factor in our everyday lives – it doesn’t matter if you’re naturally a chronic worrier or if you are a yoga meditation master – stress is still there. The world is naturally stressful now – just the physical noise of modern-day life alone is enough to send your body into overdrive, but add on financial worries, career pressures, family life, terrorism & increasing societal violence in general, constantly changing technology, sedentary jobs – the list can go on and on. These factors all add to a stressful environment. And stress – both physical and mental – can lead to a whole host of problems.

While there are some things we can do to lower the stressors in our environment, unfortunately, many of these factors are now a part of everyday life and we just can’t avoid them. So what do we do? How do we avoid unavoidable stress from taking over our lives?

“Physical and mental stress accumulate. This can lead to fatigue, a drop in performance level, and a feeling of anxiety. If not checked, stress creates more serious problems and disease occurs. Mental and physical dis-ease OR well-being can be fundamentally improved by acquiring a few simple tension-lowering techniques…. While stressful events around us may not change, we can learn how to respond skillfully to life’s difficulties, maintaining our equilibrium and a sense of well-being.”*

HERE ARE 10 TIPS TO HELP YOU KEEP STRESS AT BAY AND ESTABLISH CONTROL AND BALANCE FOR YOUR OWN WELL-BEING:

1. Accept that there are many things in our lives that we can’t control.
Sometimes you have to just make yourself let go and let it be.

2. Make time to exercise.
Although this may seem like added pressure to your day, it is proven that exercise not only helps you to mentally feel better, but the more fit and strong your body is, the better it can fight stress. Activities like walking, hiking, bicycling, swimming, the gym, yoga, Zumba, etc. all help to instantly lower your stress level. Don’t feel like you have an hour or so for a “full workout”? Try to at least work in 20-30 minutes of one of these activities – you can still gain full stress-relief benefits even in a shorter amount of time.

3. Add in extra time whenever possible.
Give yourself extra time to do things. Perhaps leave a few minutes earlier or start that upcoming project a week in advance. When you are able to give yourself those few extra minutes, it takes away the stress of the impending deadline, or that unexpected traffic jam. Work is stressful enough – you don’t need to start the stress process just by trying to get there!

4. Avoid the “quick fixes.”
Things like alcohol, caffeine, smoking, and recreational drugs may seem like they help, but the effect is just a short-term mirage. They actually add to the stress level in your body and will exacerbate anxiety. Keep your use to an extreme minimum, or better yet, not at all!

5. Take a break.
Hitting a freak out level? Stop yourself and walk away. Even just a 5-10 minute break will help (Heck, even 2 minutes can help!). Take a walk. Go someplace quiet and do some deep breathing – anything to just slow you down for a moment.

6. Watch your breath.
It is amazing how much the breath affects both the body and mind. Most people today naturally take shallow, fast breaths from their chests.

“When you breathe mostly from your chest, the part of your nervous system that increases your arousal and heart rate gets stimulated. Plus, you use mostly your chest muscles to do the work. Your chest muscles are not really designed for breathing the way that certain abdominal muscles are. In instances of extreme chest breathing, people will even feel sensations of tightness or pain in the chest as these muscles get tired. On the other hand, taking deep breaths from your belly stimulates the branch of your nervous system linked to slowing the body down, resting, and relaxing.”**

Many times our inhalation is longer than the exhalation. However, long exhalations give our heart time to relax, since the heart only rests in between beats. A long, slow exhalation will activate your parasympathetic nervous system and allow you that much-needed feeling of relaxation. Not sure how to breathe with your diaphragm instead of your chest? Try this trick –

Lie flat on your back on the floor. Place a book on your stomach just under your rib cage. Take a deep breath and send all the air down to your stomach. Your stomach should expand and naturally lift the book up in the air. Slowly breathe out, allowing the book to go back down. Once you get the hang of breathing into your stomach, concentrate on slow breaths – four counts in, four counts out.

Anytime you feel your anxiety level rising, turn your attention to your breath. Is it all in your chest? Take a minute to pull a few slow breaths down into your diaphragm and you will feel an instant calming effect and a clearer mind. Try to use at least a few minutes each day to sit and just focus on breathing.

7. Eat healthy.
Regular wholesome foods allow your body to work smoothly, without the added stress of trying to process junk. Like exercise, it also allows your body to be in strong physical condition to more easily fight off the effects of stress.

8. Use imagery.

“Imagery, our inner guidance, allows us to create and experience. It is the language of the mind…. We practice positive imagery as a means to allow the mind and body to mobilize all available resources that assist in the healing process. This creates an intention that brings about positive physiological and psychological responses, such as lowering of blood pressure, boosting of immune function, clarity of mind, calming of brain waves, decreased heart rate, production of a feeling of well-being. Through positive mental imagery, signals are sent to the body to help it repair and sustain energy.”*

There are many forms of imagery, but if you use even a basic method, imagery can help calm and focus the system and make your stressors more manageable. Here’s an easy method of imagery:

Picture yourself relaxed, feeling good, full of energy. Everything is done that needs to be. Picture your body strong, healthy, healed. If you are worried about a particular task – picture it completed in your mind. “See” it done the way you want it to be – in its “perfect” state.

9. Sleep.
Our bodies heal themselves when we sleep, as do our minds. Sleep allows us to process the events of the day and the worries stuck in our heads. It allows the brain to “clean” itself and let go of everything we don’t need. Sleep heals the mind just as much as the body. Force yourself to go to bed at a decent hour every night to allow the body to recharge so you can approach the day from a calm, “clean” slate, and be stronger and ready to fight off the rest of the stressors of the day as they come.

10. Attitude adjustment.
“Fake it till you make it.” That phrase can be so annoying sometimes, but is so true. Try to keep a positive attitude. Instead of saying things like, “Nothing ever works right for me,” say, “I’m doing my best.” “This will work right.” Instead of, “I feel so tired and crappy all the time,” tell yourself, “I feel great. I am strong. I am capable. I can do this.”

It takes work to remove stress, or at least the effects of stress from our lives. There are many methods out there – some more complicated and time-consuming than others – but these few tips are ones that you can easily work into your everyday life to get started.

Deep breath in. Slow breath out.

 

*From The Healing Path of Yoga: Time-Honored Wisdom and Scientifically Proven Methods that Alleviate Stress, Open Your Heart, and Enrich Your Life, by Nischala Joy Devi

**From Women Who Worry Too Much by Holly Hazlett-Stevens, Ph.D.

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Are Your Employees in a Toxic Work Environment?

How is your work environment? Are your employees happy?
Healthy? Motivated? Productive?
Do you spend more time worrying about the regulations at your workplace than actually doing the important work at hand?
How’s your turnover rate?
There are ways to ensure that your work environment stays productive with satisfied employees and it can start with just a few simple steps…

 

Very few people start a company with the intent of creating a toxic work environment for their employees, but many people don’t realize how their actions as an administration can very quickly create this effect.

A friend was telling me about some recent changes in her workplace, and sadly, this is a story that could be from many workplaces around the country –

Her administration changed. The new team came in and made a LOT of changes before they even learned about what was really happening at the company. They fired all of the managers – including ones that would have been extremely helpful to them. They hired new people that were not really qualified or experienced enough for their new roles. They changed almost every office procedure. They “re-organized” the departments. New rules and regulations began popping up daily. They started watching computers, blocking access to many sites, monitoring emails, phone calls, etc. Micromanaging was an understated term. Laughing or anything that even remotely resembled socializing quickly became taboo. Communication was basically nonexistent. The employees had to learn about the changes either by word of mouth or when they were handed one of the written discipline slips that were suddenly becoming a regular occurrence.

Some companies do indeed need big changes. This particular one did not need many of the changes that were implemented. In fact, the changes have caused much higher inefficiency. Clients are not being properly served and client satisfaction is going down. Employee morale and motivation is at an unprecedented low. Innovation has stopped. A place that once had a building full of pleasant, smiling, productive employees who enjoyed their jobs is now a quiet and stress-filled mausoleum. Use of sick days have gone up and several employees have unfortunately seen the inside of the emergency room in the last couple of years since this change went into effect. You can feel the tension the moment you walk in the door. Everyone thought it would get better as the new administration settled in, but it just keeps getting worse…

IT DOES NOT HAVE TO BE LIKE THIS

Every workplace has its stressors, and change of any kind – even good change – can be very stressful. As an employer, sometimes you have no control over the inevitable stress in your workplace. However, you should always be aware of how things are affecting your employees.

This particular example is an extreme case (and I’ve only listed a few of the things going on there), but it is a perfect demonstration of how these things can affect your environment. You have a team of adults – over-regulating, monitoring, and stifling natural human behaviors is NOT going to go over well. Not communicating with them and only handing out confusing discipline notices without ever acknowledging the good work they do is going to only serve as motivation to NOT do their jobs. If they’re afraid that anything they do is going to get them in trouble, then they’ll just stop doing anything.

So how do you keep your workplace non-toxic?

Clear communication is key. And lighten up whenever you can! Google is consistently listed as one of Fortune’s top places to work and it is because they do NOT have a lot of crazy regulations on their employees. Their buildings look like adult playgrounds and their employees are allowed to come and go whenever they please. In addition to their everyday stress relief benefits (like nap pods, game rooms, dogs at work, free food, free massages, slides from floor to floor, bowling, etc.) they also offer many wellness and continuing ed benefits. Some are work related, but some are not. And guess what? Google is also one of the highest ranked, innovative, and productive companies around.

Granted, most workplaces can not even come close to the extent that Google goes to for their employees, and that’s ok. At the very least, take advantage of all the research Google has already completed about creating a productive work atmosphere. Every one of their employee “benefits” are based on data that they first researched, and it has all paid off.

Be sure your work environment isn’t toxic. Show your employees that you care. Even if you can’t control anything else, at the very least you can begin some form of a workplace wellness program. Give your employees the tools they need to release stress, increase their health, and boost energy and mood. Show appreciation and respect any way you can. Allow them to be adults, and you will see motivation and productivity rise, while sick days and turnover will drop.

Check in with your work environment as much as possible to keep it fresh and “clean.” The world is toxic enough, work shouldn’t be too!

“Imagine a world where most organizations were the best place to work. Imagine what we could be getting done on the planet if it were true.”
-Karen May, VP of people development, Google

Photo Credit: woodleywonderworks via photopin cc

Project: Organize – The Almighty List

So we already know that I made the decision to enroll myself in a project to “organize” this year. The decision part was easy. The where-to-start part proved a little harder. So I started with what I always do – A List.

My husband is perplexed with my obsession with lists. I have lists everywhere. I even have lists for my lists! He said that having that many lists can’t possibly help with organization – it’s just one more massive thing to keep track of!

Yet somehow, it does help. Sometimes when I have a huge list (as seems to often be the case), it is a bit daunting. But at the same time, I don’t have to try to keep all that stuff in my head. Once I write it down, I don’t have to worry about trying to remember it anymore. Whether if the task is completed or not, it’s one more thing off my mind. Plus, there’s something that is just so satisfying about crossing an item off the list. In a world where the “to-do” list never seems to be completed, it’s nice to have a visual representation of all the things I have completed. I might get very frustrated, feeling like I never get anything done, if it wasn’t for those lovely dark lines, striking through my list!

So, when I decided to put my Project: Organize into action, the first thing I naturally did was make a list. I just stream of conscious wrote down everything I wanted to “fix up” – whether if it was a house project, a work project, or even a new exercise routine. In less than 2 minutes, I suddenly had 66 items on my list, and I was still going!

Daunting? Yes. How was I realistically going to get all of this done? It’s not like I can take a whole year off from work and life to just concentrate on this. (Although, that fantasy was very alluring!) Was this hopeless? Was this project doomed from the start?

Looking at that endless list, it kind of felt like it. Then I realized that I could already cross a couple of things off. The list will likely keep growing as my project continues, but daunting or not, I was already on my way:
1. Make a list.
2. Get started – Just do it.

Check & check.

 

 

I would love to hear feedback from my readers during this project.  Have you had a similar experience? Was there a time in your life that you had to take a step back and make a difficult decision or re-evaluate things? How did it work out for you? What are your experiences with The Almighty List?

Please comment on these blogs with your experiences as well! I know there are many people out there who have needed to re-evaluate, organize, or make certain changes in their lives and I would love to have a section that can take my personal experiences to a more global level and create a community involved in this mission!

 

Photo Credit: Silverpen Productions, LLC.
Photos should not be used without prior permission & license from Silverpen Productions, LLC.

 

Project: Organize – The Decision

I ADMIT IT – I CAN BE A PERFECTIONIST.

I’ve recently been forced to take a step back and look at my life. When it comes to myself and my journey through life, I have very high expectations. With other people, I’m much more flexible. I do not expect them to be perfect. I don’t expect myself to be “perfect” either, but I have set some very high goals, and if I don’t feel I’m reaching my potential, I tend to be very hard on myself. This is something I’m working on. It’s good to have high expectations that we are working towards, but I know I need to allow myself some of the flexibility and open mind that I give to the other people in my life. With others I have patience, myself – frustration.

I also tend to do too many things at once. Miss Multi-task is my middle name. If I’m only doing just one thing at a time, it just doesn’t feel right. I’ve always been good at it, but now it seems to all be catching up with me. There are just so many hours in a day and I am only human.

A year ago I had a health scare, one that unfortunately we still do not have all the answers for. However, it seems that physical therapy is going to be a major component of my recovery. In looking at the big picture with all of this, I realized that P.T. coupled with my multiple jobs, running a business, a 3-year-old, and several upcoming family commitments was just a little too much – Miss Multi-task or not. I may have had to be bonked on the head, but I finally “got it”  that something’s got to give. I’m not good at putting myself at the top of the list, but this time, I knew I had to. My health needs to come first because without that, nothing else will work either – family, job, everything will first depend on my own health. So I did a little soul-searching, tried to come up with every possible solution, and eventually realized that in order to put in the time needed to concentrate on the P.T., I had to come to the very hard decision that I will need to take a step back from some of my work.

GASP – Not continue working toward a goal that I’ve had since childhood?!? The thought was inconceivable. Terrifying! But, all too real and it has to be done. It has been hard for me to fully wrap my head around this decision, so in order to make it seem a little more “all right” to do this, I realized I had to come up with a plan. Time off just for my health doesn’t seem right in my weird little world, but what if I make it into a project?  Project: Organize.

I realized that over the years, as often happens in life, I have strayed a bit from my goals. I’ve been working so hard to “stay on track” despite life circumstances, that I seemed to have fallen off the road somewhere along the way. The “track” is not the same as it used to be and I somehow missed it. Problem is, now I don’t know what journey I’m on anymore, so I need to organize my life, my surroundings (yes, the closets too), even my business so I can find the right path for my own personal journey once again, and to figure out what it all means.

This is a difficult decision for me – giving up a piece of myself to once again find myself. It seems silly, but necessary. It starts with my health and whatever time leftover will be dedicated to organizing one aspect of my life at a time, until I am ready to move on, once again whole, and ready to confront any challenges ahead. I’m going to chronicle it, and lucky you, post my progress here. This will be one way for me to really see any changes that come about, to put in black and white my experiences and their outcomes, and to sort through the craziness that now surrounds me into something organized and clear. If my surroundings are clear, I can gain a better sense of perspective. My mind will have the room to settle and clear out as well. And as any yogi will tell you, when the mind is settled and balanced, it is focused, sharp, ready for anything. Then the answers can come and I will be ready to start once again down my personal path and tackle whatever lies ahead.

Look out world – I’m on a mission – Project: Organize!

I would love to hear feedback from my readers during all this.  Have you had a similar experience? Was there a time in your life that you had to take a step back and make a difficult decision or re-evaluate things? How did it work out for you?

Please comment on these blogs with your experiences as well! I know there are many people out there who have needed to re-evaluate, organize, or make certain changes in their lives and I would love to have a section that can take my personal experiences to a more global level and create a community involved in this mission!

 

Photo Credit: Silverpen Productions, LLC.  Photos should not be used without prior permission & license from Silverpen Productions, LLC.

Chin Up

See The Blue Beyond The Trees

We’ve all heard them before – “Stop & smell the roses.” “Slow and steady win the race.” “Chin up,” etc. But what about, “See the blue beyond the trees?”

I went for a mini hike with my family this past weekend. Things have been mighty crazy lately, so the quiet time in the woods was very much needed. At one point, I stopped to look up at the multitude of colors on the trees in a particularly beautiful spot, and I was struck by two things: 1.) How tight my chin and front of my neck felt, and 2.) How amazing the crystal blue sky looked just beyond the tops of the trees.

I realized that we now live in a society where we no longer ever really look up. We’re constantly typing on our computers, or using our smart phones or tablets. We never have enough time, so when we are going somewhere, our head is down, our bodies on a mission, our thoughts 6 paces ahead. Think about it – when is the last time you really looked up?

I like to think I’m the type of person that can appreciate the little things in life. I often pause to admire a sunny day or a pretty flower. Time stops when my child laughs and nothing else matters. However, based on the tight pulling sensation under my chin, even I apparently have not been looking up enough lately. And the thing is, it was just so refreshing! Besides being a nice little stretch for my neck, it was a moment of pure beauty. It was even a moment of hope.

Seeing that blue way up beyond those beautiful leaves reminded me that there is always a blue sky somewhere beyond the trees. Some days, it may seem really far away, but it’s guaranteed to be there. If you’re constantly looking down, weighted down by the stresses of your day, all you see is the dead leaves and broken sticks on the ground. But if you raise your chin, lift your eyes, stop and take a breath for just a moment, you will see the spectacular color, light, clear skies, sunshine, inspiration, freedom that await beyond those branches. That is so much more, so much bigger than what’s laying at your feet or weighing down your soul.

So remember – Smile, and “Chin up!” – There’s always a blue sky waiting for you!

Photo Credit: Silverpen Productions, LLC.  Photos should not be used without prior permission & license from Silverpen Productions, LLC.

Quote of the Day

“Acceptance doesn’t mean resignation;
it means understanding that something is what it is
and there’s got to be a way through it.”

-Michael J. Fox

National Dance Day

It’s that time of year again! Every year on the last Saturday in July, the country celebrates National Dance Day. This Saturday, July 27th marks the day of fun this year, with dance events going on around the country. EVERYONE is encouraged to do some sort of movement to celebrate the day – dancer or not. Many communities are hosting several events if you want to get out and dance, but if you’re a little too shy to be dancing in public, the Dizzy Feet Foundation (the originators of the event) have provided a couple of instructional videos for you to practice in your own home. Go to the Dizzy Feet Event Page for more information on these routines as well as the history of National Dance Day.

If you’re going to be in the LA area, or are looking for a reason to be there, you can also buy tickets to the Celebration of Dance Gala hosted by the Dizzy Feet Foundation. This is a great event that will feature some fantastic dance performances from So You Think You Can Dance, Dancing with the Stars, the American Ballet Theater and many others, as well as a black tie supper.  Tickets start at just $34 so the Gala is accessible for everyone that wants to come out and celebrate for National Dance Day!

Here are  two of the official National Dance Day routines that you can learn right at home!

 

 

Be sure to check out what your community is doing for this fun day that seems to get bigger and better every year!

Are you hosting an event in your community, or know of some of the events going on?  Post your community’s events in the comments section here and let’s get a list started!

Happy Dance Day!

Bailey’s Corner: Sometimes You Just Have to Rip a Toy

Do you ever get that crazy pent up energy feeling?  Either the super happy, feelin’ great, life’s good feeling where you want to just zoom around and around the house, barking the entire time? Or, the super frustrated, I can’t take it anymore, about to claw my way up the wall, not-so-good feeling? Either way – the good one or the bad one – you need to get that energy out. You need a release. And running barking (or screaming) around and around the house is not always an option.

So instead, I suggest ripping apart a toy. Seriously. You humans are much too refined for your own good sometimes. Take that toy, clench it in your teeth, shake it around so hard your brain rattles in your head. Give a little growl for good measure. Bat it against the couch and/or floor a few times. Hold it in your paws and pick it apart thread by thread until you get that stupid squeaker out and parade around the house like you just won the Olympic Gold. Then lay, victorious over it, panting in pure contentment. Trust me, you’ll feel better!

Sometimes it’s ok to hold things inside and try to act all cool and calm. But sometimes that just makes things a whole lot worse. Find your safe outlet and use that energy in a good way. Guaranteed it will make you a much more productive, calm, and happy person. Because really, sometimes you just need to quick rip apart a toy. And there’s nothing wrong with that….

-Bailey

Photo Credit: Silverpen Productions, LLC.  Photos should not be used without prior permission & license from Silverpen Productions, LLC.