Tip #10 in the Publish Don’t Perish Series is — TAKE A BREAK, when you need one. Sometimes the process of making lemonade from life’s lemons requires a break for whatever reason. When it comes to the life of an author, sometimes a break will do wonders for writer’s block. However, sometimes different aspects of our lives must take a priority, whether it’s children, your spouse/significant other, day job, a family member who needs assistance, or …
The last post
Karen Van Den Heuvel Fischer
The last post I published was the last Thursday in April, thanks to Candee Fick. The last post I wrote, was two weeks prior. Friends, I took a break from writing. Not all writing, I am an attorney with the law firm of Karen VDH Fischer LLC and I write legal documents all day, whether for businesses, estate planning, probate, Employee Handbooks, or … . I took a break from writing my articles and working on my book, Search Beyond Lies. That break is over, and I am charging forward.
Search beyond lies
My latest novel (a work in progress) is titled, Search Beyond Lies. It’s very important to me, as it was inspired by my son’s close friend and mentor, Brian Perri, who lost his life on Mount Meeker on June 30, 2018 and those who would not give up on his search — my son, J.C. and Brian’s close friend from his army days, Kimo, who is now a part of our family. Although inspired by these incredible people, the book is a work of fiction and will have a happy ending.
Brian Perri
An inspiring rare friendship
After the 3-week search for Brian, I wrote an article titled, An Inspiring Rare Friendship. Although I posted this article on my website, it was subsequently lost when my website “crashed” and a number of published articles could not be recovered. Next week, I will republish this article, as it will be instrumental for the next tip.
Take a break
Take a break with a culinary work of art.
Take a break if you need it, and please don’t feel bad about taking it. Do something fun if you can or a task you enjoy, perhaps painting, gardening or culinary works of art, whatever your pleasure (mine is culinary since I have no talent with a paint brush or with the garden — although I enjoy others’ creations). These are unprecedented times and it’s important to take care of yourself.
Since February is the month for love and heart health, this is the perfect time to share Tip#7 — Don’t Forget the Chocolate! Although any kind of chocolate can show love, only the right type of chocolate is healthy for our hearts and mind.
What’s the Right Type of Chocolate
Theobroma cacao is the botanical name for chocolate and it means “food of the gods.” As with most food items in today’s society, chocolate is processed every which way. Processed chocolate is high in sugar and fat with very little nutritional value. The right type of chocolate is dark chocolate with a high concentration of cacao (at least 70%).
Chocolate: Are You a Cacao or Cocoa Writer by Kathryn Ross
Kathryn Ross wrote a wonderful article, Chocolate: Are You a Cacao or Cocoa Writer? This article delves deeper into the differences between chocolate and cacao, and in her creative and talented manner, Kathryn applies it to your writing.
Potential Health Benefit
If you combine the right kind of chocolate with a healthy lifestyle, research shows that potential health benefits include:
improved blood pressure;
enhanced heart health;
decreased LDL cholesterol (the bad cholesterol); and
increased blood flow to your brain.
Dark Chocolate – Good for Your Heart and Mind
Studies also show that dark chocolate may reduce the risk of diabetes by improving insulin sensitivity and blood sugar levels. Diabetes is a growing problem and a known risk factor for heart disease, with an even higher risk for women. Keep in mind, a healthy lifestyle is critical. For more information, check out my article, Dark Chocolate & Love’s Heart Healthy Month.
Karen Van Den Heuvel Fischer
Your writing and life can benefit from the “food of the gods” so long as you combine it with a healthy lifestyle. Tip #3 — TAKE CARE OF YOURSELF will provide you with guidelines to make that a reality. Remember, your best writing, your best work, your best time happens when you’re at your best self.
It’s a new year and it’s important to remember that you need to take care of yourself! Your best work, your best writing, your best time, occurs when you are at your best self. With this in mind, there are a number of things you can do to ensure that you do — they are not time intensive, after all, you have to eat and move around.
I previously wrote a number of articles (wearing my health and wellness hat with my Master of Science degree in Nutrition and as a registered dietitian) that focus on a healthy weight, taking control, as well as exercise and stretching with the help of a friend and physical therapist, Diane Foley. To give you a jump start, this article will provide you with quick links and a brief summary with tips.
Remember, before you make any changes to your health care regimen, always speak to your physician.
This article provides a great start with an overview of energy balance and its relationship to weight control.
It’s All about Health and Wellness — 5 lb Human Fat Model
Tip #1 – Write down everything you eat and drink. It may be old school, but it works. Tip #2 – Use an app that helps you monitor calories and exercise.
Guidance for developing reasonable goals and a plan is the focus of this article.
On the Road to Healthy Living
Tip #3 – Find yourself an accountability partner. Just as with writing, support is important with this aspect of your life. Tip #4 – Remove distractions
My Dad: Christian Van Den Heuvel – Exercise is Key: A Tribute to Our Military
My dad’s 87th birthday is next week. What better way to talk about what’s critical to your health — exercise. All of his life, and to this day, he exercises. Step in the right direction with the benefits of walking.
You are motivated when you are ready to not only take the weight off, but keep it off. This article helps you with the following tips:
Plan
Activities
Eating Behavior
Parties and Holidays
How to Monitor Yourself
Your Reward
Shopping
As writers, we spend most of our days sitting. The following articles will show you a few simple moves that will diminish your pain and leaving you feeling better.
Physical Therapist, Diane Foley shares a few simple moves that will reduce some of the health risks associated with sitting. There are five common muscle groups, Diane provides a stretch for the first — the neck.
Stretches for the Back of the Legs — Calf Stretch Lunge
Hamstrings and calves is the last muscle group addressed in this series that’s affected by prolonged sitting. It’s important to take short breaks throughout your day to stretch. This will make a difference in your life and your writing.
You only have one life. Remember to take care of it!
Have you brought home the bird yet? We’ve just about reached our “free” turkey with earned points from our grocery receipts at the local market. We’ll bring home a frozen 20 pounder and wrestle with it in the sink to rinse, clean out the innards, season and plop in a roasting pan with pats of butter slathered over it.
Sage: Get Under the Skin of Your Story
Hours later, the house smells amazing and our tummies rumble with anticipation for succulent gobble-ready slices on our plate, the traditional companion to stuffing, mashed potatoes, and cranberry sauce.
This year, though, I’m considering the addition of a leafy twist for added substance and spice in my turkey prep. Not that my old stand-by recipe of garlic salt, pepper, and butter isn’t enough. But with the sliding of sage leaves between the skin and meat, greater potential for lip smacking satisfaction is released as the efficacy of the herb permeates the bird with flavor.
Though primarily used today in the kitchen, sage, a member of the mint family, had been used for thousands of years in the sick room. Greeks and Romans discovered its medicinal qualities in the curing of snake bites, as well as a tonic for colds, fever, constipation, and even seizures. Add to that its effective uses promoting hair growth and whiter teeth, sage has lived up to its Latin name, salvia—meaning, to save—for centuries.
Why should a man die who has sage in his garden? Ancient Proverb
When it comes to the strong, spicy flavor of sage, a little goes a long way. Use dry sage leaves sparingly to add import to poultry, pork, and beef. Steep sage tea for a battery of health benefits. Tie dried leaves together and burn them, releasing a cleansing smoke to change the ionic composition of the air, which can reduce stress and improve energy.
Sage
In considering how to add sage to my turkey, tea, and tonics, I wonder what the equivalent of a sage injection into my writing might produce.
Sage is defined as a plant, we know, but the word is also defined as wisdom in discernment and prudence. If my writing is so flavored, I know I am prepping my words with greater substance to draw out the full potential of my work for better efficacy upon my readers.
Good writers are wise writers. They act the part of a sage injecting words of health and wellness into their work—like sliding those sage leaves between the turkey’s skin and meat in key places. Sage-spicy words of substance permeate the whole manuscript with greater reader impact, producing sticky stories for lasting satisfaction.
I’ve read many books—fiction and non-fiction—that left me unsatisfied and disappointed because they did not explore their topic deeply enough. The lack of permeated flavor made the book easy to forget and of no effect on my life or thinking at all.
The Write Spice: Writing Tips for Flavorful Words
by Kathryn Ross
The Christian writer must pen words that are sage—salvia, lifesaving—whether it’s in a romance novel or a treatise on a biblical principle, chapter and verse. Don’t just season the surface. Get under the skin of the story and develop deep themes for a truly satisfying, memorable, and possibly life altering read.
Apply this sage advice to develop the full potential of your work. Wrestle with your turkey, so to speak. Cleanse it. Rip out the innards that need to be tossed. Revise and edit your work, slipping in wisdom and discernment between the lines like sage leaves between the skin and meat. In this way, you’ll draw out the fullest potential of your work and distinguish yourself, not just as a storyteller who entertains, but a sage who brings lasting health to hearts and minds.
Journal Prompt: What is the thematic-virtue story you want to tell with your current manuscript? Does it reflect biblical values, discernment, and prudence? What sage injections between the lines of plot and dialogue should you add? What depth of meaning and purpose can you draw out to produce a healthful, lasting impression upon your reader?
The Write Spice: Writing Tips for Flavorful Words
By Kathryn Ross
Writer-speaker, Kathryn Ross, ignites a love of literature and learning through Pageant Wagon Publishing. She writes and publishes homeschool enrichment and Christian living books for home, church, and school. In addition, she shepherds writers through the steps book development and production. Her passion to equip women and families in developing a Family Literacy Lifestyle, produces readers and thinkers who can engage the world from a biblical worldview. She blogs and podcasts at TheWritersReverie.com and PageantWagonPublishing.com. Connect with Miss Kathy on Facebook.
Good food is a key ingredient for a great wedding or any event for that matter. After all, a happy stomach brings lots of pleasure and good times. As a dietitian, healthy, delicious food prepared in a clean environment where sanitary food preparation procedures are maintained is critical. Just as critical is ensuring that there are no issues for those with food allergies, sensitivities, and preferences.
The Stanley
The Stanley enjoyed a good reputation in years past, and when we stayed there years ago, they lived up to that reputation. However, you can imagine my horror when last summer the news reported that they failed more than one health inspection. With plenty of time before the wedding, I arranged a meeting with my newly assigned wedding planner to discuss my concerns. And yes, I attended the meeting with a rather long list.
The Stanley Hotel in Estes Park, Colorado
The wedding planner put me at ease when she revealed that:
the chef was let go,a new 5 star
chef was brought in,they revamped the program to as
All good news, however, with the exception of a buried blurb, the news did not find that newsworthy enough to give it the same exposure. I love good news, don’t you?
The Menu
For those receptions held at a hotel, conference center, restaurant or another similar venue, you are given limited menu options based on the plan you choose. As the number of selections increase, so does the cost. However, you have the opportunity to tailor the menu to your budget.
Food Restrictions
Quite a few of my guests had either food allergies or other dietary restrictions and it was important to me that there would be no issues. I provided a list of food allergies and other restrictions and was assured there would be no problems. Although a vegetarian entree was not an option on the “menu” for my vegetarian guests, it was upon request.
Wedding Day
Head Table Photo – Courtesy of Laura Grace Photography
As we decorated the Music Room on the morning of the wedding day, the chef made a point to meet with me. He went over the list of allergies and other food restrictions and assured me there would be no issue with cross contamination (a common problem with peanut and shellfish allergies). He was true to his word and the meal was delicious.
Our guests had a happy stomach and used that delicious meal as fuel to dance the night away… I’m sure the wine didn’t hurt either… .
The Dance Train – Courtesy of Laura Grace Photography
Any dining out suggestions for those with dietary restrictions?
When you’re the wedding planner, stress is often an uninvited guest, especially when the wedding planner is a book worm and uncomfortable in her new role. It is common knowledge that stress always accompanies a role that is outside your comfort zone and it is critical to learn how to help alleviate it for a healthier you. There are quite a few methods to help reduce stress, but since this is the start of a new year with the desire to shed those unwanted holiday pounds, the first method we’ll discuss is exercise.
Team Diane Workout Getting Fit – Take It Up a Notch
In a previous post, I mentioned that a friend and physical therapist, Diane Foley together with her long time workout buddy, Karen, took me on as their project. With the upcoming wedding and the related stress, they took it up a notch to make me “one hot mama” for the wedding. My workout routine was changed out every two to three months, and I shared one of those routines in previous posts as well as stretches to help avoid the potential pain from sitting. To give you a one-stop shop to for the stretches and entire workout, I provided the links below for your convenience.
The workout routine takes two paths — one for the advanced and the other for the newbie. A detailed description of each exercise is provided along with photos. Remember it is very important to always check with your physician before making any changes to your healthcare regime. And, if anything hurts, STOP immediately!
It’s All about Health and Wellness — 5 lb Human Fat Model
At the start of the summer, I provided a single source with links to my earlier articles geared toward helping you achieve your weight control and exercise goals. That’s still a great place to start!
Did this exercise routine help alleviate my stress? Absolutely! Was I “one hot mama” for the wedding? You be the judge — beauty is in the eye of the beholder. What’s important was that I felt great, danced the night away, and enjoyed every moment! Stay tuned for the next article, The Wedding Planner — The Date.
The Wedding Planner – Beauty Is In the Eye of the Beholder
Simple stretches can reduce the injury and pain syndromes that result from muscle tightness when you sit for prolonged periods of time. This is great news in light of the fact that quite a few of us sit for a good part of the day. This article is the second in the series on how you can avoid and possibly even reverse tight and painful muscles. It starts with taking short breaks during the work day and actively stretching.
The 5 Most Common Muscle Groups:
The 5 most common muscle groups that tighten up with prolonged sitting include the neck muscles, pectoral muscles (chest), low back muscles, hip flexors (front hip muscles), and the back of legs. In last week’s article, A Few Simple Moves, we learned the simple move for stretching the neck muscles. This week we will take a look at the chest (pectoral) muscles. Before you even begin, please check with your physician before you make any changes to your health regimen and if something hurts when you do it, immediately stop.
Chest (Pectoral) Muscles:
When writing, the shoulders are usually positioned in a forward position causing the chest (pectoral) muscles to become tight.
Doorway Stretch:
Diane Foley, Physical Therapist — Doorway Stretch for Chest
Stand in the middle of an open door frame.
Take one small step backwards.
Lift your right arm up to the side to shoulder level and bend your arm at the elbow with your palm facing forward.
Keeping your arm at shoulder level, place your forearm on the door jam and lunge forward onto your left leg.
Diane Foley, Physical Therapist — Doorway Stretch for Chest — Rear Vie
Move your upper torso forward placing weight onto the front leg until you feel a stretch in the front chest muscles.
Hold the position for 20-30 seconds and then go back to the beginning position.
Repeat on the opposite side.
Chest Stretch 2:
Diane Foley, Physical Therapist Pectoral Stretch
Stand with your hands clasped behind you.
Keeping hands clasped, lift arms up behind the body until you feel a stretch in the front chest muscles.
Hold for 20-30 seconds.
Repeat 2-3 times.
Next week we’ll take a look at the low back muscles. How many hours do you usually sit in a day?
Most people sit more than 8 or 9 hours a day. A few simple moves are required to help decrease the risk associated with sitting. It’s common knowledge that cigarette smoking is a major risk factor for lung cancer, cardiovascular disease, and a multitude of other life-threatening illnesses. According to the American Diabetes Association, sitting is the next “cigarette.” However, sitting is to a writer and a myriad of other professions, as running is to an athlete. It’s essential, and most of us experience pain as a result.
Solutions are few and far between and include things like standing desks (with different health issues) and expensive treadmill desks which contain inherent risks. Aside from the obvious of multitasking 2 different types of activities, one of which is on a moving machine — I know I’d fall flat on my face, and if I didn’t fall, I’d be trying not to fall instead of working.
Diane Foley — Physical Therapist
Diane Foley, Physical Therapist
We are going to have a guest for this next series. Diane Foley is a physical therapist who is going to share a few simple moves that you may have done or heard of before, but always check with your physician before you make any changes to your health regimen and if something hurts when you do it, immediately stop.
First, a little background on Diane:
She received her Bachelor of Science in Exercise Sports Science at the University of New Mexico in 1986 and her Bachelor of Science in Physical Therapy at Stockton State College in 1992.
Diane worked as an inpatient and outpatient Physical Therapist for McKee hospital for 11 years and has been actively setting up exercise programs for individuals for the last 8 years.
She is passionate about motivating people to become healthy so they can enjoy life to the fullest!
According to Diane, “Sitting for prolonged periods of time can put your body at risk for pain syndromes and injury due to muscle tightness. The good news is everyone has the ability to avoid and even reverse painful and tight muscles by taking short breaks during the day and actively stretching.”
Diane will identify the 5 most common muscle groups that tighten up with prolonged sitting and follow each muscle group with a stretch that can loosen up tight muscles. Each stretch should be performed for 20-30 seconds 2-3 times.
The first involves the neck muscles.
Neck Stretch
“Most people strain their neck forward when looking down or at a computer screen for prolonged periods of time.” To help alleviate this problem, Diane suggests the Side Bend Stretch.
Side Bend Stretch:
Sit or stand with your arms at your side. Keeping your shoulders down, move your head to the right trying to touch your ear to your shoulder until you feel a gentle stretch of the neck muscles on the left side. Optional: to further stretch, take your right hand and very gently put a small pressure on your head and try to stretch the ear to the shoulder a little further.
Stretches – Neck Stretch – Optional
Hold for 20-30 seconds and return to starting position. Repeat on the opposite side.
This is the first in a series of helpful stretches from Diane. Stay tuned for more.
If your job requires extensive sitting, do you have any recommendations for alleviating the pain?
