How to pull it togetherRead More »
How to pull it togetherRead More »
Coconut oil is a great source of healthy fats, when metabolized, provides your body with vital fatty acids to use to perform a plethora of functions, including supporting heart/cardiovascular health, encouraging efficient metabolism, aka fat burning, fight of some bugs and raise your HDL (good) cholesterol ... to speak of just a couple of benefits.
Fatty acids do a lot of things for your body. While supporting metabolism so we don't look prego around the mid section, fatty acids are quick fuel for the body and brain. Meaning you feel better, your mood is more even heel thorough the day.
Coconut oil is a medium-chain triglycerides (MCT), meaning they are "shorter" fatty acid chains, meaning easier to break down and use. "chains" you could understand that as how fatty acids are stored. You got short ones, medium ones and long ones.
The BONUS BADASSERY of the medium-chain fatty acids is that they tend to go directly to the liver, where they are metabolized to be used as quick energy or turned into ketones. Ketones are stupid awesome for the brain, studies showing that MCTs are showing benefits in treatment for epilepsy, Alzheimers and other brain sideways things. Ketones also helps us get our appetite and hormones in check, reducing hunger when you aren't actually needing to eat.
Lauric acids makes up about 50% of the fatty acids in coconut oil, when metabolized turns into monolaurin. Both kill harmful pathogens ... bacterias, viruses and fungi.
Coconut oil helps with moisture content in the skin as well as reducing the systems of excema.
Coconut oil can be used during sexy time. BONUS!!!! 👊🏻❤️
Good for HAIR
GOOD FOR SKIN
GOOD FOR DOGS and CATS
HIGH Temp oil, so good to cook with!
Due to its mild flavor and high smoke point, refined coconut oil is a better choice for baking and cooking. However, minimally processed unrefined coconut oil may be better for skin and hair care, as well as certain dietary preferences.
6 of the best coconut oils
FACT : HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke. (80 and up. The standard 60 is kinda low).Read More »
Vitamin D : fat-soluble vitamin, which is actually a hormone. It is the only vitamin that the body will produces on its own.
|Cod liver oil, 1 tablespoon||34.0||1,360||170|
|Trout (rainbow), farmed, cooked, 3 ounces||16.2||645||81|
|Salmon (sockeye), cooked, 3 ounces||14.2||570||71|
|Mushrooms, white, raw, sliced, exposed to UV light, ½ cup||9.2||366||46|
|Milk, 2% milkfat, vitamin D fortified, 1 cup||2.9||120||15|
|Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup||2.5-3.6||100-144||13-18|
|Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving||2.0||80||10|
|Sardines (Atlantic), canned in oil, drained, 2 sardines||1.2||46||6|
|Egg, 1 large, scrambled**||1.1||44||6|
|Liver, beef, braised, 3 ounces||1.0||42||5|
|Tuna fish (light), canned in water, drained, 3 ounces||1.0||40||5|
|Cheese, cheddar, 1 ounce||0.3||12||2|
|Mushrooms, portabella, raw, diced, ½ cup||0.1||4||1|
|Chicken breast, roasted, 3 ounces||0.1||4||1|
|Beef, ground, 90% lean, broiled, 3 ounces||0||1.7||0|
Optimal serum concentrations of 25(OH)D for bone and general health have not been established because they are likely to vary by stage of life, by race and ethnicity, and with each physiological measure used [1,13,14]. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear . The amount of increase varies, for example, by baseline serum levels and duration of supplementation. Resource: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L = 0.4 ng/mL, and 1 ng/mL = 2.5 nmol/L.
|<30||<12||Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults|
|30 to <50||12 to <20||Generally considered inadequate for bone and overall health in healthy individuals|
|≥50||≥20||Generally considered adequate for bone and overall health in healthy individuals|
|>125||>50||Linked to potential adverse effects, particularly at >150 nmol/L (>60 ng/mL)|
What are "obstacles". Things that get in the way. Duh. Coach BK. For example, my spouse isn't supportive, my job is too hectic, I focus on my kids too much, I don't make my workouts a priority, I don't make me a priority. I self sabatage. I don't play very well. I procrastinate because I don't really want to work hard. I procrastinate because I don't want to catch up on all that I lost. I just don't want to. I am tired. I didn't sleep well. I can't get to the gym.
Are there two different kinds of obstacles. Excuses and legitimate things that get in the way that we really didn't create ourselves.
EXCUSES and BS stuff ... like not planning and packing our things when we watched 3 episodes of the 100.
LEGIT things .... like the weather and the pool schedule. Or our spouse not helping when I'm doing my part.
For this group of obstacles, health conditions, logistically things, injuries, adulting duties ... you have to figure out how bad to you want your goal. Is the juice worth the squeeze and if there is a way to adjust fire. For example, can I do swim strength workouts instead of swimming in a pool because the pool schedule is really unreasonable and gets in the way of family time.
In the pursuit of healing and working to make peace with my "monsters", I have experienced many interesting "episodes" of life that have brought a lot of thoughts into my head and heart. They have have helped me to see how I am doing things that maybe others don't appreciate or aren't useful for their healing. And how it impacts me in my own pursuit of healing.
Let's be real. We all have monsters. Those very soft spots that we work to hide and protect. Yet in doing that, they are like gremlins and reek havoc in what we are calling that pursuit of happiness and success. We have been raped. We have been beaten. We have been left. We have been abused. We have seen shit that is awful. We have done things that are awful. We have made such glorious mistakes that we judge ourselves BAD.
Making peace with those monsters is tough shit. And the funniest of all of this I think, we all know it to be true, is that once we open pandora's box and give it an honest attempt, WORK, to make peace with a monster, that bitch goes sideways and fights back. It gets worse before it gets better. The people around us experience that. We experience that. We are like, what the fuck, why am I doing this ... it's getting harder not better. Those self improvement folks are full of shit. As with any "renovation", like in a kitchen, it gets awfully messy before you see the beauty start to unfold. Before things are functional. Really fucking messing sometimes. Especially if you grow a pair and decide to really face one of your bigger and scary monsters.
THAT is where (and why) you find your tribe. Those people that have your back. That can stand up when you can't. That can see you for you and don't back down and run. That LOVE YOU FOR YOU, not just the good parts that make them feel good.
I sure hope that you have someone(s) around you that are worthy. That they don't all pussy out. I truly believe that is where suicide and fuck this I'm done comes from. We are pretty good at leaving people in the dark.
JUDGEMENT. LEAVING A MAN BEHIND.
It's easy to help and support the rape victim that cries a lot. Needs lots of hugs and is soft and cuddly. It is very hard to help and support the person that has been through some major shit and when they go sideways they react with violence or loud. I mean fuck tho, if you were beaten and raped and left to fend for yourself ... wouldn't it make sense to have a strong warrior, I'm gonna cut you mentality. Seriously. Where in the world did we go so wrong in not having common sense about some things. Some of us react in anger, self defense, PUT YOUR DUKES UP. We have let this pansey ass cultural tell us that folks that get angry are ... wrong. bad. need medicated. don't need grace.
I am not saying that violence is right wrong, whatever. I'm saying that it's something we do when we hurt. And we generally have ZERO grace for that particular type of people that react that way. YES. There is a whole group of folks that feel ... not accepted because they get angry and want to throat punch you, instead of crawl in your lap and cry, or eat their way to china or fuck their way to china.
The folks that can throw down and fight. We value it when it's a police officer saving a little kid from a predator. We don't value it when it's a grown as women that has PTSD and a serious trigger about having to protect herself. We don't value it when it's a soldier that has been beat down in training so much that what they know, how to be a warrior, goes sideways in the "normal" world.
We are so judgmental about some things. We give little grace to some things. We don't zoom out and ask, what actually went on for that person. Where are they hurting. We take things HELLA personally.
OH WAIT, thats about me. Not ... hey, whats going on in their world.
OH WAIT, if I react like this, it distracts me from what this "episode" is actually saying about where I NEED TO WORK. NOPE. I don't need to work, it's only that other person.
Judgement is a BREACH in trust. You are telling them you think they aren't good enough. You are telling them you don't accept them.
Not to mention your judgement feeds their own self judgement and criticism. Fuel for the fire. That fire can make someone stronger and heal, or it can burn them to ashes.
We don't have to go around and coddle all the things people do. Play like it doesn't need to be addressed and them held accountable to their actions. However, we do need to be very careful in how we react. You can burn bridges. You can break trust. You can be wrong. You can hurt others and push them ... away. down.
Do you really want to judge someone and that PUSH THEM DOWN? What if they are just barely making it. What if your lack of compassion, grace and love is the last straw and they say fuck it.Read More »
Alternate nostril breathing is a yogic breath control practice. In Sanskrit, it’s known as nadi shodhana pranayama. This translates as “subtle energy clearing breathing technique.”
This type of breath work can be done as part of a yoga or meditation practice. Alternate nostril breathing can also be done as its own practice to help you quiet and still your mind.
BENEFITS - the quick list
Alternate nostril breathing may help to:
BENEFITS - the SUPER cool stuff
How To Do It
Focus on keeping your breath slow, smooth, and continuous. Focusing on your breath will help you to remember where you are in the cycle. You should be able to breathe easily throughout the practice.
To practice alternate nostril breathing:
Useful and Research Links
I am a super sentimental person. Like over the top. Scrapbooks. Pictures. OMG. The pictures. I have 28,000 on my phone, not really organized or backed up well.
When I was a child, my parents/mom did none of that. I have virtually no pictures of myself as a kid. My mom didn’t show up at my soccer games and take pictures. She didn’t bug me about holding still to catch the smile and such. She wasn’t that kind of person. I guess thats ok.
Though let’s be real. It stings a SHIT TON because she loves loves loves to take pictures of flowers and things and that. And her cat. I mean, that was recently, I couldn’t say that about her during my younger years. I really don’t remember that about her. She went to school, worked and such.
I am sentimental. I think a decent portion of that comes from my past, not having real great memories and having just about nothing of my childhood. Like I didn’t exist.
WOW. There is a truth right there. Like this 2000 piece puzzle that D and I worked on. I really loved the experience. We grew as a couple a bit. We enjoyed each other a bit. There was a lot of thoughts that I entertained during. The kids helped. Just good stuff. So ... when it was finished, I saw a cool puzzle. But I also saw a glowing thing of love and family. Of something that I want a lot more of.
LOL. Kind of like my AWFUL looking bike shoes. They have gotten me through all my triathloning so far. 3 ironman. A lot of blood guts and tears. And yeah, a couple of times they might have smelled like urine. A couple of relationships. Some amazing times. Some horrible times. So I see them now, with new shoes that are just fine, training for ironman #4 (corona style, meaning a self ran ironman due to the world shutting down to survive), and I don’t want to throw them away. D had fixed one of them when we first starting out out. I mean seriously!!!! Some new dude was messing with my STINKY bike shoes, fixing them so they didn’t hurt my feet. I want to dip them in that plating stuff like you do the baby’s first shoes and hang on the wall. LOL. I’m silly.
Back to the puzzle, I didn’t want to take it apart. I wanted to glue it together. Memorialize it. Hang it up. To store the juju, love and magic. Cling to the hope that during difficult times in our house, that it will continue. (I struggle with fear of abandonment issues, thanks mom and dad).
I’m doing this relationship school program which is really helping me to open my eyes to how some of my behaviors make it claustrophobic for others. Make it compressing. I feel like this thing I wanted to do with the puzzle was more that than loving and honest being a sappy sap. I wanted to grasp on to something in the hopes that it will stay forever.
Thats the heart of a child that has been abused, starved, victimized and abandoned. Those monsters, I’m working to get to know, tame and learn to be friends with. Maybe help them be less monster like. You know, like the Gremlins. They didn’t eat over midnight. They returned back to cute and cuddly.
I let the puzzle sit for a good bit. To try and figure out what I was going to do with it. I was having a hard moment related to teenagers and the struggles there, was in a pissy mood ... D said, don’t take it apart. I was on the verge at that moment of just throwing the whole thing away, I’m that frustrated with the teenager/ex husband situation. His kind words, direction, calmed me down in that moment and I walked away from it.
I came back the next day and decided that I was going to do something different. He doesn’t view stuff like I do. He’s not even remotely as sentimental as I am. Though it did mean good stuff for him. And we live in a tiny house. Hoarding all the good juju stuff just isn’t possible.
It really came down to the biggest reason why I wanted to keep it. Store love. And grasp things so they don’t change. So I thought. I can keep the puzzle. Maybe we do it again. I have another puzzle. Love isn’t something that just stays in a puzzle. It’s stored in the kitchen table that it was on. In the location. In the act. In our home that we are working hard to build and protect.
So ... as we begin to work on another puzzle, that love is there. As is well.Read More »
❓Do the work by yourself? or are these relationship things needed?
❓Do we have an epidemic of blocking, unfriending, ghosting?
❓Do we run away from the unknown, the uncomfortable, the scary too much?
❓Do we need to learn how to share space, love and energy with others?
I started out as a Life coach, and a nutrition coach, then a yoga teacher, now a tri coach, or epic hard stuff. It has been interesting to see the progression of myself and how I have more tools to help others achieve their goals and dreams, and help them to see that they can achieve a whole lot more than what they thought possible. Pretty hard cool, I get to see miracles. All the stinking time.
I have been working on myself, pretty heavy for the last 5 to 10 years. I have a lot to unravel, clean up, clear out and all that. Rebuild stronger. More resilient. Through all of this, I see with each step forward that my abilities to help others increases. Cool.
Currently I am learning that we really do need each other. This is probably one of the biggest things that we are getting wrong. That we feel like we have to figure stuff out on our own. Our culture teaches that. And let’s face it, being vulnerable and asking for help. We really suck at that. We are super judgy of ourselves and others which makes this line of thought even more of a challenge. Why would you want to make yourself vulnerable to someone when maybe you fear them judging you and being an ass, which, perhaps thats historically what has happened. And frankly, I don’t see ourselves as a culture improving on this much.
Social media is sure making this even more of a emotional habit/escape that we do. It’s so easy to unfriendly someone, to ghost them, to not communicate. And then to take it up a notch and to post silly self rationalizing things that make you feel better. Promote the person not taking responsibility for it. AND we get acknowledgement and positive re-informcement for that crap tactic behavior because either the people liking and encourage you doon’t know the story, their own story is trigger or we just like being bullies and self righteous judges of all things. That mob mentality.
🙂 Gosh. That was a lot. #nmf
So, these relationships that we find ourselves in. Rarely do they go perfect. There is some rubbing. Especially with time. Our friends and lovers, children and what not are mirrors for our own stuff. We love to leave those relationships because it’s hard to look in the mirror and see someone that really embraces the victim role, can be an asshole, Whiney, etc. How’s that for judgy. We all have our stuff that promotes behaviors that hurt others. Period. Looking in the mirror, seeing it and working on it takes bravery.
AND RELATIONSHIPS. it takes communication, lessons, practice and another person helping you to learn the lesson. Because for FUCK SAKES, this stuff doesn’t come from Amazon. We have to earn it. We have to earn trust, security with others, a good relationship, peace, etc. We have to do the work that is on our plate. We have to show up. Dig. Then wash rinse repeat. It’s a dance that we have to learn. With a partner.
Doing it by ourselves isn’t working. Truly. Look at us as a culture.
We have to communicate our people what we are working on, we have to do the work, they need to give us space to practice and gentle guidance when we need to change it up and keep working. Just like learning to shoot hoops, drive a golf ball. We try. We practice. We adjust. We practice. We get help. We continue. To practice.Read More »
Life moves fast. Things change on a D I M E Life can be super surprising. One moment everything is fine and the next a parent dies, a child gets really sick, a husband leaves, you get laid off ... the list goes on and on and on. We have to navigate these things well. Sometimes we don't. Celebrating life daily is KEY to building resilience and a bias towards positive attitude, problem solving and action forward. We are not saying that you don't feel your feelings and all that. However, we can feel our feelings and still continue to move forward in a problem solving, positive manner. When we say ... be more resilient ... to be truthful I wonder how we cultivate this. For me, in previous years, I would have said that you had to work really hard. "Stay hard" or something like that right. David Goggins stuff. While I'm not saying that he's not on point with a lot of what he says, but I do feel like we are ... leaning way to far to that side of work hard until you make it. I have learned in my life that we need more of the softer power. It's not any less powerful, just different, which I believe makes us more resilient LONG TERM. When we are young, it's easy to work your ass off until you are epically in shape and all that. PUSH PUSH PUSH. And then keep pushing some more. As we get older and the body maybe wears down a bit, or we get injured, or we have some sort of medical condition that changes the game up for us ... the your definition of what is "working hard" and what you are pushing is changes. Has to. Doesn't make you less, makes your smart, because you are so much more than just "stay hard". Sometimes the softer approach helps us to know when to rest. Sometimes we MUST REST when "stay hard" and "PUSH PUSH PUSH" is the default. Like there is a lot of power in saying nothing instead of saying something. There is power in approaching conflict with loving investigative questions instead of ignoring it or being brash/hard. There is power and perhaps better healing in rest and loving, instead of constantly pushing to get "back" to something. YOU CAN GO FREAKING BACKWARDS ANYWAY. LET THAT SHIT GO. Resilience. Being able to stand up in a storm, and do the best that you can. FOR YOURSELF. AND FOR THOSE AROUND YOU. Contrary to all the memes and shit, it's not all about you and what benefits you and shit. You are meant to do you and deal with your shit. As the other person is meant to do them and deal with their shit. You do these things simultaneously, and like FREAKING MAJIC ... you both are stronger together. Parents. Partners. Friends. Lovers. Team. Protectors. Goal chasers. Resilience is where you can handle your shit. And a bit of someone else's as well. Resilience is standing up and doing the right thing. For God, country, family, community and mankind. PERIOD. When we draw our strength and motivation from things of love and God gifts, we will be so epically strong that we will sweat resilience out our pores and people will see us shine. You will impact those around you in MAjIC ways. Miracles happen. You let faith go first ahead of the little bit that you know and SHIT JUST BOOMED. That is true resilience. So where do you store up this energy. Where do you CELEBRATE HONOR AND SOAK UP WHEN NEEDED more of the energy that makes you stronger. It's not the damn gym, long runs, push push push pushing ... it's in the eyes of those you help, the achieves that you see and celebrate, the love and grit that you share. With yourself and with others. THAT IS WHERE YOU DEVELOP THIS UNSHAKEABLE RESILIENCE That stands up through the darkest of your times and those around you. You must see this energy. Save it. See it. Honor it. Store it. And soak it up when needed. When you are low. In the digital world, we are taking all this good MAJIC away. For the most part. We need tangible, concrete, vault like ways of storing this energy for our souls. Mine is with vision boards, dream boards, paper planners and celebrate love boards. I gaze on it. It's not so much that it fills my heart and soul with good MAJIC ... it just helps me to clear all the things in the way of connecting in with that power within myself. That is the secret. We are at 100%, always. We just let too many things get in the way, and we don't have intentional ways of clearing the decks daily, hourly, whatever.Read More »
Do you struggle with feeling calm, cool and collected? Do you struggle with anxiety, depression or other mental health aspects? Are you a veteran or other person that has served your community and country, has dealt with things and now struggle for health and well being? Have you thought about suicide?
Retired police / artist Jim Russell and myself, BK, have been in places that are dark and scary. Lonely. We have dealt with depression, suicidal thoughts and other mental things that have gotten in our way of feeling ....
Safe. Happy. Content. Well adjusted.
This podcast is about being vulnerable and speaking your truth. Shining light on our soft and weaker spots. This podcast is about being real with those around you. Being present. Giving our time and energy to those around us that need help.
We think about depression, anxiety and suicide thoughts as if someone has a broken leg. We wouldn't expect them to walk themselves to the hospital for treatment. As is with some of the mental health issues, we need to be more proactive and nurturing to those struggling with some of these things. We need to be present and listen. We need to give of our time and energy to see, acknowledge and help when needed. We can't continue to wait for those that struggle to ask for help.
For those struggling with these topics, we see you, hear you. This podcast is meant to inspire you to pause and look around. See the help that in front of you. Reach for it and don't let go.
Keep up the good fight. You are not alone.
Jim Russell is a local Tallahassee artist who has been involved in art for most of his life. He began his formal education at FSU in 1988 as a fine arts major, diverting to criminology and spending a 25 year career in law enforcement at Florida State University. Retiring in 2018, Jim has since devoted his time with his first love, painting, and in the last 2 years has completed hundreds of works of art as a working artist. He paints mostly in oil and subject matters include realism, impressionism, and surrealism. He is currently painting a series centering on sea life. Jim is married to Connie Russell with an 12 year old son, Grayson, who is a developing artist himself. Jim advocates for mental health and drunk driving awareness, and he is an avid cyclist. His art can be seen at his Tallahassee gallery and at jimrussellart.com.Read More »