There’s still time to take advantage of those farmer’s market treasures for a delicious Italian Pasta Salad. If you’re from the Northern Colorado area, you may want to check out the Longmont Farmer’s Market. It’s open Saturdays 8:00 – 1:00 through November. The Italian Pasta Salad can be made as a side dish, or a full meal. I tend to beef it up to a full meal.
Recipe — Italian Pasta Salad
Cook:
12 oz. dry gemelli pasta in a pot of boiling water according to the package instructions. Drain, rinse with cold water, and drain again. Gemelli pasta is a thicker Italian pasta. You may substitute what you have, especially if you can’t find it.
For the Salad:
As a side dish
Farmer’s Market Treasures Full Circle Farms – Organic
2 cups seeded, chopped cucumbers
2 cups halved cherry tomatoes
1 1/2 cups halved marinated green olives
1 cup shredded Pecorino Romano (3 oz.)
1/3 cup diced red onion (Feel free to use green onions.)
Add the cooked gemelli pasta
This side dish makes 10 servings (10 cups).
Beefed up as a full meal:
Farmer’s Market Treasures Organic Broccoli
I omit the cucumbers and add:
peas
carrots
broccoli
cooked fresh corn
Asiago or Cheddar cheese chunks
cooked chicken, tuna, or cooked shrimp
dry roasted edamame
Choose your favorites!
In a large bowl, mix the cold drained pasta with the vegetables.
For the Garlic-Oregano Vinaigrette:
Italian Pasta Salad Garlic-Oregano Vinaigrette
Whisk:
1/2 cup white wine vinegar (Feel free to use apple cider.)
1/3 cup extra-virgin olive oil (To decrease the calories and add a little more bite, use 1/4 cup of extra-virgin olive oil and increase your vinegar. I usually add Balsamic vinegar to my personal serving but not the whole batch as a matter of personal preference.)
2 Tbsp chopped fresh oregano (Use dry if fresh is unavailable.)
2 tsp. minced fresh garlic
1/2 tsp. honey
1 tsp. black pepper
Toss whisked vinaigrette with pasta salad.
Enjoy this delicious and healthy dish! What are your favorite veggies to add to a pasta salad?
I am so happy to have Candee Fick as my guest today on Thyme for Writers! Candee Fick is a multi-published author in both fiction and non-fiction. She is also the wife of a high school football coach and the mother of three children, including a daughter with a rare genetic syndrome. When not busy with her day job or writing, she can be found cheering on the home team at sporting events, exploring the great Colorado outdoors, indulging in dark chocolate, and savoring happily-ever-after endings through a good book.
So Little Time to Conquer This Mountain
by Candee Fick
Most writers fall into the “I wish I had more time to write” camp while those lucky few who seem to have plenty of writing time are still members of the “My To-Do list never ends” club. The pursuit of publication or a writing career can seem as daunting and exhausting as scaling Everest, but every year thousands put their fingers on a keyboard…only to discover—or rather remember—that everyone has the same limited amount of time in which to get it all done.
And by all, I mean life. Take me for example. As a wife and mother, my days get filled with cleaning, cooking, laundry, homework, carpools, and sports. Relationships with family and friends require regular interactions and if I’m not taking care of myself with enough rest, exercise, and mental growth, I can fall apart quickly. Add in a day job and my calendar is stuffed to overflowing.
Except I’m also a writer with a coaching business. I dream up adventures and arrange words on a page in order to bring characters and settings to life. Once those polished stories are in the capable hands of my publisher, I do it all again. It might be easy to squeeze in an hour or two per day before the kids get up or in lieu of television in the evenings, but crafting stories is only one side of this mountain.
So Little Time to Conquer This Mountain
The other side of writing’s Everest is marketing. It’s the side that beginning writers don’t see in the excitement of starting a book, but soon the rumors swirl as old-timers drop words like social media, platform, website, tax deductions, book launches, and blog tours. The faint of heart stick their fingers in their ears, yell “Lalalalala,” and revise their first chapters again or jump from idea to idea, never finishing anything. Those who are serious about writing perk up and listen for tips about how to navigate the trail ahead.
The Author Toolbox
There are two main reasons that I wrote The Author Toolbox. First was to share what I’ve learned the hard way so newer authors can work smarter as they build their books, platforms, businesses, and careers. But mostly, I wrote it all down in order to give writers hope. It’s a long climb, but there is a way to get there and you are not alone in the journey.
If you know what the next steps of your personal journey involve, then you can deliberately and strategically focus your limited time on the activities that will move you closer to your goals. Your writing goal this week might be hitting a first draft word count or editing another chapter. You might even block out an hour to pre-schedule the week’s social media posts or organize office paperwork.
We have so little time available to conquer the mountains in our lives, but my hope is that you find your next steps…then take them. Because the view from the top is worth every moment of work.
You may reach Candee or obtain her works at the following links:
The Author Toolbox is filled with over 100 practical tools to help today’s author build a book, a platform, a business, and a career. Why? So we can get it all done while freeing up both time and mental energy to do the one thing we really desire…write.
Getting Fit – Take It Up a Notch Part 2 is a continuation of our workout series. I am still at it with these amazing ladies and we are all bound
Fitness: Moving to the Next Level — Making a Difference
and determined to make me one hot mama by the wedding! I’m happy to share that a few family members who I had not visited with in a while commented on my triceps (never before seen with the naked eye). As a reminder, please make sure you speak to your physician before making any changes to your health care regimen, and if something hurts STOP IMMEDIATELY!
The rules of the workout are found in last week’s article, Getting Fit – Take It Up a Notch. You may need to make modifications based on what you have — feel free, even if it’s a 5 pound zucchini!
Getting Fit – Use What You Can, Even If It’s a Zucchini!Diane Foley, Physical Therapist
Since this is a continuation of the same workout, these exercises, written by Diane Foley, represent the next three stations in the series. Let’s get started…
3. Sit-Up Crunch:
Newbie: Lay with your hands behind your head, arms flat against the floor. With your legs bent, lift using your core muscles. Note — your arms are not lifting your head up, your core is lifting your head and shoulders. Pulling on your head not only does nothing for the core, but may injure your neck.
Advanced: Using a ball under your upper back, perform sit-up crunch as described above. Hopefully I can do this by the wedding… .
4. Flies on Ball
Newbie: For the newbie, flies are not done on a ball. Begin by laying flat on the floor with arms (holding the weights) straight out to the side. Lift the weights straight up util they meet in the middle. Weights may be as minimal as one pounders (that’s what I started with, but I’m now up to 3) or as much as you can handle.
Diane – Flies on Ball for the More Advanced
Advanced: Using an exercise ball under your upper back (a smaller one is better for those a little more vertically challenged like I am), (while holding weights) extend your arms to the side until they are parallel to the ground and then lift the up until they meet in the middle. Keep arms in line with the shoulders on this exercise.
5. Reverse Flies on Ball
For both the Newbie and Advanced: Using the same size ball as in the Flies on Ball, place the ball under your chest with your feet apart on the floor. To balance, distribute weight between your chest and feet . Start with your weighted hands to the side on the ground. Lift weights up so that your arms are even with your shoulders, hold a second, and take it back down. Go very light on the weights for this exercise.
Reverse Flies on Ball for the Newbie & Advanced
Don’t forget to warm up and stretch when you start and stretch when you finish!
Thyme for Writers is a new blog series for writers and book lovers. As many of you know, my website focuses on adding spice to your life, whether it be with nutrition and health tips, delicious recipes, or through Hidden Bloodlines, my romantic suspense novel and associated adventures in creating it and its sequel.
Thyme for Writers Adding Spice to Your
Most of us are writers in one form or another (whether by choice or necessity). The purpose of this series is to help you along the way with
tips,
direction,
encouragement,
inspiration,
the research and adventure behind some of your favorite works, or
just something interesting and fun to bring a smile to your face.
While I may be authoring some, my goal is to invite fascinating guests with different life experiences and areas of expertise.
The Author Toolbox
The Author Toolbox
My first guest will be Candee Fick, author of The Author Toolbox. She is the reason I am able to create and maintain my own website. As a genuine techno-idiot, I volunteered to be Candee’s beta test project. Our goal was to determine if it’s possible for someone like me to gain the skills necessary to build a website and how long it would take. Needless to say, Candee is a miracle worker. In fairly short order, I learned the skills necessary and have continued merrily on my way.
Candee is an incredible writer and teacher and painstakingly created a blog series meant to help writers in all stages get their work created and a website begun. She compiled and added to this series in The Author Toolbox. Keep in mind, the tools provided and skills taught aren’t just for writers of books. Many pursue different artistic careers and businesses, but in today’s business environment, websites and social media dominate the marketplace if you want to succeed. The days of the telephone book are over. The reality is that websites and social media require writing.
Where to Start
Candee Fick author of The Author Toolbox
There are thousands of writing guides and resources out there, but where should one begin? I have personally found that The Author Toolbox is the best first stop. Candee not only provides “how to…” information, but makes recommendations on easy to use resources to make life easier. On September 7 I am excited to have Candee Fick as my first guest on Thyme for Writers. Stay tuned… .
If you have something to share and you’d like to be a guest, please email me at karen@KarenVanDenHeuvel.com.
Getting fit… . Are you ready to take it up a notch? In my last article, Fitness — Moving to the Next Level, I shared a little bit about my background and these wonderful ladies who took me on as their project (yes, in this case, instead of completing the project, I am the project). With Physical Therapist, Diane Foley, I will share two paths — one for the newbie (that’s me), and the other for the more advanced. As a reminder, please talk to your physician before making any changes to your regular health care routine.If anything you do hurts, please STOP immediately! The purpose of this series is to move our fitness to the next level and improve our health, not detract from it.
Diane Foley, Physical Therapist
Rules of the workout:
Frequency: 2-3 times a week. Take 2 days off between workouts to give your muscles time to recover.
Time: one minute on each station (unless otherwise noted)
Intensity: Pick a weight that you can lift for the entire minute and is moderately difficult on the last repetition. The weight may be very light for some of the exercises. This is okay!
First Set of Stations:
Getting Fit – Karen on the Elliptical
Ride a stationary bike or elliptical (for advanced and newbies). If you do not have access to either, march in place at a quick pace making sure you bring your legs up high enough to hit your hands as you hold your arms at the elbow straight out at a 90 degree angle.
Getting Fit: Diane – Wall Squat with Overhead Lift
2. Wall Squat:
Newbie: Using a large exercise ball, place the ball between your lower back and the wall while move your feet comfortably away from the wall. Slide into a squat moving up and down, keeping the knees behind the toes. Hold each squat for 5 seconds and return to beginning position.
Advanced: Do the Wall Squat as noted above, however, add weights and lift overhead on the way up.
Getting Fit: Karen – Wall Squat with Overhead Lift
The first exercise is more like a warm up to get things going. What is your favorite exercise to get that heart rate up?
Stay tuned for next week’s article with the second set. Because this series makes up an entire workout routine, these articles will be published weekly rather than biweekly.
In this article, Fitness: Moving to the Next Level, I am ready to share my personal journey to take it to the next level with Physical Therapist, Diane Foley and her work-out partner Karen DeGeal. For those who need to catch up, in Body Beautiful — Weight Control and Exercise, I summarized and posted the links to a number of articles as a quick resource to help you achieve your body beautiful goals.
Summer Is Upon Us Body Beautiful — Weight Control & Exercise
For some, the mere advent of summer was enough incentive to get started. For those with a regular exercise routine, you may be ready to take your fitness and move it to the next level, like me. My incentive wasn’t the advent of summer, but my daughter’s wedding. I’m about to be the mother of the bride… . Thankfully, Diane and Karen are set on making me one “hot mama.”
HISTORY
Diane Foley, Physical Therapist
First I’d like to share a little background since this is a more personal journey. Diane and Karen have been close friends and workout partners for quite a few years. They are both in exceptional shape and advanced in their routine. When I asked if I could join them, they welcomed me with open arms. Little did I know the extra work required to include me – a newbie. Fortunately their passion is to make a difference in the lives of others and they wholeheartedly invited me in and took me on as a special project. That being said, each routine Diane created at the advanced level for herself and Karen, had to be redesigned for me, the newbie. To alleviate boredom, Diane changes up the routine EVERY FEW MONTHS.
I wanted to share my journey so that others may benefit as well — the newbies as well as the more advanced. However, MAKE SURE YOU GET YOUR PHYSICIAN’S APPROVAL WITH ANY CHANGE IN YOUR HEALTH CARE REGIMEN — IT’S CRUCIAL!
CIRCUIT TRAINING STATIONS:
THE BRILLIANT DESIGN OF CIRCUIT TRAINING IS EACH PERSON CAN MODIFY EACH EXERCISE TO FIT THEIR INDIVIDUAL FITNESS LEVEL.
Fitness – Moving to the Next Level
Each routine is divided into stations, which makes it easier to work out in a group since we have a different station as our starting point. Every exercise is done for one minute. COMPLETE THREE ROUNDS TAKING A WATER BREAK BETWEEN EACH ROUND. There is something for everyone with two tracks — one for the newbie and the other more advanced.
This article provided the background on my personal journey as I take it to the next level. The next article will introduce you to the first station.
Inflammation is the culprit — the manner in which the body heals itself through focused immune activity on the area of injury or infection. Common forms of inflammation include
redness,
swelling,
pain, and
heat.
Frequently suffers find relief through anti-inflammatory drugs whether by prescription or over-the-counter. This article explores some considerations in the selection of anti-inflammatory agents.
Common Pain Relievers
Pain Relievers – Over-the-Counter or Prescription
Most people are accustomed to NSAIDs (nonsteroidal anti-inflammatory drugs), a pain reliever commonly found either by prescription or over the counter. Recognizable over-the- counter brand names include Motrin, Advil, Aleve, Ecotrin, Bayer, and others. Among some familiar generic names are aspirin, naproxen sodium, and ibuprofen. Inflammation reduces with prescription doses. Commercials for quite a few of these drugs are a common occurrence, but the audience tends to either leave the room or zone out by the end of these commercials.
Side Effects
Take Heart with Potassium – The Role of Your Kidneys
Unfortunately, towards the end of these commercials is typically where important facts are revealed in order to make an informed decision on its use — the possible side effects. All NSAID labels include warnings of potential risks of stomach bleeding, heart attach, and stroke. There are other potential side effects which may include liver or kidney problems, allergic reactions, stomach ulcers, leg swelling, heartburn, headaches and dizziness. These are just some of the typical side effects, it’s not all inclusive.
Natural Pain Remedies
Natural pain remedies are an alternative to NSAIDS. There are quite a few of them on the market in the form of creams, gels, and tablets. Please talk to your health care provider concerning your health care practices, especially before trying something new.
Who hasn’t heard of Popeye the Sailor Man? His strength came from a can of spinach — or did it? Spinach contains nonheme iron, the form of iron that is not readily absorbed unless a person is deficient or it is consumed in combination with heme iron (animal products) or vitamin C. Not only is the form of iron not easily absorbed in spinach, but spinach contains compounds that bind with iron and interfere with its absorption. This article will further explore iron’s absorption and distribution.
Interference
Tea — Tannins & Absorption of Nonheme Iron
The absorption of nonheme iron is affected by many dietary factors. Oxalic acid in vegetables and phytic acid as well as additional factors found in grain fibers can bind iron and decrease its absorption. In tea, tannins (polyphenols) reduce the absorption of nonheme iron. If someone has an iron deficiency, the intake of tannins should be watched and fiber intake should be kept within current recommendations. Additionally, zinc supplements will interfere with the absorption of nonheme iron since zinc and iron compete for absorption. (1) (2) (3)
Iron Needs & Absorption
The body’s need for iron is the single most important element affecting nonheme iron absorption. Iron needs increase:
During growth and pregnancy;
During a state of iron deficiency; and
At high altitude due to the air’s lower oxygen concentration resulting in the increased concentration of hemoglobin in the blood. (2) (3)
Colorado Rockies – High Altitude & Iron Absorption
Where there are inadequate iron stores, the main protein that transports iron in the blood easily binds additional iron from intestinal cells, moving this iron into the bloodstream. On the other hand, when there are adequate iron stores and the protein that binds iron in the blood is totally saturated with iron, little is absorbed from the intestinal cells where iron stays bound. (2) (3)
It is through this mechanism that iron, and the nonheme form in particular, is only absorbed as needed under normal circumstances. Intestinal cells have a two to five day life cycle. If iron is not needed, it will be excreted from the iron that is stored in intestinal cells. Even though high doses of iron is toxic, under normal dietary conditions in the majority of people it is carefully regulated. (2) (3)
Red Blood Cells & Iron
Distribution
The hemoglobin molecules of red blood cells contains the majority of iron in the body. The bone marrow stores some, and a small amount is found in other body cells, for example the liver, to store it. The iron found in these body stores can be mobilized if iron is needed. However, these iron stores can be depleted if there is a chronically inadequate intake of dietary iron. (2)
In light of the fact that iron deficiency remains a world wide problem, its absorption is an important factor. Even though a food may be rich in iron does not mean it will be absorbed. The form of iron as well as interference with anti-nutrient compounds and mineral interactions all affect absorption. Taking a specific mineral supplement will interfere with the absorption of other essential minerals. It is for this reason natural supplements are most effective. (2) (3) References:
With summer upon us, there’s new incentive to reach that ideal body weight and get fit. Anyone can achieve their body beautiful with weight control and exercise. Does it take work? Absolutely! Is it worth it? That’s up to you. I’ve posted a number of articles to help you achieve your goals, but instead of searching to find your answer, this post provides the links with a brief description for your convenience. Then, we’ll take it to the next level… Remember, always speak to your physician before making any changes to your health care regimen.
Meet Physical Therapist, Diane Foley, and learn a few simple moves to decrease some of the health risks associated with sitting. In this article, Diane provides a stretch for the first of five common muscle groups affected by sitting — the neck.
Stretches for the Back of the Legs — Calf Stretch Lunge
Hamstrings and calves are the last muscle group in this series affected by prolonged sitting. Take short breaks throughout the day to stretch and make a difference in your life.
With the review complete, we are ready to take it to the next level. Follow me in this next series as I personally bump it up a notch with Diane and her exercise partner Karen. Although Karen and I share the same first name, she is way ahead of me on the fitness scale.
“Iron Man & Woman” — For hundreds of years the importance of dietary iron was common knowledge. Despite this understanding, one of the most common worldwide nutrient deficiencies is iron. This is also the only nutrient where the RDA for men is less than the RDA for young women. (3)
Worldwide
Every living cell contains iron, amounting to approximately 5 grams, or one teaspoon for the whole body. Iron absorption is based on a number of factors. This article provides an overview of what factors come into play in its absorption. (2)
Absorption – Controls
Hypertension – The Silent Killer — Exercise Makes a Difference
Once iron is absorbed it is not easily eliminated from our bodies, therefore, it is important to control iron absorption. Several mechanisms exist to regulate our body’s ability to absorb iron. Generally, iron absorption depends on:
the body’s need for iron,
its form in a particular food,
and many other factors.
Healthy people absorb approximately eighteen percent of the iron present in food, however people who are iron deficient absorb more. (2)
Absorption – Form Counts
Steak – Heme Iron
Iron is found in different forms based on the food. The amount absorbed is influenced by the particular form. Within animal flesh, approximately forty percent of the total iron is:
hemoglobin, the form that is found in red blood cells, and
myoglobin, the pigment that is present in muscle cells.
This kind of iron is referred to as heme iron and is absorbed approximately 2 – 3 times better than nonheme iron (the simple elemental iron). Nonheme iron is the form that is added during the enrichment process to grain products. It is also found in:
animal flesh,
milk,
eggs,
grains,
vegetables, as well as
other plant foods. (2) (3)
Citrus Fruit – Increases Absorption of Nonheme Iron
Consuming nonheme iron with heme iron together increases the absorption of nonheme iron. Consuming more vitamin C rich foods will increase iron absorption, especially if blood iron is too low or there is inadequate dietary iron. Copper also aids with the body’s iron use.
Iron is the oldest known trace mineral critical for the growth and development of the human body. A number of factors influence its absorption, including its form (whether heme or nonheme) as well as other foods with which it is consumed. The body of knowledge is vast and this article just touches upon its absorption. The next article will further delve into what affects its absorption and its distribution.
