Summer road trip: Cuyahoga Valley, Cleveland & Huron (day 2)

The view from our campsite at sunrise

There is something nostalgic and comforting about waking up surrounded by baby Christmas trees. The sun’s golden light was just beginning to peek through the trees, bathing them in a gentle mint green color. The campsite was quiet as Joseph and I packed up our car and headed to our first stop of the day.

Cuyahoga Valley was established as a national recreation area in 1974 – this land was protected to give residents of Ohio the opportunity to enjoy nature and outdoor recreation, even in such a short distance to nearby cities. In 2000, the park was re-designated as a national park

We decided to hike the Ledges Trail and Pine Grove Trail Loop. As the hike began, I found myself wondering what was so exciting about this highly rated trail. It had been rated as moderately challenging, but there was less than 300 feet of elevation, and all we could see were the expected trees that adorn the edges of most trails.

I became very excited when we came across a patch of little mushrooms in a row. With them being all different shapes and colors, it looked like a little fairy village. It was at this point, as I watched the mushrooms glisten in the sun’s light, that I told Joseph about what I had recently learned about glimmers.

A little trail of mushrooms in Cuyahoga Valley

Glimmers are the small things in life that bring you joy. Working in holistic health, we talk a lot about triggers – the things in life that bring up trauma or difficult feelings. Triggers are often unexpected, but by working with a licensed therapist, you can begin working on identifying, dealing with and, when possible, avoiding triggers. Glimmers are the exact opposite. Like triggers, we can track them and identify the things that bring us joy, and this can increase mindfulness in the moment as we notice them, or we can purposefully bring more glimmers into our daily lives. For me, on a trail that looked like something I probably could have walked close to my own home, these little mushrooms brightened my entire morning.

Shortly after this, we finally stumbled upon what was actually supposed to make this trail special. Tall, stone ledges stretched above our heads, forming valleys and caves that, when we traversed inside, were wet and chilly. We found ancient carvings in the rock and wondered how long these formations had been here and how many people had walked through them. According to the National Park Service website, these geologic formations were part of the Sharon Conglomerate, which is made of sandstone and expands into Pennsylvania and Maryland. It was formed millions of years ago.

The ledges in Cuyahoga Valley

After our hike, we jumped back into the car and drove to the West Side Market in Cleveland. The city was bright and clean, a surprise to me after having walked through many cities that were the exact opposite. The West Side Market included an open-air market with fresh produce, and an enclosed space filled with butchers selling meat and cheese, a smelly fish market, and glass cases filled with mouthwatering pastries.

There was not much of a selection of ready-to-eat food, so out of necessity, Joseph and I got in line at a stand where we could buy coffee from City Roast Coffee and Tea and crepes from Crêpes de Luxe. We ordered our usual latte and americano, and then I ordered a crepe filled with fresh spinach, egg and cheese, and Joseph ordered his first crepe ever, filled with an assortment of meats and cheeses. We watched as the crepes were made in front of us, cooked on a steaming hot plate. 

We were handed our crepes wrapped in paper and placed in cardboard cones that still felt too hot to hold. With our food in one hand and coffee in the other, we walked up the stairs to a narrow platform with a bench that overlooked the bustling market below. We bit into our crepes and each gave a resounding, satisfied sound of approval. It was the most delicious crepe I have ever tasted. The crepe itself was light and fluffy, and the flavors inside were perfectly balanced – the earthiness of the spinach delicately interplayed with the salty egg and creamy cheese. We didn’t even mind the scalding butter running down our hands as we savored every bite.

My crepe from Crêpes de Luxe in the West Side Market

Before returning to our car, we stopped at another stand to try Ohio’s famous treat – buckeyes. Buckeyes are balls made of peanut butter and sugar and dipped into chocolate, creating something reminiscent of a Reese’s cup but with at least four times the amount of peanut butter. Joseph surprised me by stating he had never tried a buckeye either! I had never had an authentic one from Ohio, but I had made them homemade many Christmases ago. The two of us sat on a bench outside the market to enjoy.

Immediately upon biting down, I felt a rush of sugar to my head. The peanut butter was thick and overpowering, laden with literal chunks of white sugar. The chocolate melted beautifully against my tongue. I took a sip of coffee and savored the the bitter taste that felt quite needed after such a sweet bite. Joseph enjoyed the treat, although he mentioned dark chocolate would have been a better choice, which I had to agree with – a little bitter to counteract all that sweet would have been a much more balanced bite.

Now practically buzzing from caffeine and sugar, we forced ourselves back into the car and drove farther north to Huron. We parked at a beach alongside Lake Erie, where, despite the gray clouds above, families gathered in the warm sand and children splashed in the shallow water. The two of us walked down to the end of the wooden boardwalk, where a long row of rocks and choppy waters separated us from the Huron Lighthouse. Before us stood a sign detailing the history of the site and a tower viewer to look more closely at the lighthouse.

The base of the white lighthouse was cube shaped. It then angled upward, like the roof of a house, and from the top sprouted a tall, rectangular tower, like a very tall chimney. The current Huron Lighthouse was actually the third one made. The first one was destroyed by a storm, and the second one had to be replaced when the pier was extended. The current lighthouse was constructed in 1939, and it was one of the first lighthouses in Lake Erie to provide an electrically powered beacon, which can be seen for over twelve miles. From our vantage point through the tower viewer, we watched as seagulls flew around the tall tower and rested on top.

Huron Lighthouse

I was still riding my sugar high, but Joseph, it seemed, had crashed during the drive, so we stopped for an ice cream cone before getting back in our car and driving to D&D Smith Winery, a small winery run by a family of four and located in an unassuming house right off the road. When we arrived, there were many jovial customers gathered inside for a local wine competition, for which many had brought their own homemade wines for customers to taste and rate. 

The tasting process was unlike any I had before. We were given a tray with a dry erase sheet and a marker. On the sheet were over thirty circles, and written inside each was a different kind of wine. We marked the ones we wanted to try, and then little cups filled one-ounce servings of the wine indicated were placed on top of each circle. Joseph and I sat at a picnic table outside to sample our wine.

One thing I learned about Ohio wines is that they are sweeter than the average wine. At first, I thought maybe it was just my taste, or this particular winery, but upon further research, I found this was actually true. Ohio uses a variety of hybrid, non-vinifera grapes that tend to create sweeter tasting wines, and many wines are also made with a blend of grapes and other fruits and extracts. Lastly, because of the grapes used and whatever distillation process is favored, there is more residual sugar in Ohio wines than the average wine on the market, which means even the wines marketed as “dry” or “medium bodied” are sweeter than their average counterparts.

Sweet wines are not normally my cup of tea (or “glass of wine” – get it? Okay, never mind, moving on). However, I still enjoyed tasting all the different flavors and trying some I normally would not buy. The Blissful Ignorance was exactly as it was described – a crisp, medium-bodied white wine with fruity tones. The Cabernet Sauvignon was also good – not the best cabernet I have ever had (although, a cab enjoyed in the Dutch town of Solvang in the middle of California is hard to beat), but it was thick on my tongue and had a delightful flavor. The 401 W, a dry blend of red wines, was also decent. The Strawberry quite literally brought a smile to my face – it tasted just like the strawberry jam of my childhood. I had to fight off the urge to make a peanut butter sandwich and dip it right into the cup. The This n’ That, an award-winning wine, was unfortunately not my favorite – to me, it tasted very much like grape medicine. But, I have to admit, my parents force fed me grape medicine as a child, and now I have an aversion to anything that tastes remotely grape-flavored besides literal grapes. Our final taste of He Said She Said, a raspberry/blackberry wine, reminded me of one of my favorite wines served at the Renaissance Festival and made me all too excited for the coming fall season.

Wine tasting at D&D Smith Winery

The afternoon was slowly fading into evening, and we still had a long drive ahead of us. We bought a bottle of wine and some charcuterie to go and hopped back into our car to drive to our campsite in Indiana. As we drove, we listened to an audiobook on tape (one of my favorites – 19 Minutes by Jodi Picoult) and watched as the sky darkened ominously around us and then went back to sunlight as we crawled our way through a tornado watch. We held hands and chatted, and I was reminded of our first road trip to Colorado, newly engaged, hours spent in the car, filled with excitement and love.

I took note as we drove to how late the sun remained in the sky. We were getting close to a time zone line – tomorrow, it would be an hour earlier in Central Time. But even as 9:00 approached, golden light still spilled across the fields of tall grass and crops. Swarms of birds sat on power lines that bobbed across the landscape and disappeared into the blushing sky beyond. Fluffy, cotton candy pink clouds floated lazily above us as we drove on empty roads. I began counting to see just how many cars we passed, and I was amazed by just how few were out. Despite the late hour, I could not imagine any time of day in Maryland when I would ever be on the road alone for so long. Life seemed to pass by a little slower and taste a little sweeter out here. 

The world faded to a gentle peach haze as the sun dipped away. I smiled at the beauty around me, and one word came back to my mind: Glimmers.

It’s quite easy to find glimmers on vacation or on a lazy weekend day. It gets much harder when life is filled with challenges and, well, triggers. But glimmers can be as simple as watching the setting sun, enjoying your favorite book, or holding a loved one’s hand. It can be the taste of your favorite food, or even seeing something seemingly ordinary in a new way. This evening, for me, it was the beauty of the setting sun; the glint in Joseph’s eye when I know he, too, was savoring the moment; and his hand wrapped around mine. 

There are glimmers everywhere to find, from tiny mushrooms to baby Christmas trees to big open skies. All we have to do is look for them. 

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Summer road trip: Harpers Ferry & Berkeley Springs (day 1)

Joseph & me at the top of the Maryland Heights via Harpers Ferry Trail

I fumbled for my phone as the sound of my alarm ricocheted off the walls of our bedroom. My fingers pressed down on the volume button on the side, quickly snoozing it. I ran my hand over my face with a groan and looked up at our ceiling, savoring the last few seconds of comfort before I dragged myself out of bed. Excitement bubbled in my stomach like champagne. After months of planning and waiting, the day had finally arrived.

When I asked Joseph what he wanted for his birthday in early April, he had responded that he did not want anything. After a few times of receiving this answer, to which I frustratedly finally replied that if he continued to say that, “nothing” was exactly what he was going to get, I suggested we cross off a couple more states on our journey to visit all fifty. We always gift each other experiential birthday gifts, and a road trip sounded like the perfect way to celebrate his birthday and get away from our busy lives for a few days.

For this year’s trip, we decided to visit West Virginia, Ohio, Indiana and Kentucky. I must admit, when I began planning, I was nervous I would not be able to find much to do. It was easy to think of attractions and magnificent places to visit in California, Utah, Maine, and Montana – these states and many others are known for their fantastic national parks, good food, and fun things to do. But I could not think of much I knew about these states that bordered on the northeastern, midwestern and southern sections of the United States. Even after running across the country and visiting a few of them, all I really remembered was a lot of corn. But, visiting all fifty states means giving the same amount of planning, research and time to each one, and in order for us to cross off a state, we have a list of what we have to do. 

For a state to be crossed off our list, we must hike in a national or state park, eat or drink something local, walk a main street, and do a tourist attraction. Only then can we say we have officially visited the state and collect our Been There series mug from Starbucks. After much research, I was surprised to find a plethora of fun things to do, and I planned a road trip that hopefully would not run us too ragged as we drove from one place to the next.

The car was already packed, so Joseph, Appa and I piled in and began the drive. Appa, being only seven months old, was not quite ready for the adventure, so we dropped him off to be cared for by our friend, Amanda. He would be picked up the following day by my dad to spend the rest of the week at our home. Since I now work mostly from home, it was odd and difficult to say goodbye to my puppy. He and I spend the majority of our days together – he follows me around the house as I do laundry, sleeps on my feet as I work, and goes on walks with me around our neighborhood and small town. But knowing he was going to be well cared for gave me the solace I needed to give him a pet and kiss goodbye before we began our drive to Harpers Ferry.

Harpers Ferry Truss Railroad Bridge

Despite being only two hours away from Harpers Ferry, I cannot remember ever visiting before. The small town was nestled between tall, forested mountains and the blue water of the Shenandoah and Potomac rivers. The street was lined with colonial style buildings that had been turned into shops and wound up a steep hill. Joseph and I parked and began our hike over a truss railroad bridge that is part of the Appalachian Trail. As we walked, we took notice to the many combination locks attached to the side of the bridge, which we learned later are love locks.

According to Only in Your State, love locks are “padlocks clipped to a fence or beam as a memorial to a loved one.” The idea is to attach the lock and then throw away the key, thus locking your love in place forever. Unfortunately, the National Park Service does prove the impermanence of these locks semi-regularly, when they take them down due to concern for the bridge’s structural integrity and the risk of it being weighed down by thousands of these little locks.

Due to the recent rain, the steep trek up the Maryland Heights via Harpers Ferry trail was slippery and even more difficult. The thick clay clung to our boots and made it difficult to grip the earth. For the first mile, we were able to maintain conversation and our jovial attitudes. But shortly after, I began seriously questioning my physical abilities as my calves burned hot and lungs gasped for air. One thousand feet later, we finally reached the top and stopped for a moment to catch our breath. Then we scrambled down the slick rocks to a breathtaking overlook of the valley below.

The shops, cars and bridge looked like a model town set up. Any moment, I imagined a fake train to run a track around the buildings. In the distance, mountains rolled over the landscape. Despite the sweat still pouring down my face, I couldn’t help but smile at the picturesque view.

The view of Harpers Ferry from the Maryland Heights via Harpers Ferry Trail

We slipped and slid back down the mountain. Our stomachs were grumbling from the morning’s exertion, and we were eager to sit down, preferably somewhere with air conditioning, to enjoy lunch.

We chose to eat at the Coach House Grill n’ Bar, a pub style restaurant that serves craft cocktails, sandwiches, salads, and a tasty variety of appetizers. The atmosphere was a little surprising. There were the things I expected – a rustic-style bar, paintings of soldiers and horses (this was Harpers Ferry, after all, a National Historic Park made famous from the Civil War), and televisions tuned to a sports channel. And then, there were colorful paintings of African elephants walking through a barren landscape. Despite this apparent incongruence in theme, I was delighted by the elephant paintings, as they are my favorite animal, and decided to sit somewhere where I had one in full view.

Our waitress was a sweet woman with a relaxed southern drawl and a cast brace on one ankle. She served us our drinks and recommended the homemade hummus, which was sprinkled with paprika and drizzled with olive oil and was served with pita so fresh and hot we could barely stand to hold it in our fingers. For lunch, I ordered a Greek salad with spicy pepperoncini peppers, creamy feta cheese and hot shrimp. Joseph ordered the classic cheeseburger, which was served with a delectable roasted garlic infused aioli, coleslaw, and potato wedges so good I could not stop eating them off his plate.

The hummus at Coach House Grill n’ Bar

After our stomachs were full, our eyelids began to droop. We were in desperate need of a caffeine boost. As we walked down the street, we were drawn into a basement-level candy shop called True Treats Historic Candy. Here, we were lead through the decades as we walked through the store. Each section was dedicated to a different century or so, and on display were authentic candies from that time period, some still packaged the same way they were then. True Treats Historic Candy is the only evidence-based historic candy shop in the United States.

Joseph and I each chose a candy – for him, root beer barrels from the 1900s, and for me, Gibralters lemon candy from the 1800s, the first candy sold commercially in the country. The packaging read, “Not less than 1/2 ounce, still manufactured in the original way by Ye Olde Pepper Companie Ltd. Salem, Massachusetts.” The front of the package bore the quote “It gazes upon Chocolate and Sherbet, and says, ‘Before you were, I was; after you are not, I shall be,” by Eleanoro Putnam, and on the back, it included a paragraph about the history of the candy. It began with the Spencer family, who lost all of their possessions when they came to Massachusetts from England. The members of the town offered to help them, and when they found out Mrs. Spencer was a candy maker, they donated a barrel of sugar, which helped the family start the Salem Gibralters candy business. Gibralters became famous, not only in Salem but in the surrouding towns as well.

We decided to save our candy for that evening as a special treat. We headed next to The Coffee Mill, a crowded little shop that served coffees and ice cream. Still feeling a little warm, I ordered an iced latte, but Joseph, ever the purist, ordered a steaming hot americano.

We had promised ourselves we would get some ice cream after lunch, but our stomachs were still a little uncomfortably full as we made our way back up the street. It was when we decided to skip dessert and head to our next destination that disaster struck. 

I heard Joseph’s yell from behind me, and turned, stunned. He was currently crouching down toward the ground, precariously balancing his camera in one hand as he set his coffee down on the brick sidewalk. 

“What is it?” I asked, dumbfounded.

“My coffee,” he managed. “It’s burning.” My eyes widened and I quickly rushed forward to grab the cup from him. Joseph sucked in air through his clenched teeth as he shook out his reddened hand.

“What do I do?” he asked.

“Let’s run it under cold water,” I said. Now carrying both of our coffees, I rushed with him to the station beside the town railroad. When Joseph emerged from the bathroom, his hand was still bright red and it seemed he could not clench his fingers. 

“Do we need to go to the emergency room?” I asked.

“No,” Joseph said with a scoff. “I’ll be fine.” We headed to the car, when I suggested we put his hand on some ice. As he sat in the car, I headed to a nearby pizza restaurant with a plastic bag, which I asked if they could fill with ice.

“Oh, that feels much better,” Joseph said when I handed it to him. 

“Why don’t you let me drive?” I suggested.

“I can drive,” he said indignantly, but after my insistence, he relented, and I had the rare opportunity on our trips to sit in the driver’s seat. 

We chatted as we drove, Joseph’s hand still clenched around the ice. Our next stop was Berkeley Hot Springs, where I had scheduled us a couples massage at the main bathhouse. By the time we arrived, Joseph’s hand was still warm but thankfully feeling much better. The town was currently in the middle of their Pride in the Park event, with live music and local vendors. We walked as we listened, waiting for our appointment time.

Berkeley Springs Main Bathhouse

I have received massages before, but never have I had such a luxurious experience. We were lead first to a locker room, where we were told to place our clothes in a provided locker and change into a thick and comfy, white bathrobe and padded sandals. We were then taken to our own private bathing room, with a Roman-style bath filled with water piped in from the local hot springs. The woman who had taken us there encouraged us to soak in the water at least above our shoulders to gain the full effects. Already hot from the day, Joseph and I gulped down multiple cups of the provided, tepid drinking water while we floated around. Despite feeling a little overheated, I felt my muscles and mind relax. I ran my fingers through my hair and over my skin, now soft and smooth from the minerals in the water. 

Our guide knocked on our door, and once we emerged from the room, we were lead to a curtained area with two massage tables across from one another. We slid under the thin, white sheets and then were treated to hour-long massages to work out the remaining knots and tenderness in our bodies. By the end, I felt like I was floating on air. 

Now fully relaxed and pampered, we were ready to drive to our final destination of the evening – Cuyahoga Valley, which was four hours away. Because we wanted to arrive as soon as possible, we made ourselves sandwiches and then began the drive. Despite the length of the drive, which put us a full eight hours away from home within a day, and the hike, massage, and hand-burning incident, we were in high spirits the whole way there. It felt good to be on the road again, like a breath of fresh air after days spent cooped up inside. 

It was after dark by the time we arrived at our campsite, a Christmas tree farm with spots left clear near the baby trees for tents. We set up our site as quickly as we could, and then sat across from each other to unwrap our candies and enjoy.

Inside the paper package, I found a parchment wrapped white, diamond-shaped candy that barely fit inside my palm. I could not recall ever eating a piece of candy so large. After a moment’s hesitation, I bit off one end and crunched it between my teeth. A sweet and gentle lemon flavor caressed my tongue. I closed my eyes with a smile. For the next bite, I let the candy melt on my tongue, and I was reminded of the buttermint candies I loved so much as a child.

We had been away from home for less than twenty hours, and already I felt the difference that made me fall in love with traveling years ago. The sweet excitement on my tongue, the awe and wonder from experiencing each new place, and the feeling of familiarity as I discover that it is not so different from the life I already knew. The wonderful thing about traveling is experiencing new things, visiting new places, and talking to new people, and realizing these things are not that different from what you know, that people are people everywhere you go, no matter where they come from, what they believe or how they were raised. And for me, everywhere I go, I am grateful to be going there with the love of my life and my home, no matter where we may be. 

Map courtesy of Wanderlog, an itinerary planner on iOS and Android
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5 amazing & healthy foods that reduce symptoms of menopause

Photo by Гоар Авдалян on Unsplash

It’s the time of life every woman dreads – the scary “m” word.

Menopause occurs after a woman’s final menstrual cycle. It is a period of changing hormones, which can cause a number of symptoms, including hot flashes, difficulty sleeping, anxiety, brain fog, and more.

There is still not enough research about possible treatment for menopause, which is why, this Women’s Health Month, I would like to share five foods you can eat to improve your menopausal symptoms & reduce the risk for certain illnesses. In addition to exercise, healthy sleep routines & supplements, these five foods can drastically improve a woman’s experience during menopause.

1. Milk

Photo by Larisa Birta on Unsplash

There is a decline in estrogen levels during menopause, which can increase the risk for bone fractures & osteoporosis. Milk and other dairy products are high in calcium, phosphorous, potassium, magnesium, & vitamins D & K. These vitamins & minerals help strengthen your bones.

Many women in menopause also struggle with sleep. The amino acid glycine, which is found in milk & cheese, can help ease this symptom & promote deeper rest. Milk & other dairy products are also high in protein, which can decrease the risk of reduced muscle mass & bone strength, which is common during menopause.

2. Salmon

Photo by micheile dot com on Unsplash

Salmon and other fatty fish are high in omega-3 fatty acids, which can reduce the frequency & severity of hot flashes. Fish, like milk & dairy products, is also high in protein, which can help decrease the risk of reduced muscle mass & bone strength. This, in turn, also reduces a woman’s risk for osteoporosis.

3. Quinoa

Photo by Ella Olsson on Unsplash

Quinoa & other whole grains are high in fiber & B vitamins. These nutrients reduce the risk of certain diseases associated with menopause, including heart disease & cancer. Quinoa in particular is also higher in protein, which, as stated above, reduces the risk of decreased muscle mass & bone strength, which can help protect woman from developing osteoporosis.

4. Broccoli

Photo by Louis Hansel on Unsplash

Fruits & vegetables are full of healthy vitamins & minerals, fiber, & antioxidants, which can help reduce hot flashes & weight gain associated with menopause. Cruciferous vegetables, such as broccoli, are especially helpful in protecting menopausal women from breast cancer.

5. Chickpeas

Photo by Deryn Macey on Unsplash

Chickpeas are high in phytoestrogens, which act like estrogen in the body. This can be helpful for women during menopause, when estrogen levels drop. Eating foods rich in phytoestrogens can help reduce all symptoms of menopause. Additionally, chickpeas are high in protein, which, as stated above, helps reduce the risk of decreased muscle mass & bone density, & can help protect women from developing osteoporosis.

Are you or someone you love struggling with symptoms of menopause? Email me at Tyler@EvolveHolisticWellness.com to learn how Evolve Wellness can help & schedule a FREE 15-minute consultation.

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How to make peanut sesame noodles with fresh ingredients

I love Asian food, but often, the choices at restaurants are not the healthiest options. But this delicious Peanut Sesame Noodles recipe has become a staple in my house. It’s sweet & tangy; full or protein, veggies & healthy carbohydrates; & is so satisfying.

Peanut Sesame Noodles

Serving Size:
2 servings
Time:
15 minutes
Difficulty:
Easy

Ingredients

  • 1 package fresh pasta (I use linguine because that’s the closest thing available in my local grocery store, but pad thai noodles or any other long noodle would work; sub gluten-free pasta for a gluten-free option)
  • 3 tbsp coconut aminos
  • 2 tbsp sesame oil
  • 2 tbsp unseasoned rice wine vinegar
  • 1 tbsp honey or pure maple syrup
  • 1 tbsp fresh grated ginger (optional)
  • 1 tbsp natural creamy peanut butter
  • 1 tbsp sriracha
  • 1-2 cloves minced garlic
  • 1/2 cup cooked edamame
  • 1/4 cup shredded carrots
  • 1/4 cup sliced green onions (optional)
  • 12 large shrimp, thawed if frozen (optional, omit for vegetarian option)
  • chopped peanuts, for serving (optional)

Directions

  1. If making shrimp: Heat a nonstick pan over medium heat & spray with cooking spray. Cook shrimp until pink & cooked through.
  2. Cook pasta according to package directions. Drain & separate into two bowls.
  3. Whisk coconut aminos, sesame oil, rice wine vinegar, ginger, peanut butter, sriracha, & garlic in a small bowl until well blended. Pour evenly over noodles & toss to coat.
  4. Top pasta evenly with edamame, carrots, green onion, & peanuts.

Notes:

This dish is delicious served hot or cold! Enjoy for dinner & then have the cold leftovers for lunch the next day.

Thank you to Clean Eating Magazine for the delicious inspiration for this recipe.

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How to make air fryer vegetable spring rolls

No need for takeout! These Air Fryer Vegetable Spring Rolls with Peanut Sauce are a delicious lunch or dinner recipe that taste so much fancier than they are to make! Plus, they give you a serving of vegetables & are packed with healthy fats to help you feel satisfied & boost your health. Pair it with your favorite fried rice or miso soup recipe for a complete meal.

Air Fryer Vegetable Spring Rolls with Peanut Sauce

Serving Size:
4 spring rolls
Time:
30 minutes
Difficulty:
Moderate

Ingredients

  • 8 rice paper wrappers
  • 5 romaine lettuce leaves, chopped into strips
  • 1 cup fresh basil leaves
  • 3/4 cup fresh mint leaves
  • 3/4 cup fresh cilantro leaves
  • 1 cup shredded carrots
  • 1 red bell pepper
  • 1/2 cucumber, seeded & cut into matchsticks
  • 1 avocado, thinly sliced
  • sea salt, to taste
  • freshly ground black pepper, to taste
  • 1/4 cup natural creamy peanut butter
  • 4 tsp coconut aminos
  • 1 tbsp fresh lime juice
  • 2 tsp coconut sugar
  • 1 tsp sriracha (or to taste)

Directions

  1. Preheat air fryer to 390 degrees F.
  2. Working one at a time, wet the rice paper for 10-15 seconds & then transfer to your work surface. Top with lettuce, basil, mint, cilantro, carrots, bell pepper, cucumber, & avocado. Season with salt & pepper, to taste.
  3. Wrap spring roll tightly. Move to a plate & top with a damp paper towel. Repeat with remaining ingredients.
  4. Spray air fryer basket with cooking spray. Working in batches as needed, place rolls into the basket & spray with cooking spray.
  5. Cook rolls for 5 minutes. Flip & cook until brown, about 5 more minutes.
  6. While cooking spring rolls, whisk together peanut butter, coconut aminos, lime juice, coconut sugar, & sriracha in a small bowl. Serve with spring rolls.

Thank you to Damn Delicious for the delicious inspiration for this recipe.

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A journey for spiritual growth: Visiting Page, AZ

Me taking photos in Lower Antelope Canyon

What in the world are we doing here?

What is the meaning of it all?

To fall in love, to make a life that’s calm & stable

Or just to find a place where I belong?

Colony House, “This Beautiful Life”

I snatched my phone from my bedside table as my alarm blared. 5am had come far too soon. I pulled myself out of bed & dragged my tired body into the bathroom. It had been a long week. There was an air of heaviness hanging over me & my loved ones. And with impeccable timing, Joseph had given me his cold the day before we left for our trip, and I had not been able to shake it off yet. 

My Uncle Gus passed the month before, & we came to Arizona for his funeral. We arrived nearly a week early to be able to spend time with family we hardly ever get to see – the past five days of the trip were spent visiting & reminiscing with loved ones. On this day, however, Joseph & I had different plans. While budgeting & planning for this trip, we made the decision to take one day to ourselves, & we would spend it at Antelope Canyon. The timing seemed a bit insensitive, & I felt guilty for taking any time away that should be spent with relatives. But Antelope Canyon was a bucket list dream of mine, & as a more private person who internally processes their thoughts & feelings, I knew I would need a day away to process everything that had occurred. What better place to do that than in the spiritual, colorful canyons in Page, Arizona

Joseph & me hiking in Coronado National Forest

By this time in our lives, Joseph & I seem to no longer be dissuaded from adventures because of long drives. It was for this reason we climbed into our rental car before the sun had risen for a four-hour drive to Page. We queued up our regular “Let’s Go” playlist & began the long drive in higher spirts. It felt good to be on the road again.

So far, all we had seen of the desert was orange & tawny. However, as we climbed up into the mountains, we were surprised to see our first sight of snow all winter. I never thought I would see snow in Arizona before I saw it in Maryland. As we climbed, the landscape faded from tall cacti to snow-capped pine trees. Halfway through our drive, we carefully pulled through the snow into a Starbucks parking lot for a much-needed caffeine boost.

We returned to the familiar, sun-scorched landscape as we descended into Page. I booked us two tours to see both the upper & lower sections of Antelope Canyon. Our morning reservation was at the lower section. After a little mix-up trying to find the right tour company, we finally arrived at Ken’s Tours. We waited with the small queue of people & looked around, trying to catch sight of where the canyons were, but all we could see was flat, red rock.

Our tour guide led us across the desert to where a rickety & narrow flight of stairs descended into the earth. We were instructed to walk down one at a time to reduce our risk of falling. With bated breath, we traversed down into the canyon, where each of us collectively gasped in awe.

Lower Antelope Canyon

The canyon was just as I had dreamed it would be. Strips of colors brushed across the rock that curved & bent like the waves of the ocean. Sunlight streamed down inside, catching small crystals that shone like diamonds on the rock walls. Our guide led us carefully through the canyon, stopping frequently so we could take photos & marvel at the sight. Regularly, we had to stoop to avoid hitting our heads on the protruding rock & twist our bodies to squeeze through narrow spots. As we walked, I brushed my hand along the rock & felt the rough stone beneath my fingertips. This place had a magic about it. All I wanted was to stay longer to sit with it & learn from its wisdom.

According to Navajo tradition, Antelope Canyon was formed by Holy People as a place to connect with nature & the spirit world. It is a sacred place where they believe the physical & spiritual world intersect. Because of the great power held within the canyon, the Navajo people believe it must be approached with respect & humility. It is said if you are not of sound mind before entering, it can be detrimental to your spirit. However, the Navajo elders have a traditional blessing ceremony performed regularly to protect the people who enter. 

As it is for many of our travels, I wanted to venture into the canyon to connect more deeply to myself & this world around me. Antelope Canyon, for me, seemed to be a place that was calling to me, & for every layer of colorful rock I saw, it seemed there was a deeper layer of wisdom & history hidden inside.

Lower Antelope Canyon

When we exited the canyon, Joseph & I were beginning to feel a bit peckish. We made a quick stop at an overlook on our way into town, where we found two restaurants that piqued each our fancies beside one another: Desert Nutrition (an açai & smoothie shop) for me, & Slackers (a burger joint) for him. We each gave our orders & then sat beside one another while we ate. Our energy was already draining, so we stopped for more coffees & spent the remainder of our free time caffeinating ourselves before the next tour. 

To get to the upper section of the canyon, we piled with fellow tourists onto a bus that bumped across the desert landscape. We were collectively thrown into the air as our tour guide calmly talked to us about the local species of animals & the history of the canyon. By the time we arrived, I think each of us had a bit of nausea & the faint yearning to pee after having our bladders tossed around.

Me in Upper Antelope Canyon

Instead of cutting into the rock, this canyon jutted up from the earth. A narrow opening lead the way inside to what was nearly a cave. The only thing that distinguished it as a canyon was the thin space between the rock at the top, which let in only a faint amount of sunlight that dimmed even more the farther in we walked. At some points, it was almost too dark to even see the rock we bumped into. Using our hands to guide us, we shifted carefully through the sand beneath our feet, catching sight of sunbeams that shone against the purple & orange walls of the canyon. We gazed up the high walls & marveled at the beauty of this place. From the outside, you never would have guessed something so extraordinary was hidden within the rock. It was clear why Navajo people believed this to be a spiritual place – it was too perfect & unique to be a chance part of creation.

The sun was beginning to dip lower in the sky as we exited the canyon. After a bumpy bus ride back to the Antelope Slot Canyon Tours center, we hopped in our car & drove just a few minutes away to another natural beauty – Horseshoe Bend. We just managed to find a parking spot in the crowded lot and we joined the throng of tourists hoping to see this beautiful spot in the golden light of sunset.

Horseshoe Bend

As we approached the overlook, I let out an audible gasp. Horseshoe Bend was so much bigger and more magnificent than I had imagined. Standing at the edge of a thousand foot drop, I had the familiar plummeting feeling in my stomach as I became all too aware of my humanity. But the view was worth it. Settled on top of deep green trees and surrounded by blue water, the sandstone reached up toward the orange sky with an unassuming beauty. As the landscape darkened, Joseph and I remained at the overlook, marveling at its grandeur, until the sun disappeared entirely behind the distant red rocks. Only then did we trudge back to our car, with another four hour drive the only thing we had to look forward to.

As we drove home, we gazed at the purple & orange streaked sky with satisfied smiles. It had been a perfect day, filled with incredible sights and new adventures. It was everything I ever want from my life – exploring and appreciating this beautiful place I have been given to live my lifetime, with the person I was given to spend it with. 

“This Beautiful Life” by Colony House began to play, and Joseph turned up the car’s speakers as we drove in silence. I was reminded of why we had come to Arizona – the loss we had experienced, and the pain and grief that comes with life. But in this moment, all I felt was peace. Life is short, & you never know when your time is up. But the canyons had been the spiritual experience I needed – their grandeur has been here for millions of years, and it will remain for many more lifetimes after mine is over. My place in this world is fleeting, & yet, that makes it no less beautiful & meaningful. There is something more to this life, & I will spend the rest of my existence chasing that meaning in the stripes of color in sandstone, from the tops of mountain peaks, and the feeling when Joseph slips his hand in mine. 

As the song says, “Maybe I’m a part of something that’s bigger than me, like I’m a page in a book in a library, & inside my heart there’s a dying part that’s always searching, ‘cause I know that there’s a place where I belong.” 

I will never stop searching this world because there is more to this beautiful life, & I want to experience as much of it as I can before I am called home for the last time. 

P.S. Here is the Let’s Go playlist so you can listen on your next adventure 🙂

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5 healthy foods to eat to improve your memory

Photo by Donald Tran on Unsplash

We are all accustomed to the idea of the familiar aches & pains & gradual loss of mobility that comes with aging. Often, we talk about the ways to keep our bodies healthy & nimble for as long as possible. But one of the most devastating effects of aging actually has nothing to do with the body – it has to do with the brain.

One of the most important factors in living a long & healthy life is taking care of your mind. Losing one’s memory, in particular, can result in a decline in both physical & emotional well-being. In addition to forgetting important things like directions, contact information, & scheduled appointments, losing one’s memory can result in a sense of loss of their identity. According to Harvard Health, memories “make up our internal biographies—the stories we tell ourselves about what we’ve done with our lives. They tell us who we’re connected to, who we’ve touched during our lives, and who has touched us.” Losing this sense of self can be emotionally difficult, both for the person suffering memory loss & for their loved ones.

There are some risk factors for memory loss that cannot be changed, some as genetic predisposition. However, engaging in regular physical exercise, eating healthy, & exercising your mind can all improve your cognitive health. There are also a few foods that play an extra important role in keeping your brain as healthy as possible.

To help keep your brain strong & healthy for the years to come, try incorporating these five foods regularly into your diet.

1. Blueberries

Photo by Joanna Kosinska on Unsplash

Blueberries & other deeply colored berries have anthocyanins, a group of plant compounds that help reduce inflammation & oxidative stress. The antioxidants in blueberries can also help improve communication between brain cells, memory, & other cognitive processes.

2. Dark Chocolate

Photo by Tetiana Bykovets on Unsplash

Dark chocolate that has a 70% or high cocoa content is full of flavonoids, caffeine & antioxidants, which help assist in learning & memory.

3. Broccoli

Photo by Louis Hansel on Unsplash

Broccoli is full of antioxidants & vitamin K, which helps create the type of fat that is in brain cells. Broccoli can help improve memory & cognition as well as fight inflammation to prevent damage to the brain.

4. Green Tea

Photo by Matcha & CO on Unsplash

The caffeine in green tea boosts brain function, & the amino acids help reduce anxiety. Green tea also has antioxidants that can help reduce the effects of mental decline with age.

5. Salmon

Photo by micheile dot com on Unsplash

Eating salmon or other fatty fish, or taking a daily fish oil supplement, can help support your brain health. Over half your brain is made of fat, & over half of that fat is made from omega-3 fatty acids, which come from fish! Your brain uses these fatty acids to build brain & nerve cells, & to assist with learning & memory.

Want to learn more about the benefits of different foods? Leave me a comment below about which food topic you want to learn about next!

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50+ exciting activities for your adult spring bucket list

Wildflowers – read the poem here

Winter is over!

After a long three months of dark days & cold weather, spring has finally arrived, & with it, a host of fun activities to enjoy the sunshine.

If you’re looking to make this a memorable season, read on for 50 activity ideas to enjoy the best of spring.

Photo by Charity Beth Long on Unsplash

1. Make homemade lemonade.

Try this healthy recipe from The Busy Baker

2. Give yourself a spring mani/pedi.

Looking for a natural nail polish? I love this brand.

3. Go hiking.

4. Start a garden.

5. Spring clean your home.

Check out this list of tips from Good Housekeeping to get you started.

Me enjoying huckleberry ice cream at Moo’s Gourmet Ice Cream in Jackson Hole, WY

6. Eat local ice cream.

7. Watch the sunset or sunrise.

8. Go to a farmer’s market & make dinner or dessert from the ingredients.

Check out these healthy spring recipe ideas from Feasting at Home for some inspiration.

9. Pick wildflowers.

10. Eat breakfast outside.

Make it extra special with one of these healthy spring breakfast recipes from Eating Well.

11. Make a bird feeder for your backyard.

Not naturally handy? Check out this post from Country Living for 12 DIY bird feeder ideas.

12. Read a book outside at a café.

Bookshelf looking a little empty? Here are some books to add to you TBR list this spring.

13. Attend a baseball game.

Antioxidant Boost Salad – get the recipe here

14. Try a new healthy recipe.

Check out this post for some healthy spring recipe inspiration.

15. Thrift a new spring outfit.

16. Send someone you love a letter or card.

Bonus points if you include a pressed or dried flower.

17. Go berry picking.

And then make one of these healthy dessert recipes from Eating Well.

18. Decorate your house with pastels & flowers.

Check out these fun DIY spring decor ideas from The Spruce Crafts.

Me doing yoga in the sunshine

19. Try a new workout.

Bonus points if it gets you outdoors & into the sunshine.

20. Bake cookies.

Try one of these delicious spring cookie recipes from Taste of Home.

21. Paint rocks.

Leave them around your town for people to find!

22. Go stargazing.

23. Have a spa night at home.

Try out this three-step spring facial from Hello Glow.

24. Volunteer.

25. Spend the day at your local park.

26. Sunbathe.

27. Host a potluck with friends.

Try one of these spring potluck recipes from Taste of Home.

Me at The Avett Brothers concert during our road trip to Philadelphia

28. Enjoy an outdoor concert.

29. Have a wine & cheese picnic.

30. Host a brunch with friends.

Try one of these delicious spring brunch recipes from Brit + Co.

31. Go happy hour hopping.

32. Go to a drive-in movie.

33. Visit a local museum.

34. Decorate eggs for Easter.

35. Feed the ducks.

Joseph & me enjoying the Cherry Blossoms in Washington, DC

36. Go sightseeing in your local city.

37. Visit a winery or brewery.

38. Go camping.

39. Go horseback riding.

40. Watch all the Oscar-winning movies.

41. Buy a new colorful umbrella for those April showers.

Me & Joseph on our Wyoming & Montana trip.

42. Go on a road trip.

You can find some inspiration for your travels here.

43. Visit your local library.

44. Have a bonfire & roast s’mores.

Elevate your traditional s’more recipe with these creative ideas from Shared Appetite.

45. Go on a bike ride.

46. Do yoga outdoors.

47. Create a spring wreath.

Here is some DIY inspiration from Country Living to get you started.

48. Do a random act of kindness.

Check out the official Random Acts of Kindness website for some ideas.

49. Dance in the rain.

50. Make a scrapbook filled with photos from all your spring adventures!

51. Bonus for you: Here is a spring playlist to listen to while you complete all your favorite activities. Listen on Spotify.

What is your favorite spring activity? Share with me in the comments below!

I would love to see your spring adventures! Please share photos to your Instagram or TikTok & tag me @TylerVLayne with the hashtag #SpringBucketList2023

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Round-up of my top 10 blog posts of 2022

Me working on my blog

I can’t believe how fast 2022 flew by! And in all that busyness, I can’t thank all of you enough for your support of my blog. Time is precious & there are many writers out there, so I am honored that you have chosen to spend some of your cherished reading time with me.

To reflect back on the past year, I wanted to share my top 10 blog posts, ranked by popularity. Take a stroll with me down memory lane, maybe read one you missed, and leave me a comment below on which blog post was your favorite!

1. 5 Positive Affirmations for a Joyful Winter

As is common for most Januarys, we were all inspired last year to take charge of our health5 Positive Affirmations for a Joyful Winter was my most popular blog post last year! These affirmations were designed to help with mental health during those dark winter months. You can read the full blog post & download the free printable affirmations here.

2. 50 Fun Activities for Your Adult Summer Bucket List

Before we know it, the warmer months will return. Here are 50 fun activities to do this summer.

3. Assateague Island: Maryland’s Hidden Weekend Getaway

This was such a fun trip! My mom & I went on a girl’s trip to Assateague Island, which, despite living in Maryland my entire life, I had never been to! You can read about our adventures & get ideas for your next trip here.

4. Pittsburgh Weekend Trip: Mental Health, Music & the Monongahela Incline

Joseph surprised me for my birthday with tickets to go see Imagine Dragons in Pittsburgh! It was a bucket list goal of mine & a dream come true. And, of course, we made a weekend trip of it. You can read about our adventures & get ideas to plan your next trip to this historic city here.

5. 10 Helpful Tips for Coping with Seasonal Affective Disorder (SAD)

If you find you are struggling with feelings of sadness this season, give this blog post a read for 10 tips that may help you improve your mental health.

6. Why I’m Running the New York City Marathon

Running the New York City Marathon was a bucket list dream for me, & I got to do it alongside my team members at Charm City Run. Read about my running journey & what inspired me to run this race here.

7. 5 Easy & Healthy Salad Recipes for Lunchtime

Need some easy lunch ideas for work? This blog post has 5 easy & healthy salad recipes that will keep you feeling satisfied all afternoon.

8. 7 Simple Productivity Tips for Busy People

Do you struggle with staying motivated, procrastination or finishing tasks? Maybe you’re feeling burnt out from a busy work schedule or overwhelmed with out-of-work responsibilities. Here are 7 simple tips to help increase your productivity, so you can spend your free time doing the things you actually want to do.

9. North Carolina Weekend Trip: Hiking, Zip Lining & Delicious BBQ

For Joseph’s birthday, I gifted him a weekend trip to North Carolina! Read about our adventures hiking up Chimney Rock, visiting the town where The Andy Griffith Show was filmed, going zip lining, & more in this throwback blog post.

And watch Joseph’s awesome vlog from our trip here.

10. 10 Fun Ways to Stay Cool in the Summer Heat

Summer months can be brutally hot. Here are 10 ways to stay cool once the warmer months return.

What was your favorite blog post last year? Let me know in the comments below!

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Begin your year with an energy of love

Photo by Aziz Acharki on Unsplash

by Julie Kolb

I am blessed to be a woman who studies energy, especially the energy of love.

We are the creators of our own existence through our intent and our energy. But how often are we taking the time to look at our experiences and break them down into the energy of our creation, especially when it comes to love?

Love does not just refer to romantic love, but the energy of love for all things. Most are familiar with 1 Corinthians 13: “Love is patient, love is kind….” Break that down into energy. Are you approaching that which you love – whether it be a parent, a child, a sibling, a romantic partner, your career, your home, or yourself – with the energy of kindness and the energy of patience?

I was recently reading a book, The Path of Empowerment by Barbara Marciniak, and it talked about how if something in your life is not going according to plan, look at it, take responsibility for it, and then begin again. I had a situation about a week ago that deeply hurt and angered me. Through closer contemplation, I realized that I had not been in the energy that what I wanted mattered in my relationship with the person who upset me. I had allowed this person to continually think that what they wanted mattered more.

To begin again, I revisited 1 Corinthians 13: “Love does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.” How many of us can say that we truly function in life this way? And again, this is not just with love of others, but includes love of self. Is there something you are beating yourself up about in regard to choices you may have made in the past? Past words spoken? Let it go. Love keeps no record of wrongs and that includes holding onto things of the past you regret or wish you had done different. There is no wrong turn – all of it lead us to this moment right here today and you are exactly where you are supposed to be. There are so many beautiful energies in the world, and they are all yours to be experienced.

As you move into 2023 think about what you want the year to feel like. What energy do you wish to experience? Know that you are capable of creating it and worthy of all of it.

Would you like to learn more about Energy Coaching? Visit our website here.

Are you interested in writing a guest blog post for my blog? Contact me at TylerVLayne@gmail.com

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