A healthy hot cocoa recipe for snowy, wintry days

Dipping a barkThin into my hot cocoa, because when a recipe is this healthy, you can eat a little extra chocolate 😉

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I can’t think of anything more comfy than sitting by a fireplace, snow falling outside the window, with a hot cup of cocoa in my hands.

In honor of all the snow we are supposed to get this week, I thought it would be a good time to share my favorite healthy hot cocoa recipe. While I am for a traditional cup of hot chocolate, when it’s snowing as often as it has been lately, that cannot be a regular drink on the menu if I’m going to keep my health (& waistline) in check.

The secret here is that I whip the milk in a food processor before heating it – this adds a thickened consistency & a nice foam on top of the hot chocolate that adds a richness without adding a lot of sugar or heavy cream. I use almond milk, but any milk will work!

I personally don’t add any sugar to this recipe, but if you aren’t used to using no or only natural sugar, I recommend adding in just a teaspoon at a time until it is at your desired sweetness level. I have found that whipped cream, especially dairy-free whipped cream (such as almond or coconut milk whipped cream) has a natural sweetness to it that gives me the taste I am looking for without adding a lot of sugar or calories.

Check out the recipe below, try it for yourself, & let me know what you think! And if you have a favorite hot cocoa recipe (healthy or not), please share it in the comments – I would love to try it!

Healthy Snow Day Hot Cocoa Recipe

Makes: 1 serving

Ingredients:

  • 1 1/2 cups milk of choice (I like unsweetened almond milk)
  • 1 rounded tablespoon dark chocolate unsweetened cocoa powder (such as Hershey’s)
  • 1/4-1/2 teaspoon vanilla extract
  • sweetener of choice, to taste (try pure maple syrup or honey for a healthier, natural sweetener; add 1 teaspoon at a time until you reach your desired level of sweetness)
  • whipped cream, for topping (I use almond milk whipped cream)
  • Optional: 1/4 teaspoon peppermint extract (use in place of the vanilla extract – this makes a very festive peppermint hot chocolate that I personally love enjoying any time of the year)

Directions:

  1. Combine milk, cocoa powder, vanilla extract, & sweetener of choice in the bowl of your food processor. Pulse for about 30 seconds, or until milk is frothy & thick.
  2. Pour milk into a large mug & microwave for 1 1/2-2 minutes, or until extra frothy & hot. A thick foam should have appeared on top.
  3. Top with whipped cream & enjoy!

That’s seriously it! It is so easy, & so much healthier for you!

Enjoy!

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5 supplements your body needs

Supplements have been growing more popular in the health and fitness industry. The trouble is, there are so many out there, it can be difficult to know which ones are right for you.

It’s always best to get the majority of your nutrients from real food, but sometimes food alone can’t provide enough of these essential vitamins and minerals. This is where supplements come in. Supplements can help provide nutrients that you may be lacking in your diet, either because you are choosing not to eat the food source, or because you aren’t able to eat enough of it.

Keep reading to learn more about the supplements that can benefit the average person’s health. Remember, always consult your doctor before adding any supplements to your diet.

Fish Oil

The American diet is heavy in saturated fats. While these fats aren’t necessarily unhealthy, the human body performs better when there is a balance of saturated, monounsaturated and polyunsaturated fats in the diet. 

Fish oil supplements provide your needed daily value of monounsaturated and polyunsaturated fats, so your body can work at its best. Additionally, fish oil supplements have been shown to support eye, heart and skin health, and they can help reduce inflammation in the body.

For best absorption, take your fish oil supplement with dinner or before bed.

Greens

It’s always best to consume your vegetables from whole food sources. However, there are occasions, either because of holidays, travel, or just unexpected changes in our dinner plans, when we don’t get in all of our servings of vegetables for the day.

Greens supplements are for these occasional days when you don’t get in enough veggies, so you can stay on track with your nutrition goals and your body can still work at its best. 

Protein

Protein supplements are a lot like greens supplements – they are for those days when you don’t get enough of the macronutrient from food sources. On those days when your diet is off, either because of holidays or because you just haven’t made it to the grocery store for the week yet, or if you are an athlete who struggles to get enough protein into your diet, protein supplements are a great solution. Protein powder is an easy way to drink the nutrients you need so you can stay on track with your nutrition goals and keep your body performing at its best.

Multivitamn

It’s nearly impossible to have a perfect diet – to get in all the daily values of micronutrients we need would take way too much time and focus. Taking a daily multivitamin helps protect you from a multitude of nutrient deficiencies that are more commonly found in people who choose not to take this daily supplement.

Vitamin D

We all know spending time in the sun is important for our health. But with office jobs, stay-at-home orders, and sunscreen, it can be difficult to get enough sunshine in our lives. Vitamin D supplements can help. These supplements help strengthen our immune system and promote healthy bones and teeth, especially for children and older adults.

Not all supplements are created equal. Because of different laws and regulations, or lack thereof, in different countries, some companies are selling supplements that are not as high of quality and/or do not deliver the benefits they promise. For this reason, I recommend always doing your research about the company you purchase from, or, let me do the work for you. I work with Nature’s Sunshine, a reputable company that has been making quality supplements for over 50 years. If you are interested in purchasing a supplement, use this link to get 25% off your order!

Supplementation is a holistic way to take charge of your health. These five supplements listed above are ones the average person can benefit from using. However, if you are interested in learning more about your specific health and supplement needs, consider scheduling an appointment for a ZYTO scan.

ZYTO scans help us to look at an overall picture of your health. Based on that information, I am able to recommend supplements that will best help bring your body back into balance. It’s a more personalized and in-depth approach to holistic health that can help you feel and perform at your best.

If you are interested in scheduling a ZYTO scan, you can learn more & sign up for a FREE consultation here.

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What is a ZYTO scan?

Holistic wellness and medicine is gaining prominence in the medical and health community, and supplements are one of the main products at its core. However, with little regulation on these products, especially in the United States, and with so many supplements to choose from, it can be difficult to know what you need and what is actually going to work.

This is where ZYTO scans come into the equation.

ZYTO is an international company focused on producing software designed to give insight and guidance for health and wellness decisions. Founded in 2004 by Dr. Vaughn Cook, ZYTO is one of the leaders of biocommunicaton technology in the world.

My story

I have to admit, I was greatly skeptical of the ZYTO software the first time I came in contact with it. I had been struggling with chronic health issues for eight years, and it had gotten to the point that my digressing health consumed much of my energy and time. After multiple doctors had failed to successfully treat my diagnoses, or even realize what was wrong, I tried the ZYTO scan as a last ditch effort to improve my health.

After spending much of my life being poked and prodded with needles and more invasive procedures, the idea of having my health problems understood simply by placing my hand on a cradle seemed much too simplistic. When the scan was finished, I was given a long list of supplements recommended to bring my body to a more balanced state. Because neither the scan nor the supplements were covered by insurance, I disappointedly handed over hundreds of dollars that day with little hope that anything in my life would change.

However, after years of struggling to find help and a cure for my illness, it was only a mere two weeks after taking the supplements that I began to feel a difference. My irritable bowel syndrome (IBS) and leaky gut symptoms improved, my headaches and body pain began to fade, and the heaviness I had felt for years started to lift away. I had more energy, a larger appetite, and a new zest for life. My mood improved, as did my capacity to mentally handle tasks that before had been challenging. As time went on, I began to be able to eat foods that before had been restricted from my diet, and I began to chase dreams that I had never thought  possible, such as running across the country last summer.

How does a ZYTO scan work?

So, how does the ZYTO scan work? First, it’s important to recognize that the ZYTO scan is not a diagnostic tool. It is not meant to replace doctors or western medicine, but it is meant to serve alongside these other health modalities to create a holistic wellness program. The hope is that the supplements recommended will help support someone who is pursuing a healthy lifestyle.

To recommend supplements, the scan uses a galvanic skin response, which measures fluctuations in electrical conductivity of the skin. You may be familiar with this technology as it is used in lie detector, or polygraph, tests. Galvanic skin responses have also been used to do psychological research, psychotherapy, media and ad testing, usability testing, and neuroscience. By using a galvanic skin response, the ZYTO technology is able to tell if your body has a positive or negative response to different substances, including different foods, supplements, and health services, such as massage or chiropractic care. The ZYTO software analyzes the responses given to determine which of these foods, supplements and health modalities can help bring the body into a balanced, healthy state.

Is the ZYTO scan for me?

The best thing about a ZYTO scan is it can help anyone, no matter where they are in their health journey. Whether you are currently being treated for a medical diagnosis, working on losing weight or building muscle through personal training and/or nutrition coaching, or just trying to live a healthier lifestyle, the ZYTO scan is a tool that will only benefit your health journey. It serves alongside your current medical and health treatments to better help you achieve your goals and have a healthy lifestyle.

Getting a ZYTO scan

If you are interested in getting a ZYTO scan, or just learning more about the technology and what getting a scan looks like, consider using Evolve. I offer ZYTO scans at a competitive, affordable price because I strongly believe everyone should have access to becoming their healthiest self. I work with Nature’s Sunshine, a reputable supplement company that has been offering affordable, high-quality supplements for 50 years. Most importantly, though, I want to work with you. Getting a scan with Evolve means that your health goals and personal lifestyle will always be taken into account, and the supplements I recommend will always be secondary to suggesting dietary and lifestyle changes that will help you achieve the life you want without having to buy anything. My goal is always to help you become the healthiest, happiest version of yourself through the most natural means possible.

To learn more & schedule a FREE 15-minute consultation, click here.

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Zucchini boats

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One of my favorite things about summer is the fresh produce. I love walking into my own backyard and finding inspiration for cooking from the vegetables in my garden. And one of my  favorite vegetables is zucchini. It’s so versatile – it’s delicious baked, fried, steamed, or sauteéd, and it can be used a number of ways in dishes, from zoodles to zucchini bread.

Lately, my garden has been giving me zucchini the size of baseball bats, so I decided to use its size to my advantage and make the vegetable the star of my dish. Zucchini boats were the first recipe that came to mind. 

Zucchini boats are a favorite of mine because they can be used in any type of cuisine. The zucchini simply acts as the vehicle for whatever you would rather be eating. It’s a low-carb way to make a filling, nutritious, vegetable-packed meal.

Because I had marinara sauce sitting in my cupboard, I decided to go with an Italian spin for tonight’s dinner. Below is the recipe I created, but feel free to experiment with your favorite flavors and the ingredients you have in your cupboard. The oven temperature and cooking times should be relatively stable for just about any filling options. 

I hope you enjoy the recipe! Please feel free to leave me a comment about how the recipe turned out for you, or to share your favorite way to make zucchini boats.


Italian Zucchini Boats

Makes: 2 generous servings

Ingredients:

  • 1 zucchini (my zucchini are so big, I used half of one – like I said, they are the size of baseball bats)
  • 1 cup marinara sauce (for a low-FODMAP option, I used Rao’s Homemade Sensitive Marinara sauce – it’s so delicious, you will never miss the onion and garlic)
  • 8oz cooked chicken breast, chopped, or ground chicken (see Notes for how I baked my chicken breast)
  • 2/3 cup shredded mozzarella cheese, divided
  • grated Parmesan cheese, for serving

Directions:

  1. Preheat oven to 400 degrees F. Line a baking dish with foil and spray with cooking spray.
  2. Cut zucchini in half lengthwise and scoop out the seeds, leaving the ends intact to create small “boats” (this is to make sure the filling does not pour out the sides while baking).
  3. In a medium-sized bowl, combine cooked chicken, marinara sauce, and 1/3 cup mozzarella cheese. Fill the zucchini with the mixture. 
  4. Bake for 25 minutes, or until a fork inserts easily into the zucchini. 
  5. Sprinkle zucchini with remaining 1/3 cup mozzarella cheese. Bake for another two minutes, or until the cheese melts.
  6. Sprinkle with Parmesan cheese and serve.

Notes:

  • The best way I have found to cook moist, delicious chicken breasts is to place them in a baking dish coated in cooking spray and then cover them with parchment paper. Bake the chicken breasts at 400 degrees F for 40 minutes. It’s cooked perfectly every single time. For this recipe, I rubbed my chicken breasts with Italian seasoning before baking. 
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Caitlin’s Story

“Without Tyler Didra, I certainly would not be where I am today. Today, I am in charge of my own health, nutrition, and fitness goals. I first sought out Tyler after seeing advertisements for her on campus at Stevenson University. I was on the verge of an eating disorder and a heartbreaking tear from my family who at the time did not know how to properly encourage my weight loss goals. Having a myriad of health problems and physical immobility challenges, Tyler tailored each aspect of her services directly to me. Half-way throughout personal training season, I had ankle surgery and Tyler jumped at the chance to customize my exercise program to chair positions, sitting kick-boxing, and non-weight bearing drills.

“My biggest challenge before experiencing Tyler’s phenomenal training was fear of the gym and a general lack of education regarding both nutrition and physical fitness. I would have never stepped into a gym before Tyler encouraged me it wasn’t such a scary place after all. My body is completely different than it was three years ago; healthy, muscular, confident, and flexible. We started our journey together understanding food groups, different types of workouts, and how to live confidently. Over time she helped me graduate to yoga and today I am strong enough to challenge myself bi-weekly to Barre classes. She took an ankle that was unbearable to walk on and helped me strengthen it to this day where I can walk, run, and even do the most complex ankle yoga-poses.

“Tyler is a joy to her clients and each member of her Stevenson University fitness classes. From Yoga, to Pilates, and Women on Weights, she inspires young men and women to branch out and try something new to further challenge their minds and bodies. I give her my highest praise and openly endorse each and every one of her services from ZYTO scans, personal training, nutrition coaching, and group fitness classes. Because of her, I live an active and healthy lifestyle led by my own personal choices and goals.”

-Caitlin’s Testimonial, Winter 2019

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Traveling with chronic illness: What’s in my carry-on bag

Note: This post contains affiliate links. If you purchase a product after clicking the associated link, I will earn a small commission off of that purchase.

One of the most important things to have on a long flight is a smartly packed carry-on bag.

While doing some online searching, I was surprised to see that there was very little information about things to pack in a carry-on bag for people with different needs. As someone who has dealt with chronic illness for over the last decade, I know that symptoms can, and often do, flare up during travel. Luckily, as an experienced traveler, I have some insight on what someone with chronic illness may need on a long flight.

To be clear, most of the specialty items that I packed were for fibromyalgia and irritable bowel syndrome (IBS), but anyone who suffers from any type of gastrointestinal upset or chronic pain could find benefit from these products.

So, here is what I have in my carry-on bag for my upcoming trip to Arizona (a six hour flight with a four hour layover in Denver), including the usual, mundane items everyone has, and a couple of extra special items that I think you may find helpful for your next trip.

1. Book

For a long flight, it’s important to have something to pass the time. I personally enjoy catching up on my reading while flying. Currently, I am reading Brain On Fire: My Month Of Madness by Susannah Cahalan. I haven’t finished it yet, so I can’t give you a formal review, but thus far, it has been truly captivating and difficult to put down. I am very much looking forward to finishing this book during my trip.

2. Magnesium Plus Stick

This balm is a lifesaver. The Magnesium Plus Stick from Jordan Essentials is a lotion bar enhanced with magnesium, peppermint, basil, lavender, and frankincense. It provides fantastic relief for headaches, muscle aches, and other inflammation associated with chronic pain. After rubbing it on, the effects are almost instantaneous. I never go on a trip without it. 

3. Extra supplements/medications

Most of my supplements/medications are packed away in my luggage, but there are a few I like to have on-hand just in case of some pain or stomach upset, or on the off-chance that the airline loses my luggage. I have extra doses of all of my essential pills in my carry-on, as well as a few extras, just in case. 

For general health and wellness, I use an adult multivitamin from Equate. As a nutrition coach, I recommend everyone take a multivitamin daily to make sure they are getting in an adequate micronutrient intake. 

I manage my IBS with the supplement form of Magnesium Citrate from NOW supplements, which helps regulate the typical wave pattern of constipation and diarrhea for this disease. 

Insomnia is a very common side-effect of fibromyalgia. When your body is tense, it’s difficult to relax enough to fall asleep. To help with this, instead of taking prescription sleeping pills, I use a Melatonin supplement from Nature Made, the only supplement company regulated in the United States (for all other supplements, I make sure they are from reputable companies approved by foreign governments, like Canada, that regulate supplements; except for Nature Made, the FDA does not regulate any supplement companies in the U.S.). 

When traveling, it can be difficult to get in enough vegetables, which are incredibly important for general health, gastrointestinal function, and inflammatory balance in the body. Just in case I am not able to eat my veggies, I packed my Amazing Grass Green Superfood Capsules, which offer a full serving of vegetables along with probiotics, digestive enzymes, and spirulina. 

I never know when IBS symptoms are going to flare up, especially when traveling, so I always pack some Gas X Extra-Strength Soft Gels in case I need to calm my finicky intestines. On this note, I also packed TUMS, just in case my stomach has any trouble.

The last “just-in-case” medication I packed is Aleve. I always try to relieve my pain symptoms as naturally as possible, but sometimes, when the body aches won’t go away, an anti-inflammatory pill is a good solution. Aleve is my favorite because it won’t irritate my stomach the way ibuprofen will, and it provides pain relief for 12 hours.

4. Electrolyte powder and an empty, reusable water bottle

When you’re traveling, it can be difficult to drink enough water. No one wants to be constantly running to (or trying to find) a bathroom. To get the most out of the water I am drinking, I bring Propel electrolyte powders. They help give my body the hydration it needs, and they are low-FODMAP, so they aren’t going to upset my IBS. 

You can’t get through TSA with a bottle of water. However, once you are through, you can fill up an environmentally-friendly, reusable water bottle. I like the Contigo brand of water bottles – the tops lock to reduce spills, they hold a lot of water, and they aren’t too expensive.

5. Protein bars

Everyone gets hungry when they are flying high in the sky. I personally like to pack protein bars to help me feel satiated for a long period of time. Simply Protein peanut butter cookies are not only delicious, but they are made with all-natural ingredients (unlike most protein bars, which are packed full of chemicals and/or sugar). 

6. Neck pillow and eye mask

To rest my aching neck, or to catch a couple minutes of sleep, I like the ZOYLEE twist memory foam travel pillow. It can be formed to different shapes, so no matter how you are sitting, you can find a comfortable place to rest your head.

To block out the light, I use the Alaska Bear natural silk sleep mask. It’s comfortable, stays pretty cool, and protects my eyes from any light trying to break through.

7. Laptop

As a blogger, this is an essential on my trip. I absolutely love my MacBook Air. It has lasted longer than any other laptop I have ever owned, and it still works just as good as the day I bought it. It’s also sleek and lightweight, which makes it perfect for traveling.

To keep my laptop safe, I use the Lalumix plastic hard shell with keyboard cover and screen protector. Sunflowers are my favorite flower, so my choice in decoration was obvious. However, Lalumix has plenty of designs to make anyone happy. 

8. Essential oil roller bottle

High stress situations mean flare ups, both for fibromyalgia and IBS. To help curb this problem, and to keep my cool in general, I use the Jordan Essentials “peace” herbal blend roll-on. It’s a blend of grape seed, orange, ylang ylang, patchouli, clary, and frankincense oils. It is quite simply tranquility packaged in a bottle. 

9. Headphones

Music and podcasts are a necessity on a long trip. I also use these in place of earplugs when I am trying to sleep. I love my JLab Audio JBuds Air Sport True wireless bluetooth earbuds. They have the longest battery life of any bluetooth headphones I have ever owned, and they are sweat resistant, which makes them perfect for running once I get to my destination.

10. Hand sanitizer

We are in the middle of a pandemic – enough said.

11. Peppermint tea

Ordering a cup of hot water, either on the plane or at a coffee shop, is a simple way to bring instant bliss when you have tea on hand. STASH peppermint tea is calming and soothing, not just for the mind, but also for the gastrointestinal tract. 

12. Journal

I am a writer. I never go anywhere without my journal. I personally love this Busy Bee design from Lady Jayne Ltd. because I feel like it captures my personality perfectly. It makes me smile every time I look at it. 

That’s it! I hope you have found this list helpful, whether you struggle with chronic illness or not, to help you create a carry-on bag that provides entertainment, peace of mind, and preparedness for any trip. 

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The best low-FODMAP turkey burgers

I remember when the ground turkey craze first started. Finally, there was a viable, healthy alternative to eating chicken in every meal. Ground turkey became the new star of so many of my favorite dishes.

The only problem was, while ground turkey seemed to make a great substitute for beef, it just didn’t possess the same level of flavor. In some dishes, like spaghetti, I was able to mask the lack of flavor from the turkey with the richness of other ingredients. However, any dish where the turkey was supposed to be the star always ended up being disappointing. 

Burgers were the dish that disappointed me the most. I have fond memories from my childhood of lazy summer afternoons, my father grilling succulent burgers on the back deck. I wanted to be able to experience that delicious flavor again, but still be loving my body while eating it. 

Now, I have the answer. After years, I am surprised to say that I have discovered a low-FODMAP way to create the best turkey burgers I have ever tasted. 

This discovery was made with my fiancé, Joseph, while we were grilling this summer. He had decided to start eating turkey burgers as a healthier alternative, and I was attempting turkey burgers again because the low-FODMAP diet made my veggie burgers now a forbidden food (I must bid a sad farewell to my favorite MorningStar burgers). 

I found a simple burger seasoning recipe online, and after tweaking the ingredients a little, it was a low-FODMAP achievement that deserves a spot in every cookbook. The secret is this: Instead of mixing the seasoning into the meat, Joseph had the brilliant idea of using it as a rub on the already-formed, raw burger patties. The result is a spicy, flavorful, succulent burger that dares to compete with the burgers from my childhood. 

Check out the recipe below, and leave me a comment about what you think! I would love to hear how they turned out for you, and your favorite ways to use ground turkey. 


Low-FODMAP Turkey Burgers

Makes: 4 burgers

Ingredients:

  • 1 pound 93% lean ground turkey
  • 1 tbsp paprika
  • 1 tsp kosher salt
  • 1 tsp freshly ground black pepper
  • 1/2 tsp red pepper flakes

Directions:

  1. Mix seasonings together in a small bowl.
  2. Form turkey into four patties. Spread the seasoning evenly over each patty, then rub the seasoning over the surface of the meat. 
  3. Grill to your desired level of doneness. Enjoy!

Notes:

  • The thicker the burgers, the more juicy and succulent they are. We have found that making four burgers out of one pound of meat is the perfect amount. 
  • The seasoning recipe was originally inspired by the Easy Burger Seasoning Blend recipe on The Spruce Eats. If you aren’t restricted by a low-FODMAP diet, check out their recipe – it just adds a little garlic and onion, which I am sure would be a delicious addition. 

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Colorado road trip: Day 10

Be courageous.

When I woke up this morning, the shirt I changed into was the one I earned last summer when I ran across the country with the Ulman Foundation. It’s a bright yellow shirt, with the words “Be Courageous” emblazoned on the front in dark blue letters. It’s one of my favorite shirts, one that always reminds me of the feat I accomplished last year and that serves as a helpful reminder for my life. 

Already feeling encouraged, I excitedly began my day, even though the difficulties of this trip were starting to get to both Joseph and me. Our biggest complaint today was how badly we needed to shower. The way we smelled was starting to offend even us, so I can only imagine what other people thought. My feet, the one part of me I had not been able to get clean even in our makeshift outdoor showers, were caked in dirt. 

Luckily, we reserved an Airbnb for tonight in Denver. For much of our day, instead of being excited about the adventures we were experiencing, we were most looking forward to showering. Every hour, Joseph gave me the countdown of how long it would be until we would be clean again. 

We started our day with an easy two-and-a-half-mile hike with a view of the mountains in the background. We then stopped at a local library so I could teach a yoga class via Zoom, and then we headed to Chautauqua Park for a more strenuous afternoon hike. 

Per a local’s suggestion, we did the Flatiron trail. It was another two-and-a-half-mile hike, but this one had an elevation of over 1,400 feet. The trail took us straight up the side of the mountain with no place to rest. Breathing heavily, we managed to keep conversation going as we scaled the rocky landscape. 

“Is it worth it,” Joseph jokingly asked some hikers on their way down the trail.

“Oh, yes,” one woman said. “The view is always worth it.”

She was not wrong. Joseph and I sat at the top, feeling accomplished and satisfied. The flatirons resembled rockslides caught at a single, picturesque moment and left that way for eternity. The rocks formations slanted against the mountainside, creating three, nearly identical plates. In the distance, we could see the mountain we hiked yesterday against the backdrop of taller, snowier peaks. 

The trip down was long and tiring. My legs were shaking from the amount of exertion I have placed on them over the last few days. I was definitely ready for a good night’s rest. 

We ate a quick picnic lunch in the park, and then we began the drive to Denver. On the way, we stopped at a Starbucks to purchase lattes and the souvenir I have been most excited about. Last year during 4K for Cancer, one of my teammates, Illona, told me about the mugs she buys at Starbucks everywhere she visits. Each mug is designed for the particular city, state or country the Starbucks is located at, with the name of the place and images reminiscent of different landmarks located there. As a world traveler, she had mugs from many different countries. She told me how, when she had guests, she coyly would ask them from where they would like to drink their coffee: Paris? California? And then she would serve them coffee in the corresponding mug.

I thought it was such a cute idea at the time. Then, as Joseph and I grew more serious in our relationship, I thought it was the perfect souvenir for us to get on all of our travels together. We are avid coffee drinkers, and Starbucks stores are everywhere. We were bound to dip into one on all of our future travels at some point, so why not get a corresponding mug from each place to make a collection? 

The Colorado mug is the first of our collection. I can’t wait to see how many other mugs we will add to the shelf in our future home.

Our Airbnb was tall, blue house in a nice neighborhood just twenty minutes outside of Denver. The first and most important thing on both of our agendas was taking a shower. Joseph went first, and he came back looking refreshed, his shin a couple shades lighter now that the dirt was scrubbed from it. 

“I feel like a new man,” he told me. “I feel like we are a different species now.” 

I jumped up eagerly, grabbed my toiletries, and went into the bathroom. I turned the water the temperature up as hot as I could stand, and then I let it cascade down me, watching dirt run off my skin and into the drain. I massaged my head with shampoo until my fingers were numb, and then I scrubbed my skin until it felt raw. Even after all that, I’m not sure I was entirely clean, but I finally felt human again. I can’t even express how revitalizing that shower was. After ten days without one, it felt like a luxury.

Joseph and I relaxed in the room in our sweats until it was time to get ready for dinner. I had searched for the best places to eat in Denver and then carefully scanned the menus of each place for something I could eat on my new, restrictive diet. I found two places, and yesterday, Joseph and I made reservations at Roxy on Broadway. 

We dressed up in fancy clothes, he in khakis and a button-down red and black plaid shirt, and I in my classic little black dress. Feeling as if we were first-class citizens, not two young adults who had just spent the last week camping and sleeping in their car, we exited the house and approached our car. It seemed odd that we no longer matched our ride; while we had transformed our appearance in the matter of two hours, this car was a stark reminder of where we had actually come from, with its cracked windshield, duct-taped rooftop carrier, and dirt streaks. But this car had carried us all the way from Maryland to the last stop of this adventure; no other mode of transportation would be fitting to carry us to our celebratory dinner.

Roxy on Broadway was hidden away from the bustle of downtown Denver. With its garage-style door and simple, brick appearance, it could easily be overlooked. But inside, it was a 1920s era dream. Candle-lit chandeliers hung from the ceiling in front of the bar stacked with local liquors. Tables and chairs had been set up for customers to sit theatre-style in front of a small stage, where two musicians played. The menu featured classic prohibition-era cocktails, while the food was modern and diverse. 

The staff was pleasant and accommodating. When we had made a reservation, Joseph had written in the notes that I was on a low-FODMAP diet, something most people don’t and probably will never have to know about. While the menu featured multiple gluten-free and vegan options, it was difficult to be absolutely sure which selections would not aggravate my stomach. The chef, however, had already taken this into consideration. I was assured by our hostess upon arrival that he was fully aware of my needs. I ordered a kale salad, and the chef whipped up a homemade oil and vinegar dressing so that I could enjoy it without any adverse side effects. Meanwhile, Joseph enjoyed a pulled pork sandwich with a side of the best french fries I have ever tasted. They were substantial, crunchy on the outside, soft on the inside, and seasoned to perfection.

Joseph and I toasted all that we have accomplished and experienced together over these last few months in quarantine – his graduation, his birthday, and our engagement. It was our first drink together in a restaurant, and I am so glad we waited. It felt good to toast to life in a city a mile high in the sky. 

The musical entertainment for the night featured Erik Fellenstein, a Colorado local. He started his show with a guitar accompaniment, but the second half he performed by himself. Joseph and I stayed longer than expected to catch his full performance. We thoroughly enjoyed his jazzy, folksy style, and many times we caught ourselves laughing at his jokes. His songs were entertaining, both lyrically and instrumentally, and I was struck constantly by the breadth of his talent. He sang with soul, and he played the violin with a richness that is often lacking by musicians.

At the end of his performance, Joseph and I clapped with the rest of the crowd, sipped the last of our drinks, and then left to visit Larimer Square. To our disappointment, the lights strung across the street were still lit, but the shops were closed. Vowing to return tomorrow, we returned to our AirBnb for a much-needed night’s rest in a luxuriously warm and soft bed. 

Be courageous. It was the message on the shirt given to me after I had completed the most courageous adventure I have ever been on, and it is the message I still try to remind myself of every day. While 4K is still probably the most amazing feat I have ever accomplished, I have the opportunity every day to do something courageous. It took courage to go on this road trip, especially when I had just started such a strict and limiting diet for my health, which has been declining steadily for the past year. It took courage to have the tough conversations I have had with Joseph during our long car rides, and to explore deeper into my own psyche during those trying moments. It took courage to place my trust in another person, to be vulnerable with him, and to promise to spend the rest of my life with him, for better or for worse, in sickness and in health. 

These moments that take courage can be daunting at their best and absolutely petrifying at their worst, but as Joseph and I were reminded by that Boulder local during our hike today, the mountain is always worth the climb. The courage it takes is always worth the adventure it takes me on. 

Follow your dreams. Explore life outside of your comfort zone. Be courageous. You never know what amazing adventures life will have waiting for you when you do. 

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Find your balance

It’s not about being thin. It’s not about the before and after photos. It’s not about the muscle definition, the mile time, or the amount of weight lifted.

It’s about finding balance. It’s about loving yourself. It’s about evolving into the healthiest version of you.

For me, it’s been a long journey, and it’s not even close to being over. I started out overweight and riddled with pain from fibromyalgia. I was inactive, and my diet consisted of mostly processed foods. But most importantly, I despised myself. Physically, mentally and spiritually, I was at my lowest.

When I started trying to get active, the first type of exercise I tried was yoga. It was a low-impact way to stretch my muscles and show my body some love.

But then, my exercise grew more intense. And as it did, the amount I was eating continued to decrease. I found myself growing weaker and weaker, until I was only a shell of the person I had been.

There has to be a balance. You have to feed yourself, physically, mentally and spiritually, to be healthy. That means eating the things that make your body happy and that also bring you joy. It means moving in ways that show your body the love it deserves. It means filling your soul and mind with inspiring, positive messages that fill you in ways that food cannot.

It’s not easy. It’s something we all constantly have to work on. But perhaps I can help you get started.

Check out my Evolve social media for some inspiration, recipes and exercises to get you started. If you have any questions, send me a direct message on any of my social media accounts or comment below. I would love to talk with you more.

Instagram – https://www.instagram.com/tylerdidraevolve/

Facebook – https://www.facebook.com/tylerdidraevolve/

Twitter – https://twitter.com/tdidraevolve

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