Free Range Writings

February 1, 2021February 1, 2021

New Year’s Resolutions 2021

Well now, wasn’t the year 2020 something special? When I think back on it all, I just shake my head in disbelief because it was like nothing I’d ever seen. The covid-19 pandemic changed the world. For me, it was mainly good because I’m an introvert and enjoyed being stuck at home with my husband and cats. The only downsides I encountered were not being able to travel to America to see my family, and I saw the ugliness and selfishness of people who refused to follow public health guidelines. So many people have not survived the covid-19 virus, and I hope that in this new year we all can do our part to help eradicate it.

At the start of every new year, I always make a list of the things I want to accomplish, and 2021 is different because I’m publishing my resolutions on the internet for anyone to see. Hopefully, this alone will make me more accountable for my progress. So, it is with that in mind that I present to all, what I have resolved to do in 2021 and onward.

Focus on becoming healthier and eating right

Yes, everyone who decides to make new year’s resolutions makes this promise, but it’s always a good one to make. It is my hope that by eating right and exercising every day will lead to better overall health. At the time of writing this, we are now 29 days into 2021, and I have stuck to the eating right part of it. I have given up eating sweets and chips, unless of course, there is a holiday or special occasion.

Shop less and try to avoid buying anything from China

Even though I do want to become a minimalist, I love to shop. As a result of this inner conflict, I have way too many things that I don’t use. So, for this year, I have decided to buy only what is necessary. Instead of buying new clothes, shoes, decorative items, etc, I will try to use what I already have. The reason why I’m making this resolution is not only to save more money, but also for the environment.

Another part of my shop less resolution is to try to avoid buying anything from China. Why just China? Well, I can’t fully explain it other than to say that pretty much everything that I own from China is pure crap. The quality is not at all good, and I’m not sure if they follow good labor practices or environmental practices.

Compliment and encourage someone every day

Look for the good is such a positive motto to live by, and this year I intend to do more of that. Instead of paying attention to the negative, I want to find those who are doing good in this world. When I see it, I hope to do my part to give support. This is such a simple way to add a little bit of positive energy in the world. Not only does it (hopefully) improve another person’s day, but it can also improve your own. Every day, I want to look for those who are doing good and to acknowledge it in some way.

Work on and improve the content of this blog

Even if not many people end up reading this blog, I want to try to make it the best that I can. I enjoy writing out my thoughts and goals, and putting them out there for anyone to read. It is my goal to learn more about making a good blog and improving the quality of my writing.

It is my hope that 2021 is a better year for everyone, and that we can all work to improve and learn to become better people. All the while, doing whatever we can to make the world better for all.

*All photos used in this blog post are not taken by me, but are all public domain stock photos.

November 20, 2020November 22, 2020

Suggestions for the Merriest Christmas Music Playlist

It’s the most wonderful time of the year, and Christmas music helps to make everything extra magical. I have loved Christmas songs ever since childhood, and while I love the traditional songs of the past, there are so many great modern songs out there. I have compiled several lists of my favorite Christmas songs that I hope will add to your Christmas celebration.

I seriously want everyone to have a very happy, magical Christmas. This year has been a crazy one, and I hope that even though Christmas is going to be different this year, I hope that it will be a great one. Listening to holiday music sure does add to the feeling of joyousness throughout the holidays.

While there are so many great holiday songs, and countless versions, I have narrowed down my list to include some of my favorites. Some songs have not been included because I’ve heard them so much, and some are included because I just can’t hear them enough. Everyone has their favorites, and I hope this list will include some of yours.

Enjoy, and have a Very Merry Christmas!

Happy Christmas Songs:

Sometimes, you just want to hear the Christmas songs from childhood, and here is the list that I’ve made for that:

Christmas Love Songs:

These are the songs that are about being in love at Christmas.

Classic Christmas Songs:

Here is my list of classic Christmas music, with some modern classics thrown in there.

Non-traditional Christmas

A little more bah-humbug, but still Christmasy.

Christmas songs can be enjoyed all times of the year. The great Dolly Parton once said, “Christmas is a state of mind. You just kinda throw yourself into the spirit, and it can happen almost any time.”

November 9, 2020June 8, 2021

On a Budget and Out of Shape? A Quick Guide to Starting a Home Workout Program

The fitness industry is a 94 billion dollar a year industry*, and that’s just the statistic for 2019. In my own efforts to get in shape, I have personally contributed to this industry by buying exercise equipment, gym memberships, workout gear, etc. While I’ve had varying degrees of success with these purchases, I’m amazed at the wealth of resources there are for people who want to start working out, but don’t want to invest their hard earned money on something that may or may not work.

The internet has a tremendous amount of free workout videos, health advice and information, and I have picked some of my favorites out to save you time, and hopefully get you started on a workout plan that you like. Again, the links that I am including are for beginners only. There is even more extensive workout and training information out there for those in the intermediate and advanced states of fitness.

Even though I know exercise is good for you, I’m still not a fan of working out. I really have to force myself to workout every day. But, what is good to know is that going from a sedintary lifestyle to moderate physical activity has been shown to produce positive benefits for your health.*

Just a quick note about these links, I’m not sponsored in any way to promote these resources. These are just some that I have found helpful, and I wanted to have them all accessible from one place. I hope you will like the ones that I have posted here, and find them useful.

Best Walking Workout Videos

Walking is one of the healthiest exercises out there, and sources say that even taking a brisk 10 minute walk every day can provide health benefits. Walking outside is by far the best way to go, but when you’d rather just stay close to home there are walking exercise programs that you can do instead. You’ll still get in the steps and still get a great workout, but you can do it from the comfort of home.

There are a lot of great walking workouts to try, but the Queen of Walking Workout Instructors is Leslie Sansone. Leslie’s Walk at Home video series come in a wide range of skill levels, and she makes exercise as fun as it can be. Needless to say, I’ve been a huge fan of hers, and I’ve bought many of her DVDs. I do consider those fitness gear purchases money well spent, but sometimes, just watching something from a tablet or phone is faster and easier than starting up the DVD player.

Leslie has so many free videos that you can watch on youtube, and this is one of my all-time favorite ones that she made:

The best thing about this workout is that it’s short (14 minutes) and the equivalent of walking a mile.

For when you have more time and energy

This next video is much more challenging, but still beginner level and fun.

Just think, it’s just 15 minutes, and you’ve walked a mile!

This next workout that I’m recommending is not for everyone, but I really like it, and if getting as many steps as you can a day is your goal, then this one is for you. This is a longer video, clocking in at just over 45 minutes, but it’s a 5K walk that you can do in the comfort of your home. Again, this video is led by Leslie Sansone, who makes the best walking exercise videos out there.

Best free step aerobics videos

To get the most out of these exercises you need to own an aerobic stepper. You can find these on amazon or Walmart starting around $25. I already own one so to start these videos were no cost at all. But, if you feel like $25 is too much to spend, you can just as well do these exercise videos without the stepper, just do the step combinations on the floor and you’ll still get a good workout.

For those who have never done a step aerobic video, the Jenny Ford Step Hero 1-6 workout plan is a great way to get started. Her instructions are easy to follow, and the workouts are just hard enough so that you will feel them the next day.

Even though this exercise series is for beginners, it’s tough and effective.

Jenny Ford has so many great free step workouts to choose from, and I highly recommend subscribing to her channel so you can stay updated on all of her workouts. Lifting weights can also help you improve bone health.

Best beginning toning exercises for the arms

As you may already know, adding weights to a workout can help you maintain or improve strength. Plus, the more muscle you have, the more efficiently you burn calories.

Here is my favorite exercise video for toning the arms. This video is from the free online diet and health program called SparkPeople. I very highly recommend going to www.sparkpeople.com and signing up if you’re interested in a diet and exercise program. There are many free exercise videos on the site, but also on their youtube page. While this video does require that you own some hand weights, hopefully if you don’t have your own, you know of someone who does.

Watch SparkPeople Coach Nicole guide you to toned arms

An Amazingly Hard Arm Toning Workout

Another great arm exercise video workout that I highly recommend is tough, but the more you try it, the easier it will get. The best thing about this workout is that it doesn’t require any extra equipment. The movements are not impossible, but repeating the movements without putting your arms down is so hard. It’s just a 10 minute workout, but it’s extremely effective, and you will seriously feel the burn.

Just getting started on a workout program is tough, especially for those of us who don’t like to exercise. However, there are so many great free exercise videos out there to help you get started. These are just a few that love, and I hope you will give them a try. It is also my hope that you will find these videos helpful to you in making a healthy start.

Sources:

https://www.ihrsa.org/improve-your-club/industry-news/2019-fitness-industry-trends-shed-light-on-2020-beyond/

https://www.nhs.uk/live-well/exercise/exercise-as-you-get-older/

https://www.nhs.uk/live-well/exercise/walking-for-health/

8 reasons why weight training is incredible for your health

November 2, 2020November 2, 2020

How to Make a Healthy Scrambled Egg Breakfast Bowl

As I’ve been on a new diet for a little over a week now, I’ve tried to make sure to start the day with a healthy breakfast. Before, I’ve been a breakfast skipper, and just combining breakfast and lunch into one big meal. That’s not a good way to go because my weight has stayed in the obese category for quite some time. The reason why I’ve decided to go with the breakfast in a bowl method is simply to keep my portions down as well as I can. Here are a few ideas that I’ve found so far:

Start with the base

Want to start consuming lower carbohydrates, but still not give up carbs completely? Well, this one is for you! The scrambled egg bowl is an easy way to get a good serving of protein, and get loads of nutrients as well. Best of all, you can combine your scrambled eggs with whatever vegetables you have on hand to make it your own. This is an example of how I make my scrambled egg bowls.

First, I gather whatever salad greens I have on hand for the base, and for me, that usually is a nice big handful of arugula.

Yummy, peppery arugula, but choose whatever salad greens you like.

Next I like to add some colorful vegetables, like bell peppers. I had these leftover from our taco night, so use whatever you have on hand.

Here, I’ve added some bell peppers, and later some onions.

Next, add your scrambled eggs, and I like to spice it all up with some hot sauce. Bon appetit!

Adding a nice hot sauce on top of everything really makes this a flavorful and satisfying breakfast.

Does this breakfast contain any nutrients?

Yes, it sure does, and I have weighed the ingredients and put them into the cronometer app that analyzes nutritional content. Here’s the breakdown of it all:

So, this breakfast is a healthy 225 calories, and it is loaded with vitamins, minerals. It is especially high in vitamins A and C, with even a fair amount of D, K, and B vitamins. There is just over 14 grams of protein, which is a good start to the day. If I plan on working out, I will add more protein by either toast made with bread that has seeds in it, adding ham, or having a small protein powder shake. If you’re also interested in trying it, you can use the nutritional guidelines that I have posted above to tailor your breakfast bowl to your own needs.

This breakfast is delicious and very filling. Everyone that I’ve made this for really enjoys it. If you’re looking to change up your breakfast game, I highly recommend you giving this a try.

October 31, 2020November 1, 2020

Meal Planning Techniques that Help Save You Time and Money

Keeping household spending in check and sticking to a budget is a top priority in our home. At the same time, we love good food and want to enjoy our lives, so we’ve worked out ways to save money and still get to enjoy delicious meals. It has taken me years to work out a system that works for us, and I hope that some of these tips and tricks that I’ve learned can help you and your family as well.

Are you aware that weekly food costs are the most controllable part of your household budget? Electricity, cable, internet, fuel costs, etc. are all costs that we really can’t control. Since we all need to eat, food costs are a necessary expense. However, I have found that if you take the time to carefully plan your meals, you can actually see positive results in your bank account.

Meal planning gives you more control of your finances

Avoid unnecessary trips to the store

When you follow a meal plan buy only the items on your list, you can avoid over spending by not stopping by the store every day. I can’t tell you how many time I have stopped by the store just to pick up one or two things, but end up spending over $50 worth of impulse buys and junk food. That’s such a waste of money, and it’s got to stop if you want to be in control of your spending.

Cut out the guesswork

If you’ve ever been stressed out by trying to figure out what to make for dinner, you know how easy it is to get overwhelmed and end up just ordering takeout. Again, that’s just a waste of your money, and it’s not as healthy or satisfying as a home cooked meal. I’m not saying to never order takeout or have a restaurant meal, but I try to make that more the exception than the rule. A meal plan cuts out so much of the guesswork of wondering what’s for dinner. There really is a comfort in having the weekly menu posted, and having one less thing to worry about.

Seven tips for easy meal planning on a budget

Plan meals with ingredients that you can use in other meals. This is such a great way to maximize your food budget. For example, you make a big pot of chili for supper Sunday night, the leftovers can be turned in to topping for chili dogs later in the week. Then, say Monday night you plan for a crock pot pulled pork sandwiches, several nights later you can use the leftovers for stuffing in your loaded baked potatoes . Leftover rice from chicken a la king can later be turned into veggie fried rice. There really are a lot of possibilities to stretch your food budget by turning one meal into two.
Plan for meals that will provide a lunch. I almost always have leftovers, and food waste is cut down tremendously by boxing up whatever is left and re-heating it for lunch the next day. Even if there are only 3-4 boiled potatoes left and some salad leftover, I’m going to box it up and have it as sides for my lunch the next day. Remember, the most expensive ingredients are the ones that go wasted or thrown away.
Before you make your shopping list/meal plan, take a few minutes to take inventory of what you have on hand. This will go a long way in helping to stop unnecessary stops to the store, and help give you ideas for meals. For example, you might have several types of pasta, and some canned tomatoes. You can add ground beef or chicken and cheese to your list and make a delicious pasta bake. Build your meals around whatever you already have in stock.
Make as many meals from scratch as you can. Don’t get me wrong, I love the convenience of heat and go meals, and I do use them. But, eating this way is far more costly than making them own your own. I really don’t want to knock convenience food like frozen pizza, pre-made waffles and pancakes, because I use them, so this tip is only for when you feel that you have the extra time to make these items from scratch. Homemade pizzas and pancakes do taste so much better, and when you buy the ingredients, you can end up using them for multiple other meals.
Plan by category. A good weekly meal plan has a variety of different types of meals so you don’t get bored with eating the same things from week to week. When I plan my weekly meal plan, I think in terms of categories, like Italian, Tex-Mex, Asian inspired, traditional meat and potatoes, soup, fish, vegetarian, etc. I have saved favorite recipes in each of these categories, so I’ll usually choose one of those. Think about Taco Tuesdays, there are so many varieties you can choose from. Think beyond just traditional ground beef, and try mixing it up by trying fish tacos, chicken, or halloumi.
For those who shop in person instead of online, make your shopping list with the layout of the store in mind. I usually shop in person, and I know my store fairly well. The layout of my store is divided into 5 main sections, Produce, Dairy, Meat, Frozen, and Main/Dry goods. I make my list with the store layout in mind so that I can get in and out as quickly as possible.
Plan for snacks! So many times, I have decided to make a run to the store after dinner just to go get snacks. Those impulse runs to the store are so dangerous to your budget and your diet. Quick and easy snacks that I like to keep on hand are: apples, cheese and crackers, hummus, nuts, chocolate, and peanut butter.

Sitting down to a home cooked meal is quality time. Wish I could take beautiful pictures like the stock photos I’ve used for this post.

Good meal planning does take a little bit of extra time, but it is time well spent. Having the stress of trying to come up with a a meal quickly can lead to unhealthy choices and costly. I hope that these tips are helpful, and can help make your meal planning easier.

October 31, 2020November 1, 2020

The Seven Ways I’m Approaching My New Diet

Today is the first day of my new diet, and I feel both excited to get started and sad because I’m having to start a new diet. Five years ago, I thought I was finally in control of my weight, and was making healthy dietary choices on a consistent basis. I had lost 26 kg (57 lbs.) and was exercising every day. Making health, exercise, and eating well priorities in my life was the norm, and I felt amazing.

Gradually, though, I started slacking, and I went back to all of my previous bad habits, and I gained all the weight that I had lost back.

So, here I am again, starting a new diet, and I hope that this one is going to stick. If you are also starting a new diet, or currently on one, I hope that you will find something to relate to in this post.

Good luck to all of us who are trying to make healthy lifestyle changes! Here are the seven rules I’ve set for myself, and I hope can be helpful for others:

Here’s how I’m approaching my new diet:

In order to keep myself fully engaged and focused, I’m going to weigh myself every day. I will also record my progress. In the past, I’ve only allowed myself to step on the scale once a week, but that’s not working for me. Sure, I know that everyone’s weight fluctuates depending on fluid levels and so forth, but I need that every day weigh-in to properly monitor my progress.
To avoid binge eating, I’m going to have my daily menu planed out in advance so that I will know exactly what I can eat. To begin with, changing my eating habits will be my main focus. I do know that exercise is important, but for now I will mainly be focusing on making healthier food choices, eating far less processed food, and portion control.
Accept that hunger is a part of it all. Instead of panicking when I feel hungry, I’m going to deal with my hunger in other ways (more on that in another post). Mindfulness, meditation, and filling up on water and tea are some of the things I’m trying.
Exercise moderately to begin with, but add more as I make progress. In the beginning, I’ll be walking and lifting light hand weights in order to burn calories, possibly tone up some, and for overall health benefits. Exercise always makes me incredibly hungry, so I have to keep things moderate for now. In the past, I’ve tried to exercise too hard, and have ended up binging on food.
Know my why. This is not at all my own idea, but something I learned from Weight Watchers. It’s not just enough to say I’m going on a diet, but you need to have a reason why it is important to lose weight and be healthy. Plus, it’s not just enough to keep your intention in mind, but you also need to feel and believe in the reasons why you are dieting. So, I’ve decided that my why for losing weight is to be the best I can be for myself and my loved ones. I also want to be stronger and have the energy to do the things that I want to do. That is my intention, and I hope that by having this focus it will be easier to stick to my diet.
No gimmicks! In the past, I have fallen for just about every fad and crazy lose weight fast scheme there is. Admittedly, I have had short-term success with a few of them in the past, but the results were nothing spectacular. Not only do gimmicks and fads only deliver minimal at best success, they are costly. You can end up wasting a small fortune thinking that some miracle cure diet is going to finally help you reach a healthy weight. When you don’t see miracle results, you can end up frustrated and feel like a failure. So, for this new diet, I’m not eliminating any foods from what I am allowed to eat, and I’m not buying any powders, supplements, special gear. Just real food, but moderate portion sizes.
No giving up! So many times in the past, if I haven’t seen immediate results, I’ve just given up. I would announce to everyone around me, “It’s just not meant for me to be thin,” and then just go back to eating whatever I wanted. For me now with this diet, it’s now or never. I’ve got the motivation going, and I just can’t allow myself to give up. I will get to a healthy weight and it will stay.

Once again, good luck to all, and here’s to a healthier life!!

All photos in this post are stock images.

August 18, 2020July 31, 2023

Welcome to the Free Range!

“All good things are wild and free.” –Henry David Thoreau

Welcome to Free Range Writings – a lifestyle blog where we talk about making the most of every day. Our main focus is home life and creating the best space possible for ourselves and our families. Our articles feature wellness, recipes, product reviews, entertainment, self-help and more!