Day #19 - S-T--R---E----T-----C------H

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S-T--R---E----T-----C------H

Description

Break free from your comfort zone

“Over time, we all gather a set of constricting habits around us—ones that trap us in a zone of supposed comfort, well below what our potential would allow us to attain. Pretty soon, such habits slip below the level of our consciousness, but they still determine what we think that we can and cannot do—and what we cannot even bring ourselves to try. As long as you let these habits rule you, you’ll be stuck in a rut.” 

(http://www.lifehack.org/articles/lifehack/how-to-break-out-of-your-comfort-zone.html#)

To Do

Stretch yourself, in every avenue of your life

Nourish Yourself

Stretch your palette and tastes... try something new to nibble.... be it cultural cuisine or something you previously shunned as being healthy but potentially bland

Get Up & Go!

Stretch -- literally.  Take time for strengthening and lengthening stretching session today... preferably as led by an instructor, be the instruction in-person or digital... or in print using the following link from Fitness Magazine: Stretching Guide to Loose and Limber Muscles: http://www.fitnessmagazine.com/workout/tips/quick-tricks/flex-time-stretching-guide/

Tools

Newton’s First Law of Inertia/Motion I ditched most of college physics, but i do remember this one bit...: An object at rest tends to stay at rest and an object in motion tends to stay in motion with the same speed and in the same direction unless acted upon by an unbalanced force

So BE that force
(but be a balance one)

Tip

7 Ways to Break Out of Your Comfort Zone and Live a More Exciting Life (http://www.positivityblog.com/index.php/2007/08/22/7-ways-to-break-out-of-your-comfort-zone-and-live-a-more-exciting-life/)

1. Face your fears. But do it in small steps
2. Try something weird
3. Make a new acquaintance
4. Take a friend with you
5. Educate yourself
6. Awash your mind with positive memories
7. Use other methods to pump yourself up

worth reading the whole article

Tweak

“Do something—almost anything—differently and see what happens. Even the most successful habits eventually lose their usefulness as events change the world and fresh responses are called for. Yet we cling on to them long after their benefit has gone. Past strategies are bound to fail sometime. Letting them become automatic habits that take the controls is a sure road to self-inflicted harm”

http://www.lifehack.org/articles/lifehack/how-to-break-out-of-your-comfort-zone.html#

Question

“Understand the truth about your habits. They always represent past successes. You have formed habitual, automatic behaviors because you once dealt with something successfully, tried the same response next time, and found it worked again. That’s how habits grow and why they feel so useful. To get away from what’s causing your unhappiness and workplace blues, you must give up on many of your most fondly held (and formerly successful) habits. and try new ways of thinking and acting. There truly isn’t any alternative. Those habits are going to block you from finding new and creative ideas. No new ideas, no learning. No learning, no access to successful change”

http://www.lifehack.org/articles/lifehack/how-to-break-out-of-your-comfort-zone.html#

What habits are blocking your way and preventing you from making the changes you desire?

Thoughts

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle

"…by stretching yourself beyond your perceived level of confidence you accelerate your development of competence." -Tony Buzan

“Stretching sound is music

Stretching movement is dance

Stretching the smile is laughter

Stretching the mind is meditation

Stretching life is celebration

Stretching the devotee is God

Stretching feeling is ecstasy.

Stretching emptiness is bliss.” -anon

Tidbits

These were unexpected

Originally published in FITNESS magazine, March 2011

True or false? You should limber up before every workout.

False. A new study at Florida State University in Tallahassee determined that the total distance that runners were able to travel dropped by 3.4 percent when they stretched first. "Muscles and tendons are like elastic bands," says Jacob Wilson, PhD, the lead author. "When loose, they don't store and release energy as well, so you have to work harder to move the same distance."

True or false? To loosen up, you have to hold a stretch for several seconds.

False. Split-second, dynamic stretches, like side bends, toe touches, and arm swings (after a five- to 10-minute light cardio warm-up), can increase your range of motion without interfering with exercise performance, Wilson says.

True or false? Stretching is something you have to do to prevent pulls and strains.

False. No evidence has been found that stretching reduces the risk of injury. "However, if done consistently after your workout, it can strengthen and increase muscle mass, by causing tiny tears in the tissue when you stretch it -- just as strength training does," Wilson says.

Treat

In truth, stretching is enough of a treat on its own; but I am giving you another only because I have been looking for an excuse to post this recipe and have not found one ... till now :)

Red Onion & Goat Cheese Pancake

(from EatingWell)

“The technique for this pancake is similar to that for a Dutch baby or German pancake, but the savory onion and goat cheese combination is a surprise for those who think of pancakes as breakfast food only. Serve with a mixed green salad for a light supper or as a side dish with grilled or roasted meat."

4 main-dish servings or 8 side-dish servings

Active Time: 30 minutes

Total Time: 40 minutes

INGREDIENTS

1. 1 tablespoon extra-virgin olive oil
2. 2 large red onions, sliced (see Kitchen Tip)
3. 2 tablespoons water
4. 2 tablespoons chopped fresh thyme
5. 1/2 cup all-purpose flour
6. 1/2 cup low-fat milk
7. 2 large eggs
8. 2 large egg whites
9. 1 tablespoon canola oil
10. 1 tablespoon sugar
11. 1/4 teaspoon salt
12. 1/4 teaspoon freshly ground pepper
13. 1/4 cup crumbled goat cheese
14. 1 cup balsamic vinegar
15. 2 teaspoons honey

PREPARATION

1. Heat olive oil in a large cast-iron or ovenproof nonstick skillet over medium-high heat. Reduce heat to medium, add onions and cook, stirring occasionally, until they are tender and light golden brown, 15 to 20 minutes. Stir in water and thyme, scraping up any browned bits.
2. Meanwhile, position rack in middle of oven; preheat to 450°F.
3. Blend flour, milk, eggs, egg whites, canola oil, sugar, salt and pepper in a blender until smooth. Pour the batter over the onions. Sprinkle with cheese.
4. Bake the pancake until puffed and golden, about 15 minutes.
5. Meanwhile, combine vinegar and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes. (Watch carefully during the last few minutes to prevent burning.) Cut the pancake into wedges and serve immediately with the balsamic syrup.

TIPS & NOTES

1. Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.

NUTRITION

Per main-dish serving: 295 calories; 12 g fat ( 3 g sat , 6 g mono ); 112 mg cholesterol; 38 gcarbohydrates; 11 g protein; 2 g fiber; 269 mg sodium; 247 mg potassium.

Nutrition Bonus: Selenium (17% daily value).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat

Blogs & Articles

Benefits of Stretching

Stretching 101: http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm

How to Step Out of Your Comfort Zone: http://www.wikihow.com/Step-Out-of-Your-Comfort-Zone

Wikipedia info including research & controversy: http://en.wikipedia.org/wiki/Stretching

In Sum

Stretching is good for us -- mind, body and soul