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Understanding Your Running Friends

When you are not a runner, it can be difficult to understand the people who are so passionate about it. Some of the things we do sound crazy even to us, but they always seem glorious, and they make amazing stories. Here are a few of the typical things that runners do that non-runners might not understand.

  • You think we are crazy to run five miles, but we run five miles to burn off the crazy.
  • We cannot throw away the 60 race T-shirts because each one is a memory.
  • We do care about winning a medal because it proves all the long hours of training are working.
  • We will probably never be able to plan anything with you on Saturday because that is race day.
  • We understand that you are shocked by how many running shoes we have, but a runner needs shoes, for trails, roads, marathons, waterproof ones if it rains, and we struggle with throwing them away because they also carry memories.
  • When you ask a runner, “What’s your goal for the race?”, and he answers that he only wants to finish, he is lying. He wants to crush the competition and win in his age group while earning a personal best.
  • Be cautious if you decide to try a race and the runners around you include you in their conversation. If you hear them all telling you that they expect to run an awful race, realize that this is more fabrication. They want you to think they are not competitive, so you will ignore them. They will then pass you.
  • We have been known to sign up for a race only because of the medal and the t-shirt.
  • Runners love to be challenged, so realize that a 5K is a gateway drug, and before you know it your running friends will be talking about a 200-mile race in the desert.

There are many more aspects of a runners psyche, and although you might not understand the way runners think, you will enjoy hearing about the adventures they have.

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Eliminating Hidden Calories

Are you frustrated because you feel as if you are eating healthier and exercising, but you aren’t losing weight? You might be doing everything right, but you are missing hidden calories that are sabotaging your weight loss. Let me give you a few examples.

I love drinking coffee and tea and although I don’t add sugar anymore, I do love milk or cream, and I use it a lot. I hadn’t thought about the cream as being anything that could tip the scales until I went on a trip where I didn’t have any coffee or tea for a week. The rest of my diet was the same, but when I returned home, I realized I lost five pounds. Since then, I use 1 % milk and I have cut back on how much I use.

Sugar is another calorie culprit. Ten years ago, I stopped taking it in my coffee and I was surprised to find that after a week I didn’t miss it at all. Sugar is sneaky because it is in so many of our foods and drinks. If you drink soda, you are consuming 150 empty calories with each can. Instead of drinking a massive, sweet tea, cut down the size and change to half and half, or unsweet tea with a splash of lemonade.

Check the portion sizes you are eating because even healthy food that is eaten in excess will pack on the pounds.

We all have foods that make us gain weight. I couldn’t eat cereal for years because if I ate it for two days or more, I would gain a few pounds. Find your triggers for weight gain and try to avoid them. I can avoid ice cream and pastries, but a bag of Doritos is a party for me!

Write down everything you eat or drink in a day including condiments and evaluate it honestly. What might be sabotaging your weight loss?

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How to Raise Your Bar

How to Raise Your Bar

The way you think has the power to change your life. Your perspective, attitude, energy, and belief system all contribute to your success. Do you think success is out of your reach? Do you see things as impossible or see the possibilities? Are your expectations for yourself low? Maybe it’s time to raise your bar. Let me show you how.

  • Change excuses to action statements. Excuses are roadblocks to success. You have the power to accomplish your dreams. Every time you hear yourself making an excuse change it to a statement about how you are going to make it work.
  • Believe you can do it. Sending out positive thoughts about our abilities will make a huge difference.
  • Change your impossibles to possible by doing them even if you have to step out of your comfort zone.
  • Ask for help. Find someone who is already good at what you want to do and ask for help.
  • Make an action plan. What do you need to do to improve and be the best version of you? Figure out how you can do it.
  • Don’t settle for good, figure out how to be great.
  • Practice positivity and that energy will come back to you.

Don’t be that person who talks about wanting to do something, but always thought it was out of reach. Go do it!

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What Does Healthy Eating Look like in Our Country?

My daughter and I recently took a group of eight women to Paris, and immediately they started to comment on how fresh and tasty the food was. I heard comments like, “Why doesn’t our food take like this? Why can’t we do this?” The best though was when we went to a brunch that included eggs, yogurt, avocado toast, and a burger. One lady said, “This is the best burger I have ever eaten! Why is it the best burger I have ever eaten?” Another lady answered by saying, “The meat is fresh.”  

The ladies also loved that there are fresh air markets everywhere with fresh produce, but that is something we can experience in the states as well.

When we returned, I bought some brie and goat cheese at our local Kroger because I missed my charcuterie boards, but after one might I realized I had been spoiled by what I had in France.

So in one of the greatest countries, why don’t we do a better job with our food, and how can we make sure to eat healthily?  This is from The Center for Nutrition.

“Roughly 60% of the American diet is made up of processed foods. This includes soda, fast food, packaged foods, frozen meals, sweets, cereals, and canned soup. These foods offer very little nutrition. But they’re also packed with sodium and added sugars, along with artificial flavors, colors, and preservatives.”

Here is a short list of food to avoid.

Packaged food

Fried food

Red meat

Processed meat (deli meat, cold cuts, bacon)

Sugary baked goods

Refined grains (white bread, white pasta, white rice)

Here is what you want to eat.

Fruits

Vegetables

Whole grains

Lean protein

Low fat dairy

Wild fish

Pasture raised eggs

I have been eating from my garden as often as possible, and when cold weather comes, I am going to continue growing food in a greenhouse. When I go to the grocery store, I buy fruits and vegetables that are not in plastic. We shop often at the local farmer’s market and avoid processed food.

Do some research and put some thought into what you are eating because it is your fuel and it will determine your health.

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How Kindness Ripples Back to You

Everyone has a few chinks in their armor. Some have tiny holes, and others have gaping tears, but we all carry burdens and do our best to resolve them. Kindness can make those burdens easier to carry, but did you know that being kind to someone has positive effects on you too?

The positive vibes that kindness creates can lower anxiety and blood pressure. Kind acts can also boost our immune system. It fosters a sense of social connection and that improves our mental health. It promotes happiness and can foster a sense of purpose.

The energy we send out comes back to us. If we show others kindness, positive energy will eventually come back to affect us positively as well.

Kindness is so powerful, but it is very easy to do. Here are some examples of kindness.

Be tolerant

Praise others

Give hope

Show love

Listen

Use names

Send a note

Smile

Help someone

No matter how you help someone with kindness you are creating a connection that will benefit you both.

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Patreon Rewards is a Symbiotic Relationship

Patreon is a creator site where lovers of the arts and supporters of creatives can subscribe and pay for a monthly reward from the creator. There are different tiers with different rewards and prices. It is a great chance to support creatives while the creatives can share something with their supporters.

I struggled for a long time about what I should offer as a reward. At first, I offered a free book, stickers, and advice on parenting, running, and writing, but since the subscriptions are monthly I didn’t think that was sustainable. I thought about when my husband asked me why I wrote, and I answered that I wanted to help people if I could whether it was through encouragement, kindness, or advice about something I had experienced. That’s when I decided to tie my awards to helping my readers.

My first tier costs $5 a month and it is called Positive Vibes. My family and friends have finally realized the power of positivity, and they know I am very adept at using it. Recently, we went to our favorite breakfast place on a Saturday, and it was packed. Everyone groaned, but I said, “No worries, we will get right in!” My husband dropped us off to park the car, I went up to the hostess stand, greeted her, told her we had four, and she said, “Oh, a table just opened up!” Now, that wouldn’t be strange except at least 10 people were in the waiting area. When my husband found us sitting at our table, he sighed and said, “Positivity wins again!”

Let me wield my magic for you by sending out positive vibes on your behalf.

The next tier is $10 and it is a chance for you to ask me questions about writing.

The next tier is $25 to do proofing and editing.

The next is life advice for $30.

Check out my site at https://patreon.com/jenniferbonn?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

And consider making one of your own.

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Take Back Your Power

Are you sometimes overwhelmed by strong personalities around you? Do you find yourself becoming passive, not feeling you have a voice, or feeling invisible? You are not alone, but there are ways to take back your power without causing excessive drama.

I have two family members who have bigger-than-life personalities. They are loud, confident, and controlling. They are also somewhat self-absorbed. I often think about the Toby Kieth song where he says he loves listening to his girlfriend, but sometimes it has to be about me. We all deserve equal time to have our voices heard. My family interrupts me and tries to finish my sentences, but they rarely finish them correctly, and that can be exhausting. I have the feeling that they don’t hear me, and they would prefer if they could move on to the next topic.

If you have someone like this in your life you can just be passive and let him steamroll you, or you can set some firm boundaries. I had been passive for most of my marriage when I decided I needed to take my power back. The first time I spoke up and set a boundary my husband looked at me with surprise and said, “Oh, okay.”

You have to believe you have value. Don’t listen to the voices that have told you otherwise. You might think you are different, and you don’t fit into what our society deems acceptable. So what?! All that means to me is you are probably more interesting. Stop worrying about whether someone likes you or not. Work on liking yourself. Let the toxic people leave your life. A burden will be lifted.

I had a friend who used to say that the person who cared the least was the one who won. At first, I thought he was wrong. I care too much about everything and everyone, but what he meant was don’t care about the stuff that doesn’t matter.

People with strong personalities often act before thinking. You have to claim your space, so call them on it when they step over your line. If they talk over you, or ignore you speak up.

The final way to take your power back is to evaluate the type of person who fills you, and the kind that depletes your energy. You may have to make some hard choices then.

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Teach Your Child to Be a Global Citizen

I have always believed that one of the best educational goals is to become a global citizen. If you can afford to travel then that is possibly the most fun way to learn about the world, but you can still become a global citizen by making a consistent effort to learn about different countries and their cultures right at home.

My daughter and I just returned from a trip to France. We took eight women on their first trip there. Two of them had never been out of the country, so it was interesting to see them experience a different culture. They all agreed on the importance of opening up our worldview to expand beyond our environment. Here are a few reasons they mentioned.

Understanding a different style of life

Different cultures have different lifestyles and priorities. There is a different pace for the way things move. In the United States, we often eat quickly because we need to get back to work, or because we are off to our next activity. In France, food is meant to be savored and eaten slowly and enjoyed with family and friends. Life moves slightly slower there.

Breaking down stereotypes

When you travel you can dispel many of the stereotypes you may have heard and you can be an ambassador who proves that the stereotypes they have for us are wrong.

Sharing perspectives

Different cultures have different perspectives on subjects than we do. They are fascinated by what happens in our country; if you take the time to talk to people, you will find a different way to perceive things.

Learning about history, art, music, and literature

Bookstores, museums, artists centers, and street musicians offer interactive learning possibilities.

Enjoying the food from a culture

Food is considered an art form in France. Each region has a specialty that has ties to history. What a great way to learn about a country!

I wanted my children to understand that different cultures may see topics differently because of their culture. I wanted to sponsor understanding and communication in my children.

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How to Spend a Sunday in Paris

Sundays in Paris happen at a slower pace than other days. If you head out around 8:30 the streets will be quiet. Head to Bo and Mie for breakfast. https://en.boetmie.com/ You can choose from the extensive choice of pastries in the case, a variety of drinks including fresh squeezed orange juice, and your choice of coffees and teas.

If you want to attend mass, find out the times for one of the many cathedrals. Head to La Bastille for a wonderful open-air market. Stroll past vendors and sample fresh fruit and cheese from vendors. Find the lady selling lambswool scarves in vibrant colors, and if you love journals like I do, stop to see the handcrafted leather journals. I bought one on our last trip and I love it. The feel of it is amazing. The market has a little bit of everything including clothing and jewelry. The market opens at ten. Here is the link for more information. https://www.tripadvisor.com/Attraction_Review-g187147-d3249136-Reviews-Bastille_Market-Paris_Ile_de_France.html

If you have worked up an appetite after the market stroll down a side street to Café des Anges for a brunch like no other. https://www.cafedesangesparis.com/en/ This is a very popular brunch spot, so make reservations. Brunch includes a burger, a vegetable salad, yogurt parfait, a cake square, scrambled eggs, orange juice, and a hot drink.

To work off your brunch, explore the area around you. Next to Le café des Anges, there is a cat café, and the side streets offer some great window shopping. Wander and you will see street musicians and have a chance to shop as stores open.

Go to Boulevard St. Michel and Rue des écoles and explore the many bookstores.

Finish your afternoon by sitting at the terrasse of a café with a coffee while you rest your feet and do some serious people-watching.