Go Chasing Waterfalls

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I love being outdoors. There is something about feeling the sunlight on my skin and breathing in the fresh air that just nourishes my soul. What I love the most about being immersed in nature is that it recharges my spirit. Being around all this truly amazing scenery here on this Earth gives me perspective and reminds me that I have a purpose here. And it doesn’t matter where you live, there is beauty everywhere if you know where to look.

From as long as I can remember, I have loved chasing waterfalls. I once read that waterfalls symbolize the process of letting go, cleansing the soul and the continuous flow of life energy. To me, they are magical. When I was a kid, there was this small waterfall close to a house I visited often with my mother. And I would look forward to those trips because there was this small waterfall and swimming hole, surrounded by all these trees. And of course, to my young eyes, I felt like I was in a fairy tale. I felt like there were fairies and pixies everywhere. 

One of my favorite places in our country for chasing waterfalls is the Columbia River Gorge in Oregon. Located just east of Portland, this place reminds of me Rivendell from Lord of the Rings. And the cool part about this area, is that there are so many roadside or short walk waterfalls along the way. There are also more strenuous hikes all along the area, too. But I love the idea that anyone with any kind of skill level can enjoy these waterfalls up-close.

Let’s take a look at two easy hikes along the Columbia River Gorge.

Shepperd’s Dell

This is just one section of the waterfall along the path.
See what I mean about feeling like you are in Rivendell? So much moss and greenery and water.
This is the end of the trail. It’s so beautiful and we had the area to ourselves the whole time!

Wahkeena Falls

There is a viewing area that you can drive up to see the falls. You can see it above.

If you are feeling up to it, there is a short trail to the falls that is so worth it. It’s only .2 miles, but there is some elevation gain. If you go the opposite way for .5 miles, you will get to Multnomah Falls. I love Multnomah, but it is very crowded. But here it is, it’s beautiful!

Multnomah Falls – only .5 mile hike from trail

Notice all those people on the bridge! It’s just too crowded for me. If you go here, try to go off season.

But here’s the trail for Wahkeena. It’s serene and not many people were on it when we went. We maybe passed one family.

Are you ready for it?!

It was a short hike and totally worth it! There weren’t many people here and the mist on my skin was refreshing.

If you come out this way, note that sometimes there are fires in the gorge area and that some of the trails can become unsafe. Be sure to do your research and pay attention to the signs they post.

Where is your favorite waterfall?

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Watch The Nick Cage Freak Out

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Years ago, my husband found this freak out video montage of Nick Cage on YouTube. The video has some of his most memorable freak out moments mashed together. The first time I saw it, I couldn’t stop laughing. He is an incredible actor and plays crazy so well.

I used to joke that if I was having a bad day, there was always someone else (Nick Cage) who was having it worse. One day when I was having a challenging day, I decided to watch it and it lifted my spirits immediately. It’s hard to tell in the posts I write or videos I narrate that I am a total goofball. I love laughing (and pranking people, as long as they are okay with it, of course) and I always try to find the humor in everything. You have to be able to have a sense of humor in life, right?

But this video just cracks me up and has kind of become a grounding exercise I do when I am really stressed out. Here I share it with you and hope that you find it amusing or helpful when you’re having a bad day.

Credit: YouTube/MonkeyGrip100
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Enjoy a Taste From Home

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Whenever I fly back to New York, there is always one stop we absolutely must make before flying home. And that place is…Levain Bakery. Created in 1995, by Pam Weekes and Connie McDonald, these cookies are the best I have ever had. The first time I tried one of their chocolate walnut cookies, I seriously wondered what kind of sorcery I was experiencing! They are massive cookies, as in they weigh 6 ounces. They are 4 inches in diameter. Firm on the outside and incredibly dense and gooey on the inside. They have four original flavors, and they are all delish: Chocolate Chip Walnut, Dark Chocolate Chocolate Chip, Dark Chocolate Peanut Butter Chip and Oatmeal Raisin.

When we lived back home, my husband and I would often stop at Levain and get their cookies, breads and other pastries. I will warn you, though – this place is dangerous! If you are counting carbs, while you walk by one of the stores, just keep walking!

Levain Bakery – Upper West Side

We haven’t traveled back home because of COVID-19, so we had been missing our annual trip there, and of course Levain. Now they do sell their cookies online. They bake them for you the same day they ship them out and they arrive quickly. And you can easily freeze what you don’t eat from your order and they will hold up just fine. If you want to check them out, you can find them here.

But recently I made an incredible discovery. While perusing our local market here, in the frozen section I found a familiar blue box of frozen Levain cookies! Can I just say that made my day? I know they are only cookies, but for me they have become somewhat nostalgic and just tradition for us! And after all the covid worries and restrictions, these were a perfect “comfort” treat being miles away from home. They come in all four original flavors, but the BEST part of it all, is they are smaller cookies! They are all 2 ounces versus the traditional 6-ounce size, so if you are trying to watch what you eat, they are the perfect indulgence!

Today I am indulging my favorite flavor, dark chocolate peanut butter chip. To enjoy these cookies, you can leave them out for an hour or so and let them thaw, or you can heat them in the oven for 5 to 7 minutes.

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Pepperoni Bread

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Can self-care really come in the form of pepperoni bread? Hahaha! Okay, maybe once in a blue moon it can! Pepperoni bread brings me back to my childhood and I just have these warm fuzzy feelings about it. I remember it so well because we didn’t often have it, but when we did, it was like heaven. I remember eating slices of it while watching 80’s movies.

In this recipe, I am using a half of pound of American cheese. I know, it sounds really weird, and very unlike what you would expect in a pepperoni bread. But trust me. The flavor and melt factor of this cheese really makes this bread!

Ingredients:

  • 1 ball of pizza dough, made at home or from the store
  • 1/2lb of white American cheese
  • 1 – 1 ½ cups of shredded mozzarella cheese, depending on how cheesy you like it
  • 8 ounces of pepperoni slices
  • Grated parmesan cheese, to taste
  • ½ teaspoon (or more if you prefer) of pizza seasoning
  • 1 tablespoon of softened butter
  • Dipping sauce (optional)

Instructions:

1.) Preheat oven to 400 degrees. Line a large baking sheet with parchment paper and set aside.

2.) Roll out pizza dough to about 14 inches. Place slices of American cheese onto dough in a single layer.

3.) Cover the slices of American with pepperoni, shredded mozzarella cheese and grate on parmigiana cheese. Sprinkle pizza seasoning on top, covering the entire area.

4.) Roll dough tightly, and pinch at the seam.

5.) Place roll seam side down onto parchment paper. Smear softened butter onto top of roll. Gently dust with additional pizza seasoning and grated parmesan cheese.

6.) Using a paring knife, gently slice a few sections of the top of the roll to allow steam to escape. 

7.) Bake in oven for 25 to 30 minutes or until it is golden brown and delicious! Let cool for 5 minutes and cut into serving sizes pieces. Serve with dipping sauce of your choice.

All I can say is try this bread! It is so delicious, and it hits the spot. If you have any leftovers (and that’s a big if) it does hold up well in the fridge and heats up nicely.

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Watch a Sunset

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During the first couple of months of lockdown, just seeing a nice sunset was nourishing to my soul. I was amazed at how much it lifted my spirit at the time. I find that it is these little things that we take for granted. These are the things that remind me just how amazing our world is and how there is so much more that I want to experience here.

When was the last time you caught a beautiful sunset?

Whenever I travel to new places, I like to watch the sunset there at least once. For me it’s a time to appreciate nature and reflect on whatever is going on in my head at the time.

Here are some of my favorite sunsets from that I have seen. Some were taken with my phone, so the quality might not be that great.

Stowe, Vermont
North Texas
Arches National Park – near Balanced Rock
Carmel, California
Carmel, California
Mammoth Lakes, California
Mammoth Lakes, California
Pebble Beach, California – along 17 Mile Drive
Lake Tahoe, California
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Make Hot Apple Cider

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I’m back with another self-care beverage! Yes, ever since learning how to spruce up ordinary beverages at home, I’ve been trying lots of things. And every now and again, you can indulge in a little treat!

Every now and again in the Fall, when I went to Starbucks, I would get a Caramel Apple Cider. Then I discovered that Green Mountain Coffee made k-cups for Hot Apple Cider. Unfortunately, they have discontinued the line, but it was hands down the best hot apple cider I have ever had at home. I bought a few boxes shortly before they were discontinued. You can get them on Amazon now, but I don’t even want to link it for you guys because the price is ridiculous! Seriously. Last time I checked they were $85 (I kid you not!) for 24 cups. That’s right…24 cups!

Mott’s has a k-cup version of Hot Apple Cider that I have tried and it’s pretty good. If you want to check it out, you can find them here. You get 24 cups for $14 – a much better deal!

I like to make hot apple cider with a k-cup and add a little steam milk to make it creamier. Then I will add whipped cream and drizzle a little Ghirardelli’s caramel sauce on top. (Ghirardelli’s sauces are becoming the devil, aren’t they? They are too good!)

And here it is! Do you love hot apple cider? How do you make yours?

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My Bedtime Routine for Great Sleep

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Think of a good night’s sleep as the foundation for having a good, productive day. It’s easy to get bogged down with things and skimp on sleep. I have certainly done it throughout the years, thinking that I can just get by on 4 or 5 hours a night. But boy does it catch up to you fast, especially after you get out of your 20’s!

Part of my self-care routine in the evening is just trying to do as much as I can to optimize my sleep quality and time. I don’t get it right every night, but I try to because it makes a huge difference over time. I’ve noticed when I prioritize my bedtime routine, I get much better sleep. I’m not just functional the next day or less cognitively impaired, but I’m focused, productive, energized and overall, in a better mood. If the effects of good sleep came in a pill form, we’d all want to take it!

Rule Out Sleep Disorders

If you wake up every morning after having slept for 7 to 8 hours, you still feel exhausted, you make have sleep apnea or some other kind of sleep disorder. If that sounds like you, go to a sleep doctor and do a sleep study. It’s totally worth it. Correcting any kind of issue that impairs your ability to get quality sleep is important. Plus, when you don’t get quality sleep consistently, it can take a toll on your cardiovascular health.

Tamoxifen Side Effects and Sleep

I am on tamoxifen as part of my breast cancer treatment, and one of the side effects is insomnia. It took about a year of me being on it before the insomnia kicked in, and when it did, it was terrible. I had never experienced anything like it. But overtime, I found the right routine for me and it makes all the difference. I no longer have insomnia and I actually look forward to my bedtime routine every night.

Be Proactive During the Day for Better Sleep

Limit your caffeine intake well before bedtime. I try to cut off any caffeine consumption, even small amounts found in tea by 2pm every day.

Daily exercise helps me fall asleep faster at night. The more physical activity I have on any given day, the better quality of sleep I get. Some people have no issues with exercising in the evening and falling asleep. But for some of us, myself included, I will feel wide awake and have trouble falling asleep. So, see how your body responds, and adjust accordingly.

I avoid napping during the day. I don’t know if it is the tamoxifen or what, but if I take even a 15-minute nap during the day, I have a hard time falling asleep at night. So if I start to feel sleepy, I will get up and get moving.

I also try to eat my last meal for the day by 7pm. Having a heavy meal or even late-night snacking can decrease the natural release of sleep hormones in your body. I also try to limit water or other beverages right before I go to sleep. I do have water with a supplement before bed, which I will get to in a minute. But I won’t drink too many fluids right before bed.  

Optimize your Environment for Sleep

I like setting my thermostat to a cool 68 degrees before heading off to bed. I will also make sure our bedroom is as dark as it can be, with plenty of blankets on the bed.

A couple of years ago, we purchased an adjustable bed, and we sleep in a zero-gravity position. I had been debating getting a new mattress, which wasn’t that old but it felt to firm to me. I was hesitant because we had spent a lot of money on the mattress we had. So, we decided to try an adjustable platform and we’re still using the mattress we have. It has made a huge difference for both my husband and I and I can’t imagine ever going back.

About an hour before bedtime, I reduce the amount of blue light exposure I have. So that means my phone and laptop are already put away and charging, and the television is off. I like to read before bed or write down ideas I have, or what I hope to accomplish the next day. The reason for all this is that blue light tricks your body into believing that it is daytime. So, it suppresses the natural release of melatonin which allows you to get deep sleep.

Speaking of blue light, even when I am watching television or on my computer at night, I will wear gaming glasses because they block out the blue light and my eyes feel less strain. There are apps you can download onto your computer or phone to block the blue light, but I just wear the glasses.

Supplements

Before I get into the supplements that I take, I have to give my disclaimer. If you are thinking of taking any of the supplements I mention, be sure to check with your doctor first. They might not be a good choice for you if you are on other medications or have a specific medical condition. Before starting my routine, I did check with my doctor first because I didn’t want to do anything that might interfere with tamoxifen.

About 45 minutes before bed, I take melatonin and magnesium.  Our bodies naturally produce melatonin, and I find that adding a small dose of this to my routine is incredibly beneficial. It also helps with jetlag and getting your body’s circadian rhythm back to normal.

I take 5mg of melatonin every night, but they are available in a range of doses. Experts say to start with the smallest amount and work your way up to see what works for you. Everyone is different, so start with 1-2mg each night and increase it slowly. The maximum dose for adults is 5 to 10mg. Melatonin does interfere with other medications, so again, check with your doctor before trying it.

I also take magnesium 45 minutes before getting into bed with 8 ounces of room temperature water. I like Garden of Life Whole Food Magnesium because the ingredients are high quality and there are a lot of servings in the canister.

If you have concerns about taking any of these, Traditional Medicinals makes an Organic Chamomile with Lavender tea that helps you get relaxed before bed. It’s a regular tea that you can buy on Amazon or in your grocery store. Before I tried the melatonin and magnesium, I would have chamomile and lavender tea before bed. Sometimes it worked for me, and sometimes it didn’t – but I am sure that was because of the crazy insomnia caused by the tamoxifen. My husband would have it before bed, too, and he said that it helped him fall asleep fast and he got a good night’s sleep having had it. If I have the tea, I won’t take the magnesium or melatonin because I feel like it’s way too much to have together.   

What is your bedtime routine for good sleep? What do you find that helps you the most?

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Brew Herbal Teas

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Some days you just need a nice, warm cup of tea, a blanket and a good book. I’ve always loved trying new teas. Whether it’s a nice cup of Earl Grey that reminds me of my younger days, or brewing up some loose-leaf tea, I always feel a sense of calmness when I drink it.

About a year ago, I discovered Traditional Medicinals. The brand was recommended to me because they have high sourcing standards and select medicinal grade herbs for their teas. They have many selections, but my favorites are their organic chamomile with lavender and organic hibiscus.

Chamomile with Lavender is my go-to tea in the evening. For years I tried to love chamomile tea, but I never really did. But this blend with lavender tastes amazing and smells magnificent. There is no caffeine in it, and it is incredibly soothing. I’m not sure if it’s psychosomatic or not, but I find that it does make me a little sleepy and I generally sleep very well when I have a cup right before bedtime.

During the day, my favorite tea is Hibiscus. Touted as supporting the cardiovascular system, I initially began drinking it for medicinal purposes. I thought it might help lower my slightly elevated blood pressure naturally, but honestly, I would probably have to drink tons of it for it to have a serious impact. But the taste is just divine, and I feel more relaxed when having it – which has to help in some way, right? I will drink it hot or cold. It is refreshing and it’s become something I just look forward to in the afternoon.

One thing that I can say about these teas is that for years I added some kind of sweetener or milk to any cup of tea, but with these, I just drink it as is.

Another brand I love is Mighty Leaf Tea. If you love loose-leaf tea with the convenience of it being in a tea pouch, Mighty Leaf is a nice treat. They have many different varieties and are high quality. Their Organic Spring Jasmine Green Tea is refreshing.

Photo Credit: Mighty Leaf

Whatever kind of tea that you like, when you are purchasing it, it’s important to buy organic. The reason is that tea farming can be a dirty business. On non-organic tea farms, pesticides are used that are actually banned in the United States.

If you are interested in trying any of these, I have linked them below. What kinds of teas do you enjoy?

Traditional Medicinals Organic Chamomile with Lavender Tea

Traditional Medicinals Organic Hibiscus Tea

Mighty Leaf Loose Leaf Tea in Pouches

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