It all starts with what's on your fork!

 

"It all starts with what's on your fork!"

This is how Karen Malkin, National Board-certified Health & Wellness Coach and founder of Karen Malkin Health Counseling, opened our first KX3 AM Coffee Chat this morning. We were ready to take in every bit of healthy inspiration we could in our 45 minutes with Karen, and boy did she deliver a plethora of goodness and insightful guidance in response to everyone's questions. Also a Certified Eating Psychology Coach and Teacher, and a Certified Brain Health Coach (among her many other credentials), Karen emphasized the importance of establishing a healthy relationship with food, and then elaborated on the importance of phytonutrients, seasonal produce, and so much more.

I've wrapped up some of the key takeaways below, and included a few links to resources recommended by Karen. I encourage you to watch the video if you can—there are tasty little nuggets (pun intended)...

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(At least) four benefits of structured training for cyclists at any level

Depending on what your current relationship is with your bike, or with the sport of cycling, you may follow some kind of structured training plan, or... you may think it's for the birds. Well, maybe not for the birds, but maybe only for those who race their bikes, for example.

As a 51, soon to be 52-year-old woman who works full-time (and then some), and has a husband and two teenage stepsons to spend time with and take care of, time is of the essence when it comes to taking care of myself. The benefits I've realized through using a structured plan over the years have been invaluable, because each supports a different aspect of my day-to-day life, and I've turned to this type of structure for different reasons at different times. 

Here's why it's my jam:

  1. I Don't Have to Think About What To Do: That's right! Just think about all the things you have to put some sense of order to each day. With a purposeful, efficient training plan, I look at my schedule...
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Homemade electrolytes to up your daily hydration game

Several years ago I was introduced to the "morning margarita," and I haven't looked back! It's easy peasy, and may soon become your best friend to jumpstart your hydration.

32 oz cold water + juice of 1/2 lime + 1/4 tsp pink Himalayan sea salt*

I usually make it a point to drink mine on the way to work, or before I dive into my coffee for the day. Using a 32 oz Nalgene bottle or similar makes it quick and easy to fill, squeeze, measure, shake and go! I've found that it promotes further hydration throughout the day, I know it's providing me with key electrolytes like calcium, magnesium, potassium, and sodium, along with vitamins A, B, C and D. Oh, and antioxidants.

And did I mention it's refreshingly tasty? So tasty in fact, that I sometimes put it in my water bottles for shorter rides when I don't want the sugar, and the electrolytes serve their purpose in helping keep me hydrated. It's a win-win! 

Note: the first few times you drink this, you may taste the salt a...

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Friendship and the significance of connection

There are those friends you can count on one hand in your lifetime, who you can talk to about anything, laugh with, cry with, dream, hope, and brainstorm with, commiserate with, turn to and trust with every ounce of your being. Those who, in a heartbeat, you would jump in your car, load up the podcasts, and drive 330 miles nonstop to spend a weekend with.

And there is the one friend you’ve known since your late teens, since the days of college apartment living in Boulder, eating cookie dough out of a plastic tub, scraping by with baked potatoes for dinner or sneaking through the soup-and-salad joint to score a 2-for-1, wearing socks (they may have been red) with Duegi sandals to the bar on The Hill because we thrived on laughing at ourselves and each other, late-night slalom-style Rollerblading down the winding levels of the campus parking garage, seeing how many grapes we could fit in our mouth for those selfies taken with a 35mm film camera, loading up our books in...

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