my 3 fave ways to use chia seeds

Posted on July 30, 2013 by dallaswoodburn

In the past year, thanks to some of my favorite bloggers {I’m looking at you, Julie and Lindsay!} I’ve been introduced to a nutritional powerhouse: chia seeds! In just one tablespoon of chia seeds, you get six grams of fiber, three grams of protein, and 2.9 grams of Omega-3 fatty acids.

Here are three of my favorite, no-fuss ways to use chia seeds in my daily life:

1. Smoothies. Just sprinkle some chia seeds on top of your fruit and ice and blend away! A smoothie combo I’ve been loving lately is strawberry + banana + mango.

2. Salads. I love adding a tablespoon of chia seeds on top of my favorite healthy chicken salad.

3. Baked goods. Stir a spoonful of chia seeds into your muffin or bread batter — or hey, why not even try some in brownies, cookies or cakes? I just made a batch of chocolate-chip banana muffins with some chia seeds added in!

When the weather cools down a little, I know I’ll be switching out my breakfast smoothies for a warm bowl of oatmeal — another great dish to sprinkle chia seeds on! I’ve yet to try overnight oats but I’ve heard chia seeds are a crucial ingredient in helping the oat mixture thicken overnight. This and this are both on my “to try” list of recipes!

Have you ever tried chia seeds? If so, what are your favorite ways to use them?

year of kindness challenge: week 30

Posted on July 29, 2013 by dallaswoodburn

Happy Monday everyone! Hope your morning is off to a great start. I did a little meditation this morning — love this guided meditation by Heather Waxman, check it out! — and ate a homemade banana muffin for breakfast alongside a warm cinnamony cup of tea. The tea is my new fave and I was introduced to it thanks to my July Foodie Pen Pal; reveal day coming on Wednesday!

In other news, I finally moved forward past the year 2008 and got my first smartphone over the weekend. I think I may have been one of the last holdouts — even my grandma has a smartphone! There was a part of me that liked not having access to my email and the Internet 24/7 right there on my phone, which was why I waited so long. I’m now excited to have the added convenience of Internet and apps on my phone, not to mention the ease of being able to take photos and post them easily on here … and, hey there, Instagram, nice to meet you! I’m expecting to be posting on Facebook, Twitter, and Pinterest more often now because it is so much easier for me with my shiny new smartphone. But I must admit, there’s a part of my techno-phobe brain that is still a little wary of having the Internet right.there.all.the.time. I’m curious: what tips do you have for balancing screen time? How do you keep yourself from compulsively checking your email every three minutes? Do you have any “technology rules” you try to follow to keep yourself grounded? Please share in the comments section below!

Last week’s kindness challenge was to do a favor for someone without being asked. I was surprised how much FUN I had doing favors for people! I ran a bunch of errands to pick up last-minute things for my brother before his big move and helped him move down to Los Angeles and get his apartment set up. My mom and I drove across the traffic-clogged city to get copies of his new apartment key made {only to later spot a hardware store a block away from his apartment! D’oh!} I also baked some gluten-free treats for my fam and helped my Gramps with some chores around his house.

Another great thing about this past weeks’ kindness challenge is that it made me so much more aware of the favors and sweetness others extend to me on a daily basis! A few examples from just this week: my mom washed my car and cleaned my bathroom as a super nice surprise. An acquaintance from college sent me a nice email about a recent blog post. I ran into a dear old high school friend at Trader Joe’s, and not only was it great to see her but she also invited me to go to a zumba class with her on Wednesday. Again and again, I am reminded that the world is full of kindness and compassion if you just take the time to open your eyes and appreciate what is around you!

The Week 30 Kindness Challenge is to go to a playground {or any place where children congregate} and scatter a handful of “lucky pennies” around for happy kids to find.

As always, blog about your experiences and include your links in the comments section below, or feel free to send me an email at dallaswoodburn <AT> gmail <DOT> com.

Have a wonderful week!
Dallas

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year of kindness archives:
– week 1 challenge: donate items to those in need
– week 2 challenge: leave quarters & note at laundry machine
– week 3 challenge: write & send a kind handwritten note
– week 4 challenge: give hot chocolate to someone outside in the cold
– week 5 challenge: do something kind for a neighbor
– week 6 challenge: deliver valentines to a nursing home
– week 7 challenge: donate to a food pantry
– week 8 challenge: donate toiletries to a shelter
– week 9 challenge: post a kind note in a public place
– week 10 challenge: do something kind for a child
– week 11 challenge: thank someone in a genuine & meaningful way
– week 12 challenge: deliver baked goods to a fire station
– week 13 challenge: give someone flowers
– week 14 challenge: donate books
– week 15 challenge: reach out and spend time with people
– week 16 challenge: smile at everyone you meet
– week 17 challenge: pick up litter/trash
– week 18 challenge: write a kind note to a mom figure in your life
– week 19 challenge: leave an extra-generous tip
– week 20 challenge: donate blood/join bone marrow registry
– week 21 challenge: visit a cemetery and pay respect
– week 22 challenge: practice a little patience
– week 23 challenge: call 3 loved ones on the phone
– week 24 challenge: do something kind for a senior citizen
– week 25 challenge: pay for someone’s public transportation
– week 26 challenge: volunteer at a food pantry or soup kitchen
– week 27 challenge: send a care package to someone in the military
– week 28 challenge: give at least one compliment every day
– week 29 challenge: do a favor for someone else

goals + meal-plan for the week of 7/28

Posted on July 28, 2013 by dallaswoodburn

Happy Sunday, friends! How is your weekend going so far? Fun and relaxing, I hope! Mine has been full of sunshine and battery-recharging after a busy week! We moved my wonderful brother down to Los Angeles on Thursday; he is starting business school at USC. I’m so proud of him, but I miss him so much already. The house is quiet without him — not that he’s a really noisy person, it just feels emptier when it’s just me and my parents at home. I’m definitely planning to visit him a couple times before I leave for the Bay Area in August!

Before he left, we went out for brunch at our favorite local spot, Allison’s Country Cafe, per our tradition. I love my little bro!

Another highlight of the week was going to a local hot air balloon festival with my parents. It was a beautiful warm evening with good food, music, wine, and great company. Here’s a photo my dad snapped of me and my mama in front of one of the balloons:

Fun times!

Moving on to goals, here’s how I did on mine from last week:
– finish YA manuscript first draft {this got delayed again … I’m SO close, yet I don’t want to rush through the final couple chapters I have left … hopefully this week!}
– ~~complete the #yearofkindness challenge~~
– ~~help Greg move into his new apartment~~
– volunteer at the Food Pantry {got de-railed this week because of helping to move Greg to Los Angeles}
– ~~read & respond to all submissions in my queue for Sycamore Review~~
– ~~get in touch with 3 friends and make plans to get together~~

And here are my goals for this upcoming week:
– finish YA manuscript first draft
– complete the #yearofkindness challenge
– transfer all my jotted-down writing notes to the computer
– volunteer at the Food Pantry
– finish craft project that I’m making for Greg {& post about it on here!}
– work-out/do yoga at least three times

Here are some meals I’m looking forward to making this week:
– blueberry buckle via The Pajama Chef
– zucchini bread oatmeal via Oh She Glows
– honey avocado mango salad via Chew Out Loud
– spinach artichoke lasagna via Two Peas & Their Pod
– bbq pulled pork in the crock pot

What are your goals and meal plans for the week? I’d love to hear in the comments below!

This post is linked up with Menu-Plan Monday!

mt. whitney wednesday: planning & prep

Posted on July 24, 2013 by dallaswoodburn

Hi everyone! This is the second post in my Mt. Whitney chronicles, which is comprised of journal entries from when I climbed Mt. Whitney, the tallest mountain in the contiguous United States, ten years ago. If you missed the first post in the series, you can read it here.

Saturday, May 10, 2003
I talked to my former kindergarten teacher, Stacey, the other day when she was driving me home from babysitting her two little kids. I told her I want to climb Mt. Whitney, and it turns out a mom of one of her kids in her current kindergarten class just climbed it last summer. Stacey wants to climb Mt. Whitney too, so we are trying to form a group to go together. So far about ten people have signed up, including my second-grade teacher Diane, my mom, and some of their friends. Our group is all female — yeah, Girl Power! — and I am the youngest one.

Sunday, May 11
I did some homework and learned that Mt. Whitney was “discovered” by a California State Geological Survey team in 1864. It was named for the team’s leader, Josiah Dwight Whitney. During that trip, survey team member Clarence King attempted to climb to the summit. Twice. Both times he failed.

What am I getting myself into??

More history: it was not until Clarence King’s third attempt on September 19, 1873 {nearly a decade after his first failed try} that he successfully reached the summit. Ironically, statistics show that today 1-in-3 climbers make it to the top of Mt. Whitney.

Wednesday, May 14
Tonight we had a Whitney Meeting at Stacey’s house. We decided to do the 22-mile-round-trip hike in one day instead of camping out on the trail overnight. I know it sounds crazy, but it actually seems like the better way to go because:

1. We’ll be able to pack much lighter; we won’t have to carry huge overnight backpacks with sleeping bags and tents.
2. It is much easier to get a permit for day hiking than for overnight hiking.
3. We’ll get to sleep in a real bed in a hotel after the hike and soak our tired legs in the hot tub! For me, that is much more tempting than sleeping on the cold, hard ground in the wilderness.

At the meeting, we filled out the permit forms. They only allow a certain number of people on the trail at a time, so we’ll hear back in a few weeks as to whether our permit was accepted or not. Our tentative date for the hike is Saturday, July 26 — which seems far away now, but I have a feeling it will be here before we know it!

Julianna, the mother from Stacey’s class who climbed Mt. Whitney last summer, came to our meeting to talk about her hiking experience. She said it took a lot of hard training and determination to get to the top, and there were times she just wanted to turn around and give up … but that the blisters and sweat and aching muscles are all worth it in the end.

Then she showed us her photos. They were amazing — like something out of a nature magazine or off a postcard. The photos from the peak of Mt. Whitney were my favorite: nothing but blue sky and clouds all around, like you’re standing in a castle up in the sky.

And Julianna said the photos don’t even do Whitney justice. She said it’s something you have to see in person to truly appreciate. I hope I have what it takes to find out for myself. Our first training hike is this Sunday. Mt. Whitney, here I come!

review of “half the sky”

Posted on July 23, 2013 by dallaswoodburn

My brother got this book for me for my birthday, and I am SO grateful that he introduced this book into my life. It seriously has rocked my entire worldview. I had no idea how many women are living in terrible, oppressive situations around the world. Reading this book makes me feel so grateful for things I’ve taken for granted: having enough food to eat and a warm bed to sleep in, feeling safe when I walk down the street, being able to get an education and pursue a career I’m passionate about… and on, and on, and on. After reading the remarkable true stories of survival and strength in Half the Sky: Turning Oppression into Opportunity for Women Worldwide, it is impossible to even feel a moment of self-pity. Instead, you will feel empowered to take advantage of all the blessings you have been given.

I also really enjoyed the writing style of the authors, husband-and-wife team Nicholas D. Kristof and Sheryl WuDunn: detailed journalism combined with personal stories that touched my heart. The book was surprisingly uplifting at the end, with a passionate call to action and a list of ways you can help. Here are the four main ways the authors list:

1. Go to www.globalgiving.org or www.kiva.org and open a microlending account to help women entrepreneurs in developing countries. {I’m planning to do this today!}

2. Sponsor a girl or woman through Plan International, Women for Women International, World Vision, or American Jewish World Service. The authors add: “Sponsorship is a great way to teach your children that not all children have iPods.”

3. Sign up for email updates on www.womensenews.org and/or www.worldpulse.com.

4. Join the CARE Action Network at www.can.care.org which will assist you in learning more about these issues and becoming a citizen advocate for women’s rights issues around the world.

The authors also have a website for the book, called the Half the Sky Movement, where you can learn more and also watch a trailer for the film version of the book.

I’ll leave you with this powerful informational poster I found on the Half the Sky website:

What books have you read that changed your life?

year of kindness challenge: week 29

Posted on July 23, 2013 by dallaswoodburn

Hi, friends! Hope your week is off to a great start! I’m feeling a bit sluggish after my busy writing-camp-filled weekend, but am slowly getting up to speed. I cleaned out some old papers in my room — always feels good to purge old clutter! — and went out to lunch with Greg and my Gramps. I’m trying to soak up as much time with my brother before he moves down to L.A. on Thursday to start business school. I’m so proud of him, but I’m going to miss him like crazy.

Here’s a quote I came across in one of my mom’s old issues of O Magazine that I’m taking by the library to donate this week. I really liked the sentiment of this quote, and I thought you might, too:

“I recognize that what brings me the greatest confidence is a willingness to be vulnerable. It’s knowing for sure that anything I’ve been through or felt, someone else has, too, and probably more so. It’s knowing that all our mistakes have meaning. And that being open to learning from those mistakes makes the difference between succeeding and getting stuck.” – Oprah

Now, on to the kindness! Last week’s kindness challenge was to compliment a stranger or acquaintance at least once every day, and/or give out ten compliments by the end of the week. I found that the more compliments I gave to others, the more cheerful and confident I felt myself. The world seemed like a friendlier place. It’s such a great feeling to make someone smile, especially for as simple a thing as saying a few kind words.

The Week 29 Kindness Challenge is to do a favor for someone without being asked. This might mean going out of your way to do a chore for someone else, calling a sick friend or family member to ask if you can pick up anything for them at the store, offering to babysit for someone who needs it, or maybe driving an elderly neighbor to an errand or doctor’s appointment.

As always, blog about your experiences and include your links in the comments section below, or feel free to send me an email at dallaswoodburn <AT> gmail <DOT> com.

Have a wonderful week!
Dallas

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goals for the week of 7/21

Posted on July 21, 2013 by dallaswoodburn

This past week was go-go-go! I didn’t cross off every goal on my list, but I made progress on all of them. And the week was busy with fun social events: my brother and I took my Gramps to see a museum exhibit about Lincoln & the Civil War; I went with my family to a fundraiser and movie screening of the amazing Academy-Award-winning short film Inocente; and last night we all went to the local Art Walk downtown.

I also taught another session of my summer writing camp during the weekend. Such a great group of young writers!

Here’s how I did on my goals last week:
– finish YA manuscript first draft {!!!}
– ~~complete the #yearofkindness challenge~~
– ~~volunteer at the Food Pantry~~
– read & respond to all submissions in my queue for Sycamore Review
– ~~take donations to Goodwill~~
– ~~have a “sibling date”: go out to brunch with Greg~~

Here are my goals for this upcoming week:
– finish YA manuscript first draft {!!!}
– complete the #yearofkindness challenge
– help Greg move into his new apartment
– volunteer at the Food Pantry
– read & respond to all submissions in my queue for Sycamore Review
– get in touch with 3 friends and make plans to get together

And here are some recipes I’m hoping to make this week:
– kale pesto pasta via The Pajama Chef
– creamy quinoa salad via A Happy Lass
– coconut ginger curry brown rice bowl via Peanut Butter Fingers
– chocolate spice zucchini muffins
– baked mango with brown sugar & cinnamon

What are your goals & menu plans for this week?

This post is linked up with Menu-Plan Monday.

thoughts on the work-life balance

Posted on July 19, 2013 by dallaswoodburn

I’ve been browsing through my stack of old magazines before I donate them to the local library, and I found an article in the May 2011 issue of The Writer about how to establish a work-life balance in the profession of freelance writing. The article featured interviews with four freelance writers, and many of their thoughts struck me as so wise and true — and applicable to all of us, not just writers! Below I’ve compiled some of my favorite quotes from the article; you can read the entire thing at The Writer archives here.

“Start small. People think of balance as an all-or-nothing proposition. Remember: You are not going to start an exercise routine in a day. Instead, start with a 15-minute walk. Anyone can take 15 minutes away from their desks. If you are into drawing, spend 15 minutes of your day sketching. Or play with your dog or cat. Experiment with small things.” – Alison Stein Wellner

I’ve focused myself on having a life outside of work. I put in a solid five hours of writing a day, unless I have a huge deadline. If I want to take a vacation, I rearrange my schedule and get my assignments done before I go. I find that the more I get out [of my house], the more work I have. I think it is because I am more focused.” – Sue Marquette Poremba

“The term ‘balance’ is precarious; I like to say simplify. I am better at simplifying now. I know what I can take on and try to schedule work accordingly. … I try to leave a good portion of my evenings free. I’ll try not to work until late at night. I’ve done this by writing down what I need to do the day before, and that really helps.” – Stephanie Dickison

“I think it helps to know how you define success for yourself. Sometimes I do what is called the ‘nursing home test’ with myself. As in: When I am old and gray and living in a nursing home, will I wish that I had taken on an extra copywriting project or made time for a long-weekend camping trip with my friends?” – Michelle Taute

I personally had never heard of the “nursing home test” but I think it is a great way of approaching work-life decisions, especially when I am feeling myself falling back into my work-a-holic tendencies.

Do you struggle with work-life balance? What are some tips or strategies that work for you?

mt. whitney wednesdays

Posted on July 17, 2013 by dallaswoodburn

Ten years ago, when I was sixteen, I climbed Mt. Whitney in one day with my mom. It is one of the most amazing things I’ve ever done. It was euphoric and exhausting; I truly pushed my body to the limit and accomplished something that had at one time seemed out of my reach.

When I realized that this July is the 10-year anniversary of our climb, I wanted to do something here on the blog to celebrate. I came across a journal I kept leading up to and during the climb, which gave me the idea to share those journal entries with you.

Whether you’re planning to climb Mt. Whitney, hike a different mountain, run a marathon, complete a triathalon, or whatever your adventurous dreams may be — I hope these journal entries will be fun and inspiring to read! I’ll be doing a new post every Wednesday and all the posts will be archived here.

“Because it’s there.” – Sir Edmund Hillary’s reply, when asked why he climbed Mt. Everest, the tallest mountain on Earth

“Because Hillary inspired me,” is my reply whenever I am asked why I climbed California’s Mt. Whitney. While Whitney is 14,541 feet lower than Everest, it is still the tallest mountain in the contiguous United States at 14,494 feet.

Exactly how did Hillary inspire me? By coincidence, he became the first person to reach the peak of the world’s tallest mountain on May 29, 1953 — and I was born on the 29th of May, 34 years later. This serendipitous piece of information got me interested in doing something memorable on the 50th anniversary of his historic achievement in 2003.

So it was that I decided to climb Mt. Whitney, the “Culminating Peak of the Sierras.” To me — a girl who was born three months prematurely, weighing just two pounds, six ounces, and who doctors feared wouldn’t survive — the goal of standing {if not on top of the world} at least on top of the lower 48 states, was truly an Everest-like challenge.

What follows is the journal of my experiences. {Stay tuned for more next Wednesday!}

year of kindness challenge: week 28

Posted on July 16, 2013 by dallaswoodburn

Hi, friends! How is your week going so far?

It’s been quite a busy past few days over here … this past weekend I taught my sixth annual summer writing camp for 15 energetic, creative and exuberant young writers. Teaching writing camp always renews my respect and admiration for full-time teachers — I love it, but whew! I am exhausted on Sunday evening! I’m doing some individual tutoring this week, and then I’ll have two more days of teaching writing camp this upcoming weekend. The kids are so much fun. I feel lucky to have such a great group. Their passion and enthusiasm is contagious!

Making silly faces.

Hard at work!

This week I came across this link thanks to Lindsay @ The Lean Green Bean: “15 TED talks that will change your life.” There are some real gems here! http://mashable.com/2013/07/08/ted-talks-change-your-life/

Now, on to the kindness! The Week 28 Kindness Challenge is to compliment a stranger or acquaintance at least once every day, and/or give out ten compliments by the end of the week. It is amazing how something as simple as a kind word or compliment can brighten someone’s entire day. The main thing is to be sincere. Brainstorm a list of the people you know who are doing good things — and then tell them what you admire about them! Compliment a coworker on their presentation. Tell the manager at your favorite restaurant how much you love their food. Maybe the barista ringing up your coffee order is wearing a strikingly pretty necklace — compliment her on it! I’ve read statistics that we humans are much more hard-wired to remember insults people say about us than compliments. I think that means we need to compliment each other more than ever!

As always, blog about your experiences and include your links in the comments section below, or feel free to send me an email at dallaswoodburn <AT> gmail <DOT> com.

Have a wonderful week!
Dallas

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