Healthy Habits

Healthy Habits

Looking to create more peace and mindfulness in your adventures? Nailah’s got some great tips for building your wellness community and Matt shares his favorite steps for planning family adventures outdoors. Chef Maria's cooking up a Veggie Thai Curry with layers of flavors that are great for summer camping trips


Setting Intentional Goals
By Nailah Blades

September always feels like the perfect time to check in on your goals for the year. You’ve (hopefully) found space for rest and relaxation during the summer months and the fall marks a good time to take a look at where you’ve been so far in the year and start setting goals to keep moving forward through December.

Now, ​I love setting goals as much as anyone else, but I've noticed that a lot of the time the way we set goals brings more angst than ease. That’s why I like to focus on intentional goal setting, which shifts the focus from the outcome of the goal to relishing the actual process of reaching the goal.

Instead of charging ​towards a goal and feeling drained when you arrive or even discouraged when you miss the target, you can delight in the process of getting there.

Align your goals with what makes you feel whole and good instead of creating goals based on what you "should" be doing.

And lastly, focus on the parts of the goal that are within your control instead of fretting about things you can do nothing about.

How to set intentional goals:
The first step to setting more intentional goals is to start with how you want to FEEL. Maybe you want to feel more creative or adventurous or at peace.

Then think of 3 things that get you to that feeling. These are your GOALS and are now connected to your deeper WHY.

From there, you can think about what needs to happen to accomplish those goals and break them into smaller steps that'll keep moving you forward.

How do you go about setting goals for yourself, and how can you be more intentional about the process?

Routines & Journaling

Journaling. The word can evoke a feeling of peace, calm, thoughts of beautiful penmanship, poetic reflections, and the musings of a philosopher.

Thomas Jefferson. Marie Curie. Anne Frank. Lewis and Clark. Marco Polo. Leonardo Davinci. Thomas Edison. Winston Churchill. Frida Kahlo. Che Guavara. Henry David Thoreau. The list of individuals that kept journals goes on and on and it is astounding to have a glimpse into the genius, creativity, and daily lives of such iconic and influential people.

But, my journaling looks nothing like theirs. At all. It’s a dumpster fire of unreadable chicken scratch, ranting, emotional outburst and thoughts that don’t connect or tie together. These writings are not a memoir nor are they a reflective exercise to share my perspective with others or the world. They are brain dump written without restraint, uncensored, and brutal in their delivery.

And…those same journals can be an opening, a place of renewal, offering clarity, a chance to reflect and create opportunity as well as a new way of living – open to adventure.

I work with two journals. One that holds reflections and future possibilities – the depth journal. And one that is my ‘everyday carry’ – that holds the to-do lists, random thoughts, and details I don’t want to forget (or rely on my memory to hold,which it usually doesn’t!).

They both have their place.

The slow mornings around the campfire, down jacket on, coffee, and the world slowly waking – those mornings are perfect for the depth journal. Creating space to reflect, write without judgment, and consider what’s next, what I want to accomplish in relationships, as a father, and in my work. It’s the slow, deliberate pause, the intentional moment to stop and examine. These moments start as a few minutes and can creep slowly and easily into a half-hour and longer.

The everyday carry notebook, the one that’s in my pocket or the lid of my pack, is the living extension of my brain that allows me to dump thoughts or reminders so that I can be present in the moment. It’s the external hard drive so that I don’t have to hold it all. It’s a gift, really, to then be present in the experience and with those around me.

I encourage you to release all expectations as to how a journal should be. It’s yours to create, yours to use, and yours to define. There are no hard and fast rules. Use it daily, once a week, only while camping or on a hike. No rules, No right way. No wrong way. Just blank pages to be filled with whatever your mind creates.

Consider these opportunities for journaling:
Over coffee in the quiet morning before the world wakes up and the demands of the day begin.
Mid-morning after the initial out the door push is complete and you contemplate the next part of the day.
Once a week – Sunday evening as the week wraps and a new week begins.
With another person – take some time together to sit, write, share your perspective, and connect with another.

Some possibilities for getting off the blank page:
Take a series of full breaths: what do you feel physically and emotionally? Start from this place and simply describe your experience as you settle in.
Brain dump: dump all of the thoughts, the to-do’s, the pieces not complete. Use the opportunity to literally let go of all of the information you are holding.
One please, one thank you, and one wow. Write one thing you would like to see happen, one thing you are grateful for, and one “wow” you experience in the world.

These are your blank pages and yours to create as you wish, let them be a place for clearing the noise from your mind, creating space for new possibilities, and planning your next adventures. See you out there!

Appetite For Adventure
This month, Chef Maria collaborated with rock climber and nutritionalist Katie Lambert to bring you these tasty Broccoli Cheddar Bites! Prep them on your rest days and use them as a snack for your climbing days. Of course , they’re great for munching on your rest day too.

Broccoli Cheddar Bites
Add finely chopped green onion, onion powder, or dried parsley to kick the flavor up a notch or serve with ranch dip or marinara sauce if sharing with a group!

*For 6 Servings

6 cups Broccoli (cut into florets)
3 Eggs
3 Garlic Cloves, minced)
3 ozs Cheddar Cheese (shredded)
3/4 Cup Ground Flax Seed
3/4 TSP Sea Salt

Bring a pot of water to a boil. Place the broccoli in a steamer basket over the boiling water and cover for about 5 to 7 minutes or until fork-tender. Allow the broccoli to cool slightly. If you don't have a steamer basket, no worries - just add less water so the broccoli is only about half submerged.

Preheat the oven to 375ºF (190ºC) and line a baking sheet with parchment paper. You don’t have to use parchment paper, you can just grease the pan.

Finely chop the steamed broccoli and add to a large mixing bowl with the egg, garlic, cheese, flax seed, and salt. Stir to combine.

Using damp hands, roll the broccoli mixture into 1-inch balls and place on the prepared baking sheet.

Bake for about 15 minutes or until the balls are golden brown on the bottom and just spongy to the touch. Enjoy!