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Free Events to Make You Happy!

3/27/2023

During the beginning of Covid when we were all sheltering in place, I was seeking out free and safe events for out family to go to. I signed up for SF Standard, SF FunCheap, and SF Bucket List newsletters. The weekly free events shared and interesting facts about walking around outside observing my city with a different point of view were so illuminating and fun! I also downloaded their Instagram pages for up to the minute discoveries. I also downloaded an app called All Trails. They have a free version too. When all we could do safely was hike, run walk, or bike outside with friends, six feet apart and masked up, these events and outdoor activities saved my mental health.

Now that we are able to be together with friends an family safely again, for the most part, I am still perusing the free events weekly. To be in a creative city with all ages represented in the activities offered for free, I am thrilled every time I go to one. I encourage each and every one of you to seek out free artistic and cultural events thar bring communities together. I think they will bring you joy to see folks coming together again. It is also joyful to witness the leaders of different organizations, both for-profit and non-profit, giving back to the communities regularly.

Blessings,
KJ Landis

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The Creative Spirit (We All Have It)

3/20/2023

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The Bible says in Ecclesiastes 1:9, "There is nothing new under the sun." So how are we to be creative? Where do we get the spark of our creative moments? Our imaginations running wild in our dreams are rich and plentiful. Do you remember your dreams? I do. Sometimes I write them down. Sometimes I get so excited in the morning to share them with my husband, or anyone who is awake! I dream in full stories, in color, and can continue dream storylines or have repetitive dreams throughout the years.

In order to be creative, author Austin Kleon writes, "What a good artist understands is that nothing comes from nowhere. All creative work builds on what came before." All of your genetics come from your parents and theirs before them help to design you! You are a creation. You are a work of art yourself! So, of course you have a creative spirit. We tap into the creativity within after being sparked and passionate about something we engage in for the first time. If it resonates with us at a deeper level, we engage in it more often, read up on it, google it, seek out others who like what we like, etc. We are in the zone!

Digging deeper and researching is part of the creative spirit. We may look to the professionals in any area we are interested in. Schooling ourselves breeds new ideas for our creativity that can be parallel or a spin off. Curiosity is a gift. Everyone has that gift. Now, go make something!

Blessings,
KJ Landis
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

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Chasing a Positive Mindset

3/13/2023

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Last night I watched a documentary movie titled Unsinkable: The Secret to Bouncing Back. It was filmed by a woman who suffered great losses in her life, those of a personal and financial nature. She then shared interviews with other thought leaders around the world who have also met their darkest moments with a choice. When they hit rock bottom, they chose to get up, and do something different. They decided to not clutch to the things in their past, for those moments are over. It is done. Some of the most successful people I know came from severe and dire traumas. Years after their traumas, they saw them as gifts, lessons to learn from and grow from.

Life includes hundreds of daily choices. We make those choices somewhat mindlessly. The film proposes what can happen if we begin to make those choices mindfully. Our thoughts are not our feelings. There is a space between our thoughts and what we feel based upon those thoughts. If we feel low, what thought is making us feel low? When we react to any situation, it begins with a thought and then a feeling emerges. Just knowing these things can assist us in slowing down the process, and choosing differently. We literally get to make a new choice which feeds our happiness quotient.

There are many tools introduced in the film and a course is offered at the end of the movie. There are many paths leading to our shift. Consistency is key, repetition is a must, and including a daily practice with whatever tools one chooses is paramount. One interviewee shared a practice which stuck with me. It came from Hawaii originally. She broke it down to 5 minutes daily of repeating these 4 sentences:

I am sorry.
I forgive you.
Thank you.
I love you.

I wrote these 4 sentences down on my iphone notes area and then repeated them out loud. This is a simple tool that I can do! It takes just a few minutes to repeat these over and over again and the sentences are short, easy to remember. The woman sharing these 4 sentences said that even if we were hurt by our parents or our deep circle of love, we can be sorry, sorry that they were so misguided and evil. We can forgive them in order to set ourselves free from the repetitive bondage which traps the thoughts and the negative feelings garnered from those thoughts. We can thank them for the lessons learned, however difficult the path was. I love you despite your misconceptions of right or wrong actions. I love myself despite my other past choices as well. I began practicing these 4 sentences and will add them to my daily mindful practice. Let us see what happens!

I invite you to do the same.
Blessings,
KJ Landis
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

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What is Teff?

3/6/2023

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Teff is a tiny grain, smaller than a poppy seed, in the millet family. Its name comes from the Amharic word “lost” since, due to it’s small size, it is often lost in harvesting. It is the smallest grain in the world! Teff is grown mostly in Ethiopia and Eritrea, countries famous for their long-distance runners. Teff is a staple in Ethiopian and Eritrean diets, providing 70% of their calories and 2/3 of their daily protein. The teff staple food is injera, a fermented, slightly sour crepe, which is used to pick up the other foods in the meal. Teff varieties include grains from white to reddish brown. Teff has a mild, nutty flavor and makes a tasty porridge. It cooks in just 15 minutes and can be made into a polenta, or added to veggie burgers, cakes, cookies or breads. If you want to try teff without the commitment, go to an Ethiopian restaurant. That's how I fell in love with teff. Plus, eating with my hands is so much fun!

WHAT MAKES TEFF GREAT?
Nutrition makes it a great addition to any eating lifestyle. It is gluten free! One cup of cooked teff provides 255 Calories, 10 gm protein, 8 gm fiber, 2 gm fat, and no cholesterol. Teff grains contain 11% protein and are an excellent source of amino acids, especially lysine, the amino acid often missing in other grains. Lysine is essential for the production of proteins, hormones, enzymes, collagen and elastin. Lysine also supports calcium absorption, energy production, and immune function. Lysine is a supplement used to help prevent cold sores, herpes simplex. Teff is a delicious and nutritious addition to a gluten-free lifestyle. Teff is an excellent source of iron. Even conservative estimates indicate teff is a better source of iron than most other grains. For example, 3.5 oz (100gm) of teff flour provides 37% of the Daily Value (DV) for iron, while the same amount of wheat flour offers 5%. Teff also provides more calcium than most other grains. A 3/4 cup serving of teff porridge contains about 87 mg of calcium vs 16 mg in 3/4 cup cooked oatmeal. A 3/4 cup cooked teff serving also provides 22% DV of magnesium, 12% DV of zinc and 223% DV of manganese. It is also a good source of copper, potassium, phosphorus, selenium and is low in sodium. Teff has a high fiber content per serving. When cooked, teff has a lower glycemic index compared to other grains, preventing blood sugar spikes. Teff is only 3% fat, and contains the essential omega 6 and omega 3 fatty acids.

BUYING AND USING TEFF
Teff can be purchased as a whole grain or as a flour. Whole intact teff is considered the optimal choice. Most teff can be found in stores that feature Bob’s Red Mill products or ordered online. Once opened, store teff in cool, dry place in a tightly-sealed container (the refrigerator or freezer) where it will store up to a year. Uncooked teff grains can be used in baking (cakes, breads, muffins, etc) like you would use seeds. It can also be added to soups and stews as a thickener. To prepare teff porridge, add 1/2 cup teff grains to 2 cups boiling water. Reduce heat, cover and simmer 15-20 minutes or until water is absorbed. Once cooked, store leftovers in the fridge up to 5 days.

Teff grains make a great porridge substitute for oatmeal or wheat farina. They can also be used to make polenta, or added to veggie burgers to boost nutrition. For a simple salad, toss cooked teff with olive oil, garlic, vinegar and fresh herbs. Top with roasted vegetables. Teff also makes a great filling for stuffed peppers, or mixed into pilafs. Or just toss cooled cooked teff with salad greens or veggie side dishes. Teff flour can be substituted for wheat or other flour in dishes such as pancakes, cookies, cakes, muffins and breads. Keep in mind that teff lacks gluten, and like other gluten-free flours, often requires a binder when baking such as xanthan gum. This step can be avoided if substituting teff for 50% of gluten flour in baked goods. Due to the difficulty in harvesting such a small grain, teff may cost a little more than other gluten free grains and seeds. A 1-pound bag of teff grains can cost about $5 and flour runs a little higher. The flour will last a long time if you are substituting 50% for wheat. However you use teff, this tiny grain provides big nutrition and a nutty flavor your family will love!

Blessings,
KJ Landis
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

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Free Events to Make You Happy!

The Creative Spirit (We All Have It)

Chasing a Positive Mindset

What is Teff?

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