Monday Mayhem: Enjoy the simple things

So, I haven’t shared a recipe or workout in a while,  but it’s January, so while you’re still gungho about working out, let me share a quick routine–ready?


First, turn on your TV or radio–might as well have some background noise, then grab some hand weights (or a small child, canned goods–anything with some weight to it that you can hold for 5 minutes)

Now,  set your timer to 5 minutes and march up and down your stairs!  Don’t have stairs? March around your house, apartment, bedroom, dormroom…whatever! Just get those knees up!

If you’re holding something that has a reasonable amount of weight and you’re moving, I guarantee you’ll feel something! If not, move your arms up and down as you march or pick up something heavier.

Catch your breath after 5 minutes, then repeat as many cycles as you have time for. If marching is too tame for you, then pick up the pace! Lift your knees higher and go as fast as you can. (See my post on Tabatas.)

Then, when the workout is done, it’s time for your reward:

So, I made the most AMAZING grilled cheese sandwich ever in my new air fryer–have you seen these things? They are fantastic! You can “fry” without frying and have dinner on the table in minutes.

I also happened to have some of my holiday wassail left over from Christmas and decided to settle down with my delux GrilledCheese and a cup of this deliciousness and I must tell you it was quite a treat!

Okay, so the theme for today is–enjoy the simple things.  What’s so great about grilled cheese you may ask? Nothing, until you add a dash of herbs and a slice of tomato. Then your basic grilled cheese goes to the next level. Trust me!  (Even if you don’t have the air fryer yet, you can still use low fat margarine instead of butter and prepare on the stove as you normally would.)

And for those who’ve never heard of wassail, well, there’s an entire tradition behind this holiday beverage that goes back to the Middle Ages, showing up in English literature, in fact, which was a happy discovery for me!  According to Robert Doares, the word comes from “the Old Norse ves heil and the Old English was hál…meaning ‘be in good health’ or ‘be fortunate.’ The phrase was first a simple greeting, but eventually the reply “drink hail” was joined with it to create one word and one meaning: to be in good health. Basically, to have good fortune was to enjoy a meal and drink with friends and loved ones!

Ironically, traditional wassail was also consumed with crusty bread or toast which explains why we raise a glass and “toast” one another today as we offer health and good fortune to those we love.

So, I think it’s quite appropriate for me to offer you this lovely combination, don’t you? This perfect GrilledCheese with crusty bread and my own version of wassail as I extend to you good health and good fortune!


My wassail recipe is also quite simple–I told you, it’s the theme for today. Here are the ingredients I use (amounts are approximate):

  • 2 liter apple juice
  • 1 can frozen orange juice
  • 2 liter cranberry juice
  • 1/4 cup whole cloves
  • 10 cinnoman sticks
  • 2-3 slices of fresh peeled ginger
  • 1/4-1/2 cup whole cranberries
  • add orange slices 1/2 hour before serving to preserve color
  • add 1/2 cup sugar if more sweetness is preferred

Just pour everything into a crock pot or a large pot on the stove–put the burner on low and let it simmer for at least an hour. Your house will be filled with a wonderfully sweet aroma and there’s nothing better than the delicate balance of sweet and spice which you control by the amounts that you choose to add.  When served, the ingredients can be strained, but they look pretty in the glass, don’t they?  This will keep well in the frig for 4-6 weeks.

Voila! Instant comfort food on a chilly January afternoon. Can you picture it? Cozy blanket. Grilled cheese. Warm, spiced cider…ahhh…wassail!

Happy Monday!



Cover photo credit:

Revamp Monday: True Confessions!

I’m a workaholic. I have a hard time slowing down and unplugging from work obligations, especially when I have a lot to do. There’s a sort of adrenlin-rush that comes from busy-ness and activity and a bit of anxiety that comes over me when there’s nothing going on. I always feel like I should be “doing something”. I actually have to make a concerted effort to rest when work is calling. Crazy, huh?  But they say that recognizing you have a problem is the first step towards finding a solution, so I suppose I’m halfway there!

Of course, knowing what to do is a lot harder than doing what you know.  In today’s “Revamp Monday” Tanzy reveals her own struggle in “Confessions of an Abuser,” but I don’t mean for you to esteem her struggle in contrast to mine. You should see them as one and the same, for they both have one crucially common component: our health. My penchant for busy too often pushes me to the brink. I suffer from migraines, high blood pressure runs in my family, heart attacks and strokes are common risk factors. We both have to take seriously the lure of our addictions–even those that seem, on the surface, to be a good thing!


It was a stressful day. Caseload at work was epic and I had paperwork to last hours. There was a mountain of laundry begging for my attention and a sink full of dishes that had been woefully neglected. My stress levels were climbing towards 7.9 on the rector scale, So I did what had become so natural to me. I pulled into the drive through at my favorite burger joint and ordered my usual sedative: a number 6 with a root beer and extra sauce. Only 5 minutes into my meal and I felt blissful stress relief come over me.

Later that night after rushing through homework, laundry, dinner time, bath time and bed time, a wave of overwhelming fatigue took hold and I reached to the cupboard for my rescue: a bar of chocolate that soothed my suffering. I repeated this pattern regularly. For years, but not just in hard times, in good times also. After completing that project at work that consumed many weekends, I decided a celebration was in order. Reservations at my favorite pasta restaurant. Appetizers, entrée, soda and dessert!  In fact, eating became my answer to many emotional callings: 

Stressed? Eat. 

Depressed? Eat. 

Happy? Eat. 

Overwhelmed? Eat.

Thankful? Eat. 

Worried? Eat. 

The practice of eating was closely integrated into every life experience. Every emotion. Every occasion. Food was my best friend. Like a toxic lover, my addiction lured me and always delivered the relief I needed–rich, high-calorie foods with little nutritional value, excess sugar, starch and fat–they were good to me, but not good for me. They made me feel better, but not without consequences. Years into the co-dependent  relationship, it bore fruit: weight gain, splotchy skin, worsening asthma, chronic fatigue, digestive upset, a sedentary lifestyle, insecurity and low self-esteem. While I had been exercising consistently I wasn’t addressing my diet in the way I needed to, and the mere thought of facing it, made me fearful! Food had become my best friend and confidant, my “blankey”, my “binki,” my counselor, my consoler, my relief, my medication.  I was terrified to fix it!

The relationship we had was twisted, toxic and abusive. I was both the abused and the abuser. I was the victim and the offender.  I was in the right and also in the wrong. We all need food to fuel our body, but I was using it to fuel my emotions. 

The effort it would take to rectify this complicated relationship would be constant and intense. It requires moment by moment mindfulness, regular prayer and accountability. It means learning to embrace the full weight of my emotions whether positive or negative. It requires finding alternatives for celebrating and mourning. It means going through crippling periods of withdrawal. It requires learning the ugly nutritional truths of man-made food, but also being enlightened by the glorious nutritional truths of God-made food. And it will likely take a lifetime to heal the bond between me and food–a lifetime to put food in its rightful place.

But it’s worth it. For the sake of my mental health, my children and grandchildren, an extended life expectancy and an improved quality of life. It’s worth it. Everything we put into our bodies is fuel. Either fuel for disease or fuel for good health.   I no longer want to indulge in things that rob me of the abundant life available to me. I want to live my life to the fullest. After all, you are what you eat!

Tanzy Chandler
Physical Therapist
Group Fitness Instructor
Founder of
“Become a Better You”
follow the Journey on

Revamp Monday: Team Captain

Last week I posted a picture of myself working out, but it wasn’t meant to be shameless self-promotion. It was meant to be motivation. It was meant to remind myself and you that we have to just keep going, no matter what! It was also meant to be a metaphor for life. Keep going! No matter how hard “it” is, whatever “it” is. As long as your moving, you’re making progress.

I’m so glad Tanzy is back with us today to tout the same message in this edition of Revamp Monday–enjoy! ~K


By societal standards a “fitness leader” is supposed to be an expert. Someone who has “arrived” at their destination and is now able to show others the way. Someone with ripped abs, quad separation and the mental toughness of a gladiator. I don’t have any of those things–not yet anyways and I’m ok with that.

I consider myself more like a team captain. I’m on the same field as you. Playing the same game as you. I have just as much to lose as you. I fight the same opponents as you, have access to the same resources as you. My challenges are similar to yours.  I have a job, family, and lots of bills. I have head aches, body aches and flu-like chills. I have cheat days, game days, long days and great days–soccer practices, science projects and everything is going wrong days. I’m an ordinary woman, just like you! While there are things that I could teach you, I’m still an eager student and life is my instructor.

My job as team captain, is to remind the team of the importance of the game; to keep them on their toes; to encourage camaraderie and morale; to help implement strategies and tactics–a leader,yes, an expert–far from it.

A team captain’s job is to push you, encourage you and inspire you. So imagine me there at the finish line of your next race cheering you toward the end. Imagine me doing push ups with you during your next workout. Imagine me loading the bar with a few more plates, because I know, you’re stronger than you think. Imagine me nudging you to wake up after you’ve pressed snooze. And every now and again this team captain will most likely need a little help from her teammates when she’s just too tired to get off the bench. When the clouds of doubt start rolling in. When the aches and pains are too much to bear. As a team captain I am equal parts teacher and student.  So feel free to return the favor when you see fit.

Thank you in advance.


Tanzy Chandler
Physical Therapist

Group Fitness Instructor

Founder of


“Become a Better You”

Follow the Journey on




” Do you not know that your body is the temple of God?” 1 Corinthians 6:19

Photo Credit: Myles Thousand