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5 Ideas for Exploring Wichita While Staying Active

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Calling all outdoor enthusiasts! If you live in the Wichita area and would appreciate new ideas for exploring the city while staying active, I have a treat for you. My good friend, Jennifer Strong McConachie, and I decided to collaborate on a blog post that outlines a summer itinerary that gets you up and moving.

Jennifer is a native Wichitan who has recently authored, “Go Far: How Endurance Sports Help You Win At Life,” a book that provides an inspiring look at endurance sports and how they make us better, more successful people. Having grown up in the Riverside neighborhood, staying active on the Arkansas River was just one aspect of her lifestyle. Today, she is a working mom who gets her workout in almost daily by biking, rollerskiing, swimming, packrafting, or kayaking. You name the sport, Jennifer is ready to try it.

Despite the fact that I don’t exercise much (she inspires me to get moving!), Jennifer and I have quite a bit in common. We’re native Wichitans and our pride for the city runs deep. We both appreciate making the most of each day and to seek out adventure in everyday life. It’s that inner spirit that drives us to make life more delightful.

We hope that our ideas for adventure are ones that you can’t wait to seek out when exploring the city. For each excursion, we’ll identify how you can get in a workout while exploring a destination.

BIKE RIDE ALONG THE ARKANSAS RIVER

Jennifer:

Riding along the Arkansas River is one of my favorite places to get in an outdoor workout. The best thing is that you stay out of traffic! This makes the paved trails a great place to bring kids along for a ride in your bike chariot as well. 

Vanessa:

The 10-mile peaceful and scenic path runs along the bank of the Arkansas River giving cyclists a view of the city’s downtown skyline along the way. Cyclists have access to parks and attractions along the route including the Museums on the River and the Keeper of the Plains iconic statue. I suggest planning your route so it ends at Milkfloat (535 W. Douglas) the historic Delano District west of the river. The cafe is known for its long list of specialty coffees and drinks. After a long bike ride, why not try a Blueberry Lemonade Milkshake or iced coffee? Better yet, sit down and enjoy your beverage along with one of their delectable baked goods. I recommend the classic chocolate brownie or homemade strawberry Pop-Tart. Plan your visit by viewing the cafe hours here.

Milkfloat

RUN WITH AN EXPANSIVE VIEW

Jennifer:

Running to Elderslie Farm on an early summer morning for a treat gets you out of the city and gives you a way to celebrate after sweating bramble-side.

Vanessa:

Locals appreciate Elderslie Farm’s Bramble Cafe (3501 E. 101st St. North, Kechi) for its beautiful surroundings and hard to resist menu of breakfast items and flavorful drinks. Feeling parched after a run? Consider ordering a refreshingly tart blackberry lemonade with a scone. If you have extra time before setting out for a return run home, don’t miss interacting with the goats that roam the grounds.

Prepare for your adventure before setting out on your run, view the cafe’s hours, and pack a cold pack in your bag so you can bring home fresh cheese from the creamery located near the cafe.

Bramble Cafe

SET OUT ON A SCOOTER

Jennifer:

Channel your inner kid and scooter (not the electric kind, but the good old fashion kick scooter kind!) around downtown Wichita. Don’t have a scooter? Try rollerblades, skates, or any other form of wheeled fun. Stop in Cocoa Dolce for an iced drink and sweet treat. 

Vanessa:

You can always find something delightful on Cocoa Dolce’s (235 St. Francis) menu. The downtown location is the perfect pitstop to relax and enjoy a flavored ice tea, artisan chocolates, or made from scratch cookie. The friendly staff is willing to suggest menu favorites or tell you about their latest specialty drink offerings. If you have a few extra minutes, step over to the glass wall to view employees making chocolate in the nearby factory. Plan your visit by viewing their hours here.

Cocoa Dulce

CYCLING AND SANDWICHES

Jennifer:

Why not bike or run to the Bartlett Arboretum in Belle Plaine? You could pack a tasty sandwich from Tanya’s Soup Kitchen to take with you and enjoy a picnic under the trees. Go for live music, a program, or stroll the gardens. One of my favorite events is their annual croquet soiree.

Vanessa:

Tayna’s Soup Kitchen serves menu items made from fresh, locally sourced ingredients made from scratch daily. I love to order the City Chicken sandwich made with sliced chicken, bacon, provolone, romaine, caesar dressing on an onion kaiser. Jennifer’s favorite sandwich is pictured below, Delilah’s Light Lunch made from sliced chicken breast, apricot relish, sharp cheddar, and romaine on an onion kaiser roll. Ask about their seasonal soups. View their lunch hours here.

WATCH THE SUNSET FROM A KAYAK

Jennifer:

Another great idea is to take a kayak out to watch the sunset with cookies snacks from J’Rae’s to nibble on while you’re on the water. Their frosted sugar cookies come in all kinds of festive shapes for any occasion.

Vanessa:

Always a supporter of dining local, I recommend stopping for a sweet treat at J Rae‘s (2357 N. Maize Rd.). They make baked goodies ranging from cheesecakes and cupcakes to cookies and chocolate truffles. Whether you’re celebrating a special occasion or simply rewarding yourself for a high-intensity workout, it’s a win-win! Don’t forget to pack chilled sparkling water to drink for your dessert session on the river! View the bakery’s hours here.

cookies

Did we inspire you to explore the city? You must be hungry by now! Wichita is nestled in between two rivers and linked by several bike trails. It’s easy and fun to build your own adventure and find your favorite fuel around town. Enjoy the outdoors this summer and don’t forget to order your copy of “Go Far: How Endurance Sports Help You Win At Life” for more ideas, global travel inspiration, and tools for living adventurously.

Practical Ways You Can Protect the Planet

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 Affiliate Disclosure: As an Amazon Associate, I may earn commissions from qualifying purchases from Amazon.com.

Without a doubt, our planet is suffering from the effects of global warming. How can each of us make a difference when true change requires the work of millions of people to protect the planet? If everyone took one action a day to improve the way they interacted with the environment, the ripple effect would make a difference. Let me tell you a story.

When I moved to the mountains of Colorado in my early 30’s, I brought all of my urban living habits with me. I lived a lifestyle of consumption without a thought about my carbon footprint. Once in Breckenridge, I immediately noticed how others appreciated the location so much that lived to protect it. Recycling was mandatory. Minimalism was an acceptable way of life. People preferred to repurpose and reuse rather than buy new. They truly cared about the environment.

Soon, I began modeling their behavior. I drove my recycling to the neighborhood deposit bin every week. I took a second job working for a green cleaning company. My fruits and vegetables were purchased from the farmer’s market. Eventually, I was living a more sustainable lifestyle.

Today, we can’t deny climate science. The planet needs us to put in the work. To protect it. Join me in actively taking the initiative to protect Mother Earth by making these lifestyle changes. (Yes! I take ALL of these actions regularly.) What could you start doing today?

PRACTICAL WAYS YOU CAN PROTECT THE PLANET

“Everything that we need for our survival and well-being depends, either directly or indirectly, on our natural environment. To pursue sustainability is to create and maintain the conditions under which humans and nature can exist in productive harmony to support present and future generations.” — United States Environmental Protection Agency

If you are someone who believes in living more sustainably and taking active steps to protect the planet, I encourage you to share this post with others, and as always, I invite your comments below.

Bonus! Another post you would enjoy is Simple Ways to Reduce Your Use of Plastic, a guide to lessening one’s dependence on single-use plastic.

How to Grow an Indoor Garden

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Affiliate Disclosure: As an Amazon Associate, I may earn commissions from qualifying purchases from Amazon.com. 

Last year, I killed most of my plants. This year, I’ve graduated to Plant Lady. If I can learn how to keep plants alive (and grow them!), you can as well!

I was curious about how to grow vegetables and herbs indoors, I had no idea how to get started. I watched a ton of YouTube videos and I asked employees at a nearby garden center questions. I purchased the supplies. Then, I got my hands dirty.

lettuce

It turns out that it is actually quite easy to garden indoors once you do your homework and follow the instructions. The process of gardening teaches you patience, a trait that carries over into other areas of your daily life. Gardening takes time, especially when you start vegetables from seed, but the results are truly incredible. The magic formula is good soil + light + water + patience = leafy greens!

I was so impressed with the results from growing tomatoes, peppers, and herbs in my first outdoor raised garden bed, that I decided to try my hand at indoor gardening. If you would have asked me five years ago if I had a “green thumb,” I would have laughed and told you to look at my indoor plants. But something changed when I took the time to research soil composition and each plant’s growth behavior. For my indoor garden, I decided to grow lettuce, kale, and herbs.

I want you to experience the joy of indoor gardening, too! Use the supplies list to shop for the items you need for your indoor setup. (I simplified the equipment as much as possible since I didn’t want to overly invest in expensive supplies.) Each item listed below is linked making shopping easy.

SUPPLIES

Sylvania Gro-Lux Bulb Housing Unit (here is a similar one)

Sylvania Gro-Lux 40watt LED bulbs x2

Steel Double Loop Chain

S Hooks

Small Fan

Indoor Plug-In Mechanical Timer

Spray Water Bottle

Seed Starting Tray

Miracle-Gro Seed Starting Potting Mix

Burpee Organic Leafy Greens and Herb Plant Food 5-5-3

Botanical Interests Starter Seeds

Seed Tray Warmer (optional)

Plastic Container Pots with Drainage Holes (I also used plastic salad containers.)

HOW TO GROW LETTUCE & HERBS INDOORS

The key to giving seeds a good head start is to germinate them in water for 24 hours and then plant each individual seed in a small well of slightly moist soil (cake-like consistency). Of course, you should also read the sowing directions on the back of each seed packet to optimize results.

I placed the grow lights 4″-6″ above the soil’s surface. As the plants grew, I adjusted the lights to keep them the same distance from the tallest leaf. Setting a timer to control the on/off lighting schedule is important. I had success running the grow lights and rotating fan for 12 hours and then off for 12 hours. Why use a fan? Just as outdoor plants are exposed to circulating air, indoors plants need the exposure as well.

seed starting trays

Indoor grow rooms need to be at a comfortable temperature to give plants the best chance for success. I didn’t have to use a seed tray warmer since the basement room stays at approximately 65 degrees at all times. If you check your room’s temperature and it ranges between 65 degrees and 80 degrees when the grow lights are off, the seed trays should be okay without a warming mat underneath them.

After filling the seed trays with a seed starting soil and a bit of Burpee plant food, I used a pencil to create a well for each seed. Then, I carefully dropped one seed into each well and covered it with more soil. To keep them hydrated, I watered the seed trays from the bottom for the first couple of weeks. Later, I switched to top-down watering alternating between using a spray bottle and a watering can. I kept the soil moist but not saturated.

Soon, the seeds grew into fragile seedlings. A few weeks later, they were ready to be transplanted into larger pots until they were harvest two months later. During every stage of growth, I watched the leaves change in color and size as they grew taller all the while reaching for the light. I had the best luck growing heirloom kale, dill, romaine lettuce, and arugula. But I have to be honest, growing vegetables and herbs indoors wasn’t without challenges.

lettuce seedlings

One day, I was tending to my plantings and noticed small, black gnats flying around some of the pots. Fungus gnats! My research proved correct. The gnats came from the store-bought potting soil. Ironically, I spent a pretty penny on the best potting soil in town. But, such is the gardener’s life! To get rid of the pesky gnats, I filled shallow bowls with apple cider vinegar, a few drops of Dawn dish soap, and a bit of water and placed them around the pots. Voila! The gnats flew into the bowls and died. Mission accomplished. (After I harvested the lettuce from those pots, I tossed the soil in the trash.)

lettuce indoor garden

The learning never stops when you’re growing food from seed. Each time I was perplexed by something, I read about it or watched my favorite YouTube channel “Growing a Greener World” or searched Google. In the end, it was all worth it. The feeling you get when you harvest food from your indoor garden is beyond words.

“I’m going downstairs to get some lettuce for our salad,” was never a sentence I thought I’d say out loud. I still consider myself a beginner gardener.

I suspect you’re one of those people who appreciate where your food comes from and want to know its path to your plate. I encourage you to try gardening. You will have successes. You will experience small fails. It will all be worth it the moment you taste the vegetables you’ve grown.

Please comment below if you have questions about my indoor growing setup. If you have indoor gardening stories to share, I’d love to hear from you!

Bonus! Click Properly Fill a Raised Garden Bed to learn how to grow massive garden plants outdoors. If you dream of having your own garden house, be sure to check out Garden House Showcase to see how my mom took the idea of a potting shed to a new level.

Reflections on 2020: The Longest Year

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When I think back on the last year, my first thought is “throw it out with the garbage!” It was not a year any of us want to repeat. Turning the page to better days sounds ideal, yet each day can be challenging. Listening to the news can feel like a weighted blanket of doom these days. For the sake of not sounding like a total Debbie Downer, there is an end to this madness eventually. I see the light at the end of the tunnel.

footprints

I don’t have the quick answer for how to manage stress during a pandemic. Many health and wellness articles give advice ranging from self-care routines to cocktail recipes and everything in between. The answer is somewhere in there. For me, I’ve taken it day by day and sometimes hour by hour, and what I’ve learned is that 2020 required me to get quiet and listen to my thoughts. To hear the good, the bad, and the sometimes noisy ones. It’s been a process, but what I’ve learned during this time has been immeasurable.

A few reflections:

A BUSY DAY SPEEDS UP THE HOURS

I was already a person who woke up before the sun and made a to-do list for the day. When we received stay-at-home recommendations, I saw it as an opportunity to tackle tasks. Of course there were moments of boredom, but I occupied my time staying happily busy. I grew a garden, cooked new recipes, and even went as far as chalking the neighborhood with positive messages. Staying busy sped up the hours.

QUIET EQUATES TO PRODUCTIVITY

Some people thrive in loud, buzzing work environments. I’m definitely not one of them. I write and strategize for a living and need to be able to hear myself think. When I’m in the zone and someone interrupts my stream of consciousness to talk about themselves, it halts my creativity. Last year, I had gone as far as using noise cancelling headphones at the office. Working remotely has been a blessing that I relish, and to be frank, my writing craft and productivity are better for it.

A GOOD NIGHT’S SLEEP IS KEY

Anything that I can’t seem to solve or that truly frustrates me is cured by a good night’s sleep. When my mood is exacerbated by the day’s news headlines about the pandemic or the economy, I’ve learned that it’s best just to get some rest and start fresh the next day. I admire people who say “never go to bed mad.” Clearly, they’ve never argued with me about something. Ha!

ALCOHOL IS LIKE A LOUD FRIEND AT A PARTY

I appreciate wine. I love craft beer. Somewhere along the way last year I began drinking too often. Alcohol helped me transition after work to the evening hours, joined me on the weekends, and well, for nearly most occasions. Like a fun friend you take with you as a guest to a party, alcohol eventually had too much fun and embarrassed me. Today, I’ve cut way back on my drinking and I’m better for it.

KINDNESS ENDURES

A tumultuous year of political differences, race riots, and economic downturn hurt a lot of people in 2020. Showing kindness to others was something I could do to make it a little bit better. From a simple act of donating to a charity to smiling through my mask at a stranger in a parking lot, I did what I could to be a nicer person. Because at the end of the day, it’s not what people say that you remember. It’s how they made you feel.

The year 2020 taught me to zero in on what it means to listen to my instincts and support my passions. To be a better version of me.

What have you learned about yourself in the last year? What lessons has 2020 taught you?

How I’ve Stayed Happily Busy During the Pandemic

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This stay at home thing isn’t ending anytime soon. During my time at home, I’ve found myself reviving old hobbies, experimenting with new things, and well, cleaning and eating a lot.

How have you kept yourself from going stir crazy while stuck at home?

Maybe an activity or recipe below will inspire you to cross something off your fun to-do list OR perhaps it will simply leave you with the feeling that only being productive can bring. If you’re like me, you want to keep yourself busy!

COMFORT FOODS
  1. Chocolate Chip Cookies
  2. Scalloped Potatoes
  3. Egg Salad
  4. Banana Bread
  5. Fruit Cocktail Cake
  6. Peach Dump Cake
  7. Smoked Pork Ribs
  8. Apple Salad
  9. Rasta Pasta
  10. Vodka Sauce
  11. German Potato Salad
  12. Buttermilk Ranch Dressing
  13. Biscuits and Gravy
  14. Garlic Rosemary Chicken Thighs
  15. Sautéed Red Cabbage
  16. Italian Stuffed Peppers
  17. Green Tomato Relish
  18. Stuffed Summer Squash
  19. Sesame Kale
  20. Hamburger Soup

MUSEUMS & ATTRACTIONS

  1. The Kansas African American Museum
  2. Botanica Wichita
  3. Keepers on Parade
  4. Virtual Museums + Webcams
  5. Downtown Newton, Kansas
  6. Old Town Farmer and Art Market
  7. Wichita State University Sculpture Tour
  8. Douglas Avenue Street Art Tour

 

OUTDOOR ACTIVITIES

  1. Leaf Peeping
  2. Bird Watching
  3. Chiminea
  4. Dog Walks
  5. Sidewalk Chalk
  6. Raised Bed Gardening
  7. Stargazing
  8. Landscaping
  9. Biking
  10. Neighborhood Litter Pick Up

HOME ACTIVITIES

  1. DIY Dog Bandanas
  2. Clean Garage
  3. Clean Grill, Traeger Smoker
  4. Deep Clean House
  5. Clean Car
  6. Declutter Drawers and Closets
  7. Game Night
  8. Classic Movie Night
  9. Spa Treatments
  10. Living Room Dance Party
  11. Mail Cards to Loved Ones
  12. Puzzles
  13. Paint a Room
  14. Coloring Book
  15. Reading
  16. DIY Wooden Bead Garland
  17. Blogging
  18. Indoor Gardening
  19. Online Shopping
  20. Dehydrate Herbs

TV SHOWS (I’ve watched every episode of these series.)

  1. Masterclass
  2. Growing a Greener World
  3. Somebody Feed Phil
  4. Hart of Dixie
  5. Hollywood Reporter Actor’s Round Table
  6. Get Organized
  7. The Chef Show
  8. The Ranch
  9. Grace and Frankie

What has inspired you to stay active during the pandemic? Share an idea with me in the comments below! Together, we’re going to get through this time.

How to Make Wood Bead Garland

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Affiliate disclosure: As an Amazon Associate, I may earn commissions from qualifying purchases from Amazon.com. 

Why buy wood bead garland on Etsy for upwards of $30 when you can make it yourself for dollars less?

I’d like to teach you how to craft your own version in less time than it would take you shop for it online and have it shipped to your house. If you can find a strand of wood bead garland at a home decor store like At Home or Hobby Lobby, you’ll save much more money than if you bought multiple bags of beads ($7-9 each!). I bought 12′ of holiday wood bead garland (see below) for $5.99 from At Home.

The finished garland looks beautiful when displayed with farmhouse design or draped against bohemian decor.

Roll up your sleeves. Let’s get crafty!

SUPPLIES AND TOOLS:

STEP 1: Remove the wood beads from the roped garland and remove any tags. (I bought this strand from At Home for less than $6 and it had enough beads for three wood bead garland projects.)

STEP 2: Cut a length of jute twine to the length of garland you want. (I simply made a rough estimate of my bead quantity and cut the twine to suit that length.)

STEP 3: Attach the jute tassel by knotting the twine to it. (I found these tassels at Joann’s for less than $3 each.)

STEP 4: Slide each wood bead one-by-one down the length of twine. The first 1-3 beads will cover the tassel’s leftover loop hiding it from view. Continue adding beads until you have approximately 3-4 inches of twine left as excess at the end of your DIY garland.

STEP 5: Using the remaining length of twine beyond the last bead, loop it into the wood tag and knot it firmly. (I wanted to use black chalkboard paint on the tag I used to eventually hand script a word on it. To do so, brush on one coat of chalkboard paint, allow to dry, add another coat of paint, and once dried you can use a white chalk marker to script a word on our tag.)

STEP 6. Tuck any excess twine inside the first and last beads on the garland, and you’re done!

Now, where will you drape your garland to adorn your interior design?