tag:blogger.com,1999:blog-85678915702829450682024-02-20T03:21:41.059-08:00Paula Anderson's Food BlogOffers discussion on our relationship with food and its role in maintaining health ~Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.comBlogger172125tag:blogger.com,1999:blog-8567891570282945068.post-52493285227848842362014-11-30T17:55:00.004-08:002014-11-30T17:59:34.763-08:00I've Moved!Happy Thanksgiving, Everyone ~<br />
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Hope you all enjoyed some of your favorite comfort foods balanced with healthier options!<br />
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I just wanted my followers to know I've moved my site to <a href="http://www.paulaandersonfood.com/">www.paulaandersonfood.com</a>.<br />
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I would love your feedback as I offer helpful information/reflections for your food journey!<br />
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Paula Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com2tag:blogger.com,1999:blog-8567891570282945068.post-78262697706950763422014-10-25T19:30:00.001-07:002014-10-25T19:33:58.973-07:00Lots of Mileage from Flavored Olive Oils/Balsamic Vinegars!There's a new olive oil bar here in town, and I've just discovered the simplicity of leaning on the flavors and nutritional benefits of various flavored olive oils and balsamic vinegars.<br />
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You can cook up some pasta (not the enriched flour variety), mix it with flaked, cooked salmon and some fresh spinach, and some pine nuts, and then drizzle a lemon flavored olive oil and a black currant balsamic vinegar over it, a bit of fresh basil and some feta cheese. <br />
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Simple and delicious.<br />
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In the old days, I'd fry up some hamburger and diced onions in the grease from the hamburger, and then add tomato sauce for a topping over a pile of spaghetti. Needless to say, that kind of cuisine sat on top of your stomach for a long time before it every digested, leaching fat into your digestive system and on to your arteries. Nothing light about it!<br />
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Opting instead for the healthier fats delivered by olive oil, it's not only simpler, it's a much better contribution to the health of your arteries.<br />
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The olive oil/ balsamic vinegar combo is a great choice for anointing any mix of salad greens. For a quick, nutritious meal, just make sure you add lots of whole vegetables to it!Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-87110061813902855312014-10-05T19:20:00.002-07:002014-10-05T19:20:17.770-07:00There's Wisdom In Cleansing<br />
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As we prepare a for winter, there is some wisdom in doing a cleanse this time of year, even if it's just for a day or two.<br />
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The main reason is our bodies build up a level of toxicity as a result of the amount of processed stuff that we eat, and that results in a sludge that builds up in the liver. One of the best ways to slough that off is to eat unprocessed, whole foods ~ such as nuts, vegetables, fruits and herbs.<br />
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It kick starts the process of detoxifying the liver, and that in turn jump starts a sluggish metabolism so that a big plus right off the bat is weight loss. When toxins are removed, you're down the road in preventing chronic disease and optimizing your immune system.<br />
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You'll notice increased energy and a greater ability to concentrate. By planning what you are going to eat, most likely you'll also save money (since on the average we waste 40 percent of the food we buy!)<br />
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Ah... but cutting out our comfort calories can cause some trepidation, yes?<br />
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That's because for many of us, snacking on crackers, candy, chips, and other types of processed foods is a habit, pure and simple.<br />
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It often accompanies periods of boredom or stress, such as you might experience given dearth of menu of viewing options on TV.<br />
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Maybe its just having something to chew, never mind whether or not we're hungry.<br />
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When you eat anything, "Am I really hungry?" should be the first question.<br />
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There are a variety of cleansing diets out there that are very simple and easy to follow. It's a way to "change things up a bit" in your life, because a side benefit can be new insights on where you're headed.<br />
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Try it for a day or two, keep a journal, and then see what you notice.<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-81922870841609721552014-09-28T07:00:00.004-07:002014-09-28T07:07:21.878-07:00Need a Break from Lettuce?For the novice stepping into a healthier eating pattern, eagerly embracing green salads as a main player can eventually get old.<br />
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Smoothies incorporating all that wonderful green stuff can be a great, easy choice for variety, but it's important to remember that the leafy greens don't always have to be present.<br />
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I was excited to sample the Greek salad over at Pantuso's Restiorante, a local spot, last week. It was a luscious combination of chunks of fresh cucumbers, tomatoes, and red onions, sprinkled with feta cheese with kalamatra olives. Probably some sea salt was added to draw out the juices. It was absolutely scrumptious.<br />
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That combo could easily be made ahead and stored in the fridge to either eat by itself, orbe added to some cold penne pasta and some spinach leaves for an evening entrée.<br />
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It's my belief that the healthiest offerings are a matter of simply combining good foods. No need to master sauces; just come to know and love fresh herbs.<br />
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Despite rising food prices, with a little planning, healthy eating is more affordable than you may think!Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-91962196278591645942014-09-21T18:36:00.005-07:002014-09-21T18:39:58.015-07:00Grains, Beans & VeggiesIf you want to stretch your food dollar, stay away from packaged stuff!<br />
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If you have a market where you can get whole foods, you're fortunate. If not, it's still economical even if you have to buy brand bags of beans and grain.<br />
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Cooking up a batch of quinoa, barley or wheatberries is a good start for healthy meals for the week, to which you can add a medley of roasted or sautéed vegetables like onions, carrots and zucchini, for example, and maybe a few black beans or kidney beans, topped with some chopped cilantro or basil.<br />
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Cumin and turmeric can really bump up the nutrition quotient!<br />
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For a side dish, tear up some romaine lettuce and sprinkle on some home-made vinegar & oil dressing with a sprinkle of Parmesan cheese, and you're set.<br />
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Instead of a grain, you can use pasta, along with some diced tomatoes for a variation on the first dish.<br />
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Preparing food that way costs very little per serving if you're "mixing and matching." The key is to make sure your vegetables out-number the other foods on your plate.<br />
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Grains and pastas are generally higher in carbs, and the key is to strike a balance by incorporating vegetables, which contribute lots of fiber.<br />
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Add a bag of apples to your pantry, and you've got a good start to saving money while you eat well!<br />
<br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-84398595613561511622014-09-13T17:13:00.006-07:002014-09-13T17:13:39.624-07:00Food Can Be a Big Player in Surviving CancerLast weekend I had the opportunity to talk to a group of 15 cancer survivors at day-long retreat at the mountain home of a local oncologist.<br />
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He requested presentations on food and exercise as key factors in improving survival rates, even higher than chemo or radiation. While the traditional treatments are useful in eradicating cancer cells after diagnosis, they really aren't so successful at keeping cancer in remission ~ not like diet and exercise.<br />
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Rather than provide a long lists of foods and recipes to this group, I mainly focused on drinking lots of pure water throughout the day, and eating an apple ~ every day.<br />
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The apple has a long list of nutrients going for it, with lots of benefits for the body ~ not the least of which are improved regularity, reduced food cravings, lower cholesterol, healthier bones, to name a few.<br />
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So if that's the case for apples, why not for every other fruit or vegetable? After all, collectively they represent more than 25,000 important nutrients that play an important role in reducing inflammation in the body.<br />
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That's really the bottom line, you know.<br />
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Inflammation comes from an acidic internal environment, as opposed to an alkaline system.<br />
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It's the common denominator for most all of those pricey conditions that deplete our health and our wallets!<br />
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Cancer cells don't do well in an alkaline setting, but they love the acidic chemistry!<br />
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So if we're eating lots of processed foods laden with sugar, fat and salt, we're feeding an acidic climate. On the other hand, if we're eating lots of high-fiber, whole foods, that internal climate can quickly become more alkaline ~ less inflamed.<br />
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Stress can kick it up,too. That's why exercise plays such an important role in making us healthier.<br />
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Eating whole foods and drinking good water sets the stage for a healthier body and a more positive outlook. It doesn't have to be a struggle. Start incorporating more of those wonderful fruit and vegetables into your diet and see for yourself!Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-32676029200925904792014-09-13T16:55:00.002-07:002014-09-13T16:55:13.264-07:00Stretching Your Food DollarWhen we're treating ourselves, we like Mexican food. But a trip to the restaurant could easily cost $50 if you're ordering beverages, too.<br />
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Last night my granddaughters visited overnight, so here's how we planned a meal for four. I purchased a large bag of torn romaine lettuce at the grocery store, and then ordered two carry-out orders of blue corn enchilada dishes (each with two enchiladas) from our favorite Mexican restaurant.<br />
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Each order came with rice and beans. <br />
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No sides or drink orders.<br />
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I brought them home, split them among the four of us, added a simple vinegar and olive oil dressing for the salad, and served water to drink.<br />
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Evenings, the cost is $10 for each order ; but during the day it's $7.50.<br />
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So about $20 for the four of us; but had we made it lunch, it would have been about $5 less; or less than $4 per person!<br />
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Tonight will be on the cheap with some sautéed mushrooms and onions, along with some spinach greens mixed with cooked fetticini noodles and fresh grated Parmesan cheese. Salad greens with oil and vinegar dressing on the side. <br />
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(To make it more nutritious, I make sure the vegetables portions are more generous than the pasta.)<br />
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Pretty fast to prepare and also inexpensive, but it tastes so good!<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-77484527028442189142014-09-02T06:51:00.000-07:002014-09-02T06:52:42.972-07:00Eating Simply is "Money in the Bank"There's a challenge out now to food bloggers from Jennifer Silverberg (website is Eat Yourself Well) to see who can contribute the best tips for feeding a family of four on $100 a week.<br />
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"Impossible!" many would say. After all, the cost of food is going up and money is tight for much of middle-class America.<br />
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Part of the problem is our palate's cravings for sugar, fat and salt. We can spend plenty of time and money putting together meals that pivot on that, and get little nutrition for the effort.<br />
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I give the example of dinner for myself last night. I had about 3/4 cup serving of left over eggplant parmesan in the fridge, but I also had plenty of romaine lettuce in there, too. I decided to mix the greens with enough vinegar & oil to barely coat the leaves, along with a dash of salt and pepper.<br />
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The eggplant occupied a very small part of my plate, so I loaded the rest of my plate with the lettuce salad. (It was about a half a head, which would equate to about 85 cents in cost. The eggplant serving was less than many folks scrape off their plates and toss!)<br />
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Interestingly, I feel totally satisfied afterwards, and savoring the greens just felt "good."<br />
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Thus inspired, I went to the store and picked up some kale, some blueberries, spinach and a few apples.<br />
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The apples are a great mid-morning snack, or you can chop them and add them to yogurt smoothies, oatmeal or salads, to name a few options. The spinach can be added to hot pasta noodles with a few sautéed onions, a little parmesan cheese and some olive oil; or added to a salad or a smoothie, or sautéed with some onion and garlic as a side dish and then doused with a splash of vinegar. Same with kale.<br />
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Blueberries are for my waffles, but they are a great high-fiber snack anytime.<br />
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Even for four people, mixing it up that way can stretch your food dollar while you deliver good nutrition to your very cells!<br />
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I love the saying: "Less is more". If we just think ahead, we waste less so we spend less.<br />
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What's not to like about that?<br />
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<br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-60073343347257216342014-08-22T19:40:00.002-07:002014-08-22T19:40:49.988-07:00Tumeric Tea ~ My New Favorite Drink!I fervently believe in the alchemic powers of whole foods. <br />
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That's why I totally embraced blending up a batch of turmeric ginger tea. The recipe I stumbled across called for it to be served as a refreshing cold drink.<br />
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Turmeric has long been recognized in other cultures for its healing powers. It reduces inflammation in the body, it's a strong antioxidant, and serves as a natural antibiotic. Coupled with ginger, also noted for its medicinal properties, and some fresh lemons, it offered a remedy either for a malady or two, or a few ounces of prevention.<br />
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I had to go out and buy fresh ground turmeric, but I had everything else to make a three-day supply. I quickly blended the concoction together and prepared myself for shock and awe.<br />
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To my dismay, I could hardly choke it down. <br />
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The lemons delivered a mighty "bite" to the taste buds, and pretty much over-powered the drink. <br />
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I was going to work on this. <br />
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The next morning I poured about 4 oz into a cup and added hot water so I could drink it as a hot tea. Not too bad, but still not something I would look forward to drinking. <br />
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The planets must has been re-aligning in my favor, because the same day I saw a Facebook post with Dr. Sanja Gupta's recipe for Tumeric Ginger Tea, so I decided to give it a try. <br />
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Verdict? I LOVE it! It tastes much like chai tea, but minus the caffeine.<br />
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If you want to try it: <strong>Heat one cup of almond milk in a small saucepan, stirring in 1/2 tsp of turmeric, 1 tsp of cinnamon, 1/4 tsp of ginger and 1 tsp on honey.</strong> <br />
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Pour it into your favorite cup and enjoy!<br />
<br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com1tag:blogger.com,1999:blog-8567891570282945068.post-61942507736505633562014-06-17T19:24:00.000-07:002014-06-17T19:24:01.979-07:00Eat Well ~ Be WellA few years ago, I compiled what I felt to be my main messages into a coaching booklet entitled "Eat Well, Be Well."<br />
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It's only about 35 pages, but I found people appreciated having a lot of information condensed into a book that could be read in one sitting. Most recently, I self-published it on Kindle.<br />
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My challenge now is the same as that faced by any self-published author, and that's how to let folks know that it's out there.<br />
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I invite my followers to check it out. I'd love to hear your feedback!Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-4160662996908225112014-03-31T18:13:00.001-07:002014-03-31T18:13:20.291-07:00No One Does It Perfectly!So how's your Lenten journey going? Or your spring cleanse ... Or your New Year's resolutions ... all aimed at eating healthier?<br />
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As long as we're doing as we always do, or thinking as we always did, things probably have not changed a whole lot.<br />
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Disappointing as it may be, there's a nugget of truth there. Nothing changes unless we really want it to, and that usually means leaving a part of ourselves ~ our ego ~ behind. Few of us consciously want to do THAT because it will probably be uncomfortable.<br />
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It's called growth ~ that level of transformation that finds us different today than we were yesterday.<br />
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Food can do that.<br />
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There's an alchemy that awaits when whole foods are allowed to work their magic. Well, it's not really <em>magic</em>; it's just what food can do. That's why food rituals have been so prominent a part of religious customs, because it was recognized that the body is where the spirit resides and the quality of the spiritual experience can be tied to what's going on in the body.<br />
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When we can get out of our heads and be present with what our body is telling us, we can usually make better food choices and actually feel the benefits.<br />
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Consider this: processed foods laden with sugar, fat and salt build up a level of toxicity in the body that can affect our level of sleep and our ability to focus, not to mention increased feelings of anxiety and stress. Switch to whole, high-fiber foods like fresh fruits and vegetables for a week or two, and you begin to feel the difference. You don't have to analyze it. When you feel better and have more energy, you know it's a good thing and you naturally want more of it.<br />
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Make it a daily practice to drink more water, eat more whole foods and add a 10 or 15 minute walk each day, and see what happens. <br />
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It's my mantra: healthy eating is affordable health care!<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-83623759725025766242014-03-08T10:40:00.003-08:002014-03-08T10:42:06.399-08:00Lenten Season Supports Mindful EatingLent is once again upon us, offering the opportunity to be more focused on healthy eating. <br />
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Most would associate this historically religious season with fasting and abstinence, a period when we "go without", while we eagerly count the days until Easter when the Lenten season concludes.<br />
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Framing it as a period of penance, we fail to see the advantages. <br />
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But there are many.<br />
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Biologically, eating foods and drinking beverages rich in chemicals and preservatives gradually builds up a toxicity that fertilizes our internal environment for inflammation and illness.<br />
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However, even making slight, but consistent changes during this six-week season could be framed in the context of a cleanse.<br />
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For the most part, the guidelines call for meatless Fridays, and only one full meal a day, except on Sundays. Those who participate are also called to give up something they really like ~ in the old days it was TV or candy. Now it could be any of the many forms of digital entertainment, or a whole realm of junky foods we might regularly and mindlessly ingest.<br />
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The desired outcome, of course, is to become more in touch with our inner selves.<br />
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So while we might resist cutting back on all that stuff that tastes so good, but is so bad for us, we're delivered this golden opportunity to dial it back.<br />
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Our bodies are the temples where our spirit resides. To the degree that we clean out some of those pollutants, we enhance both our bodies and our souls!<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-79576058063234938532013-10-05T18:02:00.001-07:002013-10-05T18:02:25.981-07:00Let Food Be Your Medicine!We're such a chemical soup!<br />
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If our interior ecology is off, we get sick. The challenge, of course, is to strike a balance. When that happens were pretty happy on all levels.<br />
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I say this because I have been reading about the effects of low healthy bacteria population in the gut, what I'm learning is the true "seat" of our health. If the bacteria is depleted, then fungus can take hold, and that can manifest as chronic sinus infections, skin problems, fatigue, moodiness, anxiety, insomnia... it's a pretty long list!<br />
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Using food as medicine, you can go about replacing all that bacteria (most often depleted by too many antibiotics) with the foods that promote it and eliminating those foods that don't. Basically, what's not good is any food that's acid-forming, so pretty much all sugars and starches. Some alkaline foods are on the list, too ~ all fruits except lemons, limes and cranberries.<br />
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That leaves vegetables, cultured foods (those packed with probiotics, or healthy bacteria), some seeds, almonds, herbs and herb teas ~ and that's about it. Dairy is totally off the list. Meat is acidic, but it's allowed if it is no more than 20% of your diet.<br />
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Sounds like about as much fun as a stair master, huh? That's what I thought, but I decided to try it anyway. One week later, I have to say it's been interesting, and not that difficult.<br />
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First of all, I don't have to ask myself what I think I'll have to eat. I've subsisted on mainly baked or cooked vegetables, almonds, and eggs or oatmeal in the mornings. Tea or water are about my only drink options. I've also added a good probiotic towards a healthier internal climate.<br />
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I'm getting lots of fiber so it's filling. Also, I'm not dealing with cravings for something sweet<br />
to eat. I'm feeling calmer and more focused ~ unlike my usual compulsive self. The post-nasal drip I've dealt with for several years now is improving.<br />
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As a result of this frugality in the kitchen, I really appreciate and enjoy those social gatherings when I eat with friends.<br />
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I'll stay with this awhile to see what other benefits might emerge. I'll do as Hippocrates suggested and let food be my medicine!<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-63967459118087534632013-09-01T19:12:00.000-07:002013-09-01T19:12:38.323-07:00Holy WaterI'm sipping a glass of water as I write this.<br />
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It's my reminder that my first obligation is to nourish myself so that I can continue to do the things I need to do. It's the talisman I need these days to remind me that my health is my real 401 -K.<br />
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For all the cerebral inventory of what's good to eat and what's not, who among us is disciplined enough not to continue reaching into a bowl of salt and vinegar potato chips if it's sitting right there? It depends on how mindful we happen to be; in other words, focused.<br />
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But that's tricky territory, particularly in our US culture; where most everyone has some level of addictive behavior.No shame or blame intended here, because I equate "addiction" to "imbalance." We all experience varying spots on that continuum throughout our lives, depending on what's happening around us, and how centered we are in spite of it.<br />
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That centeredness come from the daily practice of reminding ourselves of what's important to us, and creating goals and strategies that support that.<br />
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Which is why I don't buy salt and vinegar potato chips. They might sit in my cupboard unopened, until something triggers my innate instinct to obsess or worry about something. Then I'm headed that direction to get some quick relief.<br />
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Of course, it's not really relief, but it sure feels like that ~ briefly, anyway.<br />
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That's because we resist emotional discomfort at all costs because something deep within us might change if we let those emotions and uncomfortable feelings wash over us. But feelings stem from thoughts ~ and thoughts are just, well...thoughts.<br />
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So back to the water. As I drink it, I focus only on the thought that I'm lucky to have clean water to drink, and that it's providing what my body wants and needs.<br />
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In this moment, I'm grateful; and in this moment, I don't need anything else.<br />
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<br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-84454835607170865362013-07-07T17:46:00.002-07:002013-07-07T17:46:18.239-07:00Want to Meet Your Neighbors? Start a Supper Club!Our little supper club has been an interesting experiment!<br />
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We've nearly finished five of our six Tuesday night gatherings of the Redlands Village Supper Club, and the outcomes have been interesting. Just a handful responded, and it turns out that has been perfect. Everyone who's been there has been interested in good food and delving into and sharing various nutritional benefits.<br />
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We've met people we didn't know, the conversation has been positive and supportive, and the food has been absolutely delicious!<br />
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Last week one neighbor brought gluten-free chicken enchiladas seasoned with a scrumptious tomatillo sauce straight from her garden. Someone else contributed fresh tomatoes sprinkled with basil, and my donation was a red leaf romaine salad with sliced fennel and red onion, tossed with a homemade dressing of parsley, mint, olive oil, paprika, garlic and soy sauce.<br />
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The flavors were delicious in and of themselves, but I'm convinced there is the added alchemy of dining among friends that enhances the whole mix.<br />
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The other component was to walk 30 minutes five days a week with someone, to meet individual health goals.<br />
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One person shared a desire to loose weight and lower her high blood pressure, and so she and I have partnered over the past weeks at 6:30 am every weekday morning to walk a mile and a half through the neighborhood.<br />
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Last week she shared that she's lost nearly 10 pounds and her blood pressure is hovering in the normal range.<br />
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Food is medicine, to be sure, but encouragement and support are also essential for lasting health changes.<br />
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Try dining together with a few neighbors, partner for some walks, and see if that isn't the case!<br />
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<br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-90167374924278940242013-06-16T20:04:00.002-07:002013-06-16T20:04:22.589-07:00We had our first Supper Club meeting for my neighborhood.<br />
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Three people showed up, including myself. We enjoyed a very large spinach salad, mixed with other salad greens, walnuts, red and green peppers, walnuts, mushrooms, carrots and raisins ~ seasoned with a homemade mustard vinigarette. Some rosemary bread and some iced tea and we were set.<br />
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We talked about our health challenges and goals. Each person had the basic belief that food can do amazing things, but came to our gathering because they felt some group support would help keep them on a healthier track.<br />
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Everyone reviewed their current exercise regime, or lack of one. Two of us are partnering every weekday to walk 30 minutes a day (about a mile and a half) about an hour after sunrise.<br />
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This coming Tuesday we will each bring a whole food dish to share, and talk further about our challenges and our progress. 6:30 a.m. will arrive soon so I'm heading to bed!Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-27214218014938309052013-06-06T19:47:00.001-07:002013-06-06T19:47:08.147-07:00Redlands Village Supper ClubI'm taking my food talk for a new walk...<div>
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So that I can "walk the talk," I'm starting a neighborhood supper club this month. I've invited residents of Redlands Village interested in improving their health to dine together on whole foods once a week, enjoy stimulating conversation, and applaud those improvements, however small.</div>
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While I firmly believe that awareness of our eating behavior is an essential part of learning to eat well, the support and connection with other people is essential, as well, because we all crave that. It may or may not happen in our homes around our own dinner tables. We seek it, nevertheless.</div>
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It will be fun to see who decides to join us, what new ways we'll learn of preparing healthy foods, the information we'll share and the friendships we'll make. And because we're gathering for such a laudable purpose, namely good health, I fully expect much good to come of it.</div>
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Exercise is part of the deal, and so each person will partner with a neighbor or spouse to walk our beautiful streets at least 30 minutes a day. We'll also drink more water and eat an apple a day. Everything else is optional.</div>
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So if someone has high cholesterol and high blood pressure, for example, I'm interested to see if it changes. I'm interested in finding out whether people notice that they sleep better, or that they have more energy. All or any of those things will show them that they're one the right track.</div>
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Who knows what else might emerge as a result of the little social experiment.</div>
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Our first gathering is next Tuesday evening over at Meadowlark Gardens Nursery. </div>
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We'll see what happens. I can't wait!</div>
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-74266854219020629012013-03-19T07:59:00.001-07:002013-03-19T07:59:24.523-07:00Immediate GratificationI'm all for the immediate gratification that food provides! Whole food, that is.<br />
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I've noticed that, just like a high-balance credit card account, the amount of sugar and carbs you eat can inch up during the day until the scales are tipped away from fruits and vegetables.<br />
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This can happen to all of us if we're not being mindful, moment to moment. In every aspect, that's the way we need to live in this world in order to thrive. But I found by paying closer attention, that I, too, have veered off the path.<br />
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I just wasn't noticing.<br />
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But I noticed last night. I wasn't craving an evening snack (like carbs!). I was over at Barnes & Noble later in the evening, and as I wandered over to the coffee bar and the pastry shelves as I usually do, I stopped and realized I didn't need any of that. I was satisfied.<br />
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How come?<br />
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Well, I had focused yesterday on eating lots of vegetables and fruits. I had apples on my oatmeal at breakfast, and for lunch had packed some homemade vegetable soup with plenty of high-fiber beans to microwave (had there been a stove, I would have heated it). Along with that, I had also prepared some coleslaw mixing shredded cabbage and carrots, some rice vinegar and olive oil, and some cilantro. Mid-afternoon, I ate an apple. <br />
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Dinner was a few ounces of baked chicken thighs, some more of that coleslaw, and a small helping of penne pasta with peppers and onions.<br />
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Sound like a lot of trouble. Not if you make a batch of soup and coleslaw that you can pull from the fridge. It's easy if you just think ahead and prepare a few simple dishes every few days.<br />
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This morning, I started again with oatmeal and chopped apples; and I have some more of that soup to take for lunch. For dinner, I'll make a large garden salad that I can eat over several days, and saute some portabello mushrooms to add to the rest of that vegetable pasta.<br />
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The benefits in how I feel provide great motivation!<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-74825997981447706882013-03-17T20:32:00.000-07:002014-06-17T19:15:05.996-07:00I'm Back!I took a hiatus this spring. I decided I had to take time and notice how well I was "walking the talk."<br />
I'm glad I did because sometimes when I'm saying a lot, I don't stop to notice how well I'm following my own advice.<br />
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Most of us are that way, I think. It's so very easy to spot all the areas where the rest of the world needs to improve, often the same areas we ourselves are neglecting.<br />
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There's a lot of truth in the phrase: "You spot it, you got it!"<br />
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I gained some awareness these past few months. The most valuable "aha moment" gained from slowing down and being more purposeful ~ or mindful ~ was that the more you truly nurture your body, the easier it is to make healthy choices.<br />
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Prior to that, the pace of my days was pretty ramped up, and I found that I was racing to complete whatever tick list was in front of me. I was totally in my head, and during that time the foods I was eating were more acidic than alkaline. It's the recipe for inflammation, and I found I was trying to think my way past it.<br />
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I write this because most of the time, this is how we are. We rely on thinking. I loved that arena. However, from that spot there's not much forward movement.<br />
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Instead, we have to rely on the intellect of our bodies. I found it's a pretty dependable vantage point if I'm getting enough sleep, enough water to drink, and enough fruits and vegetables.To do that, I had to be purposeful and I had to slow down.<br />
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Healthy eating truly is about residing in the moment, with one very simple question to answer every single time we make a choice: "Does this give me energy, or does it take away energy?"Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-6602853102074715252013-01-03T19:18:00.001-08:002013-01-03T19:18:08.072-08:00Paula Deen's Got it Down!I never thought I'd be singing Paula Deen's praises, but I think she's figured it out!<br />
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America's best known Southern cook has a pretty good grasp of healthy eating witnessed by the fact that she's now 36 pounds lighter onthe scale. I predict she will be able to maintain on that path because she's not totally eliminating the foods she likes; she's just eating less of them!<br />
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Other tips she's shared: she watches her portions, loads her plate with "greens", doesn't totally abstain from her favorite foods, and she takes time to notice and appreciate what she's eating.<br />
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As with any self-improvement path, unless you're a Tibetan monk, it's best to cut yourself a bit of slack. In Paula Deen's case, she still enjoyed fried chicken. The difference is that it's now an occasional treat, rather than an almost daily staple.<br />
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For some ridiculous reason, we will go for "perfect" in our journey to be better people. But being "better" is different that being "best" or, well, perfect. "Perfect" suggests a comparison with others ~ so that we can stand out. "Better" means, we're better than we used to be. Not necessarily a huge transformation, but rather a shift.<br />
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Turns out those shifts in behavior are a lot easier to sustain.<br />
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Just ask Paula Deen!<br />
Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com1tag:blogger.com,1999:blog-8567891570282945068.post-85994690037877929742012-12-05T19:19:00.001-08:002012-12-05T19:23:02.048-08:00Another New Year of Broken Resolutions<span style="font-family: Arial, Helvetica, sans-serif;">New Year's resolutions are over rated, aren't they?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Made to be broken. But maybe because we set the bar way too high, as a result of visions of where we think we should be.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">"Should" is a word laden with high expectations and a good dose of shame. No surprise, then, that we fall short of our lofty goals.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Few resolutions are more popular than the resolve to loose weight.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">We create a grand plan, but we seriously underestimate how the bombardment of stimulation in our day-to day lives continually pulls us off course. </span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">But it doesn't have to be so hard. Small shifts in behavior can produce huge results.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">During this busy holiday season, start integrating those small changes by just drinking more water and eating an apple a day. Along with that, take the time to savor what this practice means for your body.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">Taking time to notice and be aware of the nurturing you are providing yourself is a great way to punctuate your day. Little by little, you'll notice that those small changes are making a noticeable difference in the way you feel.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">Give it a try. Passage into the coming year just might be a while lot smoother.</span><br />
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<span style="font-family: Arial;"></span><br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-38819040420828581822012-11-17T12:47:00.003-08:002012-11-17T12:47:33.850-08:00Twinkies Are Toast!That's it! Twinkies are toast!<br />
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After a run of grocery stores, no doubt the shelves where the junk food introduced when Boomer's were kids will soon have some other brand of sugar fix to offer.<br />
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But it won't be from the folks who brought us Wonder Bread and Hostess cupcakes.They've shut their doors and given all their workers pink slips.<br />
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Somewhere between 1948 and 1950 I sank my baby teeth into my first chocolate, cream- filled Hostess cupcake. A bakery truck used to drive to our door out on our Ohio farm, and the driver would gleefully write out a bill on those occasions when my brother and I would let him in the door and unload the goods. <br />
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I would wash mine down with a glass of chocolate-flavored Ovaltine, while my grandmother would lecture me about not chewing my food enough to let the digestive enzymes from my saliva do their work.(She also used to tell me a penny would turn green if I dropped it into a glass of Coke. I laughed then because I thought she was behind the times. Now I think she was brilliant.)<br />
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Absent back then, Hostess products would have left a significant void in all of the sugary snacks available to Americans. <br />
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Not so now.<br />
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That's because high-fructose corn syrup laces most of the food products in those middle grocery aisles. If it's in a box or a can, it's probably got sugar, fat or salt; often, all three.<br />
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Back in the day when Twinkies premiered, most Americans were fairly fit. But as a society, we became more prosperous, we accumulated more stuff, and we began to eat a lot more food.<br />
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Food was no longer fuel for our bodies three times a day; smewhere along the way we became hooked, and food became a drug of choice.<br />
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Few people will go through withdrawal in the absence of Twinkies. There's still plenty of sugar out there.<br />
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Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-12729324491733411582012-11-04T17:44:00.002-08:002012-11-04T17:50:12.303-08:00Signficant Change Starts With Just a ShiftI attended an obesity conference here in town last week.<br />
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We all know the situation is grim. Just take a look around.<br />
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The room was filled with worried professionals who work to serve health care and wellness. They know it's a situation that not only destroys a person's health, but collectively it is on track to bankrupt the country. <br />
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Understandably, not a few people doubt their ability to make themselves healthier because they've failed before; and they assume that, should they try, they'll fail again.<br />
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Someone who is 25 or more pounds overweight (much of the population), living with the stress of an uncertain economy (most of the population) can't find the first rung on the ladder towards gaining some sense of control.<br />
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There seems to be little sense of "space" amidst the complexities of the world in which we live where we can collect ourselves and consciously decide our course, and then carry it out. We're blown all over the place by the winds of change.<br />
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We live in a culture of people who frame reality around the way it's gonna be someday rather than the way it is. Our minds reside in the realm of expectations, putting any decisions that might carry us forward on hold. Maybe that's what's been modeled for them in their families, or what's projected through media advertising. What we want is always somehow out of reach, but we wish and hope for that to change.<br />
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Those are extremely strong beliefs ~ enough to solidly stop any forward momentum.<br />
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Those are the beliefs of the disempowered, but it's really a short distance to empowerment.<br />
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That's becuase the most significant changes are only the slightest shifts; when you choose to go without fries when you order that cheeseburger, or drink from your water bottle instead of a soda cup.<br />
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It can be when you steam some diced broccoli and carrots to mix with the kids' mac and cheese; and then take them for a 10 minute walk around the neighborhood instead of heading right to the TV.<br />
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Or maybe you give your husband or wife a hug and just say "I love you" for no reason, and feel how that feeds your heart so much more than does food.<br />
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Those represent those "first rungs" we're looking for on the road to better health! <br />
<br />Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-30814287985126129682012-10-28T19:22:00.002-07:002012-10-28T19:34:16.161-07:00Is It Really Time for Dinner?This evening I was frustrated because my husband and I arrived home from a weekend trip, and I had nothing planned for supper.<br />
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I immediately reached for one of my cookbooks for using fresh produce, but I was coming up with nothing that appealed to me. Why was that? I'm telling everyone to eat whole foods as much as possible, and I was flaking out on them!<br />
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Then I realized something. <em>I wasn't that hungry</em>.<br />
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That was a pivotal moment. I remembered that I had a large breakfast (eggs benedict with spinach) as we traveled back from Colorado Springs to Grand Junction; and then we each had an avocado, tomato and cheese sandwich, along with with apple slices and almonds, mid-afternoon. No wonder I had no appetite for a full dinner meal.<br />
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So I drove to the store and picked up some prepared chicken noodle soup from the deli area, and a few small squares of jalapeno corn bread. I heated the soup, cut a couple of slices of the cornbread for the side, and we were set.<br />
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The soup portions weren't large; about a cup and a half for each of us, but it was plenty.<br />
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Here's the take-away. <br />
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We are so conditioned to eating full meals in the evening that it may feel strange not to do it.<br />
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True enough, the soup wasn't prepared in my kitchen, and neither was the corn bread. Had I prepared a meal of fresh, whole foods, I probably would have served up larger portions, along with some pasta.<br />
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But quite often, "less is more," and ideally we're better off putting less food into our stomachs in the evening; and eating more earlier in the day. <br />
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Think about it. We probably spend more on stocking up for dinner in the evening than for any other meal.<br />
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Less food at night could mean a lot more savings on your grocery bill!Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0tag:blogger.com,1999:blog-8567891570282945068.post-20057684454452893562012-10-24T20:48:00.002-07:002012-10-24T20:52:51.324-07:00A World View of FoodI've noticed over the past few years that there have been a number of international viewers of this blog.<br />
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As you've seen, I am passionate about sharing how good food can empower our lives in so many ways; by making us healthier, more focused, and less wasteful of our time, our energy and our money. It's the one area of our lives we can exercise some control.<br />
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Whole foods and clean water is the currency of the future; it's where our true wealth lies. If you've read my blogs, you see that my main message is that healthy eating is affordable health care.<br />
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I invite comments from my readers, particularly those beyond our borders, to share with me how they view food and how people relate to it within their own cultures.<br />
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I truly believe we can simplify and enrich our lives by simplifying our eating habits. <br />
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How do you see it? I'd like to know ~Paula Andersonhttp://www.blogger.com/profile/12386323221893240283noreply@blogger.com0