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.
"Impossible!" many would say. After all, the cost of food is going up and money is tight for much of middle-class America.
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.
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.
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!)
Interestingly, I feel totally satisfied afterwards, and savoring the greens just felt "good."
Thus inspired, I went to the store and picked up some kale, some blueberries, spinach and a few apples.
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.
Blueberries are for my waffles, but they are a great high-fiber snack anytime.
Even for four people, mixing it up that way can stretch your food dollar while you deliver good nutrition to your very cells!
I love the saying: "Less is more". If we just think ahead, we waste less so we spend less.
What's not to like about that?
Tuesday, September 2, 2014
Friday, August 22, 2014
Tumeric Tea ~ My New Favorite Drink!
I fervently believe in the alchemic powers of whole foods.
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.
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.
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.
To my dismay, I could hardly choke it down.
The lemons delivered a mighty "bite" to the taste buds, and pretty much over-powered the drink.
I was going to work on this.
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.
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.
Verdict? I LOVE it! It tastes much like chai tea, but minus the caffeine.
If you want to try it: 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.
Pour it into your favorite cup and enjoy!
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.
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.
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.
To my dismay, I could hardly choke it down.
The lemons delivered a mighty "bite" to the taste buds, and pretty much over-powered the drink.
I was going to work on this.
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.
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.
Verdict? I LOVE it! It tastes much like chai tea, but minus the caffeine.
If you want to try it: 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.
Pour it into your favorite cup and enjoy!
Tuesday, June 17, 2014
Eat Well ~ Be Well
A few years ago, I compiled what I felt to be my main messages into a coaching booklet entitled "Eat Well, Be Well."
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.
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.
I invite my followers to check it out. I'd love to hear your feedback!
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.
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.
I invite my followers to check it out. I'd love to hear your feedback!
Monday, March 31, 2014
No 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?
As long as we're doing as we always do, or thinking as we always did, things probably have not changed a whole lot.
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.
It's called growth ~ that level of transformation that finds us different today than we were yesterday.
Food can do that.
There's an alchemy that awaits when whole foods are allowed to work their magic. Well, it's not really magic; 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.
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.
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.
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.
It's my mantra: healthy eating is affordable health care!
As long as we're doing as we always do, or thinking as we always did, things probably have not changed a whole lot.
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.
It's called growth ~ that level of transformation that finds us different today than we were yesterday.
Food can do that.
There's an alchemy that awaits when whole foods are allowed to work their magic. Well, it's not really magic; 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.
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.
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.
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.
It's my mantra: healthy eating is affordable health care!
Saturday, March 8, 2014
Lenten Season Supports Mindful Eating
Lent is once again upon us, offering the opportunity to be more focused on healthy eating.
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.
Framing it as a period of penance, we fail to see the advantages.
But there are many.
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.
However, even making slight, but consistent changes during this six-week season could be framed in the context of a cleanse.
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.
The desired outcome, of course, is to become more in touch with our inner selves.
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.
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!
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.
Framing it as a period of penance, we fail to see the advantages.
But there are many.
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.
However, even making slight, but consistent changes during this six-week season could be framed in the context of a cleanse.
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.
The desired outcome, of course, is to become more in touch with our inner selves.
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.
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!
Saturday, October 5, 2013
Let Food Be Your Medicine!
We're such a chemical soup!
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.
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!
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.
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.
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.
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.
I'm getting lots of fiber so it's filling. Also, I'm not dealing with cravings for something sweet
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.
As a result of this frugality in the kitchen, I really appreciate and enjoy those social gatherings when I eat with friends.
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!
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.
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!
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.
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.
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.
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.
I'm getting lots of fiber so it's filling. Also, I'm not dealing with cravings for something sweet
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.
As a result of this frugality in the kitchen, I really appreciate and enjoy those social gatherings when I eat with friends.
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!
Sunday, September 1, 2013
Holy Water
I'm sipping a glass of water as I write this.
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.
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.
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.
That centeredness come from the daily practice of reminding ourselves of what's important to us, and creating goals and strategies that support that.
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.
Of course, it's not really relief, but it sure feels like that ~ briefly, anyway.
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.
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.
In this moment, I'm grateful; and in this moment, I don't need anything else.
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.
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.
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.
That centeredness come from the daily practice of reminding ourselves of what's important to us, and creating goals and strategies that support that.
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.
Of course, it's not really relief, but it sure feels like that ~ briefly, anyway.
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.
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.
In this moment, I'm grateful; and in this moment, I don't need anything else.
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