At year's end, I must say that I'm hopeful.
Yes, we have an obesity and diabetes epidemic. Yes, we have a generation of children who are less healthy than their parents were as children.
But as I read all new books and magazine articles emerging on healthy eating, I see that there's an awareness growing that being mindful is the necessary backdrop for any kind of personal transformation, including weight loss and becoming healthier.
"Awareness is the key to change. Once we are aware of something, it cannot remain the same. Awareness plus small changes in our automatic behaviors can produce large changes over time."
That, from "Mindful Eating ~ A Guide to Rediscovering a Healhty & Joyful Relationship With Food."
There you have it ~ a simple solution, yet a difficult practice ~ at first. But not forever.
As we realize there is no "perfect", there is no "end zone" or arrival point, we understand that every moment presents opportunities for change and greater happiness.
And no behavior presents itself as often as eating. It's something we all do ~ everyday.
If we take the time to appreciate that good food is a gift to us ~ we not only feed our bodies, but also our hearts ~ and our souls.
May you gather at your tables in that spirit with those you love and celebrate how very blessed we are ~ each and every one of us!
Happy New Year!
Tuesday, December 28, 2010
Sunday, December 12, 2010
Reflections on the Fiber Focus
What I love about this approach is that I don't think much about food ~ and the more fiber-rich foods I eat, the more I naturally gravitate towards them.
I don't find that I'm "makin' a list and checkin' it twice" like I often do when I obsess about food, and I don't drive myself crazy deciding whether I've been "naughty or nice" if I decide to have a piece of cheesecake!
Over the past week, I find I do have to "graze" and eat often just to get maybe 30 grams of fiber during the course of the day, and I feel pretty good as a result physically.
The surprise here is that I've felt much more calm and centered emotionally ~ pretty much within the week or so span I've been doing this. It's an unexpected bonus!
I feel more confident about my food choices, because I'm not struggling so often with the "should I" or "shouldn't I" debate, but rather know that my body directs me to eat what I need ~ and the choices are good!
This is a new dimension of the food journey that's well worth exploring!
I don't find that I'm "makin' a list and checkin' it twice" like I often do when I obsess about food, and I don't drive myself crazy deciding whether I've been "naughty or nice" if I decide to have a piece of cheesecake!
Over the past week, I find I do have to "graze" and eat often just to get maybe 30 grams of fiber during the course of the day, and I feel pretty good as a result physically.
The surprise here is that I've felt much more calm and centered emotionally ~ pretty much within the week or so span I've been doing this. It's an unexpected bonus!
I feel more confident about my food choices, because I'm not struggling so often with the "should I" or "shouldn't I" debate, but rather know that my body directs me to eat what I need ~ and the choices are good!
This is a new dimension of the food journey that's well worth exploring!
Saturday, December 4, 2010
Count Fiber Grams ~ Not Calories!
Here's a nugget of health advice ~ to prevent or improve heart disease, diabetes, or obesity ~ make those grams of fiber add up every day!
Fiber revs up your metabolism, helps stabilize blood sugars, optimizes what goes on in your intestines and reduces food cravings ~ and all you have to do is eat enough of it!
So gone are the worries that you'll weaken and eat a sack of Oreo's, or how you'll ever figure out complicated food exchanges ~ or that you have to keep counting calories.
The trick, I hear, is to eat 40 grams of fiber every day, and your body chemistry calibrates the rest.
I tried it out yesterday. It was enlightening. First of all, you won't find much fiber in fast food ~ so there's a benefit right there. It's mainly in fruits, nuts, vegetables and legumes (beans), but you have to eat a lot to tally 40 g ~ another benefit. Lastly, once you get six or seven grams of fiber under your belt (literally)for the day, you don't crave foods that offer NOTHING nutritionally.
So ~ I started with a serving of oatmeal mixed with a chopped apple. That's 9 g right there. (Most apples have 5 g of fiber, which probably is how the adage, "an apple a day" came about.)
A handful of almonds later on added another several grams, and for lunch I had two bowls of a soup that I had made the day before with chopped beets, cabbage, carrots and onions ~ so about 7 g for each bowl ~ or 14 g total.
Going into the afternoon, I had already had more than 20 g of fiber and I noticed that I felt pretty good. The other thing I noticed was I really craved more of the good stuff ~ so another apple was much more appealing mid afternoon than fiberless saltines or something sweet.
So as you "nickel and dime" your way along in terms of grams, you find it's really not that difficult to get to 40g at the end of the day ~ if you're eating the right stuff. Though you have to eat often and a lot (of good stuff!!) to get there, it's not so hard because your body naturally craves it.
Take this as a mantra for two or three days: "Focus on forty!"
Let's see what happens!
Fiber revs up your metabolism, helps stabilize blood sugars, optimizes what goes on in your intestines and reduces food cravings ~ and all you have to do is eat enough of it!
So gone are the worries that you'll weaken and eat a sack of Oreo's, or how you'll ever figure out complicated food exchanges ~ or that you have to keep counting calories.
The trick, I hear, is to eat 40 grams of fiber every day, and your body chemistry calibrates the rest.
I tried it out yesterday. It was enlightening. First of all, you won't find much fiber in fast food ~ so there's a benefit right there. It's mainly in fruits, nuts, vegetables and legumes (beans), but you have to eat a lot to tally 40 g ~ another benefit. Lastly, once you get six or seven grams of fiber under your belt (literally)for the day, you don't crave foods that offer NOTHING nutritionally.
So ~ I started with a serving of oatmeal mixed with a chopped apple. That's 9 g right there. (Most apples have 5 g of fiber, which probably is how the adage, "an apple a day" came about.)
A handful of almonds later on added another several grams, and for lunch I had two bowls of a soup that I had made the day before with chopped beets, cabbage, carrots and onions ~ so about 7 g for each bowl ~ or 14 g total.
Going into the afternoon, I had already had more than 20 g of fiber and I noticed that I felt pretty good. The other thing I noticed was I really craved more of the good stuff ~ so another apple was much more appealing mid afternoon than fiberless saltines or something sweet.
So as you "nickel and dime" your way along in terms of grams, you find it's really not that difficult to get to 40g at the end of the day ~ if you're eating the right stuff. Though you have to eat often and a lot (of good stuff!!) to get there, it's not so hard because your body naturally craves it.
Take this as a mantra for two or three days: "Focus on forty!"
Let's see what happens!
Wednesday, December 1, 2010
Is Healthy Eating a Path to Financial Stability?
... if you have any income at all, yes.
I just read today that Americans on the average spent $4,000 eating out last year. That breaks down to about $75 a week ~ so I'd guess they may even spend more than that. Americans also waste 40 percent of that food, which makes those excursions even pricier!
And of the food that gets eaten, how much is even good for them? Further, much of our health care spending goes to treat illnesses caused by the way we eat.
But this isn't out of control spending. It's all very much within the control of every person who eats.
Think about it ~ if you cut your trips to the restaurants by half, and then actually planned the meals that you have at home (because we waste 40 percent of kitchen food, too), you might end up with an extra $100 a week, or $400 at the end of the month ~ or enough over a year's time to buy a used car, make some home improvements, or take a vacation.
It would take some planning and some lifestyle changes, and the family would have to make a united effort (not a small challenge).
But if you end up healthier and wealthier for it, it may well be worth considering!
I just read today that Americans on the average spent $4,000 eating out last year. That breaks down to about $75 a week ~ so I'd guess they may even spend more than that. Americans also waste 40 percent of that food, which makes those excursions even pricier!
And of the food that gets eaten, how much is even good for them? Further, much of our health care spending goes to treat illnesses caused by the way we eat.
But this isn't out of control spending. It's all very much within the control of every person who eats.
Think about it ~ if you cut your trips to the restaurants by half, and then actually planned the meals that you have at home (because we waste 40 percent of kitchen food, too), you might end up with an extra $100 a week, or $400 at the end of the month ~ or enough over a year's time to buy a used car, make some home improvements, or take a vacation.
It would take some planning and some lifestyle changes, and the family would have to make a united effort (not a small challenge).
But if you end up healthier and wealthier for it, it may well be worth considering!
Thursday, November 18, 2010
Put Thanksgiving Meal Stress on the Back Burner
As Thanksgiving Day approaches, the tension is mounting for the cooks. That's especially the case if company is coming!
But it doesn't have to be that way. For starters, it is, after all, THANKSGIVING DAY!
We have much to be thankful for, and so it is important to focus on that. All the rest is small stuff. For starters, if you have smiling faces on the people you love as they gather around the table, you could serve up macaroni and cheese and celebrate!
So if you're planning the traditional dinner, and you have the money to go grocery shopping because you have a job, and you have a table around which to gather the people you love ~
you're rich by the much of the world's standards.
The best strategy in getting ready for the big meal to plan ahead and keep it simple.
The central player is the turkey, so buy it early enough so it will have time to thaw. (The larger ones can take a couple of days to thaw in the fridge.) If you're planning on making a cranberry salad, that should be done the day before.
If you're having company, let someone else bring a potato dish (sweet potatoes or traditional, mashed potatoes) because managing both, along with gravy, is probably the most time consuming part. If your not having guests, assign that task to another member of the family.
Once the turkey is stuffed and in the oven (usually early in the morning to be ready by midday), you can then focus on a couple of healthy side dishes ~ with recipes calling for green beans, squash or carrots.
Here's another tip. Clean up pans and dishes as you go ~ then you won't be overwhelmed with the messy array spread over the stove and counter tops, and spilling over into the kitchen sink.
If you have children over age five, let them set the table. (You can fine tune the layout later!)
Another key: Focus on the moments and the tasks right in front of you and forget about the litany that remains to be done. Also ~ take a minute every now and then to just breathe!
Don't get hung up on the Norman Rockwell vision in your head of the perfect holiday setting. That guarantees it won't be what you hope for. Embrace what surrounds you, with all its imperfections.
And smile a lot ~ because that's what everyone will remember.
Happy Thanksgiving, everyone!
But it doesn't have to be that way. For starters, it is, after all, THANKSGIVING DAY!
We have much to be thankful for, and so it is important to focus on that. All the rest is small stuff. For starters, if you have smiling faces on the people you love as they gather around the table, you could serve up macaroni and cheese and celebrate!
So if you're planning the traditional dinner, and you have the money to go grocery shopping because you have a job, and you have a table around which to gather the people you love ~
you're rich by the much of the world's standards.
The best strategy in getting ready for the big meal to plan ahead and keep it simple.
The central player is the turkey, so buy it early enough so it will have time to thaw. (The larger ones can take a couple of days to thaw in the fridge.) If you're planning on making a cranberry salad, that should be done the day before.
If you're having company, let someone else bring a potato dish (sweet potatoes or traditional, mashed potatoes) because managing both, along with gravy, is probably the most time consuming part. If your not having guests, assign that task to another member of the family.
Once the turkey is stuffed and in the oven (usually early in the morning to be ready by midday), you can then focus on a couple of healthy side dishes ~ with recipes calling for green beans, squash or carrots.
Here's another tip. Clean up pans and dishes as you go ~ then you won't be overwhelmed with the messy array spread over the stove and counter tops, and spilling over into the kitchen sink.
If you have children over age five, let them set the table. (You can fine tune the layout later!)
Another key: Focus on the moments and the tasks right in front of you and forget about the litany that remains to be done. Also ~ take a minute every now and then to just breathe!
Don't get hung up on the Norman Rockwell vision in your head of the perfect holiday setting. That guarantees it won't be what you hope for. Embrace what surrounds you, with all its imperfections.
And smile a lot ~ because that's what everyone will remember.
Happy Thanksgiving, everyone!
Tuesday, November 9, 2010
Nothing Like Soup to Nourish Body & Soul
November is a month for soup.
Soup steaming from a bowl resonates with chilly winds and gray skies, and a crock pot can get plenty of use between now and abundant turkey left-overs!
I fixed a wonderful blend today ~ a sweet potato and peanut stew. (See recipe section of this blog)
What I love about soups is you can vary the ingredients, depending on what you have on hand.
I've written a number of times about the value of having a food pantry ~ with such items as canned tomatoes, beans, and broths.
Those are employed in this recipe, along with a few diced sweet potatoes, some spices like cinnamon and cumin, mixed with garlic and red pepper flakes ~ and peanut butter!
It can all go into the crock pot at once, or if you want to fix it quicker on stove top, saute the spices and garlic in a dab of olive oil, and then add it to the pot with everything else.
The blend of spices warms the spirit, as well as the palette.
As with any dish that combines a host of nutritious ingredients, you shouldn't crave more once you've eaten a hearty bowl of this soup!
Soup steaming from a bowl resonates with chilly winds and gray skies, and a crock pot can get plenty of use between now and abundant turkey left-overs!
I fixed a wonderful blend today ~ a sweet potato and peanut stew. (See recipe section of this blog)
What I love about soups is you can vary the ingredients, depending on what you have on hand.
I've written a number of times about the value of having a food pantry ~ with such items as canned tomatoes, beans, and broths.
Those are employed in this recipe, along with a few diced sweet potatoes, some spices like cinnamon and cumin, mixed with garlic and red pepper flakes ~ and peanut butter!
It can all go into the crock pot at once, or if you want to fix it quicker on stove top, saute the spices and garlic in a dab of olive oil, and then add it to the pot with everything else.
The blend of spices warms the spirit, as well as the palette.
As with any dish that combines a host of nutritious ingredients, you shouldn't crave more once you've eaten a hearty bowl of this soup!
Friday, November 5, 2010
Splitting a Meal Helps Keep Calories in Check, & Your Checkbook!
You want to save money and eat right. You can't eat restaurant food and accomplish that.
Wrong.
It's about balance. It doesn't have to be an "either or" decision.
Typically, the frugal course is to cook at home. But sometimes you want some variation from that routine. You can make that choice, and it can still be relatively healthy, and still be affordable.
For example, my husband and I had been very busy all day, and while we could have cooked up something at home, it was Friday night and we wanted something different.
We know, of course, that to go out for dinner is always in the neighborhood of $35 or $40. We only feel good about spending that much money once or twice a month ~ maybe.
So I suggested Andy stay at home and relax and I'd get something for us. I selected a local Asian restaurant and picked up one order of vegetables and rice for us to split. That was less than $10.00.
When I got home, the wine was opened and we shared what turned out to be plenty for two people. It was delicious ~ it was something different ~ and it was very affordable.
Tomorrow I'll refocus on preparing something good here at home.
Wrong.
It's about balance. It doesn't have to be an "either or" decision.
Typically, the frugal course is to cook at home. But sometimes you want some variation from that routine. You can make that choice, and it can still be relatively healthy, and still be affordable.
For example, my husband and I had been very busy all day, and while we could have cooked up something at home, it was Friday night and we wanted something different.
We know, of course, that to go out for dinner is always in the neighborhood of $35 or $40. We only feel good about spending that much money once or twice a month ~ maybe.
So I suggested Andy stay at home and relax and I'd get something for us. I selected a local Asian restaurant and picked up one order of vegetables and rice for us to split. That was less than $10.00.
When I got home, the wine was opened and we shared what turned out to be plenty for two people. It was delicious ~ it was something different ~ and it was very affordable.
Tomorrow I'll refocus on preparing something good here at home.
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