For over two years now I've been writing of various approaches and insights into the challenge of eating well. I expect to be blogging for another two years about our relationship with food because there is so much to say about it!
Now I've condensed the material I feel to be most useful into a little book designed as a guide on this journey that we all share.
It's called "Eat Well ~ Be Well", and it will be posted on e-bay this weekend. It's meant to be used for both information as well as some personal journaling. The messages are pretty simple ~ and they are presented as a daily practice, because daily practice is the surest route to real change. I also invite some thoughtful exploration of the reader's beliefs about his or her relationship with food, as well as a look at what emotional factors may need to be considered.
I welcome the opportunity to share it with you!
Happy New Year!
Monday, December 26, 2011
Sunday, December 18, 2011
Count to Ten Before You Bite!
It really is amazing how quickly we can eat something, without giving much thought to it.
We do everything quickly these days, and multiple things at once. That's why "mindfulness" is a relatively new concept. Now you can read about "mindful" anything!
It connotes slowing down enough to be aware ~ to pause ~ to reflect. That's not exactly a Western behavior, but it's essential that we "get it;" for the health of our bodies, our minds and our souls.
I know from experience that if I'm stressed, I'll eat more ~ maybe of the wrong stuff ~ as opposed to times when I'm more relaxed.
Maybe that's part of the function of saying a prayer (or "grace") before meals, because you're taking a moment to express gratitude for the food before you.
But since not many people do that, even quietly taking some deep breaths when you're particularly busy and doing lots of things at once, can create enough of a space to make a better choice when it comes to eating!
We do everything quickly these days, and multiple things at once. That's why "mindfulness" is a relatively new concept. Now you can read about "mindful" anything!
It connotes slowing down enough to be aware ~ to pause ~ to reflect. That's not exactly a Western behavior, but it's essential that we "get it;" for the health of our bodies, our minds and our souls.
I know from experience that if I'm stressed, I'll eat more ~ maybe of the wrong stuff ~ as opposed to times when I'm more relaxed.
Maybe that's part of the function of saying a prayer (or "grace") before meals, because you're taking a moment to express gratitude for the food before you.
But since not many people do that, even quietly taking some deep breaths when you're particularly busy and doing lots of things at once, can create enough of a space to make a better choice when it comes to eating!
Thursday, December 8, 2011
Cutting Corners in the Kitchen
I bought a cod fillet the other day.
They're generally pricey, but I stretched 3/4 pound into two meals. I used 1/2 pound to prepare two portions sauteed with sprinkles of lemon juice and dill, sided with a sweet potato split between us, and a hearty cole slaw with added ingredients of broccoli, peanuts, figs and grapes.
Tonight, I steamed the rest of that cod, sauteed a handful of mushrooms with a few pine nuts, and mixed all of that that with some linguini and basil pesto.
The most costly items were the pound of the slaw I bought at the deli counter ($5), and the small container of pesto, also about $5. We ate all the slaw, but the pesto will be stretched to add to other noodle dishes when I want to fix something quickly.
We don't normally eat dessert, but now that Haagan Daas has these tiny containers of ice cream for about $1.50, every once in awhile I pick up a couple.
And when I go to the store, I NEVER push a big shopping cart, because I don't want to walk out with more than a couple of bags.
A big part of eating well and not spending a lot of money is thinking ahead.
What do you need to buy to go with what you already have in the cupboards or in the fridge?
They're generally pricey, but I stretched 3/4 pound into two meals. I used 1/2 pound to prepare two portions sauteed with sprinkles of lemon juice and dill, sided with a sweet potato split between us, and a hearty cole slaw with added ingredients of broccoli, peanuts, figs and grapes.
Tonight, I steamed the rest of that cod, sauteed a handful of mushrooms with a few pine nuts, and mixed all of that that with some linguini and basil pesto.
The most costly items were the pound of the slaw I bought at the deli counter ($5), and the small container of pesto, also about $5. We ate all the slaw, but the pesto will be stretched to add to other noodle dishes when I want to fix something quickly.
We don't normally eat dessert, but now that Haagan Daas has these tiny containers of ice cream for about $1.50, every once in awhile I pick up a couple.
And when I go to the store, I NEVER push a big shopping cart, because I don't want to walk out with more than a couple of bags.
A big part of eating well and not spending a lot of money is thinking ahead.
What do you need to buy to go with what you already have in the cupboards or in the fridge?
Wednesday, November 30, 2011
It's Simple, Not Easy!
Accept it. You're human.
That means there is no "perfect" path to eating well. You start over every day, because every day brings a new set of challenges that can illicit a range of responses, depending on where you happen to be emotionally.
The more detached we are from what goes on around us, the clearer our choices. But that clarity fades during a day packed with lots of activity with little time to reflect. That's when our ego is usually in the driver's seat, and the foods with the greatest appeal will likely be those containing sugar, fat or salt.
When there's too much going on, or too much to process emotionally and mentally, we're in a state of stress which means our choices will be different than if we're relaxed. Worse yet is the increased mental chatter where we debate with ourselves how best to "fix" whatever situation we're facing.
It's how we live, driven by fear and guilt that if we don't solve the problems before us, it will reflect our own short-comings, or result in outcomes we don't want.
It's at those times that vinegar and salt potato chips never looked better, and a bag of them can be emptied in no time!
Our responsibility to ourselves and to everyone else lies in maintaining a relaxed state of mind. That's the "climate" where healthy choices thrive. Interestingly, the problems then take care of themselves, mainly because we can then view them differently!
That means there is no "perfect" path to eating well. You start over every day, because every day brings a new set of challenges that can illicit a range of responses, depending on where you happen to be emotionally.
The more detached we are from what goes on around us, the clearer our choices. But that clarity fades during a day packed with lots of activity with little time to reflect. That's when our ego is usually in the driver's seat, and the foods with the greatest appeal will likely be those containing sugar, fat or salt.
When there's too much going on, or too much to process emotionally and mentally, we're in a state of stress which means our choices will be different than if we're relaxed. Worse yet is the increased mental chatter where we debate with ourselves how best to "fix" whatever situation we're facing.
It's how we live, driven by fear and guilt that if we don't solve the problems before us, it will reflect our own short-comings, or result in outcomes we don't want.
It's at those times that vinegar and salt potato chips never looked better, and a bag of them can be emptied in no time!
Our responsibility to ourselves and to everyone else lies in maintaining a relaxed state of mind. That's the "climate" where healthy choices thrive. Interestingly, the problems then take care of themselves, mainly because we can then view them differently!
Wednesday, November 23, 2011
A Little Gratitude Can Reduce Those Cravings!
Tomorrow is Thanksgiving Day ~ the day everyone gets a huge pass in their struggle with food. No need to be on guard against sugar, fat and salt this day. We all know we can indulge with full absolution!
But as human beings, we don't live by bread alone, to reference a biblical phrase. That's because hunger is not just physical. It's also emotional, and the relationships we hold dearest ideally offer connection at Thanksgiving, and that's what feeds our souls.
When those expectations fall short, as is the nature of relationships at one time or another, our recourse is to fill that void by over-eating. No right or wrong judgment here ~ it's what we do.
But there's another angle to consider ~ and that's our ability to nurture ourselves by connecting with our own hearts. We do that through gratitude. We do that by counting our blessings.
Tomorrow is a day to take stock ~ to be thankful for a meal on the table, and for those who sit down to share it with us. We are thankful for the love that is shown to us by not counting unfulled wishes.
We fill our own hearts first, so we can love ourselves. It's from that source that we can then authentically share ourselves with others, understanding that those who seem emotionally unavailable to our needs are really simply lacking in their own level of self-love.
This is how we feed our emotional hunger. We nurture ourselves by expressing gratitude for what we've been given.
If we believe in our own worthiness to receive love ~ and EVERYONE is worthy ~ we won't look at food as our only source of comfort.
So as the turkey is carved, take a few minutes and count your blessings because there are many.
And then enjoy your meal ~ Happy Thanksgiving!
But as human beings, we don't live by bread alone, to reference a biblical phrase. That's because hunger is not just physical. It's also emotional, and the relationships we hold dearest ideally offer connection at Thanksgiving, and that's what feeds our souls.
When those expectations fall short, as is the nature of relationships at one time or another, our recourse is to fill that void by over-eating. No right or wrong judgment here ~ it's what we do.
But there's another angle to consider ~ and that's our ability to nurture ourselves by connecting with our own hearts. We do that through gratitude. We do that by counting our blessings.
Tomorrow is a day to take stock ~ to be thankful for a meal on the table, and for those who sit down to share it with us. We are thankful for the love that is shown to us by not counting unfulled wishes.
We fill our own hearts first, so we can love ourselves. It's from that source that we can then authentically share ourselves with others, understanding that those who seem emotionally unavailable to our needs are really simply lacking in their own level of self-love.
This is how we feed our emotional hunger. We nurture ourselves by expressing gratitude for what we've been given.
If we believe in our own worthiness to receive love ~ and EVERYONE is worthy ~ we won't look at food as our only source of comfort.
So as the turkey is carved, take a few minutes and count your blessings because there are many.
And then enjoy your meal ~ Happy Thanksgiving!
Monday, November 21, 2011
Two Can Eat As Cheaply As One!
Il Bistro. a local Italian restaurant, is a bit pricey for my pocketbook right now, but I was still able to enjoy some of their great cuisine. Tonight my husband and I split an order of Eggplant Parmesan, with a side of their famous Artichoke Soup. I ordered it as carry-out ~ cost was about $15. It was pretty good!
However, the greater portion of our meal was a salad we prepared at home with what was in the fridge ~ combining red cabbage, ice berg lettuce, spinach, sliced carrots and cilantro.
The combination was just right. I felt we had a bit of the luxury of fine restaurant dining, but kept it in balance with all the nutrients and fiber in the salad. The salad factor made the meal much more affordable, and healthier.
The assumption people often make in our "all or nothing" belief system, is that they can't enjoy a little luxury until they can afford it all, or until they're ten pounds lighter.
But that's not the case, because we really don't need as much as we think we do!
However, the greater portion of our meal was a salad we prepared at home with what was in the fridge ~ combining red cabbage, ice berg lettuce, spinach, sliced carrots and cilantro.
The combination was just right. I felt we had a bit of the luxury of fine restaurant dining, but kept it in balance with all the nutrients and fiber in the salad. The salad factor made the meal much more affordable, and healthier.
The assumption people often make in our "all or nothing" belief system, is that they can't enjoy a little luxury until they can afford it all, or until they're ten pounds lighter.
But that's not the case, because we really don't need as much as we think we do!
Friday, November 18, 2011
Making Due!
Thanks to Google, you have a ready resource when it comes to food prep!
The other night I spotted a purple cabbage at the rear of my fridge, but short of boiling it with salt and pepper, I wasn't sure what else to do with it. So I went on line.
What I came up with was an apple cabbage combo that turned out to be simple and yummy!
What I loved about this was that I didn't have to go out and buy anything! I've started keeping a stash of apples in my refrigerator drawer, because I usually eat one every day. (Cuts the food cravings!)
Basically, I sliced part of the cabbage and two small apples and put them in a saucepan with a cup of water and three fourths cup white vinegar. To that was added a half teaspoon of cinnamon, and then a few dashes of cloves and allspice. I brought it to a boil and then let it simmer for about 30 minutes.
It was my main dish because it was the larger portion of the meal, sharing a plate with some salmon and wild rice.
It would have been much more expensive if I had bought a larger piece of salmon ($7.99/lb for wild- caught). Instead, I bought a little over a half pound for $5, because we don't need that much protein in a meal. That was sided with a half cup of rice. By making apples and cabbage the main dish, I heaped some fiber into my meal ~ and that promotes digestion, cleansing, and again, reduces food cravings.
I only used a quarter of the cabbage, so there's enough left to divide into a hot soup, or to add ot salads.
You can cut a lot of expense and gain a lot of nutrition with a little planning!
The other night I spotted a purple cabbage at the rear of my fridge, but short of boiling it with salt and pepper, I wasn't sure what else to do with it. So I went on line.
What I came up with was an apple cabbage combo that turned out to be simple and yummy!
What I loved about this was that I didn't have to go out and buy anything! I've started keeping a stash of apples in my refrigerator drawer, because I usually eat one every day. (Cuts the food cravings!)
Basically, I sliced part of the cabbage and two small apples and put them in a saucepan with a cup of water and three fourths cup white vinegar. To that was added a half teaspoon of cinnamon, and then a few dashes of cloves and allspice. I brought it to a boil and then let it simmer for about 30 minutes.
It was my main dish because it was the larger portion of the meal, sharing a plate with some salmon and wild rice.
It would have been much more expensive if I had bought a larger piece of salmon ($7.99/lb for wild- caught). Instead, I bought a little over a half pound for $5, because we don't need that much protein in a meal. That was sided with a half cup of rice. By making apples and cabbage the main dish, I heaped some fiber into my meal ~ and that promotes digestion, cleansing, and again, reduces food cravings.
I only used a quarter of the cabbage, so there's enough left to divide into a hot soup, or to add ot salads.
You can cut a lot of expense and gain a lot of nutrition with a little planning!
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