This may be the last weekend of rest before the holidays rush us through to the new year, or it may be a busy rush to get things done before Thanksgiving. Either way, fatigue is likely to set in. Here are a few delicious suggestions on how to undo the 'errand hangover!'
From April 24, 2013:
Fatigue: The Unruly Participant.
Fatigue is unruly participant in any competition or challenge we face. Fatigue, understood as exhaustion or feeling tired, is a complicated symptom or condition. It can be caused by a lack of sleep, depression, poor circulation and poor oxygenation but can also be a result of stress, boredom or lack of exercise. Fatigue can also be a side effect of medication, synthetic hormones or toxins built up in the body. Just as your body can become addicted to stress, it can become addicted to fatigue: what better excuse to ignore a challenge than, "I'm too tired!"
Let's go straight to the nutrients that may help you throw off the chains of fatigue. Vitamin C. Omega-3's. Caffeine. Fiber. Pro-biotics. Water. Complex carbohydrates. Polyphenols, phytonutrients and balanced electrolytes: magnesium, chloride, calcium, sodium, phosphorus and potassium. Looking at this list we can see similarities with the foods that help fight stress (in fact, the list is almost identical) and if we dig a little deeper we can see similarities with foods that promote sleep.
Where do we find these nutrients? Start with a cup of black coffee in the morning. Poach an egg and have it with whole wheat toast, freshly ground pepper and put a grapefruit on the side. Right there you have fiber, whole grains, protein, antioxidants, polyphenols, vitamin C and caffeine. Grab a hand full of almonds and cashews, 1/8 cup of raisins, craisins, or dehydrated cherries, pumpkin and sunflower seeds and dark cocoa bits for a snack (rocky mountain trail mix sold in the organic foods section of your supermarket has all of these). These ingredients will fill in the need for omega-3 fatty acids while delivering more polyphenols to your system.
For lunch enjoy something green: broccoli salad with walnuts and olive oil; avocado and turkey on whole grain flat bread; spinach salad with strawberries and almonds; spring greens and tomatoes with 2 or 3 ounces of lean meat or fish. The greens provide phytonutrients, vitamin C and a plethora of other fatigue fighting nutrients while the grains and proteins offer lasting fuel. Have a banana for an afternoon snack to help balance electrolytes. For dinner, green beans, brussels sprouts, or asparagus aside pork tenderloin, chicken or flank steak. If you are feeling it, enjoy a yogurt for dessert~
The number one tip for fighting stress, fatigue and lack of sleep is, "Skip the 'white' and 'processed' food that you might normally indulge in." White bread. Mashed potatoes. Pasta. Chips and crackers. Doughnuts. White rice. Breakfast cereal. Muffins. Biscuits.... Instead, eat real, whole, naturally occurring foods. Drink plenty of water. Give your vitamins their vitamins and, as always, remember to wash your hands. Fatigue is only an excuse keeping you from being the best version of yourself.
Anna~
Friday, November 22, 2013
Thursday, November 21, 2013
A Week in Review: Be Accountable for Exercise!
With a holiday menu planning and a naughty or nice list started, exercise is probably right there on the back burner, right? Isn't it funny how the less we focus on exercise and the more we focus on clutter the more stressed we become? Menus are cluttered. Shopping lists are cluttered. The November and December bank statements are cluttered with purchases (whether we remember them or not). The table is cluttered with dishes, the halls are decked with decor, the tree loaded with ornaments... and the stress we feel during the season is directly related to the mess. De-stress and enjoy more of your holiday season by adding in a little dance, a little jog, or a little vacuuming... Exercise!
From April 5, 2013:
Be Accountable for Exercise! (Exercise? What's That?)
Readers, you all know that exercise is serious business, but what you may not know is how many of your daily activities count as exercise! Running, walking, weight lifting, elliptical riding, biking, stair climbing and yoga all count. So does Pilates, Zumba (and the other kind of Zumba), Insanity, P90X, kick-boxing and Jazzercise! But bowling, vacuuming, Wii boxing, Just Dance-ing, skiing, reading and laundry all make the same list. When it comes to exercise, sweat isn't the tool of measurement; movement is!
This weekend I am running a road race with my husband and three hundred other 'in-shape' pavement pushers. As you have read, I have been running a few times a week on a treadmill with a revolving goal of beating my own 30 minute distance. My first 'run' delivered just under 2 miles while my latest half hour belt beating delivered a 2.74 mile distance. Still progress. Now I am committed to 10 Ks of bridge and borough through Jamestown, RI.
I vacuum a few times a week as well, the dog makes sure of it. More often than not I am more impressed and pleased with my afternoon push of the vacuum than I am with my afternoon pull on the treadmill. My entire body moves, my floors look great, and the air smell less like a Hazel-nut. Laundry brings the same satisfaction. Visual accomplishment accompanied by skinny jeans and clean cardigans. The best part? Home-work satisfies my body's need for movement! My Fitness Pal accepts my entries of folding and defur-ing as graciously as it accepts my 2.74 miles on a treadmill.
Movement in any shape or form requires, yep, you guessed it, fuel. I asked my husband this morning what to eat before a run and he replied, "I thought you would be the person to ask!?" So, as with all other things, I looked it up. Exercise requires a slow release of carbs, vitamins, and sugar. What you eat before you exercise depends on how many minutes you have between the meal and the moves. Oranges, because of their natural sugar, vitamin C, and fiber are great to eat right before a work out while hummus and carrots are good to eat about an hour or so before you hit the gym. Oatmeal is good early, yogurt is good closer to the run. Caffeine is good to help maintain focus and fight muscle fatigue but hot coffee works against you because it raises your body temperature. Needless to say, I found out way more than one paragraph's worth of information on, "What to eat before you run-" I encourage you to do a quick search before you lace up and vacuum... fuel is what all movement is made from!
Now off with you! Exercise, eat real food, give your vitamins their vitamins, drink plenty of water and remember to wash your hands. And please, if you can spare some, wish me some luck! I have never run anything close to 10K in my life...
Anna~
From April 5, 2013:
Be Accountable for Exercise! (Exercise? What's That?)
Readers, you all know that exercise is serious business, but what you may not know is how many of your daily activities count as exercise! Running, walking, weight lifting, elliptical riding, biking, stair climbing and yoga all count. So does Pilates, Zumba (and the other kind of Zumba), Insanity, P90X, kick-boxing and Jazzercise! But bowling, vacuuming, Wii boxing, Just Dance-ing, skiing, reading and laundry all make the same list. When it comes to exercise, sweat isn't the tool of measurement; movement is!
This weekend I am running a road race with my husband and three hundred other 'in-shape' pavement pushers. As you have read, I have been running a few times a week on a treadmill with a revolving goal of beating my own 30 minute distance. My first 'run' delivered just under 2 miles while my latest half hour belt beating delivered a 2.74 mile distance. Still progress. Now I am committed to 10 Ks of bridge and borough through Jamestown, RI.
I vacuum a few times a week as well, the dog makes sure of it. More often than not I am more impressed and pleased with my afternoon push of the vacuum than I am with my afternoon pull on the treadmill. My entire body moves, my floors look great, and the air smell less like a Hazel-nut. Laundry brings the same satisfaction. Visual accomplishment accompanied by skinny jeans and clean cardigans. The best part? Home-work satisfies my body's need for movement! My Fitness Pal accepts my entries of folding and defur-ing as graciously as it accepts my 2.74 miles on a treadmill.
Movement in any shape or form requires, yep, you guessed it, fuel. I asked my husband this morning what to eat before a run and he replied, "I thought you would be the person to ask!?" So, as with all other things, I looked it up. Exercise requires a slow release of carbs, vitamins, and sugar. What you eat before you exercise depends on how many minutes you have between the meal and the moves. Oranges, because of their natural sugar, vitamin C, and fiber are great to eat right before a work out while hummus and carrots are good to eat about an hour or so before you hit the gym. Oatmeal is good early, yogurt is good closer to the run. Caffeine is good to help maintain focus and fight muscle fatigue but hot coffee works against you because it raises your body temperature. Needless to say, I found out way more than one paragraph's worth of information on, "What to eat before you run-" I encourage you to do a quick search before you lace up and vacuum... fuel is what all movement is made from!
Now off with you! Exercise, eat real food, give your vitamins their vitamins, drink plenty of water and remember to wash your hands. And please, if you can spare some, wish me some luck! I have never run anything close to 10K in my life...
Anna~
Wednesday, November 20, 2013
A Week in Review:
Within a week we will all be in full holiday madness. Immediately following the Thanksgiving feast we will likely spend 30 days shopping, gifting, decorating, cleaning, hiding, seeking, baking, traveling and eating. Stress will come upon us in all shapes, wrappings, and sizes. Stress causes all sorts of internal damage... and... can be addicting. Here is my overview on how to interrupt stress. May it be a useful reminder to enjoy the holidays and digest them slowly instead of letting the stress of the season consume you.
From a Monday, even though it's Wednesday... January 28, 2013:
You Control Your Stress!
Mondays have been a 'day off' for me for years. We spend the week managing homework and activities and we spend the weekends managing free time and idle minds; Mondays are a great day to keep all thoughts on recuperating. The kids get on the bus, my husband goes to work, and the house falls into a hush. Monday's are my stress management, time management, me management day!
I am not great at time management. This concept may not seem important as far as health is concerned, but I believe it to be directly related to stress management. I have already noted stress affects blood sugar maintenance, but stress affects all areas of our health; hunger, digestion, sleep, happiness, blood pressure, the nervous system, hormones, etc., etc., etc. I cannot, in five paragraphs or less, explain how stress wreaks havoc on all ten body systems, but I can tell you a few tips on how to undo the damage!
Breathe and Eat! As I have touched on before, the body can become addicted to stress, especially if you do not eat often (at least at regular intervals). Stress causes that release of blood sugar from stores throughout the body and that can cause a temporary 'high' and subsequent 'low'. This confusion throws our hormones out of whack! When we feel the first signs of stress, instead of giving in to the adrenaline surge, take some deep breaths and eat something real! Real food is a much better source of sugar for blood sugar and can interrupt stress before stress interrupts your systems~
Sleep well and wake up without an alarm! Water can be a great alarm clock~ drink some before you go to bed... If you do not wish to use ancient sleep management methods, just switch your alarm from the buzzer to the radio. Use a pleasant ring tone or jingle instead of a sound associated with urgency or emergency. Instead of waking up by a 'flight or fight' hormone, wake up by way of a joyful noise; it will effectively reduce your likelihood of responding to other external factors with a stress response.
Another great stress management idea is to rearrange your routine. If you notice, as I do, that stress creeps in around 2 pm, move a few things around to thwart the need for sugar, for anger, or for caffeine. You are in complete control of your day, of your food, of your water intake, of your vitamin choice, and of your schedule. If something is not working, change it. If life feels cramped, eliminate something. When stress shows its ugly head eat real food, drink a big glass of water, chew on some vitamins, and wash your hands of it.
Have a wonderful, relaxing, stress reducing Monday. Yoga? Eggs? Prayer? Board game? Chic Flick? Insanity? All of the above? Enjoy~
Anna~
From a Monday, even though it's Wednesday... January 28, 2013:
You Control Your Stress!
Mondays have been a 'day off' for me for years. We spend the week managing homework and activities and we spend the weekends managing free time and idle minds; Mondays are a great day to keep all thoughts on recuperating. The kids get on the bus, my husband goes to work, and the house falls into a hush. Monday's are my stress management, time management, me management day!
I am not great at time management. This concept may not seem important as far as health is concerned, but I believe it to be directly related to stress management. I have already noted stress affects blood sugar maintenance, but stress affects all areas of our health; hunger, digestion, sleep, happiness, blood pressure, the nervous system, hormones, etc., etc., etc. I cannot, in five paragraphs or less, explain how stress wreaks havoc on all ten body systems, but I can tell you a few tips on how to undo the damage!
Breathe and Eat! As I have touched on before, the body can become addicted to stress, especially if you do not eat often (at least at regular intervals). Stress causes that release of blood sugar from stores throughout the body and that can cause a temporary 'high' and subsequent 'low'. This confusion throws our hormones out of whack! When we feel the first signs of stress, instead of giving in to the adrenaline surge, take some deep breaths and eat something real! Real food is a much better source of sugar for blood sugar and can interrupt stress before stress interrupts your systems~
Sleep well and wake up without an alarm! Water can be a great alarm clock~ drink some before you go to bed... If you do not wish to use ancient sleep management methods, just switch your alarm from the buzzer to the radio. Use a pleasant ring tone or jingle instead of a sound associated with urgency or emergency. Instead of waking up by a 'flight or fight' hormone, wake up by way of a joyful noise; it will effectively reduce your likelihood of responding to other external factors with a stress response.
Another great stress management idea is to rearrange your routine. If you notice, as I do, that stress creeps in around 2 pm, move a few things around to thwart the need for sugar, for anger, or for caffeine. You are in complete control of your day, of your food, of your water intake, of your vitamin choice, and of your schedule. If something is not working, change it. If life feels cramped, eliminate something. When stress shows its ugly head eat real food, drink a big glass of water, chew on some vitamins, and wash your hands of it.
Have a wonderful, relaxing, stress reducing Monday. Yoga? Eggs? Prayer? Board game? Chic Flick? Insanity? All of the above? Enjoy~
Anna~
Tuesday, November 19, 2013
A Week in Review: Where Do You Invest?
This last month I took a course on medication; how it's made, the process of approval, what it does inside the body, patient compliance, side effects, the role of the pharmacist, and how to spot a counterfeit pill. What I learned is this: There is no safe medicine. There is only a positive measurement if the benefits of any medicine out weight the side effects.
As a family we take very little medications; we are young, active, good diet, middle class, health insurance, extremely fortunate, and we spend money investing in our health.
From February 27, 2013:
Where Do You Invest?
My shopping habits have been continually evolving from filling the pantry to filling the fridge; from shopping twice a month to shopping once a week; from making semi-homemade meals to making homemade meals with food benefits in mind. I have also examined cost as factor when it comes to food in several posts since the beginning of this investigation. With my fridge full and my pantry empty, my wallet isn't taking the impact I thought it would, but my health and my family's health is!
How much money do you spend monthly on medication? Pain medication? Heart medication? Diabetes, edema, cholesterol or headache medication? If you had that money instead to spend on vitamins and food instead, would you buy better food? What if instead of waiting for more money or less medications you just made a decision to invest in your health instead of investing in your symptoms? The way to do that is through food; there is a food designed to heal everything~
I do not disbelieve in medicine. What I disbelieve in is eating fried, saturated, fatty, starchy, sugary foods and then using medication to treat the symptoms of conditions that occur due to diet and exercise choices. If you purchase a shirt at Kohl's and wear it while hiking and it tears, then wash it against the directions on the label and the shirt shrinks, you should not return it to Kohl's claiming a defective shirt. If you treat your body like a garbage can, you can not claim your body is defective to justify medication use. Medication only treats the smell, the discharge and the infections brought on by the garbage; medication does not undo the damages, it only disguises them.
Medication for certain short term conditions is necessary for sure. Some would argue long term medication is necessary for chronic conditions and I will not argue those beliefs; they are just not my beliefs. What I do believe in is food as Hippocrates defined it: "Let food be thy medicine and medicine be thy food."
So, again, I ask, 'What if you just made a decision to invest in your health instead of investing in your symptoms?' While you digest the question and form an answer, please eat real food, drink liters of water, give your vitamins your vitamins, and, as always, remember to wash your hands. 'What if?'
Anna~
As a family we take very little medications; we are young, active, good diet, middle class, health insurance, extremely fortunate, and we spend money investing in our health.
From February 27, 2013:
Where Do You Invest?
My shopping habits have been continually evolving from filling the pantry to filling the fridge; from shopping twice a month to shopping once a week; from making semi-homemade meals to making homemade meals with food benefits in mind. I have also examined cost as factor when it comes to food in several posts since the beginning of this investigation. With my fridge full and my pantry empty, my wallet isn't taking the impact I thought it would, but my health and my family's health is!
How much money do you spend monthly on medication? Pain medication? Heart medication? Diabetes, edema, cholesterol or headache medication? If you had that money instead to spend on vitamins and food instead, would you buy better food? What if instead of waiting for more money or less medications you just made a decision to invest in your health instead of investing in your symptoms? The way to do that is through food; there is a food designed to heal everything~
I do not disbelieve in medicine. What I disbelieve in is eating fried, saturated, fatty, starchy, sugary foods and then using medication to treat the symptoms of conditions that occur due to diet and exercise choices. If you purchase a shirt at Kohl's and wear it while hiking and it tears, then wash it against the directions on the label and the shirt shrinks, you should not return it to Kohl's claiming a defective shirt. If you treat your body like a garbage can, you can not claim your body is defective to justify medication use. Medication only treats the smell, the discharge and the infections brought on by the garbage; medication does not undo the damages, it only disguises them.
Medication for certain short term conditions is necessary for sure. Some would argue long term medication is necessary for chronic conditions and I will not argue those beliefs; they are just not my beliefs. What I do believe in is food as Hippocrates defined it: "Let food be thy medicine and medicine be thy food."
So, again, I ask, 'What if you just made a decision to invest in your health instead of investing in your symptoms?' While you digest the question and form an answer, please eat real food, drink liters of water, give your vitamins your vitamins, and, as always, remember to wash your hands. 'What if?'
Anna~
Monday, November 18, 2013
A Week in Review: Water
Over the past year I have written weeks in themes, with measured breaks in between. I have had my eyes on weight loss, vitamin intake, pantry un-stocking, vegetable finding, organizing, motivation and exercise, but some some of you have not had your eye on me long enough to have seen these thoughts. This week I am going to spend in review of some of my favorite (and maybe most important) thoughts.
From January 15. 2013:
Let's start with Water~ by Anna Burrill
Water. I don't drink enough of it. Coffee? Three cups a day. Wine? A few glasses a week, a few more on the weekends. But water? As a 135 pound female I am suppose to consume, without any other factors considered (like caffeine and alcohol) 70 ounces per day. With those other factors involved I am suppose to drink 102 ounces a day just to break even! Three liters of live giving H2O.
I started trying to accomplish this requirement on the 27th of December, 2012, with my brother while standing at his kitchen sink. We both were slightly hung over so we were starting in the red, but we agreed; before anything else entered our bodies we were to drink water. I filled a two liter bottle, grabbed two glasses from the cabinet, poured equal glasses of water and down it went. Three and a half glasses of water each, or about a liter, in only a few minutes. Every day since then I have measured out my liter of pre-coffee water and I drink it!
So, Why Water? Daily, we breath dirty air, we drink unfiltered water, and we eat food that has been sprayed with pesticides. The human body not only ingests toxins from the world surrounding it, it creates toxins in the form of metabolic waste. When we have a cold, more waste. When we are under stress, more waste. When we do not get enough sleep, our toxic waste production increases. Can you guess how we get rid of that waste?
An interesting article gives us a few very simple instructions: take out the trash, pee, poop, and perspire. Without water, none of these things are possible. The same water that cushions our joints, flushes our liver. The same water that protects our organs allows our cells to breathe. The same water that brings oxygen and nutrients throughout our bodies flushes our kidneys clean. When I looked at water as a solution to health instead of only a solution to thirst, I felt the need to drink.
I learned something else just now about toxins. Breath is also a detoxifier. "Breathing deeply and fully, called pranayama, will oxygenate your brain, body, and spirit, transforming your health in the process." Now, take a deep breath, go, eat real food, take your vitamins, drink oodles of water, and remember to wash your hands.
From January 15. 2013:
Let's start with Water~ by Anna Burrill
Water. I don't drink enough of it. Coffee? Three cups a day. Wine? A few glasses a week, a few more on the weekends. But water? As a 135 pound female I am suppose to consume, without any other factors considered (like caffeine and alcohol) 70 ounces per day. With those other factors involved I am suppose to drink 102 ounces a day just to break even! Three liters of live giving H2O.
I started trying to accomplish this requirement on the 27th of December, 2012, with my brother while standing at his kitchen sink. We both were slightly hung over so we were starting in the red, but we agreed; before anything else entered our bodies we were to drink water. I filled a two liter bottle, grabbed two glasses from the cabinet, poured equal glasses of water and down it went. Three and a half glasses of water each, or about a liter, in only a few minutes. Every day since then I have measured out my liter of pre-coffee water and I drink it!
So, Why Water? Daily, we breath dirty air, we drink unfiltered water, and we eat food that has been sprayed with pesticides. The human body not only ingests toxins from the world surrounding it, it creates toxins in the form of metabolic waste. When we have a cold, more waste. When we are under stress, more waste. When we do not get enough sleep, our toxic waste production increases. Can you guess how we get rid of that waste?
An interesting article gives us a few very simple instructions: take out the trash, pee, poop, and perspire. Without water, none of these things are possible. The same water that cushions our joints, flushes our liver. The same water that protects our organs allows our cells to breathe. The same water that brings oxygen and nutrients throughout our bodies flushes our kidneys clean. When I looked at water as a solution to health instead of only a solution to thirst, I felt the need to drink.
I learned something else just now about toxins. Breath is also a detoxifier. "Breathing deeply and fully, called pranayama, will oxygenate your brain, body, and spirit, transforming your health in the process." Now, take a deep breath, go, eat real food, take your vitamins, drink oodles of water, and remember to wash your hands.
Sunday, November 17, 2013
Changes~
Thank you, readers and visitors alike, for tolerating my daily template changes. Today I dropped the 'blogspot' from my name by purchasing my own domain and with that decision came a desire to move toward a more professional look. I cannot say I am settled in just yet, for I cannot seem to find my 'brand' ...if you will. My wonderful sister is kindly contemplating how to encompass me in an artistic photograph and until then I cannot say the look won't change.
Though the picture and layout may not be concrete, a few new tabs above are here to stay. Now you can contact me directly without having to leave a published post. You can also find out a bit more about me and my journey through health and wellness in the "About Me" tab. I still have some additions to make to the content, but the tab allows you to know who is behind the writing. Trusting the source is important; I hope as you get to know me and my background, my education, my intentions and my interests, you will trust me as your source for good health.
To the right you will see a search window which is not exactly functioning correctly. I added it yesterday and directly after installation it worked beautifully. This morning I redirected to my domain, and the search no longer functions within this blog. The search does reveal answers from blogs I am linked to and from the web, however. Feel free to search within the links; hopefully I will be able to figure out how to get my own blog to search within itself sooner than later. Until then, use the labels just below Plan. Click whatever topic you would like to investigate further and all labeled posts will populate your screen. (And if you know how to fix my little problem, I welcome your direction. I am a bit illiterate when it comes to code.)
While you look around and leave your comments or suggestions, grab some real, delicious, naturally occurring food. Make sure to wash it in with water, to give your vitamins their vitamins, and to remember to wash your hands. I appreciate you stopping in to visit; if you like what you read, please register via one of the many avenues to the right. I always keep my information limited to five paragraphs or less.
Anna~
Though the picture and layout may not be concrete, a few new tabs above are here to stay. Now you can contact me directly without having to leave a published post. You can also find out a bit more about me and my journey through health and wellness in the "About Me" tab. I still have some additions to make to the content, but the tab allows you to know who is behind the writing. Trusting the source is important; I hope as you get to know me and my background, my education, my intentions and my interests, you will trust me as your source for good health.
To the right you will see a search window which is not exactly functioning correctly. I added it yesterday and directly after installation it worked beautifully. This morning I redirected to my domain, and the search no longer functions within this blog. The search does reveal answers from blogs I am linked to and from the web, however. Feel free to search within the links; hopefully I will be able to figure out how to get my own blog to search within itself sooner than later. Until then, use the labels just below Plan. Click whatever topic you would like to investigate further and all labeled posts will populate your screen. (And if you know how to fix my little problem, I welcome your direction. I am a bit illiterate when it comes to code.)
While you look around and leave your comments or suggestions, grab some real, delicious, naturally occurring food. Make sure to wash it in with water, to give your vitamins their vitamins, and to remember to wash your hands. I appreciate you stopping in to visit; if you like what you read, please register via one of the many avenues to the right. I always keep my information limited to five paragraphs or less.
Anna~
Friday, November 15, 2013
What is Affordable?
Winter is fast approaching and farmer's markets in the north are beginning to dwindle. Gardens are beginning to freeze and will soon be swept under blankets of snow. Community garden centers, who offer seasonal produce, will soon only have kale and potatoes on their roster. If you live in the south your available produce may be greater in numbers and longer in season, but winter crops are volatile and greatly supported by the global, or at least, continental market. Supply and demand, subsidies and season all effect the price of food (another post completely), and, for some, seeking out farmer's markets to shop for daily goods is an expense that cannot be made.
The alternative to fresh food is processed impostors. Let's take Mac n Cheese, a classic American favorite, to the table. Where authentic whole grain pasta can run between $3 and $4 a pound, Prince pasta (enriched) runs between a buck and a buck and a half. Where real cheddar cheese can run between $4 and $6 dollars a pound, Velveeta is half that and has coupons to boot. So if you want Mac n' Cheese for dinner you might spend between $12 and $16 dollars on great, wholesome ingredients or you might spend $9 or $10 on more processed alternatives, or you might just buy 3 boxes of Kraft and spend $4. Food companies make it very easy for us to afford a greater amount in processed alternatives, but the cost is much greater than that.
Let's go back to the beginning of my investigation for a moment: You are what you eat; Let food be thy medicine and thy medicine be thy food. If food is the foundation of health and if you choose the food you eat, then it is a reasonable idea that you choose your health. Your body can only make the things your body can make, but without the right food, the right nutrients, the right fats, the right minerals, the right fuel, your body will fail at even it's basic functions.
If you choose whole wheat pasta and aged cheese made from good quality milk taken from a grass fed cow, when you make your mac n' cheese you're adding wholesome calcium, complex carbohydrates, good protein, lasting fuel and needed calories to your body. Pairing it with a steamed organic vegetable or crisp salad can fortify the meal with plentiful vitamins, photochemical and antioxidants. If you choose the box you get chemically made cheese, enriched, processed pasta, chemical or synthetic vitamins, very little fuel, simple carbohydrates, a few more dollars in your wallet, and hunger soon to follow.
Does this answer the question? Where can Affordable food be found? No. Maybe I need to take another approach. Until I figure out how to illuminate affordability in five paragraphs or less I will just encourage you to eat real, naturally occurring food. While you plan your meals against your budget, calm yourself with cool, clean water. Remember to give your vitamins their vitamins, and, as always, remember to wash your hands. Bear with me and my passion, dear reader, for affordability does not only apply to the grocery cart~
Anna~
The alternative to fresh food is processed impostors. Let's take Mac n Cheese, a classic American favorite, to the table. Where authentic whole grain pasta can run between $3 and $4 a pound, Prince pasta (enriched) runs between a buck and a buck and a half. Where real cheddar cheese can run between $4 and $6 dollars a pound, Velveeta is half that and has coupons to boot. So if you want Mac n' Cheese for dinner you might spend between $12 and $16 dollars on great, wholesome ingredients or you might spend $9 or $10 on more processed alternatives, or you might just buy 3 boxes of Kraft and spend $4. Food companies make it very easy for us to afford a greater amount in processed alternatives, but the cost is much greater than that.
Let's go back to the beginning of my investigation for a moment: You are what you eat; Let food be thy medicine and thy medicine be thy food. If food is the foundation of health and if you choose the food you eat, then it is a reasonable idea that you choose your health. Your body can only make the things your body can make, but without the right food, the right nutrients, the right fats, the right minerals, the right fuel, your body will fail at even it's basic functions.
If you choose whole wheat pasta and aged cheese made from good quality milk taken from a grass fed cow, when you make your mac n' cheese you're adding wholesome calcium, complex carbohydrates, good protein, lasting fuel and needed calories to your body. Pairing it with a steamed organic vegetable or crisp salad can fortify the meal with plentiful vitamins, photochemical and antioxidants. If you choose the box you get chemically made cheese, enriched, processed pasta, chemical or synthetic vitamins, very little fuel, simple carbohydrates, a few more dollars in your wallet, and hunger soon to follow.
Does this answer the question? Where can Affordable food be found? No. Maybe I need to take another approach. Until I figure out how to illuminate affordability in five paragraphs or less I will just encourage you to eat real, naturally occurring food. While you plan your meals against your budget, calm yourself with cool, clean water. Remember to give your vitamins their vitamins, and, as always, remember to wash your hands. Bear with me and my passion, dear reader, for affordability does not only apply to the grocery cart~
Anna~
Thursday, November 7, 2013
What Does it Cost?
Mixed among the staples in the refrigerator and pantry are hidden treasures and poisonous gems. A grand bowl of seasonal greens and nuts are more valuable than gold, while the tub of spreadable margarine isn't worth the plastic it comes in. The loaf of whole wheat manufactured bread is a mediocre source of whole grains, and the condensed soup and its round bottom can can be a sodium and sugar pitfall. We all know white bread is not made of whole grains, that condensed soup is a poor excuse for soup, and we even know margarine is a poor choice of added fat but we purchase the little bastards anyway. Why? Say it with me, readers... "They are cheap!"
Shopping for real food is not only time consuming, but costly. Real butter is more expensive than margarine. Making chicken stock is time consuming and the soups on the shelves are cheap and ready made. Organic is more costly than conventionally grown produce; frozen is less expensive than fresh; canned is less expensive than frozen. Hormone free milk is more expensive, and grass fed beef can break the bank when feeding more than one. To add insult to injury, there aren't very many coupons for fresh produce and cage free chickens.
So what can be done? First, it takes a plan. What days of the week are you going to be home? How many meals do you anticipate eating out? How much money can be allotted for food? How many people are at your table? What season is it? Knowing the answers to these questions can help you realistically shop and can eliminate wasted or unused produce. I shop for 5-7 days at a time for 5 (including growing children) so I understand that it is no delightful task, but throwing away something that costs more to buy fresh is even less enjoyable. Fruits and veggies are necessary staples in any diet; the benefits of fresh certainly outweigh the cost.
Take it one step further and plan for multipurpose meals. Roast a great looking' chicken on Monday and use it for chicken soup, quesadillas, enchiladas or on a garden salad throughout the week. A good roaster can cost anywhere from 8 to 20 bucks~ use every bit! Boil the carcass with onions, garlic, celery, carrots, salt and herbs and freeze the yield so when a recipe calls for chicken stock/bouillon you have it on hand. The same with pork roast; roast and root vegetables on Tuesday, bbq pork sandies and coleslaw on Thursday. Beef roast on Wednesday with tomatoes and wild rice, then beef and broccoli over egg noodles on Saturday afternoon. Utilize leftovers by repurposing the main dish! If the budget doesn't support the grass fed varieties, choose good quality meats that fit your budget. Remember, you don't need meat at every meal.
Another tip? Make some bread. This week I made bread with my daughter via my mother's 'beginner's' recipe. Whole wheat and white flour, milk, yeast, water, sugar, real butter, a bit of olive oil and a little bit of time produced great bread and much fun. Because I had all of the ingredients and because I purchased all of the ingredients to support other recipes, the bread didn't really cost us a thing! I encourage you all to eat as much real food as you can, to wash it in with water, to give your vitamins their vitamins, and to remember to wash your hands (especially if you are going to make bread).
Anna~
Shopping for real food is not only time consuming, but costly. Real butter is more expensive than margarine. Making chicken stock is time consuming and the soups on the shelves are cheap and ready made. Organic is more costly than conventionally grown produce; frozen is less expensive than fresh; canned is less expensive than frozen. Hormone free milk is more expensive, and grass fed beef can break the bank when feeding more than one. To add insult to injury, there aren't very many coupons for fresh produce and cage free chickens.
So what can be done? First, it takes a plan. What days of the week are you going to be home? How many meals do you anticipate eating out? How much money can be allotted for food? How many people are at your table? What season is it? Knowing the answers to these questions can help you realistically shop and can eliminate wasted or unused produce. I shop for 5-7 days at a time for 5 (including growing children) so I understand that it is no delightful task, but throwing away something that costs more to buy fresh is even less enjoyable. Fruits and veggies are necessary staples in any diet; the benefits of fresh certainly outweigh the cost.
Take it one step further and plan for multipurpose meals. Roast a great looking' chicken on Monday and use it for chicken soup, quesadillas, enchiladas or on a garden salad throughout the week. A good roaster can cost anywhere from 8 to 20 bucks~ use every bit! Boil the carcass with onions, garlic, celery, carrots, salt and herbs and freeze the yield so when a recipe calls for chicken stock/bouillon you have it on hand. The same with pork roast; roast and root vegetables on Tuesday, bbq pork sandies and coleslaw on Thursday. Beef roast on Wednesday with tomatoes and wild rice, then beef and broccoli over egg noodles on Saturday afternoon. Utilize leftovers by repurposing the main dish! If the budget doesn't support the grass fed varieties, choose good quality meats that fit your budget. Remember, you don't need meat at every meal.
Another tip? Make some bread. This week I made bread with my daughter via my mother's 'beginner's' recipe. Whole wheat and white flour, milk, yeast, water, sugar, real butter, a bit of olive oil and a little bit of time produced great bread and much fun. Because I had all of the ingredients and because I purchased all of the ingredients to support other recipes, the bread didn't really cost us a thing! I encourage you all to eat as much real food as you can, to wash it in with water, to give your vitamins their vitamins, and to remember to wash your hands (especially if you are going to make bread).
Anna~
Wednesday, November 6, 2013
Staples
Staples: pieces of bent metal or wire pushed through something or clipped over it as a fastening, in particular, or used to attach or secure. Attach. Secure. Sure staples are used to attach our grocery list to our coupons but I am more interested in talking about the staples we use to make our meals cohesive. The staples in the pantry, staples in the crisper drawer, staples on the cutting board and staples in the recipe box. We all have different tastes and different nutritional needs, but I bet our staples are uniform.
Lets start in the pantry. Dry goods probably look like flour, sugar, honey, peanut butter, salt, pepper, herbs and spice, rice, pasta and a variety of oils and vinegars. In addition we can probably spy canned beans and tomatoes on the shelf, a bag of onions next to a bag of potatoes, and a crock filled with heads of garlic. Just within these foods we can amply find vitamins C, E, B-6 and 3, magnesium, iron, zinc, copper, sodium, chloride, calcium, omega-3 and 6, selenium, antioxidants, and natural antibiotics. Depending on the label, whole grains may be found in the flour bag.
The refrigerator has stapes as well. Eggs, milk, butter and cheese, for those of us who aren't practicing vegans. Celery and carrots in the crisper, oranges and apples in the 'other drawer', and a slew of regular suspects in the door. Within this basic stash we can adequately find vitamins K, C, A, D, and B-6 and 12, calcium, sodium, chloride, folic acid, magnesium, iron, phytochemicals, antioxidants, protein, complex carbohydrates, and natural antibiotics. Then glance at the bread or meat cutting board: chicken, pork, beef and fish are typical western staples, as is white, corn or whole wheat bread. Carbs, iron, a list of B vitamins, essential fats, protein, whole grains, and choline are present.
Lets start in the pantry. Dry goods probably look like flour, sugar, honey, peanut butter, salt, pepper, herbs and spice, rice, pasta and a variety of oils and vinegars. In addition we can probably spy canned beans and tomatoes on the shelf, a bag of onions next to a bag of potatoes, and a crock filled with heads of garlic. Just within these foods we can amply find vitamins C, E, B-6 and 3, magnesium, iron, zinc, copper, sodium, chloride, calcium, omega-3 and 6, selenium, antioxidants, and natural antibiotics. Depending on the label, whole grains may be found in the flour bag.
The refrigerator has stapes as well. Eggs, milk, butter and cheese, for those of us who aren't practicing vegans. Celery and carrots in the crisper, oranges and apples in the 'other drawer', and a slew of regular suspects in the door. Within this basic stash we can adequately find vitamins K, C, A, D, and B-6 and 12, calcium, sodium, chloride, folic acid, magnesium, iron, phytochemicals, antioxidants, protein, complex carbohydrates, and natural antibiotics. Then glance at the bread or meat cutting board: chicken, pork, beef and fish are typical western staples, as is white, corn or whole wheat bread. Carbs, iron, a list of B vitamins, essential fats, protein, whole grains, and choline are present.
If you take a look at the list of vitamins and minerals recommended by the Food and Drug Administration (FDA), every one of them is sufficiently present in just the staples alone. The trick is to eat the staples! Now, I don't really mind of you ignore what the FDA recommends, but if you are ignoring the staples and instead utilizing the processed, convenience foods you have lined your shelves with, you may be deficient in the vitamins and minerals that are literally staring you in the face each and every time you occupy the kitchen.
So, eat real, naturally occurring food, like carrots, potatoes and garlic! Wash them in with water, or make a soup! Give your vitamins their vitamins by eating herbs and spices, oranges and oils! And, because cooking can be messy, remember to wash your hands. After you eat and drink and wash, sort through that old recipe box of your mother's; I am sure all of the staples are in there ready to be utilized!
So, eat real, naturally occurring food, like carrots, potatoes and garlic! Wash them in with water, or make a soup! Give your vitamins their vitamins by eating herbs and spices, oranges and oils! And, because cooking can be messy, remember to wash your hands. After you eat and drink and wash, sort through that old recipe box of your mother's; I am sure all of the staples are in there ready to be utilized!
Anna~
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