Have you ever moved? Packed your stuff in boxes, loaded them on a truck, prayed they arrived at your new address intact and rediscovered yourself in the process? In the words of Mercer Mayer, "Me too!" Come the winter, we will be following the process as a family for the sixth time in 14 years. This next home has the potential to be our address for the next eight years and, though I am excited about that, I have no idea what it feels like to live within the same walls for more than three. In the words of my daughter, "Wait... What?"
I have formulated my own very simple opinion about moving. Everyone should pretend they are moving every six months or so. (Ask any military spouse and they will agree whole heartedly.) Sorting through closets, clearing out the attic spaces, shifting things around the garage and rearranging furniture not only helps pull the weeds, but renews the sense of 'home'. My mother was always rearranging furniture; I think it was so she could vacuum new pieces of the carpet, but the house always felt 'better' after a good going through~
And then there is the internal furniture. I remember a conversation with a dear friend of mine after she moved to a new state with her nearly new husband. At that time I had moved 4 states and had some experience with the invisibility of it all. She had expressed how she was having a tough time finding a place to belong to which I said, "The beauty of it is, moving allows you to not only let go of the furniture you dislike, it allows you to cast off the pieces of yourself you dislike living with. You have the chance to invent who you wish to be which will lead you to the places you belong." George Bernard Shaw's more concise version wraps it up nicely, "Life is not about finding yourself, it's about creating yourself."
After we hear from the Realtor, I may be sooner to a road-trip to Virginia than later. My husband can't go so soon, but I am hopefully going to have a few days of house-hunting to see where our furniture might fit. My kids are saying "Me too?" and I am saying "Wait... What?" but even though it's a little scrambled and unfair, the excitement is intoxicating. We all have a new sense of direction. We have all been given the chance to recreate our purpose. We all have the opportunity to pull the weeds. And, as soon as we settle on a house, we'll have the chance to rearrange the furniture.
Before the trip, real food, lots of water, vitamins for my vitamins, and as always, clean hands - especially after the rest stops.
Anna~
Showing posts with label Organization. Show all posts
Showing posts with label Organization. Show all posts
Thursday, September 25, 2014
Wednesday, July 30, 2014
Assembly Complete: "It Looks Like a Rope!"
Every day I wake up to three kids holding down the sofas watching a Netflix selection as the sun breaks the horizon. Someone makes breakfast, someone else feeds the dogs, another does the dishes and one of us begins the directives. Although it is typically a mildly choreographed interpretive dance, I usually get roped into more than I bargained for. Do I mind? Not really... because I have learned to say, "No."
Saying "No." is a tool used too little, but not here. Boundaries are plentiful and not too often blurred. The word 'Rules' is a positive one, instead of imposed with a negative tone. Schedules have become tangible guidelines for the day instead of invisible, unwritten wishes. When no boundaries exist and no schedules are written, 'Yes' feels like the only option, and where there is a resistant 'yes' there is a rope.
Ropes, in this metaphor, are the options. Baked or fried, date night or leftovers, water or soda, walking or driving, staying or going, beach or pool, TV or board games; options are everywhere. The great news, dear reader, is that when faced with options you have the power to choose. You decide what goes in the cart, on the schedule, in your coffee, on your body, and what you want. You. Without the strength to say 'No', without boundaries and rules, without a plan, you leave yourself open to get roped into anything.
How is this related to food, health, wellness and vitamins? You decide. Can you find nourishing foods if you don't know where the snakes lie? Can you overcome exercise pitfalls if you don't know where your walls are? Can you declare your intentions if you don't know what you stand for? Is it possible to eat real food if you get roped into Bisquick and cereal? Can you find your purpose if you don't know what you are a fan of?
Assembling your elephant might take more than three weeks; in fact, it might take the rest of your life. During assembly, be sure to eat real food, to drink plenty of water and to give your vitamins their vitamins. And, as always, remember to wash your hands; construction can be an awfully dirty thing.
Anna~
Thank you for following me through this series!
Saying "No." is a tool used too little, but not here. Boundaries are plentiful and not too often blurred. The word 'Rules' is a positive one, instead of imposed with a negative tone. Schedules have become tangible guidelines for the day instead of invisible, unwritten wishes. When no boundaries exist and no schedules are written, 'Yes' feels like the only option, and where there is a resistant 'yes' there is a rope.
Ropes, in this metaphor, are the options. Baked or fried, date night or leftovers, water or soda, walking or driving, staying or going, beach or pool, TV or board games; options are everywhere. The great news, dear reader, is that when faced with options you have the power to choose. You decide what goes in the cart, on the schedule, in your coffee, on your body, and what you want. You. Without the strength to say 'No', without boundaries and rules, without a plan, you leave yourself open to get roped into anything.
How is this related to food, health, wellness and vitamins? You decide. Can you find nourishing foods if you don't know where the snakes lie? Can you overcome exercise pitfalls if you don't know where your walls are? Can you declare your intentions if you don't know what you stand for? Is it possible to eat real food if you get roped into Bisquick and cereal? Can you find your purpose if you don't know what you are a fan of?
Assembling your elephant might take more than three weeks; in fact, it might take the rest of your life. During assembly, be sure to eat real food, to drink plenty of water and to give your vitamins their vitamins. And, as always, remember to wash your hands; construction can be an awfully dirty thing.
Anna~
Thank you for following me through this series!
Friday, May 30, 2014
A Balance of Vegetables and Common Sense
Friday; the day of the week following Thursday falling before Saturday. (I love literal definitions of words.) On Thursday I clean, on Friday I plan, on the weekend I play... Today, sitting in a tidy living room, I planned the next seven days of food. Here's what is on our menu:
Chicken Caesar Wraps with Grapes.
Hamburgers and Dogs with Pasta Salad
Basil Chicken over Rice with Broccoli
Ham with Roast Potatoes, Asparagus and Burst Tomatoes
Fried Chicken with Corn, Peas, Slaw and Baked Beans
Beef Roast and Tomatoes with Carrots over Rice
Corn Chowder with Crisp Romaine Green Leafy Salad
The kids entertained me this morning with their requests and I listened to every word. "Fried Chicken? Sure, but you have to choose something healthy to go with it."
"Baked Beans? Yes, but I am going to make them; we aren't eating them from a tin can."
"Corn Chowder? Okay, but choose a veggie to eat along side so it's not so heavy," to which I got the reply, "How about we use up the caesar salad from the wraps?" Smart kids. Each menu selection was balanced with vegetables and common sense; a delicious combination.
There's a theory out there that eating food should be an enjoyable experience. I love that theory~
Eat real food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands, especially after you eat fried chicken. ;)
Chicken Caesar Wraps with Grapes.
Hamburgers and Dogs with Pasta Salad
Basil Chicken over Rice with Broccoli
Ham with Roast Potatoes, Asparagus and Burst Tomatoes
Fried Chicken with Corn, Peas, Slaw and Baked Beans
Beef Roast and Tomatoes with Carrots over Rice
Corn Chowder with Crisp Romaine Green Leafy Salad
The kids entertained me this morning with their requests and I listened to every word. "Fried Chicken? Sure, but you have to choose something healthy to go with it." "Baked Beans? Yes, but I am going to make them; we aren't eating them from a tin can."
"Corn Chowder? Okay, but choose a veggie to eat along side so it's not so heavy," to which I got the reply, "How about we use up the caesar salad from the wraps?" Smart kids. Each menu selection was balanced with vegetables and common sense; a delicious combination.
There's a theory out there that eating food should be an enjoyable experience. I love that theory~
Eat real food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands, especially after you eat fried chicken. ;)
Tuesday, April 15, 2014
CRAP? No. FOOD? Yes!
Lunch has always been a slight point of contention around here. Three kids packing their lunch at 6:30 in the morning while I am cleaning up breakfast dishes and Scott is trying to make eggs hasn't been working for awhile. So we have been gradually reorganizing the process of packing lunch. Along with that, we have been dividing kitchen chores as elementary as possible. All in all, I think we have made about 5 essential changes to make our kitchen run without a hitch in the 'giddy-up!"
1. Eat family style meals together and at the same times everyday. Easy, right? Not in our house. Making an effort to eat a 6:20am, 11:30am, and 5:30ish in the evening takes a coordinated effort, for sure, but the benefits of doing so are life changing! Hunger rhythms and blood sugars regulate, family hunger patterns and moods coordinate, meal preparation is predictable, and more is shared than meals.
2. Empty the dishwasher at the same time every day. My in-laws empty theirs first thing in the morning, I empty mine just before dinner, my parents empty theirs after breakfast. Utilizing the dishwasher relieves the kitchen of clutter making meal prep and clean up a much simpler, more concise act.
3. Assign chores to make coming to the table less complex. At meal time, one kid pours the drinks, one kid sets the table, one kid puts the dog in the kennel (almost) like clock work. After meal time one kid clears the table, one kid stores leftovers and one kid loads the dishwasher. Breaking apart multi-step chores gets everyone involved and relieves the cook of multiple tasks as the roast is coming out of the oven or the pots are being diligently scrubbed.
4. Pack lunch after dinner. We have recently adopted the brilliant idea of dividing the leftovers into lunch sized containers immediately following dinner. Everything gets plunked in the fridge, sticky- noted, and paired with a fruit; morning lunch prep is reduced to filling a water bottle with fresh water and grabbing something crunchy for a snack. (Plunk is also one of my favorite words.)
5. Make the available foods 'Yes" foods. Almonds? Yes! Goldfish? No. Clementines? Yes! Cheese Doodles? No. Apples and Peanut Butter? Yes! Doritos and Mountain Dew? No. High sugar, highly processed foods cause mood swings, hunger roller-coasters, and addicted tastebuds. Get rid of the C.R.A.P. and get real F.O.O.D.
You know what to do~
Anna~
Monday, April 14, 2014
Rut Repair
Today is the day to get out of your rut. You know, the same old routine and the same old results. Repairing ruts is a typical spring task so today, begin your own personal rut repair with these five easy tips~
1. Brush your teeth with the other hand. Studies show that switching up basic movements like brushing your teeth, create new neural pathways in the brain. Stimulating your brain can create happiness, efficiency, and spontaneous joy!
2. Breathe deeply. Take a moment 4 or 5 times today to breathe as though your life depends on it. Shallow breathing may be sustainable but your body suffers from it. Take some giant yoga breaths when you wake, before each meal, and before you sleep- deep breathing can also thwart stress. (Thwart is one of my favorite words!)
3. Eliminate the words 'like' and 'um' from your vocabulary. If you wish to compare two things, the word like is permissible; otherwise, remove them altogether. Speaking without filler words will not only challenge your brain to exercise a broader vocabulary, but your posture will improve as well. Give it a try today! As you speak as your smarter, well spoken self, your confidence and posture will certainly perk up!
4. Don't react. Instead, take action. If you are stuck in the "That is the way we've always done it but it really pisses me off" rut, change something. Write a memo, conduct a proposal, constructively state your claim, or keep it to yourself. If you are unwilling to be part of a solution, you too may be part of the problem. (That sounds a little harsh, but I too fall into this rut more often than not.)
5. Ask for what you need. This may sound simple, but standing in the middle of the room passive-aggressively lamenting on how you wish you had help in the house, in the office, in the bedroom, in the garden, or with the trash isn't the same as directly approaching a usable tool and asking for what you need. None of us are mind readers. If you need help, ask for it.
If all else fails, eat real food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands. Repairing a rut can be very dirty work.
Anna~
1. Brush your teeth with the other hand. Studies show that switching up basic movements like brushing your teeth, create new neural pathways in the brain. Stimulating your brain can create happiness, efficiency, and spontaneous joy!
2. Breathe deeply. Take a moment 4 or 5 times today to breathe as though your life depends on it. Shallow breathing may be sustainable but your body suffers from it. Take some giant yoga breaths when you wake, before each meal, and before you sleep- deep breathing can also thwart stress. (Thwart is one of my favorite words!)
3. Eliminate the words 'like' and 'um' from your vocabulary. If you wish to compare two things, the word like is permissible; otherwise, remove them altogether. Speaking without filler words will not only challenge your brain to exercise a broader vocabulary, but your posture will improve as well. Give it a try today! As you speak as your smarter, well spoken self, your confidence and posture will certainly perk up!
4. Don't react. Instead, take action. If you are stuck in the "That is the way we've always done it but it really pisses me off" rut, change something. Write a memo, conduct a proposal, constructively state your claim, or keep it to yourself. If you are unwilling to be part of a solution, you too may be part of the problem. (That sounds a little harsh, but I too fall into this rut more often than not.)
5. Ask for what you need. This may sound simple, but standing in the middle of the room passive-aggressively lamenting on how you wish you had help in the house, in the office, in the bedroom, in the garden, or with the trash isn't the same as directly approaching a usable tool and asking for what you need. None of us are mind readers. If you need help, ask for it.
If all else fails, eat real food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands. Repairing a rut can be very dirty work.
Anna~
Sunday, March 30, 2014
Procrastination; Development and Definition
The rain here has been intense and has now just ended after 36 hours of showers. Dreary weather has caused a boredom to settle into our home; one the dogs are acting out against, we have become sleepy by, and the kids have embraced for love of the television. The wind has picked up, as it typically does as the last of the storm sweeps through, and the clouds are becoming thin strings of white backed with blue. It feels as though my race is moments away, the blocks are set, my sneakers are laced, and I am waiting for the line judge to call me to it. There's the buzzer!
Never mind. It was just the dryer. Three kids, two of which are sick, the last of whom is athletic like his Dad, created mounds of laundry throughout the week. My in-laws just visited which caused me to change the linens, an act much over due, so adding to the pile beside the washing machine. The All is almost out, so I have been selectively sorting clothes and kitchen linens to dis-infect; efficiency is important but I'd rather clean underwear populate our drawers instead of laundered linens occupy the shelves.
I have this crazy housekeeping method that is effective, efficient, and employs the entire family body. Vacuum and wash floors on Monday; dust and declutter on Tuesday; vacuum and bathrooms on Wednesday; laundry and linens on Thursday; vacuum, fridge and garbage on Friday; yard work and garage on the weekends. Daily chores consist of picking up all the things that are down, poop removal, dishwasher, rooms, reading, and revealing the stairs. Two or three easy things a day to accomplish with grace and discipline.
In a perfect week I actually follow my list, but often times I write instead of wash, read instead of arrange, and play instead of purge. When procrastination occurs, every chore gets smashed into one or two days, or ignored altogether (like the linens), and then embarrassment sets in (especially when the in-laws come to visit). Procrastination by definition is the delaying or postponing of an assignment or action; the stress procrastination creates is much larger than a simple definition.
I do not know how to eliminate procrastination from any one's diet, dear reader, for I subscribe to it from time to time as well. There are tips we can all use and follow that can prevent procrastination from creeping in and taking control. While you reflect on where you allow procrastination to control your life, and the consequences that come from it, grab a bowl of real food, a tall glass of water and some vitamins for your vitamins. Let's get ready to begin washing our hands of procrastination... Tomorrow.
Anna~
Never mind. It was just the dryer. Three kids, two of which are sick, the last of whom is athletic like his Dad, created mounds of laundry throughout the week. My in-laws just visited which caused me to change the linens, an act much over due, so adding to the pile beside the washing machine. The All is almost out, so I have been selectively sorting clothes and kitchen linens to dis-infect; efficiency is important but I'd rather clean underwear populate our drawers instead of laundered linens occupy the shelves.
I have this crazy housekeeping method that is effective, efficient, and employs the entire family body. Vacuum and wash floors on Monday; dust and declutter on Tuesday; vacuum and bathrooms on Wednesday; laundry and linens on Thursday; vacuum, fridge and garbage on Friday; yard work and garage on the weekends. Daily chores consist of picking up all the things that are down, poop removal, dishwasher, rooms, reading, and revealing the stairs. Two or three easy things a day to accomplish with grace and discipline.
In a perfect week I actually follow my list, but often times I write instead of wash, read instead of arrange, and play instead of purge. When procrastination occurs, every chore gets smashed into one or two days, or ignored altogether (like the linens), and then embarrassment sets in (especially when the in-laws come to visit). Procrastination by definition is the delaying or postponing of an assignment or action; the stress procrastination creates is much larger than a simple definition.
I do not know how to eliminate procrastination from any one's diet, dear reader, for I subscribe to it from time to time as well. There are tips we can all use and follow that can prevent procrastination from creeping in and taking control. While you reflect on where you allow procrastination to control your life, and the consequences that come from it, grab a bowl of real food, a tall glass of water and some vitamins for your vitamins. Let's get ready to begin washing our hands of procrastination... Tomorrow.
Anna~
Monday, March 3, 2014
There is Always a But!
Spring; to originate or arise from - or - to move or jump suddenly or rapidly upward or forward. The anticipation of Spring is all but overcoming me. I find myself looking for green evidence, measuring the length of the day, and giving myself permission to calm down. This may be my most transformative season yet and I welcome it with sneakers tied and a smile upon my face; my hope is for a clam, smooth transition into the forward movement of Spring.
The phrase 'forward movement' has been ringing in my ears for weeks now. Our pantry remains scantily stocked as our refrigerator becomes increasingly full of fresh food and clean water. We have signed our names on lists of willing runners committing to push three miles of pavement away from our feet. We are setting loftier goals for the summer and fall, both individual desires and family commitments. We have all decided, in our own separate ways, to move forward from the places we were and to achieve the places we admire.
Forward movement has also given a name to my health coaching practice; Nutritional Cadence. Health is not a one dimensional, unilateral, universal state or application. Health is a balance of movement, communication, food, love, joy, work, water, nutrition, education, and spirit. The human body cannot make what it cannot make; also true, it cannot become something more or less without a constant effort toward growth. But (and there is always a but), just as the seasons move and change rhythmically, so too should self care, growth, nourishment and movement ~ Nutritional Cadence (Thanks to Sue Plunkett for the conversation.)
There are many disrupters of forward movement. Fear. Comparison. Career. Failure. Habit. Choice. Knowledge. Location. Money. Life. This last two weeks I have been intent on encouraging those around me (and myself) to commit to small changes with goals in mind for the ownership of forward movement. I believe it is better to be afraid and moving forward than afraid while standing still. Because you are in control of everything you eat, everything you say and everything you know, you are in control of everything you want.
This week, I encourage you all to plan. Shop mindfully. Eat real food. Commit. Drink plenty of water. Laugh. Cook. Think. Wash your hands of 'this is the way I've always done it' and ask yourself, "Does this help me achieve my goal? or Not?" That, dear reader, is forward movement.
Spring!
Anna~
The phrase 'forward movement' has been ringing in my ears for weeks now. Our pantry remains scantily stocked as our refrigerator becomes increasingly full of fresh food and clean water. We have signed our names on lists of willing runners committing to push three miles of pavement away from our feet. We are setting loftier goals for the summer and fall, both individual desires and family commitments. We have all decided, in our own separate ways, to move forward from the places we were and to achieve the places we admire.
Forward movement has also given a name to my health coaching practice; Nutritional Cadence. Health is not a one dimensional, unilateral, universal state or application. Health is a balance of movement, communication, food, love, joy, work, water, nutrition, education, and spirit. The human body cannot make what it cannot make; also true, it cannot become something more or less without a constant effort toward growth. But (and there is always a but), just as the seasons move and change rhythmically, so too should self care, growth, nourishment and movement ~ Nutritional Cadence (Thanks to Sue Plunkett for the conversation.)
There are many disrupters of forward movement. Fear. Comparison. Career. Failure. Habit. Choice. Knowledge. Location. Money. Life. This last two weeks I have been intent on encouraging those around me (and myself) to commit to small changes with goals in mind for the ownership of forward movement. I believe it is better to be afraid and moving forward than afraid while standing still. Because you are in control of everything you eat, everything you say and everything you know, you are in control of everything you want.
This week, I encourage you all to plan. Shop mindfully. Eat real food. Commit. Drink plenty of water. Laugh. Cook. Think. Wash your hands of 'this is the way I've always done it' and ask yourself, "Does this help me achieve my goal? or Not?" That, dear reader, is forward movement.
Spring!
Anna~
Wednesday, February 26, 2014
You Don't Need to Wait for a Monday to Move!
Yesterday I saw a very clever cartoon of a hefty cheer leader rallying a group of ready and willing winter weight wearers to work off the pounds. "When are we gunna start?" the cheerleader motivates. "On Monday!" replies the rally. The motivator goes on to inform the group, "Today is Monday!" and the group enthusiastically responds, "Next Monday!" Monday is the easiest time to assign yourself a task, for it's after the weekend and is followed by Tuesday, Wednesday and Thursday incase Monday doesn't work out. If the action in question is put off until Friday, the next Monday is just around the corner, so you can start then. My suggestions: Stop waiting for Monday~
Waiting until Monday does two things: one, puts further distance between you and your goal, and two, creates distrust for yourself. If you are telling yourself you wish you accomplish any specific thing, avoid the self distrust and begin now. Right Now. If you have a goal to loose weight, get up and take a walk right now. If you have a goal to clear the clutter, take 7 minutes and clear off one table top right now. If you have a goal to run a marathon, find a program and sign up for a race.... right now.
Because you have brains in your head and feet in your shoes, you know health and wellness isn't automatic. Environmental invaders, like pesticides, the bird flu and pet dander invade the human body and interrupt the harmonies within. Stimulants increase normal body pressures and decrease hydration levels. Processed foods strain the digestive system and saturate the blood, brain, and liver with toxins. Stress unbalances hormones. Sugar taxes organs. Sleep deprivation adds to stress, blood toxicity, dehydration and hormone imbalance. Your health and wellness is underneath the environmental crud; after the stimulants wear off; above the stress; in the wake of sugar; inside of a deep breath; beyond a good night's sleep. Are you really willing to wait until Monday?
My goals this week included thinking of a name for my health coaching practice. I took my dilemma to work today, and through a conversation with a few very clever women, a potential name was created. I have also been trying to identify specific areas my health coaching practice will cover in order to deliver results to my target market; from that a Grocery Cart Curriculum was born. I still may have arrived at a name and I still may have come up with a curriculum, but not until Monday if I had waited. I am glad I put my fears aside instead of feeding them for four more days.
We are having Chili for dinner. Kendra is in charge of the corn bread, and I have the beans, tomatoes, peppers, onions and spices all stewing away on the stove. Plenty of clean water will fill our cups as we sit down to discuss the daily events in our different corners of the world. We will feed our vitamins with vitamins found in our food and by thoughts of accomplishment and feelings of satisfaction. I encourage you too, dear reader, to wash your hands of fear and waiting and begin nourishing yourself right now... Monday isn't worth the wait!
Anna~
Share your goals with me! I would love to applaud your efforts!
Waiting until Monday does two things: one, puts further distance between you and your goal, and two, creates distrust for yourself. If you are telling yourself you wish you accomplish any specific thing, avoid the self distrust and begin now. Right Now. If you have a goal to loose weight, get up and take a walk right now. If you have a goal to clear the clutter, take 7 minutes and clear off one table top right now. If you have a goal to run a marathon, find a program and sign up for a race.... right now.
My goals this week included thinking of a name for my health coaching practice. I took my dilemma to work today, and through a conversation with a few very clever women, a potential name was created. I have also been trying to identify specific areas my health coaching practice will cover in order to deliver results to my target market; from that a Grocery Cart Curriculum was born. I still may have arrived at a name and I still may have come up with a curriculum, but not until Monday if I had waited. I am glad I put my fears aside instead of feeding them for four more days.
We are having Chili for dinner. Kendra is in charge of the corn bread, and I have the beans, tomatoes, peppers, onions and spices all stewing away on the stove. Plenty of clean water will fill our cups as we sit down to discuss the daily events in our different corners of the world. We will feed our vitamins with vitamins found in our food and by thoughts of accomplishment and feelings of satisfaction. I encourage you too, dear reader, to wash your hands of fear and waiting and begin nourishing yourself right now... Monday isn't worth the wait!
Anna~
Share your goals with me! I would love to applaud your efforts!
Monday, January 13, 2014
The Lunch Bunch~
Lunch; the Western idea of a mid-day meal. While lunch should be the largest, most substantial meal of the day, lunch is typically glanced over, purchased at fast food restaurants and taken from vending machines. Lunch should be more than take-out and frozen cuisine for it has to replace energy and nutrients used during active morning hours, and has to provide fuel and nutrients needed for a productive, positive afternoon. Is lunch the most important meal of the day? Just incase the answer is yes, let's bring this lunch bunch to the table to ensure good nutrition.
Let's start with rice. Brown rice; a whole grain providing fiber, manganese, tryptophan, B vitamins, magnesium, selenium and it's versatile. One cup of brown rice in your lunch box works well with berries and dried fruit, plant and animal protein, roast root vegetables, sprouts, shrooms, condiments, or all by itself. On Sunday afternoon prepare eight or 10 cups of brown rice; warm gently on the stove top to reheat. Before you run to work, grab a mason jar (a thermos works well, too), fill with warm rice and preferred accompaniments, wrap in a towel for insulation and lunch is served.
Next, real fruit salad. On Sunday, while your rice is cooking, call the family to the table to cut up apples, a cantaloupe and a pineapple. Add a bunch of grapes, raspberries or blackberries, and blueberries to the bowl. Peel and separate three tangerines to finish. Vitamins, phytonutrients, antioxidants, water, enzymes, fiber, and healthy sugars are all present and accounted for. Fruit salad is an essential lunch staple; select as a side, use as a main dish over cottage cheese on a hot day, blend into a protein smoothie for 'no time for lunch' days, or simply nibble on it at your desk (wherever that may be).
Now, add a bowl of vegetable things! Spinach, carrots, celery, lil' tomatoes, broccoli, red onion, any cabbage, asparagus, cauliflower, peas, peppers, cucumbers, herbs and garlic play nicely in a large bowl in your refrigerator. When the fruit salad is finished, take seven more minutes to get these guys together. Salads mean very little waste, very good, whole food nutrition, and, again, they are versatile. Even better, line a 13x9 (or larger) tray with your cuts of choice and use them for soups, green smoothies, even dinner prep throughout the week. It'll start like this:
Because health is as individual as its beholder, coming up with universal nutrition suggestions is no easy task. I do hours of reading and research and always arrive back at my simple yet holistic motto: Eat real food, drink plenty of clean water, give your vitamins their vitamins, and, as always, remember to wash your hands. This lunch bunch satisfies the body's need for whole foods and vitamins, all you have to do is add water and wash... health may actually be just that simple!
Anna~
Let's start with rice. Brown rice; a whole grain providing fiber, manganese, tryptophan, B vitamins, magnesium, selenium and it's versatile. One cup of brown rice in your lunch box works well with berries and dried fruit, plant and animal protein, roast root vegetables, sprouts, shrooms, condiments, or all by itself. On Sunday afternoon prepare eight or 10 cups of brown rice; warm gently on the stove top to reheat. Before you run to work, grab a mason jar (a thermos works well, too), fill with warm rice and preferred accompaniments, wrap in a towel for insulation and lunch is served.
Next, real fruit salad. On Sunday, while your rice is cooking, call the family to the table to cut up apples, a cantaloupe and a pineapple. Add a bunch of grapes, raspberries or blackberries, and blueberries to the bowl. Peel and separate three tangerines to finish. Vitamins, phytonutrients, antioxidants, water, enzymes, fiber, and healthy sugars are all present and accounted for. Fruit salad is an essential lunch staple; select as a side, use as a main dish over cottage cheese on a hot day, blend into a protein smoothie for 'no time for lunch' days, or simply nibble on it at your desk (wherever that may be).
Now, add a bowl of vegetable things! Spinach, carrots, celery, lil' tomatoes, broccoli, red onion, any cabbage, asparagus, cauliflower, peas, peppers, cucumbers, herbs and garlic play nicely in a large bowl in your refrigerator. When the fruit salad is finished, take seven more minutes to get these guys together. Salads mean very little waste, very good, whole food nutrition, and, again, they are versatile. Even better, line a 13x9 (or larger) tray with your cuts of choice and use them for soups, green smoothies, even dinner prep throughout the week. It'll start like this:Because health is as individual as its beholder, coming up with universal nutrition suggestions is no easy task. I do hours of reading and research and always arrive back at my simple yet holistic motto: Eat real food, drink plenty of clean water, give your vitamins their vitamins, and, as always, remember to wash your hands. This lunch bunch satisfies the body's need for whole foods and vitamins, all you have to do is add water and wash... health may actually be just that simple!
Anna~
Thursday, January 9, 2014
Throw Back: Thursday; Not quite in the Present!
Every day is a gift. We all get to wake up and change something we dislike or adopt behaviors we admire. We can do things exactly the same in order to perfect a craft or we can erase, start over, and reflect. Each day starts anew~ except when it comes to what we ate!
Comments and Recipes, Favorites and Questions are Welcome~
From In Five Paragraphs or Less, by Anna Burrill, on 3-10-2013
The human body is functioning today on things we put into it yesterday. Some things are utilized immediately, like water and juice, and some things, like meat, take six to 12 hours to digest. Processed foods typically linger the longest in the intestinal tract due to the disguise of artificial ingredients, fillers, binders and additives. That is precisely why some diets suggest an initial cleanse, three days of fasting, an enema or a liquid start. Your body is kind of like Thursday; not quite mid-week, not quite the weekend, not quite in the present!
How do we make our bodies function in the moment? Water, soups, juices, or smoothies made with fruits, veggies, and herbs and spices. Think of it like this; if you can drink it, your body can absorb it! Everything else has to be digested or broken down into a liquid and then absorbed. The more solids we ingest, the more water we must drink in order to properly liquify the nutrients to promote absorption. It may seem impractical to drink our diet, but it is possible to add more liquid to our food~
This morning, after perusing my weekly meal planning page, I blended up some oatmeal, protein mix, skim milk, strawberries, blueberries and some ice. It was a thick breakfast, a texture I am not used to. My normal shake of choice is dark cocoa powder, protein mix, skim milk, ice, and natural peanut butter; a little thinner and more decadent than oatmeal and strawberries. Both are delicious, both full of vitamins and minerals, both with fat and fuel, both ready for absorption; maybe I will just skip the oatmeal the next time I whip up a smoothie. Adding one or two liquid breakfasts a week can help the body finish digesting yesterday's steak and become present - not a bad idea~
So, eat real food, drink lots of water, and give your vitamins their vitamins~ Try a few new liquid recipes! Have some soup! Make a smoothie! Leave the things that come in a box... instead enjoy things that come out of a garden~ And, as always, remember to wash your hands.
Anna~
How do we make our bodies function in the moment? Water, soups, juices, or smoothies made with fruits, veggies, and herbs and spices. Think of it like this; if you can drink it, your body can absorb it! Everything else has to be digested or broken down into a liquid and then absorbed. The more solids we ingest, the more water we must drink in order to properly liquify the nutrients to promote absorption. It may seem impractical to drink our diet, but it is possible to add more liquid to our food~
This morning, after perusing my weekly meal planning page, I blended up some oatmeal, protein mix, skim milk, strawberries, blueberries and some ice. It was a thick breakfast, a texture I am not used to. My normal shake of choice is dark cocoa powder, protein mix, skim milk, ice, and natural peanut butter; a little thinner and more decadent than oatmeal and strawberries. Both are delicious, both full of vitamins and minerals, both with fat and fuel, both ready for absorption; maybe I will just skip the oatmeal the next time I whip up a smoothie. Adding one or two liquid breakfasts a week can help the body finish digesting yesterday's steak and become present - not a bad idea~
So, eat real food, drink lots of water, and give your vitamins their vitamins~ Try a few new liquid recipes! Have some soup! Make a smoothie! Leave the things that come in a box... instead enjoy things that come out of a garden~ And, as always, remember to wash your hands.
Anna~
Comments and Recipes, Favorites and Questions are Welcome~
From In Five Paragraphs or Less, by Anna Burrill, on 3-10-2013
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~
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~
Tuesday, October 15, 2013
This is Technically Only Five Paragraphs
This morning my daughter wandered into the kitchen with sleepy eyes, opened the fridge, squinted from the brightness inside, looked at me and said, "Mom, I don't think I have ever seen our fridge so empty." I agreed. We spent a long relaxing weekend in Maine, so last Friday morning the trash collector was gifted the leftovers from the fridge and the garbage disposal devoured the ends of salsa jars and lunch containers. (We unfortunately are not able to compost where we are.) Aside from a stray yogurt and a half an onion, the shelves are bare. But, before I go shopping, a menu must be concocted! Let's start with this:
ALE-BRAISED BRATWURST WITH GERMAN POTATO SALAD
BETTER THAN CHICKEN SOUP
1 small yellow onion, chopped
4 cloves garlic, sliced
1 tablespoon extra-virgin olive oil
1 teaspoon ground turmeric
8 fresh shiitake mushrooms, stemmed and sliced
4 cups low-sodium mushroom, vegetable or chicken broth
1 1/2 cup julienned fresh kale
1 cup cubed butternut squash
2 tablespoons grated fresh ginger
1/8 teaspoon cayenne pepper (optional)
6 slices astragalus root (optional)
1 fresh lemon, Juice of
1 teaspoon miso
Method:
In a sauce pot over medium-high heat, saute onion and garlic in oil 3 minutes. Add turmeric and mushrooms. Saute 2 minutes. Add broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer 15 minutes. Remove from heat and let cool slightly, add lemon juice and miso (adding miso when still very hot will diminish its probiotic benefits). Cover and let sit 5 minutes before serving.
ALE-BRAISED BRATWURST WITH GERMAN POTATO SALAD
Grab a couple bottles of beer and boil enough brats to feed your brats, and this recipe for German potato salad:
1 1/2 pound small red potatoes, cut into 1/2-inch-thick rounds
4 slices thick-cut bacon, about 1/3 pound
1 tablespoon all-purpose flour
1 tablespoon sugar
1 teaspoon dry mustard powder
1/3 cup water
1/4 cup white wine vinegar
1/4 cup finely chopped chives
How?
Place sliced potatoes in cold salted water in a large pot and bring to a boil. Cook until fork tender, yet not so soft they fall apart, 8 to 10 minutes. Drain and set aside.
In a sauté pan, fry bacon until crisp. Crumble and set aside. Pour off all but 2 tablespoons of bacon fat. Over medium heat, whisk flour into the bacon fat and cook until thickened, 2 to 3 minutes. Stir in sugar and mustard, followed by water and vinegar. Cook, stirring frequently, until thickened, 1 to 2 minutes. Remove from heat, stir in potatoes and bacon and toss gently to coat. Serve with Brats.
1 1/2 pound small red potatoes, cut into 1/2-inch-thick rounds
4 slices thick-cut bacon, about 1/3 pound
1 tablespoon all-purpose flour
1 tablespoon sugar
1 teaspoon dry mustard powder
1/3 cup water
1/4 cup white wine vinegar
1/4 cup finely chopped chives
How?
Place sliced potatoes in cold salted water in a large pot and bring to a boil. Cook until fork tender, yet not so soft they fall apart, 8 to 10 minutes. Drain and set aside.
In a sauté pan, fry bacon until crisp. Crumble and set aside. Pour off all but 2 tablespoons of bacon fat. Over medium heat, whisk flour into the bacon fat and cook until thickened, 2 to 3 minutes. Stir in sugar and mustard, followed by water and vinegar. Cook, stirring frequently, until thickened, 1 to 2 minutes. Remove from heat, stir in potatoes and bacon and toss gently to coat. Serve with Brats.
Nutritional Info:
PER SERVING: 500 calories (140 from fat), 16g total fat, 8g saturated fat, 90mg cholesterol, 310mg sodium, 46g carbohydrate (dietary fiber, sugar), 31g protein.
PER SERVING: 500 calories (140 from fat), 16g total fat, 8g saturated fat, 90mg cholesterol, 310mg sodium, 46g carbohydrate (dietary fiber, sugar), 31g protein.
Okay, so you all know how much I love sausage, and since it's fall, potato salad seems the perfect pairing. But, you can also tell there are calories and fat and carbs in this meal, not to mention salt, and that combination may be a little too aggressive for some to digest. I understand if you are confused by this meal choice. For me, my growing family and athletic lifestyle, this meal serves many needs: fuel, fat, nutrition, flavor, and simplicity. For some of you, cholesterol rich foods and fat calories may be a bit over the top. This may be a better fit:
1 small yellow onion, chopped
4 cloves garlic, sliced
1 tablespoon extra-virgin olive oil
1 teaspoon ground turmeric
8 fresh shiitake mushrooms, stemmed and sliced
4 cups low-sodium mushroom, vegetable or chicken broth
1 1/2 cup julienned fresh kale
1 cup cubed butternut squash
2 tablespoons grated fresh ginger
1/8 teaspoon cayenne pepper (optional)
6 slices astragalus root (optional)
1 fresh lemon, Juice of
1 teaspoon miso
Method:
In a sauce pot over medium-high heat, saute onion and garlic in oil 3 minutes. Add turmeric and mushrooms. Saute 2 minutes. Add broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer 15 minutes. Remove from heat and let cool slightly, add lemon juice and miso (adding miso when still very hot will diminish its probiotic benefits). Cover and let sit 5 minutes before serving.
Nutritional Info:
PER SERVING: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein
(Recipe from http://www.wholefoodsmarket.com/recipe/better-chicken-soup)
PER SERVING: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein
(Recipe from http://www.wholefoodsmarket.com/recipe/better-chicken-soup)
It is important to remember that each person, each family, has different nutritional needs. Where we need more fat, more fuel, more electrolytes, and more calories because we are very active and have growing chickens (if you can call them kids, I can call them chickens), some need less fat and calories and more nutrients to support weight loss or cholesterol reduction. May I suggest we all eat real, naturally occurring foods, drink plenty of water, give our vitamins their vitamins, and remember to wash our hands. Our diets may not be the same, but the foundation should be made of food~ What is the definition of food again?
Anna~
Thursday, September 26, 2013
Change Toward Balance
Homeostasis; the tendency toward a relatively stable equilibrium between interdependent elements, esp. as maintained by physiological processes (good ol' Webster's Dictionary). Balance. An equal relationship between give and take, exercise and ease, joy and judgement, work and play, food and elimination. What goes in must come out! What goes up must come down! One hand washes the other! So why does the word 'balance' stress us out?
The first response to change, or to the suggestion that balance is needed, is naturally defensive. "My house is in order, I just had a stressful week! Normally, everything is fine!" Self reflection might reveal no time for breakfast, two bowel movements a week, poor sleep and a hectic work or education schedule leaving very little time for play, but if that is 'normal' then everything might very well be perceived as fine. We all defend our existence, our choices, our position in the world we live within. In fact, it would be abnormal if we didn't. It is important, though, to identify what we are defending.
The second response to change is naturally resistance. If the life lived now is normal, no matter how dissatisfying, changing it means unsteadying the ship. There is comfort in expectation; knowing what will happen if you do what is expected, or knowing what will happen if you don't. Sometimes resistance occurs simply because of fear of what is unknown, which is where the statement, "That is the way I've always done it!" comes from. Change toward balance means learning a new behavior or recipe or routine which might make you nervous. It might be important to evaluate why feeling nervous, nervous meaning a feeling of unease or apprehension, is equated with 'bad'.
The third response to a suggestion of change is feeling overwhelmed. "If I change this, then I have to change that, which means others will be effected and I might face adversity, which will cause me stress and unease so I will just keep things they way they are no matter how dissatisfying they are to me." Chances are, if your surroundings and routine are dissatisfying to you, they are likely dissatisfying to the others directly effected by the current state of 'normal'. Let me assure you, dear reader, change toward balance is not as overwhelming and stressful as you imagine. Change toward balance is actually stress relieving, time freeing and love making!
Here is how to begin: Add something and discontinue believing that change means taking something away. Change toward balance is not a graduation from a bottle to a cup, a pacifier to a blanket, a blanket to a big-kid-bed, a hall-light to a night-light. Change toward balance is the antithesis to the child instilled meaning of change, or graduation from the known to the new unknown. Change toward balance is the act of mindfully and intentionally adding what you intelligently identify as absent which in effect balances the boat. While you digest the thought, eat real, naturally occurring foods, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands (that's a good balance).
Anna~
Saturday, September 14, 2013
Make a No-Work Weekend!
What do we do on weekends? Even the best looking weekend can be overrun with errands and loose ends created by the work week. Between a 'night out' on Friday and church Sunday morning, schedules commonly have housework, yard work, paperwork, homework and grocery shopping penciled in then crossed off to the tune of exhaustion. What happened to the 'no-work' weekend? Is there a way to take back your time?
It all begins with a plan. Write out all of your daily chores and divide them among the masses to get them done daily. If you are the only body in the house you may want to simplify the things you need to get done by eliminating the obstacles in your life that make you crazy. This might include buying paper plates to reduce dishes, finding a good laundry service or hiring a house keeper once a month for bathrooms and dusting. If you are a family of 4, divide the responsibilities as evenly as you feel fair. Everyone wears clothes, uses dishes, and sits on the throne; those chores might be where to share. Just as we need to write down the foods we eat in order to fully understand what is going into our bodies, so do we need to write down our responsibilities to fully appreciate where we spend our time.
It all begins with a plan. Write out all of your daily chores and divide them among the masses to get them done daily. If you are the only body in the house you may want to simplify the things you need to get done by eliminating the obstacles in your life that make you crazy. This might include buying paper plates to reduce dishes, finding a good laundry service or hiring a house keeper once a month for bathrooms and dusting. If you are a family of 4, divide the responsibilities as evenly as you feel fair. Everyone wears clothes, uses dishes, and sits on the throne; those chores might be where to share. Just as we need to write down the foods we eat in order to fully understand what is going into our bodies, so do we need to write down our responsibilities to fully appreciate where we spend our time.
Chores that need to be done less often might be better accomplished if they are penciled in. Prioritize. Categorize your 'to-do's' in piles of want, need, and must. From there, make appointments to get'er done!
What do we do with all of the free time? Again, make a plan. Look at a local area calendar to find concerts, events, wineries, runs, or fairs that you "wish you had time to attend!" You've made the time! You've gotten your house in order! Now go and enjoy all of those fantasies and festivals that you have been daydreaming about. Time off should be time well spent! Give yourself some time free of work and spend it on you!
Before you go, fuel up with real, naturally occurring food, drink plenty of water, give your vitamins their vitamins and, as always, remember to wash your hands. (Especially in the port-a-potty at that fair you'll soon be attending~ ) You deserve the nourishment! Enjoy~
Anna~
Friday, April 12, 2013
Don't Buy It: Roast it!
In the beginning of the week I suggested you eliminate foods with ingredient lists and instead use recipes. Labels have given us all food for thought for the days or weeks to come especially as we implement new habits, introduce new foods, and experiment with our weekly menu planning. Do we stick to strictly organic? Do we search for NonGMO foods? Do we spend extra on 'free range chicken' and 'grass fed beef'? My advice is to take on one label at a time. Maybe just start by planning a menu and looking at its face value!
Breakfast. I can think of about 77 breakfast foods (some require assembly, some don't)! Whole wheat toast, orange slices, coffee and fruit preserves is one of my favorites. Egg sandwiches are another weakness of mine. When assembling a breakfast menu when processed foods are absent whole wheat toast isn't an option. Eggs, quinoa, steel cut or rolled oatmeal, and milk are all good, high protein ways to start the day. Add fruits or veggies (think omelet) to get your vitamins. If you need yogurt or cheese, have yogurt or cheese but read the labels before you buy~ not all cheeses and yogurts are the same.
Lunch. Trying to steer clear of the deli meat sodium attack? On Sunday, roast an extra chicken, turkey, or pork shoulder, even a beef roast will work... you'll have lunch meat all week long. Deli meats are convenient, but they are expensive! The home-made variety is easy on your wallet and delicious in salads, quesadillas, soups, and sandwiches alike. Last night's leftover roast works just as well if you don't want to dedicate a whole bird to lunch~ (Remember, salad means 'a medley of food'... only involve lettuce if you want to!)
Dinner. Right now in RI, fennel, beets, carrots, asparagus, kale, chard and artichokes are in season. Onions, leeks, potatoes and peas are also on the list (to name a few). If I just use seasonal veggies I can load my plate with different items each night of the week without much repetition and without sacrificing flavor. What's in season where you live? If the list is short, take a trip around your produce department and look for veggies that are crisp, bright, and smell good! If they don't smell, they were picked too early and might not offer much nutrition. If they are dull and limp, again, they are probably deficient. You can always find live lettuce and nuts and seeds and dried or dehydrated foods~ all excellent choices!
Dessert. Have dessert. Chocolate. Mousse. Chocolate mousse. Pudding. Sherbet/sorbet. Gelato. Ice Cream. If you don't make it yourself, read the label. If you read 17 ingredients, don't buy it. If the label reads something like, 'Milk, cream, sugar, cocoa powder, almond extract, salt,' it might not be a bad choice to satisfy a sweet tooth. Enjoy all of the real foods you find this weekend~ Remember to give your vitamins their vitamins, wash them in with water, and, as always, remember to wash your hands.
Anna~
Breakfast. I can think of about 77 breakfast foods (some require assembly, some don't)! Whole wheat toast, orange slices, coffee and fruit preserves is one of my favorites. Egg sandwiches are another weakness of mine. When assembling a breakfast menu when processed foods are absent whole wheat toast isn't an option. Eggs, quinoa, steel cut or rolled oatmeal, and milk are all good, high protein ways to start the day. Add fruits or veggies (think omelet) to get your vitamins. If you need yogurt or cheese, have yogurt or cheese but read the labels before you buy~ not all cheeses and yogurts are the same.
Lunch. Trying to steer clear of the deli meat sodium attack? On Sunday, roast an extra chicken, turkey, or pork shoulder, even a beef roast will work... you'll have lunch meat all week long. Deli meats are convenient, but they are expensive! The home-made variety is easy on your wallet and delicious in salads, quesadillas, soups, and sandwiches alike. Last night's leftover roast works just as well if you don't want to dedicate a whole bird to lunch~ (Remember, salad means 'a medley of food'... only involve lettuce if you want to!)
Dinner. Right now in RI, fennel, beets, carrots, asparagus, kale, chard and artichokes are in season. Onions, leeks, potatoes and peas are also on the list (to name a few). If I just use seasonal veggies I can load my plate with different items each night of the week without much repetition and without sacrificing flavor. What's in season where you live? If the list is short, take a trip around your produce department and look for veggies that are crisp, bright, and smell good! If they don't smell, they were picked too early and might not offer much nutrition. If they are dull and limp, again, they are probably deficient. You can always find live lettuce and nuts and seeds and dried or dehydrated foods~ all excellent choices!
Dessert. Have dessert. Chocolate. Mousse. Chocolate mousse. Pudding. Sherbet/sorbet. Gelato. Ice Cream. If you don't make it yourself, read the label. If you read 17 ingredients, don't buy it. If the label reads something like, 'Milk, cream, sugar, cocoa powder, almond extract, salt,' it might not be a bad choice to satisfy a sweet tooth. Enjoy all of the real foods you find this weekend~ Remember to give your vitamins their vitamins, wash them in with water, and, as always, remember to wash your hands.
Anna~
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