Stinkin’ Thinkin’

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I’m feeling bulky, junky, chunky…I’m going to begin seriously cleaning up my diet better than I’ve been doing. Not to complain or bore with details but this is what is going on with me: I eat healthy most of the day, dinner time comes and I HAVE to cook for others, Dale and Ryan, who comment that there’s not much meat, or this is all? etc…So, I cook enough or more hoping that there will be leftovers to build off of tomorrow and there rarely is. Really? Do you guys need all… that food?!! Come time to eat, I usually take mine last, cook’s etiquette, and I feel like OMG, they took it all, I need to take extra because they will finish it and I will starve. I know in fact that I will never starve.
The other half of it is I’m always home, working from home. I feel somewhat quarantined from the world, especially in winter so I forage with the attitude that not many see me anyways.
This is all stinkin’ thinkin’!
Even though the food I’m foraging for is usually healthy, I don’t need extra.
The first steps I’ll take is changing my mindset;
  • It doesn’t matter how much others eat, I won’t go hungry
  • I’ll eat only what I need and fill my time and space with a physical activity even if it’s as dull as organizing a closet, pantry or the basement!
  • I’ll get out of the house at least one day mid-week to be around people
  • Despite what others in the house prefer to eat, I’ll cook only what I know is enough and healthy
How is your thinking? What gets you during the winter months?

MSG, You Make Me Sick!

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Last night, around dinner time I wasn’t feeling particularly creative or inspired to cook, but I did anyway. My pantry consists of a lot of dried beans, several different types of whole grains, many non-wheat flours, nuts, seeds, seaweeds, rices, hot sauces, canned tomatoes and stuff like that; things that my kids, though grown, walk into and tell me there’s no food. Most of what I have has to be pre-pared and I’m fien with that. My eldest son is staying with me temporarily and he eats like a typical guy does, a lot. On a whim I bought Near East rice pilaf so he could easily prepare it when he has to fend for himself. Well, last night, not feeling much like cooking, I made the rice pilaf to go with the local beef tips and steamed Brussels sprouts-healthy, yes? NO!

I found a few years back that I’m particularly sensitive to MSG, highly sensitive! I didn’t see it on the ingredient label so I was safe or so I thought. About an hour after eating I was feeling a dull headache that within a very short time became hard hitting; it felt like my entire forehead and temples on the inside was on fire! Soon, the slightest light pierced my eyes – my head felt like it was about to explode and to be honest, the thought of my head exploding was a welcomed, comforting thought; just get it out!

I tried drinking lots of water to flush it out with no success. I tried herbal tea, laying on the floor, feet raised, eyes closed but the intense pounding continued. It was fairly early, for me anyways, but I had to go to bed; I needed to lay in a very dark, very quiet place. I ended up having to take one of my migraine prescription tablets against my personal preference but fortunately about 4 hours later it worked.

What was in this rice mixture that disguised itself as MSG anyway? Upon looking into it further I found that it contains autolyzed yeast extract, (Yeast extract contains naturally occurring glutamic acid, of which monosodium glutamate is a concentrated salt form). This doesn’t have to be labeled MSG unless there is more than 78% of it in a product.

Beware. If you suffer from headaches and you’re not sure what you triggers are, it could be MSG, it’s not uncommon. There are many foods that are headache triggers and finding out which ones might be triggering yours can make a world of difference in your life! Find a way to make it go away. If you need help figuring out what ails you, I can help. Contact me anytime!

* to learn that many names and disguises of MSG, click here: http://www.truthinlabeling.org/hiddensources.html

Homemade Almond Milk

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Almond milk6Of all the non-dairy milks available my personal favorite is almond milk, particularly the one with a hint of coconut in it. I used to buy Blue Diamond but I changed to Silk brand due to lesser additives.

The other day I came across a recipe for homemade almond milk while strolling through Flipboard, I’ve come across similar recipes for several years so I decided that it is the universe telling me to give it a try, and so, I did!

To my surprise it was pretty quick, after you soak almonds for 2 days, and simple.

Homemade Almond Milk

1 cup shelled almonds – I used organic – put into a bowl, add water to at least 1-2 inches above almonds, cover and set aside for 2 days

After 2 days, drain almonds and add to blender, add 2-3 cups of water

Optional to add taste & sweetness: 1/4 cup coconut flakes, 2 Tbs. honey or 1 tsp. cinnamon

Blend all on high until smooth.

Strain over a bowl using a fine mesh strainer or cheese cloth squeezing well. (I didn’t have cheese cloth but want to try it next time).

Pour milk into a jar or container with cover and refrigerate.

Save almond meal to use in smoothies, oatmeal, yogurt, muffins, cookies, etc. I used some in my batch of green smoothie adding 1/2 cup, it made it healthier, thick and nutty tasting.

    Almond milk2         Almond milk4    Almond milk5

Enjoy as an alternative to milk: by the glass, in coffee, tea, cereal or recipes!

Still Plugging Along

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It’s been nearly a month since I last posted and to be perfectly honest, it’s because I have been focusing on my main blog, Initiate Wellness, and of course Christmas.

I had a little fun creating and posting 15 healthy dips in 30 days for the month of December, check them out-click 15 Dips. I’m a huge fan of dip, I’ve been known to mash a bunch of healthy foods together to create something smooth to dip veggies, tortilla chips, potato chips or pita chips into; most of the time it’s pretty good but sometimes, not so much.

For this new year, 2014, I’ve decided to adopt 26 new good habits – that’s one new habit every two weeks. While I usually drink plenty of water, I find myself drinking less in the cold months, and wow, has it been cold recently! So, for the first two weeks of January, I’ve made my intention clear, drink more water daily. By giving myself 2 weeks to practice a habit I’m usually used to doing, it will help reset my body and brain to grab a glass of water instead of coffee, tea or wine. I usually only drink 1-2 cups of coffee in the A.M. but I sometimes find myself making one between 1 & 3 pm. I’ve been making myself drink a glass of water first, then if I still want something hot, I’m allowing myself either green or herbal non-caffeinated tea.

The flu virus is going around the country pretty hard right now so I’m taking all the steps I know of to keep my immune system strong. This means citrus fruits, lots of vegetables, lean proteins and warming spices as well as plenty of water to flush out my system regularly.

What have you been up to lately?

If you were to choose a new habit, what would you choose and how would you go about it? Let us know – share your story!

Cool Your Joints!

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We’ve all heard someone say at one time or another “cool your jets” but what I’ve heard quite often lately is “cool your joints”. Yes, all the joints in your body that ache can be alleviated simply by healthy eating. Some folks have food triggers that lead to stomach aches, backache, headaches and even sore, inflamed joints. If you’re one of those with joint pain, consider the foods you eat. Many folks don’t want to hear the words “eat your fruits and veggies”, but they are the foods that will help the most. You don’t have to become a vegetarian but you should eat between eight and thirteen servings per day. It’s not as hard as it sounds. We’ve learned to over-estimate serving sizes, we’ve become gluttons and we eat more food than our bodies need; except when it comes to fruits and vegetables.

Be optimistic!

Happiness and contentment is in the attitude we choose to own. If we choose to be optimistic no matter what curve ball life throws at us, we can create a better outcome than we would experience if we are negative. This doesn’t mean that we’re not allowed to be sad or disappointed sometimes, but just don’t get stuck in the sadness and disappointment. Feel it, acknowledge it and decide what the next step will be in order to make the bad situation better. It’s not always in our hands to change things but we always have a say in how we’re going to react to it and if the situation will run our life; our destiny or if we will run our life the way we choose. If we can be flexible and go with the flow of reality we can be part of the outcome. We can learn how to turn a negative situation into a more positive, acceptable situation. Our life is what our thoughts make it.

So, the foods that will benefit us in more ways than alleviating joint pain, such as keeping us safe from cancers and diabetes are whole grains like brown rice and quinoa, cherries, cranberries, pears and prunes (dried as well as fresh), a variety of fresh lightly cooked/steamed vegetables-green, yellow and orange veggies: artichokes, broccoli, chard, collards, lettuce, spinach, green beans, squashes and sweet potatoes, condiments in moderation use salt, pure maple syrup, vanilla extract are helpful, and…yes, water. Water keeps the joints lubricated.

If you have chronic pain whether mild or strong, consider adding food to your diet, just make sure the food is in the form of fruits and veggies and eat all you want!

You might not be there yet, but you’re on the right path! The path may be windy and sometimes uphill but when your focus is on the end result you can accomplish anything. The biggest step is the first step. Whether its physical or emotional healing or both, you deserve that relief in your life. When plan ‘A’ doesn’t work, you have 25 more ways…just keep moving forward, as a health coach I can help to guide you on your journey to wellness!

 

New Year’s Eve Spicy Lentil Soup

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I read a few years ago that making and of course eating lentil soup on new year’s eve is thought, in Italy, to bring health and good fortune. While I’m not Italian, I do love the food and traditions. With the weather in New England being quite cold lately I figured “why not?’, it’s healthy, hearty and warming!

The recipe I followed is  from one of my favorite cookbooks called Conscious Cuisine by Chef Cary Neff (find it here: http://www.amazon.com/Conscious-Cuisine-Neff/dp/1570719268 , you’ll love it too!)

 Spicy Lentil Soup -Chef Cary Neff

Makes 12 1-cup servings; 170 calories per serving

Ingredients:

1/4 teaspoon extra-virgin olive oil

1 cup chopped yellow onion (about 1 large)

1 cup chopped, peeled carrots (about 2 medium)

1 cup chopped celery (3 medium ribs)

1 teaspoon minced garlic

2 cups lentils (about 1 pound), washed

1 28-ounce can diced, stewed tomatoes in their juice

8 cups Vegetable Stock

1 bay leaf

1/2 teaspoon cayenne

1 teaspoon chile powder

1/2 teaspoon ground cumin

1 teaspoon paprika

1 teaspoon dried basil

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

Heat a medium stockpot over medium-high heat. Add the olive oil to lightly coat the bottom of the pan. Add the onion, carrot, celery, and garlic. Cook until the onion has softened, about 2 minutes.

Stir in the lentils, tomatoes, stock, bay leaf, cayenne, chile powder, cumin, paprika, basil, salt, and pepper. Bring to a boil, reduce heat, and simmer until the lentils have softened, about 20 minutes. Remove the bay leaf before serving.

Bonus dip #16 – Spicy Cocktail Sauce

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Happy New Year’s Eve 2013!
Add this tasty shrimp cocktail to your menu!
Mix 1, 6 oz can tomato paste
1/4 cup apple cider vinegar
Dash hot sauce
Dash Worcestershire sauce
1 tbs. Prepared Horseradish
Mix well, refrigerate to blend flavors.
Serve with shrimp.

#15 Black Bean Salsa Dip

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We all know that black beans are healthy, they offer fiber for our digestive tract health and plant protein for healthy muscles, blood sugar regulation, heart health and they are virtually fat-free like all other beans. Beans of all kinds are extremely versatile.

15 black bean salsa dip

Slghtly chunky version

This black bean salsa dip is easy, fast and tasty!

1, 15 oz. can low or no sodium black beans, rinsed and drained

2 Tbs. olive oil

2 Tbs. lime juice

small handful parsley or cilantro or both

1/2 -1 jalapeno pepper seeded if less heat is preferred

1 cup freshly prepared salsa (or 1 small can petite diced tomatoes)

*add extra hot sauce of desired

Add beans, oil, parsley/cilantro, lime juice and 1/2 (or full cup if you want a completely smooth dip) of salsa or tomatoes to a food processor bowl and process until smooth and creamy.

Serve as is or mix remaining half cup into the mixture by hand for a chunky black bean dip. Serve with tortilla chips.

Smooth version

Smooth version

Following Through with Your Intentions

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The most common difficulty I hear from people is their ability to follow through with a new good habit or diet plan. There’s no magic pill and no secret method to setting and keeping your intentions; there are however a few helpful tips to keep in mind that will lead you to following through .

The first and most important step in following through to reach any set goal is being ready. Being ready means that your heart and head are in agreement. I find that the majority of the time people want to be healthier, they want to lose weight, work out, eat less, eliminate sweets or junk foods, cook more, stop thinking about food…etc. but in their heart, they’re not ready-not 100% committed to making the changes that are necessary. They find excuses why they should wait another month, why they ‘cheated’ [I hate that word], why they can’t do it, how and why everyone around them habits’ interfere with their intentions; the list goes on.

It’s important to sit quietly alone and decide what you want to do and how you think you can go about actually doing it. Make lists, pros & cons, do’s and don’ts, can’s and cannot(’s) and decide your personal route. It has to come from you, from your heart, then your head has to understand and agree. Once you’ve become dedicated to yourself you can do it!

Other important tips are:

  • Finding inspiration to follow through whether it’s a daily reminder, daily intention/mantra, following posts on a particular blog, FB page or Twitter account or checking in with a friend daily or weekly.
  • Stop finding and making excuses for why you didn’t or why you can’t today. I know how it can be, I’m not perfect, I know how temptation feels, but I also know how great it feels to not give in and to feel self-satisfaction of sticking to the plan – you can too!

If you begin a particular practice and realize that it isn’t working for you or you it’s ok to change your plan of attack. You will find that you can reach goals when you tailor a plan around your lifestyle, schedule, abilities and personality. A health coach is a useful mentor to help guide you through your journey.

Healthy Eating ~ Healthy Body

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We all have heard it hundreds maybe even thousands of times, eating healthy equals a healthy body. We also know that healthy eating means more vegetables and fruits, more leafy greens, more whole grains (that doesn’t mean just whole grain bread), more lean proteins, more wild caught fish, more water, green and black tea, less animal fats, less unhealthy oils and deep-fried foods, less sugars and simple carbohydrates, and less junk. Actually adopting a healthier lifestyle and diet is what stumps people, loses people and scares people away. It’s not as hard as it might seem, you can do it!

While I follow a 90% healthy dietary routine, there’s always room for improvement. For the whole year of 2014 I’m going to choose one thing to every day every two weeks, this way I will be able to try new things with intention, deeply influence good habits, make new goals and share ideas with you for you to follow too!

Check in at my blog regularly for updates!