Last week we collectively and outwardly celebrated thanks for our riches, relationships, abundance, and all of the tiniest of things that can sometimes be taken for granted.  Living with gratitude each and every day is a choice, and a practice.  For me, it makes all the difference in my health and happiness.
 
I'm grateful for so many things and one of those things is a basic need - to eat nourishing, life sustaining food.  I have a high regard and respect for food and those who bring local sustainable, organic food to market.  I’d rather go to a farmers market or organic farm than a shopping mall any day.

I buy a lot of fresh produce each week and generally it’s all purchased with a plan in mind. Knowing that 40% of the food in our country is wasted makes me think hard about how to use food starting with strategies such as planning weekly meals, sticking to a shopping list to avoid over buying or impulse buying, cooking once and eating twice, using the freezer to save large quantities for another meal, and having a leftovers night or two each week. 

While I have strategies for making the most of the food I bring into the house, I can still access whatever I want, as do most of us.  I also have access to locally grown food during most of the year.  Buying local, seasonal fresh food and preparing it simply is not only good for our bodies, but also good for the environment.
 
Looking at the abundance of food in my kitchen pantry and refrigerator often gives me pause as I think of so many near and far who have so little to eat.  I remember, and you probably do too, when my parents would tell me and my siblings to finish our dinner because there were starving children in some country I would never visit. Maybe we needed to cook less or pack it up as leftovers! In my early career in early childhood education, we had a rule that we did not use food items for children’s artwork, or in the sensory table, the philosophy being that food is precious and is meant to nourish and not to waste. 

This week I found myself with four squashes.  Two had a plan for a Butternut and Kombacha squash soup, and the other two had a story, but no plan.  I had the Spaghetti squash from the prior week and never used it because we didn’t have pasta that week – I use spaghetti squash when the rest of the family has pasta.  And the Delicata squash was something I had just heard about and wanted to try, but didn’t get around to.  I didn’t know it had a softer skin that you can actually eat when cooked.  Until I get around to making the soup recipe and using the Spaghetti squash on pasta night, and creating a side dish with the Delicata squash, I’ll be looking at these four beauties on my table and I’ll be thankful for our abundance, and for the farmers who brought these to my table.

Being grateful for our food is a practice of mindfulness which helps us make better choices in the quality of our food and portion sizes, and can help with weight management.  How will you be mindful this holiday season?

 


Generally around the last week of December I like to take stock of my life, my year past, and what is coming in the next year ahead.  This year, the urge hit me early!


Yesterday morning with an extra hour in my day thanks to day light savings time, I sat down at my computer and documented my personal and family goals for the next 18 months.  It took less time than the extra hour I was given, and it made me feel more purposeful, in control, and motivated.


As time goes on, life is constantly changing and challenging us with new “problems” or issues to face. We can look at these negatively and feel overwhelmed, or we can use strategies like goals setting, for example, to manage new priorities without having the issues throw us off our game, bring us down, cause stress, anxiety, or worry, and lead to emotional eating.  All unhealthy stuff!


Goal setting is one strategy that helps get me going into problem solving mode by focusing on and shifting my priorities. After that, carrying out our intentions generally involves communicating with other people, family or friends, manager, or co-workers, teachers, etc. in order to achieve those goals.


Here are some healthy communication reminders that have worked well for me:

• Don’t blame or use terms like “you should” or “you always”.  Instead use “I” messages and state what you observe such as “I feel like”, or “I’ve noticed that”. Give the other party space to think about what you are saying and to respond.  And likewise, when you are listening, have an open mind and really try to hear what the other person is saying.  If you are formulating your response while they are talking, you are not listening.

• Don’t try to have a conversation when tired, stressed, or upset.  Save it for a time when you are rested and calm.  If you must have a conversation when you are upset, try to stay as calm as possible, and concentrate on your breath for help.

• Listen with your eyes, ears, and full attention.  That means no TV, music, mobile phones, or screens in the area. 

• Non-verbal communication is also important. Where is your body in relationship to the other person?  Are your arms crossed?  If so, you are signaling that you are not willing to listen or have an open honest conversation.  Who has the power?  Is one person standing while the other is sitting?  Do you need to give up a physical power position to enable the other person to relax in order to have good communication?

• Create a judgment-free environment.  Don’t judge what they are saying, but instead try to understand their perspective.  Ask questions to help you better understand where they are coming from.  Restate, “so what I am hearing you say is”, or “what I think you are saying is”.

• Many times nothing is resolved in just one conversation.  Remember, this is not a sports competition.  There shouldn’t be a loser and a winner.  If you’ve had enough, or run out of time to talk, agree to continue talking at another time.  This will also help each party think about what was said, process, and perhaps even come back with another perspective or solution.

We have our one life to live (okay debatable).  Time goes by.  If we are to live purposefully, we must dream of what we want and work to get it.  What do you want?  How can you make it happen?

 

 

Experts all agree that with the state of the food environment in our country, the best way to stay healthy is to stay away from packaged and factory farmed “phood” and cook fresh food at home whenever possible.

Over the years I’ve developed a system that works fairly well for me and my family so that we can eat home cooked meals throughout the week. Without a plan, we wouldn’t have the food in the house to cook satisfying nutritious, and well-balanced meals. If you read this and think "I don't have time for that", think again because it is precisely this plan that I created because I was short on time when commuting into the city Monday through Friday and getting home at 6:30 pm.  It's virtually all done on the weekend. 

Here’s what I do, and maybe you do too, or if not, maybe try one or two pointers.

Look at the Upcoming Weeks’ Calendar
Every Friday I look at the week ahead and see what’s on the calendar. For example, what nights we are socializing with friends or have an event to attend? Which nights is there a game, or school meeting, or volunteer event? On those nights, I know I have to plan for something that is already prepped, or ¾ prepped, that can come out of the freezer (like soup), or is in a slow cooker. Otherwise, we’d be calling for take out all of the time, and that’s not good for the waistline, budget, or health of anyone.

Decide on Meals for each Day
Next, I take out a folder of recipes that have recently caught my eye and try to incorporate one of them. I add a family favorite to the week then fill in from there until I have a plan. I usually include one fish night, one or two chicken nights, and every once in a while, a grass fed beef night. I also plan vegan dishes for me and use leftovers for lunch. With my CSA, I never know what I’m going to get, but it’s picked up on Thursdays, so I can incorporate those food items into the menu planning on Friday. When planning the meals, I also consider cook once, eat twice options. We usually have a night where we recreate leftovers, such as using them in a soup.

Make a List
From the meal plan, develop the grocery list. I shop at several different stores, so I make the list by store and put the items in order of where they will be in the store. This saves the time of looking up and down isles and retracing steps. On-line delivery services are becoming really popular and I do use one of these as well.

Shop
Then on Saturday mornings, I head to the farmers market with list in hand. Then I’ll make a quick stop for the proteins that I can’t get at the farmers market, and the other household items come from delivery on line.

Unpacking and Storage
Once I get home from shopping, it’s all about storage of the produce and my kitchen, frig, pantry, and countertop baskets turn into my personal at-home grocery store for the week. I wipe any visible dirt from the produce, but I don’t wash it all ahead of time. I wash the produce only before I use it or within a few days of use as washing it ahead of time can make the produce more susceptible to bacteria and spoilage.

You've probably learned from experience, as did I, which items must be stored in the refrigerator and which should not.  Don’t refrigerate avocados, tomatoes, bananas, pineapples, potatoes, onions, shallots, garlic, and winter squash. They can be kept in a pantry or countertop away from sun and heat. I have space in my basement pantry and kitchen pantry for these items. Do refrigerate apples, lemons, limes, melons, figs, stone fruits (apricots, peaches, plums), cucumber, broccoli, lettuce, and cabbages; but keep the fruits and vegetables in separate bins as the fruits (including tomatoes and avocados) are gas releasers and give off ethylene (a ripening agent), which will make the vegetables rot before their time. Store washed vegetables loosely in a plastic bag with holes or open at the top to allow for air to flow so moisture won’t build up.

Prep
Generally I’ll plan some time on the weekend, either on Saturday right after unpacking, or Sunday afternoon, to do some cooking and prepping for the week. This is when I’ll marinate meats, wash and cut vegetables that I plan to use in the next few days, make a soup or stew, make a pot of beans, cook some quinoa or brown rice, boil beets, roast vegetables, boil or grill a chicken, etc.

Cook
Making dinner is easy each night because it is already planned (or already made and needs to be heated), and the ingredients are in the house. Fresh produce means lots of cooking; but that’s good for us. I for one don’t want to rely on packaged foods with additives, food dye’s, chemicals, sugar, fillers, sodium, and who knows what else, so if I’m going to be healthy, I cook, but simply, because the fresh produce speaks for itself.

I'd love to hear about your routine and any tips you can share!

We all want to loosen up in the summer, have fun, see friends, and enjoy a break from routine. The great weather is an opportunity to relax outdoors with friends, the grill, and cold drinks. Whether you are traveling on vacation, or you find that every weekend seems to be a mini-vacation, you can stick to your weight loss, or weight maintenance plan with these simple strategies and tips.

1. You may find that you have more time on the weekends for being active than you have during the workweek. Take advantage of summer sports like swimming and boating to stay cool. Boating can be active if you have a kayak, canoe, or paddleboard. Don’t just watch the kids in the water having fun – jump in too.

2. When it’s too hot to walk, get out early in the morning, or late after dinner, taking advantage of the longer days. Grab a friend, neighbor, or family member for company – it will make the time go by faster, and you might even walk longer. Remember to drink plenty of water before and after your walk.

3. Plan your weekend meals with precision. Take advantage of the fresh local fruits and vegetables in abundance during the summer months. Visit your local farmers market for the most local and tastiest fruits and vegetables (they haven’t traveled across the country, or have been in storage for months losing nutrients and taste.) Having healthy meals planned and prepped will help you avoid the potato and macaroni salad when you visit a friends’ BBQ. Bring a dish to the BBQ like a quinoa salad or easy fresh fruit salad; even easier, sliced watermelon, or grilled pineapple slices.

4. Treat yourself and your guests and friends to sun tea with lemons and mint, or a pitcher of water with fruit (peaches and grapes are nice), or citrus slices, or bottled sparking water to help cut down on the alcoholic drinks that are around at parties on the weekends. If you want to have an alcoholic drink, stick to one (for women, and two for men, recommended by the American Heart Association) and go for the tea or sparkling water with fruit or citrus slices. Make a watermelon slushy with ice, limejuice and mint – so refreshing on a hot day, and a seasonal specialty.

5. When you are away from home, the same tips for “staycations” apply, but a bit more prep will lock in your plan. If you are staying in a hotel, bring a cooler packed with snacks such as cut up fresh fruit, vegetables and hummus dip, and water or cold herbal tea. Carry a small supply of nuts to help keep you from getting too hungry in between meals.

6. If you are flying, call ahead and ask for a healthy meal on the airplane. (You’ll be served first too!) Many resorts and cruise ships accommodate healthy meals, so call ahead and inquire. Choose water when flying for better hydration.

7. Travel away can provide unlimited opportunities for more activity. Before you travel, find out if there is a fitness center, swimming pool, walking trail, yoga class, and anything else nearby for more activity. Rent bicycles for more intimate sight seeing. On a tour bus? Walk back to the hotel from your destination rather than taking the bus back with the group. Do consider the distance and safety!

8. When in restaurants, use the same healthy strategies you use when home, but take advantage of the local food or specialties from that region or country in which you are visiting. Don’t miss it - just have a small portion, or share it with your travel partners.

9. When you return home, schedule in the time you need to restock the refrigerator with fruits and vegetables to get you right back on your healthy routine.

10. Seek opportunities for good health this summer, relax, and enjoy!

When my husband and I moved into our house almost twenty years ago now, our small assortment of herbs and spices went into a cabinet that obviously, by its pungent odors, has been used by the previous owner for storing their herbs and spices. Our collection included iodized table salt, ground black pepper, “Italian seasoning” (a blend of oregano, marjoram, thyme, basic, rosemary, and sage), and dried oregano. Since then, our spice cabinet has grown as we’ve tried new foods and recipes in my effort to lose weight and eat for good health.

My herb and spice education came from using cookbooks that emphasized healthy cooking techniques and recipes without butter, and salt, and more interesting and healthy herbs and spices. I learned that adding herbs and spices is a great way to add flavor and to increase the health benefits as well as taste satisfaction of meals.

I then got into growing herbs such as rosemary, thyme, sage, oregano, mint, basil, parsley, and cilantro, which was easy to do and very satisfying. I loved teaching my son how to identify the plants and cut some of this or that in order to prep dinner.

As I started eating more vegetarian dishes, I branched out into other herbs and spices such as cumin, allspice, coriander, turmeric, and mustard seed.

Here are a few favorite summer combinations using some of these herbs and spices:

• Black beans, diced tomato, organic non-GMO corn kernels, chopped cilantro, cumin, lime juice.
• Green sun tea with mint and lemon (or berries, or other fruit)
• Small cubes of watermelon, a bit of feta (or black olives if you avoid dairy) mint, black pepper, touch of olive oil, mixed with arugula
• Quinoa with chopped cucumber, avocado, scallions, and oregano
• Green smoothie for breakfast with turmeric

What are some of your favorite combinations using herbs and spices?

It’s so easy to buy food from grocery stores where I live. After all, there are grocery stores within a few miles of most people in the more densely populated areas of the country, and most are open whenever we are awake or hungry. Convenience and abundance are all around, everywhere we go. I’ve seen this convenience and abundance take us from once a week grocery shopping and three homemade meals each day, and at least one or two each day as a family when growing up, to individuals eating whenever they are hungry (okay, but not good for sharing a meal as a family or community) or even just when food presents itself; and that is always. I am in constant pursuit of trying to quit the conventional grocery store. I love that I haven’t had to buy lettuce or arugula in the past few weeks (so fresh right from the backyard), and that the zucchini is starting to present itself for later in the summer.

I try to buy local and in season whenever possible, and it is possible most of the time if we consciously think about it. During this time of year (and through November in my town) the first step is to see what’s at the farmer’s market. Then I decide how to prepare or use the fresh, local, seasonal ingredients. This way I am getting better nutrients from the food, avoiding transportation and advertising costs, eliminating the needed energy for keeping food cool or frozen, and any packaging required for shipping. There's also the added benefit of connection with neighbors and friends who appreciate the same healthier choices for themselves, and the environment.

Relying more on dried beans and grains, which can be bought in bulk and have a long shelf life also helps provide great nutrition without having to always rely on running to the store so much for animal products. I haven’t gotten into canning, but really appreciated those jalapeno peppers from my neighbor last year. I used them all fall and winter to put some heat in meals during the cold months.

Today I’ve been enjoying the best local, in-season strawberries from the farmers market and from my small plant in the back yard. I’ve decided to take it a step further and start to freeze this local in-season crop to be used during the year in fruit smoothies; a breakfast favorite for my son.

Strawberries sit high on the list of foods that should be eaten organic, because of he egregious amount of pesticides most farmers use to grow them. If you were to visit California, you would not see strawberry plants like you see here on small local U-Pick farms, but rows of plastic-covered strawberry beds. The plastic is there to trap the methyl bromide, a potent fumigant used to kill pests. The EPA banned methyl bromide in 2005 for its effect on the ozone layer, but California growers, who produce more than 80 percent of America’s strawberries, regularly get exemptions allowing them to use it.

What are you growing? Where do you shop? What can you do today to limit your need for the supermarket?

Mom sent me a photo of herself this week entitled ‘Dancing Fool’ (a bit blurry) and my immediate thought was how I can only wish to be such a dancing fool when I am her age. My mom has always set such a great example of living every day to the fullest which doesn’t mean being busy, or overly active, it just means doing what was important at the time. Everyone who knows her just loves her, and I mean LOVE’s her. She is “wonderful”, a “good friend”, “so much fun to be with”, and “so easy to be with”. Of course she is also so much more than this to me, and our family.

My mom and dad are both great examples of how to live a happy and healthy life. They eat healthy whole foods and are active every day. Their health is good, or even excellent. They are retired now and since moving five years ago have great new friends with whom they spend time playing games, dancing, planning parties and cultural outings, taking trips, or whatever comes up. They also stay in touch with their longtime friends and far away family. Their finances are in order, their house is clean and neat (even the garage), and they have planned well for retirement. They volunteer in the community, have a spiritual life, and spend time with their children, and grandchildren often. What better role models for living, I do not know.

All of this is the primary food of life. The greatest percentage of centenarians in the world is in Okinawa, Japan. They have good whole food, fresh air, physical activity, and family and friends close by. They live in community with others, just like my parents in their 55 and up community.

My mom and dad had a great beginning, really strong family values, a marriage commitment, respect for one another, good communication, supportive family, commitment to a spiritual life, a spirit of adventure and fun, and a sense of humor.

I saw my mom and dad celebrate 50 years of marriage a few years ago. At their 25th anniversary they said let’s go for the gold. They’ve hit the gold, now I’m looking forward to them going for 75 which would make them almost a century old. They’ve got the stuff to do it, and I want it too.

Love you Mom and Dad, and happy Mother’s Day!

“Eat Less, Move More” has been the generally accepted advice of those in the weight loss community, but I’ve seen this simplified way to lose weight backfire on those with this philosophy.

Do you really have to eat less in order to lose weight, or is it that you have to eat differently? Sure, if you are mindfully eating foods like fruits, vegetables, lean proteins, nuts, and seeds, and other healthy fats when hungry, throughout the day, and still not losing weight, then you might need to cut back on portions or proportions. In this country we consume more protein than our bodies actually need for optimum health. Using quality protein more as a condiment to meals and snacks is one way to change proportions. This allows more of our plate for low density, high fiber, filling vegetables and fruits. I see many people trying to lose weight who are afraid to eat, and will just have packaged and marketed “diet food” which can over time make them less healthy, feel like a failure, and give up.

What about moving more? For most of us with a sedentary lifestyle, we need to move more throughout the day for better health and metabolism. When starting a weight loss plan, yes, moving more than you are moving now will help with weight loss. However, just getting on a treadmill for 30 minutes in the morning and then sitting in an office chair for the rest of the day, then watching TV after dinner is not going to cut it. But what is enough? And what is too much? Too much exercise and being a fanatic in order to lose weight, may not be sustainable for you, and again, you might fall off the wagon, feel like you failed, or worse, sustain an injury. Too much exercise, along with a busy life and no downtime, can actually cause stress and higher cortisol levels which interferes with weight loss, or as I like the envision it “weight release”.

Have you tried to lose weight before? How many times? How many different ways? I’ve lost weight and kept it off for over ten years, and with my customized approach, can help you find a healthy balance in order to meet your goals and live the life you desire. Contact me at (973) 617-6742 or at coahmaryellen@outlook.com to schedule your free consultation.

I've lost my kitchen for the next few weeks because we are doing an update. (This is the before picture.) For me, this is a blessing and a curse. A blessing because I get a break from the planning, shopping, prepping and cooking, and we get to try out some new restaurants. A curse because, well, eating at restaurants or take out for every meal is a bit scary for supporting healthy eating.

No stove, no oven, no microwave, but I do have an extra refrigerator in the basement. I must say though it’s going pretty well so far. That said, it’s only day 3. Here are a few things I am doing, and did in advance to “survive.”

Before demo day:

• Prepped four overnight oatmeal jars. These are little breakfasts right out of the fridge that require no cooking and I can eat them cold or room temperature.
• Prepped two chia puddings with fruit; again, raw ingredients requiring no cooking and no heating up.
• Prepped a pot of quinoa that I can use cold in green salad, or mix with blueberries and pumpkin seeds for breakfast, or with beans and greens for lunch or dinner.
• Hard-boiled eggs to have as a snack, or for breakfast, or to add to my green salad.
• Prepped a pot of beans that can be added to a green salad or mixed into quinoa.
• Stocked up on water from my refrigerator filter, but have also been relying on bottled mineral water.
• Have whole fruit like apples, bananas and oranges on hand for snacks.
• Have jars of nuts on hand for snacks.

During renovation:

• I am making sure that I have at least one big green salad each day either at a restaurant or making it at home (in the dining room).
• I am making sure to keep filling up my water bottle, and have a case of mineral water in the car.
• When we order out, I order a salad with a protein, and can always eat the left overs cold the next day for lunch. Those restaurant portions are usually too big for one sitting.
• The last thing I want to do for the next few weeks is to a) be hungry, and b) order heavy take out food. So with a few rules and preparation, I’m feeling pretty good about this challenge.

Have you been in this situation with no kitchen before? How did you survive?

Have you seen those “5 Foods You Should Never Eat” banana and belly fat ads on the Internet? The visual and statement implies that you should not eat bananas and that bananas are the cause of your belly fat! Well, that ad campaign is working. Someone actually said to me yesterday “Bananas aren’t good for you.” What! If you think this way, read on!

Some claim that bananas are “the perfect food”. They come in a convenient wrapper and they grow from a tree. They were not processed in a factory, have a bar code label, or a list of ingredients you can’t pronounce. Bananas are a whole food. When you eat whole foods, your body processes that food the way nature intended.

I think what this “banana” person I encountered yesterday meant was that eating bananas might not be good for someone who is trying to lose weight; but even that I can’t agree with.

Yes, bananas have more carbohydrate and sugar than some other fruit choices, but with the benefits to your health and body, it is just not true that they are “not good for you!”

Nutritionally bananas are low in saturated fat, cholesterol and sodium. They are a good source of dietary fiber, Vitamin C, potassium and manganese, and a very good source of Vitamin B6. They are packed with a wide variety of vitamins and minerals and even some protein.

Fruits, including bananas, provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and helps in regular elimination. We need antioxidants from fruits to fight free radicals for our good health and to prevent both chronic diseases (such as arthritis, atherosclerosis, diabetes and cancer) and other signs of aging, such as the loss of skin elasticity and cognitive function.

All fruits, including bananas are alkalizing to the body based on their antioxidant properties. Basically, fruits play a part in helping prevent oxidization so we don’t end up like a rusty machine that creeks and doesn’t function, and breaks down.

True, a large portion of the calories in bananas comes from sugars and that is why we love them so much as a sweet treat. Sugar is what provides our bodies with energy. Any sugars that we are not using as energy however will convert into stored fat in our bodies. So being aware of portion sizes, in what combination and form you eat fruit, and being mindful of what you are craving and when, is important to any weight loss plan.

Add a half of a banana sliced into oatmeal with a few walnuts for added protein (although the oatmeal has protein too), or even processed in a smoothie as the “sweet” element. The dietary fiber helps us feel full. Unlike chips that you can’t stop eating, you probably can’t sit down and eat a few bananas in one sitting – that’s the fiber. If you did you might find yourself swinging from a tree.

Please don’t be afraid to eat bananas! They are good for you.