Health Foodie: Thriving on Nutrition and a Budget

Health Foodie: Thriving on Nutrition and a Budget

This is very much a daily passion for me. Healthy food relationships should never break the bank and its is achievable. When hitting the urban jungle, make the most of your hunt for a better you and your family.

Photo by PhotoMIX Ltd. on Pexels.com

With my littlest red in tow we set out for our biweekly marathon of food gathering in the urban jungle. For a family of six plus a dog,  it’s the only marathon I ever care to participate in. It’s not the worst chore I have to complete as my laundry piles on my dryer.  However, we do love to eat and it’s crucial to maintain our wellness. There are strategies I use to keep our wellness goals while shopping and lessen my pain in the after math

List. List. List.

I am a list freak.  Largely to help me regulate my thoughts and ADHD. But I do love them and labels. List may mean meal planning which saves money on its own. Creating a list adds further kindness to your wallet in decreasing impulse buys. When creating your list, pad in your health favs and a few not so healthy favs for those cheat days. Don’t go hungry. Your stomach will lead and mine usually sabotages my wellness and budget. Many major store apps will allow you to find most of what is in stock, on sale, and, some times, which aisle to find it in. Target will automatically link you to the store you’re in and bring up the store map in the app. Walmart App, not grocery app, now has an in store feature.

Develop a love affair

Love the stores in or near your neighborhood. Traveling too far when not necessary spends more than save. The more you go the more you will see sale patterns which leads in to three….

Shop sales and in season.

Healthy food on sale. Not junk food on sale.  Companies are starting to recognize the demand and putting natural/organic/healthy items or produce on sale more often.  This past month at one of our local stores, between sales, in season produce, and digital coupons, I cut my bill in half. We saved almost $150. Many stores have online adds that you can compare prices which saves another valuable resource of yours, time.

Use loyalty programs and digital coupons.

If I receive a paper coupon in store or the mail I will use most of the time. Otherwise all many coupons are available on a loyalty card.  Saves paper and money. Double bonus. In one particular store, the more loyalty program is used, more personal rewards. Stores may track what you buy and give back specific to past purchases. There are grocery apps that do reward just for uploading a receipt.  Use them. Some apps of these apps can be used for school fundraising. Other stores allow for schools to give a number to link your loyalty cards. In your every day purchases, your child school benefits.

Make budget from for sales.

When you have some extra budget room and sales are really good take advantage of the abundance.  If you have the room, squirrel it away as long as it won’t expire before you use it.

Take advantage of shopping clubs, online services, and pick ups.

 If you benefit from buying in bulk then a shopping club like Cosco or Sams may be worth it for you. Toilet paper is a guarantee it will be necessary always, but with perishable items be mindful. Truly buy what you would use. A kindness to your wallet and your environment. During one summer, as a foot injury necessity, we used store pick ups a lot. It’s an excellent way to keep impulse buying down and seeing potential costs. Delivery your door is becoming an option with similar benefits and convenience.

Meatless Mondays, Tuesday, Wednesdays….

Meat can be expensive, especially lean meat.   Lately, I am finding one of our stores putting meat substitutes crazy cheap.  We are riding that gravy train for as long as it last. We like using cauliflower as well. Bonus, cauliflower can be easily found in every form in most stores.  As a substitute, cauliflower adds nutritional value and protein content while wallet friendly. Too much meat protein can be hard on some of your organs, especially kidneys.  Just a thought to keep in mind on how many meatless days you want to try.

We have a large family, dog, and dietary needs- the need for the budget to stretch can get scary. However, with these seven solutions make magic happen. In your food gathering hunt, make the most of you and your food relationship.

Namaste in your food gathering hunt

Juls

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A Bowl of WTH: The Why & May be Not in Shakes & Juicing

A Bowl of WTH: The Why & May be Not in Shakes & Juicing

Lightly mention you want to get healthy and you will receive about a dozen recommendations for a shake. Seriously, I’ve lost count. I do find value in my protein shake and juicing. While it is helpful, it does not need to be a constant in your wellness routine. I buy and switch around to see what is out there. I don’t sell and warning: I never want too. Don’t even try. Honestly, there are some aggressive shake fans out there. That said, the following is pure sharing info for you to factor when deciding what works best in your health routine.

The first issue I want to address is the “fans of whatever shake you’re on.” Love it and share it while respecting people’s space and “no.” Can your shakes or juices do wonderful things? Absolutely! I have my favs and love the boosts with ease I get. It’s irritating when constantly having products being shoved in my face the moment I mention anything health nut related. So. Annoying. I once went to a business womens meeting, started talking to a health coach and immediately had an clear MLM product shoved in my face. I wanted to know more about what she did. So health professionals and healers, put you and your services out first. If it comes up you have this amazing product then share. You have so much to offer and your shake/juice is part.

The non-protein-nutrition-greens-shake-juice people, let me tell you. You may want to adopt a shake in your food relationship. There is a reason why we are so passionate about our routines. If we get out of hand, forgive us and a firm “chill” may be warranted. Next time you hear about someone’s shake/juice routine or see one on the shelf, consider this:

Drawbacks

  • Expense
    • This can be an expensive habit to adopt. There is this misconception that health food cost more. It’s not true. However, your shake or diet enhancements should not put you into debt. Look around every where, especially places that offer no condition refunds cause this next reason…
  • Taste
    • There are protein shakes and juice options that do taste good. Yet, too many taste buds have been harmed in the making of this habit. I tried, I mean TRIED, to go vegan protein shake. I can still taste the ground up ancient clay pots. Seriously, five different brands. If you have one please don’t share with me as I’m still scarred, but comment for someone’s benefit. Ask for recommendations and do not be afraid to return it back.
  • Food relationship
    • Shakes and juicing is hard to sustain on, especially if you are switching from a high processed or high calorie diet. Even now, it’s a snack or part of a meal. AM is juice a veggie/protein for me. Sweet potato toast with Nutella is pretty freaking awesome. Well anything with Nutella is. My PM is a protein shake with fruit or veggie snack. Just caution if you are told it’s filling. It’s all on perspective and where you are in your food relationship journey.
  • Physical cautions
    • If you have medical conditions, check with your doc before trying anything. High protein can clog up your adrenal system, possibly creating kidney stones. Too much meat or whey protein is not a good thing for anyone. Keep it all in balance.

The Why to Your Yes

  • Nutrition
    • Most protein shakes are known for, well, protein. They offer much more and many now carry a lot of other amazing nutritional punches. Juicing and its additions do the same. Shakes and juicing is an excellent way to get a TON of power in your food relationship in one cup. My protein is the brain and muscle boost I desperately need. While an occasional habit, I am on a new juicing habit to liver cleanse. Another benefit is adding a greens mix, especially if veggies are a struggle for you.
  • Simplicity
    • Shakes and nutritional juices make attaining nutritional goals easy and great to have on hand when out an about. I always have a leak proof bottle and some powder in case. I need my food.
  • Recipe enhancement
    • Many powders go well with various recipes and enhance its nutritional value. Waffles, pancakes, muffins, protein balls, oatmeal, and more. It makes more out of that food encounter.
  • Physical benefits
    • More than likely, the American diet does not reach enough appropriate protein or nutriition. Shakes and Juicing packs more vitamins and more your body needs to be optimal. Its more than waist line. Much of what we eat impacts brain, nerves, mood ability, and more.

Shakes and juices are versatile and customizable. It takes a quick Pinterest or Social Media recommendation for tons of ideas. Chocolate protein mix + almond milk = Nutella Love. Yes I have a theme. There are so many ways you can utilize this wellness tool and it not kill the joy of your food relationship. Power the optimal you within your reason.

Namaste & Love

Juls

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The Problematic Resolution

There is a personal matter with one specific resolution. My goal in wellness coaching is to work with individuals towards their unique dreams while tacking specific hurdles to that person. However, I hear and see this resolution everywhere and with clarity: dieting and body perceptions. It’s the time of newness we are inundated with images of gyms, diets, shakes, scales, plans, and images. A lot is valuable and can be an asset, the danger lies in your why and body perception.

My own journey back to well after having my son started with weight loss then snowballed into aha moments of tackling mental wellness and all kinds of curve balls along the way. One simple resolve to set a goal in losing baby weight was what I needed. That all said. I didn’t diet. I changed it. I did shakes for nutrition but also love my chocolate and pizza. OMG olives and bacon. I work out but found being gentle is more important for my particular body capabilities. I “listened” with filters, figured out what works for me, found grace, and made permanent changes along the way. In the mix, was a real fight to address body perceptions. At first my victories were not happy. Because I wasn’t skinny. As my mental health rose with my physical health, I realized how unbelievably dumb this is. Then the step of anger came. It’s so frustrating being in an industry that bombards you with images of perfection and “how tos.” The most pinned recipes I had for a long time had the word “skinny.” I had to step away and get perspective. Thankfully, changes in how health and wellness looks are happening. Its imperative you understand that healthy looks different. Resentment for those who are “skinny” isn’t acceptable and those who may be slightly over weight or not have a certain look can be health too and it’s not your judgement call. Healthy has different forms and its an internal affair. As you navigate what is your highest wellness, please keep these few things in mind.

It’s an Internal Affair

Its how you love on your self and accept your creation. Its finding your value in your gifts and talents. It’s what you eat to healing and promote physical function. It’s discovering your favorite ways or may be tolerable ways to move to gear up your body and brain. It about you.

Fight the Expectation of Extremes, Un-realities, and Fads.

Dieting sucks. It rarely works. It’s often harmful. While there are common threads in nutrition, there are differences that work for everyone. If you want to lose weight- professionals and common sense eating. Nutritionist, health coach, wellness coach, doctors, or take a nutrition course yourself – I don’t care how. Just please, do not put your body, mind, and soul on that yo-yo or in potential harm. Look for meaningful change in your lifestyle. There are plans, points, and programs out there that can help. Know that what ever change you make, its a long term change. Then keep the scale in perspective. Your weight fluctuates naturally and it can stall out for a time being. Trust your process and listen when things aren’t working in over an extended period of time. A professional can help you guide this. In all this scale talk, muscle weighs more than fat. After I lost weight, I gained some back and still doing a little. My waistline and measurements are not going in a negative direction. I am strengthening and seeing those results. Scale, overall feeling, and all measurements should be taken into account. Make those changes stick. Stopping the yo-yo means cutting the cord to go back.

Work It Out For You

Rarely do I find going to the gym enjoyable. I am love my personal yoga studio and going to yoga studios. I love being outside. I love joining others in their active passions every once and while. Wonderful people own and go to gyms. It’s their thing. Some it’s kick boxing. Just a walk. Refit. Zumba. Pilates. Be open to anything and get to know you. Someone’s passion may become a shared passion. Or it may be love from a distance. Do not feel you have to run or do extremes. I love challenging myself and working within limitations, aerial yoga is for me. Work it for you.

Have grace in those pitfalls and don’t let it stop you getting back on your path. Love yourself while you create a greater you.

Namaste, Juls

Moderate carbohydrate intake may be best for health- ScienceDaily

Moderate carbohydrate intake may be best for health- ScienceDaily

This is something to take into consideration. Not all carbs are equal and lot are essential to your total body function. I am not promoting at diet or radical changes. Simply, not to take on extreme diets and cut out carbs completely. Oats ,rice, and veggies are a beautiful thing. 🌾🥕🥦🍆🍚

Excerpt and link-

A new study has found that diets both low and high in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates had the lowest risk of mortality. The study also found that low-carb diets that replace carbohydrates with proteins and fats from plant sources were associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.
— Read on www.sciencedaily.com/releases/2018/08/180817093812.htm

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Exchange of the Cookies: Vegan and Allergy Friendly (GF, DF, Peanut Free)

Ever get ahead of yourself? This morning I did. Lofty Monday goals to finish this post and life did not agree, so I panicked at my alarm when an unfinished post went out. Much like making five dozen cookies to bake this weekend, I set goals and got in over my head. This is the final product of vegan cookies that my whole family can eat. That is a victory. The allergy count as of now? No gluten, eggs, dairy, peanuts, most tree nuts (coconut is okay), most fruits with digestive issues. So what’s left? Uh not a lot. In my experimentation, I have come to love oat flour and brown rice flour. They are easier flours to digest but not the only ones. All purpose is great for most things but I find making cookies with g free all purpose flour tends to be chalky. Ack. Oats expand and hold it all together which is great when eggs are not invited. There are egg substitutes but less is more for me. Especially in the nuances of baking. I was completely confident in my abilities to make purchases in a bakery years ago. But when vegan is the best option for allergies… it’s expensive. The years of baking frustrations followed but it’s paying off. Now, I am a straight forward and un-sophisticated baker, who has cookies for “Santa.”

My kids know Santa isn’t real. Mom and dad take credit for the presents and these cookies.

Iced Sugar Cookies

Cookie Ingredients

  • 1 & 1/2 cup Brown rice flour plus 1/4-1/2 cup extra 
  • 1/2 cup Oat flour*
  • 1/2 cup Vegan butter, soften to room temp plus 1 Tbsp set aside
  • 1/2 cup Sugar (for sweeter 3/4 cup)
  • 1 tsp Vanilla 
  • 1 tsp Baking Soda
  • 1/4 tsp of Salt
  • 3-4 Tbsp of coconut milk**
  • Clean space to roll out dough
  • Cookie sheets
  • Parchment paper
  • Rolling pin
  • Cookie cutters
  • Basting or pastry brush
  • Optional: food coloring

*You can opt to ground plain quick oats to a fine powder.  ** Coconut milk is best, but any milk or plant-based milk can be used to accommodate allergies or lifestyle. Rice milk is nut free and dairy free but thin. Half the amount of milk the recipe calls for.

Icing Ingredients

  • 1-2 tbsp Coconut milk or milk*
  • 2 cups Powdered sugar
  • 2 tbsp Vegan Butter

Making and Baking Cookies

  1.  Preheat oven to 350 degrees.  Line cookie sheets with parchment paper.  
  2. Mix sugar and butter. 
  3. Add in Vanilla Extract and 2 Tbsp of coconutmilk
  4. Dry ingredients: In a separate bowl combine brown rice flour, oat flour, baking soda, and salt.  Mix.
  5. Combine dry ingredients with sugar, butter, extract, and milk. Add in food coloring here.  
  6. Mix with hands or use a baking spatula.  The consistency should be that of play dough- firm but easy to shape.  Additional Tbsp of milk may need to be added- add in on Tbsp at a time.
  7. Spread 1/4 cup of brown rice flour over clean surface for dough 
  8. Place dough on flour covered surface and roll out dough to around 1/4 of an inch in thickness.  
  9. Use cookie cutters to create cookie shapes and place on parchment paper and cookie sheets.  
  10. Unused dough can be mixed and rolled out again to create more cookies.
  11. Melt 1 Tbsp of Vegan butter in a separate bowl.  Then use a basting or pastry brush to place a thin coat of butter on each cookie.  In a pinch, use clean hands to spread butter on each cookie.  Let’s be real, having basting brush was coincidental but I am not chefy enough to have a pastry brush.  Real cookies for real people. 
  12. Place in oven for 10-12 minutes.  It should be firm on the cookie surface but slightly soft.  As they cool they will harden.

Mixing the Icing

  1. This is fairly straight forward. Whisk powdered sugar, butter, and 1 tbsp of milk of choice.
  2. If it’s too thick, that extra tbsp of milk held back can be used. You can add food coloring while whisking or just leave it plain.

Now I will be honest. Straight foward right? I am crazy sensitive to sugar and knock it down a lot, especially considering the use of icing to add in sweetness. If you have a crazy sweet tooth, add in extra sugar at your own risk. Also, the texture is going to be… well not Loft cookies, those super soft ones. It’s is supposed to be a firm outside, soft in the inside and middle. (After it cools) If your conscious, food relationship, or loved ones with either are in need of a holiday treat. This is it.
I’m heading back to the kitchen for more cookies and ideas to share. Look for more soon or hit the “yes” but to the right for it to come to you.

Extra love points. Mark your boxes of what is and isn’t there.
Extremely helpful for those with dietary needs.

Namaste. Love your light in this holiday season.

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

 

 

Here me now- I am not claiming total head monkey control.  However, there are ways to quite them and get them mananged.  This has been HUGE for my daughter and I.  We have monkey riots in our heads often and they just needed to settle the hell down.

When the head monkeys are out of control they need to be fed.

First in a head monkey’s diet is sleep.  Lack of sleep makes them louder or controlling them harder. I am not sure which. Either sucks.  Set a iron clad routine.  For adults, around 10 P.M. and up around 6 P.M. following the rhythm of nature. If that time frame not possible, seven to eight hours where you are able.  Uninterrupted.  My kids and I are still in negotiations on that part.  Settle into a non engaging activity thirty minutes before bed time.  I absolutely CANNOT read  before bed.  Book are engaging and insomnia inducing for me. My daughter it’s the opposite effect. As a  matter of fact it can put her to sleep in the middle of the day, so she claims.  Find a relaxing activity you can walk way from.   Listen to your body. I have been sleeping in an extra when possible due to my iron deficiency and children.  I need the extra sleep.  I am not against sleep aids and if you need them use them with care.

Head monkeys love food.  What you feed them either fuels crazy or appeases them.  Avoid high fats, sugar, dyes, chemical/processed foods.  It reeks havoc on your nervous system and incites head monkey riots.    Caffeine needs to be on a short lease.  There are some studies showing restrained amounts of coffee in the A.M. help rev those brain engines, possibly- POSSIBLY- helping those with ADHD.  It’s not conclusive.   However, in small amounts I find it helps.  The best thing you can feed yourself is water. HYDRATE. Don’t give them a fighting chance.  Head Monkey grub should rely on protein and not just meat protein.  Even  good-for-you lean meat protein in high amounts taxes your kidneys.  Nuts, beans, lentils should be mingling with your chicken, turkey, and lean beef. Frequently. YOU NEED CARBS. Actually, the head monkeys do.  But carb responsibly.  Whole grains like oats, amaranth, brown rice, quinoa, barley are the bread/pasta ingredients to look for.  Avoid processed, refine, and white flour.  Especially bleached. Saying “bleached flour” out loud just literally tasted nasty.  Bleached?! Whole fruits and veggies are smart head monkey carbs and nutrients. Eat them. In abundance. Then watch those head monkeys quiet down.

What you eat is as important as how and when.  Breakfast needs to be a protein punch and the afternoon follows suit.  Afternoon is when you start to drop in your energy rhythm and wish for those kindergarten naps.  Eat a light protein snack.  Small meals space about two to three hours apart regulate your blood sugar, showing those head monkeys who’s boss.  Drink water all in between.

You may want to consider supplements depending on your head monkey issues. LISTEN CAREFULLY KIDS AND HEAD MONKEYS.  Supplements are not for all ages and can negatively interact with other medications.  Check and double check with professional input.  Vitamin Bs (“S”-plural) in a multivitamin for kids, multi or just B complex form for adults is great. The Bs work the nerve system with magnesium, its a head monkey massage.  Omegas are for all ages, stages, and reasons.  We are plant based omega takers but cold fish omegas are VERY helpful in head noise reduction.  If you deal with anxiety, depression, focus issues, etc safely used and effective supplement can help your extra head monkeys. Even if you take medication.

Now that the head monkeys are rested and fed.  Give them a run.  You need to get active- daily and through out the day. Simple stretches, standing up and down a few times when you have desk duty makes a difference. Commit to getting that heart pumping.  It doesn’t matter how you do it, just do. Then get hands on.  Head monkeys like creativity.  Everyone is creative and not everyone is a Picasso.  Coloring books are just as effective as a Pollock inspired endeavor.  Cooking is creative. Yay food! Working on cars. LEGOS! Just be open and get something in your hands.  If the monkeys are especially loud then meditate while hands on- shameless previous post plug on meditation .  A daily meditation practice is a great preventative for crowd control.  You need to empty the junk drawer but you may worry about the ability focus for so long.  Take five minutes as a starter and if you can go longer great, if not, that’s great.   It’s all about being intentional to help you focus on what you are creating for animal head control.

As of now my head monkeys are on a leash.  While I embrace their quirks and noise at times, the clock is ticking so I am going to go cook something.

My head monkeys namaste your head monkeys.  Find mental peace friends.

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Health Foodie Fast Food: Mexican Chicken Bake

chili lot
Photo by Artem Bali on Pexels.com

It’s about as Mexican as in you’re driving down the road hungry craving “Mexican” and you stop at some taco place. As much as I love cooking, there are times when I want something quick that stops just short of drive through. This is less sketchy and healthier- A “not a drive through- that satisfies my need for spiciness plus throw it in a pan” creation.

 

What you need

Pre cooked chicken diced

* cook it your self (1 lbs)  or buy rotisserie, packaged. No judgement zone

Brown Rice 1 dry cup cooked

* get the “it takes 5 minutes kind”

Diced Tomatoes   1 14.5 oz can

* no salt added, machinery may be involved

Corn 1 14.5 oz can, no salt added

Onions  1/2 cup diced

Cilantro 1 Tbsp

Garlic  2 Tbsp or 2 cloves diced

Cumin 2 Tbsp

Cayenne 2  Tbsp

Shredded Cheddar Cheese 4 oz, reduced fat

* separate into half – 2 oz and 2 oz

Reduced Fat Cream Cheese 8 oz

Turn oven on to 350 to preheat

Making it

Step one- get it prepped and together.  If your chicken isn’t cooked, cook it.  If your chicken needs to come off the bone, do it.  Cook your rice. Open your cans. Open your packages. Measure your stuff.

Step two- dump it all but 2 oz of cheese.  Then stir it together.

Step three- Sprinkle the remaining 2 oz of cheese on top

Step four- shove the dish in the preheated 350 degree oven and bake for 30 mins.

This can be vegetarian converted- replace chicken with two 14.5 oz cans of kidney beans, black beans, pinto beans, or a combo.

Namaste your hunger quickly