Every year, researchers who study the links between foods, lifestyle and wellness uncover additional interesting connections that intrigue us. As a result, we to try to add, for example, more blueberries, meditation or whole grains to our daily habits. Those are all positive lifestyle additions.
Although I’ve been on a path to increasing my wellness for many years, I still run into snags. So I’ve decided to do some research of my own. Beginning January 1, 2012, I’m going to keep a Wellness Diary for at least three months. I’m using a stenographer’s notebook (for those of you who haven’t used them, they’re 6”x9” and have a pink, vertical line down the middle) since it gives you lines to write on in two easy columns. I plan to use one page a day.
On the left, I will answer these questions:
How much time did I spend with God today? (For me, that typically means in prayer, journaling or meditation.)
What did I eat and drink today? (I’ll try to keep track of amounts and times as well.)
How many steps did I walk today? (I’ve been wearing a pedometer daily for three months so that’s easy to track.)
What else was significant in my day? (Maybe I’ll add gardening or other activities here.)
On the right column, I’ll answer these questions:
How was my mood today?
How was my energy level today?
How well did my digestive process work? (I’ve been having minor stomach issues so this is important to me.)
What else did I notice today about my wellness?
I anticipate modifying this process as needed. I also hope to evaluate what I’ve written weekly and monthly, noting patterns and connections between the two columns. At the end of three months, I’ll have a significant amount of data to use in drawing conclusions about what I should do to improve my wellness efforts. If I feel like I need help at that stage, I’ll call on holistic nurse Hunter Purdy (Seeds for Health Holistic Nursing Services, seedsforhealth@gmail.com) to assist.
Are you interested in joining me in this research? If so, let me know. The more people who participate, the more observations we’ll all have from which to draw conclusions about how to be healthier and happier throughout 2012.
Happy New Year to you!
Saturday, December 31, 2011
Wednesday, December 14, 2011
Choosing a wise lifestyle
At certain times of the year I’m reminded more frequently how hyper-vigilant I have become about my lifestyle. What I eat and what I expose myself to in my environment are both aspects of my lifestyle that I’ve modified since recovering from cancer five years ago.
My brother prompted me to think about this the other day when he told me about the easy way he’s been fixing eggs—in a plastic bag mix an egg with whatever you like to put in an omelet. Boil it for seven minutes. Eat.
My first thought? BPAs in the plastic. Many people who know me realize I don’t mix heat and plastics. If I mention it, some of them look at me like I’m a little crazy and they do it anyway.
I was talking about refined sugar to a co-worker recently. The study came out several years ago showing that as soon as you eat it, your body’s ability to protect itself plummets because your white blood cell count drops. But who wants to hear that, especially at this time of year when refined sugar is so readily available? Yes, it’s also cold and flu season so you need a thriving immune system, but that sugar is so good.
Then there’s the matter of artificial scents. Essential oils are great but synthetic scents, like you smell in so many candles (especially at this time of year) can be quite dangerous, especially to the respiratory system. Maybe I don’t notice them as much during the warm weather months because I’m outdoors so often. In the past month, however, I’ve been in situations every week that exposed me to these airborne chemicals for more than just a few minutes.
It’s not hard to do it another way.
I cook my eggs in a glass bowl in the oven.
I love sweets and I don’t deny myself. When I bake I cut down the sugar and almost always use agave nectar, honey or unrefined sugar as the sweetener instead of refined sugar. Are they less harmful? I don’t know. They weren’t included in the study. However, I tend to think that when something is less processed, it’s probably less dangerous. In those sweet treats I also throw in some whole wheat, dark chocolate, nuts and fruit, when appropriate, so I’m at least getting something that’s good, along with the delicious taste.
And as for scents, essential oils are wonderful but if I’m cooking or I put cinnamon into my hot tea, nothing else will smell as good anyway.
Am I too hyper-vigilant? I try to be reasonable and not make myself feel like I’m struggling under a burden of lifestyle rules. If I felt constrained, even living that way for a 100 year wouldn’t be fun. But I do want to be wise and enjoy every minute I have here.
I would love to hear what you have to say.
Tuesday, December 6, 2011
Turn the leftovers into a casserole
There was a time when food companies created all sorts of casserole recipes using their products so they could sell more of their canned and boxed products. Many of those recipes have become family favorites for generations. But you don’t have to use canned cream of mushroom soup to make a casserole. You can do it with your leftovers and maybe one or two more additions.
Although we loved our roasted pumpkin stuffing for Thanksgiving, there was plenty of stuffing and pumpkin left afterward. Giving leftovers a new twist always makes them more attractive so that’s what I did with the stuffing and pumpkin.
First, I put it in a bowl and added more stuffing that I hadn’t yet baked. Next, I chopped our leftover turkey and stirred it in. You can use any amount of each of the three ingredients—stuffing, pumpkin and turkey—that you prefer or that you have left over.
Next, I shredded cheddar cheese. In our household, adding cheese to a dish is never a bad choice.
I chose a round casserole dish and put down a layer of the stuffing mixture. Next, I poured a little chicken broth over it to add moisture. Then I sprinkled a layer of shredded cheese. I followed the same procedure a second time and the rest of my stuffing filled the casserole dish to the top. Bake at 375 for 30 – 45 minutes, until the cheese is quite melted but not browned, and serve hot. It was delicious.
It’s not a magic mixture that good just for stuffing leftovers. Right now I have a leftover rice and greens mixture in the refrigerator that I’m thinking of adding beans, cheese and vegetable broth to for another casserole. It will be quick, easy and provides a warm dish on a chilly night.
Although we loved our roasted pumpkin stuffing for Thanksgiving, there was plenty of stuffing and pumpkin left afterward. Giving leftovers a new twist always makes them more attractive so that’s what I did with the stuffing and pumpkin.
First, I put it in a bowl and added more stuffing that I hadn’t yet baked. Next, I chopped our leftover turkey and stirred it in. You can use any amount of each of the three ingredients—stuffing, pumpkin and turkey—that you prefer or that you have left over.
Next, I shredded cheddar cheese. In our household, adding cheese to a dish is never a bad choice.
I chose a round casserole dish and put down a layer of the stuffing mixture. Next, I poured a little chicken broth over it to add moisture. Then I sprinkled a layer of shredded cheese. I followed the same procedure a second time and the rest of my stuffing filled the casserole dish to the top. Bake at 375 for 30 – 45 minutes, until the cheese is quite melted but not browned, and serve hot. It was delicious.
It’s not a magic mixture that good just for stuffing leftovers. Right now I have a leftover rice and greens mixture in the refrigerator that I’m thinking of adding beans, cheese and vegetable broth to for another casserole. It will be quick, easy and provides a warm dish on a chilly night.
Monday, November 28, 2011
Loving the humble pumpkin
On television the other day I saw an advertisement for a show in which people throw pumpkins. Aack! Throw them and not eat them? Watch that beautiful flesh splatter across the ground instead of cooking with it? Oh my, all that Vitamin A going to waste.
I used our final fresh pumpkin of the season for Thanksgiving. I had heard someone on a more food-friendly television network talk about cooking Thanksgiving stuffing in a pumpkin so I decided to try it. It worked beautifully.
I don’t have a favorite stuffing recipe (it’s never been my most-beloved Thanksgiving dish) so I copied one out of a magazine and went to work. My pumpkin was a medium size that could easily sit on a dinner plate for serving. I cut off the “cap” and set it aside then proceeded to remove the stringy insides and the seeds. When it was clean, I filled it with stuffing. I still had stuffing left so I put it into a bowl to use later in the weekend.
With the oven set at 450 degrees for roasting, I put the pumpkin on a cookie sheet then placed it in the oven with the cap on. In 30 minutes, I checked it. The pumpkin was yet soft enough and the scent wasn’t strong enough for it to be done. I also took the opportunity to spoon out three tablespoons of turkey drippings to pour on the stuffing. Next, I returned the pumpkin to the oven, sans top, to cook for another 15 minutes.
That’s when it looked and smelled done. It turned out to be a picturesque addition to the Thanksgiving table. Plus, everyone liked the stuffing! This was so much fun that I might learn to love stuffing so I can roast a filled pumpkin more than once a year.
Next: stay tuned for what to do with that leftover stuffing and pumpkin.
I used our final fresh pumpkin of the season for Thanksgiving. I had heard someone on a more food-friendly television network talk about cooking Thanksgiving stuffing in a pumpkin so I decided to try it. It worked beautifully.
I don’t have a favorite stuffing recipe (it’s never been my most-beloved Thanksgiving dish) so I copied one out of a magazine and went to work. My pumpkin was a medium size that could easily sit on a dinner plate for serving. I cut off the “cap” and set it aside then proceeded to remove the stringy insides and the seeds. When it was clean, I filled it with stuffing. I still had stuffing left so I put it into a bowl to use later in the weekend.
With the oven set at 450 degrees for roasting, I put the pumpkin on a cookie sheet then placed it in the oven with the cap on. In 30 minutes, I checked it. The pumpkin was yet soft enough and the scent wasn’t strong enough for it to be done. I also took the opportunity to spoon out three tablespoons of turkey drippings to pour on the stuffing. Next, I returned the pumpkin to the oven, sans top, to cook for another 15 minutes.
That’s when it looked and smelled done. It turned out to be a picturesque addition to the Thanksgiving table. Plus, everyone liked the stuffing! This was so much fun that I might learn to love stuffing so I can roast a filled pumpkin more than once a year.
Next: stay tuned for what to do with that leftover stuffing and pumpkin.
Monday, November 14, 2011
Re-Purpose your leftovers
Even though I found another handful of ripe raspberries today, it’s really pumpkin season. Last week I made one of my favorite pumpkin recipes—a cream cheese, pumpkin dip—to take to a party. The recipe makes far more dip that anyone would need for party of 50 or fewer people, but I forgot that when I put it together. So I came home with plenty left to snack on.
Leftovers often inspire creativity in our house and that was certainly the case with the pumpkin dip. It started out as a sweet dip for celery and carrots, although it’s also quite good as a fruit dip. The party-goers liked it.
Next it became an “icing” for shortbread. That provided a nice afternoon snack until the shortbread was gone.
I followed that with ginger crackers topped with pumpkin dip and fresh raspberries. That was an interesting combination, although I wouldn’t give it a 10.
Finally the dip became a “dressing” for a mint, fruit salad. I did add a little bit of yogurt to cut the sweetness and extend the “dressing” to make a larger salad. It was a hit—there wasn’t a bit of fruit salad or dip left after that final re-invention.
Don’t let leftovers bring you down with repetition. Plenty of folks these days are re-purposing clothing; now you can also re-purpose your leftovers.
Tonight another round of pumpkin begins with Liberian Pumpkin. I’ll let you know how it turns out.
Leftovers often inspire creativity in our house and that was certainly the case with the pumpkin dip. It started out as a sweet dip for celery and carrots, although it’s also quite good as a fruit dip. The party-goers liked it.
Next it became an “icing” for shortbread. That provided a nice afternoon snack until the shortbread was gone.
I followed that with ginger crackers topped with pumpkin dip and fresh raspberries. That was an interesting combination, although I wouldn’t give it a 10.
Finally the dip became a “dressing” for a mint, fruit salad. I did add a little bit of yogurt to cut the sweetness and extend the “dressing” to make a larger salad. It was a hit—there wasn’t a bit of fruit salad or dip left after that final re-invention.
Don’t let leftovers bring you down with repetition. Plenty of folks these days are re-purposing clothing; now you can also re-purpose your leftovers.
Tonight another round of pumpkin begins with Liberian Pumpkin. I’ll let you know how it turns out.
Tuesday, November 8, 2011
Scavenging during orange season
Every time I go into the garden these days I feel like a scavenger. I’m pushing aside the fallen leaves and parting the still-growing weeds to find the faithful growers who remain. I’ve gathered Swiss chard, kale, radishes and today, one green pepper and a handful of raspberries. They each seem precious in these waning days of the growing season. I still have turnips and beets to harvest when they’re a little bigger.
It’s especially nice to find these gems since so much of the other fresh produce we have right now is orange. When I told Jim the other day that it’s “orange season,” he asked if that was an official designation. It’s just my term for these days when we have freshly harvested pumpkins, carrots, butternut squash and sweet potatoes. What fun vegetables to cook with! Yet the winter squashes are often a mystery to folks, so here’s an easy recipe for the novice to try. You’ll feel like you’re eating candy when you taste it.
Baked Winter Squash
3 cups of cubed winter squash (Cushaw or butternut squash are good)
2 TBSP butter cut into 8 or so pieces
1/8 – 1/4 cup brown sugar
2TBSP maple syrup
Preheat oven to 400 degrees.
Place squash in small casserole dish that has a lid. Add other ingredients and mix together. Put on top and bake 30 minutes. Stir. Bake another 20 - 30 minutes until you can easily pierce the squash with a fork. Enjoy!
It’s especially nice to find these gems since so much of the other fresh produce we have right now is orange. When I told Jim the other day that it’s “orange season,” he asked if that was an official designation. It’s just my term for these days when we have freshly harvested pumpkins, carrots, butternut squash and sweet potatoes. What fun vegetables to cook with! Yet the winter squashes are often a mystery to folks, so here’s an easy recipe for the novice to try. You’ll feel like you’re eating candy when you taste it.
Baked Winter Squash
3 cups of cubed winter squash (Cushaw or butternut squash are good)
2 TBSP butter cut into 8 or so pieces
1/8 – 1/4 cup brown sugar
2TBSP maple syrup
Preheat oven to 400 degrees.
Place squash in small casserole dish that has a lid. Add other ingredients and mix together. Put on top and bake 30 minutes. Stir. Bake another 20 - 30 minutes until you can easily pierce the squash with a fork. Enjoy!
Tuesday, November 1, 2011
Prepare for springtime now
Earlier this year when it came time for me to use the tomato cages and stakes in the garden, I had to unravel a mess. The stakes and their remaining strings were so tangled in a pile on the floor of the carport that I had to use the scissors to free some of them. The tomato cages weren’t quite so bad but they still weren’t neatly stored. So this year as I’ve begun to pull up the stakes and cages, I’ve been creating a more organized plan for storage.
Friends who know I’ve been freelancing as a writer and editor from a home office for 20 years might be shocked to learn that my gardening tools aren’t well organized. They see me as a disciplined, organized person. I strive to store things logically so I know where everything is. Sometimes, however, I get quite lazy. When in a hurry, I throw tools and pots into piles, behind closed doors and into boxes that I can deal with later.
I don’t want to do that this year with my garden.
For the past two weekends, I’ve been cleaning out and reorganizing the gardening items I store as well as putting the garden to bed for the season. I now have neatly bundled stakes and bamboo trellis pieces. I went through the small, plastic pots and discarded those that were cracked, unusable. I then stacked them neatly in the trays I’ve saved from my greenhouse trips. They provide a wonderful space for putting the pots when I’ve filled them with new soil and seeds. I want them easily accessible when that longing to feel the dirt returns.
I also used the boxes of flattened cardboard I carried home from a neighboring store as a cover on two of my garden spaces. I want to get more cardboard and continue with the process of topping it with manure and straw in preparation for experimenting next spring with some “no till” sections of garden. The idea is that it will all decompose before spring and I’ll be able to dig a hole for plants rather than disturbing all of the soil beneath.
The greenhouse is also full again. I’m experimenting with growing tomatoes inside and I have six plants that I potted at three different times so they’re all at a different stage of the growing process. Last week I harvested the first red tomato from the largest plant. Parsley and basil are also growing inside; I look forward to seeing how long they’ll survive.
The garden is slowly going to bed and the carport storage space looks good right now. Of course, my husband does home repair and renovation work and sometimes stores things in there, also. I’ll have to keep my eye out for the first hint of clutter, which I know will come again. But at least I can be assured that my gardening tools are neatly waiting for another year’s use.
Friends who know I’ve been freelancing as a writer and editor from a home office for 20 years might be shocked to learn that my gardening tools aren’t well organized. They see me as a disciplined, organized person. I strive to store things logically so I know where everything is. Sometimes, however, I get quite lazy. When in a hurry, I throw tools and pots into piles, behind closed doors and into boxes that I can deal with later.
I don’t want to do that this year with my garden.
For the past two weekends, I’ve been cleaning out and reorganizing the gardening items I store as well as putting the garden to bed for the season. I now have neatly bundled stakes and bamboo trellis pieces. I went through the small, plastic pots and discarded those that were cracked, unusable. I then stacked them neatly in the trays I’ve saved from my greenhouse trips. They provide a wonderful space for putting the pots when I’ve filled them with new soil and seeds. I want them easily accessible when that longing to feel the dirt returns.
I also used the boxes of flattened cardboard I carried home from a neighboring store as a cover on two of my garden spaces. I want to get more cardboard and continue with the process of topping it with manure and straw in preparation for experimenting next spring with some “no till” sections of garden. The idea is that it will all decompose before spring and I’ll be able to dig a hole for plants rather than disturbing all of the soil beneath.
The greenhouse is also full again. I’m experimenting with growing tomatoes inside and I have six plants that I potted at three different times so they’re all at a different stage of the growing process. Last week I harvested the first red tomato from the largest plant. Parsley and basil are also growing inside; I look forward to seeing how long they’ll survive.
The garden is slowly going to bed and the carport storage space looks good right now. Of course, my husband does home repair and renovation work and sometimes stores things in there, also. I’ll have to keep my eye out for the first hint of clutter, which I know will come again. But at least I can be assured that my gardening tools are neatly waiting for another year’s use.
Subscribe to:
Posts (Atom)