Washing Fresh Produce With Vinegar

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So you shop at your local farmer’s market or grocery store. Bring home the loot feeling great and ready to eat. But you might want to take an extra step before you nosh.

Fresh produce can have a few things left on there you may not want to ingest. Namely harmful bacteria and parasites.

So instead of giving up healthful produce you can give it a vinegar bath to kill bacteria and other things you don’t want to ingest.

Directions:

Fill your clean kitchen sink with water or use a rectangular tub to fill with water and 1 cup of white vinegar.

Let everything sit for about 20 minutes.

Remove from vinegar bath then rinse well. Dry and store in fridge or serve immediately.

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When I pulled this produce out of the bath, the water had little particles floating around and I’m sure lots of other little things I couldn’t see but surely don’t want to eat.

I started doing this a few months ago and noticed positive changes in my digestion which leads me to believe this is a healthful practice and worth the little bit of extra time.

Studies prove this actually works too, check out this article from NPR: http://www.npr.org/templates/story/story.php?storyId=14540742

The best thing to do it wash your produce as soon as you get home. Then pop in the fridge or prep foods – chop, steam, or roast for the week.

I had 3 batches of veggies to wash, but now it’s all done so I can eat them when I’m ready, pack up for lunches, or get on the dinner table quickly.

Do you wash your produce? Have you noticed a difference in your own health?

Please share in the comments below, I’d love to hear from you!

XO,

Pam

Setting Intentions in the New Year

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Every New Year it seems like everyone sets New Year’s Resolutions. For many people it means setting unrealistic expectations then dropping them a few weeks later (like losing 10 pounds, never eating dessert again). I thought about how I stopped making New Year’s Resolutions in years past. I felt discouraged about the way resolutions made me feel when I couldn’t stick with them.

After working on my own personal growth this year, I decided that I would set intentions for the new year. I feel like setting intentions puts a focus on the positive. Resolutions seems like they are expectations to fix something that is broken or wrong.

Setting an intention means to decide you’re going to make a conscientious effort to do something, setting a goal. Resolution is more the act of fixing something that is not working.

 

My intentions for the New Year:

I intend to add more play and fun into my life.

I intend to feed myself healthy foods that nourish my body.

I intend to feel better in my body and add more movement daily.

I intend to allow quiet time daily.

I intend to give myself enough rest and relaxation time.

I intend to spend less time online attached to my computer and cell phone.

I intend to enjoy my family and friends with more quality time and adventures.

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I hope this inspires you to set your intentions for your life at the beginning of this year. You can of course set new intentions all of the time, I’m sure I will too along with way!

What intentions are you setting for yourself and your life?

Please share in the comments below.

XO, Pam

What I Learned on My Vacation Home

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Last week my husband and I ventured up to NY to visit my family for Christmas. He was hoping for lots of snow and I was dreading the cold, but really anxious to see my family.

We arrived and drove in the rain and fog to our destination, the rain washed away most of the snow and it wasn’t too cold for a few days. Christmas Day, we awoke to snow and 4 degree weather – burrrrr. Not enough snow to snowboard, not even on the lawn. The next day, we drove in a snow storm to the airport. This was a quick trip overall but I learned a few things along the way.

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I left my laptop at home so I was forced to ‘unplug’ for a few days. I could read e-mails on my phone but no writing, planning to the nth degree, no sitting on my laptop working away as I often like to do.

After a day of laptop withdrawal, I began to notice that my mind was not going and going all day long. I wasn’t constantly thinking about what’s next or what I’m not currently doing.

This started to feel really good. My stress levels dropped and I felt a sense of calm I haven’t felt in a really long time.

We had less on the agenda so I was able to just live moment to moment and really stay in the present. I wasn’t planning my life days and months ahead, just taking it day by day and maybe making dinner plans, but nothing too stressful. Hanging out with my niece and nephew and having tons of fun playing reminded me how essential play is to balance out all the work we do.

So this is what I learned and will keep practicing:

  1. Take time to unplug daily and weekly. This means not being glued to my laptop all day, all night and not checking  my phone every 5 minutes or less.
  2. Have less on my to-do list. I love to make little deadlines for myself, but I often go overboard and then have a really long and overwhelming list. Keep it short with 3-4 items only.
  3. Get more sleep. I often find myself staying on the computer too long every night, see #1, then end up getting less sleep than I really need.
  4. More time for play time. We’re all wired to work as much as we can, but without making time for play the quality of our work suffers and so do we. Getting irritated and cranky is no fun.
  5. Stress less. Most of our tasks are not life critical, so they really are not worth stressing out over and inducing fight or flight in our bodies.

What are some lessons you learned on vacation that you could practice in your day to day.

I’d love to know, please share in the comments section below.

Eating Healthy When You’re Busy

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Healthy eating can seem like a big challenge when you are super busy. Check out these practical tips from my friend and guest post contributor, Stu Lieberman. Thanks Stu!

When you’re constantly on the go and mealtimes are a series of take-outs and drive-thru’s, eating healthy can be a challenge. But just because your life is hectic doesn’t mean you need to sacrifice your health. Here are some simple steps you can take to eat healthier, even when your life is crazy busy.

1. Eat Breakfast. No, not just coffee. Eat something that will keep you satisfied until lunch so that you don’t run out at noon starving and overeat. A morning meal of eggs and fruit can be a smart choice and quick to prepare. Plus, when you start your morning with a healthy breakfast, you’re more likely to make healthful choices throughout the rest of the day.

2. Pack Your Own Lunch. Packing your lunch does require some planning, but it can pay off big with less calories consumed, and fewer dollars spent. Set aside about 10 minutes on the weekend and pack lunches for the coming week. Sandwiches with lean meat on whole grain bread are quick and easy to prepare. Throw in a fruit and some veggies, and you’ve got a good, balanced, nutritious meal.

3. Cut up Veggies and Fruits and Store in Single-Serving Containers. How often have you purchased some fruit or vegetables at the store, only to have them go bad in your fridge because you never got around to eating them? When healthy food choices are readily available to you, you’re more likely to grab them. So, the next time you go to the grocery store, cut up those fruits and veggies and put them in single-serving containers as soon as you get home. That way when you want a quick snack, a healthy option is right there waiting for you.

4. When Eating Out, View Menus Online and Order First. It’s hard to avoid eating out. When you have plans to visit a restaurant, look at the restaurant’s menu online and select something that is healthy and nutritious. And, when you get to the restaurant, order first so that you aren’t tempted by what your dining companions are ordering.

5. Don’t Drink Your Calories. Calories from beverages, particularly alcohol, can quickly add up. Try to limit alcohol consumption to one or two drinks per week. And, quench your thirst with clean, refreshing, calorie-free water. If plain water bores you, try seltzer water. Mix in some fruit or fruit juice to spice it up a little.

6. Brush Your Teeth After Meals. Brushing will not only help to keep your teeth healthy and your breath fresh. When you’re teeth are newly-brushed, you’re less likely to give into quick temptations that may surround you.

Lack of time doesn’t have to mean unhealthy eating. With a little preparation, and determination, you can make healthy eating work, even with a hectic life.

This article is written by  + Stu Lieberman the writer for Nutri-Health.com, an online High Quality Supplement and Health Store.  Assisting people and helping them find quality natural supplements and health products online is what Stu has been doing for over 2 years.  Nutri-health.com carries Digestive Supplements to Probiotics to Joint Health.

Healthy Eating During the Holidays

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You may be on the go quite a bit this holiday season, tons to do at work, shorter daylight hours may make the days seem shorter (I know that’s true for me). Maybe you’re seeing more treats around the office every week plus all those fancy pumpkin and peppermint fancy (read: high calorie bomb) lattes can be fun sometimes but adding as a staple to your daily eating can result in tighter pants, more blemishes on skin, crankier moods, headaches, and lower quality sleep. Totally not worth it after all right?

So, I wanted to share with you some of my favorite eats lately. Winter time makes me crave comfort foods like no other time of the year. These eats are nutrient dense, easy to make, and taste great (i.e. craveable).

#1 Baked Sweet Potato Fries

Recipe: Wash sweet potato then cut in half then slice length wise using a really sharp knife (careful not to cut your fingers). Toss with coconut oil, sea salt, and cinnamon. Bake at 425 for 20-25 minutes. Store leftovers in fridge, they taste great chilled too.

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#2 Green Drink

I love a green juice or smoothie. This one I’m calling green drink because it’s something to have in place of water or tea, not a meal replacement or snack.

Recipe: 1 cup water, 2 cups greens (spinach, leaf lettuce, swiss chard), 1/2 cup frozen mango. Blend until smooth, then sip your way to gorgeous skin and more energy.

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#3 Apple slices with avocado

I love apples. I love avocado. Just last week I decided to enjoy them together, wow what a treat! Crunchy and creamy together, heavenly.

Recipe: Slice up an apple, cut avocado in half. Scoop out avocado with apple slices.

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#4 Millet toast with avocado and apple

I had to take my avocado and apple creation to the next level with some delicious millet toast. I only find this at Whole Foods (in the freezer section), it’s called Millet Special made by Deland Bakery www.delandbakery.com. It’s the best gluten free bread in my opinion, few ingredients and yeast free.

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What are your favorite eats this time of year? Please share in the comments below, I’d love to know.

To your healthy eating,

XOXO, Pam