Blog Tips

Spring is On The Way – Clean Out Your Pantry

Anyone else have spring cleaning on their mind when March rolls in or BLOWS in? It is important every so often to deep clean and purge unnecessary clutter around the house, it’s helpful to reevaluate your meal planning, shopping and food prepping routine too. Here are a few simple steps for spring cleaning your cooking routine as we head into this new season.

Also, remember to change your batteries in your Smoke Detectors.

Step 1: Take inventory of your pantry

It might look scary, onions growing, potatoes growing, but now’s the time to venture into the depths of the pantry to see exactly what you have. Make a strategy how to use it (or if needed, toss it!). Save money as you work through shelf-stable items before purchasing duplicates and remember to re-stock those healthy staples that make fast weeknight meals, like this sheet pan dinner (see below)a breeze. Some of our favorites are canned tomatoes, coconut milk, vegetable broth and nutrient-rich whole grains like quinoa, black rice, Flax Seeds, Dates, Sunflower Seed (NoSugar) Butter, Lentils, Black Beans, Adzuki Beans, Garbanzo Beans, Large Bags of Hers – Cumin, Pepper, Turmeric, Curry, Onion Powder, Garlic Powder, Chili Powder, Cayenne Pepper, Pasta, Oats, Flour, Dark Chocolate without Sugar, Maple Syrup – to name some.

Step 2: Embrace seasonal produce

One simple way to get out of a cooking rut is to switch up your go-to fruits and vegetables based on the season. Also, get some new cookbooks such as Fiber Fueled Cookbook. Fiber is very important for all Humans. Bonus: this also means fresher and less expensive finds! Try our simple grilled vegetables like this one [On Parchment Paper put some cut up veggies like Red Peppers, Green Asparagus, Zucchini, and sprinkle a tiny amount of avocado oil – cook in toaster oven at 400 Degrees for 30 min and sprinkle with Tahini and Lemon Sauce.) for a simple spring side dish that will get rave reviews. We also love salads with seasonal fruits and vegetables featuring strawberries and radishes which come back in season in March.

Step 3: Find a meal planning method that actually works.

Remember that meal planning is key to staying on track with healthy living goals so if your current setup isn’t working, it might be time to switch gears. Make it a goal to find an approach that feels doable — and more importantly, sustainable — in the long term. If this is something you struggle with, you might consider outsourcing. Try out our meal planning program [link] to save time so you can focus on improving your culinary skills and enjoying home-cooked meals over endless recipe searching.

Dedicating time to freshen up your cooking routine can produce results that last. A simple, well-planned menu and well-stocked pantry will reduce your stress in the kitchen and limit the need for takeout. Set yourself up for success – which step will you tackle first?

It’s morning time again, as strange as that may sound! That lovely alarm clock has just softly – or perhaps not so gently – jarred you up from your comfortable slumber, and it’s time to get your day started. Or the sun wakes you up – possibly a rooster.

Before you settle into your regular morning routine, try out a few, if not all, of these healthy ways to start your day. You may make the most of the time you

have before heading out by doing so, and you’ll be more likely to keep to healthy living habits for the rest of the day.

Here are 5-morning routines to help you start your day off on the right foot.

1. Meditation. Meditation in the morning sets the tone for the rest of the day. It will assist you in becoming more focused, content, and upbeat. Your mind has a proclivity for jumping from one notion to the next. This is known as the “monkey mind” in Buddhism. One of the advantages of meditation is the ability to break free from regular thought patterns, particularly negative ones. This can assist you in moving from reactive state to a caring, proactive state of being. Set aside at least 10 minutes each day, first thing in the morning, to prepare yourself for the day ahead. The amazing spiritual teacher and inspirational speaker Louise Hay has a great morning meditation (available on youtube) that she suggested you listen to before you even get out of bed – how hard can it be? ☺

2. Get a large glass of water to drink. Pour yourself a big glass of water once you’ve gotten out of bed. Remember that your body hasn’t had any food or water in 8 to 12 hours. Therefore it’s dehydrated. Add a fibre supplement that aids your digestive system, if you want to take this healthy practice even further. One spoonful in a glass of water will not only help lower your cholesterol, but the added fibre will also make you feel fuller, preventing you from overeating when it’s time for breakfast. If that’s not your thing then just add lemon to your water or apple cider vinegar to give your digestion preparation and a healthy boost. Take a Probiotic while you drink that big glass of water. I take Sunrider’s Vitataste + flaxseed.

3. Eat A Healthy Breakfast. As you probably already know, breakfast is breaking the fast  and should be done wisely and well. Often considered the most important meal of the day and should never be neglected. Remember that your body has gone without food or drink all night therefore, one of the first things you should do is refuel your engine. Breakfast should be as healthful as possible. So fast fod from a drive through is usually out, plus most of those breakfast items can easily exceed 1000 calories. That’s a lot of food for a single meal. Anyway back to the healthy meal. There’s no reason why you shouldn’t be able to swiftly prepare something nutritious to eat at home if you keep your refrigerator/kitchen/ pantry stocked with healthy options. Fruits, seeds, nuts, porridge oats, scrambled tofu, avocado on toast, fruit jams, theres so much to choose from. Don’t forget to take probiotics and digestive enzymes before you eat if you have been struggling with feeling bloated or having wind or any discomfort.

4. Write A To-Do List / Journal Another morning routine to get into is to jot down a few things on paper that you want to accomplish that day while you’re resting your breakfast. Any immediate goals you want to complete that day can be added to this “To-Do” list. These objectives could be related to your job, home, children, or weight-loss attempts. Having a To-Do list gives you specific things to focus on, increasing your chances of completing them and, as a result, being more productive. It’s also a great time to just journal and write down in a separate book your thoughts and feelings without judgement, just to get things out and on paper, it has been shown to be very healing and cathartic.

5. Stretch, Dry body brush and Shower – Do some light stretching, yoga or take a short walk, to open the body up, and allow the energy channels to clear and balance. Head to the shower afterward. Before showering use a soft dry brush to exfoliate your skin and get lymph moving, brushing firmly towards the heart, then shower in a warm shower and finish with a cool shower. This gets the circulation and lymph moving and also helps tone skin. Wakes you up too☺ 

6. Set a high standard for yourself. Start each day to do your best and achieve greatness. You are capable of anything in your early waking moments, before sight, sound, or smell. Then your “world” pours in, and you begin to fall into routines and patterns. Having a good morning routine is beneficial, but it is insufficient on its own. It would help if you held yourself responsible for your success and happiness. Keep a gratitude diary and write down what you’re thankful for as well as what you want to accomplish that day, week, month, or year. Begin with a little project and work your way up. You’ll learn to focus your mind on what matters most to you, and you’ll start to see how your vision of success will manifest. It will train your mind to look for the wonders of life throughout the day. You’ll start to rewire your mindset to be more positive, and you’ll start to assist others to do the same. This will also lower your stress levels, improving your overall health and quality of life.

Great morning habits will make you feel happy and energised to go out and create a successful life. Keep in mind that change occurs at various times throughout your life. First, become the person you want to be, and then the life you want to live will emerge around you.

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Feel Stressed? Wondering what teas you can drink to help with anxiety and stress? Herbal teas are an excellent alternative to chemicals, Prescriptions powered by who knows what ingredients for reducing stress and tension. Thousands of years and across many cultures, they have been used and practiced for their therapeutic and medicinal effects.

Maybe it’s time you joined the club and check out tea. Whether it is family obligations, financial concerns, deadlines dealing with the economic pressures, the list goes on …. stress may attack us all, young and old at any time. Unfortunately, if we like it or not, it has been come the norm and plays a significant role in our daily lives, especially lately. Many people will turn to synthetic pharmaceuticals for a ‘quick fix’, unaware of the long-term consequences on their minds and bodies.

Not all stress is bad. Some people work and perform better under stress, but if stress is prolonged, panic can set in and things can get out of hand. Our bodies are built to withstand, and thrive on small bouts of stress, in moderation.

Stress has always existed and evolved over time, and the practice of blending and drinking herbal teas for this prevalent ailment is still being done today. Maybe you are an annoying person with mood swings, or ready to pull your hair out, maybe try one of these herbal tea mixes and reclaim your calmness and sanity — and theirs.

Catnip

My cats love it and  I am forever finding them in the catnip herb garden, there must be something in it☺ But Yes, I get what you’re thinking, it’s for cats!!…but humans can also eat it! It’s known as the “anti-stress herb” and has been used to treat uneasiness and children who have had a horrible dream in the past. It’s even been used for insanity, not that it’s suggested you let your stress levels get so bad! It has a calming and soothing impact, and it can also be used to relieve stress and anxiety caused by nicotine or drug withdrawal. So get some growing in the herb patch and even your feline friends will thank you.

Peppermint

This plant is regarded as a “cure-all” in England, and it is listed in the Bible as one of the herbs used to pay taxes! It’s been used to cure hysteria ( again not suggesting you let it get that far, oh no) and nervous illnesses, and it’s also a great way to relieve stomach pains and cramps. So pick some up in the supermarket.

Ginseng

The moniker “king of tonics” is believed to mean “world wonder,” and the Chinese see this herb as a supreme treatment for all ailments. It is a powerful antidote to stress, and in the West, it is used to treat nervous and mental exhaustion-related loss of appetite, stomach and digestive diseases.

Chamomile

Chamomile, sometimes known as the “all-around comforter,” is a natural sedative and one of the greatest herbal teas for calming and soothing frayed nerves. This is due to its anti-spasmodic characteristics, which aid in the relaxation of your body’s muscles. It is usually even safe to use with restless youngsters due to its powerful relaxing and calming properties but always check before with your doctor, midwife or care provider as things are always changing  and its best to stay up to date with recommendations.

Kava Kava 

Kava Kava, often known as the “mood adjuster,” works by working on the nerve centres and stimulating them to ease anxiety, tension, and emotional stress. It’s also a gentle natural sedative that can provide a sense of calm without causing any loss of attention or changes in motor reflexes.

Valerian

Valerian is known as ‘Phu’ because of its peculiar and disagreeable odour. Valerian includes compounds known as ‘valepotriates,’ which give it sedative properties. It’s also known as “nature’s tranquilliser,” a sedative and anxiety reliever administered to civilians during WWII to help them cope with the stress of continuous air attacks. It’s still a very popular herb today to aid restful sleep and calm nerves.

Passionflower. 

Passionflower lowered anxiety during four weeks in one well-designed study; the herbal cure was just as efficient as a common anti-anxiety prescription. It is thought to be effective in treating agitation, irritability, depression, and opiate withdrawal. It’s available as tea or as liquid extract drops.

Lavender

In a recent study, lavender oil was found to relax people and regulate numerous symptoms similar to the prescription drug Ativan on patients with generalised anxiety symptoms. It is a non-sedating essential oil that can be inhaled or given as a crushed supplement in capsule form. Even having the lavender plant in your room promotes wellbeing as it’s aroma is beautiful and calming.

Lemon balm 

After just one dose of tea using the dried herb, it has been demonstrated to lessen anxiety. Lemon balm can be used in aromatherapy, or as drops in a bath for an overall anxiety calmer.

Ashwagandha

This is a herbal supplement that is provided as a standardised supplement to help with anxiety symptoms. Ashwagandha has been demonstrated in several studies to reduce the stress hormone cortisol as well as anxiety-related symptoms. It has no serious side effects and can be taken for a long time. It was found to be superior to Ativan in one study. It can be taken as a prepared tea or the powder can be added to other beverages.

L Theanine

Both black tea and green tea include L-theanine, a water-soluble amino acid. It can be consumed as a tea or as a supplement in the form of a pill. It’s non-addictive and doesn’t have any sedative effects. It is thought to reduce anxiety and stress-related symptoms by acting directly on brain regions.

Herbal medicines contain certain unique qualities that aren’t seen in benzodiazepines, which are usually used to treat anxiety. They’re all-natural vitamins that have been used for millennia with great success. They’re also non-addictive and mild on the body. Herbal tea is a safe and simple approach to maintain daily emotions of serenity. Herbal teas and the above-mentioned procedures can be utilised to assist ease anxiety symptoms without causing addiction or unpleasant side effects. 

Note: However as always, before you attempt them, check with your doctor to make sure they won’t interact negatively with any other medications you’re taking or that there are no contraindication’s for your particular situation.  They are, for the most part, free of adverse effects. However, it’s vital to keep in mind that herbs can interact with sedative medicines and other medicines, so proceed cautiously and see your doctor or a herbalist before beginning.

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Quick and Easy Oil Free Dressing for Salads, Dip, Extra dipping sauce.

This will revamp your salads and veggies – a tasty, fresh – OIL FREE – Dressing that is nutritious.

This recipe tastes even better than it sounds. Give it a try mmmmm.

Ingredients

Fresh Lemon 1/2 Cup squeezed

1 Clove Garlic, chopped

1/2 – 3/4 knob of fresh ginger peeled and chopped

1 Tablespoon of Dijon Mustard

1 1/2 Tablespoons of Maple Syrup or Date Sugar

Fresh Lemmon Pepper

6 – 7 Tablesoons of Water

1 Tablespoon Chia Seeds

Chop up the garlic and ginger. Add all ingredients to a food processor or blender. Blend til smooth.

www.healthoverfifty.com ® Suz Alfano 2020 ©

What is your favorite No Oil Dressing?

Keeping up your health and eating healthy is not easy after a certain age. Eating the right way does not mean you always have to have boring food- yuck! Plant based foods are so unique and delicious to incorporate into your routine to make meals healthful. When you have either farm fresh veggies or organic from the store they are so tasty compared to the meats, poultry, and salt filled stuff (food).

The Book “How Not To Die” written by the great Dr. Michael Greger, M.D. and “How Not to Diet” start a great challenge which allows you to incorporate the most nutritious possible ingredients to your meal plan and a routine to make you feel active and lively in no time. Check out his app the 12 Things to eat and do daily.

Cruciferous Vegetables

Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Radish, Turnips, which are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Cruciferous Vegetables are will help lower inflammation and could possibly reduce the risk of developing cancer. Be sure to eat at least a half a cup a day. By the way – Brussels Sprouts cut up 14 minutes before cooking bring out more of the essence of the veggie.

Beans and Legumes

Beans and legumes are a great antioxidant, good source of protein, reduce cholesterol, decrease blood sugars levels and increase healthy gut bacteria. Some of the top beans are : Garbanzo Beans (delicious as hummus), Lentils, Peas, Kidney Beans, Black Beans, Soybeans, Pinto Beans, Navy Beans, Peanuts (yes peanuts are a legume). A favorite is garbanzo beans with vegannaise, avocado as a tuna replacement.

Berries

Eat at least on serving a day of berries – blackberries are the most nutritious. Berries are high in fiber, can help lower cholesterol levels, and keep you skin looking beautiful. Goji berries are a great snack to carry around with you because they are dried.

Other Fruits

Eat at lease 2 more cups a day of fresh fruit or 1/2 Cup of dried fruit. There is something to say ‘An apple a Day keeps the Doctor Away’. Fruit is rich in nutrients such as potassium, fiber, and Vitamin C. Plus they are naturally sweet!

Greens and other Vegetables

Have at least 2 more vegetables per day on top of the Cruciferous Vegetables – these are so fantastic for your health. Best to have – according to Dr. Gregor – 2 cups raw, and or 1 cup cooked vegetables per day. Onions, Bell Peppers, Carrots, will add color and extra taste to your meals.

Whole Grains

Three servings a day of 1/2 Cup f whole grains is basically what you should have without gaining weight. Whole grains have fiber, Vitamin B, minerals, iron and magnesium.

Flaxseed

Have at least 1 Tablespoon ground daily. This is full of fiber, protein and omega-3. Flaxseed keeps you regular – ha ha.

Vitamin D and Vitamin B12

Vitamin D and B12 are essential and if you get a a healthy Vitamin Supplement you would not take them for granted.

Beverages and Water

Five servings a day of water, tea, coffee, etc. Make sure you keep yourself hydrated. Also drink Green tea, and stay away from sugary drinks.

Spices

Try adding a minimum 1/4 teaspoon of turmeric a day.

Exercise

Keep yourself active during the day. If you sit a lot during the day make sure you stand up at least every hour. Moving around 90 minutes a day should be enough to keep you energized.

Best to have varied foods, nutrient dense, minimally processed foods to meet your daily needs.

References:

https://www.ncbi.nlm.nih.gov/pubmed/26706022

https://www.nbci.nlm.nih.gov/pubmed/19794127

https://www.ncbi.nlm.nih.gov/pubmed/19271419

https://www.ncbi.nlm.nih.gov/pubmed/17151594

© Healthoverfifty.com 2020