New Years Resolution: Eat Better 2010

The window between Christmas and New Year's Day is always the time I haul out my big list of things to do and try to finish up as many as possible. The hope is to be "ready" for the New Year. To open the year with a clean, fresh slate so I can create a new list of things to do.

I know, to some of you this sounds crazy and to others you are saying, "me too!". What keeps showing up year after year on my list is ways to improve my organizational and time management skills. We have been working hard de-cluttering our living spaces, reducing our expenses and streamlining how we plan and prepare our meals. (For those of you who are new to this blog, WellMeals4U an online meal planning ans assembly system and is all about helping members with the planning and preparation of meals. Check it out (http://www.wellmeals4u.com))

If your goal is to manage your time better, eat within a budget, and eat healthier meals; try WellMeals4U . The cost is $15/month. There is a special running until the end of January. Buy 3 months and receive a fourth month for free.

Giving the Gift of WellMeals4U

WellMeals4u www.wellmeals4u.com a gift for those you care about.

My word, Christmas is quickly approaching. We already have a tree in the house and plan to decorate this weekend. The catalogs are arriving by the gross and our kids are pouring over them. I try to catch them as they arrive an plunk them directly into the recycle. Somehow they magically jump out and into the boy's laps. The race has begun. Mark and I try to divert them away from the shiny new toys in the catalog and toward the spirit of the season. We remind them of how little they actually play with toys after the flurry of Christmas morning. They in turn assure us that they are on board and that we are not to worry, Santa will take care of the presents.

The concensus is in, this is not the year to be running to the mall and buying beyond means. In fact, it may be a long, long time before our nation returns to that mind set. It feels like thoughtful consumption, thoughtful giving are new modus operandi. Try explaining that to the kids who are busy looking at the cool toys!

Then I think back to what I remember as a kid. I remember the anticipation that felt like a gnawing toothache, that time seemed to crawl by. I remember very little about any of the gifts ever received. I remember the family traditions, the decorated house, the smells, the music. I remember things we did as a family.

For the last few years we have made it a priority to create family memories that revolve around helping others and giving the gift of our time or a gift of quality time. We are trying something new this year. Giving the gift of our time to each other with the understanding that Santa will bring one toy.

Giving someone you care about the gift of WellMeals4U http://www.wellmeals4u.com/ is giving the gift of thoughtful consumption. Assembling, preparing and eating the meals created using WellMeals4u should be a family experience. In other words, by giving the gift of WellMeals4U you are creating opportunities for positive family moments, improved eating habits, enhanced cooking skills, etc.

Thanksgiving Tradition: Harvesting Potatoes

Digging potatoes from our yard for our Thanksgiving meal started by mistake. A few years ago a section of our yard turned into a jungle. It was November and after the usual 3 week stretch of non stop rain, the patch was quickly turning into a yellow mushy mess. I'll admit it. . . it was an eyesore. Armed with yard waste bucket and shovels we marched outside during a rain free moment. Imagine our surprise while pulling up plants we discovered potato gold below the surface. Those glorious potato volunteers! Now the kids were engaged! A treasure hunt.

Every year since we designate a spot in the garden or flower bed and plant potatoes. Water them a bit and then ignore them. That is our motto. Then, right before Thanksgiving we all march outside and start digging around for our potato treasures.

How Much Did I Eat?

Halloween is not a pretty time in our house. Our kids are master candy collectors and this year ended up with a huge amount of candy. I admit, I sampled a bit of their candy the day after and was feeling quite proud of my control until I reached in my pocket and discovered it FULL of candy wrappers. I was amazed. How did this happen? I must have suffered from a massive memory block! My first thought was that I picked up the empty wrappers as I passed through the house and put them in my pocket. Then I noticed the wrappers were from my favorite candies. So busted!!! Then there was the movie night candypolooza with a mound of wrappers to show off. Thank heavens the candy is nearly gone.

There is a lesson here, for me at least. That my brain convienently does not track how much I eat. I need visual cues (such as candy wrappers). For me eating healthy is about 1) limiting access to sweets and fatty foods, 2) keeping healthy veggie snacks convienient, 3)recognizing correct portions and sticking to it when I sit down for meals.

Dressing Beans

Beans, beans, beans. Such a wonderful food. Couple beans with rice and kazam, a complimentary protein.

I was recently reacquainted with the notion of complimentary proteins. Complimentary proteins are those non-meat food items that when combined provide the essential amino acids found in complete proteins (meat). For example, beans coupled with rice create a complimentary protein.

Of late I have been creating and testing quick bean dishes that can be served aside rice. I refer to it fondly as "dressing beans with handy spice mixes". Need a quick meal? Serve your rice alongside beans seasoned with various ethnic spices and a bit of oil. I like to take a teaspoon of a spice mixture added to 2 tsp olive oil and let sit for a few minutes. Pour your beans in a bowl, add the "spice/oil mixture and mix well. Heat up in the microwave for 2 minutes or until warm.

Here are some of my favorite spice mixtures. Each makes about 1/2 cup of mix.

Creole
(makes about 1/2 cup)
1/4 cup paprika
2 tbsp dried thyme leaves
2 tsp ground Cayenne pepper
1 tsp ground cloves
1 tsp ground mace
1/2 tsp ground cinnamon
In a small bowl combine until well mixed.

Transfer to a clean, airtight glass container.

Store up to 3 months.

Greek
(makes about 1/2 cup)
1/4 cup dried oregano
2 tbsp + 1 tsp dried mint leaves
1 tbsp + 1 tsp dried dillweed
1/2 tsp ground cinnamon
1/2 tsp ground allspice
In a small bowl combine until well mixed.

Transfer to a clean, airtight glass container.

Store up to 3 months.

Mexican
(makes about 1/2 cup)
1/4 cup chili powder
2 tbsp dried oregano leaves
1 tbsp ground cumin
1 1/4 tsp ground cinnamon
1 tsp Cayenne pepper
1/2 tsp ground cloves
1/4 tsp ground allspice
In a small bowl combine until well mixed.

Transfer to a clean, airtight glass container.

Store up to 3 months.

Spanish
(makes about 1/2 cup)
1/4 cup cumin
2 tbsp paprika
1 1-gram package of saffron threads
1 tbsp dried mint leaves
1 tsp ground Cayenne pepper
In a small bowl combine until well mixed.

Transfer to a clean, airtight glass container.

Store up to 3 months.

Caribbean
(makes about 1/2 cup)
2 tbsp + 2 tsp ground allspice
2 tbsp ground ginger
1 tbsp dried thyme leaves
1 tbsp dried marjoram leaves
1 tbsp red pepper flakes
1 tsp black pepper
In a small bowl combine until well mixed.

Transfer to a clean, airtight glass container.

Store up to 3 months.

Chinese
(makes about 1/2 cup)
1/4 cup ground ginger
3 tbsp ground white pepper
2 tsp red pepper flakes
1/2 tsp ground Cayenne pepper
1/4 tsp ground cinnamon
1/4 tsp ground cloves
In a small bowl combine until well mixed. Transfer to a clean, airtight glass container. Store up to 3 months.

Dress up your bean dishes even further by adding tomatos to the dish. Enjoy!!

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Simplicity and frugality; where have you been all my life?

When I first started Wellmeals4u.com and became tuned into ways peopling were saving on their food budgets, freeing up time and reducing angst around meal preparation. I kept running into articles on the web about frugal and simple living. Soon I was seeking them out, researching what others have done to achieve a simple, uncluttered life. For me, the journey of WellMeals4u.com has also been a journey of embracing a simpler life.

• Step 1: Reduce ALL unnecessary spending. (This translated into NO credit card use)
• Step 2: Work to reduce unnecessary expenses.
• Step 3: Eliminate unproductive time uses. (For me, this was the TV)
• Step 4: Use up, reuse and eliminate clutter. (We are still working on this step. We are a family of pilers and have 20 years worth of treasures to work through)
• Step 5: Embrace and enjoy living a simpler life. It is not a punishment, it is a state of mind.

I just finished a blog posting on http://www.closegroup.blogspot.com/ directed at corporate wellness programs. The topic was acknowledging and building in behavioral motivation when creating a wellness/safety program. I used Maslow's Hierarchy of Needs to illustrate how changing habits has to address all of the levels of motivation to be effective. When I mentioned in Step 4, the need to embrace a simpler life, I meant the importance of really being able to visualize how you are achieving your own personal goals as well as making a difference around you for this to really stick. Embracing a simpler life is no different than the motivation it takes to lead a healthier life. They really are one and the same.

Start simplifying your life by visiting http://www.wellmeals4u.com/ .

Frugal Foods

To find the best frugal foods out there, look to other countries.

Beans (too many to list)

Brown rice

Small amounts of meat protein

Cabbage

Spices for flavoring rather than salt

wellmeals4u.com

Portion sizes and core principles

Portion sizes and core principles of a healthy diet are the backbone of WellMeals4u. We build it into the system.

I admit it, I struggle with portion sizes and calorie counting. 1700 calories/day to support my desired weight. What does this mean? It means I can eat daily:
1.5 cups fruit
2 cups veggies
5 oz grains (this equates to 2.5 cups of brown rice)
5 oz meats and beans (this equates to 1 1/4 cups cooked beans)
3 cups milk
5 tsp oil

I eat more, I had better exercise or plan to gain weight. For me, brown rice and beans are my saving grace. Lately I have been eating "Asian Style"; rice with every meal, bits of meat and lots of vegetables. With very little effort, the extra pounds are coming off. Plus, at a $1/lb for uncooked brown rice, it REALLY stretches the budget.

Instead of focusing on "diet", I am trying to focus on "slowly and intensely enjoying" my food and the core principles of a healthy diet.

1. Selecting a variety of foods in sensible portions
2. Considering no food either a magic bullet or the ultimate evil
3. Choosing whole foods over processed as much as possible
4. Embracing plant foods like vegetable, fruits, beans and whole grains
5. Including low-fat dairy products, seafood, lean meats and poultry in moderation
6. Consider sweets as a treat and eat in limited quantities and moderation
7. Rely on spice seasonings and “good fats” such as olive oil to make food tastier and more satisfying.
8. Eating with pleasure and eating wisely means getting the biggest nutritional “bang for the buck”.

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