Keeping it Simple; Resolutions for a Happier, Healthier New Year!

Over the past couple of years I have been simply shifting the paradigm with respect to goal setting and consciously eating and splurging.  I no longer pick a numerical mark to "get to" because I've noticed it's not realistic for me and I don't stick to those types of goals. I would get there (or close) and then sabotage myself (because I knew it was ending anyway) and just go right back to what I was doing before (or worse).

Now I set simple pattern or routine modifications for myself (kinda like baby steps) to help achieve goals and just improve the quality of my life across the board.

For example; Last years nutritional goal was to get off of the supplements I was taking, and just eat my vitamins. I introduced consistent juicing and green smoothies. This year I'd like to stay off the suplements but it's hard to eat "enough" veggies so I resolve to double my veggie in-take, in particular 1 full serving of dark leafy greens (green smoothies count!) and a smaller serving where it's added into something. I used to sneak in veggies for my husband to eat and now I'm finding I should really do this with myself! Additionally, I plan to vary daily exercise to the best of my ability within a week.(I'd like to rotate, yoga, walking, stretch and cardio with some light resistance or weight training for toning, and will need to find a balance for all of this within my body and schedule.).
This might sound like a lot but I'm actually building on from last year. 2011 my goal was just to walk and stretch everyday, even if it's only in 15-20 minute bursts. I was actually able to stick to it! It didn't happen every single day but I did my best and stuck with it and now am in far better physical shape than I ever was as a kid. To keep me on track I accounted for days I wasn't able to walk and made up for it the next day (did a longer or hilly walk with sit ups if I missed the day prior).
I also am starting to introduce cardio this week. I signed up for a free week trial at a nearby gym and am LOVING the Zumba classes- no joke, they are SO fun! My original intention was to try out the gyms so I could find one I liked and not pay a hefty monthly fee for. Also, so I'm not super irritated with all of the crowds the come in January. December is actually a very peaceful month at the gym ;o)

I also downloaded an exercise pyramid to help get me started. I'll try their suggestions and see what works best for me!

Back to greens: The purpose of the double dark leafy greens is that I know this is something I will continue to refine. First, I love greens (I just don't always eat them twice/ day). They make me look and feel 10 years younger, Also, if i've eaten my double veggie intake I won't have any guilt about splurging whether I made the treat or not. it's  kinda like doing your homework before you go out and play- or at least that's a simple analogy. They are also SUPER cleansing and highly nutritious so I know my bases are covered. It's like treat insurance for me, lol!

Perhaps this is my alternative to a crash diet, excessive exercise and/ or a cleanse that I may or may not stick with. (I already know i won't be ready until at least March ;o)

I mainly eat what I want when I want and sometimes add dark leafy greens to the main meals of the day. (I just want to do this more often). My strategy is to try to plan ahead with recipes to prevent boredom and wash and chop veggies when I get them so I have them ready to go. This is a huge time save AND I know I'll actually do it if I can just quickly add it to what I already have in the fridge or what I'm already eating.

 Sometimes Soup...

 Kale and Butternut Squash salad

 Beet Greens and Pasta

 Simple Rainbow Chard and Onion sauté

 Turkey Burger and Chard Bowl  (noticing a bowl theme this winter...)

If you're not quite into dark leafy greens Chard is a great one to start off with. It has a nice, mild flavor (raw or cooked) it's delicate in texture and really goes with basically everything if you want to add it as a side dish. 

Each year my daily doings become SO much healthier and more balanced and my splurges are conscious (although not always planned) and mostly reserved for celebrations.This way when I do splurge (and it is necessary) I just enjoy!

December Snacks & Tidbits

In addition to the research project I finished the business plan (ok not really I could literally work on that thing forever).  Then I did a trade with a yoga instructor/raw foods chef (I helped her prepare for her annual holiday party. SO much fun!). No pics of yoga :o) but here are some of the treats we made:

Can't Believe it's not Pumpkin Pie 

OK,seriously, I couldn't! This was already made when I got there- out of carrots and an ingenious spice combination. My contribution was the icing and plating.

Mediterranean Apricot Mousse Cups

Chocolate Candy Cups

Holiday (raw-Eggless) Nog 

(This nut and irish moss based nog did have a little rum in it- which seriously brought it home. SO GOOD!)

 Quick Fish Dinner

What kind of a blogger (teacher) would I be if I didn't apply my new essential mineral findings. Aware of how thin I was stretching myself (and the imbalance in the ratio of food intake and too much sugar) I sought to make a semi-homemade super nutritious, super cheap, super tasty dinner. This is what I came up with!

Ingredients for Semi-homemade Lentil Fish "meal in a bowl": 

• 1 package of frozen Tilapia (not first choice but it's $2.99 for a package of 2 or 3 fillets at the Whole Foods)
• 1 can Amy's Organic Lentil Veggie soup (LOW SODIUM is important to me because fish are actually quite salty -even if they don't taste that way. Less is often more... if you need a bit more salt you can always add more, unfortunately especially with salt, its' not an option to take away. BONUS: it just happened to be on sale at WF for $2.19/ can-YEAH!)
• 1 package salad (your choice. I used an arugula blend $1.99 at the WF, regular price..)
• 2 tbsp EVOO (extra virgin olive oil, if you're not familiar with Rachel Ray's EVOO ;o)
• Fresh cracked pepper (I had black on hand)
• Juice of 1/2 lemon

Serves 2
Prep Time: 10- 15 minutes

Saute fish in oil pepper the exposed side of fillet and cook thoroughly, flip. Pour can on top and bring down temperature a bit. (I started cooking on Med-Hi and turn down to Med.) While the soup heats through add a handful of salad to a bowl. Place one fillet of fish on top of salad mix, squeeze lemon juice to your liking, top with soup mixture and enjoy! If I had onions or fresh herbs (dill is one of my favorites with fish) I would have added those but it was a no-fuss stick-to-your- budget- lady meal!

Essential Mineral Follow Up

Ok, so a lot was learned for my December research project. As it turns out a lot of the foods I was eating (nuts, seasonal fruit, etc.) are rich in potassium. I now have a far better understanding of what essential minerals are, their whole food sources and why they are so important.
Additionally, I learned about stress (on-going in particular) and how it actually (literally) can deplete a healthy body's stores of essential minerals (and other vital nutrients).  I read that it can also stimulate (or simulate depending on the activity level you are actually doing because I was under stress I was actually eating less healthy and working out less). Perhaps I felt like I was "starving" because I literally was missing essential minerals, funny- interesting really- that I craved sweets and refined carbohydrates and fat- the opposite of what the body needed! I thought about one of the macrobiotic cookbooks I have... it had a section on sugar and to try to "trick" an intense sugar craving with the opposite, savory or lightly salty (veggies, brown rice or even a little steamed fish or chicken), perhaps this is why!
I found a quick reference image just incase there is a next time I'm feeling out of balance. This chart shows which minerals support what body function. You can see an earlier post for their natural whole food sources (your best bet for absorption and assimilation of these minerals). Or take a couple of minutes and search the web yourself!

Leave your drugs in the chemist’s pot if you can cure the patient with food.-Hippocrates, 420 BC

Essential Minerals & Organic Food Sources

I've been enjoying the yummy winter foods and seasonal treats and perhaps a little too much because I found myself out of balance and sensitive to sugar so (of course) I began another research project.
Here's some interesting info I found online about Essential Minerals and their whole food sources (not vitamins). 
(Didn't save the site I got these from, sorry!)

Essential minerals and their organic food sources

Since the arrival of widespread food testing in the late seventies, there has been an accumulation of evidence to support claims that many varieties of fresh produce are now deficient in essential nutrients. Mineral depletion in agricultural soils can be evaluated by primary industry research bodies such as the Department of Agriculture and Fisheries. For example, testing conducted across the NSW wheat belt in 2004 revealed significant decreases in calcium levels compared to measurements taken twenty years earlier.
As a consequence of these and similar reports, there is growing pressure upon producers to supply information about the nutrient profiles of their soils and food items. Once in place, this standard of labelling will enable the consumer to directly compare nutrient profiles of organically grown food against those raised with agricultural chemicals.
Calcium
Calcium is an essential mineral for maintaining the health of bones and teeth. It assists muscular development, and normal functioning of the nervous system. Calcium regulates blood pressure, cholesterol, and is protective against cardiovascular disease and certain types of cancer. It plays a significant role in promoting normal development during pregnancy and early childhood. From a holistic perspective, calcium assumes a vital role metabolising other vitamins and minerals, particularly iron.
It is estimated that seventy percent of women in the United States become calcium deficient at some point in their life. Typically, this will occur after menopause when there is increased risk for osteoporosis and other problems related to insufficient bone density.
The best sources of calcium are leafy organic vegetables including kale, broccoli, and bok choy. Calcium is abundantly available in most varieties of seafood, raw nuts such as almonds and cashews, sesame seeds, whole grains, dairy produce, soybeans, tofu, and soymilk. Phosphate is an important regulator of calcium absorption and should be included in supplemental calcium medications.
Iron
Frequently described as the blood mineral, Iron is required during the formation of red blood cells and facilitates oxygen transportation throughout the body. Like many key minerals, it assumes a role in metabolising other nutrients, in particular the B group vitamins. Iron regulates growth, and supports the immune system. It is essential for normal development during pregnancy and early childhood. Iron deficiency affects a significant population of women but is relatively uncommon for males.
The most reliable source of iron is organic certified lean meats such as beef, lamb, venison, and goat. Vegetarian sources of iron include kelp, whole grains, organic apricots, parsley, nuts and seeds, oatmeal, leafy green vegetables, molasses, cherries, and beetroot. Individuals with suspect levels should restrict their intake of stimulant drinks like tea and coffee as these act to inhibit efficient iron absorption.
Zinc
Zinc is an anti-oxidant mineral which supports normal immune function and wound healing. Combined with other minerals, zinc helps to strengthen the bones, skin and hair. It is important for sexual development and also plays a supporting role in the liver. Zinc is required for many of the enzymes which digest food and release the active properties of other nutrients. Zinc deficiency is linked to prostate problems, low immunity, skin conditions, and chronic fatigue symptoms. It is necessary for normal fetal development during pregnancy and for physical and psychological development through childhood and adolescence.
The best sources of zinc are seafood, organic eggs, brightly coloured fruits and vegetables, kelp, sunflower and pumpkin seeds, whole grains, poultry, black eye peas, mushrooms, organic meat, soybeans, and brewers yeast. Unfortunately many soils are deficient in zinc as a consequence of natural scarcity or unsustainable farming practices. Zinc levels can usually be increased by choosing organically certified fruits and vegetables.
Sodium
Sodium is the fluid mineral, responsible for regulating internal hydration of the body. Sodium is required for the regulation of blood pressure, cardiac function, and enables skeletal muscle and nerves to function correctly. It is necessary for digestion, and for balancing the chemical composition of blood. Sodium is naturally present in unrefined organic sea salt, kelp, coconuts, carrots, and dried fruits like apricots, figs, and raisins. Genuine sodium deficiency is rarely diagnosed; however it is extremely common for sodium intake to exceed healthy limits due to the enormous quantities found in pre-packaged and convenience foods.
Potassium
Potassium is another fluid mineral, necessary for regulating blood pressure and enabling the kidneys to dispose of waste. Also described as a nerve tonic, potassium is required for normal sensory function and improves oxygen delivery to the brain. Rich sources of potassium include bananas, green leafy vegetables, citrus fruits, organic whole grains, blackstrap molasses, avocadoes, legumes, and sunflower seeds. Stores of potassium are rapidly depleted by alcohol, caffeine, some prescription medications, and excessive dietary sugar. Potassium intake can also be diminished by overcooking staple grains and vegetables.
Magnesium
Magnesium is essential for broad range of physiological functions, including thermal regulation, digestion, and effective nerve and muscle function. It enables blood sugars to be metabolised and facilitates the absorption of other nutrients including vitamin C, calcium, and phosphorus. Magnesium assists the immune system and is an important mineral for development during pregnancy and early childhood. The best sources of magnesium are organically certified whole grains, nuts, beans, dark green vegetables, seafood, and fruit, particularly apples, lemons, and grapefruit.
Phosphorus
Like potassium, phosphorus is an important mineral for optimising sensory and cognitive processing within the brain. It assists cell metabolism and is required for the regulation of kidney function. In combination with calcium and fluorine, phosphorus is required for maintaining healthy teeth and bones. It can be sourced from organically certified whole grains and dairy produce, blackstrap molasses, kelp, seeds, and lentils.
Selenium
Selenium is an antioxidant mineral which protects cell membranes and supports the immune system. In combination with other antioxidant nutrients, selenium protects against premature ageing and certain types of cancer. This mineral is frequently depleted from intensively farmed soils. The best natural sources of selenium include organically certified whole grains, broccoli, onions and garlic, sesame seeds, brazil nuts, brewers yeast, and tuna.
Iodine
Iodine is necessary for maintenance of thyroid function, which controls energy metabolism and growth. As a trace element, iodine contributes to healthy hair, skin, and nails. It is essential for normal development during pregnancy and childhood. Iodine can be obtained from fresh vegetables grown in healthy soils. Other convenient sources are fresh seafood, kelp, and iodised salt.
Chloride
Chloride is an important contributor to electrolytic function and the control of cellular and extracellular fluids. It assists digestion and is required in trace quantities for maintaining healthy teeth and hair. Chloride is readily obtained from organic yoghurts, salt, kelp, and fresh vegetables.
Manganese
Manganese is an antioxidant mineral which combines with other nutrients to promote optimum immunity. It plays a role in the metabolism of fats and protein and also contributes to healthy skin, hair, and nails. The best sources of manganese include organically certified whole grains, green leafy vegetables, avocadoes, blueberries, kelp, green tea, eggs, and fresh beetroot.

Sweet Potato Casserole (vegan, heart healthy & gluten free)

My contribution to Thanksgiving Dinner!