6 Steps to Sustainable Eating
By Laura Pensiero
We've all tried—and failed at—our share of diets. To really shake up your eating habits once and for all, you need a plan that's easy to follow and enjoyable, so you're genuinely motivated to keep at it. You also need a diet you can't "break"—one that's flexible enough to adapt to any changes, from your activity level to the company at your table. Here are six steps to get you on your way:
1. Start small. Changing everything all at once never works. Instead, go through your refrigerator and pantry and weed out a few empty-calorie traps: foods you reach for when you're rushed or bored, that don't nourish your body. Then substitute fresh, seasonal foods. Keep whole grain bread and cheese handy to grab instead of chips. Add a salad every day, at lunch or dinner. Try fruit at snack time.
2. Go local. Visit LocalHarvest.org or EatWellGuide.org. Type in your zip code for a list of products grown and made in your community, from honey, cheese, grass-fed meat, and pasture-raised eggs to lettuces and herbs.
3. Play the (green) market. Visit your local farmers' market. While there, talk to farmers and sample food that's likely within 48 hours of picking. Most farmers eat what they grow, so they're a great source of tips for preparing, serving, and storing the foods they sell.
4. Branch out. Try a fruit or vegetable that you didn't think you liked when it's at its peak. I've seen people converted to foods from asparagus to zucchini just by tasting them freshly picked and simply prepared.
5. Learn the story behind your food. When you connect with the men and women who grow what you eat, it tastes all the better. Kids especially become more courageous when they know what went into the food they have for dinner.
6. Plant a garden—however small. Seeing the miracle of a seed turn into a delectable ingredient instills an appreciation for all it takes to grow great-quality food. If you don't have a green thumb, try a simple container garden: Cultivate a few herbs or cherry tomatoes in pots on your windowsill or patio.
Coach Sherrie says: Yeah! I started my garden today. I'm starting small, but I expect to be growing most of my vegies by this time next year.
Friday, July 17, 2009
Oprah On The Real Food Diet
The Real-Food Diet Mix-and-Match Meal Plan
Menu created by Laura Pensiero
Photo: Con PoulosThe versatile templates below can be adapted to whatever seasonal ingredients you have on hand. The risotto, for example, can be made with zucchini and tomatoes in summer, or with radicchio and butternut squash come fall. And next week, substitute whole wheat pasta or polenta for the grains. The idea is that these three days of menus can be expanded into a blueprint for a lifetime of healthy eating.
Note that this plan is not meant to be a comprehensive guide to everything you should consume in a day (beverages, side dishes, and snacks are absent). Talk to your doctor about your particular nutritional requirements and fill in the blanks with the foods he suggests—a snack of yogurt to increase calcium, perhaps, or nuts for protein. And when your sweet tooth acts up, grab the juiciest, ripest fruit you can find. You'll barely miss the cookies, we promise.
Consult each recipe's notes for ideas on seasonal variations.
Breakfast
Day A: Yogurt topped with whole grain granola and seasonal fruit
Day B: Hard-boiled eggs with whole wheat toast
Day C: Toasted whole grain bread with almond or peanut butter and preserves
Lunch
Day A: Hudson Valley Club Sandwich
Day B: Gigi "Skizza" with Arugula Pesto, Ricotta, and Chicken
+
Green Salad
Day C: Gigi Barbina Salad
Dinner
Day A: Mixed Grain Risotto with Squash, Tomatoes, and Basil
+
Fresh or frozen berries sprinkled with 1 teaspoon sugar
Day B: Portobello Mushroom and Bell Pepper Sloppy Joes
Day C: Biscuit-Topped Chicken and Root Vegetable Stew
+
Rustic Fruit Tart
Menu created by Laura Pensiero
Photo: Con PoulosThe versatile templates below can be adapted to whatever seasonal ingredients you have on hand. The risotto, for example, can be made with zucchini and tomatoes in summer, or with radicchio and butternut squash come fall. And next week, substitute whole wheat pasta or polenta for the grains. The idea is that these three days of menus can be expanded into a blueprint for a lifetime of healthy eating.
Note that this plan is not meant to be a comprehensive guide to everything you should consume in a day (beverages, side dishes, and snacks are absent). Talk to your doctor about your particular nutritional requirements and fill in the blanks with the foods he suggests—a snack of yogurt to increase calcium, perhaps, or nuts for protein. And when your sweet tooth acts up, grab the juiciest, ripest fruit you can find. You'll barely miss the cookies, we promise.
Consult each recipe's notes for ideas on seasonal variations.
Breakfast
Day A: Yogurt topped with whole grain granola and seasonal fruit
Day B: Hard-boiled eggs with whole wheat toast
Day C: Toasted whole grain bread with almond or peanut butter and preserves
Lunch
Day A: Hudson Valley Club Sandwich
Day B: Gigi "Skizza" with Arugula Pesto, Ricotta, and Chicken
+
Green Salad
Day C: Gigi Barbina Salad
Dinner
Day A: Mixed Grain Risotto with Squash, Tomatoes, and Basil
+
Fresh or frozen berries sprinkled with 1 teaspoon sugar
Day B: Portobello Mushroom and Bell Pepper Sloppy Joes
Day C: Biscuit-Topped Chicken and Root Vegetable Stew
+
Rustic Fruit Tart
Celebrate Your Beauty
Celebrate Your Beauty
Women are surrounded by images of perfection—from skinny celebrity images on Web sites and magazine covers to catalogues filled with gorgeous models. No wonder we have unrealistic expectations of our bodies, and zero in on the flaws in our appearance! To get healthier without losing your mind, take baby steps and make one change at a time. Dr. Domar’s tips:
Set realistic goals that can be achieved in small increments, like losing a pound a week or three pounds a month.
Get moving. Forget the scale and focus on moving more.
Practice self-forgiveness. When you slip up, don’t be so hard on yourself! Treat yourself the way you would a friend who tells you about making the same mistake.
Women are surrounded by images of perfection—from skinny celebrity images on Web sites and magazine covers to catalogues filled with gorgeous models. No wonder we have unrealistic expectations of our bodies, and zero in on the flaws in our appearance! To get healthier without losing your mind, take baby steps and make one change at a time. Dr. Domar’s tips:
Set realistic goals that can be achieved in small increments, like losing a pound a week or three pounds a month.
Get moving. Forget the scale and focus on moving more.
Practice self-forgiveness. When you slip up, don’t be so hard on yourself! Treat yourself the way you would a friend who tells you about making the same mistake.
Be Courageous - Take One Little Step!
"To be courageous means to be afraid but to go a little step forward anyway." ~Beverly Smith
Thursday, July 16, 2009
Demetriou on "Your Shadow Self"
Helen Demetriou sent a message to the members of AngelCraft Healing Therapy.
--------------------
Subject: The Shadow Self
Celestial Blessings
The Angels asked me to talk about the shadow self in my message today, and it’s
uncanny as I have noticed lately quite a few people who refuse to accept their
shadow selves.
So what is the shadow self? The shadow self is the darker side of our
personality which has been repressed, hidden and denied. It could have been
shaped by our parents, siblings, friends and teachers and it is a part of
ourselves that we do not want others to know about us as it does not match that
which we wish to portray ourselves to be to the world. We each wear a mask that
hides what we believe others would think of as ugly, yet they too are thinking
the same thing as you and wearing their own self made mask. It is the part of
us which we despise and refuse to accept as being part of us so we try to
discard it. There are many ways we try to do this but the number one preferred
way is by projecting our own fears onto others.
Looking within at the shadow self is our number one tool for enlightenment and
ascension, so you can understand how important it is for us to uncover the truth
about ourselves TO ourselves and accept them and claim them. You may find
people claim you to be a certain way and you find yourself saying “but I am not
like this” and this is because we each have blind spots that where we cannot see
the truth about ourselves. Of course the person making the statement about you
is also projecting their shadow self onto you, but this is a pattern of our
race; a constant chain reaction of realization and synchronized events which we
need in order to heal. I admit it isn’t easy to confront our shadow self and
needs a lot of courage and time and hard work but how much you want to a
peaceful life depends on you. When you are able to face yourself one to one
then your life will be far more enjoyable and happy.
I receive so many email and have read on so many forums the phrase “I’m no good
at manifesting” and also “nothing ever goes right in my life; there is just one
problem after another” and “Nothing good ever happens to me” or “am I cursed?
Why do I have such bad luck?” Understand that these people are MASTERS in the
art of manifestation as their doom and gloom thought forms are manifesting
negative events into their lives thick and fast. It is impossible that they are
not creating their reality by cause and effect as everything we think, feel or
do has an effect.
Then there are those that blame all of their short comings on everyone else.
“It is HER fault why this happened to me.” Or “someone has cursed me I know it!”
and “You are the reason why I am so unhappy!”. It isn’t easy to accept that
whatever happens to us is our own responsibility. It isn’t easy to accept that
whatever negative happens to us is because we accept it. So why do we accept
it? It is because the shadow part of ourselves is repressed and hidden by us
and we do not face that this part of us contains the “I’m not worthy” phrase a
lot of us own. So you see, facing our demons can prevent allowing others to
hurt us in the numerous ways that others can…and all because we LET them. Under
the mask that we wear the shadow self seethes and infests as the more darkness
it knows the more like a bacteria it becomes which results in self abuse,
addictions, subconsciously entering into an abusive relationship, lying,
betrayal, pain and so forth.
Ultimately from time to time the shadow finds an escape and surfaces, rips off
the mask we wear and takes center stage for all to see. This can be in the form
of anger tantrums, being argumentative, jealousy and generally being hurtful to
others. When it finally runs out of steam and has been spent, we are left
feeling ashamed and embarrassed and may wonder where it came from, that it is
not like us to be like this.
The shadow self can also manifest itself in dreams; you may have recurrent
dreams about a man or a woman who is ugly or scares you and you are being chased
or trying to escape them. You may close your eyes and see a fiendish face
looking back at you. You may look into a mirror and see a face you have never
seen before. All these can be your shadow selves trying to emerge, trying to be
healed because the shadow self is what we are healing when we work on the self.
But how can this be done when we hide them away like dirty laundry? This is
part of you! Face yourself, get to know this shadow for when you face this
shadow you stop BEING the shadow in your life.
When we believe we do not feel anger anymore or impatience etc we have to ask
ourselves have we REALLY healed? Or have we just buried it so far down that we
believe it doesn’t exist anymore? Sadly, unless you have faced yourself and
your shadow, it is still there, waiting to erupt and surface again.
All the shadow self wants is light, love and acceptance. All the shadow self
wants isrecognition and a chance to be noticed by you. Once you begin to shine
a glow on the shadow self it is easier and less scary to look at. After all,
this IS you, it is a part of you, so to be wholly healed you must heal ALL of
you, not just the parts that you deem as acceptable.
Love and Light,
Helen <3
--------------------
To reply to this message, follow the link below:
http://www.facebook.com/n/?inbox/readmessage.php&t=135343630568&mid=c8eee3G4c1926f5Ga9116eG0
Coach Sherrie says: You can use the shadow side to make your art better. Let it come out in your creative work and it won't come popping out when you least expect it.
--------------------
Subject: The Shadow Self
Celestial Blessings
The Angels asked me to talk about the shadow self in my message today, and it’s
uncanny as I have noticed lately quite a few people who refuse to accept their
shadow selves.
So what is the shadow self? The shadow self is the darker side of our
personality which has been repressed, hidden and denied. It could have been
shaped by our parents, siblings, friends and teachers and it is a part of
ourselves that we do not want others to know about us as it does not match that
which we wish to portray ourselves to be to the world. We each wear a mask that
hides what we believe others would think of as ugly, yet they too are thinking
the same thing as you and wearing their own self made mask. It is the part of
us which we despise and refuse to accept as being part of us so we try to
discard it. There are many ways we try to do this but the number one preferred
way is by projecting our own fears onto others.
Looking within at the shadow self is our number one tool for enlightenment and
ascension, so you can understand how important it is for us to uncover the truth
about ourselves TO ourselves and accept them and claim them. You may find
people claim you to be a certain way and you find yourself saying “but I am not
like this” and this is because we each have blind spots that where we cannot see
the truth about ourselves. Of course the person making the statement about you
is also projecting their shadow self onto you, but this is a pattern of our
race; a constant chain reaction of realization and synchronized events which we
need in order to heal. I admit it isn’t easy to confront our shadow self and
needs a lot of courage and time and hard work but how much you want to a
peaceful life depends on you. When you are able to face yourself one to one
then your life will be far more enjoyable and happy.
I receive so many email and have read on so many forums the phrase “I’m no good
at manifesting” and also “nothing ever goes right in my life; there is just one
problem after another” and “Nothing good ever happens to me” or “am I cursed?
Why do I have such bad luck?” Understand that these people are MASTERS in the
art of manifestation as their doom and gloom thought forms are manifesting
negative events into their lives thick and fast. It is impossible that they are
not creating their reality by cause and effect as everything we think, feel or
do has an effect.
Then there are those that blame all of their short comings on everyone else.
“It is HER fault why this happened to me.” Or “someone has cursed me I know it!”
and “You are the reason why I am so unhappy!”. It isn’t easy to accept that
whatever happens to us is our own responsibility. It isn’t easy to accept that
whatever negative happens to us is because we accept it. So why do we accept
it? It is because the shadow part of ourselves is repressed and hidden by us
and we do not face that this part of us contains the “I’m not worthy” phrase a
lot of us own. So you see, facing our demons can prevent allowing others to
hurt us in the numerous ways that others can…and all because we LET them. Under
the mask that we wear the shadow self seethes and infests as the more darkness
it knows the more like a bacteria it becomes which results in self abuse,
addictions, subconsciously entering into an abusive relationship, lying,
betrayal, pain and so forth.
Ultimately from time to time the shadow finds an escape and surfaces, rips off
the mask we wear and takes center stage for all to see. This can be in the form
of anger tantrums, being argumentative, jealousy and generally being hurtful to
others. When it finally runs out of steam and has been spent, we are left
feeling ashamed and embarrassed and may wonder where it came from, that it is
not like us to be like this.
The shadow self can also manifest itself in dreams; you may have recurrent
dreams about a man or a woman who is ugly or scares you and you are being chased
or trying to escape them. You may close your eyes and see a fiendish face
looking back at you. You may look into a mirror and see a face you have never
seen before. All these can be your shadow selves trying to emerge, trying to be
healed because the shadow self is what we are healing when we work on the self.
But how can this be done when we hide them away like dirty laundry? This is
part of you! Face yourself, get to know this shadow for when you face this
shadow you stop BEING the shadow in your life.
When we believe we do not feel anger anymore or impatience etc we have to ask
ourselves have we REALLY healed? Or have we just buried it so far down that we
believe it doesn’t exist anymore? Sadly, unless you have faced yourself and
your shadow, it is still there, waiting to erupt and surface again.
All the shadow self wants is light, love and acceptance. All the shadow self
wants isrecognition and a chance to be noticed by you. Once you begin to shine
a glow on the shadow self it is easier and less scary to look at. After all,
this IS you, it is a part of you, so to be wholly healed you must heal ALL of
you, not just the parts that you deem as acceptable.
Love and Light,
Helen <3
--------------------
To reply to this message, follow the link below:
http://www.facebook.com/n/?inbox/readmessage.php&t=135343630568&mid=c8eee3G4c1926f5Ga9116eG0
Coach Sherrie says: You can use the shadow side to make your art better. Let it come out in your creative work and it won't come popping out when you least expect it.
Life Is A Paradise
"Life is a paradise for those who love many things with a passion." - Leo Buscaglia
Coach Sherrie says: Sorry you have not heard from me in quite some time. After a long, drawn-out school ending (several friends retired) we took an extended vacation in New York. I hope to be doing a lot of posting in the next week or so. Please send me any comments. I'd love to hear from you!
Coach Sherrie says: Sorry you have not heard from me in quite some time. After a long, drawn-out school ending (several friends retired) we took an extended vacation in New York. I hope to be doing a lot of posting in the next week or so. Please send me any comments. I'd love to hear from you!
Sunday, June 21, 2009
Worrying Is A Waste
"Happiness is that state of consciousness which proceeds from the achievement of one's values." ~ Ayn Rand
Your TQ Training Challenge for Monday, June 1, 2009:
Immediately Stop Worry from
Dragging Your Performance Down...
--
Where Did Worry Ever Get You?
Worry is a huge energy waster. Identify exactly what you're worried about and then gather as much specific information as you can about it.
Worry comes from not knowing. Go do your homework!
"How hard it is, sometimes, to trust the evidence of one's senses! How reluctantly the mind consents to reality."~ Norman Douglas
Your TQ Training Challenge for Monday, June 1, 2009:
Immediately Stop Worry from
Dragging Your Performance Down...
--
Where Did Worry Ever Get You?
Worry is a huge energy waster. Identify exactly what you're worried about and then gather as much specific information as you can about it.
Worry comes from not knowing. Go do your homework!
"How hard it is, sometimes, to trust the evidence of one's senses! How reluctantly the mind consents to reality."~ Norman Douglas
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