What’s for lunch? (or a quick snack?) I have no time (to cook or shop)!

One of the biggest problems with eating healthy is lack of planning.  I’m not talking about the kind of planning some people do:  make a list for a week of meals, go to the store and buy the ingredients, cook all afternoon on Sunday to prepare for the week, freeze some . . . .

No, no, no!  That is definitely not what I mean by planning.  Most people will not do that.  They don’t have time, or quite frankly, there are other things they wish to do with their precious spare time.

When I talk about planning, I mean the basics.  Just be prepared for those times when you are starving, creativity is limited, and there are very few options in the refrigerator and/or pantry.  That means you must go to the store sometime!  That also means you must keep a few staples on hand and have a few ideas for quick meals that can be made with these basics.

Some items I keep on hand for times like this, mostly non-perishables or foods that last a while before going bad:

canned salmon (I like the red, not the pink)

plain fat-free or 2% Greek yogurt

onions

celery

canned beans

whole grain tortillas

avocado

hummus

eggs

edamame

cottage cheese

Today was one of those days for me.   I was so glad I had at least attended to this level of planning.  I came home hungry and needed a hearty snack.  It was so nice to be able to open a can of salmon, add a chopped cucumber (from our little garden), a little onion and avocado, some plain Greek yogurt and a dash of seasoning to create this beautiful and satisfying mini-meal.  Now I think I will make it until dinner!

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A Sneak Peek at a New App Addition!

A new version of “In the Moment – Mindful Eating” will be added soon.  Included will be a new “bubble” giving users an opportunity to choose to “just stop” – in the spirit of self-compassion of course!  This video, which is totally adorable, will be included.  Can’t we all laugh at this and see a little of ourselves in it?  Can anyone honestly say they have never been in Frog and Toad’s shoes before?

 

 

Media Coverage for “In the Moment – Mindful Eating” App

The Milwaukee Business Journal published a story about my phone app yesterday in their online edition.

More exciting app news:  the Android version is almost finished and will be available at Google Play soon!

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Help Me Stop!!

Do you find yourself saying – screaming?! – these words (silently, or maybe not so silently) to yourself?  Want to change a habit?  I do.

Most of the habits I hear about people wanting to change are related to eating.  “I need to (want to, have to, DEFINITELY should, etc.) stop . . . . (eating after dinner, eating while watching TV, eating cookies, eating chocolate, . . . . )  Sound familiar?  Although I am not currently having trouble with food cravings, there have definitely been times in my life when I have, and I understand it.

My problem?  I have been having trouble shutting off my brain at night when it’s time to go to sleep.  I know at least part of the problem is the stimulation of tech devices (computer and phone).  I sit down to dinner, hear that little “ping” from my phone and make a note to check e-mail after I eat.  I start reading a book and think, “I should really send just one more e-mail to . . . ”  The list of distractions and “could do” list just gets longer.

So . . . I have decided to shut off my phone and cover my computer after 6pm.  So far it’s working.  I did go to the computer once or twice (“I’ll just check the weather”), forgetting my promise to myself, but the fleece jacket over my computer stopped me in my tracks – an effective reminder!

I recommend similar reminders for eating triggers.  A fleece jacket (or a sticky note) on the TV would remind TV munchers to consider their choices instead of mindlessly grabbing the bag of chips.  Whatever works to get a new habit going!  It does take some time to form new ones.  When starting the process, an obvious reminder of the commitment helps, simply because the brain is not yet considering options to the usual mindless routine.  That’s what makes habits hard to break – they are mindless.

If you have creative reminders of your own, please share them.  I would love to hear what works for you!

How My Computer Looks After 6pm

How My Computer Looks After 6pm

Looking for a tasty, quick breakfast?

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What to eat. . . what to eat . . . hmmm . . . .

Yes, I ask this question too!

This morning I needed to get going quickly but I also needed a decent breakfast that would last me about 4 hours.  I came up with this beautiful and delicious combo full of protein, healthy fat, and vegetables.

I boiled a couple of eggs for 7 minutes (nice and gooey inside!) and settled them on a nest of leftover roasted vegetables – another reason to keep some roasted veggies on hand.  Mine included red peppers, purple onion, carrots, eggplant, mushrooms, and cauliflower.

A little salt and pepper on top, and this really did the trick:  satisfied my hunger and got some vegetables in the tank early in the day.  If I had been heading for a tough workout, I may have added a piece of fruit for extra fuel, but this was fine for today.

If you’ve never roasted vegetables, I assure you that you can do it!  Anyone can do it.

Kim’s Roasted Vegetables

Put roughly chopped vegetables into a roasting pan and drizzle with olive oil. Add salt and pepper to taste. Cook in a 400 degree oven for about ½ hour (time depends on the type of vegetables used). Toss once or twice during the cooking time. Here are some of my favorite combos:

Eggplant chunks, purple onion, carrots, zucchini, and mushrooms – sometimes I drizzle a little aged balsamic vinegar at the end.

Parsnips, carrots, and purple onion – a nice winter medley

Brussels sprouts and . . . more Brussels sprouts – I love them all by themselves; they get a little crispy – mmm!

 

Think you are destined to live out a set genetic destiny? Think again.

I am a big believer in the power of our thoughts – and the actions they create – to either make us healthier or sicker.  The environment is constantly acting on our genes to create our health status, and part of that environment is the quality of your thoughts.  Are your thoughts defeatist or hopeful in nature?  Are they leading you in the direction of a healthier lifestyle, or are they convincing you it’s not possible?

If you would like to be healthier  – who wouldn’t? – I think you will find that Deepak Chopra knows a thing or two about this.  His recent blog post is very encouraging, and much to my liking, also based on solid research about the human body.

Are you missing the YUM?

My brother-in-law told me a story yesterday that I keep coming back to, thinking about, and appreciating the gentle reminder it provided.  Nearly all of us, myself included, can use a gentle nudge back to the YUM we are missing every day.

While preparing to enter the pool for his regular lap workout, my brother-in-law noticed a young child beginning her private swim lesson nearby.  She winced and wiggled, not at all comfortable with this new, wet, anti-gravity environment.  The instructor calmed the child with a soft voice and a gentle hand, encouraging her to lean back and relax.

At first, she resisted, not trusting this unfamiliar position in the water, but slowly she relaxed and settled into the instructors supportive hands.  Then the smile appeared, broad and bright, silently screaming, “I did it!”

My brother-in-law soaked it in, enjoying the landmark moment, probably also remembering similar times with his own children.  He turned around to see the child’s mother, anticipating the joy she must have felt.  Unfortunately, she missed it completely, her hands moving rapidly over the keys of her mobile phone, eyes turned down to look at the screen.

I taught a class about tasting and savoring food just a few days ago.  The challenge to stay mindful is no different – or any easier – than remembering to enjoy the many simple pleasures of everyday life when constant distractions get in the way.   We miss a large amount of eating enjoyment by neglecting to be present as we eat!

The taste of food can be such a pleasure, yet how often do any of us fully appreciate each bite?  Just as it is an impossible goal to be totally present in our lives at all moments, we will never taste every bite, yet it certainly helps to remember to try once in a while.  This alone can make less feel like enough.

Pleasure Seeking