Food Archives - Mindfully Written

How To Overcome Routine & Change Your Life

At some point in life, we all find ourselves just chugging along. Following the routine and just going with it. We like this routine because it’s predictable, it’s safe and it’s comfortable. Routine gives the illusion of being in control.

Routine is helpful in this crazy world and does help keep some of us sane, but what if there is a downside to this safe, comfortable pattern of events? What if we are sacrificing our own potential by taking the safe path? What if this routine is keeping you from truly being happy?

Whoa.

Let that sink in for a minute, then think about the last time you did something scary or uncomfortable. It doesn’t have to be a big, life-changing thing, but when was the last time you stepped outside your comfort zone, did something out of character or took a risk?

Do Something Uncomfortable to Change Your Life

There is a book or process or whatever that challenges people to do something everyday that scares them. While this seems generic and maybe even a little strange, it has some serious merit. Doing something scary can change your life.

Routine leads to autopilot and monotony. Doing something scary creates excitement, laughter and a new perspective.

Changing your behavior and actions can change the way you feel or perceive something. Trying something new and scary has the potential to open up a whole new world of possibilities.

Overcome fear
Boost confidence
Produce feel-good hormones
Create excitement and heightened energy
Promote connection if doing it with someone else
Challenge your preconceived ideas of what you’re capable of
Become more comfortable feeling uncomfortable

Creating any change in life can be slightly uncomfortable. It’s learning to become ok with this discomfort and work through it that real insight, growth and change can happen. What is the saying: Insanity is doing the same thing over and over expecting a different result. The way to bust through this is to shake things up, bust through those patterns and see what’s possible. Learning to find comfort in discomfort can change the way you perceive life, the way you approach challenge, stress or change and the quality of your relationships.

Here’s the caveat – this doesn’t have to be revolutionary. You don’t have to jump off a cliff (unless you want to), but really, truly think about where your life is a bit stagnant and see how you could step outside your comfort zone and change your life. Here are a couple ideas:

overcome your fear of asking your boss for a raise
conquer your fear of spiders (or snakes)
if someone asks you to do something and it scares you, say yes and actually do it (nothing illegal or super dangerous please)
take a class, try to learn a new instrument or start a new project that intimidates you
try a new recipe or buy an ingredient that you have no idea how to use
let someone else order for you at a restaurant
play in the mud, go sledding or catch frogs like you were a kid again
tell a friend or loved one what’s really on your mind (honesty can be really challenging)
tell your spouse what you need from them (physically, emotionally, spiritually, etc.)
think about what your oldest friends would say when asked the one thing you’d never do – then do it
if you work out, use heavier weights, or more incline or longer time – see what you’re really capable of
develop a bucket list of sorts of things that scare you but you’d like to try and consult that list every once and a while and do them (think skydiving, taking a solo international trip, getting a promotion, quitting your job, moving to a new area, etc)

I am not afraid of discomfort (generally) and have made many big changes in my life, so I can speak to this topic on a personal level. The times I am most happy and spirited and enthusiastic is when I’m doing new, challenging things. It’s exhilarating and frankly, kind of addicting. Not that you need a huge rush every time, but the feeling you get from being in that slightly uncomfortable zone is special. It’s easy to get into a rut in life, just working away, doing the things you should be doing and letting each day pass by uneventfully. Those days are so forgettable and aren’t really contributing to your growth and transformation.

Some of the things that have made the biggest impact on my happiness and general feeling toward life were moving to Colorado, learning to mountain bike, teaching yoga, quitting my old job, starting freelance writing, participating in new activities around town and trying new things. These are the times when I laugh, I smile and not a worried thought or preoccupation exists – it’s like the time of true contentment, happiness and presence.

One good example is mountain biking – it’s so hard. Physically it’s working through a lack of oxygen, fatigued muscles, and then climbing another hill and then having the technical skill to navigate rocks or roots. Most of the time on the bike is uncomfortable in one way or another. I always push through (often with lots of verbal support) and after the ride, I’m on top of the world. I exceeded my past abilities, maybe didn’t fall for once or made it up a big hill – these things push the bounds of what I think are possible and open up new possibilities. If I can do that hill, why can’t I do this bigger, scarier one? And if I can climb hills, maybe I can do this or that or another thing I’m afraid of. We never know just how strong, smart, confident, or whatever we are until we’ve been challenged.

Routine leads us to not be present. Getting outside your comfort zone and doing scary things promote being present, being alert and feeling alive. When it’s put that way, what’s stopping you?

{Note: The photo is my sister sitting in her kart before a karting race. It was terrifying – these things go crazy fast – but so much fun}

3 Ways to Hydrate Without Drinking Plain Water

by Amber Erickson

Do you drink enough water throughout the day? I don’t. As much as I try, I just don’t really like water that much. And although water is so important for health, vitality and beauty, it can be really hard to drink enough.

What’s the Deal With Water Anyway?

The human body is made up of more than half water and we can’t go more than a few days without it. We will simply die without water. Cells need fluid to help move food and wastes around. The blood is made up of a lot of water and uses its fluidity to move oxygen around. The body needs oxygen, blood carries oxygen, blood is mostly water. Make sense? Physiologically, we rely on having enough liquid in the body in order to function properly and live.

Water also helps digest food, keep the digestive system working and creating waste. It also allows us to sweat and naturally cool ourselves during hot days or physical exercise. Water is also part of lymph, which is part of the immune system. So not having enough fluid in the body to keep the lymph flowing freely can lead to illness or trouble getting over illnesses. Clearly, hydrating is important.

Beyond basic survival and optimally functioning, water has long been touted as a beauty secret. Celebrities are always talking about hydrating as being their secret beauty weapon and it makes sense. Enough fluids in your body keep the skin moist, glowing and youthful-looking. Dry, brittle or cracked skin does not give the appearance of beauty or healthiness.

How Much Water Do You Need:

Beyond just drinking water, we get fluid or water intake from other beverages, fruits and vegetables. Some fruits and veggies have a lot of water, as is seen by biting into them (like peaches or watermelon). Others have very little water content, like broccoli and bananas, so the amount of water you take in by eating is highly dependent on what you eat.

The actual answer of how much water you need is complex. I’ve heard 8 glasses a day. I’ve heard half your body weight in ounces (so a 130-pound person would need 65 ounces per day or 5 12-ounce glasses full). Other factor to consider are activity level and where you live. I live at 8,500 feet above sea level. The air is thin, the sun is bright and water evaporates very quickly – all this leads to drinking way more water than at sea level, especially in summer or when out biking. I know I’m chronicle dehydrated so it’s something I always think about.

The best thing I’ve come up with is gauging how you feel and monitoring your wastes. The old adage is the more clear your pee, the more hydrated you are. I’ve seen this to be true. When I’m not drinking enough water, I’ll go all day without peeing and when I do, it’s almost thick and dark looking. That doesn’t look like I’m hydrated. When I drink a lot, I go a lot and it’s much more clear and thin. Also pay attention to the moisture in your nose or eyes, the dryness of your lips or mouth and how your skin feels. It’s not about a number or striving to take in X amount of ounces per day because someone told you to, it’s more about paying attention to your body and figuring out what hydrating looks and feels like for you. Of course, when you’re sweating (either during a hot day or while exercising), drink more. If you’re enjoying dehydrating things, like coffee or alcohol, think about drinking a little more water to compensate.

Ok, so you know why water matters and how much you should drink. So for those who struggle with hydration, here are 3 ways to hydrate without drinking plain water.

3 Ways to Hydrate Without Drinking Plain Water

1. Eat more fruits and veggies with high water content.

Rather than snacking on broccoli, maybe have some green pepper. Or lettuce versus collard greens. While these might seem like less nutritious choices, if you’re after hydrating, it matters. The same goes with fruits. Melons, berries, oranges and peaches are very wet compared to bananas. Actually, come to think of it, most fruits have pretty high moisture content.

2. Drink tea.

Be careful with this one to avoid other fix ins – mainly sugar. Simple brewed teas are a great way to drink water with some pizzazz. I like a cup of peppermint at night or sometimes a fruit herbal tea with a couple drops of pure stevia as an afternoon treat. Note that sodas and other store-bought drinks often are more other stuff, like sugar and preservatives, than water and don’t count.

3. Reinvent your water.

You can get as fancy or simple as you’d like, but experiment with mint, lemon, lime, berries, cucumbers or basil. I like a simple squeeze of lemon in my glass to make my water more drinkable. This is especially useful when the water tastes weird. If you’re sensitive to gross water, you know that this can totally hamper hydration efforts. A little lemon can go a long way.

For more ongoing efforts, keep a pitcher in the fridge with your favorite add-ins. The longer the water sits, the more the flavor will develop. Experiment with different combinations to keep things fresh.

Another fun alternative is a pseudo-lemonade. Use the juice of one lemon per pint glass of water and add 2-3 drops of pure liquid stevia. It’s really like a simple, refreshing lemonade without the blood sugar spike. Be careful since this is a lot of citrus and can be hard on the teeth and stomach.

There are probably plenty more ideas of how to get hydrated without drinking plain water. Share your ideas and successes in the comments.

No Time for a Healthy Breakfast?: These 6 Options Will Make You Rethink

by Amber Erickson

Breakfast is the most important meal of the day. Breakfast like a king, lunch like a prince, dinner like a pauper, so they say. We all know that we need to eat breakfast, but it isn’t always that easy. It’s a common routine: hit snooze, jump out of bed, rush to get ready, get the kids on the bus, remember to feed Fido and if you’re lucky, you’ll make it to work on time. No time for a healthy breakfast? You’re not alone.

But before you dash through the nearest fast-food drive-through or grab a pastry at the gas station, think again. You can have a healthy breakfast with your busy lifestyle. It just takes a tiny bit of preparation.

I, like you, struggle with breakfast, even though I’m a writer who works at home. I like to sleep in, get dressed, grab a quick breakfast and bring it to my desk to eat while I delete junk emails, browse Facebook and otherwise start the day by getting up-to-date and organized. I just don’t want to cook or even take the time to make oatmeal. Being gluten-free, the quick options are limited (no toast or bagels or cereal here). Plus, the quick options generally are loaded in refined carbs, sugars and other weird stuff.

If you think you have no time for breakfast, especially a healthy one, it’s time to think again and plan some prep into your routine. Take ten minutes at night to prepare your breakfast for the next morning or set aside weekend time to spend an hour in the kitchen.

Here are six great options from some amazing sources.

Overnight Oats –

This one truly is grab and go. All you have to do is grab your container (mason jars are great) and a spoon and head out the door. This post from Prescribe Nutrition gives a personal touch to this simple recipe.

Pre-Made Smoothie –

I talked recently about making awesome green smoothies, but for a quick grab-and-go breakfast, make your smoothie the previous night. Put it in a mason jar with a tight lid and stick it in the fridge. Come morning, you’re ready to go.

Baked Oatmeal –

I love this recipe from Oh She Glows. Side note: I skip the dry sugar in the crunchy topping and don’t feel like I’m missing anything. This oatmeal reheats really nicely and lends itself to creativity once you have the basics down.

Hard-boiled eggs –

Boiling eggs has to be one of the easiest breakfast ideas. Simply bring some water, your eggs, salt and a dash of vinegar to a boil. Once rapidly boiling, let it boil for a minute or so and then turn off the burner and cover. Let sit for at least ten minutes, but it’s ok to forget about them (I always do). Older eggs peel better. Up the nutrition here by also having some fruit and/or nuts.

Homemade Granola –

The options are really endless here. Make chunkier stuff to snack on from an environmentally-friendly container or throw some in yogurt (if you can handle dairy) or kefir (which is dairy but easier to digest), but watch for added sugar. Plain is best. Throw homemade granola in a green smoothie for an extra nutrition punch. This recipe from Elana’s Pantry is sans oats. This one from Oh She Glows is made from buckwheat. And this one from PaleOMG includes pumpkin and looks to satisfy the sweet tooth.

Healthy Muffins –

Be careful about adding too much sweetness (ahem, chocolate chips) but have fun with some of these muffin recipes. While being the perfect grab-and-go, eat-in-the-car breakfast, they have the potential to become unhealthy if you don’t watch the ingredients. Look for ways to get veggies in the mix (like carrot muffins) or use fruit for sweetness. Think of muffins as a quick breakfast idea that probably isn’t healthy enough for every day but could come in real handy for some days. Here are 41 recipes from Paleo Grubs.

With all breakfast ideas, quick or not, the key is to watch sugar, especially adding refined sugars, and try to find ways to incorporate protein and vegetables. Other than that, play around with recipes, see what your family likes and have fun with it. For an added boost, grab an apple or banana as you walk out the door or toss some blueberries into your granola.

Breakfast doesn’t have to be a drag, nor does it have to be stressful. Find what works for you, but remember, you do have time for a healthy breakfast.

What is your go-to quick breakfast food? Share your favorite ideas and recipes in the comments. I’m really hoping to hear from some of you on this one!

{Photo Credit: jules}

This One Thing Can Help You Increase Vegetable Consumption

by Amber Erickson

We all could eat more vegetables. It’s hard – I get it. If you’re wanting to increase vegetable consumption in your household, there are a couple tricks to try. The first is to plan your meals ahead of time and plan what vegetable you are having with your meal or how to sneak more veggies in. Making tacos? Plan for tomato, avocado, spinach, onion and peppers. Load up where you can.

Another trick is to buy veggies when you shop. Sometimes seeing that pepper in the fridge or bag of greens makes me think about incorporating them into snacks (like green smoothies) or meals.

Perhaps the easiest way to increase vegetable consumption is to keep it fresh.

Try a CSA!

A CSA – meaning community supported agriculture – includes a box of fresh fruits, veggies and/or herbs each week. Getting a box of fresh produce, including interesting varieties you’ve never seen before, can propel you to find new recipes, learn to cook new vegetables and inevitably will increase vegetable consumption. Most people will find ways to use their produce because they’ve paid for it and don’t want it to go to waste. Buying from a local CSA also means you are getting local produce.

What’s the Deal with CSA’s?

CSA boxes have grown in popularity in recent years and what makes them great is that they often come from organic (or mostly organic) farms. You’re getting great, fresh produce from sustainable practices. The idea of a CSA is that you pay in the winter or springtime, like buying shares in the company. Then, as produce starts maturing, the yield is split between shareholders.

This means you carry much of the risk of the farm. If the season is wet or if there’s a disaster that affects the crops, you might not get much. Sometimes your investment brings you a yield well worth the cost. Other times you don’t get as much as you’d expect for the money.

The benefit of a CSA is multi-faceted.

1) You know where you’re food is coming from.

2) You have an opportunity to work at the farm and further invest yourself in that farm and their work.

3) You get freshly picked vegetables (and sometimes fruits and herbs too) from local sources.

4) You vote for quality in the food system with your dollars. Local, organic veggies are thought to be more nutritious than conventional.

5) You get chemical-free food for your family.

6) You get exposed to new varieties, recipes and may develop new healthy preferences.

Want to Join a CSA?

If you’re liking the sounds of joining a CSA, you may find comfort that different farms offer different options, like small boxes or every other week pickups. Most of us should be able to find an affordable option and remember that although you’re paying it all up front, your box will save you money every week on groceries.

To find CSA’s in your area, use the web. Here is one resource that talks about CSA’s and has a search function for farms in your state or specific area. Take note that the idea of a CSA has expanded to include other things, like meat, medicinal herbs and fruit. Some farms have add-on’s like eggs to purchase.

Have you ever purchased (or thought of purchasing) a CSA share? What was your experience?

{Photo Credit: casebeer}

The Key to Making Awesome, Delicious Green Smoothies

by Amber Erickson

Green smoothies are all the rage these days in health-conscious circles, but for some of us, they just seem nasty. Don’t fret, this nutritious snack can be accessible for anyone. Making a green smoothie with awesome taste and texture takes a little experimentation, but I’ve got you covered.

What’s So Great About Green Smoothies?

Smoothies are popular for several reasons: they are quick, they are yummy and they pack some major nutrients if made correctly. Make them at night as a grab-and-go breakfast, share them with your kids as an afternoon snack or add some protein for great post-workout nutrition.

They key is making sure your green smoothie is as nutritious as it can be. It’s tempting to make it sweet and dessert-like for some of us (guilty!), but you can succeed at making it delicious and nutrient-heavy. Green smoothies by default are green (hence the name) because they include leafy green vegetables, like kale, collards, swiss chard or spinach. The greens take center stage, along with the liquid, but then the other additions are up to you. The idea is that a green smoothie is a simple way to get more leafy greens, veggies, fruits and healthy fats in your diet in a simple, yet tasty way.

Green Smoothie Basics

Most green smoothies include the following basic ingredients:

Liquid: The liquid is important and necessary. Some health club cafes will use sugary yogurt as their liquid base and while this makes a super yummy smoothie, it’s not really what we’re going for with a green smoothie. I usually use unsweetened almond milk, regular organic whole milk or unsweetened kefir. You could also use water or really any liquid. Different liquids will give a different taste and texture, so don’t be afraid to experiment with one or more liquids. If you use kefir or yogurt, make sure it’s plain unsweetened.

Greens: Depending on your preference and blender capabilities, you might have a preference of greens. I like spinach because I always have it on hand, it blends easily and my blender just kind of sucks and can’t handle the dry, thicker texture of kale and collards. These leafy greens are super nutritious, so if you have an awesome blender, give them a shot. You really can’t taste the greens anyway, so don’t be afraid.

Fruit: Fruit is a great way to add some sweetness to your smoothie, but be careful not to overdo it. I like to keep frozen (unpeeled) bananas in the freezer for smoothies. Being frozen, they make the texture and temperature fit what I’m looking for and I think bananas are necessary to give a nice creamy texture. I also often add 1/2 c. or so of frozen raspberries or blueberries as well for some sweetness. I will warn you, the red from the raspberries plus the green makes for a brownish smoothie so don’t let the color sway your opinion.

Other Add-Ins: Once you have the basics – liquid, greens and fruit – add in some other healthy stuff. I always do some peanut or almond butter (raw, unsweetened) and chia seeds. You could also do protein powder, a little unsweetened cacao, ground flaxseeds, avocado or honey. Again be careful not to add things with added sugar.

The Trick to Awesome Green Smoothies

Making green smoothies takes a little practice. Unless you’re following a recipe, it can be tricky to get the right amount of liquid, the right texture and a good flavor. I’ve made disgusting green smoothies and I’ve made awesome ones. It might take a bit of practice, but stick with it and make note of what you like. In my experience, simple is better than complex. The more flavored stuff you try to add, the harder it is to get a great flavor. Some basics are below, but if you’re more of a recipe kind of person, look online and there are a million to choose from.

The Trick: Blend the liquid and greens first

Once you see how this works, it makes perfect sense. Add your greens (1 cup or so) and your liquid (1 cup or so) to the blender and let it rock. Getting the greens as blended as possible before adding the other ingredients helps get a nice texture. If you try to blend it all together, sometimes the greens don’t blend properly, leaving chunks. I don’t know about you, but I do not want chunks (especially chunks of greens) in my smoothies.

There you have it. Green smoothies sound all crazy and new-agey healthy, but they really are simple. Take a little time and experiment with what you like. Once you find something that works, keep refining and adding more healthy ingredients (like unsweetened shaved coconut, nuts and other healthy fats). While I don’t like the idea of supplementing meals for smoothies, I do love a smoothie as an afternoon snack or grab-and-go breakfast. Play with it and see what works for your lifestyle.

Do you love green smoothies? Share your favorite combinations or ingredients in the comments! Or just trying them out for the first time? I’d love to hear what you think or how it went!

{Photo Credit: joyosity}