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Archive for the ‘Fitness’ Category

Free Coldplay Exercise Soundtrack You Can Download

Posted by denisefisher on May 20, 2009

image Ok, it’s not really intended to be an exercise soundtrack, but Coldplay is offering a free album of their music, and I defy you to crank it up and not want to dance or exercise. The title of the album even gives you instructions for beginning dance or exercise steps – it’s called Left Right Left Right Left. It includes these songs:

Glass of Water
42
Clocks
Strawberry Swing
Hardest Part/Postcards from Far Away
Viva La Vida
Death Will Never Conquer
Fix You
Death and All His Friends

An exercise workout doesn’t require a gym membership or even a pair of jogging shoes. Put on some tunes. Jump up and down; wave your hands over your head like you’re at a concert; and just exercise/dance like a crazy person. If you have a kid between the age of toddler and post-college you can both/all exercise dance to the music. If you have a teenager, you can dance around the house in front of their friends. Yeah, your kid might be embarrassed, but it will make for a good story and I bet that they’ll want to join in with the music.

Exercising with a musical playlist is one of my favorite ways to get physical activity and activate endorphins that’ll energize you for the day. And now you can get a great Coldplay playlist for free. It’s coming up on Memorial Day weekend, so think of this soundtrack as an alternative activity to sitting around eating cupcakes after the cookout. Crank up the music and get everyone dancing or exercising. Crazy fun, courtesy of Coldplay. Thanks guys!

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Posted in Exercise, Fitness, Personal Style | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

7 Salads for 7 Days

Posted by denisefisher on March 4, 2009

When you’re hungry, you seek out whatever’s ready to eat. If you want eat more salads, do some advance preparations, so that healthy foods are what’s ready to eat. What follows is a plan that I used for a week of salads. It’s based on my personal preferences, and is meant as an inspiration for you. Make your plan to match your own preferences, using whatever amount of variety or repetition that you want. The important part is having a plan.

Preparation for 7 Salads

The first day of the 7 Salads for 7 Days plan is the most labor intensive. But if you’re like most people who are enthusiastic about a project in the beginning, when the idea is new, then this is perfect. Advance preparation sets the stage for the subsequent salad days and gives you the foundation you need – the lettuce.

Romaine - 3 heads

The Lettuce

For most of my salads, I prefer romaine. It’s more hearty and flavorful than the popular, but virtually tasteless, head lettuce. Romaine has the crispness to hold up for a week, and the moderate flavor that lets the taste of other salad ingredients and dressings come through. Of course, you can use other greens or hearty staples to your salad mix (shredded red cabbage or carrots are popular), but for purposes of simplicity, in this demonstration, I’m going to focus on using romaine.
6 Salads in Containters

I separate the leaves from the head as I wash them, and then split each leaf in half lengthwise. Then I cut the stacked halves crosswise into bite-sized pieces. Jeremy, at Generation X Finance, shows his technique in great detail on his blog post, How to Prepare a Salad to Last All Week. He uses a salad spinner to drain the excess water after cutting, and adds a paper towel to the storage bowl. I keep the leaves wet and seal the cut lettuce in plastic containers. Try your own techniques to see what works best for you, considering your storage containers, your refrigerator temperature, and the shelf life of the lettuce or other greens you’re using.

7 Salads for 7 Days
On the first salad day of the week, I store six containers of salad lettuce for the week, and prepare one salad to eat now. For this week, my first salad is a Caesar salad.

Caesar Salad Ingredients Caesar Salad Prepared

Salad #1 – Caesar Salad

This is my “default” salad. When I don’t have a good selection of other salad vegetables to add (or when I just don’t feel like going to a lot of trouble), the Caesar salad is the easiest, least work-involved salad I can make. I use bottled dressing, packaged croutons, and pre-grated Parmesan cheese to keep it convenient. If I have some fresh mushrooms available, and the inclination, I’ll slice some mushrooms to add. I have a bottle that I use to shake up the dressing with a little water so that I can add enough dressing to coat everything without making the salad too heavy, and it keeps the calorie count down as well.

Mandarin Orange Salad Ingredients Mandarin Orange Salad Prepared

Salad #2 – Mandarin Orange Salad

This salad includes the benefit of a serving of fruit with your healthy greens. Canned oranges make this a choice that’s convenient and uses fruit that can be stored longer than fresh items. My salad ingredients also include glazed almond slices, chopped celery, and a blended dressing of oil, vinegar, sugar, and juice from the oranges.

Chix Thai Salad Ingredients Chix Thai Salad Prepared

Salad #3 – Thai Chix Salad

For this salad, I toasted a frozen chicken-patty substitute. Then I added chopped tomato, cucumber, sliced almonds, to the salad mix, and topped it with a spicy Thai peanut sauce.

Greek Salad Ingredients Greek Salad Prepared

Salad #4 – Greek Salad

This salad combines cucumber, tomato, red onion, black olives and feta cheese over the lettuce foundation. The dressing is a simple blend of oil, vinegar, and seasonings – shaken, not stirred.

Strawberry Spinach Salad Ingredients Strawberry Spinach Salad Prepared

Salad #5 – Strawberry Spinach Salad

Even though the original salad recipe calls for spinach only, I use my romaine lettuce base, and add leftover spinach from earlier in the week. Cucumbers, red onions, and almonds were also ingredients that I had on hand for use in other salads (are you noticing that several of my food items are used in varying combinations in other salads, so that everything gets used up and nothing goes to waste?). The dressing was a sweet and tangy poppy seed mixture. And, like the mandarin orange salad, this one features the bonus of a adding a serving of fruit to your daily diet – strawberries!

Taco Salad Ingredients Taco Salad Prepared

Salad #6 – Taco Salad

This salad is hearty enough that it can be the main entrée. Add a side serving of warm tortilla chips with salsa, and you’re all set. This salad can include a combination of whatever appropriate ingredients you have available. For mine, I started with a ground beef substitute, heated, and mixed with taco seasoning. Then I added avocado, tomato, black olives, and shredded cheese. When it comes to a dressing, there are a few compatible choices that can be used – sour cream, salsa, or a bottled dressing with essences of tomato, like Catalina French or Thousand Island. Taco salad is also a good way to make use of the broken tortilla chips that settle to the bottom of the bag, instead of throwing them away. Toasting them briefly in the oven will rejuvenate any chips that have a hint of staleness.

Whatever Salad Ingredients Whatever Salad Prepared

Salad #7 – Whatever Salad

This is the name that I chose to describe what is basically a tossed salad – romaine lettuce, mixed with whatever combination of ingredients or leftover vegetables remain to be used. For my Whatever Salad, I used a hard-boiled egg, avocado, carrots, green pepper, mushrooms, and croutons. The salad dressing I chose was a honey-mustard variety.

Caesar Salad PreparedMandarin Orange Salad PreparedChix Thai Salad PreparedGreek Salad PreparedStrawberry Spinach Salad PreparedTaco Salad PreparedWhatever Salad Prepared

7 Salads for 7 Days

So there you have it – a plan to incorporate salads into your daily menu choices every day of the week, starting with the convenience of prepared lettuce (or other mixed greens), and adding other healthy ingredients for variety. If you make a salad for dinner, you might even want to make an extra serving that you can have the following day for lunch. Keep certain ingredients and dressings separate (depending on the types of ingredients involved and your own tolerance for sogginess), if you want to assemble your salad just before eating it. To get additional ideas and inspiration, search through cookbooks, magazines, or online recipe sites. The ones with photos are best. Now doesn’t this make you want to put together your own 7-day salad plan?

Posted in Diet, Personal Style, Routines, Time Management | Tagged: , , , , , , , , , , , , , , , | 7 Comments »

10 Reasons To Take A 20-minute Walk in Your Neighborhood

Posted by denisefisher on February 25, 2009

Walking Feet

Approximately 80% of the US population lives in urban (or suburban) areas, where there are neighborhoods. I’m in this demographic, and these tips are written with these people in mind. But if you’re not living in such an environment, read through the list, note the benefits, and find ways to apply them to your situation.

10 Reasons to take a 20-minute walk in your neighborhood

1. Exercise
2. Know what’s going on
3. Social encounters
4. Vitamin D
5. Natural appetite suppressant
6. Day dreaming/idea gathering
7. Sensory awareness and appreciation
8. De-stressing
9. Solitude or partnership
10. Serendipity

1. Exercise
The physical benefits of exercising are the most obvious. You’ve heard these things before. You know you should get more exercise. I’ll skip all that. Just remember that a 20-minute walk in your neighborhood is a manageable physical activity. No special equipment or scheduling or other preparations are needed. Any amount of walking that you actually do is better than an intended 30-minute workout at the gym that never happens. It’s not an all or nothing proposition. Walking counts.

2. Know what’s going on
You’d be surprised at the amount of information you can gather about your neighborhood in the span of a 20-minute walk. You’ll find out when someone puts their house up for sale. You’ll be aware of construction or renovation projects that are going on or getting ready to start. You’ll see repairs being made to utilities (which might solve the mystery in your own house as to why all of your clocks and electronic appliances reset to 12:00). If you walk the neighborhood routinely, you’ll notice when someone gets a new car, see when someone’s putting up a new fence, or discover a beautiful antique table that someone is putting out for trash pick-up.

3. Social encounters
It’s always good to know who your neighbors are. I’ve come to appreciate this more as I’ve gotten older. Ideally, you’d like to be on friendly terms with whoever lives next to you, but even if it’s just a casual greeting as you pass each other coming and going, it’s better than nothing. If you’re out walking, you’re more likely to have such encounters with your next door neighbors and other residents in your vicinity. Beyond the polite salutations of “hi, how’s it going?” there should follow an actual introduction and maybe an exchange of phone numbers. The more you are seen and greeted by your neighbors, the more friendly and approachable you will be. Having an amicable relationship with those on your street comes in handy when you need someone to help jump-start your car or sign for a package when you’re at work during delivery hours. Being a good neighbor is a good policy. Being seen walking in the neighborhood is a good way to improve your status.

4. Vitamin D
Exposure to direct sunlight causes the body to create vitamin D. You can’t get this benefit if you’re inside, and you can’t get it through window glass in your car, home, or office. You need to be out in the sunshine during daylight hours, every couple of days. There are conflicting views and studies about how much is enough and how much is too much, and the scientific recommendations seem to change constantly. So be intuitive and moderate about your exposure to get a reasonable benefit without the detriment.

5. Natural appetite suppressant
There are several studies to suggest that exercise affects metabolism and suppresses appetite. Anecdotally, I’ve experienced this effect, and I’ve heard similar results from others who exercise regularly. Try if for yourself and see if you don’t notice a similar effect. What’s the worst that could happen?

6. Daydreaming/idea gathering
After walking for about 10 minutes — once I get into a rhythm and stop paying such close attention to my steps and my walking technique — I notice that my mind becomes relaxed and starts to drift off into a dreamlike state. I start to develop solutions to problems that I’ve set aside, and pieces of ideas begin to come together into innovative possibilities. This is most likely to happen when I walk by myself, and it’s both calming and exhilarating at the same time. Who wouldn’t want to experience that?

7. Sensory awareness and appreciation
When you walk consciously, and allow your senses to experience the world around you, you’ll find that there are all kinds of sights, sounds, and smells around that you miss when you’re hurrying off to one place or another. It can be a pleasant surprise to take in the fragrance of blossoms on a tree, charcoal grills being fired-up, or fresh laundry smells coming from a dryer vent. If you don’t stop to notice, you can miss the sounds of songbirds in the trees or the distant sound of someone playing piano near an open window. You can appreciate the bright colors of a flowering bush or the neatly manicured landscaping of a neighbor’s yard. It’s all good. Breathe deep and learn to adjust your attention so you don’t miss savoring these sensory experiences.

8. De-stressing
Walking is a great way to release tension in your muscles and allow the natural hormones that are released during exercise to calm your nerves. Deep breathing helps, as does good posture. Both of these can be enhanced by walking. And if you’re not stressed, you’ll probably experience less frustration and less yelling, so it’s got to be beneficial for relationships too. It’s always good to take time out to unwind and regain perspective. Did I mention that walking is also energizing and gives you momentum?

9. Solitude or partnership
Enjoying a few minutes of solitude or a few minutes of one-on-one time with your partner or child is a fabulous bonus you can get by walking your neighborhood. If you’re walking with someone, it allows for pleasant conversations of the day’s activities or discussions of upcoming plans. It’s an opportunity to build or maintain rapport and intimacy. Or it can be a time to be competitive, whimsical, or silly together. If your walk is taken without a walking partner, take the time to enjoy being alone with your own thoughts, unjudged and uninterrupted. You can choose which works best for you – solitude or partnership. Maybe mix it up from time to time.

10. Serendipity
You can’t plan for the unexpected or anticipate a spontaneous occurrence, but you can be aware and receptive for a serendipitous encounter. An open mind and a youthful sense of curiosity will reveal unimagined possibilities you could not have foreseen. Look for the sign.

Finally
I wish I could remember where I read this so I could cite it, but one guy described his two-step motivation technique for walking exercise this way:

1) Get shoes on.
2) Get on the other side of the door.

I love it! Sometimes, getting started is just that easy. So let’s do it. As soon as I finish writing this, I’m going to go out walking. Meet me on the other side of the door.

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The Best Grocery List Format

Posted by denisefisher on February 24, 2009

I have decades of experience in writing up grocery lists. As an obsessive list maker, I’ve tried many formats. Two of the most labor-intensive models had great potential, but weren’t practical to maintain. One was a pre-printed list of  “grocery staples”, which listed everything I might possibly purchase (by designated categories), and a check mark would be used to indicate each item I needed to buy. It was terrific as a comprehensive reminder of items I might have overlooked, but the list was two pages long and had to be printed out each time I needed to start a new list. The other was an electronic grocery list that I “typed out” on the keyboard of my Palm PDA. That ensured I always had the list with me if I was out and happened by a store where I could pick up a few items. After buying the products on my electronic list, I would move each purchased item below the “line” to indicate that I had bought it, and to make it easy to move each item back up to “active status” the next time I needed it, instead of retyping it. Close, but no cigar.

I’ve tried arranging my lists by the layout of the store (which assumes that I go to the same store every time), but the list that I’ve found that works best is low-tech and elegant in its simplicity. Here it is:

grocery-list

I use a 4”x 6” lined post-it note, onto which I draw a 4-quadrant grid to sub-divide the list into categories as labeled on the photo above. I stick the note onto the door of my refrigerator, where it stays until I’m ready to take it with me. As I notice food items that are consumed or running low, I add them to the list. Also, if I think of a dish that I’d like to make in the upcoming week (usually one that requires fresh ingredients that I don’t regularly have on hand), I add those needed items as well. Four general categories cover everything in the store by location, no matter which store I go to. And the limited size of the list serves as a visual reminder that if I start running out of room on the list, I may be purchasing too much.

To non-obsessive list makers, this post may seem kind of lame. That just means that this one is not for you. But for those of us who appreciate efficiency and organization, a productivity tool that is used so frequently is worth the thought and effort of a good design.

For the record, I keep what few coupons I use in a designated section of my wallet/purse so I have them with me when I need them. I don’t have very many because they tend to encourage purchases I would not usually make. Most of my food purchases are not “coupon foods”. Rarely are there coupons for produce, milk, eggs, or bread. But the good thing about it is that it keeps my shopping trips simple, it reduces coupon clutter, and it keeps me from overspending. Saving money by spending less on products you don’t need isn’t really a good deal, is it?

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Watch TV as a Productivity Tool

Posted by denisefisher on February 20, 2009

I know the title of this entry sounds counterintuitive, but hear me out  before you discard this as a valid suggestion. Also, I’m aware that there are purists out there who rebuke the whole notion of TV-watching and label it as a productivity killer, and I can appreciate their sentiments,Me on exercise ball watching TV - left side but I’m not one of them. Like many other luxuries and things that can be bad for you in excess, I prefer, instead, to consume TV programming mindfully, on purpose, in moderation, and to savor the experience. Now, on to the techniques.

Watch TV when it’s broadcast
VCRs, DVRs, TiVo, and on-demand programming make it convenient to watch TV on your schedule, at your leisure. And that’s ok when you want to be leisurely. But to get the productivity benefit, you need to get your chores done, or your errands run, or whatever project you’re working on completed, before your show comes on. Don’t underestimate the power of a deadline (even a TV show deadline). If I see that I have less than an hour before a show comes on that I want to watch, I can go to the store, get just what I need, and make it back home in time for the opening theme song. It’s amazing. It also causes me to be more efficient in my shopping and to just get what I came for. I don’t have time to browse or stroll the aisles, checking out new products or enticing bakery selections – I have to get the rest of my shopping done so I can get out of there and get home to watch my program!

Plan your TV viewing schedule for the week
If you review the TV listings in advance, you’ll be able to select the shows you want to watch, catch the PBS special about the Lincoln Assassination, know if the upcoming episode of The Office is a new show or one you’ve seen before, and know what time your favorite college team is playing this weekend. Some shows are rebroadcast multiple times, which gives you some flexibility and allows you to determine if the show time is a “must be on time” event, or a “preferred, but not mandatory” deadline. Real-time programming is especially subject to this planning. Sure, you can watch the rebroadcast or the highlights of the Super Bowl or the Academy Awards, but it’s not the same as seeing it live. If you have a TV viewing schedule for the week, you can coordinate it with your other activities. You can catch the one-time programs or premieres that you want to watch. And you can use the anticipation of an upcoming show to motivate you during the day and give you something to look forward to.

Make intentional TV-watching a special event
Before cable, before VCRs, back when there were only three major networks broadcasting shows and primetime viewing was each evening at 8 pm, people used to look forward to watching their favorite shows when they aired. The whole family would gather around the one TV in the house, get settled into their designated viewing seat (or floor space), and quiet the ambient noise to focus on the show. There was no tolerance for side conversations, game play, or walking around during the show. You sat and watched the program attentively, with full engagement as a shared experience, and with consideration for others. TV watching wasn’t part of a continuous bombardment of audio-visual stimulation. It was special.

If you watch TV as a planned event, rather than as a background distraction to fill the silence and vie for your attention while just hanging out, it can be something special and worth doing for you too. Plan to enjoy the activity as something you’ve intentionally chosen to do (assuming that turning on the TV just to see what’s on isn’t a default activity to occupy your time because you don’t have anything else planned). If you want to have a snack while you watch, consciously plan it as part of the special event. Don’t just grab a whole bag of chips and some dip or order a pizza to sit on the coffee table and be mindlessly devoured while your other senses are otherwise engaged. Plan the food and the serving size that you intend to consume. Slice up an apple into wedges, or prepare a fresh fruit mini-platter. make yourself a cup of tea or hot chocolate, or even scoop out a some almond fudge ice cream into a serving-size bowl. Allow yourself a splurge, if that’s what you had planned, but do it mindfully, and in moderation. Make the entire event a planned and special activity.

Be the star
This tip works best when you are the only one watching a show in the room, but it can also be done in the presence of others with whom you feel comfortable, and with whom you have a similar passion for the show. Some shows lend themselves to audience participation, at one level or another. And part of the savoring – and the productivity – of watching TV, comes from immersing yourself in the program. For example, when I used to watch “Dancing With The Stars”, I would literally twirl, kick, and dance around the living room with the dancers on TV. When I watch “The Biggest Loser,” I sit on my exercise ball and do various maneuvers, sometimes with hand weights, or I have a “big salad” that I prepared in advance, with the intention of enjoying it while I watch the contestants in some kind of temptation challenge.

When I watch some kind of moving documentary, I sit tall and start to emulate the confidence and courage of the admirable character being featured. And when it’s over, I make notes to schedule a time for sorting through my family photographs and other mementos. I use the burst of inspiration I experience to take steps toward a dream that’s important in my life. Watching Suze Orman makes me want to check my financial accounts and get my estate planning documents in order. This doesn’t apply to every show you might watch, but by being selective about your viewing habits, you can feed yourself with mostly healthy choices that nourish your soul and inspire your better nature. Who can seriously say that after watching a few day’s worth of the Olympics that they don’t feel inspired to become more physically active or join a gym? This is a great productivity tool for you; you just need to recognize it and use it to your advantage.

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60 Ways To Save A Day Gone Wrong

Posted by denisefisher on February 12, 2009

A Day Gone Wrong Some days are better than others. Despite our best intentions to be productive, to be organized, to be mindful, some days just don’t turn out that way. We lack the will, the focus, or the motivation to get things done. Some days, it’s hard to even get started. What if you just don’t feel like it? After spinning our wheels and seeming to get nowhere, the day can start to seem like a total loss.

But wait. There’s hope.

If you had a list of Things To Do When You Don’t Know What To Do, you’d have options. It’s hard to come up with ideas – even simple ones – when you’re feeling overwhelmed or uninspired. On a better day, you can put together a list of your own. In the meantime, I’ll lend you some of mine. They’re simple tasks you can choose to do as an alternative when your best laid plans have gone awry. It’s a menu of “Plan B” options to salvage a day gone wrong. Even if you don’t regain your full momentum, at least you’ll get something done.

  1. Make the bed
  2. Wash a load of clothes
  3. Run the sweeper
  4. Water the plants
  5. Put away folded clothes
  6. Put away dishes
  7. Wash the sheets to hang out on the line to dry
  8. Polish shoes
  9. Clear off the table and set it for the next meal
  10. Clean the bathroom sink
  11. Check the mail
  12. Walk around the block
  13. Wash dishes
  14. Clear out & reorganize briefcase/backpack
  15. Sweep off the porch and steps
  16. Get clothes and gym bag ready for workout
  17. Clean the kitchen sink
  18. Walk around and inspect the outside of the house
  19. Pick up leaves, pine cones, and sticks from the driveway or yard
  20. Empty out the refrigerator crispers and reline with paper towels
  21. Clean out and organize the rest of the refrigerator or freezer or just a part of it
  22. Dust TV screens and computer monitors
  23. Clear off a flat surface – pick any one or more: desk top, entry table, night stand, dresser top, dining room table, kitchen counters, work table, bookshelf
  24. Straighten up and clean up the cat station and organize cat supplies
  25. Wipe out the inside of the microwave oven
  26. Empty the smaller wastebaskets around the house into the larger trash bag
  27. Find some junk mail, papers, magazines, expired paperwork to recycle
  28. Take out the trash or recycling
  29. Check your financial accounts
  30. Enter financial data for accounting into software program
  31. Inspect the condition of the car’s exterior (maybe check the tire pressure, oil & other fluids)
  32. See if there’s anything that needs to be cleared out of the car or trunk
  33. Vacuum out the car and wipe down surfaces
  34. Look through some storage space to see what you have and what might need to be done
  35. Chop vegetables, prepare lettuce for salad, or other food preparations
  36. Cook or bake something that will last for several days’ meals
  37. Check inventory levels and restock or add to shopping list, as needed (napkins, paper towels, TP, baggies, foils, wraps, trash bags, vacuum cleaner bags & belt, tissues, liquid soap, dishwashing detergent, laundry soap, stain treatment, bleach, household cleaners, refill water bottles, water pitcher, personal products, coin compartment in purse or car, checkbook, printer paper & cartridges, travel size cosmetic containers [shampoo, lotion, Q-tips, toothpaste, sunscreen, etc.], contact lenses & saline solution, light bulbs, batteries, birdfeeder, first aid kit, medications, vitamins)
  38. Take a power nap
  39. Do some type of personal grooming (tend to your nails, ears, feet, facial or body hair, hair color/length/style)
  40. Call your mother (or other deserving call recipient)
  41. Run an errand
  42. Go to the library
  43. Review your goals/personal mission statement/mantra
  44. Review your to do list
  45. Write and e-mail reply or a letter you’ve been putting off
  46. Clean one or more ceiling fans
  47. Clean the windows on the front door (and the finger prints around the door frame)
  48. Plan the details of a call you’ll make tomorrow – get the name, phone number, key points, and supporting documents you’ll need to have on hand
  49. Gather things together that you’ll need for a project you’re going to do tomorrow – set it up so that you’re ready to start
  50. Listen to an educational, inspirational, or informative podcast
  51. Clear your inbox
  52. Sort through some computer files and delete what you no longer need
  53. Meditate in a quiet space (possibly with some suitable music)
  54. Read something uplifting
  55. Ask someone else about their day, listen with empathy, and ask how you can help them out
  56. Send someone a text message or e-mail – out of the blue – to tell them something you admire about them
  57. Go to the yoga today website and do a yoga video
  58. Sort/organize/group/categorize … anything (bills or receipts to file, medicine cabinet, CDs or DVD collection, utensil drawer, spice cabinet, tool box, drawers of your night stand, jewelry or other accessories, stack of firewood or kindling, art supplies, lap drawer of the desk)
  59. Hold your baby (your little baby, your big baby, your sweetie baby, or your pet animal baby)
  60. Regroup and plan to get back up to speed tomorrow

Posted in Diet, Exercise, Finances, Fitness, Health, Organization, Personal Style, Routines, Spaces & Things, Time Management | Tagged: , , , , , , , , , , , , , , , , | Leave a Comment »

Visual Guide to Eating More Fruit

Posted by denisefisher on February 7, 2009

Fruit galore

This is my plan for eating fruit for a week, in words and photos.

Take inventory
Before you go out and purchase your fruit (and presumably, other groceries), check your pantry, freezer, refrigerator (don’t forget the crisper drawers), and anywhere else you store fruit. A pre-shopping refrigerator purge is always a good idea, since it will remind you of what you already have on hand, and those cleaned off shelves and compartments will be appreciated when you return from your grocery trip with bags of food that needs to be put away.

Eat enough – but don’t buy too much
Determine the appropriate number of servings of fruit to have per day. I choose 3. Then do the math to determine how much fruit you’ll need for the week for your household – I’m only one, unless I’m planning for guests, so, 3 fruit servings a day x 7 days a week = 21 pieces or servings of fruit to buy for the week. Viewing fruit purchases in terms of the number of servings allows me to buy enough variety without buying more than I need, and then feeling guilty about wasting money and not consuming healthful fruit before it goes bad.

Fruit for a Week - Bulk This selection of fruit shows what I purchased for a week’s worth of fruit eating, except for the oranges (which were left over from a bag I purchased the week before).

Savor the variety, but don’t go crazy
Purchase a variety of fruit based on personal preferences, availability, price, nutritional variety, and number of portions. I prefer to buy mostly fresh fruit, and supplement my choices with the occasional canned, dried, or frozen fruits – which are especially suited for use in recipes, such as canned mandarin oranges or raisins that I may use in a salad,  or canned pineapple chunks for a rare pineapple upside-down cake). I used to keep significant quantities of extra items on hand (you know, just in case), but recently, I’ve reformed my philosophy to keep my stock of extras to a bare minimum. I’ve realized that my money can be put to better use than sitting on my pantry shelves or in the refrigerator/freezer for weeks or months at a time, waiting for me to decide how I might use it. My revised strategy makes for roomier food storage spaces too.

Select your default serving times
Schedule routine fruit-eating times during the day. These seem to work best when they’re planned to coincide with those times when you’re a little bit hungry for something to munch on, but not past the point when you’re intensely craving something chocolate or salty-crunchy. I choose mid-morning, late afternoon, early evening – I don’t designate my times more specifically than that, although, when I used to work in an office, I used to hold out for a fruit break at 10 am. Eating fruit an hour or two before your next meal will help moderate your appetite and keep you from eating too much because you’re “starving to death”.

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Plan for the week to avoid waste
Plan daily menus or a sequence for eating the fresh fruit that you’ve purchased, based partly on how ripe or perishable each fruit is. Obviously, soft fruit and cut/prepared fruit have the shortest palatable life, though some fruit can be trimmed, blended, or cooked into other recipes, even if they’re past their apparent life expectancy in fresh form – think… banana bread, strawberry shakes, apple crisp… that kind of thing.

Fruit for a Week - Portions This display shows how I divided my fruit purchases (shown in the previous photo above) into 7 days of 3 fruit servings per day. The only items added to the assortment (from what I already had in the pantry) was a package of dried mixed fruit and a can of mandarin oranges that I will use in a salad. The only fruit left from my purchase was 8 apples – I could carry them over for next week, or I might want to use them for cooking or baking.

Prepare portions & packaging
Wash fruit and portion it out into serving sizes, as appropriate, especially for packing lunches or making fruit ready to eat. Cut grape stems to make serving-size clusters, put blueberries or cherries into sealable baggies or plastic containers that you can pack or take on the go. You can also cut melon into wedges, cubes, or balls, and cut stems from strawberries, etc., but only if you know those fruits will be eaten fairly quickly thereafter, or if you know they will sit and rot if they’re not in a ready-to-eat form.

Fruit - red grapes     Fruit - honeydew melon

Presentation is everything
Serve fruit with visual appeal and vary the way you cut or serve it, (along with how you use dips, accompanying flavors, side dishes, or recipe combinations) to make them appetizing and enticing – for example, oranges, which can be serve peeled and segmented, cut into wedges, cross-cut into slices, or served from a can, over a salad, and topped with almond chips and a ginger-sesame dressing.

Fruit - orange slices

You won’t eat it if you don’t see it
Make fruit viewable as a snack option – have a bowl of mixed melon cubes with strawberries on the top shelf in the refrigerator, instead of hidden, unprepared, in the crisper; set your bananas, and maybe a couple of apples, in a wicker bowl on the table; put a small dish of freshly cut apple wedges on the table next to you when you get ready to watch TV or play a board game.
                    Fruit - apple wedges      Me Everyday in 2009 057

Keep it simple
Most of the fruit I eat is raw and unadorned. There are several reasons for this. Of primary importance is the appreciation of its natural form, texture, and flavors. As a parent and aunt, I am aware of children’s innate attraction to fresh fruit and their delight in eating fresh fruit that is served to them. They don’t need caramel dip, chocolate sauce, or whipped cream to make it palatable, and neither should adults. In fresh form, it’s most nutritious and ready to eat. I seldom buy extra quantities of fruit with the intention of using it to make desserts – most recipes call for significant quantities of sugar and fats that add extra calories that I don’t need, so I try to treat fruit-based desserts a special splurge to supplement my fresh fruit servings, rather than replace them. The major exception to this standard is when local strawberries are in season, and I go out to pick them, or when friends or family share their abundance of ripe apples from trees in their yards. It can be tempting to purchase vast quantities of fruit with intentions of making gourmet dessert creations, but unlike boxes of purchased art supplies that sit around for years, unused, waiting to be turned into inspired creations, fruit will expire if not used promptly.
Fruit - Carrie with strawberriesThe dessert option
Eat fruit in sweetened desserts, if desired, but do so in moderation (berry-banana ice cream smoothie, cherry pie, strawberry shortcake, apple cobbler). If you want to, make it a routine or policy, and give it a name, so that you can look forward to it, without mindlessly eating more desserts than you realize. Try something like Sunday Fruit Smoothie Night and Fruit Bakery Treat Thursdays. This works especially well in a family with children. They will like referring to the named days and looking forward to them, and you won’t have to say “no” to numerous requests for treats before the designated days. You can just say, “Yeah, you’re right, we haven’t had banana splits in a while. That would be good to have on Ice Cream Sunday.”

Berry Smoothie ShakeMake tracking fun
If you need additional motivation and accountability, create a way to track your fruit-eating habits. Make a chart that you can color in, cross off, post stars, or place magnets. This can be even more effective when others in your family or workplace are tracking their fruit-eating goals. I’m sure there are online methods for doing this as well, but I’d opt for the tangible methods that give you that manipulative, three-dimensional gratification.

Fruit chart

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Dinner for $1 (or less)

Posted by denisefisher on January 27, 2009

Yes, you can make dinner at home for less than $1 per person. Here is just such a meal.

Bean soup with vegetables and corn muffins

Menu

Bean Soup with vegetables (3 cups total; generous serving size = 1 cup, as shown)

Corn Muffins (6 muffins total; generous serving size = 2 muffins, as shown)

Ingredient Measure(as packaged) Price(as packaged) Quantity(per package) Quantity(as prepared) Price(as prepared)
Dried Northern Beans 16 oz.

$1.89

13 servings  of ¼ cup, dry ½ cup, dry

$ .29

Potatoes 10 lbs.

$2.99

12 potatoes 1 potato

$ .25

Carrots 1 lb.

$1.03

8 carrots 1 carrot

$ .13

Onion 3 lbs.

$1.39

7 onions ½ onion

$ .10

Seasonings (olive oil, salt, pepper, minced onion)

$ .10

Muffin Mix 1 box

$ .41

6 muffins 6 muffins

$ .41

Egg 1 doz.

$2.79

12 eggs 1 egg

$ .23

Milk ½ gal.

$2.09

8 cups ½ cup

$ .13

Total cost

$1. 64

Cost per serving (3, generous size)

$ .55

Cost per serving (6, standard size)

$ .27

House rules and disclaimers:

· This dinner is focused on healthy and inexpensive eating (primarily vegetarian).

· It’s assumed that basic staples and seasonings are on hand in your kitchen.

· Some ingredients that would be purchased for this dinner are packaged in volumes greater than what’s needed for one meal. But remaining items can easily be consumed in other meals, with only moderate planning.

· The number and size of servings will need to be adjusted according to your household. For smaller households, the leftovers can be served on another day or packed for lunch. Bonus!

· The choice of ingredients used for this dinner can be modified to accommodate food preferences, allergies, or what’s available in your kitchen.

· The cost shown does not include transportation costs for purchases, nor does it include utility costs for cooking or baking. (That’s beyond the scope of my tolerance for scientific calculations for this post. Also beyond my scope of this post is the recipe and nutritional information for this meal. Sorry, but I have my limits.)

· Minor adjustments for ingredient choices or cost of living may be required for your situation (for example, the price of eggs shown above is for organic eggs from uncaged hens).

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