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Cold Season

When was the last time you caught a cold? More importantly, what was going on in your life just before your last cold?

I used to be a real nudge about the various herbs and preventatives for the common cold. Now, I recommend some things (ginger cold tea) to help with symptoms and boosting health through your cold. But I think people get colds mostly when they are overworked, overtired, overstressed, overwhelmed, and overotherstuff.

When you feel a cold coming, the best thing to do may be to stop and feel what's going on for you. Take a day off right away, sleep, drink water, journal, and reflect. Illness is not a punishment. And it wont' necessarily go away once you *learn your lesson* from it. It's much more complex than that punisher model. But it is telling you quite simply that you are unwell. The feeling of fatigue that accompanies the cold means you should rest.

We are in a culture that supports working through illness. That does not mean you need to. You will be amazed that when you decide firmly that taking care of yourself is a priority and examine why you resist self-nurturance, that your world becomes much more supportive.

Your inner relationship will be mirrored by your outer experience. Actually, it always is, but it would be nice to choose what that looks like.

So this cold season, do your echinacea, your airborne, your sudafed, whatever. But when you get sick anyway, go home and rest. A cold is just a cold but it can be a powerful step to change your inner landscape and ultimately your whole world.

Huevos Rancheros

I thought this recipe was just too obvious, but after talking to some friends who thought had never had it, here it is.

For one person:

1/2 can Amy's vegetarian refried beans
handful of baby spinach
2 eggs poached (or scrambled or fried)
2 T cheese (I use raw goat cheddar)
salsa and fat free sour cream to top

Heat beans and spinach in a small fry pan until hot and remove from heat. Bring beans to the middle of pan. Top gently with poached eggs. Sprinkle on grated cheese. Place under broiler until cheese is melted.

Slide onto plate. Top with salsa and sour cream.

Resources

I decided to post some guides for holiday food shopping.

This has a great chart on the comparison of conventional and organic food prices.
http://www.thegreenguide.com/doc/122/feasts

There is a wealth of information here on organic recipes, nutrition and green living:
http://www.organicauthority.com/

Mothering Magazine has a great website and a great online forum. This is their recipe section for holidays:
http://www.mothering.com/sections/recipes/recipes.html

Holiday Eating

Everyone struggles to stay in healthy eating mode during the holidays. It is easy to keep eating healthy at home where you have all your own choices, but the parties, shopping, and travel make it really challenging. I tried looking up statistics on holiday weight gain and came up with anywhere from 1 pound to 6 pounds in a six week period. The point is that obesity is a huge issue in our culture and weight loss strategies get abandoned at stressful and food focused times.

Exercise
It seems obvious that exercise is important at all time of the year. At the darkest time of the year, our instinct is to hibernate and be less active. To some extent, this is okay, but it's really important to get outside and walk whenever time allows. Even for 10 minutes. We need the sunlight and air. If nothing else, walk on the weekends or shop at outdoor malls. Bundle up and get out there.

I also encourage incorporating activity in your family tradition. Thanksgiving morning after getting that bird or whatever in the oven, go out for a long walk somewhere interesting. It will totally change the day.

Last Christmas Eve, we went for a 7 mile walk on the Coventry bike path with another couple. It was great to spend time with our good friends prior to going to family dinners.

Pick and Choose
Holidays are about being thankful for family and blessings. We love to acknowledge this through giant meals. Be conscious. Take a moment to be truly thankful and then make choices about your eating from that place. Try to focus on a 3/4 plate full of vegetables. Thanksgiving tends to be very starchy. If you're the cook, try adding a giant salad to the list to balance the potatoes, sweet potatoes (no marshmallows please), and stuffing. Turkey and carbs creates a lot of bloating, obviously. I have always felt like this meal would be better digested if eaten in courses instead of all on one plate, but no one likes this idea. Personally, I've come to like turkey but I know I can't digest it with all those carbs so I either just have turkey and veggies or just veggies and carbs. I do love mashed potatoes. Pick and choose your calories. I know it's hard to have self control, but really, knowing and living in your body is just more important than overeating.

Be the Healthy Cook
Leaving the marshmallows off of the sweet potatoes seems an obvious way to reduce ridiculously useless caloric intake, so why do these little nightmares still appear on so many tables in culture where more than half of us are very overweight? Where did this tradition come from anyway?

Regardless of what you think people expect from your holiday dinners, you have some choice about what you cook and how you cook it. It's not just the holiday desserts that get us into trouble. Here are some common fat and calorie filled holiday choices that can and should be avoided:

Green Bean Casserole: The one with the Cream 'O Mushroom soup is around 250 calories per serving.

Cranberry Sauce (Canned): About 200 calories per serving because most have high fructose corn syrup.

Mashed Potatoes: About 200 calories in a half a cup.

Gravy: 100-300 calories per serving depending on how it is made.

A nice white fluffy roll: 150-300 calories depending on how buttery it is.

Apple Pie: Usually around 500 calories per slice.

Roasted Turkey: 8 oz is about 450 calories. I'm not going into deep fat fried turkeys because why bother?

That's just a sampling and keep in mind that these are the calories when you have just one reasonably sized serving. It's an easy 2000-3000 calorie meal when eating just one serving of each, and most eat double that. That's a lot. A whole lot. And you may think, "But it's just one day!" But is it? You eat the leftovers for a few days. And the Thanksgiving just rolls into the whole eating fest of December.

Make Healthy Choices for Cooking and Save Yourself Thousands of Calories

1. No white bread or rolls. Are extra simple carbs really necessary here?
2. Make mashed potatoes with olive oil, garlic, fresh dill, and salt. Are they as creamy? No. And that will be okay. Deep breaths.
3. Sweet potatoes are great all by themselves. Marshmallows are for Boy/Girl Scout Camping Retreats and no where else.
4. Green beans are great lightly sauteed in olive oil and garlic.
5. Stuffing can be made with mostly fruit and vegetables. See below.
6. Salad. Sweet, wonderful, simple salad. And it is one of the few typical Thanksgiving foods that you can make a few hours ahead without using the stove top.
7. Homemade Cranberry Sauce. Berries with a little OJ or apple cider and water. So much better, there's no going back. And this a fruit worth splurging for organic - the pesticide count on these is very high.
8. Make desserts homemade with less butter and sugar. There are great recipes out there.

Stuffing:

I'm not sure how stuffing came to be this all bread event. The store-bought stuffings are about 150 calories prepared per serving (1/2 cup). Making your own with multi-grain or wheat-free bread is not hard. And I prefer one that is more veggies and less bread. Saute leeks (or onions), garlic, celery, carrots, apples, in some olive oil. Season with salt, pepper, sage, etc. Put in bowl with a little fat free broth. Add cubes of toasted bread. I make it about 75% vegetables. The bread just adds texture. Works great inside a turkey or just as a side dish. If you are going to cook it inside a turkey, I would add a bunch of fresh leafed herbs like parsley, sage, and basil.

The Bottom Line

Things have to change in our culture. We are overweight and in total denial of our own responsibility in this fact. I think family and friend gatherings are a great time to work together toward healthy eating. We have to change together.

Kale Chips

These are very popular snacks and are a great way to introduce kale into your world if you are not used to having dark greens.

Break kale leaves off of the stem and into 2 inch leaves approximately.

Put in large bowl. Add olive oil and salt, enough to lightly coat leaves. You can use a good salad dressing instead.

Bake at 350 on a cookie sheet. About 10 minutes. Check them often because they go from being too green to burnt very quickly. They should be thin like potato chips, still mostly green with some brownishness. I bake them on parchment paper which works really well.

Ten Dinners

These dinners are meant as simple, easy, when-I-have-no-time-and-I'm-starving meals.

1. Avacado omelet with salsa on top.
2. Mashed califlower.
3. Salad greens topped with sauteed thinly sliced turnips and cottage cheese.
4. Spinach quesadilla: Fresh spinach in a tortilla with a little cheese cooked lightly in a pan both sides.
5. Baked sweet potato topped with a little turkey bacon and fat free yogurt.
6. Quick chicken soup: Saute onions and garlic in oil, add chicken broth, carrots, celery (whatever veggies you have - even frozen), and chopped chicken. Salt and thyme to taste.
7. Spaghetti Squash with olive oil and parmesan: Just slice squash down the middle and cook in the oven with a little water until the strands are soft. Scoop out of the skin, add oil and cheese to taste.
8. Mexican Lasagne: Layer tortillas, salsa, baby spinach, avacado, cottage cheese or regular cheese. Two thick layers is usually good. Bake until bubbly.
9. Trader Joe's Vegetable Potstickers: Cook as directed and add some tamari and hot sauce.
10. Mush: Sautee garlic, add broccoli, can of beans, cumin. Serve over rice or not.