Forks Over Knives

Forks Over Knives.

I picked up the summer issue of the magazine Forks Over Knives yesterday while getting in my walking at Sam's. The brutal heat has forced me to look for alternative venues for daily activity. 

I had picked up my first issue at Sprouts several months ago, so if you are interested in picking up your own copy you might find it there as well. 

If you are interested in some healthy eating guidelines you can find them in the section marked Healthy Eating Made Easy. It even includes a shopping cheat sheet to take with you to the grocery store. I know sometimes for me the hardest part about getting started is not knowing where to begin. 

Another section called Gear Up is all about the tools required to make healthy eating possible. Everything from a lemon squeezer, which I need, to an Instant Pot is included. I learned long ago that the secret to good cooking is having the right equipment.

Of course, a plethora of recipes are included, including many that can be made in thirty minutes or less. Simple ideas for lunch help to cut back on eating out so often. It's hard to stay on track when you have little control over how food is prepared. 

Using fresh and local produce is also included as the summer is the perfect opportunity to bump up your intake of fruits and vegetables. Trying new ways of preparing food, like roasting corn on the grill, can add to the enjoyment of summertime eating. 

If you've been wanting you add more whole grains to your diet, then you will be pleased at the number of recipes made available to you. It even includes a list of grains, and a cooking guide for each. My summer challenge is to try a few I've never cooked with before. 

There is an entire section on different kinds of sauces you might enjoy experimenting with.  The Spicy Ranch Dressing was actually submitted by a Facebook friend of mine who is a follower of plant-based eating. 

And not to be forgotten, you will also be treated to a variety of cool desserts just perfect for summer.  The magazine itself is of high quality, and there are pictures accompanying all of the recipes. Whether you actually make something or not just thumbing through the pages is a feast for your eyes. 

One more tip, if you purchase your copy at Sam's you will get it at a discounted rate. All in all it's a win-win for health. 

Changing Direction

Changing direction. 

Yesterday I decided to take Cooper out for a walk before the temperature reached one hundred degrees. When I stepped out the door I felt a cool breeze, and decided the walk might not be so bad after all. 

As we continued down the sidewalk out of the shade, and into the sun I began to question whether we should have gotten up an hour earlier to take our walk. We turned the corner, and made our way all the while becoming more and more uncomfortable due to the heat. 

Eventually, we took a right, and everything changed. We were met by a cool southern breeze, and instantly the temperature change began to make the walk enjoyable. As I thought about it I began to think about how sometimes in life all we really need to get us motivated is a change of direction. 

Just like how the wind changing the temperature made all the difference, considering changing direction in our life might be all we need to improve our satisfaction.  A friend of mine recently accepted a new job in the same field, but in a completely different venue.

 She moved from the public sector to the private, and seemed quite enthusiastic about her upcoming experience. She still had an opportunity to do what she loved, and make a difference in the lives of children. Changing directions for her seemed to be a smart move.  

Rather than continue down the same path consider changing directions, and embrace the winds of change. 

"Still, most of the time the sun baked us like biscuits right through the windshield."

Whistling Past the Graveyard

Susan Crandall

Regret

Regret. 

Regret is an interesting thing. For some people choosing to have no regrets is based on the understanding that you can't undo the past. However, others use regret to help propell themselves forward in making future choices. 

I can honestly say that I have a few regrets, and pretty much all of them have to do with not taking risks. My cautious nature has kept me in check over the years, and I'm not really sure that has benefitted me.   

I came across the following while reading Roadtrip Nation, this week, "Taking a risk is a preemptive strike against regret."

I like the idea of being preemptive. I'm trying to do that very thing when it comes to my health.  Chuck and I have tried to be preemptive with our finances when it comes to retirement. However, when it comes to personal growth I find myself sometimes holding back. 

Roadtrip Nation also cautions not to adopt the "deferred-life plan." They ask the question, "What decisions are you not making that you should be?" 

Perhaps, making that "bucket list" is a first step toward being preemptive after all. 

The Roadmap

The roadmap. 

When Chuck and I were newly married, and traveled we depended heavily on a roadmap to get us to our destination. I would serve as co-pilot and navigator, and would decider the twists and turns of the map. Today that roadmap has been replaced by a GPS app on my i phone, where I'm guided by a pleasant sounding mystery woman who reminds me only to take a legal U turn. 

However, the idea of a roadmap to help you get where you are going is actually still a pretty good idea. Whether you are just starting out or ready to move onto a new phase of your life having an idea which direction you are headed can help make that dream a reality. 

One of the best books I've read on this subject is Roadtrip Nation. Infact, I've checked it out twice, and renewed it once, and I'm thinking about purchasing a copy for my own library. When you are stuck about what you want to do next with your life this book gives you a formula for reflection that might just get you started on the right path. 

One of the aha moments for me was the comment, "What you do today is who you are." As I think about the choices I make each day regarding my actions and activities, I wonder if that extra hour in front of the TV is really who I am? 

I can't help but think about a couple I know who always seems to be on the go. Infact, I've wondered how they keep up the pace, but when I think about the choices they make it really does reflect who they are. That have opened their home time and time again to support causes they find dear to their heart. 

Their genuineness and generosity shines through in all they do. More than anything they really do seem to be having fun and enjoying life. I think sometimes I put my life on hold thinking there might be a better time for something I've considered doing. Just like Roadtrip Nation points out, " There is no aspirational 'you' waiting around the corner."

Thinking back on the advice of the Post Office Sage reminding me that each day we are given choices, warns me that even doing nothing is a choice. 

"Our lives are the accumulation of everything we choose to do. And what we choose not to do."

Roadtrip Nation

Pie

Pie. 

I remember when Brittany was little we used to like to go to Tippins as a family to get pie. Sometimes it was a little late at night, but it always worth the drive, and the pie never disappointed as it was delicious. Eventually, our favorite pie place closed, and pie seemed to be reserved for Thanksgiving.

About five years ago my friend Kim introduced me to Emporium Pies in the Bishop Arts district. It wasn't too much later that I learned they had opened an Emporium Pies on the McKinney square, which was closer to Frisco. Although, I never found myself there on a weekly basis, anytime I was there I knew my tastebuds would thank me. 

Ironically, last summer I was with Kim again celebrating Christmas in July when we found ourselves peeking through the window of Judy Pie in downtown Grapevine. It didn't take long for the owner to step out, and invite us in for a sample. We couldn't turn her down for her generous offer, and another delicious pie place was discovered. 

Are you beginning to see a pattern here?  Last Christmas our apartment complex party included pie from a place in Colleyville named Buttermilk Sky. It was quite tasty as well, and I made a note to self to check it out sometime when I was in the area. 

On Saturday Chuck and I found ourselves in Frisco so he could get a haircut. As we traveled down the tollway the words Buttermilk Sky caught my eye, and the decision was made tonreturn later in the afternoon to try some. Although, the Pie was exceptionally good, we were a little disappointed that there was no seating inside the store. Not to be slowed down any we bought a mini Key Lime, and ate it in the car. 

We learned from our cashier that the original Buttermilk Sky is in Knoxville, Tennessee, and the customer favorite the I 40 is in honor of the original stores location. We have plans to make a trip to Virginia this fall, and are going to check it out along the way.

I think I'll follow the lead of famous baseball coach Yogi Berra, "Cut my pie into four pieces, I don't think I could eat eight."

Unexpected Opportunities

Unexpected opportunities. 

My life can sometimes be a paradox of sorts. As much as I like the comfort of the known, I really do love when those unexpected opportunities pop up. 

I think taking advantage of them makes life so much more interesting. I can't help but think about how moving to our apartment was something that had never been on our radar, and yet it ended up being such a great experience. 

True its days were numbered due to our noisy upstairs neighbors, but if we had never moved to Las Colinas we probably would never have ended up where we are today. We also would not have met the people, or have had the experiences we did if we had not taken advantage of the unexpected move of Chuck's work. 

Unexpected opportunities can really be found anywhere, from a new menu item, to something as different as attending the Veggie Fair. Not every opportunity will always pan out, but you will probably profit from it in one way or another. 

When I think about the masters of unexpected opportunities I can't help but think about my mother-in-law and her sister. During her lifetime she and her sister would always be off on one adventure or another. Their love of life could not be squelched, and the memories they made still remain. 

 I'm always on the lookout for that next unexpected opportunity, so as not to let it pass me by. 

The Finish Line

The finish line. 

If you are goal orientated like me the idea of not having a finish line seems counter-productive. Perhaps this is why I always succeeded at losing weight, but failed at maintaining that loss. 

That is until I read about the concept of the finish line in Gretchen Rubin's book, Better Than Before. She also clarified my all or nothing personality. Because of this I learned that I did better to just abstain rather than try to moderate.

One bite of chips at a Mexican restaurant would ultimately lead to a whole basket, when just deciding ahead of time not to partake was actually easier. I've learned over twenty years as a lifetime member of Weight Watchers that just because you hit that magic number the journey is not over. 

That all or nothing thinking has to be abandoned when it comes to other areas of your life as well.  It's better to celebrate the little victories along the way, to grant yourself grace when you stumble, and to look forward to that next new thing to keep the journey interesting. 

I still believe in setting and working toward goals, but I no longer let the idea of a finish line spur me on or hold me back. As we move along the road of life we need to remain adaptable to what new interests might be there for the calling. Let the finish line guide you, but not define you. 

Avoiding Certainty

Avoiding certainty. 

I like the known, the predictable, and the planned. Perhaps 

certainty should have been my middle name. So you can imagine how I felt when I came across the idea of avoiding certainty in the book Road Trip Nation. 

According to its authors, "Its difficult to accept, but possibility actually exists within ambiguity and confusion."  Why is it that certainty is my go to when some of my best memories were nothing but certain?

I can't help but laugh when I remember the day that one of my students brought her newly hatched butterfly to school to release on the playground. As I unscrewed the lid of the jar with twenty-two pairs of eyes glued on to the captive inside, a large black bird swooped down out of nowhere for a tasty morsel. 

In one huge gasp we all yelled, "No," and ran toward the offending culprit hoping to curtail a catastrophe. As luck would have it good fortune fell upon our tiny winged friend, and he or she lived to see another hour. Of course, the teachable moment extended to the food chain and the circle of life, as we had no idea of the fate of our beloved butterfly. 

The confusion of that moment not only made for the possibility of a lasting memory, but a good chuckle as well. 

Dance

Dance.

Why does it seem sometimes that two year olds know more about what's important in this world than we do? 

Things like not being preoccupied by the opinions of others, knowing to  stop and examine that next fascination, only laughing out loud, and of course never allowing a good dance song to go to waste. 

My oldest grandson has figured out that we can ask Alexa at a moments notice to play Justin Timberlake's Can't Stop the Feeling. Okay, his Mimi might have been responsible for teaching him this. 

However, we did find ourselves dancing an awful lot this past weekend. And when I say "we" that included all the grown-ups, the baby at times, and even little "Poochies." The only one who didn't join in the fun was not surprisingly the cat. 

It's a little hard to turn down the sheer adorableness, and smile of a two year old inviting you to dance. At one point after he retreated from the tub my daughter found him on the couch dancing to a "good song," and hollering "Alexa play Bebe Rexha!"

One thing I know for sure about this boy is he drinks in life with a tall straw, and we sure find ourselves laughing and dancing a lot. Aren't we fortunate?

"And when you get the choice to sit it out or dance, I hope you dance."

Lyrics from I Hope You Dance

Meeting the Sage

Meeting the sage. 

Do you believe in randomness or coincidence? Perhaps sometimes that is the case, but I like to think there is a greater hand in charge of our life. A hand that allows for lessons learned and second chances. 

You will probably recall my story about not holding the door open at the post office for the young man on crutches. Well last week I got a reprieve, a do-over of sorts.  Except, this time it was not a young man, but  an elderly gentleman.

Upon arriving at the post office there was a relatively long line in front of me. On observation I noticed a hunched over elderly man with a cane finishing up his business at the counter. He turned to the people behind him, and apologized for taking so long. 

Since it was apparent that he was moving at a snail's pace, I went over to open the door for him. He thanked me, and I wished him a good day, and that's when the magic happened. He replied, "It is not circumstances or events that determine happiness. It is our choices."

He went on to tell me that each day when he woke up he made a choice to be happy. To the naked eye this man's circumstances did not appear to be stellar. His mobility was extremely limited, and I'm sure due to his advanced age he probably suffered from some other physical ailments as well.  And yet, he genuinely appeared to be happy. 

I thanked him for his kind words, and took them to heart. There is little in this world that we have true control over, but we do have control over our choices. These choices will determine the lens through which we view our life. 

I couldn't help, but think that this "chance" encounter with this sage of the ages was meant to be, and not just some random coincidence. What do you think?

Ordinary Moments

Ordinary moments. 

"Joy comes to us in ordinary moments. We risk missing out when we get too busy chasing down extraordinary."

Brene Brown

I spent yesterday watching the two little ones so Brittany could go into the office. My day was spent very unremarkably compared to society's standards. 

We danced a little to Justin Timberlake, created a refrigerator masterpiece out of stickers earned after a really long nap, chased the dog around the backyard, built a tower or two with blocks, and I either held the youngest or watched him scoot across the floor. 

It was a good day.

Brotherly Love

Brotherly love. 

My daughter's spending a few days with us this week while her kitchen cabinets are being painted. When she and my grandsons arrived today they weren't here long before the two year old started asking about the toys. 

One of the perks of being in a house is an extra room with a closet dedicated to grandkids. My oldest grandson knows exactly which toys he wants to get out first, but yesterday he did something quite sweet. 

I have the youngest ones toys in a special section of the closet, and before getting out toys for himself my first grandson came out with a handful of toys for his younger brother. He placed them carefully in his brother's lap while he was still sitting in his car seat. 

It struck me as such a sweet gesture. I knew how excited he was about all the toys for him in the closet, but he wanted to make sure his younger brother was taken care of first. Especially since he had no way of getting the toys on his own. 

After brother was taken care of he pulled out the roadmap rug, along with a set of John Deere tractors, and got busy playing. My daughter and son-in-law are definitely doing something right when it comes to these two. 

Girlhood

Girlhood.

I've never actually visited Montana, but in 1963 I donned a bandana, and joined two of my second grade friends, and sang my heart out in the Third Avenue Elementary School talent show. The song, My Home's in Montana can be found on the internet today. 

What strikes me the most about this memory is that I never once questioned whether I could sing or not, I just did it. My friends and I won fourth place so I'm thinking we must have been pretty good. 

I liked that spunky girl of seven because I never again tried out for a talent show. There is something about that age that makes you feel invincible. Perhaps, that's why I ended my career teaching second graders who always answered with a resounding YES anytime I challenged them with something new. 

That same girl liked to try different ways home from school just for the adventure of something new. My Mapsco type brain even then was working overtime. A few years, and a few moves later I'd be leading my best friend on trips to unknown neighborhoods on our bicycles. I felt very confident in my ability to get us home. 

When we finally moved to Texas I spent way too long playing in the lot next door that I had affectionately named Czechoslovakia. In my eleven year old mind that was about as exotic as it got because I liked the way it rolled off the tongue. 

I once read that, "Girlhood is short as summer," and there is much truth in that statement. For me girlhood was a wonderful time of imagination, adventure and aplomb, and I miss that girl. 

Same Sources

Same sources. 

Author and artist Amy Tangerine writes in her new book, Craft a Life You Love, "Artists know that looking at the same sources for inspiration over and over again will actually cause creativity to stagnate."

She then advices, "... to find inspiration in new places."

In an effort to do so I took advantage of the Behind the Book Author Series yesterday to listen to a talk by Jennifer Egan, author of Manhattan Beach. Although, I was unfamiliar with her work, I thoroughly enjoyed listening to her tell about the process she used to write her latest novel. 

She inspired me to take advantage of those opportunities that present themselves each day. I find that if I don't stretch myself to read, or explore new venues then my writing suffers. The key to writing is ideas, and those don't always come out of thin air. 

Originally, I had crossed the event off my calendar because I had no idea who the author was. Today I find myself looking forward to my next visit to the library in hopes of checking out one of her books. Moreover, her story of her own father peaked my curiosity about my Irish-American roots. 

As she discussed her family of origin I could relate to what apparently seems to be a common thread in the Irish culture. It actually answered some questions I had about  my own upbringing, and to think I almost missed out on a new source of inspiration. 

Determined

Determined.

My second grandson is not even five months old, and he is already on the go scooting across the rug to get to his older brother's tractor. I'm not surprised in the least because from the very beginning he was extremely active. Before he was even born he got my daughter's attention with his in utero acrobatic feats.

In a matter of weeks Grandson Number Two seemed to have unusually good control of his neck, and wanted to be sitting up to observe the world around him. My daughter bought him a little frog chair that resulted in quite a few smiles as he happily watched his older brother run around and play. 

At the same time he kept repeatedly doing crunches each time he was in a reclined position. So much so that even changing his diaper became a challenge. He certainly was a determined little guy, and wasn't giving up easily. If doing twenty crunches a day was what it took to get him in a more upright position then he was up for the task. 

Now he is scooting along the floor pretty effortlessly trying to reach his brother's toys. His incredible strength and determination seems to be propelling him toward crawling ahead of schedule. In fact, the other day when he reached his brother's John Deere tractor he graced it with a little slobber. After being reminded to share by his mother, Grandson Number One quickly wiped off the slobber with his fingers, and proudly proclaimed, "I share."

Living in the Moment

Living in the moment. 

My cat Abby is one who truly lives in the moment. She's either happy or not, but either way she's going to let you know about it. 

As I write she is literally sitting on my chest purring loudly letting me know that she is happy. She steals a lot of moments throughout her day finding a way to be either on Chuck's or my lap. It is there that she seems most content. 

Of course, she might disagree when given the choice between lap time and food. If she's hungry or even if she's not, she's going to let you know about it repeatedly. At that moment you better feed her because she is relentless, and won't give up. 

Abby spends most of her day shuffling between the dining room chair, and the dining room rug. She used to meander between all six chairs until my sister gave me the tip to put a dryer sheet on the chairs that were off limits. Right now she has ownership of a comfy captain's chair covered with a towel. 

In the morning don't even think you are going to get to sleep in. Her majesty will you know that you have forgotten to fill her bowl with a loud wail, that is followed by a sweet meow as soon as you you stumble out of the bedroom to feed her. Abby is a girl who knows what she wants, when she wants it, and she pretty much gets her way most of the time. 

Yes, Abby doesn't waste time worrying about her past or future. She lives in the moment enjoying her life, and allowing us to go along for the ride. 

Two Observations

Two observations. 

I was picking up my mail from the post office a couple of days ago as they are not delivering to our neighborhood yet. As I was getting ready to walk out the door a young man on crutches was struggling to get through the door. I was unaware of his plight because I was checking to see if I had the right mail, since the post office seems to be set on giving me my neighbor's mail instead.  

As he pushed the door open, and hobbled a bit he caught my eye, and I realized his dilemma. I immediately pushed the door open for him, and apologized for not paying attention sooner. At the same time a young woman had rushed to his aid as well. She made eye contact with me, and I could tell she was not happy with me not assisting the young man. 

I immediately apologized for not helping him, and as I stepped away I realized that it bothered me that she didn't seem to be happy with my actions. I kept thinking, "Wait, a minute you don't know the whole story." I'm really a very considerate person, it's just that I happened to be checking my mail right at the time he was trying to get in."

Now I came away from this with two observations. The first being that it is easy to pass judgement before you know the whole story. I do this too just by someone's appearance, or by a snippet of information I might have received from social media. 

The other was how concerned I am with strangers' perceived opinions of me. This same kind of thing happened when I didn't fill the boot at an intersection recently. I had just filled it the day before, but I kept think the firefighter was thinking less of me for being cheap. I wanted to yell out the window, "Hey, I contributed yesterday! See I'm a decent person after all."

It bothers me on both accounts. I shouldn't be so quick to pass judgement, and maybe I shouldn't spend so much time making sure everyone likes me. 

A Little Horse Story

A little horse story. 

As a child I loved horses. I grew up watching horses at the movies, and pretending to ride one each time we traveled across the country to a new home. As enamored as I was with horses, I never actually rode one until I was about thirteen. 

Instead, when I was ten the girl who lived across the street from me, and I would play horses. She had a nice collection of toy horses, and I learned words like Appaloosa, and Palomino, as I pretended they were real.  One Christmas I got my own toy horse, a brown and white beauty, that I treasured. 

My first actual horseback riding experience didn't really go all that well. A friend I'd met at school took me to a place in Waxahachie that pretty much looked like the glue factory. Of course, that would never be a term used today, but those horses were pretty much used up. Except, I didn't care one bit. My romance with all things horses had come true until they put me on one. 

Let's just say I basically spent the entire time riding the fence line as the horse made his way back to the corral time and time again. The man who worked there would slap the horse, and send it back to the pasture, and it would turn around, and head back. I learned on a return visit to request a more docile horse. They gave me a sweet mare who was easy to handle, and I enjoyed getting to ride her the few times we went back. 

My next door neighbor accompanied us once, and she must have had some prior experience because she rode a horse that could actually gallop. My horse seemed quite content to move at a slower pace, and I could never get her to go faster than a trot. On one particular visit I convinced my friend to let me ride her horse because I wanted to be able to "ride like the wind." Let's just say that I was never able to get that horse to stop, and had to dismount while he was still moving. My horse looked better and better!

As an adult I've only ridden a horse a handful of times, and primarily on a trail while vacationing. The last time was in Colorado when Brittany was in middle school, and although I  handled the horse well, I was afraid I had a permanent case of bow-leggedness when I finished the ride.  

After my love of horses from afar, you can imagine how tickled I was to see a video of my two year old grandson riding a horse that his grandparents from Virginia had brought him last week. He was sitting on the same saddle that his Dad has used as a young child, and he looked quite pleased with himself. His Pop was leading Lilly, his horse, and his Dad was right there beside him cheering him on as he always does. A picture was snapped of three generations of horsemen.

That sure is one lucky boy, and I couldn't help but think how my dream of owning a horse, had come true a few generations later. I know it won't be too much longer that he will be handling Lilly all on his own, and he too will be riding like the wind!

Out of the Box

Out of the box. 

One of the last areas of our house to get organized has been the garage. This primarily has been due to the fact that since we're selling the farm we have begun to cart home the "stuff" we want to keep. It has all found its way into our garage waiting to be assigned a home. 

This weekend we made a trip to Sam's to purchase some shelving. It's hard to organize when you have no place to put the "stuff." Chuck picked out a six-shelf unit that he thought would do the trick. We decided we could always come back to pick up another one if needed. 

A day later Chuck began assembling the shelf which resembled an old Erector Set from the sixties. Thank goodness he is mechanical because if left up to me it would have to remain in the box. He did ask, though, for my assistance as it did require more than one person to put it together. 

At one point he was ready to connect the upper shelves to the lower. It looked like it might be a little tricky to prevent it from toppling over mid-stream. It was then that I did a very unusual thing for me. As I looked at both pieces I began to wonder if they had to be connected? Would it work to have two separate shorter shelves instead?

You would still have the six shelves, but not the massive seven foot height of the intended structure. As Chuck stopped to consider my crazy idea, he realized in doing so one of the shelves would be perfect height for a workspace. The more he thought about the idea, the more he liked it. 

I was pretty shocked at myself because just a week ago I was admitting that thinking out of the box was not necessarily my strong suit, and here I was doing so. I was actually quite pleased with myself, and the garage ended up looking great. 

Who Likes it Best?

Who likes it best?

About a month ago I purchased a set of three small balls that resembled the flubber balls of our old dodge ball days. I figured they would be perfect for my grandson to play with in our new backyard. 

Sure enough, the last time he visited he had a great time playing with them, but I think Cooper might have enjoyed them more. Although, they are a little too big to fit in his mouth, he can bat them around with his paws pretty effortlessly. 

My grandson, and Cooper were quite a team as they chased each other around the yard playing their own game of keep away. Unfortunately Cooper might have also been involved in an unintentional game of dodge ball due to the inaccurate aim of a two year old. Luckily, no harm was done, and they both went on to play some more. 

Now that the two year old has returned home Cooper still enjoys chasing the balls around the yard, until they rest in the dip beside the fence, and his lack of an opposable thumb makes it impossible for him to retrieve them. 

That's where I come into play as I make the trek across the yard to get them for him. To be honest I'm pretty tickled that the two of them are starting to really play together, and that Poochies as my grandson likes to call Cooper is actually enjoying himself. 

Steps To Better Eating

Steps To Better Eating. 

If you have considered eating healthier it's easy to get overwhelmed. To begin with there are so many different schools of thought when it comes to what you should eat. I'm not going to share with you a specific diet, rather I'm going to give you a few tips that have worked for me. 

My journey to healthy eating really is about a five year journey, and it has certainly been far from perfect, but I am content with how I'm maintaining my weight, getting great results on my blood work, and just an overall feeling of wellness. 

1. Begin eating more real food- The blog 100 Days of Real Food got me started on trying to eat less processed, and more real food. I began checking ingredients, and looking for five or less that I could recognize and pronounce. When I stopped eating so much processed food my reoccurring headaches became fewer and fewer, and now are gone. 

2. Shop the perimeter of the grocery store- A good way to start buying healthier choices is to shop the perimeter of the store vs. the aisles. The only time I'm usually entering the aisles is to buy whole grain pasta, canned tomatoes, lots of beans, peanut butter, tea, and frozen foods. 

3. Brew your own tea- I absolutely love unsweetened tea, the stronger the better. Black tea has a very refreshing taste. To be honest, I didn't always feel this way. I used to use sugar, and then artificial sweetener in my tea. When I stopped it took a little time to acquire a taste for the unsweetened variety. I usually only drink water, tea, and coffee, and don't waste my time on sodas or diet sodas. 

4. Sprouts- If you are fortunate enough to have a Sprouts nearby take advantage of their produce. I have found their prices to be excellent, and are actually advertised as loss leaders. I rarely buy any of the pricier products, and get most of my groceries from Walmart. While you are there spring for a loaf of Ezekiel Flax bread found in the refrigerated section of the bakery, and try it toasted. Add a little real butter, and your tastebuds will thank you. 

5. Pasture raised eggs- I have made the decision to spend more on pasture raised eggs, and usually buy Vital Farms when available. You might enjoy checking out their website to learn more about their philosophy toward raising hens. One of my favorite breakfasts is avocado toast with a fried egg on top. I toast Ezekiel bread, and top it with a mashed avocado with lime and seasoning, and put an egg on top. This breakfast is to die for. 

6. Steel cut oats- For sixty years I never liked oatmeal, that is until I tried steel cut oats. I think for me the texture of the mushy oats is what I didn't like. I do not add sweetener to my oats, but use either fresh or frozen blueberries instead. I make these oats on the stove, and they take about ten minutes, but it is ten minutes well spent. 

7. Hummus- I used to think that lunch always had to be accompanied by chips. Now don't get me wrong, I still have a weakness for their salty, crispy goodness, but now I add raw veggies, and hummus as my side. I recently discovered sugar snap peas, and really like their crispness. Although, the "baby carrots," are convenient, I prefer the real deal, and cut up my own. I also add a bunch of broccoli crowns to the mix, and I'm quite content. 

8. Brown bag popcorn- Popcorn has always been my go to snack, and today I pop my own in the microwave using a brown paper lunch bag. I put 1/4 cup of kernels in the bag, and pop until the popping slows. Don't be tempted to get a few more pops because it can burn easily. I dump it in a bowl, and give it a spritz of olive oil. I then add salt, and my homemade "Parmesan." I blend 1 cup of slivered almonds with 1/4 cup of nutritional yeast, and 3/4 tsp kosher salt in the blender, and make this salty nutty delight. 

9. Raw honey- I've been picking up a large bottle of Nature Nate's raw honey at Sam's and use it in my hot tea.  Raw honey is more nutritional since it doesn't have any added corn syrup. 

10. Herbal tea- After my tour of Celestial Seasonings in Boulder, Colorado, I became hooked on tea. Many times I fix a cup for Chuck and I before bedtime to help aid in sleeping. 

11. Meatless Monday- If you've never considered fixing a meal without meat you might want to consider it. Pinterest can be your best friend when it comes to finding delicious recipes. If you don't think you can give up meat, try looking for a new side dish. I was surprised to learn how delicious many meals are that are made from chick peas or black beans. Chuck and I eat less meat than before, and enjoy trying new places and dishes. I have found it easier to maintain my weight keeping my meat and dairy consumption in check. 

I also want to endorse Weight Watchers if you are wanting to learn more about healthier eating.  If you choose to join I encourage you to make the weekly meetings a part of your health routine. Being with like-minded people goes a long way to keep you motivated, and you will always come away with something you didn't know before. For many having the accountability of a weekly weigh-in leads to better success as well. 

If you have any questions I'd be more than happy to help.