Are You Ready for Holiday Baking?

It's that time of year again when your most passed down and cherished holiday cookie, pie and other sugar plum treats make its way to your neighbor, child's teacher, office or family gathering to satisfy as only a Christmas goodie can.  It actually takes quite a bit of forethought to pull off that holiday baking effectively so here is a top 5 list of "must dos" to get organized, stay stress free and have fun in the kitchen:

1. Make a List and Check It Twice

Grab those well worn cookbooks and ear-tabbed sheets of paper that hold your most favorite and tried and true recipes.  Write down which recipes you'll be using and who will be the recipients.  Check it again to make sure you've reasonably estimated the cost, as well as you have the time to fit it all in.  Check your calendar to ensure you have left yourself ample time to make and deliver any that are gifts.

2. Make It All Pretty

Once you know what you'll be baking and for whom spend some time thinking about how you'll wrap and adorn these delights.  You'll want the anticipation of what's inside to be just as exciting as that first bite.  Mason jars, paper boxes, decorative tins, bakers twine, clear bags, labels and tags are a good place to start.  Use your imagination...and start stocking up!

3. Eyeball Your Pantry

You may not have the time (or inclination) to clean out your entire pantry but spend some time seeing what you do (or don't) have.  Pitch expired and old ingredients (especially baking powder and sodas, flours, and spices) and make a note of what needs to be replaced and repurchased.  Take a quick gander at your recipes and add on any new ingredients you may not have.

4. Do You Have All the Right Tools

Nothing is worse than having the cookie dough all ready to go and your assembly-line production gets held up because you are a baking sheet or two short. Make sure you have all the tools and pans ready to go.  Add any missing items to your ingredient purchasing list.

5. Find Your Trusty Assistants

Pull out your heavy duty mixer, food processor and any other small appliance and related accessories, assess for dust and clean up as needed.  And while your at it see which human helpers are going to be rolling up their sleeves too.

Bonus Tip (but probably pretty important):

Test run a batch especially if they are food gifts.  This is a must for a new recipe and I am sure your family will be VERY happy to be the taste testers.

Now that you are armed with the essential ingredients for stress-free holiday baking, get the flour flying!  And I'll be a taste tester if you need one.

Turkey Hangover? What to Do with Those Leftovers from Your Thanksgiving Feast

For many years, my mom's friend, Beverly, would whisk the turkey carcass from the table once she noticed everyone's eyes were glazed over from the debauchery of a typical Thanksgiving meal and plop it into a large pot of simmering water she had already started on the stove top.  She'd scuttle over to the veggie crisper and pluck some celery, carrots and onions, chop away like a seasoned sous chef and create this incredibly rich turkey broth/soup for later consumption.  A similar ritual would be created with the ham bone.

I always found these two rituals to be fairly constant but what to do with the leftover turkey and ham meat besides making yourself sick of it all weekend with yet another serving of turkey and gravy, turkey and cranberry, or ham sandwiches was a more pressing question for me.  My family are not big leftover fans so rehashing these meats has to look and taste like a whole new meal.

Since I created The Whole Meal I have been able to solve my dilemma pretty well so I'll share with you some of my favorite "to go" recipes that easily transform your leftover turkey or ham to a new yuminess.

For Leftover Turkey:

Turkey a la King:

 
My dad and I sat sipping tea the day after Thanksgiving reminiscing about Thanksgivings past and he reminded me of one of my favorite childhood meals he used to prepare, usually with leftover Thanksgiving turkey, Turkey a la King.  This is my whole foods adaptation (no canned soup in this recipe!) of this retro classic and it tasted just as good, maybe even better, than I remembered.

Slow Cooker Turkey BBQ:

Just throw the leftover turkey into a slow cooker, kick your processed BBQ sauce to the curb and try this homemade version instead.  You'll come home after all your Black Friday adventures to these ready-to-assemble BBQ sandwiches (and maybe even a beer!).  You won't need the entire 5-6 hours cook time as you'll be using cooked turkey.  Try cutting the time to 2-3 hours on LOW setting.

Turkey, Apple Bacon and Spinach Salad with Maple Dressing:

Need some lighter eating?  Try this entree salad chock full of the season's best produce- apples and cool weather spinach.  The recipe originally calls for chicken but I think your leftover turkey would be pretty perfect.  Have some leftover cranberry sauce?  I wouldn't be opposed to adding a scoop on top!





Slow Cooker Creamy Turkey and Wild Rice Soup:

While most of us default to a turkey and vegetable noodle soup for that left over turkey (especially if you made homemade turkey broth) whip up a nice riff on the classic.  A little bit creamy and a little bit nutty (from the wild rice) you'll still have your soup and not be sick of it!





Turkey and Kale Quinoa Bowl:

More lighter eating with one of my favorite all-in-one "bowls"; this time replacing the cooked chicken with turkey.  This one will make you wish for Thanksgiving leftovers everyday.






For Leftover Ham:

Slow Cooker Split Pea Soup:

A classic ham soup for cool weather but this version is a bit more brothier than thick.  Add in a green salad and some good artisan bread and this slow cooker meal is pretty well rounded with minimal effort.




Southwestern S'Mac and Cheese:

Ok, this may be stick to your ribs eating but it's so darn good!  This is one of the best mac and cheeses I have ever had (recreated from  Scottsdale’s Gainey Ranch Grand Hyatt's version).  If you are hunkered in over the weekend and love spending time in the kitchen make this. I can not begin to tell you how good roasted poblano, Mexican cheeses and smoky ham are together.


Slow Cooker Senator Bean Soup:

Show your American spirit with this delicious ham and bean soup that dates back to 1903.  If you've never had this soup that is still served in the U.S. Senate's restaurant it's an oldie but goodie.







Barley, Ham and Collards:

I've been living in the south for over 2 decades so I would be remiss in not including a ham and collard greens recipe.  This is a perfect lighter cool weather meal.  The soup includes kohlrabi, also known as German turnip.  If you've never had this tuberous cousin to broccoli and cabbage give it a try.  It sweetens when cooked which adds  a nice dimension to the salty ham and bitter greens.






Getting creative with all those leftover Thanksgiving sides is just as hard.  These recipes from Mom.me are the most unique and cool ideas I have found: What to Do with Thanksgiving Side Dishes Leftovers. 

Some Healthy Ideas for Gluten-Free Snacking

Whether you are going gluten-free because you truly have intolerance to wheat and all its derivatives (celiac disease) or just trying to reduce your wheat consumption, try not to fall into the trap of thinking your only snacking options are all those "gluten-free" highly processed snacks typically found in the inner aisles of most grocery stores (i.e.; the aisles we most want to avoid).

There are so many whole foods options that are naturally gluten-free and fuel your body the proper way.  While fruit and vegetables may be the most obvious choices that can get boring especially if your senses are used to snacking on processed snacks.  Ease your taste buds into some of these tasty, whole-foods snacks where you'll never miss a chip or slice of wheat bread again.

Here are my top suggestions:

1. Bean Dips: Yes, eat your veggies but pair them with bean dips which are full of fiber, complex carbs, as well as an array of vitamins, minerals and antioxidants.  Most grocers now offer high quality bean dips like hummus, black bean, and even edamame.  Or you can make your own.  Try The Whole Meal's Homemade Hummus or check out Eating Well's slideshow of healthy bean dips.  If you must give in to your need for chips or crackers try tortilla chips or one of my newly discovered gluten-free chips, Trader Joe's Roasted Plaintain Chips.

2. Fruit Smoothies:  You probably have most of the ingredients for a fiber-, antioxidant-, and vitamin-rich sweet drink that fills you up and fuels you right.  Keep it all fruit based or add in a green (spinach or kale) to up the nutritional benefits.  If you want to limit the sugar use coconut, almond, or cow's milk as your base rather than a fruit juice.  There are so many websites and cookbooks on smoothie recipes but this smoothie primer from Rodale's Organic Life has some great basic but delicious recipes to start you off right.

3. Nuts, Seeds and Dried Fruit:  Best known as trail mixes when paired together but darn good on their own; you choose how you want to eat them.  These three whole foods are the basis for so many raw snacks.  One of my favorite's is The Whole Meal's Chocolate Cranberry Truffles, which are perfect for a pre- or post-workout, an afternoon pick-me-up or dessert.    As far as trail mixes go both Trader Joe's and Whole Foods offer some really good ones.  Or check out this cool twist on a trail mix in muffin form, On-The-Go Breakfast Oatmeal Trail Mix Cupcakes, from one of my favorite food sites, Chocolate Covered Kate (note that many that suffer from celiac may not be able to tolerate oats).

4. Yogurt Parfaits: These dairy-based snacks are a great source of calcium and protein from the yogurt, fiber from the granola and fruit and, of course, lots of antioxidants in the fruit.  It's super filling and easy to whip together.  My girls' favorite version is layering some plain Greek yogurt on the bottom of a glass cup, followed by a scoop of Bare Naked's Triple Berry Fit Granola, and topped with a handful of frozen blueberries.  They then drizzle a little raw honey on top.

5. Pre-made Snacks: Ok ok, I will concede that we live in this modern world and sometimes we need a processed food to fill in the gaps; i.e. our kids needing a snack in the car on the way to an after school activity, you needing a snack on the go, surprise guests to the house and need something to put out to nibble, so Heavy.com has put together a list of some gluten-free snacks found in those middle aisles.  I have to admit I have had every one of these items in my house (except #10) and they nailed it.

The whole foods gluten free options are only as limited as your imagination.  Stock your pantry and fridge right and healthy wheat-free snacking is only a door away.

Dinner and a Book- Dracula by Bram Stoker

Last year I started a blog series on book clubs and matching your menu to the theme of the book.  Last October I hosted and we read Frankenstein by Mary Shelley.  Here is the link to my blog post on what we ate and the recipes: Dinner and a Book- Frankenstein by Mary Shelley.  This year I chose Dracula by Bram Stoker, which has a lot of Romanian food references making dinner choices easy (Transylvania is in Romania).

One of the main characters, Jonathan Hawker, the young lawyer that unknowingly aids Count Dracula's intent to have his diabolic ways in London, references "paprika hendl" early on in the book when he first arrives in Klausenburg at Hotel Royale before his fateful stay at Count Dracula's castle.

"I had for dinner, or rather supper, a chicken done up some way with red pepper, which was very good but thirsty.  I asked the waiter, and he said it was called "paprika hendl", and that, as it was a national dish, I should be able to get it anywhere along the Carpathians." Dracula, Chapter 1.

"Paprika hendl" is essentially chicken paprikash or  paprikáscsirke in Hungarian (also popular in Romania, which border Hungary). It’s typically served with egg noodles or dumplings.    Some versions include tomatoes but I find the paprika spice is more dominant without any tomato and probably was intended without.  Here is the version I made:


Paprika Chicken:
Serves 4-5
30 minutes

1/2 tablespoon grape seed or canola oil

2.5 pounds boneless skinless chicken breasts or thighs, cut into bite sized pieces1/2 teaspoon each sea salt and ground black pepper  

2 tablespoons butter
2 onions, sliced
3 tablespoons of Hungarian sweet paprika*
2 tablespoons flour1 cup chicken stock

1 cup sour cream

Directions:

Heat the oil in a large flat skillet or saute pan over medium-high heat, add the chicken pieces, season with the salt and pepper and brown for 3-5 minutes. Remove the chicken with a slotted spoon to a bowl or plate and set aside.

In the same pot, add the butter, onions, paprika, and flour. Stir together until the onions are translucent and soft and mixture is smooth (no lumps from the flour).

Add 1/2 - 3/4 cup of water and the chicken stock; then add back in the chicken. Bring to a boil, reduce heat and simmer for 20–30 minutes or until the chicken is cooked through (if the mixture seems a little thick, whisk in more flour, a 1/2 tablespoon at a time, until desired consistency).

Remove from the heat and stir in the sour cream.  I served the chicken paprika over hot cooked wide egg noodles.

* I had a tough time finding Hungarian sweet paprika so I used regular paprika (it's still a sweet version) but I also replaced 1/2 to 1 tablespoon of the paprika with smoked paprika for a smoky layer of heat.  If you have Hungarian paprika I highly recommend you use it to keep it authentic.

"I had for breakfast more paprika, and a sort of porridge of maize flour which they said was "mamaliga" and egg-plant with forcemeat, a very excellent dish, which they call "impletata".  Dracula, Chapter 1.

I have think that "forcemeat" is ground sausage but one of my book club friends is a vegetarian so I adapted the "impletata" which is Romanian for "stuffed" to include quinoa instead of sausage.  We all agreed that it was delicious and a better complementary side dish to the heavier chicken dish.  Here is the recipe:

Eggplant Impletata (Quinoa Stuffed Eggplant):

Serves 4

1 hour 10 minutes

1 cup uncooked quinoa, rinsed and drained

2 eggplants, cut in half lengthwise

4 garlic cloves, minced
1/2 cup fresh basil, coarsely chopped
1 tomato, chopped
1/2 teaspoono each sea salt and ground black pepper
1/4 cup olive oil

4 ounces goat cheese, crumbled

Directions:

Preheat oven to 350 degrees F.

Cook the quinoa according to package directions.  Set aside.

Scoop out the middle of each eggplant half and cut into bite sized pieces.  Place the pieces in a mixing bowl and salt the pieces and the shells for 30 minutes.  Rinse the eggplant pieces and shells to remove excess salt.  

In a large mixing bowl combine the cooked quinoa with the eggplant pieces, the minced garlic, fresh basil, chopped tomato and salt and pepper.  Stuff the shells with the quinoa mixture, sprinkle the goat cheese evenly among the 4 shells and drizzle the olive oil evenly on top of each stuffed shell.

Place the stuffed eggplant halves on a lightly oiled baking sheet and bake for about 25-30 minutes until the eggplant pieces are tender.

Serve immediately.  If the quinoa stuffing seems dry you can drizzle a little olive oil, water or chicken broth on top to moisten it.  

I had leftover quinoa stuffing which i placed in a lightly oil baking dish.  I added in a can of white kidney beans, topped with the goat cheese and olive oil and baked along with the eggplant halves.  

A simple raw red cabbage slaw rounded out the meal.  I massaged the shredded cabbage with some olive oil, salt and pepper and coconut date sugar.  

My friend, Cindy K., brought a great in-theme drink she called "Dracula's Blood".  She mixed vodka, peach schnapps and cranberry juice together and spiked it with a little red food coloring.  We all loved it, as well as it was very fun to start the night with a themed drink.  During dinner we like to drink wine and I found this Apothic Dark red blend that made us feel we were drinking at Dracula's table!  

My friends provided desserts but if you want to keep in theme with sweets too here is a great place to find some traditional Romanian treats: Romanian Desserts.

I love Halloween and I love to read; needless to say I'll be hosting next October's book club:  The Strange Case of Dr Jekyll and Mr Hyde?

A Slow Cooker Primer for the Start of Slow Cooker Season

Although I use my slow cooker year round Fall does seem to be the season we kick off all our stews, soups and braising.  What better time then to make sure you know how to maximize the use of your slow cooker for optimal results.

Here are my top tips for slow cooker perfection:

1.  Slow is the way to go: While I do on occasion crank my slow cooker to high (especially if it is early to mid afternoon and I need dinner done sooner rather than later) most dishes benefit from low gentle heat which is what you will get on the low setting.  Low heat for a long period of time really brings out the flavors of all the ingredients.  The best benefit, however, is that you can be out all day with no worries of overdoing it.

2. Cheap is good:  Slow cooking tougher meats really helps these cheaper, economical cuts- think briskets, chucks, shoulder, thighs- and when cooked this way they end up being the best bits of an animal.  For the vegetarians don't rule out inexpensive dried beans which do really well in a slow cooker and eliminate the high sodium and preservatives usually found in canned versions.

3. Effortless is Usually the Biggest Attraction:  The main reason many of us use a slow cooker is for its ease which starts with picking recipes that have minimal to no pre-prep.  Soups and stews fit into this category as the ingredients are thrown in all at once.  Sometimes you'll want to brown meats first as this caramelizes the crust giving it a nice color but it's not necessary.  Likewise, onions and garlic sometimes benefit from being cooked first prior to adding to a slow cooker but again not necessary.  It'll mainly be a taste preference.

4. Keep that lid on:  While it is very tempting to take a peak resist the urge as every time you open the slow cooker you increase the cook time.  You won't ruin your dish but the whole premise behind a slow cooker is to trap heat in and cook food for a long period of time.  Lift the lid and it'll take time to get the temperature back to where it was prior to your peeking.

5. Some Ingredients Need Later Rather Than Sooner:  Ideally it's best to have all ingredients put in at the same time but there are some recipes that have ingredients that do not do well with that long a cook time.  In most cases, rice, pasta, dairy and fresh herbs fit into this category.

6. Don't Be Gettin' All Liberal With Your Liquids: Because the lid will trap heat it also does not allow for any evaporation as well.  A standard recipe will need about 1/3 less when adapted for a slow cooker.  Liquids should ideally just cover your ingredients; don't have them swimming in them.

7. For All You Out-the-Door-Early Slow Cooker Users:  Take the time the night before and get your slow cooker insert ready to go and store in the fridge overnight.  The next morning when you shuffle downstairs for your coffee, take out the insert to bring it as close to room temperature as possible, get yourself ready for your day and pop the insert in the slow cooker, turn it on, and conquer your day.

Now that you know how to maximize a slow cooker for the yummiest meals, click on Consumer Report's Slow Cooker Buying Guide especially if you are new to buying or in the market for a new one.

And now you'll need some inspiration for your slow cooker.  Of course The Whole Meal is a great source for soups, stews, roasts and even desserts made effortlessly in your slow cooker.  Here are a few of my favorites:

Slow Cooker Italian Meatballs      

Slow Cooker Butternut Squash Risotto

Slow Cooker Linguine with Clam Sauce

Slow Cooker Apple Cider Chicken and Vegetable Soup


I get a lot of inspiration from Stephanie O'dea's A Year of Slow Cooking, an entire site dedicated to all things slow cooking.  She's got some great Halloween recipes right now on the home page.

Slow Coor Butternut Squash Barley Risotto

Slow Cooker Butternut Squash Barley Risotto

Food and Household Tips to Kick Off Fall

The start of a new season is a great time to change things up and prepare for what each season brings.  Fall is a time to transition to warmer foods, purge summer's heat and travels, as well as get yourself ready for the following season, winter, a time when many are hunkering in due to inclement weather.

Here are some of my favorite tips to help you transition to fall:

Preserve Fall Produce:

While most of us think of canning as the only means of preserving produce (and this is a great way to have access to fruit and vegetables outside of their natural growing season) making sauces, juices and butters are a great, easy way to preserve some of late summer and fall's fruits such as apples, pears, berries, pumpkins, and figs.

There are so many sites that can guide you on canning and other methods of preservation but I love Pick Your Own.org  as it's a one-stop site for all  things local produce.  I have used this site over the years to find the best places to go in the Tampa Bay area to pick strawberries and blueberries with my kids, as well as where to go pick apples and pumpkins when we are in the Philadelphia area in the fall.   They provide a nationwide (and international!) list of farms you can go to pick you own with links to each state.  It's also a great resource for all things pertaining to what to do with all that produce.  The All About Home Canning, Freezing and Making Jams and Jellies has it all- recipes, guides, and directions.  Just peruse through its extensive list and decide what interests you.

Here is my easy foolproof slow cooker version for no sugar applesauce.  It's one of my favorite uses for all those amazing apples showing up at your local farmer's markets and grocers.

Freeze Soups:

Yup.  Are you ramping up your soup consumption?  Many can be frozen to save for later use so refer to The National Center for Food Preservation's handy freezing guide (includes not only soups but all kind of foods!).  Soups can be canned too (who knew) and NCFP has a guide for canning soups.

The Whole Meal has an amazing array of soups to get your through the cooler season but Slow Cooker Italian Turkey Soup and Sunset Dal and Pumpkin Soup are two of my favorites that freeze well.



Declutter:

Spend some time decluttering your spaces.  It's on my list for sure!  While it may seem overwhelming I really like Planning with Kids' easy to follow declutter tips.  I am also reading The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Maria Condo.  Pretty life changing stuff (No pun intended)!

Fall Cleaning- Inside and Outside the House:

So if you can't get enough after you have decluttered or can't manage the decluttering but can tackle fall cleaning here is a great Fall Cleaning Check List by Organized House.  

As you can see Spring is not the only time to get your life in order.  All change of seasons offer natural cycles in which to reassess, reorganize, and regroup in many areas of our lives.  Happy Fall!

Fermented Foods and Why You Should Consume Some on a Daily Basis

I've been wanting to share the big deal about fermented foods with you for a while but it took Munich's Oktoberfest to kick me into gear as it's most popular attraction, beer, goes through a fermenting process.  Germany's love of sauerkraut, which goes so well with all those bratwurst, is one of my favorite fermented foods.

Fermented foods have been around for thousands of years.  According to the Food and Agricultural Organization of the United Nations (FAO), "Fermenting is one of the oldest forms of food preservation technologies in the world. Indigenous fermented foods such as bread, cheese and wine are strongly linked to culture and tradition, especially in rural households and village communities".

Why are fermented food so important in our modern lives?  Since the industrialization of food, especially in the United States, many popular fermented (and non fermented) foods became highly pasteurized.  The pasteurization process strips out the beneficial enzymes and good bacteria needed for proper digestion.  Digestive disorders are pretty common in this country (how can we ignore the popularity of all the Pepto Bismol and Prilosec drugs?) and 85% of our immunity resides in our gut. Balance the gut and you eliminate a slew of western disease.

So what is an enzyme- and good bacteria-deprived gut to do?  Throw away all your drugs and consume some fermented foods a couple times per day.  Almost all cultures from around the world have passed down this fermentation process so your taste buds should be able to find something that is appealing.  Here are the most popular ones: sauerkraut, pickles, yogurt, kefir, kombucha, wine, beer, kimchi, and miso.  Other lesser know fermented products that you usually consume regularly include coffee, some teas, chocolate, vinegar, salami, cultured butter, cheese.  Note, however, that I am referring to the unpasteurized versions of these foods.

Most vegetables can be fermented and Dr.Mercola gives a great primer in his article "Tips for Fermenting at Home".

Try your hand at making some other fermented foods such as yogurt, cheese, juices, sourdough bread and even ketchup with Organic Authority's 10 Foods You Can Easily Make at Home.

Bringing Mindfulness Into Your Everyday Life

You must live in the present, launch yourself on every wave, find your eternity in each moment. - Henry David Thoreau

I am on Day 2 of KindSpring's 21-Day Mindfulness Challenge; it's KindSpring's way of helping us to purposefully focus on the present, a vital skill for our hyper busy lives.

Mindfulness is not just meditating if that is what comes to mind for most of you.  Rather mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.  It also helps us learn how to accept our lives, in the present moment, without judgement.

Not an easy feat you are thinking?  I must admit it does take practice, a lot of it, especially for those of us that are programmed to multi task and are driven more by achievement rather than the journey.  But I am here to tell you letting go and being fully present can be done, feels really good, and shifts you to prioritize your life for what really matters (family, friends, purpose, abundance, happiness to name a few).

And it seems that thousands of scientific and psychological studies agree with me.  Although mindfulness has its roots in Buddhism, a secular practice of mindfulness has entered the American mainstream in recent years, in part through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979.

Here are just a few of the benefits practicing mindfulness, even for a few weeks, can produce:

1. It's good for our bodies: practicing mindfulness meditation boosts our immune system’s ability to fight off illness.

2. It's good for our minds: mindfulness increases positive emotions while reducing negative emotions and stress.  Research has found that it increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.

3. It's good for our spirit: Mindfulness fosters compassion and altruism.  Mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions.

On the same day that I started my 21-Day Mindfulness Challenge, this video by Daily Good, a sister site to KindSpring, popped into my inbox: 6th Graders on Mindfulness.  My youngest just hit 6th grade so of course I was going to open it.  It's only 2 minutes so give it a listen, if only to give you hope that the future generations will have an awareness of and, more importantly, the skills to do  what it will take to change the world the way it needs to change.  As the Dali Lama says, "Love and compassion are necessities, not luxuries. Without them, humanity cannot survive."  Hint, hint..go back and read #3 benefit of practicing mindfulness.  This video was the topic of conversation between my 6th grader and myself yesterday in the car.  We discussed ways for her to practice mindfulness and I asked her to think of one of her teachers that might be encouraged to take on this task in her middle school.  

How can you cultivate mindfulness?  

Jon Kabat-Zinn emphasizes that although mindfulness can be cultivated through formal meditation, that’s not the only way. He goes on to say,  “It’s not really about sitting in the full lotus, like pretending you’re a statue in a British museum.  It’s about living your life as if it really mattered, moment by moment by moment by moment.” 

Here are a few key components of practicing mindfulness that Kabat-Zinn and others identify:

1. Pay close attention to your breathing, especially when you’re feeling intense emotions.

2. Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.

3. Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.

4. Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.

Here are some more exercises from Pocket Mindfulness to incorporate mindfulness into your daily life: 6 Mindfulness Exercises You Can Try Today.  

If you are ready to start a meditation practice, here is a good place to start: Meditation for People Who Don't Meditate (A 12-Step Guide).  As you can tell from the title, the author, Daniel Scott, a yoga teacher, keeps it light and funny but he nails the basics.  

Join me in the 21-Day Mindfulness Challenge!  Start on the day you sign up or go back to Day 1.  Either way, we could all use a little bit of mindfulness to better our already great lives and a challenge to jump start the process, well, you gotta love that!

Trying to Live More in the Moment? Look to Your Cat or Dog for Inspiration

It was suggested to me from a friend that I should blog one of TWM's Instagram posts that addressed her amazement with her dogs' ability to just fall asleep - anytime and anywhere.  I had the same awe with our kitten, Serena, which led to the Instagram post.


Here it is:

Working from home "sweet demon" kitten likes to keep me company when I write and I often look up and see her in this languid repose. 

It got me thinking of a cat's ability to sleep - anytime, anywhere and a lot of it....something we humans have a tough time doing; i.e., natural sleep. 

We can, however,  learn a lot from a cat's relationship with waking and sleeping. They play hard ( way more than humans even if they do sleep 12-16 hrs/ day) but have unusual ( at ease) continuity between awake and asleep.  In contrast we distance ourselves and fight off sleep during the day - just incapable or don't believe in napping.

Cats are crepuscular: programmed to be active in twilight hours of dusk and dawn. We routinely sleep through dawn and rush through dusk. Could a cat's secure sense of sleep be the secret to their poise, curiosity and nine lives? 

So I challenge you to be a copycat! Being in twilight suggests being in the here and now. Carry the elements of "cat " sleep with you throughout your day - poise, serenity, and relaxation. 

Gotta go- " sweet demon" just woke up and is ready to play! ❤️

It's the Height of Summer So Go Explore Your Local Farmers' Markets!

Farmers' markets are one of the oldest forms of direct marketing by small farmers. From the traditional "mercados" in the Peruvian Andes to the unique street markets in Asia, growers all over the world gather weekly to sell their produce directly to the public. In the last decade they have become a favorite marketing method for many farmers throughout the United States, and a weekly ritual for many shoppers.

I found this great article that is spot on as to why you should make farmers' markets a regular stop in your food purchases.  I couldn't have said it any better : 10 Reasons to Support Farmer's Markets

The USDA's Farmers Market Directory Search makes it easy to find the closest farmers' markets in your area.  It'll search by zip code and has other searchable criteria like winter markets, products available, payment methods, etc.  Your search includes general information on the market, where it is located as well the distance and link to website, if applicable.

For those of you that are on the go this summer and care to find local farmer's markets in your travels download Farmstand, a free smartphone app that helps you find the best locally grown food from over 8,700 farmers' markets around the world.

The Whole Meal's library is chock full of recipes that help you prepare your farmers' market finds (given that is the whole premise behind TWM; taking the guesswork out of preparing healthy, seasonal, whole foods-based meals).  Here are 4 of my favorites that really capture summer's amazing bounty:

Sandra's Super Addictive Hot Salsa:  The abundance of bell and hot peppers that can be found this time of year are uniquely combined in this tomato-less salsa that will become a staple in your house.  I slather this fresh raw salsa on everything from eggs to rice to grilled meats.

Skillet Pork Chops with Nectarines: All stone fruit are hitting their peak now through the beginning of fall so take advantage of these super sweet and juicy summer classics in savory preparations like this easy skillet dish.  Not a pork eater?  Substitute boneless, skinless chicken breasts or even firm white fish instead.

Quinoa with Gazpacho and Red Beans:  What is not to love about a chunky summer gazpacho that tops gluten-free and quick cooking quinoa and fiber rich red beans?  While this flavorful meal can stand alone, try it as side dish to grilled sausages.  Need an excuse for simple, unique and impressible al fresco entertaining?  This would be it!

End-of-Summer Shrimp and Green Bean Salad:  A subscriber favorite and with one bite you'll see why.  Grilled shrimp, salty bacon, nutty Parmesan cheese, crisp green beans, and fragrant basil all tossed in a tangy vinaigrette?  Yes!  You need this summer through the early fall!

I know that you are ready to go find your local farmer's markets and hopefully this blog post has you pointed you in the right direction.

Be fearless and curious in the local produce that is out there and have fun serving them up to your family and friends.  Along with TWM check out cookbooks (there are so many available that are written with farmers' market produce in mind), search the internet, hit up your grandmother's recipes or just be inspired to make what feels good and healthy to you.  Biting into a raw, juicy heirloom tomato or eating an entire pint of ruby red raspberries, by the way, is allowed too!

Ode to Dad

I found this poem on Power Poetry and the young poet did such a perfect job describing the importance and impact of being a father that I'll let her love shine.

This is to my husband, my father, stepfather and all the great dads that I am lucky enough to know; Happy Father's Day!

Ode to My Dad

This is for my hero, my dad
He is the best father a kid could ever have.
He laughs a lot, and makes me happy
Even though some of his jokes are kind of sappy.
I try to do things on my own, because that is how I'm raised.
But my dad is there in case I fail, and he is never fazed.
He picks me up and dusts me off, and shows me how it's done.
He makes things seem so easy,
even hard jobs seem like fun.
Sometimes he is a chef, working at the barbecue.
I can still smell the smoke as he cooks a steak or two.
Sometimes he is a chauffeur, driving here and there but,
Sometimes I drive him crazy.
I'm surprised he still has hair.
Some days we argue, and even slam some doors,
But sometimes everything's perfect, like when we aren't fighting or doing chores.
I know my daddy will always protect me and always keep me safe.
He would do anything to keep a smile on my face, and I would do the same.
We love each other a whole lot.
That is why I'm daddy's little girl.

-Soddytennisgirl