Mindful Monday

Happy Monday, all!  It was just beautiful weather here in NJ over the weekend.  I just love watching all the spring flowers stretching and reaching for the sun, opening their blooms to the warmth.  Mondays are a great time to revisit your goals and take a step closer to your achievement of them. 

One thing I am trying to learn how to do more effectively is to eat slower.  I tend to “wolf my food down” (as my Grandma used to say) – not exactly mindful eating patterns!  Before I know it, I’ve eaten too fast, too much and enjoyed it too little.  Since it takes 20 minutes for your stomach to register “I’m full” to your brain, it is especially helpful to eat more slowly, plus it gives your body a little more time to digest what you’re eating!

So… as I work on my long-term goal of optimal health for my lifetime, I will begin practicing more mindful eating, taking smaller bites, chewing a little bit longer, putting down my utensils between bites, and savoring each mouthful.  

This will also work towards my goal of being more aware and thankful for all the blessings in my day.  Food – something that is so easily taken for granted, is truly a blessing!

Exercise your goal-seeking muscles today and start the week off well!

Blessings,

Coach Linda

Tasty Thrifty Thursday

Eating healthy is a B-I-G passion for me, but with all kinds of things on fast food dollar menus that beckon you to eat quick and cheap, that can be a real temptation for someone who is short on cash and time.  Not only that, but fresh fruits and veggies have a short shelf life and I hate to admit how many times I have had to toss fresh foods because, thanks to my hectic schedule which often brings me home late, I have not had the time or energy to prepare something and it just died of neglect!  Naturally, one way to save time and money eating healthy is to plan and prep meals ahead of time!  That’s a big D-U-H I know, but if we can spend an hour on a Sunday evening chopping/dividing/prepping/packing snacks and some meals for the week, it will save a LOT of time during the weekends… especially those precious minutes in the morning.

I came across a good article from Organic Gardening recently entitled “The 7 Cheapest Ways to Eat Healthy” which I found quite helpful, so I’m passing it along to you today.  It can be found at:

http://www.organicgardening.com/print/82397?cm_mmc=ETNTNL-_-1476392-_-10242013-_-The7CheapestWaystoEatHealthy-link

Additionally, here are a few websites that offer healthy and inexpensive recipes:

http://www.bhg.com/recipes/healthy/dinner/cheap-heart-healthy-dinner-ideas/

http://www.eatingwell.com/recipes_menus/collections/cheap_eats

http://www.cookinglight.com/food/everyday-menus/healthy-budget-recipes-00400000056656/

http://www.foodnetwork.com/healthy-eating-on-a-budget/package/index.html

If you happen to get Food Network, I recommend these shows as well for yummy meals on a food and/or time budget:

Rachel Ray’s Week in a Day Cooking:    http://www.foodnetwork.com/rachael-rays-week-in-a-day/index.html

Sandra Lee’s Money Saving Meals:  http://www.foodnetwork.com/sandras-money-saving-meals/index.html

Organizing meals (and life) sure ain’t easy for most wild women, but the satisfaction of the end result, along with the increase in cash flow and good health, makes it a terrific return on your investment.  Give it a try over the weekend, and I think you’ll be very happy.

Blessings,

Coach Linda Bush

Mouthwatering Muffin-tin Meals Monday

Hungry?  Didn't I feed you yesterday???

You get home after a long day of whatever – work, school, running errands, being Taxi Mom, a fun day trip with friends.  You don’t feel like schlepping around the kitchen making a big meal for yourself or anyone else, but the fam/friends/personal tummy are growling and hungry!  Whether you are cooking solo or for a big family, muffin meals are easy, fun and work great!  This is a great timesaver that can be made ahead of time and frozen.  Good for snacks, too, or lunches.  What a great way to prepare healthy meals that can go to the office or lunchroom. 

Chicken Tacos

So much of healthy eating is planning and portion control – and having a stock of muffin meals in the freezer can save you time, money and the temptation to do a vending machine binge when you’ve forgotten lunch again.  From breakfast to lunch, to dinner and dessert, these little goodies meet the mark.  Even the desserts aren’t off limits – you can have your dessert and satisfy that sweet tooth craving because you take one – aha!  Have your muffin dessert and eat it, too!

Crab Cakes

Here are seven websites (one for each day of the week) offering some mouth-watering recipes.  Remember, you can always substitute skim milk for cream, low-fat cheese, turkey bacon, etc., as there are some that can rack up the fat and calories (one of the links below is by Weight Watchers).  Easy-breezy, fun for the kids to make and eat, and fast!  Gotta love it.  I think I’m going to make a bunch up this weekend and have them on hand (and then in belly).  Enjoy!

Blessings,

Coach Linda

http://www.buzzfeed.com/arielknutson/unexpected-things-you-can-make-in-a-muffin-tin

http://foodbeast.com/2013/01/30/17-miniature-meals-you-can-make-in-a-muffin-pan/

http://www.recipebyphoto.com/24-awesome-muffin-tin-recipes/

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=46651&sc=3022

http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_muffin_tin_recipes?slide=12#view_toggles

http://www.bettycrocker.com/recipes/courses/dinner-recipes/muffin-tin-meals

http://www.recipelion.com/Editors-Picks/Muffin-Tin-Recipes-Easy-Recipes-Muffin-Tin