Spring Cleaning the Pantry and Refrigerator

Today I want to share with you Spring Cleaning your Pantry and Refrigerator.  Millions of people are overweight and dieting.  Many people have health problems such as obesity, high blood pressure, heart disease, and diabetes.  Statistics show that for many Americans genetics only plays a 10% role, exercise a 10% role and what you eat plays an 80% role in your health and shape.  This is good news.    How many foods in your kitchen are over-processed especially with white flour and sugar?  Do they have preservatives?  Artificial sugars?  Saturated fats or trans fats?  Many snacks and processed foods are calorie dense foods containing little nutritional value.  So take an inventory of your pantry and refrigerator.  Great now let’s do a Spring Cleaning and talk about the rules of clean eating.  This isn’t about another diet or even depriving yourself.  It is a lifestyle change in learning to eat healthy and clean.  It involves planning healthy meals for the week, but first you must have healthy options.  Whenever I can, I buy and eat local foods.  Here is what I keep in my kitchen:

Complex Carbs or Whole Grains:  brown rice, wheat germ, quinoa, oat bran, and spelt.

Cereals:  Oatmeal, Muesli,  and Kashi.

Dairy:  Rice Milk, Lite chocolate soy milk, Goat Cheese, and Stoneyfield organic Yogurt (Plain)

Fresh Fruits:  Bananas, Apples, Pears, Blueberries, oranges, Frozen mangos and dried fruits which are great for cereal in winter months.

Veggies:  Buy the color of the rainbow!  Lettuce, tomatoes, carrots, cucumbers, peppers, and whatever is in season!  I love Kale, Swiss Chard, and eggplant.  Sweet potatoes or yams are a staple in my kitchen.

Beans:  Soy, lentil, chickpeas, black beans and white beans.

Lean Proteins:  Soy burgers, tofu, tempeh, turkey, chicken, fish, pork, venison and buffalo meat from a local farm.

Nuts or Nut Butters:  I always have Tahini and almond butter on hand.  I also have pumpkin seeds, almonds, walnuts and pecans on hand.  Not only are these a good source of protein, but they are a great garnish to many meals.

Condiments:  Mustards, horseradish, vinegars, olive oil, salsas, lime and lemon juice……a large variety of good herb seasonings.  It is all about flavor so spice up your meals.

If you plan on the weekends and make your meals and healthy snacks ahead of time, you will avoid the unhealthy snacks.  You know, the cake, cookies or candy bowl at the office that tempts you every time you walk by.  I always carry dried mangos or other dried fruit with no sugar added, almonds or other nuts, apples , almond butter and cut up veggies.  That way, when I need a snack, I have healthy options.  You will make mistakes.  It is how you deal with those mistakes that will determine your success.  Have compassion for yourself!  Enjoy the journey and remember, it begins with one habit at a time!

 

A Soulful Journey of Change with Confidence

By Lauren Ebbecke ©2012

It is Fall…. that time of year when leaves change color, the air turns colder, and days are shorter.  It spells CHANGE.  I have spent many an Autumn thinking, talking and dreaming of what my life might look like  “if       only…”.  If only I would exercise regularly, if only I would stick to eating healthy, if only I could find a job I truly love, if only I could find time to meditate, if only I could find my ”NorthStar”, my true calling, or  life purpose.  My intentions are good and I always start a routine.  Somehow time passes by and I am still searching for my dream…….

Ever feel like this?  This was the year I set my intention and decided to take action.  This was the year I quit my full-time job and began to fully create the life I have always dreamed of.  I was listening to my inner soul.  Yes, my intuition.  The fears come up, the negative voices come up, the challenges are there and yet, I continue on my path to a better life and to self-discovery.

I have never looked back and I am happy.  I have more time to spend with my beloved dog, Sage as well as friends.  I eat well, sleep well, and exercise.  I am investing in me.  Women tend to nurture and support everyone else around them, but we are not good about investing in ourselves.  We are also not confident in our decisions and especially with CHANGE.  Better yet, do you have the courage to change or step out of the box?  Our sandbox has become our comfort zone and we must step out of the box in order to grow.  So here are five tips to embrace change.

1.  Get Clear and set an intention.   Get clear about what you want to change and why.  Then set an intention to do so.  Make the intention simple.  My intention this summer was to find a part-time job that I enjoyed and could pay my bills, and then I would resign from my stressful full-time job.  Of course I had to define jobs that I would doing short term.  I got very clear as to why I wanted to leave my job and what type of working environment I wanted.  I said my intention out loud every morning and before I went to bed.

2. Be prepared for those old Habits and Mindsets.  “So you think you can really pull this off?  What will your friends say? Family?”  “I am not good enough” or “You should be perfectly happy as you have a decent job”.  Ah yes, the wonderful ego that tries hard to protect us.    One of my coaches said, “if your gut tells you yes, but you feel the fear…..do anyway”.  One of my favorite books is “Feel the Fear, Do it Anyway” by Susan Jeffers.

3.  Don’t Criticise yourself.  We are our own worst critics and we often think things are worse than they really are!!!  We want to be liked and fit in.  when something feels uncomfortable, our panel of judges arise to let us know that we aren’t doing the “right way” or the “way our elders did it”.  Acknowledge your shadows.  I typically say “I hear you, but I am choosing to better my life”.    I got that line from my mentor Christine Kane and it has proven to be one of the most powerful affirmations in my life.

4.  As the old zen saying goes, “Leap and the Net shall appear”.  Yes, this was another saying from my mentor that has served me well.  Women who take risks will grow and move ahead.  As Albert Einstein states, “Insanity: doing the same thing over and over again and expecting different results”.  So make a change and if it doesn’t feel good or it is not the right one, CHANGE it.  Yes, you can make another change!  This leads me to the next tip.

5.  Fail Forward!!! Too often when we make mistakes, we tend to blame ourselves or think poorly of ourselves.  We are not our mistakes.  Remember the Law of Attraction:  You attract the energy that is most like you.  In this case, Like Attracts Like!!!  So practice affirmations and feelings of abundance and success.  Successful people pick themselves up and keep going forward knowing they are not their mistakes.  As someone once said, “What you think, you are”.  Monitor your thoughts.  What are you thinking right now?  Is it positive or negative?  Think positive and fail forward.  Practice courage and confidence.

Best,

Lauren

What changes have you made lately?  I would be interested in reading about them.  Feel free to leave a comment below.

 

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