Happy Summer!

For those of us who bide our time through the cold weather months in anticipation of sunshine, warmth, and abounding greenery, we are in our glory with the arrival of summer. The signs are all around. These include

• Fantastic vegetables at the Farmers Market. Green beans, new potatoes, zucchini, garlic, greens, lettuce, kale...and very soon tomatoes! Keep checking the produce each Saturday morning at the market and treat yourself to homegrown, local goodies!
• The lovely flora and fauna. Flower gardens are at their peak during these early summer days. Take time to literally smell the roses, and the lilies, and the petunias.
• Opportunities for enjoying fresh air, lightning bugs, and fresh fragrances everywhere!

Be sure to stop by the Petersburg Branch of the Pike County Library Saturday mornings from 9-noon for the Farmers Market. Interested in becoming a seller yourself? All you need to do is stop by the Extension Agency office and pick up sellers agreement.

Here's to summer and all the wonderful gifts it brings!

How About a LIttle Pasta and DON'T FORGET THE FARMERS MARKET TOMORROW!

FARMERS MARKET TOMORROW FROM 9-NOON AT THE PETERSBURG BRANCH OF THE PIKE COUNTY LIBRARY...CHECK OUT THE WEBSITE TO SEE WHAT WILL BE OFFERED FOR SALE

http://pikecomarket.com

And now...for a little easy to make/great tasting pasta recipe for the weekend. Saute one large onion and one large bell pepper (chopped) in a mixture of olive and coconut oils. Add LOTS of Italian seasoning and let simmer. Add sliced mushrooms. Once everything is tender, add some pre-cooked shredded chicken and no-salt tomato sauce (small can). Once everything is combined, add a generous amount of Mozzarella cheese. And...while all this is simmering away, boil some water, add a little oil, and then cook up some great quinoa spaghetti. Combine when it is al dente. Sit back and smile and enjoy your really good meal and be happy with yourself that it's low sodium and healthy, healthy healthy!

"Orange" you Glad you Read this?

It's not yet summertime, but the citrus-y smell of orange caught my attention the last time I was at the grocery store. And, of course, it resulted in a really low sodium (and tasty) dessert!

To make: Roll one navel orange until the juice is released from the pulp. (It will feel squishy.) Before slicing in half, use a zester to remove 1 T. of zest from the rind. Slice the orange in half, and squeeze out 1 T. of juice. Combine 2 T. honey to the zest and juice. Then add 6 ounces of mascarpone cheese. Blend together until everything is smooth and combined.  Slather onto a banana, a rice cake (really good on carmel ones), or even use as a dark chocolate dip.

Enjoy!

Out in the Garden

Even during these rainy days, the garden is virtually brimming with a great variety of spring plants. Nothing like picking things from the garden and having them for lunch or supper. I love it when I can just walk a few feet and, with a little picking time, can enjoy fresh greens, peas, radishes, kale, onions, etc. 

What have you grown this spring so far? Did you have a good growing season so far?

Here's a recipe I saw earlier today on Facebook that is a great way to enjoy fresh cabbage from the garden:
Preheat oven to 425 degrees. Slice a head of cabbage into 1/2 inch rounds. Season with garlic powder, pepper, onion powder, and a spray of olive oil to get these goodies to stick. Spray cookie sheet or sheet cake pan with olive oil, too. 
Bake until tender and enjoy! 

More Adventures in Low Sodium Land

I was back at the grocery store today for another adventure in low-sodium/no-sodium foraging. Even though I have been on this new adventure for the past few weeks, it still never ceases to amaze me just how hidden this little culprit can be...

However, this is a happy story about finding some more "fun" things the keep good foods on the table and sodium-laden foods at bay.

Rice cakes--yep, but not the rice cakes of old that resembled compacted saw dust. The "new and improved" Quaker rice cakes in chocolate and caramel corn. Yum and only 40 and 30 milligrams of sodium, respectively.

Greek yogurt/cream cheese mixes in various flavors. Cream cheese by itself is, unfortunately, a sodium trap. But...add some good Greek yogurt to it and suddenly it's a great indulgence with only 60 milligrams per 2 tablespoons. Toss a little of this goodness on one of those rice cakes and who needs regular salty old cake? You can be good and eat good. 

No-salt potato chips...no, this is not an oxymoron. No one ever said that potato chips have to be salty...nope, not at all. The crunch is the good part. Need a little dip? Mix a little onion powder and and dried chives in with some sour cream. You're good to go!

Hope these give you some happy low-sodium quality time with snacks--enjoy!

Happy June--Welcome Warm Weather and Fresh Vegetables and Fruits!

Happy June to one and all...and where did May go? Isn't it interesting how the pretty, warmer days seem to go faster than those frigid, gloomy ones?

Now that it is June, there are several good things that we can all do to help ourselves in the healthy eating department. 

--Start a little salad garden. Now that the danger of frost has passed, you can plant a little corner of your yard (or use a container) to plant some radishes, some mixed greens, and maybe some onions to use as scallions. It's hard to beat the taste of freshly picked vegetables. And, besides, it's really fun to watch them grow.

--Watch your sodium content. Our son, since being diagnosed with liver failure, has been put on a low sodium diet. One word of advice to everyone who is watching sodium--read those labels! I was amazed that something as bland as cottage cheese has 410 mg of sodium per 1/2 cup! On a 1500 mg daily limitation, that takes a big chunk of the daily allowance. It has really opened my eyes. Of course, as always, fresh is best for low sodium counts. There are good sources of fish, fresh meat, and not overly-processed chicken that is lower in sodium as well. The areas to really watch include things like tomato juice (as much as 680 mg per 8 oz serving), canned goods (unless they are labeled as no salt), condiments (unless labeled no salt). It's a practice in patience that pays off to really read the labels. Some mustards, for example will have 120 mg, whereas others will have as little as 10 mg.
Don't give up hope, however; there are still lots of really good things to eat...and think how happy your blood vessels will be! 

Happy June to you and Happy Healthy Eating!
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Be sure and check out the items that will be at the Opening Day of the Pike County Farmers Market this Saturday, June 7, beginning at 9:00 a.m. at the Petersburg Branch of the Pike County Library.
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Stay tuned throughout the month of June for many new recipes using fresh produce from the Farmers Market as well as a number of new low-sodium recipes!

Don't Let Hectic Times Set You Back on Good Eating Habits

I know many of you out there are taking a serious look at what you eat...hooray for you! That's a great thing! Your body will thank you for years to come.

If you're like me right now, times are extremely hectic with holidays, pretty weather and outdoor chores to do, responsibilities that fill our days, etc. Unfortunately, it's these hectic times that tend to wreck any really good eating habits. It's easy to just grab anything that's handy---don't! If you're on the right track of eating well, be sure to think ahead a little and prepare for those times when you need to eat and can't get home to do it.

If you can eat nuts, they are a great traveling food source. I seldom leave home without a zip lock snack bag of raw almonds, walnuts, cashews, and pecans. Throw in some sunflower seeds and maybe a couple of dates. You'll have a good source of protein with just enough sweet to carry you over and stave off hunger pangs that lead you otherwise to grab anything handy.

Remember the best travel fruit on earth...a banana...it comes in its own neat little package and is a nice, filling source of potassium to get you going. 

If you find yourself in the middle of fast food alley away from home, seek out a grocery store. There you will be able to pick up snack sized packages of fresh veggies, cheeses, and fruits.

Don't sacrifice all your successes during hectic times. You'll find that your good habits will give you the extra endurance to get through the too-busy times and give you the willpower needed to stay on the healthy eating track.

Make a Memory...Lower Your Heart Rate

Okay, all you amateur photographers out there--and there are a bazillion of you out there, now that our phones are so small and have those great high resolution lenses--time to make a memory while lowering your thumping, over-worked, anxiety-ridden hearts. 

As spring unfolds and you see something particularly beautiful, take a picture. Then when you find yourself getting anxious, find that picture and meditate on it. Only a few moments will do you (and your heart) a world of good.

Sounds too simple? Probably. But it works. Give it a try.

Happy snapping!

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Check the Recipes page for a new raw recipe...no-bake coconut almond bars!

New Week--New News

Hope everyone had an enjoyable weekend. Today was one of those rainy, rainy April days that we're getting familiar with, but the rest of the week seems to show promise.

Enough with the weather report...the main thing is that the gardens are too wet right now to get much accomplished.

The new news for this week is that the site will be loaded with recipes; be sure to check today on the Recipes page for a raw alfredo primavera...interesting, eh? I'll attempt to drop in a recipe a day.

Another new news item is that this Wednesday evening will be the next Pike County Farmers Market Association meeting. It will begin at 6:00 p.m. at Log Ends B&B. Questions? Contact me at pikecomarket@gmail.com. Please come out if you have interest in the market; we hope to grow the market this year by leaps and bounds. There are many things that can be sold, not just produce. Come to the meeting with your questions, to visit with your friends and neighbors, and to learn about the market itself.

The next new news item is actually the introduction of the Events page. It's not been overly used until now, but there are several dates that you can check out. Lots of cooking classes are being offered throughout the county as well as other health-related events. Do you have an event that will contribute to keeping our county healthy? Be sure to email your event to pikecomarket@gmail.com.

Here's to good health!

Thanks for Keeping Eat Well Live Well Pike County Growing Strong!

Hooray! The website has now passed the 2500 mark on pageviews. THANKS to all of you! 

As always, the site is open to ideas from all readers...if there's any topic you'd like to see added to the site, just drop an email to eatwelllivewellpikecounty@gmail.com.

It is the goal of this website to encourage all those in Pike County and, well, everywhere, to take time to take care of themselves. Eating healthy foods, getting adequate exercise and adequate sleep are all key to keeping bodies at their best. Be sure to use this site to find recipes, ideas, local trainers, etc. in order to keep in balance and in peak health.

Thanks again for 2500 pageviews...here's to the next 2500!

Strawberry Banana Cars!

Today was a fun day out with some neat little pre-schoolers and their moms at the Otwell Branch of the Pike County Library. The moms and I had a good discussion concerning the little appetites they're raising. Some information I gleaned from good sources that I shared with them:

• Introduce only one new taste/flavor at a time. No need to overwhelm.
• Get out of the sweet/fat/salt rut of fast foods and processed food. Nothing will ruin little taste buds quicker.
• Be sure to be supportive of new tastes. You don't like the taste of something? That doesn't mean your little one won't like it.
• Don't overload on fruit, especially at night. Blood sugar is blood sugar and it will rise if there's too much sugar/simple carb ingestion at night. Let them have a bite of nut butter instead.

From the time kiddos start eating solid foods, the taste buds and taste choices develop. Be sure to make those choices good ones.

Thanks to the moms, the kiddos, and the staff of the Pike County Library for allowing me time with learning. We made some pretty good looking strawberry banana cars!

I'll be returning May 1 to the Otwell Branch Library for another food activity with the kids.

I'll be at the Winslow Branch Library on May 2 for a food activity with the pre-schoolers. 

Cooking Class at the Senior Housing in Otwell

Today was the first in a series of cooking classes at the Senior Housing at Otwell. The focus on these classes is using small appliances while still making some very tasty meals. 

Many times when one lives alone (no matter what age we are) there is frustration that comes with cooking a small amount to food. Many times it just doesn't feel worth the effort to dirty up pots and pans along with the stove in order to have a small meal. It also gets old eating the same meal repeatedly once a regular recipe has been cooked. 

So, we downsize not only the recipe, but the implement making that recipe. 

We had a great turn-out; thanks to Nancy Pride for making all the necessary arrangements.

We'll be meeting again on April 24 from 2-3 p.m. in the community room. 

If you have a senior citizens group that would be interested in a cooking session, feel free to contact me at eatwelllivewellpikecounty@gmail.com.

Calling All Wheat Bellies...And Grain Brains

Two books that I have reading of late (along with a bunch of other people in the area) are Wheat Belly  by William Davis, MD and Grain Brain by David Perlmutter, MD. These two gentlemen are a cardiologist and neurosurgeon, respectfully, so I figure their information and advice is not going to be fly by night silliness.

To say that my eyes were opened by these books is an understatement. I've read all of Grain Brain and I'm knee-deep into Wheat Belly. Nonetheless, I am already convinced that I don't need the current product called wheat in my diet. So, I'm cruising along these days living the GF (gluten free) life to the best of my ability. 

It's interesting to explore just how "front and center" gluten is in our lives. Take any kind of bread, for instance. With few exceptions--especially here in Southern Indiana--gluten-y bread is everywhere. Add to this pastries, pastas, cookies, cakes, pies...well, you get the picture. Getting away from this can be tricky.

I'm trying currently to find something GF that will work for sandwiches. I know there are GF breads out there, but paying $7.00+ for a loaf of bread just doesn't really appeal to me. So...to the lab aka the kitchen I go.

Dr. Davis has a recipe for tortillas made of flax seed meal in the Wheat Belly book. I'm currently trying them out to see how they best work for us. For the recipe, see the Recipes page on this website.

Give these books a read--very interesting how wheat can play havoc in our lives from our brains to our muscles and everything in between.

Making the Decision to Eat Healthier...Are We There Yet?

Are we there yet?
Are we there yet?

Anyone out there have a little brother or sister that used that mantra on every car trip, whether it was across town or across the country?

Make that mantra work for you...when it come to making that decision to eat healthier. 

According to the deluge of articles from the Sunday Indianapolis Star, you'll also be in style with the latest craze...healthy eating.

Really. Being healthy has now become a craze. Wow.

Nevertheless...whatever it takes. It's incredibly important that we all start paying much closer attention to what goes into our mouths. The growing majority of us are overweight (or obese), pre-diabetic (or full-blown diabetic), pre-hypertensive (or hypertensive). And all this can be turned around.

One plate at a time.

So...are we there yet?

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Be sure to check the Recipes  page for a cauliflower falafel. Pretty tasty!

Spring Break in Pike County

I see that it is officially Spring Break for the Pike County Schools. How about starting off the week with some healthy activities? The weather isn't going to exactly cooperate with highs only in the 40s, but there are several things that encourage health that can be done.

1. Take a walk--bundle up and enjoy the sunshine.

2. Re-evaluate your gym equipment--you might be amazed to find that you have your own gym...a little equipment collected here and there over the years results in some good stuff for improved health!

3. Make some changes for healthier eating during the week...come up with some healthy things to take for your lunches after returning to school. Be sure to include plenty of healthy fats, some good protein, and go easy on the carbohydrates.

4. Make a pact with yourself to lose the muffin top if you have one. According to Wheat Belly by William Davis, MD, fat located in this area of the body is not conducive to good health, and it's important to lose those unwanted inches in that area.

5. Get caught up on sleep...but do it during the correct hours of the night. Sometimes it's tempting to sleep in and then stay up extra late. Don't forget that we're all on cyclical cycles of circadian sleep (say that fast three times). When the cycle is out of sync, the adrenals start taking a beating. After so long, the adrenals more or less surrender and the balance in the body is overtaken by foggy brain, confusion, and inability to concentrate...not fun.

Happy Spring Break and here's to returning to school in the best shape you can be!

We Made It!! WELCOME SPRING

I know that there are snow showers in the forecast, but today is the first day of SPRING...and that's a relief. I know I'm in the majority out there that welcomes the season and gladly bids winter a fond farewell.

It also gives me the itch to start seeing some green from homegrown plantings. 

If you feel the same way, it's pretty easy to grow your own spring greens for some great salads. Here's what you'll need:

A plant starter box (usually a light-weight rectangular box with a clear plastic lid and some peat pot-type plant medium and seed holders)

A potting medium (light-weight is good for seedlings)

Seeds (local garden stores now have seeds in stock)

A grow-light in order to give seedlings enough steady light

It's a lot of fun for all ages to start a garden like this on a small scale. Once the seeds are planted, watered (it's best to water from the bottom and keep it moist), and the lid is secured, condensation will start to appear. This is exactly the growing environment you want for your plants to thrive. Adjust the grow light so it's just a very few inches above the planter. If you have a nice, pleasant day (around 70 degrees and sunny), be sure to take the planter outside for a boost of the sun.

Before you know it you'll be seeing some salad greens, spinach, or other seasonal plants "springing" up all over! 

Farmers Market Meeting Tuesday Night...Come Join Us!

THE FIRST MEETING OF THE 2014 FARMERS MARKET WILL BE HELD TUESDAY, MARCH 18, AT 6:00 P.M. AT LOG ENDS BED AND BREAKFAST. IF YOU'RE INTERESTED IN SELLING PRODUCE, CRAFTS, BAKED GOODS, ETC., OR JOINING IN WITH A MUSICAL INSTRUMENT, PLEASE COME JOIN US FOR THIS INFORMATIONAL MEETING. THE MORE THE MERRIER! LET'S MAKE THIS THE BEST FARMERS MARKET WE CAN!

Grocery Shopping 101

Some of us actually enjoy grocery shopping...most, however, do not. I've heard many a person-female or male--lament the dreaded trip to the grocery store. 

When you're thinking about or attempting to eat healthier, there are some real short-cuts to a grocery store; it does, in fact, make the whole experience more timely.

It's not at all necessary to shop every aisle of a grocery store--most of them are useless to healthy shoppers.  

Always shop the perimeter at first. Here you will find the fresh/perishable foods, i.e. vegetables, fruits, dairy, meats.  The doughnuts are usually on the perimeter, too, but you know better...right?

You can dive into the aisles in specific areas--nuts and seeds; healthy oils; GF and/or healthy condiments; GF and/or healthy grains; dark chocolate; the freezer section to find frozen meats, fruits, and vegetables; teas and coffee. That pretty much covers the needed geographic area of the store.

The next time you're planning a visit to the grocery, try shopping the outside first; see how much you have in your cart. If, after you visit the aisles you find much more in your cart, re-examine your choices. 

Be well! 

"Spring" into a New Healthy Eating Pattern!

One week from today will be the first day of spring...we're almost there!

How about giving it the proper welcome by beginning a new healthy way of eating on the first day? Just think how incredible you'll feel by the first day of summer!

I know...who wants to give up all the good stuff? All the pre-diabetes, the full-blown type 2 diabetes, high blood pressure, obesity, poor muscle tone, aching joints, etc...who on earth would want to give all that up?

YOU, I hope, if you find yourself with any of these issues.

It's truly not difficult to change the way you eat for the better. It IS, however, difficult to get your mind changed to eating better. If you find yourself in this category, there are all kinds of good folks in the county that will happily help you get started.

The main thing is to be HEALTHY. Don't take shortcuts with your health. Be sure to take careful and sensible steps. But DO give healthy living a try. 

Happy soon-to-be spring!

Warm Breakfast for Chilly Mornings--A New Comfort Food?

We're pretty much all reeling from the abrupt change in the temperature from yesterday to today. 70+ degrees, warm sunshine, blue skies=yesterday. Bone-chilling winds, cloudy skies=today. 

How about something healthy to enjoy as a "new and improved" comfort food?

Once again the wonders of quinoa take center stage.

I found this recipe on http://mindbodygreen.com. I'm planning on enjoying this tonight with our "breakfast for supper" meal. This recipe, paired with a great-tasting omelet gives you just the right amount of savory and sweet. 

See the Recipes page for Coconut-Lime Quinoa Breakfast Bowl. 

Spring is coming! Keep the faith!

Recipe Tuesday

Be sure to check out the recipes page for two new and tasty desserts-- coconut/cashew bars and a one minute mug muffin (say that fast three times and the muffin will be done!). Both of these recipes are gluten-free and the coconut/cashew bars are a great source of healthy coconut oil. Hop on over to the page and enjoy!

What a beautiful day we had today...hope everyone was able to get out for at least a few minutes to feel that warming sun. I took time to work in a sun salutation on the deck and then just meditated enjoying the sounds of the birds and frogs. What a treat we're in for with the emergence of spring.

Farmers Market is New and Improved for 2014--Come Be a Part of It!

There's good news, folks!

The Pike County Farmers Market Association is gearing up for a new year, and what a positive new year it will be!

That's two exclamation points in two statements, so that should tell you something.

As you know, we're changing our location to the Petersburg Branch of the Pike County Library. They have very generously agreed to share their space with us each Saturday morning from 9-noon. We will be much easier to find as well as being in a much more relaxed environment. 

And that's not all...

We want to create an inviting place for many to attend; in order to do that, we are planning for a great deal of participation on behalf of many of you, our county folks. There's a tremendous amount of talent throughout the county in so many areas. We ask that if you would like to sell any of the following, come and be a part of the community fun:

produce growers--veggies, fruit, herbs, flowers, plants, etc. (locally grown only--no imports)

meat and protein growers--beef, pork, eggs, chickens, etc. (ready to eat)

craftspeople--handmade crafts of all types

And musicians...what would an event be without music? We'll have a special place of honor for those who come to donate their time to share their talents. We welcome you. Let's have some great community jam sessions. What a wonderful opportunity for our young kiddos to learn from some of the masters in our county. 

We hope after reading this that you're intrigued and ready to find out more about the new and improved Pike County Farmers Market Association. Please come to our first meeting of the season. It will be

March 18 (Tuesday)

6:00 p.m.

Log Ends Bed and Breakfast located at 2769 W. SR 56, Petersburg

Questions? Contact us at eatwelllivewellpikecounty@gmail.com

Changing Your Ways? Baby Steps!

We had a very successful inaugural healthy cooking class yesterday evening at the Petersburg Branch of the Pike County Library. Thanks to all of you who attended the class--please do come back again next month when we gather together again on April 10 from 5:30-7:00. For anyone else that would like to attend, feel free to contact me at eatwelllivewellpikecounty@gmail.com to join the group. 

A big thank you to Mrs. Vicki Edwards who had a really neat activity for the kids of those in attendance. They all had a fun evening, too.

We all agreed unanimously on two things last evening: We all need to take our food much more seriously; we need to take baby steps in order to achieve success.

For starters, giving up things with white flour is very healthy step. You'll be amazed at how many things needlessly have white flour in them. This highly over-processed wheat does our bodies no good; in fact, it causes internal inflammation which, in turn, creates a horrible environment for our organs, our brains, our blood vessels, etc.

Check ingredients on labels--better yet, buy more things that don't need labels. The less ingredients, the better! Much better to eat an apple with the ingredient list of "apple" than a processed apple food that contains a great deal of ingredients--some which can hardly be pronounced.   

So, as spring nears and we can finally get out and about, give your wonderful body a break and allow it to truly become healthy and able to enjoy the out and about times. 

The Incredible, Grindable Egg Shell

After you've eaten a healthy meal of eggs, how about letting your garden have an equally healthy meal with egg shells?

According to a really neat article in Grit Magazine,  we're just a few simple steps away from creating some really high-quality diatomaceous earth from those egg shells. To do so, just follow these instructions:

1. After emptying the contents of the shells, set them out to dry completely.

2. Using a coffee or herb grinder (you can usually find an abandoned one in second-hand shops, Goodwill, etc. for a song). Grind the egg shells into a fine powder. You can use the powder right away to sprinkle on leaves of plants that are being "bugged" by the bugs such as beetles, slugs, or snails, or put it on the ground beside the plants. The egg shells are loaded with calcium, so that's a plus for the garden. 

That's it! The ground egg shells will act as little tiny glass-like shards to poke at the bugs. They'll either a) not like it and crawl to friendlier territory; or b)fight it to the bitter end--and the egg shells will win.

So...an organic, earth-friendly way to keep pesky bugs at bay.

(Be sure to keep this away from eyes and off of your skin as much as possible...if it pokes and cuts the varmits, it will do the same to you!)

Jumpy/Restless Legs? There's Hope (Naturally)!

Anyone who has ever suffered with restless leg syndrome (RLS) can verify that it is a miserable feeling. According to Brad Chase in an article on the naturalnews.com website, there are some ways to control the situation naturally. 

First of all...the "bad guys" of inflammation rear their ugly heads once again with RLS. Avoiding sugar, processed foods, refined carbohydrates, and transfats will help the body better control inflammation that tends to run rampant throughout the body, creating havoc. 

Also, watching omega-6 intake is a good idea, according to Chase. Proponents of paleo eating site that what was once a 1:1 ingestion of omega 6s to omega 3s in our diets are now more in the vicinity of a 15 or 20:1. That causes inflammation in the body. The ubiquitous corn oil that is pretty much used in most all processed foods, has a ratio of 83:1. 

There are some great anti-inflammatory foods that can help combat RLS along with other inflammatory issues. These include cherries (not the pie kind with all the sugar goop!), peppers, walnuts, fatty fish, berries, beets, tomatoes, and leafy greens. 

There are also a great number of supplements that will help battle RLS. Be sure to get good advice from your health practitioner of choice before loading up on these. Sometimes a little goes a long way!

Food can, once again, be our best friend or our worst enemy--make it your friend.

NOW is the Time to Make Some Changes for the Better!

Okay...going out on a limb here...I'm thinking that perhaps this is the last of the snow and ice we'll be seeing for the late winter of 2014 (wishful thinking for sure!).

So, it's time to get ready for more pleasant weather. Let's check the usual list that we make when thinking of warmer days:

1. Lose some weight
2. Exercise more
3. Sleep better/more
4. Eat healthier

Guess what?

ALL of these things are easily attainable with just a few simple adjustments. To lose some weight, just call the relationship with white flour and white sugar over in your life--these are culprits behind so many health woes. To exercise more, take a walk, dance around the room to music on the radio, or learn some basic yoga stretches. Every little bit helps. To sleep better and/or more, turn off the TV a hour before you go to bed. Same goes for the computer. The backlighting on color TVs and computer screens interfere with our natural supply of melatonin. To eat healthier, ditto on the part about calling it quits with the white sugar and white flour. That's an incredible start. Then start shopping more of the perimeter of the grocery store and less of the aisles. 

Baby steps in all these areas will make you a healthier person. Once you attain better health, you'll find yourself wanting to take further steps to feel even better. You can do it!
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Remember, there is a free cooking class starting Thursday evening from 5:30-7:00 at the Petersburg Branch of the public library. Call the library to sign up. 

How About a Snack?

Arriving home and ready for that "crash and/or burn" moment? What do we usually do? Grab something to eat and fast.  Then the regret sets in. 

On the website mind body green, some excellent snack options are offered, including the following:

Baked Kale Crisps--Preheat oven to 400 degrees.Take one bunch kale (rinsed and dried) and chop into chip-sized pieces. Be sure to remove the stalks.Spray a large baking sheet with coconut cooking spray. Bake until crisp. Enjoy!

Crispy Apple Chips--Preheat oven to 225 degrees. Slice apples into the thinnest possible slices. Sprinkle on 1 T. cinnamon and 1/2 t. sea salt. Bake for one hour. Let cool to lose the "chewy" consistency. Eat alone or with a nut butter.

Banana Soft Serve--this one sounds great!

In a blender, combine 2 bananas (removed from their peels and frozen), 1/4 c. unsweetened nondairy milk (like almond), 1-2 t. agave nectar, 1 t. vanilla extract, and a pinch of salt. When smooth, sprinkle on shredded unsweetened coconut.

Don't let junk food become your snack of choice; choose healthier options. Your body will love you for it!

Eating Healthy Cooking Classes at Petersburg Branch Library

Interested in learning how to cook for yourself and/or your family using healthier methods? Starting March 6, from 5:30-7:00 p.m., you're invited to join a free of charge class to learn the "how-tos" of healthy cooking. Better yet, if you have children, they can come along! Mrs. Edwards at the library will be offering the kids a healthy snack and activity during the class--then, at the end of the class, they can join you and see what you've created.

Be sure to sign up by March 3. The class will be capped at 12. Don't miss the opportunity to learn some really healthy alternatives to cook for you and your family. You can sign up at the Petersburg branch of the public library or by sending your name and a contact number to eatwelllivewellpikecounty@gmail.com.

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According to Dr. Mercola, one in five Americans will die of some form of obesity. Diabetes type 2, heart disease, hypertension, and dementia are all side effects of obesity and the inflammation that accompanies it. We can ALL do something about this just by eating healthier. Try it for one meal a day for starters. Over time, you will be able to shift into better options that will help your body fight more diligently in order to maintain health. Never give up!

Healthy Eating Kick-Off is Monday--Let's Eat Healthy, Pike County!

On Monday, February 24, from 10:30-11:30 a.m., an information session for the first of a series of healthy eating/cooking classes will be held at the Petersburg Branch of the Pike County Library. Tina Weisman, working in conjunction with the Healthy Communities Partnership of Southwest Indiana, will be available to answer questions about the series as well as questions about the upcoming Farmers Market season and the Healthy Eating initiative. Be sure to stop in and get information. Hope to see you there!

Be sure to check out a new recipe on the Recipe Page. Sweet potato and quinoa cakes with avocado/cilantro dressing!

Are You Breathing?

Of course you are, or you wouldn't be reading today's blog. But...just going through the motions of breathing isn't quite as beneficial as really BREATHING. Granted, it does keep us alive, but just as we've become a country of malnourished over-weight folks, we're also becoming malnourished with our "junk" breathing.

Every cell in the body needs oxygen to survive. In addition, our lungs need exercise to keep them rose-pink and pliable. Too often, with our sedentary lifestyles, we tend to "chest breathe"--we breathe very shallowly and our body doesn't benefit as it should from inhaling and exhaling.

 "Belly breathing" is a great exercise in which be breathe in deeply enough that our bellies expand with each inhale and contract with each exhale. Interestingly, doing this type of conscious breathing at times throughout the day gives you just the benefit you need at the time: stresses release; energy returns when in a mid-morning or mid-afternoon lull; and, at day's end, relaxation comes more smoothly.

So, as the song says, "Just Breathe"--but do it with a little more emphasis a few times during the day.

Raw Desserts, Anyone?

Most every part of a meal can be easily tuned into a healthy alternative. The salad course, for example, can be made healthier with some nice mixed greens and a salad with healthy oils. Soup courses can be made healthy with less simple carbs and a tomato base. Main courses and sides can become healthy alternatives with just a little bit of ingenuity and a little less sugar and salt. 

And then there's dessert. I've experimented with several recipes and some have turned out nicely. Nevertheless, my range was somewhat limited. 

And then I discovered raw desserts.

Raw desserts are like the old tried and true no-bake cookies, only much healthier. Most are sweetened with honey, agave nectar, or xylitol. There is no flour or unhealthy fats in them. And, they are very simple to make. Here is an example from a really neat website, http://rawmazing.com

Blackberry Lime Hearts

Hearts: 1/3 cup lime juice, zest from two limes, 1 c. cashews-soaked until soft, 1/2 c. water, 1/4 c. agave or desired sweetener, 3 T. coconut oil, 1 C. blackberries.

Ganache: 1/2 c. cacao powder, 1/2 c. agave, 1/4 c. coconut oil--melted. Whisk all the ingredients together.

1. Blend all heart ingredients (except blackberries) until smooth. Place a layer of berries in the bottom of your mold. I use this one: silicone heart mold. Fill with lime mixture almost to the top. They will expand a little with freezing. Drop the pan a few times to get the air bubbles out. Freeze until solid. Un-mold and top with ganache.

Sounds good! Give raw desserts a try! You won't need the heart molds; spoonfuls will work as well.

Keeping Our Hearts Healthy on Valentine's Day (and Always)

Happy Valentine's Day!!

On this auspicious day when that vital part of our anatomical systems are the centerpiece of many a card and model for jewelry designs and boxes of chocolates, let's take time to truly honor our precious hearts and the precious hearts of those around us.

We need them to stay healthy in order to "wear them on our sleeves" to "break" to "soar" to "pitter patter" with excitement and anticipation...all figuratively, of course.

Literally, we just need them to stay healthy.

So, on this day of loving observation of our precious hearts and the precious hearts of those around us, take a moment to examine some habits...

smoking? 

eating lots of bad fats?

not exercising?

too much alcohol consumption?

too much consumption of unhealthy and processed foods?

These don't exactly keep our precious commodity happy or healthy.

Starting today, give some serious thought to making some changes. It can be done. The Million Hearts campaign page on this website gives you some great ideas on how to begin. 

There's nothing much more gratifying that looking into the eyes of those we love and know that we are playing an important role in keeping that precious heart as healthy as possible.

Happy, Healthy Valentines Day!!

S-T-R-E-T-C-H!!!

The sun is shining today and, yes, some snow and ice is even MELTING! Hooray!! Perhaps the deep, deep freeze of the winter of 2014 is going to transition into just the winter of 2014--we can hope!

We have cats around our house, and as the sun starts warming the deck, they congregate to sleep and especially to s-t-r-e-t-c-h in the warming rays. Have you ever noticed that a cat does little before it stretches? Smart cat.

We tend to do just the opposite. We begin a new exercise plan, get up from an extended period of sitting or lying down, or any number of things without giving a thought to stretching our bodies out for the next activity. And, at times, our bodies retaliate. 

We are made up of an incredible amount of muscles and those muscles need some heat in them to work correctly. Stretching does just that--it gets them prepared for the task or adventure. 

Some of you may practice various types of yoga--great idea! Yoga is very body-friendly and gives those muscles just the encouragement they need to work more efficiently. Even something as simple as a gentle spinal twist while sitting for long periods of  time will work wonders.

There are a tremendous number of good yoga You Tube videos, books, dvds, etc. in libraries as well as online. Don't forget we also have trainers in the area that teach yoga as well. 

I started out years ago with a Yoga for Dummies vcr tape and became happily hooked. I'm not the greatest about practicing it faithfully everyday, but I do make sure I get a few stretches in each day to keep things in check.

So, if you feel more creaky than flowing the next time you raise up out of a chair or upon waking in the morning, think about adding a little yoga to your day. Don't ever forget to act like that cat and s-t-r-e-t-c-h!

Grab Those Seed Catalogs!

It's time! Have you started receiving seed catalogs in the mail yet? I'm guessing you have. Why not try a little gardening this year? It's great to get outside and there aren't too many things more gratifying than seeing little seedlings pop up through the soil...unless it's picking the fruits (or vegetables) of your labors. 

If you're new to gardening, there are some great resources nearby that will help you with the adventure. You can contact the Extension Agency (located at the Pike County Court House) and the good folks there will set you up with some beginners information. You can also contact the Farmers Market Group; this is a group of area growers that would be happy to share their successes.

Start off this spring with something easy that's really pretty...how about nasturtiums? They are hardy, they grow in many kinds of soils, and, believe it or not, they are edible! For a really good how-to instructional site on growing them, click here.

So, grab that seed catalog, start shopping, and happy growing!

The Archeological Dig in Your Own Home

Feeling like having an adventure? How about going on an archeological dig? Not too much in the mood to travel half a world away to have this adventure?

Try your own home...really!

Most of us have "hidden treasures" throughout our home. Wintertime is a great time to unearth them and put them to use.

The "treasures" of which I speak are all that exercise equipment you've collected over the years. How about digging it out and organizing it into a spot in your house for you and everyone to use? I've found that putting it all into one easily-accessible area makes it more encouraging to use. Be sure to remember even those little pieces of equipment, i.e. the rubber band-type exercisers, balance ball, etc. in addition to the exercise bike and treadmill that are probably now being re-purposed as coat and clothes racks...they do make handy clothes racks!

By doing this, you will achieve two goals this winter--you'll be doing some early spring cleaning and you'll be getting yourself motivated to do some exercise while it's still too ugly to be outdoors. Just be sure to check with your health care provider if needed.

Happy excavating!

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Check the recipes page for a new dessert!

Restorative Sleep

"What hath night to do with sleep?" was a question from John Milton in Paradise Lost.  It seems, if Facebook posts at all hours of the night are indicative, that many folks feel this way. Insomnia has been around for the ages and seems to be becoming more prevalent with each passing year. 

Why? Many reasons.

To truly get restorative sleep, the kind we need to meet our utmost needs for a good night's sleep, it takes about 7-9 hours by most experts' calculations. Most people look at that number and think how does that work? How can a person take that many hours out of a too busy day to spend only on sleep? I'm guessing that most reading this average about 6 hours at the most--that seems to be what most people give as an answer when asked about sleep habits. 

And how much of that is spent in actual sleep? If you're thinking about how the day went (or didn't), what should have been done (or shouldn't), or how the next day should go, you're wasting valuable shut-eye. Just thinking about wasting valuable shut-eye keeps one awake that much longer...it gets to be a pretty vicious cycle in no time.

So, what to do? 

If at all possible, relax. Our bodies have very finely-tuned receptors that easily pick up stressors. To help ourselves, we need to truly prepare ourselves for sleep. That means no last-minute intense TV show right before bed, no heavy eating, no borrowing tomorrow's troubles tonight. The show's not that important, you've probably had enough to eat to hold you over until tomorrow morning's breakfast, and tomorrow will find you soon enough. It's okay to allow yourself some good sleep. 

If you are seriously having issues with sleep, there are a number of things that can help. Integrative healing such as Reiki, reflexology, massage, meditation, and yoga can help. Your physician can help you figure out if you perhaps need more magnesium. Remember to try natural ways first before trying prescription medications; many times these have some extreme side-effects you might be able to avoid. If you do need these medications, be sure to have a physician's careful guidance.

Natural, restorative sleep can be achieved in a natural way in most cases. Give yourself the time and ability to re-learn how to sleep--one step at a time. Before you know it, you'll be snoozing well and waking up even better!

Making Proteins Work as Carbs

Carbohydrates can be troublesome when it comes to keeping weight under control. Unfortunately, carbs are lurking in so many of the foods that are eaten in abundance in our daily diets.

What to do? Substitute protein-rich foods to help keep the carb/protein balance a little more...balanced.

One suggestion that is making its rounds on Facebook and other Internet site is using grated cauliflower to make pizza crust. More and more the use of chick pea flour is being utilized into a number of recipes including bread. Zucchini that is very finely sliced will work as lasagna "pasta". Nut flours such as almond and coconut can be used in place of white or wheat flour in pancake or muffin recipes. 

No, it won't have the same taste or have the same "mouth feel" as traditional pizza crust, bread, pancakes, or muffins. That comes from the highly processed/high simple carbohydrate white flour. We've grown to love these tastes, but we also need to realize that we pay for them with our health if they're eaten in excess. Our bodies become more insulin resistant when we constantly eat white flour foods; as a result, inflammation becomes an issue and damages our arteries, our kidneys, and our pancreas, just to name a few of the parts of the body that suffers. 

So, have that good, old-fashioned pizza or pancake or lasagna or bread and enjoy it...just not constantly. Make it a treat, not a daily diet item. In between, try the lower carb/higher protein substitutions. 

Ancient Grains

Most all of us are familiar with the usual grains and grain products that we find on our grocery shelves and in our pantries. Some of the most popular would be wheat, oats, and rice. However, when looking at expanding your grain-eating repertoire, think about some of the following:

1. barley--a grain that is less starchy than rice, it has a good source of fiber, vitamin B, copper, and iron. Barley is great to use in filling soups.

2. spelt--it's been around since medieval times. It is a wheat product, but some can use it even with a wheat sensitivity (always be sure to tread carefully!). It is packed with lots of great magnesium, iron, and zinc. 

3. amaranth--a very ancient grain, it's a nice alternative to the morning oatmeal or rice. It has a great deal of protein and some much-needed amino acids. It works great with berries and nuts for a morning treat.

Don't limit your palate when looking at grains. Most of these can be found in grocery stores or health food stores. Keep watching the Recipes page for some tasty recipes using these grains.

(Information borrowed from http://www.coreperformance.com/daily/nutrition/12-ancient-grains-you-may-have-never-tried.html)

Snow Bound...Again

The weather outside is, as they say, frightful. More snow and more ice. Our cats realized that this morning at feeding time as they followed out to the compost pile. They were skating as much as they were walking. We two-foot variety need to take it easy on days like this, too...one wrong step and we're healing up well into the promising days of spring. So, take it easy out there and stay healthy!

While you're once again stuck indoors, why not do a good deed? It will brighten up your home and your heart. Just doing that nice thing for someone else will also lift your spirits and perk up your health. Call someone that is alone, write a good old-fashioned note to someone, or grab those scraps and make a little lap blanket for someone in the nursing home. There are also missions going to destitute countries that are always in need of blankets and mended gently-used clothing for those in need...good deeds are always available for us to do. 

For the recipe today, be sure to check the Recipes page. It's a really pretty and tasty quinoa salad with lots of taste and crunch!

Remember that, even if you're stuck inside, you can still use your own body for some great weight-bearing and resistance exercises. Even gentle stretching and gentle spinal twists wake up the body and the mind. Google some good, basic yoga stretches and check out some useful instruction on You Tube. Make each day count...even when you're "stuck". Your body will thank you when it's time to be moving and working outside with yard/garden activities. 

Spreading the Word

Happy February! The project of Eat Well, Live Well Pike County is now officially in its second month of sharing healthy recipes, exercise and fitness opportunities, healthy dining options, etc. for the good folks of Pike County. The goal is to reach as many people as possible and encourage them to look at their current lifestyles and see where healthy adjustments can be made. Extreme measures aren't necessary for the vast majority of us. Something as simple as cutting out one sugary snack a day or by-passing the fast food over-eaters special can make a real difference!

I was talking to Beth Schilling the other day while interviewing her introducing her gym. She asked me how I was going to get the word out beyond the regulars that were already reading health-related materials and learning good practices. 

Good question. 

And you, readers of this blog, are the answer. If each one of you give the website to a couple of people, we can more than likely double the readership. For those of you not getting the website in your email each day, check your spam boxes. It's probably drifting there. You can re-set your mailbox to make it a good thing to receive in your mailboxes. If you read the website as a link through Facebook, please share the post.

We have a rare opportunity to do something really neat...we can get the whole county (or the greater majority of it) involved in the idea of getting healthier. Perhaps we can work together and keep childhood obesity and other diseases at a minimum. Perhaps we can encourage those who know that it's time to turn around unhealthy practices. And, perhaps, we can raise our statistics for this county to be a little less sickly and a little more healthy for now and for generations to come. 

Please come be a a part of the change. Spread the word.

If any of you have an idea to share to make this blog more helpful, please share it! Just drop your idea into the comments section. The blog belongs to everyone; with lots of ideas, it can be a really helpful place to all. 

Friday Field Trip--Healthy Choices in Pike County!

Today was Field Trip Friday--several spots throughout the county were visited and the information was added to the website in order for you to have a better "one stop shopping" experience in our county. The highlights? The two E's--Eating and Exercising.

Check the Dining Out page to see the review of Friends in Petersburg...you'll be surprised just how healthy your options can be there! Here's a little "taste" of what we found...

Skip the simple carbs and dig in!

As for exercising...we have some fantastic places here in Pike County to do just that. A couple that were visited today were Get Fit with Beth Schilling's gym and the Zone Fitness Center. See location and general information on Spots to Exercise in Pike County page.

Beth has developed a really nice workout experience for women 16+...and that plus means just that! Be sure to give Beth a try if you're looking for a good beginning or intermediate exercise adventure! Her routines with participants vary--in a 45 minute session, there will be some cardio, then 3 or 4 strength training exercises, then a bit more cardio. "I'm not a cardio junkie," says Beth, "but we do work at keeping the heart rate up to get the full benefit of the session." Some sessions might involve stability ball sessions, which are not only fun but also an intensive workout. Some evenings offer circuit training, giving a good variety and allowing participants an opportunity to try different exercises. 

An added (and almost unheard-of) bonus...kids are welcome! There are always activities for the kiddos and the littlest ones can stay in the exercise area--no problem.

Beth also sells (and is an avid believer) in Shakeology. It's a product that she uses herself that offers a vast variety of really good herbs, berries, enzymes...you name it...for good health. If you're already a fan of Shakeology or would like to learn more about it, go to http://myshakeology.com/qqschilling. 

Give Beth a call or check her Facebook page and join her exercise groups...no matter what your skill level, you're welcome to join in and enjoy!

Beth and her exercise buddy

Good Health...It's Just That Simple

Today I was reading an article from Nutrition Action Health Letter. It was discussing dementia and Alzheimer's Disease. According to the article, this dreaded disease costs upwards of $200 billion per year. "Alzheimer's and other dementias are the sixth leading cause of death in the United States" (NAHL, January/February 2014). It is indeed rare to find anyone anymore who hasn't been touched by this disease. We all know just how devastating it is. 

Interestingly, some researchers are now thinking of labeling dementia the new diabetes 3. Apparently insulin is the key to this. According to the article, we need a rather substantial amount of insulin in our brains to work smoothly; the more insulin in the body, the less in the brain. 

So, how to combat the elements of this awful disease? It's pretty simple...it may not be what we want to do or hear, but it is pretty simple, nonetheless. These suggestions from the article include keeping blood pressure under control, keeping blood sugar under control, keeping your waist line more slender, keeping your mind alert, and exercising. No fancy plans, no high priced gimmicks...just keeping it simple.
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Check the Recipes Page for Two New Recipes: Avocado Salad Dressing and Foccacia. 

Eating Plastic

Well, okay, maybe not plastic...but close. There are many processed foods that we feed ourselves and our kids every day that are anything but healthy. Convenient? Maybe. If you don't count food allergies, treatment for ADD and ADHD, way too many colds and sore throats that require steady rounds of antibiotics, etc. That kind of makes the over-all price of the dollar menu at the local Burger Doodle or the specials at the convenience store a little steeper, eh?

When you're eating all the processed stuff out there, please do be aware of partially hydrogenated fats (also known as fake food). Many companies are now touting the fact that they have removed these harmful fats from their products, but it's truly up to the consumer to double check and make sure. What harm is there in eating these "foods"? They tend to drive up the bad cholesterol in the body and drive down the good; they cause inflammation, which is now being realized to cause a whole host of health problems. Not to mention all the food colors, excess sweeteners (another story for another day)...

Bottom line? Skip this stuff. Head to the grocery store and pick up some fresh fruit and vegetables. Look for some grass-fed beef. Go easy on the bread products (lots of hidden ingredients--just check the label) and try some oven-fried potatoes. In other words, drive on by. Your body will thank you for a long time to come.

So...How Are Those Resolutions Working Out?

The very word that brings us hope in late December brings us angst in late January--the resolution.

So how are yours working out?

A large percentage of the population of the United States that makes resolutions tends to frame them around improving health. I'm going to eat better, I'm going to exercise more, I'm going to take better care of myself. And, usually, by the end of the month of January, aggravation has overtaken inspiration. 

It really doesn't need to be this way. You can help yourself to better health. Without fanfare. Without great sacrifice. Without great monetary expenditures.

For starters, start trying the recipes that are listed on this website. They are good for you foods and foods that taste good. (Yes, you can have both!) Make a pact with yourself that you're going to try a recipe every other day for a meal. Most are easy, make-ahead items so you won't get stuck trying to concoct something into the wee hours of the night--you need to sleep, too, to have good health. 

Another thing you can do is to move...not as in relocate, but move your body. Don't have time for the gym? Dance around the house. Walk around the yard on those rare pretty days this time of year. Get some fresh air. If you do have time to go walk with friends (or make friends while walking), head to one of the local community center gyms in the mornings and walk for free. If you need the camaraderie that goes with a workout, stay tuned to this website. Early next week a page will be started with local trainers who will help you get to where you want to be physically. 

Change one bad habit...how about starting with sticking to the outside aisles of the grocery store and spending less time in amongst the packaged, processed "food"? Try to rediscover fresh fruit or try a fresh vegetable that you've never tasted before. It can be fun for you and/or your kiddos. 

Think about your whole body. Are you leaning heavily on caffeine, nicotine, or over the counter pain killers to get you through the day? With relaxation techniques and integrative health practices, those dependencies can go by the wayside, much to your body's delight.

A body wants to find balance and center. We can live simply and give our bodies what they need--they'll love us for it and reward us with many good days.

So, even though it's the end of January, you can have a do-over. Start this week on a resolution to do one or more of these things...in a month you'll be amazed how much better you feel.

Happy (belated) New Year!

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Check the Recipe page for a great recipe using Kasha (buckwheat)...and, believe it or not, buckwheat is gluten free!

Potpourri Monday--News, News, News

It's been an informative Monday for the Eat Well, Live Well Pike County website. Here are the highlights:

--NEW PAGE--There is a new page available on the site now entitled "Spots to Exercise in Pike County". Here you will find the locations and times for indoor walking in the county. Be sure to take advantage of these free opportunities for exercise during inclement days. No excuse now!  Stay tuned to this page for upcoming interviews with local exercise coaches--there's something for everyone locally.
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FYI SESSION ON E-CIGARETTES OR VAPOR CIGARETTES--The committee received some excellent information from Martha Caine, Director of Healthy Communities Partnership Tobacco Free Initiative ( http://smokefreecommunities.com). There are some quite eye-opening facts on this website that tells more about the "new" cigarettes that are flooding the market. Ms. Caine is an excellent speaker and will share a very informative presentation to a large variety of groups, be they elementary school-aged children, middle school, high school, or adult groups. The information she shared today dealt with the concerns that children are being lured into using e-cigarettes. Names of the nicotine oil, i.e. Scooby Doo, Grape Freeze, etc., are most certainly marketed to younger adults and kids. Further, with no current regulation, these oils are being found to be filled with a plethora of additives that are not body-friendly. Please take the time to look on the website and educate yourself and your children (or grandchildren) about these items.
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A borrowed recipe from Facebook--This has been quite the hit, so thought it could be shared with all of you, too.
Avocado Dressing (to replace Ranch Dressing)
In the blender or food processor--1 large avocado diced, 2 t. fresh lemon juice, 1/2 c. Greek yogurt, 1 t. hot sauce, 1/4 c. extra-virgin olive oil, 2 garlic cloves (diced), and 3/4 t. salt.
(from the website http://facebook.com/bemorefitness)