Like all of you, I've been burning the candle at both ends this month. Charlie's medical challenges, Spring Break, rehearsals for a new show, art commissions, writing deadlines and weekly photo shoots are piling up and I'm desperate for a little quietude.
So this month, I've been reading Nurturing the Soul of Your Family by Renee Trudeau. It's a wonderful book filled with all sorts of ideas and ways to simplify your life and focus on the things that really matter - namely personal interactions.
The reason I was drawn to this book is this: while I understand how to create meaningful interactions with my family, I rarely have the personal energy and grounded stamina to do it. I'm always tired and a little discombobulated, which means that I often opt for a shortcut. Unlike other "how to help your family" books, Renee has hit on self-care for parents as a major component of family happiness.
In her chapter "The Transformative Power of Self Care" Trudeau defines self-care as "the art of attuning and responding to you deepest needs and desires." For me, a work-at-home-creative-entrepreneur-mama-of-two, this really resonated with me. Trudeau writes:
Self-care is the foundation for becoming a courageous parent. It's not about pampering; it's about owning your personal power. It's about self-worth and owning the person you are. I believe this is our spiritual birthright.
So this week I'm trying to put her words into practice. I want to show myself the same love, gentle care and compassion I offer my little ones.
Showing posts with label Health Literature. Show all posts
Showing posts with label Health Literature. Show all posts
Mar 14, 2013
Jun 16, 2012
Market to Market
Yesterday, Walker picked out a book from the local bookstore here in Cedar City, Utah. "Market to Market" by Nikki McClure. I have always loved McClure's distinctive and beautiful paper-cut artwork, but this book is particularly special. The book follows a boy and his mother to the community market as they buy local produce and hand-baked goodies. If you've got little ones, its worth picking it up when you have a chance.
This morning, Walker and I had an opportunity to go to the local farmer's market and stock up on produce for tonight's dinner and tomorrow's Father's Day brunch! Walker wanted to know the names of the people selling and the people who grew the produce. It was such fun. When we returned home, Walker wanted to try all the food right away: heirloom tomatoes, cucumbers, onions, baby spinach, red peppers, fresh basil, eggs, and especially the watermelon. Here's a picture of our treasure:
I need to get more familiar with the farmers markets in my area. I know that Plano. TX has one, but I've never been. Do you frequent the farmer's market in your area?
This morning, Walker and I had an opportunity to go to the local farmer's market and stock up on produce for tonight's dinner and tomorrow's Father's Day brunch! Walker wanted to know the names of the people selling and the people who grew the produce. It was such fun. When we returned home, Walker wanted to try all the food right away: heirloom tomatoes, cucumbers, onions, baby spinach, red peppers, fresh basil, eggs, and especially the watermelon. Here's a picture of our treasure:
I need to get more familiar with the farmers markets in my area. I know that Plano. TX has one, but I've never been. Do you frequent the farmer's market in your area?
Jun 7, 2012
A book?
As you know, this blog began as an accountability tool. But over the course of the year, it has become so much more. Its now a community that reaches far beyond my own imagining. This weekend following my One Year post, I received many requests for support, coaching, direction and suggestions about how to go about losing weight and keeping it off. Everyone is looking for, as I was at the beginning of my journey, a tailor-made action plan. The two most common questions seem to be "What do I do?" and "How do I stick with it?" These two questions are difficult to answer in a quick email or phone call and the answer is different for everyone. I am making a focused attempt to thoughtfully answer all your emails - so if you haven't heard from me, you will soon! But I am also finding that answering your questions in a longer form may ultimately be more effective.
Through my work over the past year, I have developed what I think is an effective line of inquiry to answer "What do I do?" and "How do I stick with it?" Its a series of questions, a little self-experimentation and some grounded information that will lead you to an actionable and sustainable weight-loss plan. I'm not a doctor or a nutritionist, but I have real world experience. After trying many avenues and asking lots of questions, I've ultimately found an authentic path to healthy weight loss, a renewed spirit, emotional ease and a vibrant life. So here is my question to you, dear reader: Would you be interested enough in my ideas to pay for a book or private coaching?
I've already begun the process of writing a practical, intuitive guide to slimming down and getting healthy. The goal? A funny, breezy but honest, no-nonsense book filled with simple tools to help the reader create and maintain a tailor-made plan to get healthy. Part memoir, part work book, part self-help; a humorous, down-to-earth book that would address the real issues most working and stay-at-home mother's deal with when trying to face-off with their old habits. What do you think?
Through my work over the past year, I have developed what I think is an effective line of inquiry to answer "What do I do?" and "How do I stick with it?" Its a series of questions, a little self-experimentation and some grounded information that will lead you to an actionable and sustainable weight-loss plan. I'm not a doctor or a nutritionist, but I have real world experience. After trying many avenues and asking lots of questions, I've ultimately found an authentic path to healthy weight loss, a renewed spirit, emotional ease and a vibrant life. So here is my question to you, dear reader: Would you be interested enough in my ideas to pay for a book or private coaching?
I've already begun the process of writing a practical, intuitive guide to slimming down and getting healthy. The goal? A funny, breezy but honest, no-nonsense book filled with simple tools to help the reader create and maintain a tailor-made plan to get healthy. Part memoir, part work book, part self-help; a humorous, down-to-earth book that would address the real issues most working and stay-at-home mother's deal with when trying to face-off with their old habits. What do you think?
May 19, 2012
Raw and Whole Food on a Limited Budget
Question: How can I eat raw and whole foods on a limited budget?
This is a great question and I've had quite a few inquiries about this topic. As many of you know, my son Charlie has medical bills out the wazu and my husband is the only employed member of our family so that I can stay home and take care of our boys. We, like most American families, have to spend our dollars wisely. So here are some of my thoughts in no particular order:
1. It only appears that you are spending more on your food. When I shifted my diet to include higher quality whole foods I paid more for the food, but I bought less. It all came out in the wash. You can spend $2.50 on a bag of potato chips or your can spend $4.00 on a bag of organic Gala apples. The upfront cost is more, yes. I don't know about you, but I can put away a big bag of chips in one sitting. It's a lot harder for me to eat five apples all at once. So for a little more money, I get a better quality snack that lasts longer and makes me feel great.
2. Eating cheap junk food will cost you more money in the long run. Heart attacks, diabetes, and worse are really expensive. And sometimes they cost you your life. I'd rather fork over a little more money now and stay out of the hospital later. The pay off of good nutrition is a life time of better quality years and more of them!
3. Plan your meals and pay less. I wanted to save money on my grocery bill so I read a book called America's Cheapest Family: Cut Your Grocery Bill in Half. The book is not geared towards organic whole foods, but you can apply most all of the concepts to whatever you're interested in buying. This book has helped me serve nutritious, raw and healthy cooked meals and snacks to my family for about 400 - 425 dollars a month. Not bad for a family of four. If you want more details, you can read about it HERE and HERE.
4. Invest in good quality kitchen tools. Yes, they are expensive and they are absolutely worth it. I bought a cheap juicer at first and blew it out in six weeks. Luckily I purchased it at Bed, Bath and Beyond and they have a fantastic return policy. I also had a very generous family member with a Costco card who bought me a Vitamix for my wedding anniversary. So if you have something on your wish list, share it with family!
5. Prepare only one serving per person. I have cultivated a habit of preparing just enough food so that everyone has one healthy serving. This has saved our family lots of money. It also has the added benefit of cutting back on portions, "seconds" and food waste. Americans waste far more food than we are aware of. The other benefit is that our family takes more time at the table to enjoy our meal and our conversation. No one has ever gone to bed hungry.
6. Buy cheaper produce. I know this sounds like a no-brainer. Last February, I bought a beautiful mango for 4 dollars. Once I got it home, I thought "I am an idiot". So don't be silly and buy out of season tropical fruit. Buy the inexpensive stuff. Here is my list of go-to produce and raw snacks. I always have these items on hand and have learned to make a bunch of different delicious meals using these basic ingredients.
Bananas (I can get them for about 44 cents a pound)
Apples (by the bag is cheaper than by the pound)
Carrots (whole, not in little weird baggies)
Romaine Lettuce
Celery (again, buy it whole and not pre-chopped)
Avocados (I get these at the Mexican food market "Fiesta" - 3 for a dollar)
Sweet potatoes
Almonds (raw and in the bulk section is cheapest)
Walnuts (raw and in the bulk section is cheapest)
Dates (not the fancy kind - just plain dates)
Raisins
Sprouted Grain Breads
Brown Rice and Quinoa
When I began eating this way, I explained to my husband that our grocery bill was going to go up a bit. Without missing a beat he asked, "How much money would you pay to lose 75 pounds by next year?" I shrugged my shoulders. Then he said, "I bet you'd pay a lot more than you're going to spend on better groceries." When ever I get down about the cost of pesticide-free lettuce or wince at the price of raw almond butter, I remember his words. If you are serious about getting healthy and losing weight, you'll need to make a little investment. Cut back on other expenses if you have to, but start to make your health and well-being a priority.
May 8, 2012
Food Documentaries
How does the old saying go? "There is no one more evangelical than the recently converted". Well, hold on to your hats and please excuse my enthusiasm. Food politics has made its way to Smaller Sarah...
Over the past year, I've slowly been making my way through a prolific crop of food documentaries that reveal the dark underbelly of the industrialization of food. Corporations have genetically modified so much of our food that as consumers, we really don't know what we're eating. And the fact of the matter is that the standard American food supply is killing us. This last sentence is not an overstatement or the words of a conspiracy theorist sending out an alarmist message. Our food is killing us. Sometimes its fast and sometimes its slow, but either way you slice it, we must change the system that provides our food.
After watching all of these documentaries, some of which can be difficult at times to watch, I've come to a simple and easy solution. Its something you can do starting right now. Make different choices about the food you buy. That's it. Once you are an informed consumer, you can vote with your dollars. I know that this can sometimes be a hardship, but so is dying young from heart disease and diabetes. I know that this can sometimes cost more than the packaged "convenience" foods, but so are the hidden costs that show up later in the form of expensive medication to control your poor health, mounting medical bills, not to mention the environmental, cultural and social dammage of corporate "farming".
These documentaries have helped me open my eyes. They have led me to ask more questions, read more about the food I buy and consume and to make different choices. It was easier than I thought. The most enlightening part of this process has been the discovery that the food epidemic can change on an individual level when we spend our dollars (votes) on better quality food. Does it mean we have to buy less? Yes. Will it cost more? In the beginning, yes. Once we demand safe, organic, whole food at the cash register, corporations will have to change the way they do business.
Over the past year, I've slowly been making my way through a prolific crop of food documentaries that reveal the dark underbelly of the industrialization of food. Corporations have genetically modified so much of our food that as consumers, we really don't know what we're eating. And the fact of the matter is that the standard American food supply is killing us. This last sentence is not an overstatement or the words of a conspiracy theorist sending out an alarmist message. Our food is killing us. Sometimes its fast and sometimes its slow, but either way you slice it, we must change the system that provides our food.
After watching all of these documentaries, some of which can be difficult at times to watch, I've come to a simple and easy solution. Its something you can do starting right now. Make different choices about the food you buy. That's it. Once you are an informed consumer, you can vote with your dollars. I know that this can sometimes be a hardship, but so is dying young from heart disease and diabetes. I know that this can sometimes cost more than the packaged "convenience" foods, but so are the hidden costs that show up later in the form of expensive medication to control your poor health, mounting medical bills, not to mention the environmental, cultural and social dammage of corporate "farming".
These documentaries have helped me open my eyes. They have led me to ask more questions, read more about the food I buy and consume and to make different choices. It was easier than I thought. The most enlightening part of this process has been the discovery that the food epidemic can change on an individual level when we spend our dollars (votes) on better quality food. Does it mean we have to buy less? Yes. Will it cost more? In the beginning, yes. Once we demand safe, organic, whole food at the cash register, corporations will have to change the way they do business.
Food Matters (2008)
Food, Inc. (2008)
King Corn (2007)
Fat, Sick and Nearly Dead (2010)
The Gerson Miracle (2004)
Forks Over Knives (2011)
Killer At Large (2008)
Food Fight (2008)
Apr 17, 2012
Creating Time by Marney Makridakis
Do you feel like your time is not your own?
Do you wish you had more hours in the day to attend to your own pursuits?
Well, today is your day...
Today is the official book launch for Creating Time a new book authored by my friend and creativity guru Marney Makridakis. I was lucky enough to receive a copy last week and have spent the last few days pouring over this amazing gem of a book. I wanted to do a little book review for all my Smaller Sarah readers. What is it about? It's about turning your experience of time from one of lack, tension and stress into one of ease, space and flow. This book will show you how to spin the straw of lost hours into a golden expanse of open space and free time.
Creating Time: Using Creativity to Reinvent the Clock and Reclaim Your Life (New World Library, April 17, 2012) has good news for those who feel there aren’t enough hours in the day to get it all done. Widely acclaimed creativity expert and author Marney K. Makridakis turns the concept of time management upside-down by presenting exciting new tools for experiencing time in fresh and exciting ways.
Since today is the official book launch, Smaller Sarah readers can buy up their own copy (today only) and receive an additional goody bag filled with treats from Marney's Artella Land Shop worth 125 dollars!
Buy the book today HERE!
More about the book...
Creating Time combines creativity with science to inspire readers to re-shape old thoughts and patterns that have been holding them back from being all they can be in this life. It presents, in a gorgeous four-color format, a fascinating adventure where readers not only imagine and create but completely reshape the way they think about their own time, using art and imagination as powerful catalysts for lasting change.
 |
| From a Creating Time Artsignment: by Violette |
Creating Time presents 14 powerful concepts for creating time through creativity. Each chapter demonstrates, in a unique way, that we can create time outside of a linear view and welcome a truly new way to experience it. Each concept is illustrated through supportive material such as personal stories and anecdotes, literary and fun pop culture references, and creative interpretations of scientific theory and evidence. The conclusion of each chapter presents an ARTsignment, a short project based on the concepts in the chapter that is designed to activate and expand self-awareness and transformation. Each ARTsignment combines a step-by-step introspective process, interactive journal questions, and a unique, hands-on art project. Inspiring galleries with sample ARTsignments by contributing artists are included.
Don't miss out on your goodie bag from the Artella Land shop.
Get your copy of Creating Time HERE!
Apr 8, 2012
Good Read
Thank you to Anita - one of my darling readers - for sending me a link to THIS great article by Sarah Hepola on Salon.com. Ms. Hepola cuts right to the hear of a touchy subject: commenting on someone's weight loss. Its a tricky thing and she addresses all the stuff I've been thinking about lately.
Here is an excerpt:
“You look healthy!” they exclaim, giving me a hug, or grabbing my shoulders like an aunt at a family reunion. They say it so often and with such enthusiasm that it can have the inverse effect of upsetting me. I can’t help wondering how unhealthy I used to look.
“People won’t stop telling me I look healthy,” I complained to my friend Mary.
She laughed. “Those assholes.”
Here is an excerpt:
“You look healthy!” they exclaim, giving me a hug, or grabbing my shoulders like an aunt at a family reunion. They say it so often and with such enthusiasm that it can have the inverse effect of upsetting me. I can’t help wondering how unhealthy I used to look.
“People won’t stop telling me I look healthy,” I complained to my friend Mary.
She laughed. “Those assholes.”
Click HERE to read the full article.
Aug 31, 2011
Staying Motivated
I've been finding the best raw recipes from this awesome book. Ani Phyo's recipes are easy, fun to make and really really yummy. She also has some wonderful advice for someone like me, just starting on the journey towards a more raw diet. This book is great for raw foodists as well as the average Hey-I-Could-Stand-To-Eat-A-Little-Healthier type person.
 |
| Ani's Raw Food Kitchen |
Here are a couple of documentaries that have helped me
get even more motivated about my weight loss!
get even more motivated about my weight loss!
 |
| Food Matters |
 |
| Sick, Fat and Nearly Dead |
Jun 15, 2011
Food Rules
I really enjoyed reading Michael Pollan's new book Food Rules - an Eater's Manual. I thought I'd include some of my favorite "rules" in today's post for your enjoyment.
#36
Don't eat breakfast cereals that
change the color of your milk.
#21
It's not food if it's called by the same name in
every language. (Think Big Mac, Cheetos, Etc.)
#19
If it came from a plant, eat it;
if it was made in a plant, don't.
#57
Don't get your fuel from
the same place your car does.
#18
Don't ingest food in places where
everyone is required to wear a surgical cap.
#13
Eat only foods that
will eventually rot.
 | |
| Gorgeous salad served at Bliss Raw Cafe & Elixir Bar in Dallas, TX |
P.S. Doesn't that raw concoction above look delicious? That is from a raw food restaurant in Dallas. Amazing that even in the beef loving, bar-b-que boasting heartland of America, you can find this kind of thing. I can't wait to try it out!
Jun 12, 2011
Check In - Week 2
Its been a great week. I've continued my walking regimen, power walking a mile and a half every day (except one). I can feel my body ready and wanting to walk for longer lengths of time, so I'm planing on adding a half mile to make it an even 2 miles. I'm also in the process of adding more raw food to my diet. Overall, a great week. Thank you everyone for your comments, emails and wonderful support!
Pounds lost this week: 4
Total pounds lost: 5
The "I Did It" list:
power-walked 6 out of 7 days
bought a sports bra (this was a necessity)
read The Raw Food Detox Diet by Natalia Rose
read Food Rules - an Eater's Manual by Michael Pollan
switched out most of my usual meals for vegetarian versions
began implementing some of the raw food principles
substituted water for most of my usual beverages
did NOT eat ice cream
Jun 11, 2011
My Own Omnivore's Dilema
The Omnivore's Dilemma, as described by Michael Pollan, is a daily decision that each human must navigate: "What am I going to eat?" Most of us are fortunate enough to have a large array of foods to choose from. So, as I begin thinking about an eating plan, I'm asking myself not only what is healthy and essential for my diet, but also what do I enjoy eating? Please know that when I use the word "diet" here, I am referring to The Human Diet and not a funny concoction of food combinations sprung from the the brain of Suszanne Somers.
I want to make sustainable healthy changes to my current diet that allow for yummy food without all of the calorie counting that accompanies most eating plans. Obviously, I won't be gorging on ice cream and buttered popcorn any more. I just finished reading The Raw Food Detox Diet by Natalia Rose and for the most part I am very interested in her eating plan. I will be using many of her recipes and heeding most of her tips for combining food. I will not, however be making my own almond milk or having a monthly colonic. Some of her suggestions, while understandable in a certain context, are a little wack-a-doo in terms of my own lifestyle. The reason I even picked up the book in the first place is because her diet featured many of the foods I love to eat.
Avocado / Guacamole
Salsa
Salmon (her diet plan is not entirely raw)
Olive Oil
Coconut
Sweet Potato
Cheese
Fruit of all kinds
Honey
Portobello Mushrooms
Tomatoes
Pesto Sauce
Garlic
Cucumbers (one of my fave veggies)
Maple
Ginger
All kinds of nuts
I've already started implementing more raw and healthy food into my meals this week. I've also gone two weeks without late-night snacking which is one of my biggest bad habits. These changes in addition to my daily walk make me feel lighter and more able to meet the challenges of my day!
P.S. I weigh in tomorrow so check back to see my progress! I was a little sad about only losing one pound last week. But my sweet spouse reminded me that if I only lost one pound a week for the whole year I would be 52 pounds lighter. He's an angel.
I want to make sustainable healthy changes to my current diet that allow for yummy food without all of the calorie counting that accompanies most eating plans. Obviously, I won't be gorging on ice cream and buttered popcorn any more. I just finished reading The Raw Food Detox Diet by Natalia Rose and for the most part I am very interested in her eating plan. I will be using many of her recipes and heeding most of her tips for combining food. I will not, however be making my own almond milk or having a monthly colonic. Some of her suggestions, while understandable in a certain context, are a little wack-a-doo in terms of my own lifestyle. The reason I even picked up the book in the first place is because her diet featured many of the foods I love to eat.
Avocado / Guacamole
Salsa
Salmon (her diet plan is not entirely raw)
Olive Oil
Coconut
Sweet Potato
Cheese
Fruit of all kinds
Honey
Portobello Mushrooms
Tomatoes
Pesto Sauce
Garlic
Cucumbers (one of my fave veggies)
Maple
Ginger
All kinds of nuts
I've already started implementing more raw and healthy food into my meals this week. I've also gone two weeks without late-night snacking which is one of my biggest bad habits. These changes in addition to my daily walk make me feel lighter and more able to meet the challenges of my day!
P.S. I weigh in tomorrow so check back to see my progress! I was a little sad about only losing one pound last week. But my sweet spouse reminded me that if I only lost one pound a week for the whole year I would be 52 pounds lighter. He's an angel.
Jun 7, 2011
Diet Books
So, I'm doing a little research and putting my diet plan together before I leap into a world without Dairy Queen. I know it sounds simplistic, but I made a list of food that I love to eat. It didn't matter weather the food was good for me or bad for me. If I love it, it went on the list. I was very happy to see that most of the foods on my "I love it" list were healthy foods. And I was even more shocked to realize that most of the foods I loved were plant based. My goal is to develop an eating plan that includes food I love to eat that doesn't require me to count every last calorie.
So, with my list in hand I headed to the Barnes and Noble and browsed the weight-loss books, which was an experience in and of itself. Health and Weight Loss was, appropriately I think, next to the religion section. Here's the kicker - the weigh loss section was double the size of Religion. 5,000 years of religious, mystical and spiritual life did not add up to the bulky avalanche of weight loss literature available at the Barnes and Noble. Hmm...
A nice lady was shelving books in the romance section across the aisle and said, "Can I help you?" "Yes", I replied, "I'm fat and looking for a book that will make me thin." She didn't bat an eyelash, "Well, there are lots of books to chose from." I looked back at the overwhelming array of literature. "Can you recommend one that allows for weekly trips to the Dairy Queen?" She smiled and shook her head. There was an awkward pause. Finally, I said."Thank you, I'll just browse on my own."
After reading through a few dozen diet books, I found one that was most suited to my non-calorie-counting, "I love it" list. The Raw Food Detox Diet by Natalia Rose. This book has been recommended to me quite a few times, but I was surprised to find that this book was most closely aligned with my needs. I thought, "Wow. This seems kind of hard core."
I just finished reading the book and while I won't be able to implement all Ms. Rose's recommendations, this book is a great starting place for me as I plan my diet. Again, I want this to be a lifestyle change and not a crash diet. I want to make changes that will have a big impact and will be easy to maintain. The best part about the Raw Food plan - no portion control or calorie counting. Just eat whole, raw and yummy foods until you are satisfied. I can roll with that.
So, with my list in hand I headed to the Barnes and Noble and browsed the weight-loss books, which was an experience in and of itself. Health and Weight Loss was, appropriately I think, next to the religion section. Here's the kicker - the weigh loss section was double the size of Religion. 5,000 years of religious, mystical and spiritual life did not add up to the bulky avalanche of weight loss literature available at the Barnes and Noble. Hmm...
A nice lady was shelving books in the romance section across the aisle and said, "Can I help you?" "Yes", I replied, "I'm fat and looking for a book that will make me thin." She didn't bat an eyelash, "Well, there are lots of books to chose from." I looked back at the overwhelming array of literature. "Can you recommend one that allows for weekly trips to the Dairy Queen?" She smiled and shook her head. There was an awkward pause. Finally, I said."Thank you, I'll just browse on my own."
After reading through a few dozen diet books, I found one that was most suited to my non-calorie-counting, "I love it" list. The Raw Food Detox Diet by Natalia Rose. This book has been recommended to me quite a few times, but I was surprised to find that this book was most closely aligned with my needs. I thought, "Wow. This seems kind of hard core."
I just finished reading the book and while I won't be able to implement all Ms. Rose's recommendations, this book is a great starting place for me as I plan my diet. Again, I want this to be a lifestyle change and not a crash diet. I want to make changes that will have a big impact and will be easy to maintain. The best part about the Raw Food plan - no portion control or calorie counting. Just eat whole, raw and yummy foods until you are satisfied. I can roll with that.
Have you read The Raw Food Detox Diet?
What do you think?
Do you have a favorite weight loss book?
Recommend it to me!
P.S. I'm so happy that my mom is in town right now. She walked with me today! We went walking in the afternoon as opposed to my normal morning walk. (Note to self: walk in the morning.) She totally schooled me - my mom chatted the whole time without stopping. We walked at a good clip and I was out of breath, nodding my head as she talked. She talked and walked and walked and talked and all I could think was, "Wow, Sarah, your 60 year old mom is in GREAT shape! Thank God for awesome genes!" Hopefully in a few months, I can power walk with my mom and be part of the conversation. Until then, I'll focus on breathing.
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