Wednesday, September 15, 2010
How is everyone on this Wonderful Woo Hoo Wednesday?
Happy Hump Day!
It's core ST and walking today. And time for me to clean out the fridge and take out trash tonight after work (after job hunting).
Menu Planning. First you have to want to. You have to REALLY want this, as a new skill you don't currently have. It's not hard, but any new skill takes a certain dedication and consistent application of effort before it becomes a habit. So if you don't really, REALLY, R-E-A-L-L-Y want this, then forget it. Go do something else and read another blog. This is one of those things like doing laundry or keeping the toilet clean that's EXPECTED of the adult, day in, day out, with very little to no praise. So you have to WANT it, for yourself, to make your life more organized and better, to be nicer to YOURSELF instead of miserable, and to be motivated to do it FOR YOURSELF, without expecting thanks or notice or gratitude or praise. As FlyLady would say, no martyrs or whining, PLEASE.
And to be honest sometimes we just want to gripe, moan, vent, and spew, but not really DO anything constructive about whatever it is we're bellyaching about at the moment. Like the cost of groceries (helped by meal planning). Or our weight (helped by meal planning). Or meeting our goals of 5 a day or 10 a day (helped by meal planning). Or that dreaded question, "What's for dinner?" (helped by meal planning). Or our health or immune systems by eliminating subclinical nutritional deficiencies (helped by healthy meal planning).
So you have to be READY, you have to WANT it, you have to really REALLY want it, and you have to be willing to invest your time and effort and attention to be INTENTIONAL and proactive about it, and you have to be willing to apply dedication over the long term, and learn and practice - otherwise just skip this blog.
I'm not associated directly or indirectly with any of these people.
I love Mimi Wilson's book, Once a Month Cooking, no it's not free, it's a classic and saves so much time and money, the latest edition is listed below, and YOU NEVER HAVE TO ASK OR WONDER "What's for dinner?".
If batch cooking and freezer meal kits are not for you, get a weekly plan (learned that from FlyLady). One day a week make it a habit to menu plan for the upcoming week. It only takes 10-15 mins. Look in your pantry and freezer first, and jot down meals and sides; then fill in the blanks.
Then print or save the recipes and make a grocery list. (Actually I fill in the blanks and complete the weekly menu based off of perusing grocery stores' online ads.)
I love my crockpot. I'm usually using it for something once a week, and also making one meal in it (at a minimum) once a week. Example: cooking dried beans in it, or batchcooking Italian sauce in it one day, and making soup or a meal in it on a different day.
I like the following recipes better than SparkRecipe crockpot recipes, they are more organized here and user friendly here (tho SPRecipes are importable into Nutrition Tracker):
A Year of Slow Cooking - Stephanie the crock pot lady - free
Click on Index, or search by ingredient.
That covers OAMC and CP recipe / menu ideas. Now for the actual menu planning exercise, and how to. There are plenty of people already doing weekly menu planning that will teach you how to do it for free, all you have to do is take the time to sign up and to read from your own IN Box. So sign up and read for a week, gather information, get grounded, find out what you like & don't like. You can unsubscribe at any time.
Here are free, downloadable, printable weekly menu sheets you can hang on your fridge and so on. Wherever you wish. Keep blanks folded up in purse for times when you are waiting, or to do during lunch breaks. There are many different formats, styles, and applications. The first one is prettier, in color, you can choose from 4 dif colors, and it even looks cute when printed on a black & white printer:
Pack of 7:
Pack of 4 Weekly and Monthly, Excel versions also avail:
When you find one you like, some people laminate them and keep them on the fridge, using a wipe-off marker to re-do every week. Do what works for you. I'm not a wiper myself.
And there are also two-week and monthly ones.
Where I live, Michael's (a craft store) has pads of tear-off sheets, 52 sheets, of 8x5 meal planners with a magnet on the back, for a dollar.
Here are a couple of my favorite, free sites you can sign up to receive email from:
Meal Planning Magic
At I'm An Organizing Junkie, orgjunkie.com/ , Laura has a regular feature called "Menu Plan Monday". Examples:
Weekly menu 9/6
Weekly menu 9/13
At I'm An Organizing Junkie, click on "MPM", then navigate to "Menu Planning Resources". Scroll down and just look at all the links . . . TONS of stuff there to help you out.
Even better in my opinion is Erin at $5 Dinners
she cooks from scratch and has great ideas, recipes, tips, and how-tos, she'll make and link You Tube vids to her site that you'll receive in email, not to mention an excellent excellent garden planning site, schedule and resources. I listed Laura first because of her meal planning Mondays, but I love Erin's site, if you need a fast idea her recipes and photos of her cooking dinner are great. Erin also has a meal planning tab:
Good Cheap Eats also has a menu planning functionality:
She, also, has downloadable free checklists and planners, including a monthly menu planner; you could look up several of Laura's and Erin's weeks they've already posted, taking the ones just you and your family like, and fill in this monthly one, check it out:
These are just a handful of hundreds of blogs and free sites who want to help you, who want to share their expertise and knowledge in this area. Isn't the world a wonderful place?!
Good luck, let me know how it works out for you. Like anything else in life, being intentional, and proactive, and dedicated, and doing it for yourself, are the keys.
Monday, September 13, 2010
I posted a "Help Needed" thread on 3 teams awhile back for curing heel pain at home, & got lots of good answers.
Unemployed with no insurance, so going to the doctor was out of the question.
I wanted to say thank you to everyone, and post a summary of answers of what worked for others, and post what I found out when I researched.
1. Footwear recommendations
I don't own any of these, had never heard of these, thanks!, and will have to check them out.
* Cowboy boots worked for a team member, suggested by her Chiropractor; for why they work see
(or other shoes with one-inch heels to shift your weight forward)
* Z-coil shoes, worked for team member
* Skechers Shape Ups shoes, worked for team member's uncle, bonus: helped more than just his feet
* A special boot worn at night in bed (prescription I think)
*Spenko insoles recommended by pediatrist worked for team member
2. Calcium Deficiency as Root Cause
* Schiff Calcium-Magnesium in evening highly recommended
* Coral Calcium in evening highly recommended
* Calcium & Magnesium by Country Life Trans Mins highly recommended for absorption due to dif kinds of calcium included, take in evening
I researched the calciums, forms and dosages, and started taking Jarrow Formulas CalMag, a vegan formula (no I'm not a veggie), it has the recommended 2:1 ratio of cal to mag, the recommended Vit D included, and has the recommended forms of each mineral (some don't dissolve, some don't absorb, aspartates-and-tites should be stayed away from), and was on sale when I bought it so I bought a bunch to last. It knocks me out, if anyone needs a sleeping aid this is it, naturally.
During research I learned some CalMag formulas are to be taken WITH meals, some are to be taken on empty stomach BETWEEN meals, and before bed on empty stomach; it depends on the formula you get because of the form of minerals they used, so read the label before you buy if it's important to you as to when/how you take it.
Don't buy one with magnesium oxide, it is the cheap form of magnesium so it's found very commonly in supplements, but it doesn't absorb well. Magnesium bicarbonate, magnesium oxide and magnesium carbonate are the least readily absorbed forms.
It goes without saying the best and most natural way to get your calcium and magnesium is from food. If you are deficient, that may be an indication (HELLO!) of other things that need to be changed in your life, such as your diet. I'll list the foods at the end, since the lists are long. So my heel pain I personally took as a wake up call, when I found out calcium deficiency was a root cause. I have never like dairy products. I went through all my supplements, sure I was already taking some (taking plenty), and verified what I thought I was taking, I WAS NOT, plus I was taking the wrong forms that don't absorb (before this I didn't know the difference so I didn't know any better).
3. Soak feet in hot Epsom salts water
4. Roll different things beneath the foot, one team member said takes a while and may hurt *%)&(*&@! at first; others confirmed this really worked:
* frozen can of soup
* frozen can of pop (I'm guessing frozen water bottle would work)
* golf ball
* tennis ball
Home Remedies for Heel Spurs
* Massage with thumbs (also see #4 above)
* Heat 15-20 mins twice a day with heating pad (goes with #3 above)
* Avoid going barefoot, wear shoes or boots with one-inch heels instead (goes with #1 above)
* Elevate your feet higher than your heart to reduce swelling and inflammation, at night sleep with feet propped up on pillows, at night sleep with prescription boot thingie on foot.
* Water aerobics recommended.
6. There is a Plantar Fasciitis SparkTeam
Best Food Sources of Calcium:
Personally I'd only be eating the nuts, fruit and non-soy plants listed below, but this list is for everyone. Spread these foods (& your cal mag supplements if you take them) throughout the day as the body can only absorb 500 mgs calcium at a time.
Plain yogurt, nonfat (13 g protein/8 oz), 8 oz 452 mg, 127 calories
Romano cheese, 1.5 oz 452 mg, 165 calories
Pasteurized process Swiss cheese, 2 oz 438 mg, 190 calories
Plain yogurt, lowfat (12 g protein/8 oz), 8 oz 415 mg, 143 calories
like natto (fermented soy products: 380 mg per cup)
Soy beverage, calcium fortified, 1 cup 368 mg, 98 calories
rhubarb (348 mg per cup)
Fruit yogurt, low fat (10 g protein/8 oz), 8 oz 345 mg, 232 calories
Swiss cheese, 1.5 oz 336 mg, 162 calories
Ricotta cheese, part skim, 1/2 cup 335 mg, 170 calories
Sardines canned w/the bones, Atlantic, in oil, drained, 3 oz 325 mg, 177 calories
Pasteurized process American cheese food, 2 oz 323 mg, 188 calories
Provolone cheese, 1.5 oz 321 mg, 150 calories
Mozzarella cheese, part skim, 1.5 oz 311 mg, 129 calories
Cheddar cheese, 1.5 oz 307 mg, 171 calories
Fat free (skim) milk, 1 cup 306 mg, 83 calories
Milk skim and low fat, 1 cup 300
Spinach, frozen, Boiled, 1 cup, 291 mg
1% low fat milk, 1 cup 290 mg, 102 calories
Low fat chocolate milk (1%), 1 cup 288 mg, 158 calories
Reduced fat chocolate milk (2%), 1 cup 285 mg, 180 calories
2% reduced fat milk, 1 cup 285 mg, 122 calories
Buttermilk, low fat, 1 cup 284 mg, 98 calories
Chocolate milk, 1 cup 280 mg, 208 calories
Whole milk, 1 cup 276 mg, 146 calories
Yogurt, plain, whole milk (8 g protein/8 oz), 8 oz 275 mg, 138 calories
Tofu set with calcium, 1/2 cup 258
Ricotta cheese, whole milk, 1/2 cup 255 mg, 214 calories
Tofu, firm, prepared with nigarib , 1/2 cup 253 mg, 88 calories
Yogurt, 1 cup average of low-fat brands 250
turnip greens (249 mg per cup)
dried uncooked figs (241 mg per cup)
Orange juice - calcium fortified, 8 ounces 240
Blue cheese, 1.5 oz 225 mg, 150 calories
swiss cheese (224 mg per ounce)
Ready-to-eat cereal - calcium fortified, 1 cup 200
Mozzarella cheese, whole milk, 1.5 oz 215 mg, 128 calories
Black eye peas, boiled, 1 cup, 211 mg
tempeh (184 mg per cup)
Mozzarella cheese - part-skim, 1 ounce 182
Pink salmon, canned, with bone, 3 oz 181 mg, 118 calories
Collards, cooked from frozen, 1/2 cup 178 mg, 31 calories
pinto beans (172 mg per cup)
Molasses, blackstrap, 1 Tablespoon 172 mg, 47 calories
Ricotta cheese - part-skim, 1/4 cup 169
Cheese food, pasteurized American, 1 oz, 162 mg
Bread - calcium fortified, 160
Trail mix (nuts, seeds, chocolate chips), 1 cup, 159 mg
miso (157 mg per cup)
Muenster cheese, 1.5 oz 305 mg, 156 calories
Baked beans, canned, 1 cup, 154 mg
Spinach, cooked from frozen, 1/2 cup 146 mg, 30 calories
Parmesan cheese, 2 tablespoons 138
cottage cheese,1% milk fat, 1 cup, 138 mg
Soybeans, green, cooked, 1/2 cup 130 mg, 127 calories
Navy beans, 1 cup cooked 128
Turnip greens, cooked from frozen, 1/2 cup 124 mg, 24 calories
Ocean perch, Atlantic, cooked, 3 oz 116 mg, 103 calories
Feta cheese, 1.5 oz 210 mg, 113 calories
Cowpeas, cooked, 1/2 cup 106 mg, 80 calories
Oatmeal, plain & flavored, instant, fortified, 1 packet, prepared 99 to 110 mg, 97 to 157 calories
White beans, canned, 1/2 cup 96 mg, 153 calories
Green peas, boiled, 1 cup, 94 mg
Kale, cooked from frozen, 1/2 cup 90 mg, 20 calories
Okra, cooked from frozen, 1/2 cup 88 mg, 26 calories
Soybeans, mature, cooked, 1/2 cup 88 mg, 149 calories
Blue crab, canned, 3 oz 86 mg, 84 calories
Beet greens, cooked from fresh, 1/2 cup 82 mg, 19 calories
Pakchoi, Chinese cabbage, cooked from fresh, 1/2 cup 79 mg, 10 calories
Clams, canned, 3 oz 78 mg, 126 calories
Dandelion greens, cooked from fresh, 1/2 cup 74 mg, 17 calories
Rainbow trout, farmed, cooked, 3 oz 73 mg, 144 calories
Oranges, 1 cup, 72 mg
Almonds, 1 oz (24 nuts), 70 mg
canned pumpkin (64 mg per cup)
cooked broccoli (62 mg per cup)
The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of calcium to the lowest amount of calcium in mg, followed by magnesium in mg.
Spices, celery seed, 1767, 440
Seeds, sisymbrium sp. seeds, whole, dried, 1633, 314
Spices, dill seed, 1516, 256
Spices, poppy seed, 1438, 347
Spices, fennel seed, 1196, 385
Sesame seeds, 975, 351
Spices, cumin seed, 931, 366
Spices, coriander seed, 709, 330
Spices, caraway seed, 689, 258
Tofu, raw, firm, prepared with calcium sulfate, 683, 58
Spices, anise seed, 646, 170
Seeds, chia seeds, dried, 631, ?
Spices, mustard seed, yellow, 521, 298
Winged beans, mature seeds, raw, 440, 179
Sesame butter, tahini, 426, 95
Soybeans, mature seeds, raw, 277, 280
Nuts, almond butter, plain, without salt added, 270, 303
Nuts, almonds, 248, 275
Peppermint, fresh, 243, 80
Beans, white, mature seeds, raw, 240, 190
Dill weed, fresh, 208, 55
Spearmint, fresh, 199, 63
Flax seed, 199, 362
Soybeans, green, raw, 197, 65
Beans, kidney, california red, mature seeds, raw, 195, 160
Milk, sheep, 193, 18
Turnip greens, raw, 190, 31
Dandelion greens, raw, 187, 36
Beans, french, mature seeds, raw, 186, 188
Basil, fresh, 177, 64
Spices, fenugreek seed, 176, 191
Nuts, brazilnuts, dried, unblanched, 176, 225
Beans, great northern, mature seeds, raw, 175, 189
Beans, small white, mature seeds, raw, 173, 183
Seaweed, kelp, raw, 168, 121
Beans, yellow, mature seeds, raw, 166, 222
lotus seeds, 163, 210
Tofu, firm, prepared with calcium sulfate and magnesium chloride, 162, 46
Arugula, raw, 160, 47
Beans, navy, mature seeds, raw, 155, 173
Mothbeans, mature seeds, raw, 150, 381
Seaweed, wakame, raw, 150, 107
Collards, raw, 145, 9
Figs, dried, uncooked, 144, 59
Beans, kidney, all types, mature seeds, raw, 143, 140
Mungo beans, mature seeds, raw, 138, 267
Parsley, raw, 138, 50
Yardlong beans, mature seeds, raw, 138, 338
Kale, raw, 135, 34
Milk, goat, 133.500, 13.970
Mung beans, mature seeds, raw, 132, 189
Beans, kidney, royal red, mature seeds, raw, 131, 138
Beans, pink, mature seeds, raw, 130, 182
Wasabi, root, raw, 128, 69
Beans, cranberry (roman), mature seeds, raw, 127, 156
Beans, black, mature seeds, raw, 123, 171
Milk, nonfat, 123, 11
Beans, pinto, mature seeds, raw, 121, 159
Watercress, raw, 120, 21
Milk, producer, fluid, 3.7% milkfat, 119, 13
Sunflower seed, 116, 354
Nuts, hazelnuts or filberts, 114, 163
Tempeh, 111, 81
Tofu, soft, prepared with calcium sulfate and magnesium chloride, 111, 27
Tomatoes, sun-dried, 110, 194
Peanuts, spanish, raw, 106, 188
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, 105, 115
Nuts, walnuts, English, 104, 158
Broadbeans (fava beans), mature seeds, raw, 103, 192
Mustard greens, raw, 103, 32
Chicory greens, raw, 100, 30
Spinach, raw, 99, 79
Seeds, breadnuttree seeds, raw, 98, 68
Tempeh, cooked, 95, 77
Currants, zante, dried, 86, 41
Rhubarb, raw, 86, 12
Nuts, macadamia nuts, raw, 85, 130
Winged beans, immature seeds, raw, 84, 34
Beans, kidney, red, mature seeds, raw, 83, 138
Lima beans, large, mature seeds, raw, 81, 224
Okra, raw, 81, 57
Seaweed, irishmoss, raw, 72, 144
Nuts, pecans, 70, 121
Seaweed, laver, raw, 70, 2
Lettuce, looseleaf, raw, 68, 11
Soybeans, mature seeds, sprouted, raw, 67, 72
Beans, adzuki, mature seeds, raw, 66, 127
Finfish, halibut, Atlantic and Pacific, cooked, dry heat, 60, 107
Quinoa, 60, 210
Beans, pinto, immature seeds, frozen, unprepared, 58, 60
Nuts, walnuts, black, 58, 202
Prickly pears, raw, 56, 85
Egg, whole, cooked, fried, 55, 11
Oats, 54, 177
Seaweed, agar, raw, 54, 67
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt, 52, 54
Chard, swiss, raw, 51, 81
Lentils, mature seeds, raw, 51, 107
Prunes, dried, uncooked , 51, 45
Egg, whole, cooked, hard-boiled, 50, 10
Hyacinth-beans, immature seeds, raw, 50, 40
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 49, 48
Egg, whole, raw, fresh, 49, 10
Raisins, seedless, 49, 33
Beans, snap, green, cooked, boiled, drained, without salt, 46, 25
Lotus root, raw, 45, 23
Nuts, cashew nuts, dry roasted, without salt added, 45, 260
Beans, pinto, mature seeds, sprouted, raw, 43, 53
Peas, edible-podded, raw, 43, 24
Pumpkin and squash seed kernels, 43, 535
Burdock root, raw, 41, 38
Chicory roots, raw, 41, 22
Peanut butter, chunk style,, 41, 159
Mulberries, raw, 39, 18
Beans, fava, in pod, raw, 37, 33
Beans, snap, green, raw, 37, 25
Lettuce, cos or romaine, raw, 36, 6
Figs, raw, 35, 17
Lima beans, immature seeds, raw, 34, 58
Sunday, September 12, 2010
I use a free computer desktop timer called TimeLeft, when I first used it ~year ago I didn't have any personal experience with it so didn't want to recommend it in case it was buggy. But SpyBot & I have had no problems with it, and I like it because it is very customizable and very user-friendly. After 15 mins on computer I get up and drink water and get stuff done, then my reward is to get back on when I'm done with whatever task I was doing. So here is the link and more info about it:
So teach us to number our days, that we may apply our hearts to wisdom.
Today is the 255th day of the year; there are 110 days left in 2010.
Today is Sabbath Sunday, administration day, coupons, weekly menu plan, weekly plan overview in Franklin Covey, and walking, worship, and wings of praise.
I've been ruminating about a month now on 2011 goals. It's time to pencil in some of those thoughts - certainly a very rough, very premature stage; I would say a pre-draft stage. But I want to work on it a little today. So in addition to the regular weekly planning in Franklin Covey, today I'll begin at least jotting down my 2011 goals thoughts. I didn't start early enough last year, and though I pushed through it and I DID pray, it was insufficient, not well done, and late. My goals thoughts need to marinate and age awhile before they are "ready" and before I can refine them. And I was very rusty with the whole process last year. I'm glad I did them, it was the first time in a long time, and it was 100x better than doing nothing; but this year I want to do a better job.
Other things on the plan today are visiting a Farmer's Market, and finding my Financial Peace University (FPU) workbook because tonight at 6pm is my first FPU class. I'm already an FPU grad, and I'm already debt-free in fact FPU is how I became debt-free! But once you take the class you're a lifetime member and can take the class again as often as you like. Dave is soooooooo VERY encouraging, and I really *need* that encouragement right now; so I'm going. If you want to go, and/or find out more about the class, here's the link:
This weekend is the 9th Anniversary:
In total 3,497 people died in the attacks on 11 September 2001.
•2,735 civilians in the World Trade Center died
•87 passengers and crew members aboard American Airlines Flight 11 that hit the North Tower
•60 passengers and crew aboard United Flight 175 that hit the South Tower
•343 New York City firefighters and rescue workers and 23 New York City law enforcement officers, 47 Port Authority workers and 37 Port Authority Police Officers, lost their lives when they rushed in to save the victims in the World Trade Center
•36 passengers and crew aboard United Flight 93, who gave their lives stopping four hijackers over Pennsylvania
•64 passengers and crew aboard American Airlines Flight 77 that crashed into the Pentagon, killing them and 125 people in the building.
The 19 homicidal maniac murderers on the 4 planes are not included in the above count, nor should they be.
Friday, September 10, 2010
I'm interested in the modular desks and modular bookcases.
Does anyone have other DIY free sites, online only (not TV, not magazine)?
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