Weekly Food Prep #2...Salad!

Hello and welcome to the delicious salad post.

Here I intend to introduce you to my easy, weekly, salad eating frenzy.

Once a week I buy a 1 pound container of organic lettuce. I makes little baggies for each day and take these to work. Spill them out onto a reusable container from home (that I keep at work) and top the lettuce with any vegetables I have packed along.
Here are some examples:


Photo by: realfoodtulsa.blogspot.com

2 large handfuls of organic lettuce (spring mix for example)
1 handful of cherry tomatoes (b/c they need no chopping and don't get soggy)
1 chopped cucumber

2-3 tbsp homemade dressing OR Goddess dressing (my other fav)








Here's another:

Photo by: barefeetinthekitchen.blogspot.com

2 large handfuls of organic lettuce (a nice chopped romaine blend)

1/2 cup cooked black beans

1/2 cup raw corn

tiny baggie of chopped cilantro

2-3 tbsp homemade dressing OR Ranch dressing

And another:

Photo by: delicious-knowledge.com

2 large handfuls organic lettuce (kale possibly)

1/2 cup shredded carrots

1/4 cup salsa

2-3 tbsp homemade dressing OR Italian dressing

Just one more fav for the road:

Photo by: www.lifesambrosia.com

2 handfuls organic lettuce (spinach for example)

1/4 cup dried cranberries

1/4 cup sunflower seeds

1/2 cup chopped tomatoes

2-3 tbsp homemade dressing OR Lemon/EVOO/Salt/Pepper dressing

Sometimes I put lots of stuff, sometimes I put nothing but lettuce and dressing. Either way, this method helps me to eat all my raw veggies for the day, AND still get a good filling meal in.

*Confession* I have eated 1/2 pound of salad in one sitting before. DOnt' judge.

Eating salad it SOOOOO easy.

Did I mention how easy it is...?

Price breakdown:
1 lb. tub of organic lettuce: $5.99 divided by 5 days (workweek) = $1.20 per serving
1 bottle of dressing: $3.99/ 8 (usually lasts 8-9 days) = 50 cents per serving

WHO can say they spend under $2.00/day for a delicious nutricious lunch!?

Who can? ...You can, if you adopt these methods.

Weekly Food Prep #1....Soups!

Photo by www.sallypasleyvargas.com

Save for the hot hot summer months (and even then I often make a summer soup of sorts) I am a lovable soup eater.

Soup is great when you're thirsty, hungry, sleepy, tired, sick, excited...I could go on for days about the AWESOMENESS of soup. I will spare you my ramblings and get to the point.

Every week, and I mean every week, I make a pot of soup. It's my creed. It's my sanity.

Now for those who say, "Meh, I like soup but I get bored if I have to eat the same thing everyday." I say: stick with me...you'll see. I will offer options for modifications that will entertain even the miser-iest of us all, my bubby.

Now, as I was saying...ah, yes SOUP.

Photo by www.the-girl-who-ate-everything.com

Reasons why I like making soup:
1) Pour it all in a pot and walk away. (for the most part)
- Soup usually cooks itself, minus a bit of stirring here or there and the occasional check that it's not boiling too vigorously, it usually requires minimal "kitchen work." This is a HUGE bonus for me, and will be for you too if you're the kind who has a bit of time to chop and prep and then other things to do. Soup is a good option for those strapped for time.

Photo by www.sallypasleyvargas.com

2) You can make soup out of just about ANYTHING.
- You've got carrots, peas, corn, potatoes and garlic on hand...let's make some soup! No carrots, okay, no problem. Throw lentils, pumpkin puree, onions, and some celery in, add water and season to taste...and we've got soup! Leftover rice and stirfry in the fridge, throw it in there...add some chopped kale, seasonings, and chopped red peppers...and we've got soup! The list goes on and on...

Photo by thecafesucrefarine.blogspot.com

3) It's filling.
- Anyone responsible for feeding themselves can easily say, "once I eat, I don't want to be heading back to the kitchen in an hour or so in search of food." You cook, you eat, you get on with your day. No one has days and hours to spend cooking and cooking on end just to survive. Soup is the answer of all answers. You eat some, not yet full, eat some more.

Photo by www.culinarycircle.com

4) It's cheap.
- Most of the time when I endeavor to make soup, I look in the fridge, cupboards and crisper, see what's around, make a pile on the counter, pick out some options and "throw it in a pot." I'm not kidding. Once it starts cooking I season to taste, put the lid on and walk away. I don't tend to grocery shop to make soup. You can very often use what you already have in your pantry and reduce your trips to the store.

Photo by thepioneerwoman.com

5) It's healthy.*
- Now this one is tricky, depending on what you put in it. If we're talking ham hocks and fried butter onion soup...or mac n' cheese soup (there exists such a thing)...not so healthy. Just because you cook it down and throw in a veggie or two doesn't necessarily make it good for you. We CAN however, make our soup choices largely veggie-based, limit the salt and try not to over cook them. These suggestions can help to preserve the nutrients in our soups and make them a very healthly alternative.


So, there you have it. My humble plea for weekly soup-making. I encourage you to make some yourself this week! Share your favorite recipe below!

Afraid of making TOO much soup? here's a tip on how to freeze leftovers.

How to eat to live

My weekly regimen:

Photo by parenthoodandkids.com

SO, most people have a busy schedule that allows for limited access to fresh, nutrient-rich foods. The typical American diet consists of whatever is quick, easy, and tasty. We are often know, world-wide for burning our candles at both ends (if you've ever heard the saying). And this is unfortunately often the case.

Photo by ohsheglows.com (an awesome place to get fantastic recipes)

We get sick, and don't take the time to find out the root of the cause. We simply look for the quickest cold-suppressant we can find that will allow us to keep working and moving along at the daily grind pace.

We could stand to learn a lesson (or two) from some other cultures that value their rest.

I digress...


I endeavor to present to you my Weekly (Sunday's are my free-est day of the week) Work-Week Food Prep Regimen.

The name is actually longer than most of these items take to prepare so let's begin....

Weekly Food Prep #1: Soup
Weekly Food Prep #2: Salad
Weekly Food Prep #3: Cake (post coming soon!)

First things first...!

Drink water! Half your body weight in ounces. For me at 150 lbs. that equals 75 oz. of water per day or approx 8 glasses. Photo by: worldtruth.tv

Let's talk about a few ways we can get our bodies regulated:

• 1) Drink WATER

We are challenged to drink half our body weight in ounces in order to maintain hydration. (ex. a person who weighs 160 lbs. (160/2=80) should drink 80 oz. of water daily OR eight 10 oz. glasses/day) Our body is made up of over 70% water and needs this to feed our cells, help our organs and move out the waste. Water is the cheapest, easiest, simplest way to regulate your body, stools included.

The way I do it: keep a water bottle/large cup at my desk at work, refill it every time it gets close to empty. At home, I have a large glass I keep by my bed. I plan to drink 1-2 large glasses before retiring to bed, refill, go to sleep, then drink the same immediately upon rising. Otherwise it's easy to forget about it.

I can't stress this enough: Drink to your health, DRINK WATER.

• 2) Drink Tea

If you can't get enough water in, next best thing is unsweetened tea. Tea and coffee can sometimes be dehydrating; I will not go into this debate here and now, however I will simply say there can be magnificent benefits to drinking tea for it's herbal components.

Tea can often get herbs into your digestive system faster than tablets and capsules can.

Here are some tea brands I recommend below:
1) Yogi Tea - Detox, Berry DeTox, Skin DeTox, Peach DeTox, Lemon DeTox, Mint Get Regular, Green Tea Kombucha, Purifica, Seven Berry Anti-oxidant...and so on.
2) Traditional Medicinals - Lemon Everyday DeTox, Women's Liberty...

I have personally had great success with these brands and have drunk many of their teas, always unsweetened and with great taste and results. Be encouraged to find the purest forms of tea you can and stay away from the "generic black teas." We can never be sure the leaf:stem ratio in the mix.

• 3) Take supplements

Of course, there are many out there in both liquid, capsule and powder form. Below are just a few I am familiar with:

1) Dr. John R. Christopher's Lower Bowel Formula ( I am currently testing this one out: here)
2) Essense of Vitality, Chef Ahki Cleanse (information found: here)
3) Nature's Way Naturalax 2 (info: here)

• 4) Detox with foods

This is mentioned last, because if we are already stopped up internally, adding more fuel (food) to the fire (our digestive system) will NOT make it better. There are, however, a few foods that can aid in detoxification, and help with waste management in the body.


Photo by www.foodnetwork.com

1) Leafy green vegetables (spinach, kale, chard, romaine...)
2) Root vegetables (carrots, beets, potatoes, sweet potatoes...)
3) Citrus Fruits (lemon, orange, apples, pineapple...)
4) AVC (Apple Cidar Vinegar) the best "in my humble opinion" can be purchased here

Photo by Bragg.com

- Instructions: Mix with water and honey or lemon or basic fruit juice. Add 2-3 tbsp to an 8 oz. cup of liquid. Drink ACV up to 3x/daily.

5) Aloe Vera Juice or Gel (This can be consumed straight in "shot" form, or added to a well-like plain juice or smoothie) BEWARE: it will clean you out.

Either way it goes, remember there are MANY ways to deToxify your body and help it do it's job of keeping you healthy and alive with vitality.

Attempt one or more of these each day and you will be well on your way to understanding your body better and helping it function and survive.









Photo by napafarmhouse1885.blogspot.com







Which one of these methods will you try today? Have you done a deTox regimen lately that WORKED!? Tell us about your experience "deTox-ing" below! Join the conversation!

Eat well. Live well. Be well.

Hello World!


This blog is dedicated to all those who want to live a better life, create a healthier future and leave a legacy of knowledge for others to benefit.

Photo: www.planetsforkids.org

About me: I am 25 years young and have been in the process of "transitioning" with regards to my food habits for some time. I grew up eating well for an 80's baby and never became fully addicted to fast food restaurants. I owe my love for cooking to my mother, who though we were allowed to order pizza a few nights a month, ALWAYS made us a half plate of salad to go with it: "It's all about balance, daughter," she would say. She is an amazing woman and her life is a testament to what can happen when you don't ever stop believing.


I love being outdoors, bike riding, going for walks, people-watching, daydreaming...you name it!

I am an avid yoga lover...and am on a journey to learn what "yoga" really means,what it's really about and how it can be used for utility.

Photo: www.britannica.com

I love cooking and being well. I will cook almost anything at least once, and have been known for my dinner parties where guests leave with party favors in the form of novelty glass jars filled with fresh homemade mini-muffins I spent the entire night before preparing.

My goal is to one day ... do many of the following:

1) own a pop-up restaurant or food truck (I'm open to either or both)
2) quit my job (again)
3) write a book, do a tour and lecture
4) start a specialty catering biz
5) co-create a movement

I know life is ever-changing and we must therefore be ever evolving. The learning never stops, so if everything is always growing, shaking and changing, what grounds you??? I have learned that amongst all the movement, we must be still. We must be anchored. This is my journey to balance.

I hope you'll stick around for some inspiration and love!

Peace ~ h