Recipes and Tips for Healthier Living and Smarter Budgeting

Thursday, November 29, 2012

Winter Chickens


Daisy
Red
Gizmo
It seems there is always more to learn about raising chickens, and this fall and winter has been no exception for me.

The girls are still beautiful, as you can see from these photos, and we still love them, but lately I have been pretty frustrated by how dumb they are. Fellow chicken owners will chuckle as they read this because they know just what I mean!


A few weeks ago I discovered that at least two of the three were sleeping outside at night. Everything I've read says chickens naturally head home at dusk because they instinctively know how vulnerable they are in the dark and want to be out of harm's way. So I was baffled as to why mine weren't going inside the coop in the evening. What I finally figured out was that because night arrives sooner now and the inside of the coop is kind of dark, it gets dark inside the coop before it's fully dark outside. That means by the time it's dusk outside, it's fully dark inside, so they get stranded outside. I don't know how long they'd been learning this habit, but I'm trying to break it. So far, progress has been very slow.


Another thing we noticed right off when the days shortened and got colder, was the drop in egg production. Right away, I decided we needed to install a light in the coop so the chickens could continue earning their keep. Then I read this inspiring post by Anais Dervaes at UrbanHomestead.org. I really liked the idea of letting nature be and not "forcing" our chickens to lay when nature told them not to.

BUT...it was only a few days later that I discovered our chickens were staying outside all night--even the night it snowed and they were getting covered with the freezing, white layer. From that discovery grew the decision to install a light inside the coop after all, but to only turn it on in the evening as the sun starts to go down. That gives them a couple more hours of light a day but also helps them make it back inside the coop for the night, which improves their health and safety. And now we're usually still getting two eggs a day (which isn't as good as three, but much better than one or none).

The only problem with this plan is that after weeks of me "putting them to bed," so far Gizmo is the only one to have figured out (recently) that roosting inside is warmer and more comfortable. The other two still roost on the chicken door on the outside, no matter how cold it is. I still hope one day things will click for them, that they will get as tired of me coming to put them to bed as I am. Crossing my fingers...

In upcoming chicken news: Mixed breed (or "mutt") chickens and the adjustment from 3 chickens to 5.





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Monday, November 26, 2012

Don't You Spend a Long Time Cooking?

This is a common question people ask me, so I thought I'd write a general response here.

In thinking about the best way to answer this question, I've decided I should ask back this question: "How long is a long time?" If you're used to spending a maximum of 30 minutes a day on food preparation, then yes, I do spend longer. On average, I spend about three times that--on those nights I cook.

But what is the nutritional content of your 30 minutes of preparation? And how important to you is your family's nutrition? It's one of my top priorities, which is why I:

  • Grind my own flour (See here for details on money saved with this practice);
  • Cook from scratch -This means no prepared items (or very few). In other words, no boxed or frozen dinners (I do use dried spaghetti and other pastas on occasion, but they're always wheat/whole grain pastas), and no canned soups (although I will use canned broth if I don't have any homemade broth) since they're full of MSG and/or sugars;
  • Use lots of fresh fruits and vegetables, thanks to the Bountiful Baskets program, which makes them plentiful at our house and very affordable.
Something else to keep in mind is that we eat simply. Good, healthful, hearty food, but simple: 

Breakfast at least 5 days a week is either hot cracked wheat ("mush") or oatmeal, which takes a total of 5 minutes to prepare--every other day, since I make enough for two days each time and we warm it up in the microwave. 

Lunch is sandwiches made with homemade 100% whole wheat bread (which I schedule time to make every two weeks) and maybe some fruit. This takes me 15 minutes at the most, depending on the type of sandwich: grilled cheese take longer to make than peanut butter and honey.

That leaves dinner, which is the only meal I have to plan each day. Since our dinners are based on the contents of our Bountiful Baskets, all I have to do is plan what meals to make those veggies into (since the fruit gets eaten quickly and with little preparation needed). And most days I spend a total of an hour and a half (90 minutes) cooking this vegetable-based meal. Nearly every time I cook dinner, I make enough for at least one night of leftovers, which means I'm not cooking 7 dinners a week. In fact, it's more like 3 or 4.

True, too, I will often make, say, a large salad one night as the main course (see Super Salad), and then pull it out another two or three (or more) nights as a side dish. So while I usually offer a main course and two side dishes for dinner, very often one or both of those sides was made for another meal (for example, if I made breadsticks or rolls to go with a soup that we've already eaten), I still have a bread item available to serve with a different main course, perhaps along with the salad I've previously made.

As Liz Edmunds, the Food Nanny, points out, good, healthful food often takes longer than 30 minutes to make, but that's not a bad thing. Just plan for it and make the necessary adjustments. Your family will thank you!

P.S.  A bonus to the time spent in food preparation (and this keeps me going because I don't love cooking) is that while I do it I can listen to a book on CD, to my daughter read to me, or to music. And quite often, one of my daughters will ask to help me, which means quality time together talking and learning.

Friday, November 23, 2012

Gratitude and Health

Many of my friends on Facebook have expressed gratitude each day in November for a variety of blessings. I have enjoyed seeing how they recognize the good things in their lives, even on those days that aren't ideal. What a good habit to gain! Now that Thanksgiving is over and we're setting our sights on Christmas, let us not forget the importance of gratitude in our lives, continuing year round.

To me it seems intuitive that grateful people are happier, and happier people have a higher quality of life. But now studies are showing that gratitude can actually improve physical health as well. I love this quote from one study, in particular: "Those who practice grateful thinking 'reap emotional, physical and interpersonal benefits.' People who regularly keep a gratitude journal report fewer illness symptoms, feel better about their lives as a whole, and are more optimistic about the future. ...Gratitude is a choice, one possible response to our life experiences." Isn't that wonderful?

The study lists 5 things each of us can do to increase our level of gratitude (and, therefore, of health). Please see the above link for further explanations on each of these items:

1- Keep a daily gratitude journal.
2- Use visual reminders (for example, post-it notes that remind you of your blessings).
3- Have a gratitude partner.
4- Make a public commitment.
5- Change your self-talk.

Tuesday, November 20, 2012

Thanksgiving Quotes

Thanksgiving Day is a jewel, to set in the hearts of honest men; but be careful that you do not take the day, and leave out the gratitude. 

~E.P. Powell

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

~John Fitzgerald Kennedy

Friday, November 16, 2012

Dealing with SAD

I write this post in the hope that it will help others with SAD (seasonal affective disorder). 

HappyLight 2500 Energy Lamp Twin Pack - Light Fixtures (Google Affiliate Ad)Though I have never been officially diagnosed with this condition, I think I have actually suffered from it for many years. I always dread the fall, even though I know it brings needed rest (from gardening and other outside activities) and a good change of pace. But even knowing that the holidays (which I love) are fast approaching doesn't necessarily help my spirits. I always feel that the impending winter--which I dread, because to me it means severe cold and bleakness for months on end--brings with it a feeling of hopelessness. Not until recently did I realize that not everyone feels this way and that maybe my symptoms were more than simply a rough transition back into life indoors.

The information I've been reading shows numbers anywhere from 5-25% of the general population experiencing SAD at varying levels of severity (see one article here). Some articles talk about "winter blues" vs. SAD, and while I understand that some people have "winter depression" worse than others, I kind of resent the distinction (just as I dislike the term "baby blues", meaning less bad than "postpartum depression"). Regardless of whether you're going through "the blues" or depression, your sense of well being has been sabotaged and just getting through each day is difficult.

And difficult might be an understatement. This year, SAD muddled my thoughts so much that for many weeks I didn't even recognize how difficult things were for me, or what was going on. I felt like I was wading through mud each day, all day, as I tried to go about my daily activities. I didn't know what was wrong with me! When I finally gained enough clarity of thought to recognize this wasn't normal and started researching online, I came across a list of symptoms that I identified with all too well. (One list, provided by the Mayo Clinic, can be found here.)

If these symptoms are familiar to you, too, what can you do?

While I recognize that some people really do need medication to stabilize their systems and get their lives back again, I also feel that antidepressants are way over-prescribed and that there are many things we can do in this situation to help ourselves regain our mental and emotional health. So here are some things I have found that have helped me, and I hope they will help someone else as well:

  • Prayer- If you have religious convictions (or even want to have them), put your faith into action by imagining yourself happy and functioning well, and praying to God to help you gain those blessings. Other spiritual activities, like attending church services and reading the Scriptures, can also give you peace.
  • Light- While light therapy is an option that helps many people, for some of us, simply leaving more lights on wherever we are--particularly when it's gloomy or dark outside--can make a positive difference. And for days when it's not too cold, actually spending time outside where the sun's rays (and all that vitamin D) can reach you, can also be helpful.
  • Music- Whenever you can, go out of your way to turn on music that lifts your mood and helps you feel happy or peaceful. Music is a very powerful tool. (By the same token, be sure to avoid music that has the opposite effect on you.)
  • Essential oils- If you use essential oils, like I do, make it a point to use mood-elevating oils topically or aromatically as often as you can. Just to name two options: The citrus oils (lemon, orange, etc) are great for lifting one's mood, and lavender helps calm anxiety. It's amazing how much such a small, subtle thing like this can help. 
  • Emotion Code- Something as simple as releasing your trapped emotions can improve the symptoms of SAD. (If you haven't read my post on the Emotion Code, you can find it here.)
  • Exercise- Of course, we all know that exercise releases endorphins, which give us a sense of happiness and well being. But when you're feeling low and unmotivated it can be very difficult to force yourself to exercise. This is when it becomes especially important to find (or maintain) an activity you enjoy so that it becomes something you want to do. And if that still fails to motivate you, see the next bulleted item.
  • A List or Schedule- I'm one of those people who gains a sense of satisfaction and accomplishment by crossing things off a list or setting a schedule for myself that I am able to follow (and thus cross items off). I realize that not everyone operates this way, but for those who do, I found that if, in my more lucid moments, I could sit down and write a list or a desired schedule for the following day or week, it helped immensely. Then, instead of feeding my lack of energy with despondency over not being able to clearly prioritize what I needed to do, I could regain some clarity and sense of direction by checking my list or my schedule and following it. This is helping me wade out of the "mud."
  • Cod Liver Oil- I haven't actually tried this idea yet, but I know it could be very helpful, especially since cod liver oil is chock full of vitamins A and D. Vitamin D is the "sunshine vitamin" we all need and can't make on our own, and vitamin A is needed to assimilate it. So especially for those living in places where the sun rarely makes an appearance during the winter, cod liver oil could be particularly beneficial. By the way, not all CLOs are created equal, so do your research before purchasing. And FYI: you can actually get a flavored variety so it's more palatable. (You can read lots more about cod liver oil at the Weston A. Price Foundation.)
  • Talk- We all have different levels of the need to communicate, but I think everyone can benefit from talking to at least one person about what they are going through. Often, expressing yourself in this way can help you sort out your own thoughts and feelings, not to mention receiving encouragement and empathy from the other person. Just knowing someone cares helps a lot.
If you find any of the above actions helpful in your struggle against SAD, or have found other things that help you, I would love to hear about them.

Tuesday, November 13, 2012

Beef Stew

We never have stewing beef, so it was a real treat last week when we did have some and I made this hearty, veggie-filled stew. I found the recipe at recipelion.com and it was perfect! What a wonderfully satisfying dish on a cold winter evening. I will definitely make this again...if I ever get lucky enough to have stewing beef again. :) The original recipe calls for 2 pounds meat but in my opinion it only needs one. Other modifications are as listed.

Beef Stew
Yield: 8 servings

1 pound stewing beef, cut into 1-inch cubes
2 Tb. vegetable oil
2 Tb. (whole wheat) flour
3 cloves garlic, minced
1 large onion, diced into 1/4-inch square pices
2 cans beef stock (I used chicken broth)
1 can chopped tomatoes, with juice
1 c. red wine (I never have cooking wines, so instead I used a few splashes of red wine vinegar, to taste. This ingredient added the most richness and depth of taste, so don't skip it!)
1 Tb. Italian seasonings
1/2 Tb. dried parsley
salt and pepper, to taste
3 carrots, cut into 1/2-inch pieces
2 potatoes (or more), cut into 1-inch cubes
2 Tb. ketchup or tomato paste

Heat  oil in a large stock pot, and brown the beef on all sides.
Add flour and stir to coat.
Add a few tablespoons of the beef/chicken stock, and add onion and garlic.
Sauté until onion begins to soften.
Add remaining stock, tomatoes, red wine (or red wine vinegar), salt and pepper, and parsley.
Cover and simmer for about 1 1/2 hours, adding more liquid if necessary.
Add carrots, potatoes and ketchup or tomato paste, and simmer an additional 15-30 minutes (until carrots and potatoes are to desired tenderness).

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