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Planning Ahead

I’m pleased to introduce you to guest contributor Robin Mallery! Robin is a registered nurse and founder of HeartMatters Optimal Lifestyle Management, a consulting company offering individual programs and workshops addressing a wide spectrum of health-related topics in Grass Valley, California. Robin has twenty years of experience promoting optimal lifestyle management through healthful behavior change. She developed the Cardiac Rehabilitation Center at Sierra Nevada Memorial Hospital (SNMH). Over two decades as the program manager, she gained expertise in exercise physiology, nutrition, relaxation management, and risk factor modification. Following her successful career at SNMH, Robin has branched out into a primary prevention model of healthcare. Below, she shares her tips on planning ahead and strategies for making simple, health-supportive meals on busy days.

Do you have a special area of expertise you’d like to share with ForkBytes readers? How about a favorite health-supportive recipe? We are always interested in hearing from potential contributors with unique, fresh perspective. Contact us with your ideas, and your article or recipe could appear in an upcoming post!

Eat Well: Plan Ahead, Nourish Your Body and Mind
by Robin Mallery, RN

The demanding schedule of the busy professional may not include foods that support optimal health. Eating well does not take an excessive amount of time and can be realistically incorporated into even the busiest calendar.

Real food nourishes the body and the mind, benefiting physical and emotional health and well-being. Processed and fast foods do not support optimal health and are associated with an increased risk for diabetes, coronary disease, and cancer — just the opposite of real foods (which are associated with decreased risk). Planning ahead to increase your access to real food takes about an hour per week and is a totally worthwhile endeavor!

Begin in the grocery store. If you are not already doing so, stock up on whole foods, which are real foods that have not been processed in a laboratory. Real food does not have high-fructose corn syrup, partially hydrogenated oils, or food coloring added. If the food contains grains, they are whole grains as opposed to refined grains. Knock yourself out on fresh fruit and veggies; bring home new grains, such as quinoa or barley, and unusual beans like cannellini or garbanzo; and consider feta cheese, pine nuts, red peppers, and eggplant. Give yourself at least 4 weeks of subtle change in your grocery store purchases to become familiar and comfortable with the unlimited possibilities!

Next, identify a time during the week that you can set aside one hour. Dial in your favorite classical music station. Now the preparation begins. Put up a pot of boiling water for the grain of the week, and another for the beans or legumes. (A disclaimer here: I am a big fan of canned beans—they are easy to use, there is a huge variety to choose from, and they can be purchased with low salt or no salt content.) Slice the peppers and eggplant, brush with garlic-infused olive oil, and broil for a few minutes on each side. You can broil all sorts of veggies using this method, by the way; zucchini, asparagus, cauliflower, potatoes, carrots, beets, and many more! After the veggies have cooled, place them into a container with air vents, where they will last several days in the fridge. Store the cooked grains and/or beans the same way.

You are ready to move on to raw vegetables. Chop up broccoli, cauliflower, purple and green cabbage, carrots, and celery; wash, dry, and tear up good quality lettuce, arugula and spinach (or buy it bagged and pre-washed). All of this can be stored in the fridge and at a moment’s notice can be thrown together for a salad. Add a chicken breast or piece of grilled ahi, and you’ve got a yummy and healthy lunch or dinner!

Fruit prep works in the same way: peel mango, papaya, melon, and oranges, chop up along with strawberries, and seal them in containers. Have raisins, banana, pear, and a few almonds or cashews on hand to toss in. Mix in a good quality yogurt or cottage cheese, and enjoy a healthy breakfast or lunch.

The bottom line is that if you are running around in the morning preparing for your day, you are not going to be able to spend precious time chopping fruit — and it may be tempting to pick up an egg/sausage sandwich at the local drive through or a sweet roll with your morning latte. When you arrive home in the evening after a busy day, it is unlikely that you will feel motivated to cook up grains and chop veggies to create a wholesome dinner. That is when you might be tempted to put a Lean Cuisine in the microwave. I am not suggesting that a drive-up egg sandwich or a frozen dinner is the end of the world — everything in moderation, right? I am suggesting that if you have taken just an hour of prep time earlier in the week, you will put together, in less than 10 minutes, a grilled vegetable–feta cheese–pine nut–quinoa casserole that will not only be delicious, but will nourish your body and mind after a long day of work.

Robin Mallery is a registered nurse specializing in optimal lifestyle management. Her consulting business is called HeartMatters. Learn more at www.heartmatters.pro.

Reduce Your Workout Resistance

As spring unfolds this year, I’m thinking a lot about playing. In our culture, adults aren’t generally supported in enjoying silliness, laughter, and fun. Don’t you wish you could run around and play outside like the good old days? Well, you can! I’m pleased to introduce guest contributor Suzanne Reilley. Suzanne is a personal trainer in Washington, D.C., who leads Recess Workouts — a unique and FUN way to bring both physical activity and child-like joy back into your life through delightful playground games repurposed for grown-ups (while maintaining the merriment of the original activity). How cool is that?

Suzanne has been kind enough to share her thoughts on breaking through resistance to launching (or re-launching) a physical activity program below. Read on for her tips!

Do you have a special area of expertise you’d like to share with ForkBytes readers? How about a favorite health-supportive recipe? We are always interested in hearing from potential contributors with unique, fresh perspective. Contact us with your ideas, and your article or recipe could appear in an upcoming post!

Reduce Your Workout Resistance
by Suzanne Reilley

It’s such an amazing time of year. The sunshine is finally warming the air, and everyone is out with their flip flops, sunscreen, and flowers. Since many of us have been cooped up all winter, this can be a great time to re-evaluate our workout routines (or lack thereof) and shake off some of the cobwebs.

New challenges, new approaches, and pushing new fears can really take us to a whole place we never knew existed, right in our own bodies, and right in our own city. You can gain so much by overcoming inertia, switching up your routine, and trying something entirely new. It’s inspiring and it keeps us young.

I happen to love dancing (like nobody’s watching) and at one point realized that I was sweaty and physically exhausted as I was happily moving to the music. Hey! That’s a workout! I’ve also turned my initial terror of rock climbing into a deep love of the sport and discovered that it also has this calming, meditative effect.

What’s the most inspiring workout you’ve ever done? What’s the one thing you’ve been meaning to do forever and keep putting off? I invite you to question why you may have gotten away from your old favorite — or not tried that new one.

This great writing exercise to help you get in touch with your barriers to physical activity was inspired by “Blasting Through Blocks” from The Artist’s Way by Julia Cameron.

Choose a personal fitness topic where you feel you have a lot of resistance. This might be something like trying martial arts for the first time or joining back up with my long-lost running group. With your topic in mind, answer the following questions.

1. List any resentments (anger) you have in connection with your fitness goals. It does not matter how petty, picky, or irrational these resentments may appear to your adult self. Some examples: I resent being slower than Sarah. She eats whatever she wants!! I resent that instructor who made me feel stupid (I AM trying as hard as I can).

2. List any and all fears about the topic and/or anyone connected to it. Again, these fears can be as silly as any two-year-old’s. Some examples: I’m afraid nobody will want me on their team. I’m afraid I’ll look dumb. I’m afraid I’ll never finish. I’m afraid I’ll never start. I’m afraid I will be embarrassed (I’m already embarrassed).

3. Ask yourself if that is all. Have you left out any itsy fear? Have you suppressed any “stupid” anger? Get it on the page.

4. Ask yourself what you would stand to gain by not taking action. Some examples: If I don’t run in this race, I can’t come in last. If I don’t go to that class, nobody can laugh at me. If I don’t throw, catch, play, dance, I can criticize others, knowing I could do better.

By simply listing these fears, grudges, and uncertainties, you’ve started to spin your transformation in a positive direction. Now it’s time to take action. As Frank Scully said, “Why not go out on a limb? Isn’t that where the fruit is?”

Suzanne is a delightful, positive personal trainer who trains elite women in Cleveland Park and surrounding areas of Washington DC. She has recently been featured in Daily Candy and on TV-16 as the creator of playful and challenging Recess Workouts. She holds a B.S. in Kinesiology, is certified by the American College of Sports Medicine, and is currently enjoying continuing education with mentors from Resistance Training Specialist, Advanced Training for the Exercise Professional. Visit Suzanne’s website to learn more about her work!

Getting Psyched Up for Exercise

Note: this piece first appeared in the September 2008 issue of Clark Wellness ForkBytes.

I’ve always found that September is a great month for recommitment. After a long summer of relaxing and running around, vacationing, and irregular routines, September is a wonderful opportunity to rededicate energy and time to self-care. Early fall is often when I find myself revisiting the goals I made for the new year in January and adjusting them to account for any new patterns in my day or week that have come up since then. For me, as well as for many of my clients, this invariably includes a change in one’s physical activity routine.

That’s why I’m so please to introduce you this month to personal trainer Ariane Hundt. Ariane has contributed great tips in her article below to inspire and motivate you to invite physical activity back into your life, no matter where you currently are.

Getting Psyched Up for Exercise
by Ariane Hundt

So, you think exercise is about as appealing as studying for a statistics exam? There are many reasons why you might hate exercise: Sweating, feeling lazy or tired, not having enough time, or maybe you weren’t happy with the results the last time you tried. You have your reasons, but let’s see if you change your mind after discovering some amazing benefits of exercise:

Looking fine: Do you want to have a strong and defined body? Here’s the news. You need to lift weights to get muscles — yes, even girls. Hit the gym twice a week for a full-body workout. The great thing about muscle is that it takes up less space than fat, and one pound burns about 50 calories a day!

Have fun: Believe it or not, exercise can be fun! Getting your friends together for a road race, rock climbing or wild water rafting, having a pool party, or playing beach volleyball are all fun ways to exercise without knowing it.

Pump it up: Cardiovascular exercise, such as running, walking, jumping rope, biking, or swimming improves the efficiency of your heart. If you commit to at least three weekly cardio workouts for four weeks of regular exercise, your heart will pump more blood per stroke — a sign of great fitness.

Combat the bulge: Running burns an average of 100 calories per 10 minutes. What better way to work off extra calories than going for a run in the park?

Are you beginning to change your mind yet? If you adapt these ideas you’ll get off the couch and onto the treadmill in no time:

You don’t have to love exercise to do it: Many people who exercise don’t do it because they love it so much, but they do love the way they feel after they’re done. That’s what motivates them to go to the gym.
Make the connection: Once you realize how good you feel after working out, you will want to keep that feeling. This will motivate you to continue your routine. Did you know that exercise boosts your self-esteem and makes you feel better about your body?
Plan for little, do more: If you are overly enthusiastic and plan seven workouts a week but never get around to doing even two, go back to the basics. Plan realistic workouts, such as running twice weekly for 30 minutes and 20 push-ups and sit-ups per day. Once you’re in the gym, you’ll want to keep going while you’re already there.
Think positive: Sure, watching TV may seem more appealing than working out, but which will make you feel better long-term? Think about what’s best for you long-term because sometimes what makes you feel good immediately isn’t necessarily good for you — just think of that bag of fries. Keep the focus on your goals and you’ll discover what feeling good is all about.

Ariane is a dynamic Personal Trainer, certified by the Aerobics and Fitness Association of America (AFAA). She has a refreshingly interactive and comprehensive approach in helping her clients achieve optimal health and the physical self they desire. As special contributor to Goalquest.com, she writes articles on nutrition, fitness, and wellness and is currently pursuing a graduate degree in nutrition. She has recently been featured on NBC, Fox 5 News, ABC News, CW11, and the New York Times as the creator of NYC’s toughest new workout, the Brooklyn Bridge Boot Camp. Visit Ariane’s website!

Khobz Eftir (“Bread Pie”)

Note: this piece first appeared in the July 2008 issue of Clark Wellness ForkBytes.

Contributed by Sara Scott (learn about Sara)

A note from Sara: This bread is something that my host Mom, Ja-Ja, makes quite often. They call it a “galette,” but the recipe comes from Algeria, so I often call it Algerian bread. She makes it from memory, so I did my best trying to write it down, especially using customary measurements for us Americans. 1 cup of milk may be used instead of one of the cups of water, if desired, and you may add other ingredients to suit your taste!

1 pound semolina flour
1/2 teaspoon of salt
1 cup oil (vegetable, sunflower, or olive, preferably)
2 cups water

In a large bowl, mix the flour and the salt. Add the water and stir until well blended. Stir in the oil and continue stirring, again until well blended.

Knead briefly on a floured surface. Add more water to obtain a firmer dough, if necessary. Divide the dough into three balls of equal size.

Place a large sauté pan over medium heat on the stovetop.

Take one ball of dough and continue pressing down on it using the palms of your hands until the dough forms a round shape with the thickness of about 1/2 inch. Make sure that the flat wheel of dough can still lay flat on the pan you are using. When forming the round shape with your palms, start in the center and work your way outwards, moving around in a spiral manner. To form the edges, put one palm on top of the dough round and the other palm along the side, facing the center of the dough round, and work around the dough to form a firm and smooth edge, still about 1/2-inch thick. The process may need to be repeated more than once, even a few times.

Place the round on the heated pan. Grease or oil may not be necessary for the bottom of the pan, but you can use it if you desire. Using a fork, poke holes around the dough round numerous times (about 30 times, more or less). After 3 to 4 minutes flip the bread over and poke holes on this side with the fork in the same manner. Flip the bread over as many times as necessary until the surface of the bread browns on each side and the bread is hard.

While the dough rounds heat in the pan, form the other dough balls into dough rounds as described above. Serve the bread hot or at room temperature, whole or cut into triangle slices using a pizza cutter.

Living Off la Ferme

Note: this piece first appeared in the July 2008 issue of Clark Wellness ForkBytes.

Have you ever wondered what it would be like to spend your summer on an organic farm in southern France? Moi aussi! Well, I’m pleased to introduce you to Sara Scott, who is doing just that this summer. Sara is a recent graduate of American University, where she wrote an undergraduate thesis on sustainable farming in the D.C. area. She’s shared some wonderful information with you below about her experience on the farm, as well as some gardening tips for growing your own food at home. Sara has also provided us with a traditional bread recipe produced regularly in her host family’s kitchen. Check out Sara’s blog at sarafarminginfrance.blogspot.com!

Living Off the Farm: Organic Farming in Southern France
by Sara Scott

Contact Sara with questions or comments at GoSoccer27@aol.com!

What is a 21-year-old Washingtonian doing in the fields of southern France? This American city slicker is passionate about discovering how organic farmers grow the bounty of the earth that we find in our grocery stores and how these advocates for sustainable agriculture practice good eating habits. Although I also get to improve my French language skills and explore the area as a tourist, my experience at the dinner table of my host family has been the most life-changing aspect of this experience.

I used to treasure exotic and international cuisine back in the United States, believing that indulging in new ingredients and dishes from around the world gave me a taste for foreign cultures, but I feel even more spoiled eating the fresh and plentiful food solely from this region of the Cévennes National Park. The meals always include something gathered from one of the many gardens on the farm. For example, we eat homemade preserves for breakfast, which are made from the raspberries and strawberries grown outside my bedroom window. For lunch and dinner, salad greens, raw vegetables (carrots, radishes, onions, cucumbers), and fresh herbs (parsley, mint, chives, etc.) from the farm are either placed on the table for everyone to take as they are, or they are incorporated in dishes. Lunch is typically the largest meal — it is always at least as large as dinner — so that we have more energy to carry us through our afternoon tasks. Leftovers are often saved and stored properly for the next meal.

The rest of the food on the table comes from local markets and, sometimes, the grocery store. The bread, meat, and cheese usually come from the markets and in wonderful, creative varieties. Even small cheese rounds are sometimes decorated with herbs and edible flowers on top! My host parents try to buy organic at the grocery store and the markets, but many products are still unavailable as organic. They buy as much as possible from local producers because they know the people who made or grew the product, they know how the product was made or grown, and there are probably less additives or chemicals in the product. Bread is served with every meal, in addition to cheese at the end.

Getting my protein depends a lot on what is freshest. We eat eggs often because there are hens on the farm. Lamb is also popular because many farmers have sheep in the region. We also eat roasted chicken, baked fish, canned duck, and ground beef. All of this meat comes from the region, typically prepared without any preservatives or additives because they are not needed if sold locally. Everything tastes incredibly pure and flavorful. Making a commitment to eating locally produced meat and seafood definitely doesn’t limit one’s choices; the varieties are endless.

The weather greatly affects what we eat and how the food tastes. The weather has been very rainy, so the plants are suffering from a lack of sunlight. We even had to spray them with natural nutrients to help them recover. The strawberries were just barely sweet, the radishes and onions had a softer bite, and many vegetables were smaller (potatoes, squash, lettuce, etc.). Mushrooms have flourished in the forests, though, so we sometimes take trips to gather them. We later cook them in stir-fries or in lasagna. Letting them dry outside on a sunny day would also give them a beautiful, smoky flavor.

I certainly feel healthier eating from the farm and the farmers’ market stands. The fridge and cupboards are fairly empty since we usually eat whatever is gathered or purchased that day or the day before. The freezer does get a lot of use, however, particularly for meat and fruit spreads. The family even has a separate appliance in their cellar that is entirely a freezer! Freezing seems to be the best method to keeping foods stay fresh longer while preserving their unique taste.

I strongly recommend shopping often, buying limiting quantities, and enjoying your cooking experience with what you buy — or grow! Here are some gardening tips to help you discover the advantages of eating from your backyard:

1) Buy plants that have already started growing, perhaps from a gardening center or nearby farm.
2) Ask the seller of the plant for care instructions and ways to cook with it.
3) Sprinkle natural minerals and dung in the soil before planting.
4) Weed often.
5) Think about building a greenhouse to help protect the plants against undesirable weather.
6) If you would like firmer and more aromatic herbs, grow them outside. Greenhouse or indoor herbs typically are more fragile and weaker.

To learn more about my adventures in France, please visit my blog by clicking below!

Visit Sara’s blog!

Gluten-Free Lemon Scones

Note: this piece first appeared in the June 2008 issue of Clark Wellness ForkBytes.

by Chef Andrea Boje (please read Andrea’s explanation of gluten-free flours)

Makes 6 to 8 scones

1 cup brown rice flour
1/2 cup sorghum flour
1/2 cup tapioca flour
1/2 cup millet flour
2 teaspoons baking powder
2 teaspoons xanthan gum
1/4 cup honey
1/2 cup butter
2 eggs
1 1/2 teaspoons lemon zest
1 tablespoon lemon juice
1/3 cup almond milk
orange juice
2 tablespoons turbinado sugar

Preheat oven to 375°F. Line a baking sheet with parchment paper.

In a large mixing bowl, combine brown rice flour, sorghum flour, tapioca flour, millet flour, baking powder, and xanthan gum. Cut in butter with a pastry blender or 2 knives until dough forms coarse crumbs.

In a separate bowl, whip eggs and then stir in honey, lemon zest, lemon juice, and almond milk. Pour mixture into the dry ingredients and stir to mix.

Knead dough with hands. Sprinkle with additional flour if dough is too wet to handle. Form dough into a round shape about 1 inch thick. Cut into 6 or 8 wedges and place on baking sheet. Brush each wedge with orange or lemon juice and sprinkle with turbinado sugar. Bake for 20 minutes, turning halfway through baking time.

Scones will store in the refrigerator or in an airtight container for 1 week.

Alternative Flours Explained

Note: this piece first appeared in the June 2008 issue of Clark Wellness ForkBytes.

Food allergies are on the rise in the United States. The incidence of food allergies has doubled in the past 10 years, and now over 12 million people in this country suffer from food allergies (3 million of these are children). It’s no wonder we’re seeing an explosion of media, cookbooks, and food products designed to support the diets of adults and children with food allergies, especially allergies to wheat and/or gluten.

When you first find out you or your child are allergic to gluten, it can be very challenging to figure out how to cook. So I’m pleased to introduce you to Andrea Boje, The Holistic Chef. Andrea is a personal chef in southern New Jersey who specializes in cooking for food sensitivities and allergies, and she’s shared some of her knowledge below to help you navigate some of the gluten-free flour choices available in stores.

Alternative Flours Explained
by Chef Andrea Boje

There are a lot of flours out there besides wheat but most people do not know what to do with them. Reading the label of a gluten-free bread can also be a little confusing when you see ingredients like sorghum and xanthan gum. Just what are they? Below is a list of flours and baking ingredients with descriptions of what they are made from and how they can be used.

Almond Flour – made by grinding blanched almonds (skins removed) into a fine powder. The consistency is more like corn meal than wheat flour. You can find extra fine Italian almond flour, which has more flavor but can be very pricey. Baking with almond flour requires using more eggs to provide more structure. Use it in cakes, cookies, and other sweet baked goods. You can make it yourself by grinding blanched almonds in a high-speed blender.

Brown Rice Flour – made from stone-ground brown rice. Used in gluten-free baked goods as a replacement for wheat flour. Can also be used to thicken soups and stews. I prefer to use this instead of white rice as it contains more fiber and therefore has a higher nutritional value. The higher fiber content will contribute to a heavier product than recipes made with white rice flour. Can also produce a gritty product when used alone and is best when combined with other flours like sorghum flour, potato flour, and tapioca starch.

Coconut Flour – delicious alternative to wheat and other grain flours. It is very high in fiber, low in digestible carbohydrates, and a good source of protein. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours. Replace up to 20 percent of the all-purpose flour called for in a recipe with coconut flour, adding an equivalent amount of additional liquid to the recipe. You will not need as much sugar when using this flour as the coconut has a natural sweetness.

Millet Flour – adds a subtle flavor, creamy color, and more vitamins and minerals than other grains. Substitute 1/4 cup millet flour for an equal amount of unbleached white flour in any baked good. Can be a little gritty (like rice flour) and contains no gluten; it is best to substitute only about 25 percent of the all-purpose flour called for in a recipe with millet flour when baking.

Potato Flour – made from dehydrated potatoes. Used in bread, pancake, and waffle recipes and as a thickener for sauces, gravies and soups. It adds smoothness and moisture in gluten-free baking. It is high in carbohydrates and lacks fiber, which makes it necessary to use it along with other flours as a mixture.

Quinoa Flour – made by grinding the whole grain quinoa to a powder. Highly nutritious, containing more protein, calcium, and iron than other grains. It has a light nutty flavor. Not recommended to use alone as it does not contain any gluten; use quinoa flour for up to 25 percent of other flours in a recipe.

Sorghum Flour – sorghum is an annual grass originating in Africa and a popular cereal crop worldwide. It has a higher protein content than corn and about equal to wheat. It is neutral in flavor, which allows it to absorb other flavors well.

Tapioca Flour – made from the cassava root. Once ground, it takes the form of a light, soft, fine white flour. It is starchy and slightly sweet; It adds a chewy texture to baked goods and is a good thickener. Use about 1/4 to 1/2 cup of tapioca flour per recipe to lighten and sweeten breads made with heavier flours like brown rice and millet.

Xanthan Gum – a natural, complex carbohydrate made from a tiny microorganism called Xanthomonas campestris. Using about 1/4 teaspoon in bread and other gluten-free baked goods adds volume and viscosity (which usually comes from the gluten in wheat). It is also used as a thickener and emulsifier in dairy products, salad dressings, and other foods.

My favorite blend for gluten free baking is 1 cup rice flour, 1/2 cup tapioca flour, 1/2 cup potato flour, and 3/4 cup sorghum flour. Mix flours and keep in an airtight container. Use this mix to replace an equal amount of all-purpose wheat flour in your recipe of choice. Sometimes I add a little quinoa or millet flour as well. These flours come out best when there are eggs in the recipe and do not come out as well with egg replacers.

Andrea Boje, the Holistic Chef, is a personal chef in southern New Jersey specializing in cooking for clients with food sensitivities and allergies. She is a graduate of the Natural Gourmet Institute for Health & Culinary Arts. Keep up with Andrea’s latest recipes and articles at her blog and visit her website at theholisticchef.com!

Eat Local, Eat Healthy

Note: this piece first appeared in the April 2007 issue of Clark Wellness ForkBytes.

This month, I’m pleased to introduce guest writers Kristi Bahrenburg Janzen and Renee Brooks Catacalos. Kristi and Renee are freelance journalists in the Washington, D.C., area interested in promoting local agriculture. Their website, Real People Eat Local, is a terrific resource for local eaters, with information, articles, and a monthly local food newsletter called Local Mix.

Eat Local, Eat Healthy
by Kristi Bahrenburg Janzen and Renee Brooks Catacalos

Eating foods grown, raised, or produced near where you live by farmers and producers who care about their plants, animals, and the environment is an easy and fun way to get more healthy foods into your diet. No matter what your lifestyle, you can add freshness, flavor, and nutrition to your meals by sourcing at least some of your food locally.

Fruits and vegetables start to lose nutrient content as soon as they’re picked, so the sooner you eat them the better — and local food probably makes it to your plate a lot faster than food shipped across the country. Many people feel local food promotes a better diet, because by seeking out farmers’ markets and Community Supported Agriculture (CSA) programs, they buy more fruits and veggies than they otherwise would. With a CSA share, folks receive a box of seasonal vegetables each week during the growing season. What’s in the box is dependent on the farmer’s planting schedule, the weather, and general growing conditions. Many subscribers figure, “If I buy it, I’ll eat it,” challenging themselves to find ways to use whatever shows up each week. This is a great way to get kale, collards, and other super healthy greens into your diet, along with a variety of squashes, lettuces, tomatoes, and fresh peas and beans.

Local fruit growers can bring their wares to you at the peak of ripeness, and they can also bring varieties that you might not see in the grocery store because they don’t store well. Variety can be the key to ensuring that you and your family consistently get the recommended number of servings of fruits and vegetables daily.

You can also find local sources for milk, yogurt, and cheese, as well as meat, poultry, and eggs. Again, farmers’ markets can be the first place to look, but many local farmers also sell directly to consumers. Locally raised meats and dairy products from local cows are fresh and, if it’s important to you to have organic dairy or meat from animals raised naturally on grass pastures, you can find and verify that information when you’re working with local farmers.

Check our website, www.realpeopleeatlocal.com, for links to directories of farmers’ markets, farms, and other sources for eating local in Pennsylvania, Maryland, D.C., and Virginia. Healthy eating with local flavor — that’s our idea of a combo meal deal!

Kristi Bahrenburg Janzen and Renee Brooks Catacalos are freelance journalists and full-time mothers who write about eating local in the Mid-Atlantic on their website Real People Eat Local and in their bi-weekly e-newsletter, Local Mix. Catacalos is also publisher and editor of Edible Chesapeake magazine.

5 Key Steps for Career Changes

Note: this piece first appeared in the June 2006 issue of Clark Wellness ForkBytes.

I’m so pleased this month to introduce you to Annemarie Segaric, the author of the following feature article. Annemarie is a career coach and speaker who specializes in working with individuals who are miserable in their jobs and who are ready to make a significant career change. Read on for her inside information about successful job changes!

5 Key Steps for Career Changes
by Annemarie Segaric, career coach

Studies show that more than 50 percent of people are unhappy in their jobs, yet few will actually make a career change this year or any year for that matter. Why? Most people let fear stop them — but successful career changers know that fear is simply a sign that you are headed in the right direction!

Follow the five key steps that successful career changers actually take to overcome their fears and make a sustainable change.

1. Plug the Leaks
While you may be focused on the fact that this is a career transition, you are made up of more than just your job. Identify and commit to eliminating those things — big and small — that are draining you of energy. Deal with them now in order to have the energy you’ll need to make your career change.

2. Know What You Want and Make the Decision to Have It
We spend a great deal of time focusing on what we don’t like about our jobs and often let transitions happen to us. Being passive about a career transition makes for a painful passage. Stop and identify what you would like instead. Be proactive and make the decision, internally, that this is what you want and that you will not let anything stop you.

3. Believe In What You Want
Belief corresponds to how you feel about what you want. Examine what you are telling yourself about your desire for a new job. Make a decision to change your belief so that your career change is not a matter of “if” or “how” but only “when.”

4. Make a Transition, Not a Leap
Keep your day job and try out your calling on the side. Not being able to pay the bills is a stress you can choose to not put yourself through. Go through a process of repeated planning and testing, planning and testing. See what you learn and decide what your next steps should be. Remember, it’s a transition. Slow and steady will get you to the finish line. Think marathon, not sprint.

5. Live As If
Your future career is created by being in the present and showing up each day as if what you want has already come to pass. Ask yourself, “If I were already working in my dream job, how would I act today?” Then make the shift and go act as if you’ve already made it!

What step are you willing to take this week? Maybe it’s tossing all those magazines that have piled up that you keep telling yourself you will catch up on (but know you won’t!) and eliminating the stress of seeing them everyday. Or maybe it’s time to sign up for that course you’ve been interested in taking. And for some of you it might be time to learn more about yourself and your true desires so you know what work you’d love doing… and, oh yeah, that would pay the bills and then some!

Annemarie Segaric is a life and career change coach and the author of the booklet 107 Tips for Changing Your Career While Still Paying the Bills available on her website www.segaric.com.

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