04/25/2024
Living in this ever-changing, all-knowing, constantly contradictory, confusing AF, information overload “health” culture can feel, to say the least, overwhelming. Whether it comes to diets, exercise, and supplements or something more complex like working through options for treatment for illnesses and disease, finding what will work best for us can be a very challenging experience. We are continuously, and sometimes unknowingly, influenced by social media influencers, podcasts, books, commercials, etc. Marketing comes in many shapes and sizes and it is highly effective. Not only do we find ourselves sifting through the onslaught of products and information shoved in our face every waking second, but we also have to search, choose, and then pay for the right doctor or health professional that we HOPE may help us. As a result, we turn to our friends and those we trust in hopes someone, ANYONE will help us on our path. Clients and friends often come to me for health guidance, but if I’m being totally honest? I can’t give advice for you! I can tell you what has worked for me or my personal opinions based on my education and research, but even that can influence you in a way that may not be right for you. I often blame my “lack of knowing the answer” on my lack of “letters after my name”, but the truth is (while I highly value education), even the most educated of professionals with all of the degrees and books and testimonials and published studies and podcasts, does not necessarily know what is right for you. Our personal health journeys will be HIGHLY individualized, intimate, and extremely different from one person to the next. And then even when we figure out what does help us, we evolve and need to make changes again. So complex, right?!
So how do we work through this? Well, I am here to tell you I do NOT have the answer because I don’t know what works for you! Ha! But I do have some thoughts and ideas I thought I’d share about what I think could help us at least start to try and get down to what we are in need of:
Mindfulness. There are a dozen, million, trillion reasons we should practice meditation and mindfulness, but one of the best outcomes from this practice is “the pause”. The ability to create space between stimulus and response. For example, the moment you’re served with an instagram reel that tells you how badly you NEED to take this magic supplement. It’s convincing, I get it. You’re about to purchase, but then you PAUSE. Just long enough to realize you don’t actually need to spend another $85 on a magic pill that will not fix all of your problems (because it won’t). Or maybe you’ve been to the doctor and they’ve suggested a medication for you and you’re unsure. Now you’re able to take a minute, go home and think about it, research it, and listen to your gut!
Narrow it down. Do you feel overwhelmed with the millions of diets out there that will help you “lose that last ten lbs”? Or supplements to stop your bloating? Exercises to make you stronger and live longer? Treatment for Lyme? Cancer? You see where I am going? Doesn’t matter what the topic is. There are millions of options out there. I say choose the top 5 or 3 and research them. Learn about what exactly you would be doing and why. Take something from each plan maybe or choose the one that best fits your needs this month, knowing that next month you’ve got big changes. Make a pros and cons list. Cost analysis, etc. Don’t just dive in. Do the work. This is YOUR body, you only get one, and it may be that once you research you learn more about yourself than you think.
Celebrate little wins and be patient. Personal healing takes time. Especially when you aren’t using medication. Remember that sometimes it takes peeling away layers of ourselves to finally feel better. We all want the magic pill that will fix all of our problems but often it’s a slow progress of many strategies and small wins that lead to one day realizing you finally feel like your best self. A friend of mine (who may have inspired this blog), is on her own healing journey. Back in the fall she had pretty severe anxiety and depression, but also had other symptoms. She has made some changes and her mental health has improved, whereas some of the other physical symptoms are still present. In homeopathic medicine, we learn to look at the healing on multiple fronts. Maybe the fever didn’t go away, but the individual is talking more. Maybe they are still suffering from bloating and fatigue, but they haven’t gotten a cold in months after having one every two weeks. Things take time. We take time. Be patient.
K.I.S.S. Sometimes we are searching for something wildly outstanding to help us when it’s the simple things in life that can have a huge impact. Start with the basics: sleep, hydration, food (chewing!), meditation, movement, nature, etc. It’s so easy to get sucked into spending tons of money and time when most, if not all (obviously not in cases of serious illness) can be found within the comfort of your own home. Oh, did I mention turning off the tv and your phone? HUGE RESULTS.
Ignore absolutes. Be cautious about anyone or anything that makes absolute statements like “do this one exercise and heal your back pain forever.” or “I took this pill and all of my issues went away.” Well maybe don’t ignore but take it with a grain of salt. There likely isn’t just one thing that will fix any one thing. Remember, most people are trying to market something, even if their heart is in the right place.
04/18/2024
For those who have written me sending well wishes on what’s next, I thank you for the support. Any new change in life comes with hesitation and it doesn’t hurt to have people cheering you on!!! In fact, it helps a lot!! For everyone who missed last week’s email…
That’s What She Fed, the silly, tongue-in-cheek brand you have all grown to love and laugh with (and some of you cringe, I guess lol), was a space for me to have fun, share my voice and passion in creative ways and to market my business in a catchy way. And I am grateful for you all to support me as I discovered new ways to explore life through this platform. It isn’t easy (especially as a woman) to put yourself out there in the ways that I did. But you know what? I knew enough about myself to know that I didn’t want just any old food blog. I knew I wanted to do something fun and unique. I knew in my gut that if I did it like everyone else expected, I wouldn’t find the joy that I did. And if I’m being honest, I know many didn’t “approve” of my somewhat raunchy antics, but you can’t please them all and this adventure has taught me to do what I feel is right for me and not give an F what anyone else thinks. And that has been more liberating than anything else! But for those who shared humor and food and understood that life is way to serious and we all need to let go and laugh a little - you are my people and I’m so fucking lucky to have you in my life. Thanks for sticking with me until now and I hope you stick around for what’s to come. The SHE in TWSF is about being whoever the fuck you want to be and following your heart. It’s about being allowed to change and transform and experiment and figure out what works and what doesn’t. It’s about following your heart, your instinct, and your passions. It’s about finding your voice and shouting it as loud as you want, if you want to!! I had so much fun playing the “character” I played on the gram, but she’s changing a bit and ready to take on a new role, so I hope you stick around for what’s to come.
As of the first week in May, I will no longer be offering my weekly food prep services via the online store and only serving private clients (more individualized services, currently on a waitlist but if you are interested let me know! That can quickly change!) on Mondays while the rest of my time will be divided up between my family and the fabulous team over at Fyr & Salt, who have taken over the market and cafe at 8 Hands. I will be there cooking with love as always but this time part of a bigger picture and incredible family of peeps that I am beyond honored to have the opportunity to work with, learn from, and of course, laugh with!
Of course, I have loved TWSF and everything I have been able to offer over the last 4 years, but the time has come to move onto something different. It is extremely challenging, and also rewarding to run your own business and I have more respect now for small business owners than ever before (shop local has a whole different meaning when you depend on that business to support your family!), which is also why I am beyond ecstatic to join forces with Fyr & Salt and 8 Hands. They both stand for things I believe so strongly in and I will take all my passion and love and bring it to the recipes we cook up there.
So if you’re craving my food, you can find it there (be on the lookout for gluten and dairy free options sprouting up more - we’ve already made sure to include weekly vegan soups the last few weeks which have been selling out quickly!). They use all the products we can from the farm, from meat to eggs to veg. They make everything from scratch (even the custard! Which by the way is EXTREMELY labor intensive, but where are you gonna find ice cream made with organic eggs and farm fresh milk?!!), and use as many organic ingredients as possible. Like I said, everything I believe in and more! Plus I can’t even tell you how lucky I am to work with the (funny af), brilliant, talented, and beyond generous and kind individuals that I do.
So that’s what’s up, folks. I am beyond grateful to have fed you for the last 5 years and I will continue to do so in new ways. The blogs and fan girl faves will live on as well as more chances to play together from yoga to workshops, keep a lookout each week for what’s new. I am slightly active on Instagram but to be honest still enjoying a more instagram-free life (I dare you to try it too, it’s pretty liberating!, so this email is gonna be your go-to for all things Jess.
xoxo,
Pervy Food Girl
Jess ;)
04/11/2024
They say all good things come to an end. I suppose in a way it’s true, but they (in this case my wise mother happens to be “they”) also say “when one door closes, another one opens.” I think this is how we should look at change. It’s not an end, it’s the beginning of something new. We’ve got three weeks left in April which means just three weeks more to get food from my online store!
The last few years of TWSF have been some of the most incredible years of my life. Sounds a little dramatic, but I truly don’t think I have ever learned more than I have from this crazy, wild, fun, and delicious adventure with all of you. And if it weren’t for all of you I wouldn’t be where I am today and I will forever hold each of you in my heart and memories for giving me the honor of cooking for you. Let’s be honest, without you all TWSF doesn’t even exist.
This is beginning to sound like a good-bye, and in some ways it is I suppose. But I am not disappearing entirely. Instead, new doors are opening for me and I am super excited to see what’s ahead! Beginning in May, I will no longer be cooking on Mondays and offering meals in my online store. I will still continue to cook for private clients (currently on a wait list for this, but please reach out if you are interested as that schedule changes often!), and will be spending more time in the kitchen over at the farm so if you miss me come, visit me there, I’d love to see you! I will still share my newsletters as often as possible and keep a lookout for sales on extra goodies I may have from time to time, tips, ideas, classes, events, and other cool doors opening. It may seem like an end for you if you’ve enjoyed getting my food weekly, but I hope that perhaps I’ve inspired you to get in the kitchen yourself and to create a better, healthier version of you.
In the meantime you have 3 weeks left to get your last tastes of deliciousness and love from me, so get your orders in while you still can!
Love you all and thank you for everything!!
xoxo,
Pervy Food Girl
Jess ;)
04/04/2024
I go through phases with food. We all do. I go from being in a deep hole of a food rut to feeling inspired and creating the most elaborate and complex meals. Sometimes I make my own almond milk, sometimes I buy it. Sometimes I hate it altogether and drink my fave local raw cow’s milk. Some week’s meals are loaded with plants and other days I only want to eat bread with butter. Sometimes I am starving and others I don’t even want to see food. These fluctuations are influenced by sleep patterns, cycle changes, my relationships, my schedule, my location, the season, podcasts, instagram, sickness, health, the moon, mercury ;-), the time of day, pretty much anything and it’s not predictable. We all experience this. It’s life! The trouble comes when we resist these fluctuations. When we scold ourselves for being “bad” or “not as good as I was last week”. When we eat the food with guilt instead of joy.
We can apply these fluctuations to pretty much every habit in life. And while, I do think healthy habits are important and I think that nourishing foods (not healthy, but nourishing!) and movement and sleep, and all the things required every day, I do not think it needs to be “perfect”. Whatever the F that is, anyway.
It’s taken me a long time to really tune in and listen to my gut, no pun intended. And it’s a challenge to create healthy habits and find balance. Exercising is a great example. Many people live under the assumption that if you’re not panting and sweating ;-), then it wasn’t a workout. FALSE. In fact, it’s not healthy or sustainable to workout to that degree every single day (especially if you’re not training to be an olympic athlete). What is healthy is to get up and move every single day in the way that your body needs. Walking is probably one of the single greatest exercises for any body, and assuming your legs are in working order, that can pretty much work any day of the week. Yes, making time is another piece of this, but that is for another day. The hard part is really listening to your gut and knowing what you need in each moment.
Anyway, back to food. There is no such thing as eating “perfectly” and we do not need to eat the same thing in the same way at the same time every single day. For me, it always comes back to my guy, Michael Pollan’s rule: Eat food. Not too much. Mostly plants.
How many times have you created the time to meal prep for a week and then didn’t do the same the following week? Wanted the hamburger instead of the salad, waffles for dinner or eaten something you hated because you thought it was “good for you”? Following it up with a side of shame and self hatred. Set intentions and not followed through? It happens to all of us, but in truth I think it’s the emotional piece of this that hurts us the most.
It’s about balance. I love the 80/20 rule. Do the best you can 80% of the time and then give yourself a little grace during the other 20. And remember “doing the best you can” isn’t perfect! Doing the best you can is making choices with grace and joy and loving yourself in your best moments, and in your worst. It’s about accepting that there is no such thing as perfection. It’s about choosing to eat what makes you feel good in the long term most of the time, and sometimes it’s about the short term joy. And remember comparison is the thief of joy! You do you. You know when you are doing what is right for you versus doing what you think you “should” be doing. Stop shoulding all over yourself, and go dig into whatever brings you joy!
xoxo - Jess
03/28/2024
When I tell most people I use homeopathic medicine they assume I’m referring to “at home remedies” or “natural” remedies (the latter is true but not the whole picture).
Homeopathic medicine or Homeopathy, while it can used at home (or anywhere for that matter) and is indeed “natural” (I don’t even know what this means anymore TBH), is so much more than just at home remedies!
Homeopathy was developed in the 1700s in Germany, by Samuel Hahnemann (The father of homeopathy or Homie Daddy as I like to call him). He discovered (and stick with me on this one), that if a person was experiencing severe nausea, for example, if given a medicine that would cause mild nausea in an otherwise healthy individual, then that medicine would actually help the individual with the severe nausea. Confused? Right. I get it. It’s confusing and totally counterintuitive!
Homeopathic medicine does not actually mean “Home medicine” . It’s actual translation is “like cures like”. When exposed to a cut onion, the onion (or allium cepa) would cause watery, red, and/or itchy eyes, runny nose, etc. You’ve all been there before. But if diluted down into very very tiny amounts and administered to someone who is actually experiencing allergic symptoms like watery, red, itchy eyes and a runny nose (hello seasonal allergies!), onion actually cures these symptoms instead of causing them. Stay with me.
Another example here - if you were to be exposed to Belladonna, you would likely get very sick and possibly die. These delicious looking, but highly toxic berries, if ingested would cause vomiting, dilated pupils, high fever, flushed skin, rapid pulse and breath rate, etc. However, if diluted down (and this is through a very specific process known as succussion) Belladonna becomes a highly potent medicine to cure symptoms often associated with flu or infection like high fever, flushed skin, rapid pulse, etc. So cool, I know! I could literally go on for days as there are over 8000 homeopathic remedies.
These medicines are highly effective for almost any ailment (the only thing I can’t figure out how to use homeopathy for is birth control, no kidding), have no contraindications or side effects. You just need to know how to use them! I was introduced to homeopathy years ago when breastfeeding when my then lactation consultant prescribed Phytolacca (pokeberry, which grows right here on the North Fork), for clogged ducts. Then after studying with my gal, Aviva Romm, I learned about this incredible book, which has since become my bible. I used this book to tip my toes into this fascinating world and a few years later I started diving in more deeply, taking many classes with my teacher, Joette. I couldn’t believe how empowered I felt, able to treat so many ailments from home! Listen here as I share my experience.
You may already be familiar with some combination remedies like Coldcalm , Occilococcinum, or those mysterious tubes of white pellets. They are safe for newborns, children, and adults, but are best used when you know how to safely and appropriately administer them.
I could go on for hours about this incredible practice, and have been considering offering classes again like I have in the past to many women and men across the country (I used to teach an online course through my teacher pre-COVID). If you are interested in learning more with me, let me know. If there is interest, I will definitely run a course again. But if you are dying to start now, go ahead and get the book I mentioned above.
03/21/2024
I grew up here in the North Fork and to be honest, when I left for college I never even considered coming back.
Fast forward about 15 years. I went to visit friends I grew up with who had just had their first baby, were living in NYC, but had the opportunity to snag the house two houses down from where they grew up and were settling in there when we came to visit. It was at this moment I realized how crazy it would be to give up on the opportunity to live out here on the North Fork. I am lucky enough to have inherited land from my father, James Cross. And my mother, Conni Cross, a home and landscape designer, jumped at the chance to design her daughter’s home. So off I went into the next chapter of my life. In 2015 I moved back to the North Fork and haven’t looked back since.
I really do feel overwhelming gratitude for being able to live here. It’s not easy. It’s not inexpensive. It’s not for everyone. But it’s my home. And I see it differently now than I did as a child. My time away allowed me to really embrace what I love so much about living here. As you can probably guess, one of my favorite parts being the farms and other local places to grab delicious, local, food. And not only do I get the assurance that I am eating local, organic, regeneratively grown produce, meat, and eggs, but I also get to support people that I care about doing what they love most. And the joy exchanged in these interactions is immeasurable.
I feel like eating “local” is almost a buzzword, just like so many other words used in our “health” culture. But I thought we could dive in a little more deeply to find out exactly why you may want to choose locally sourced foods.
When you purchase foods directly from the consumer you (usually) limit your exposure to unnecessary added ingredients like preservatives, refined sugars, and funky ingredients you can’t even find in the grocery store (like propyl paraben or titanium dioxide).
Locally grown food is packed with flavor and nutrients. When food is stored and shipped, it loses some of it’s nutritional content and flavor. In addition, many local farms are starting to take up regenerative agriculture practices which means healthier soil and more nutrient-dense produce (and animals!)!
Eating locally means eating seasonally! This not only ensures more nutrients and flavor but eating seasonally is better for your health as we are meant to eat this way. IN the summer our bodies love cooling, raw produce and in the winter our bodies digest warm, cooked foods more readily.
Eating locally means supporting your local economy! And in a small community like the North Fork that means supporting many people you love and care about. This is honestly my favorite part of eating locally.
Eating locally is safer! When you eat locally your chances of contamination like these large outbreaks you often hear about in the news, is much lower.
You can truly learn what’s in your food if you ask the person who grew it for you! Remember, you are what you eat!
Eating locally helps the environment. Definitely learn more about regenerative agriculture practices, but to put it simply. Healthier soil means a healthier earth which means a longer and healthier life for generations to come!
03/14/2024
Burnout.
Me. Right now.
Sitting at the airport, waiting for a very delayed flight to somewhere warm and sunny with intentions of getting inspired to write my weekly blog and instead…nothing.
So it only makes sense to write about burnout.
Burnout comes when we hit a state of complete mental, emotional, and physical breakdown and exhaustion. Some signs you may be experiencing burnout are losing interest in activities you usually enjoy, lack of interest in work, resentment, emotional outbursts, changes in your usual habits (i.e., eating more or sleeping less), etc. Burnout can lead to illness and depression and none of us want to go down that road! The thing about burnout is we can get burnt out when life is really good! Burnout doesn’t have to come from negative events, but it does result from living in this world of “too much”. A good friend once reminded me, “you can be overwhelmed from a rich life too.”. I often find myself resisting the idea that I may be experiencing burnout because of guilt. My life is full of wonderful things, how could I possibly feel anything but joy?! Burnout comes from too much. Too much good, bad, and anything in between. When we are maxed out, our bodies let us know.
In one of my favorite books (which I will fan girl about tomorrow, don’t you worry), the author writes about getting a “soul fever”. When we get an actual fever, what do we do? We stay in, lie down, watch movies, get under blankets, sip broth and tea, take baths, etc. But sometimes we need to pull back from the “too much” of our everyday lives and nurture our souls instead. And the truth is you know that moment when you get sick anyway and knew it was coming because you were running yourself ragged! A soul fever will lead to a real fever if you don’t take care of it.
So what to do? We can’t always jump on a plane and just escape the stress. Here’s what I’ve come up with:
Focus on what you can control. We all have stress and while we can’t control everything in our lives, creating some boundaries and taking control where and when we can can help to ease our nervous systems. Try saying no to the invitation you would usually begrudgingly accept (because you were too burnt out!). Organize something in your house. Plan a trip you’ve been thinking about. Delete some apps on your phone. Carefully choose how you spend your free time. You get it. Take control. It’s a turn on ;-)
Take breaks. I know, I know. You don’t have time for breaks! But the truth is you do, you’re just not making the time. It can be a one minute break or an hour if you can spare it, but either way breaks mean UNPLUGGING with no input for a brief period of time. Take a walk, no earphones or phones allowed. Breathe in and out for ten breaths. Get your face in the sun. Try for three breaks a day. Remember even 30 seconds of deep breathing can reset your nervous system.
Transition well. Create rituals with transitions that help you wind down or close out activities. For example, when you come home from a busy day in the office, shut your phone off, take off your shoes and sit down on the couch for two minutes by yourself or with a loved one. Shower and cleanse the day away. Lie down and listen to your favorite song once (or ten times), actually have a dance party to said song! Make space between activities.
Phone a friend! Or a therapist. Either way, lean into support. I find that when I vent to friends or a good therapist, they are able to offer a different perspective that helps me experience my stress differently. But also, we are social creatures and when we feel burnt out it can often make you feel like you’d rather be alone, but finding another human you can trust and be totally vulnerable with is replenishing to say the least.
Take the sick day before you get sick. Treat your soul fever. Fill your day with things that fill you up so you can refresh and maybe kick burnout’s ass before it kicks yours!
Nourish yourself. Sleep when you can, eat nourishing foods, spend time in nature, move your body (avoid strenuous exercise and seek out activities like walking and yoga). You know the drill.
03/07/2024
Happy Thursday, loves! Hope you’ve all had a great week thus far and are looking forward to a joyful weekend. This spring weather has me pumped up, even when it’s raining. We made it to the ocean last Sunday, and it was gorgeous. Nature really does feed the soul. Thank you as always for letting me feed you.
Speaking of eating…
You may or may not already know this about me but I've struggled with anxiety for most of my life. However, thanks to proper nutrition and behavioral changes over the last 10+ years for me, I have experienced significant improvement with anxiety. Of course, like all humans I experience stress and sometimes my reaction to said stress, may be of more “dramatic” nature than some others’, but overall I have managed my symptoms successfully so that I can joyfully and functionally live my life. However, over the course of the last 6-9 months I have noticed a slow, but steady change (for the worse) in the anxiety symptoms (note: I have noticed how myself and others label anxiety as “my anxiety” and I don’t know about you but this is one thing I do not want ownership of, and our thoughts dictate our behavior, so I am changing up the way I talk about anxiety in relation to myself. It’s not mine, and certainly not mine forever. I am free to let it go at any time ;-) ). After careful assessment of any changes I have made in the last year, I have made some valuable discoveries (FOR MYSELF!)! One is, I am highly sensitive to B12. You may hear a lot of the benefits of B vitamins, but this is just another reminder it is important to work closely with a health care practitioner and find out your body’s individual needs before taking whatever hot supplement crossed your instagram feed (not that I did this, but you get it. Trust your intuition). Turns out, when I take B12 in excess I have more energy than I already do. And that is just what anxiety is - excess energy with nowhere to go! Another thing I noticed was that the only thing I have drastically changed over the course of the last decade was I have started to eat much larger quantities of gluten and dairy. While I am still a believer that raw dairy and whole forms of wheat or organic sourdough can be beneficial staples in many diets, I think for me it does more harm than good. In the few weeks I have eliminated these foods from my diet, I feel lighter, clearer, and slowly, daily more “me”. In fact yesterday I cheated and it’s in those moments that I really see the results. I’ve also made other behavioral changes in my schedule that have helped to occupy my brain, as I’ve written recently. Additionally I am highly sensitive to any caffeine so I have to be ultra careful of my tea, coffee, and even chocolate consumption! I stopped drinking because it exacerbates my symptoms too.
So I’ve decided to share all of this because as you read it, I want you to note what happens when I list all of the things I stopped doing or eliminated. What is your internal reaction to what someone else’s experience is?
I purposely listed things in a way that highlighted what I have eliminated and did not share what I have gained (which is FAR more than what I have lost).
The truth is I don’t struggle with making these changes because for me it means avoiding medication (also not against medication AT ALL! This is what works for ME and if I exhaust all the options and anxiety is still high then I would consider medication for myself). It also involves feeling better which is highly motivating for me! What I struggle with is managing other people’s reactions to my choices!
Alcohol is likely the worst offender. When I am at a social gathering and decline an alcoholic beverage you wouldn’t believe the push-back and comments I’ve gotten. Who cares if I’m not drinking? Why would my choices bother you? If I decline the yummy sandwich, funny (but also not so funny) exchanges like “why would you do this to yourself/?” ensue. Or when I choose to get up at 5 am because that’s the only time I can find quiet time to meditate and workout, it always results in a “you’re nuts” comment. While none of these comments break my bones or hurt me in any way, it’s energy I care not to spend my time on. I love to diffuse with humor, but again, even that is a withdrawal from my energy bank.
My life motto is “it’s not about you. It's all about you.” Meaning - other people's reactions are not about you. They are about them. Your reaction to their response is about you. So it’s how you handle the situation. So instead of stressing about how Susie Somebody said something to me that churned my butter the wrong direction, I instead sit back and get mindful about how my reactions to others may affect them. Whether it’s in my head or out of my mouth, whatever energy of my own I am throwing other’s way is my responsibility. So I write this because I want to use my energy in the best, most intentional ways I can. And I hope this can inspire you to do the same. I am not accusing any of us of being anything less than human. And as humans we judge. But it’s noticing that judgement and watching our actions. It’s allowing other people to make choices for themselves and loving and respecting that about them instead of hating it about them, because really it just brings up something in ourselves we aren’t comfortable with. It’s about being better in whatever form that takes on for you.
So if making better choices for yourself is struggle because of the culture around you - sit back and decide what’s most important for you. Follow your intuition, joy, and knowing.
xxx - Jess
2/29/2024
Happy Leap Year! In the spirit of this totally bizarre calendar day, I figured I’d chat about how we handle changes in our lives.
You’ve heard it before - Change is hard. Change is good.
Which is it? Can it be both?
I’m a big believer in change as a good thing. While I adore and adhere to a pretty routine schedule and daily habits, I do find that I need change, and I need it pretty regularly. For me, it keeps things fresh, keeps me out of my head, helps me stay present, and challenges me mentally (and maybe physically, depending on the change!). As I mentioned last week, I’ve recently joined the crew with Fyr & Salt over at 8 Hands farm, two days per week. And woah, while this has been one of the best changes to come my way (I am learning so much my head is exploding - this crew is dope and brilliant), it is truly a challenge to rearrange my life as I’m now committing two full days of my week. I usually spend these days working on TWSF biz, catching up on appointments, taking care of things at home - all the things. Now I’ve got to rearrange my whole life to figure out when I can fit all of those other things in! I am grateful to run my own business and as a result, make my own schedule, but sometimes it leaves a little too much space for me to run wild with whatever thoughts took over my brain that day. Now, I am challenging my brain in this new kitchen, plus my new schedule, forcing me to stay very present, and thus out of my head (in the right ways at least).
But the truth is, we don’t need a major schedule change to find change. We are naturally changing all of the time. And according to one of my faves, James Clear (I’ll throw him into tomorrow’s Fan Girl Friday fix), “the primary job of the brain is to adjust your behavior based on your environment.” Change your environment, change your brain, change your behavior!! Simple as that.
But simple doesn't make it easy. Change can feel hard, even when it is good. Here are my thoughts on ways to cope with change in your own life:
Acknowledge and allow for the change. The more we resist, the more of a struggle we will face. Try a mantra like “change is headed my way, and I am okay.”
Keep engaging in familiar habits if you can. Keeping familiar parts of your routine will help you progress through any new changes with more grace and ease.
Allow for stress. We all have stress, it’s how we perceive the stress that affects us. This goes back to allowing change, and avoiding resistance. Knowing and accepting that stress is a natural part of change can help tremendously when you are feeling out of sorts.
Know your triggers! Are you a stress eater? Drinker? Over-exerciser? Social Media? Whatever your vice, when we experience stress cortisol rises, and serotonin (our feel good hormone) drops so we find ourselves with bigger cravings for quick serotonin bursts (like eating the pint of ice cream). Try to set yourself up for success here by avoiding situations that allow you to be easily triggered and spiral.
Exercise. You know it. I said it again. Move that hot bod of yours. Exercise is a healthy way to boost endorphins!
Vent or journal. Recognize the pros and cons of change. Acknowledge that even when change is hard, change can be great!!
02/22/2024
If you’ve been with me for a minute, you may have heard me mention the importance of “plant variety” in your diet. You may have also heard me mention the importance of “gut health”. And if you’ve really been listening, you know that two go hand-in-hand, or maybe I should say microbe-in-microbe. Picture your gut like a beautiful lush, colorful rainforest full of more species of plants and other living creatures than you could ever dare to imagine, let alone name! Every single living thing in that rainforest helps to keep the ecosystem in balance every day. You’ve all heard the phrase “save the rainforests”, because if you start cutting down trees, you endanger the life of all the living things in the environment. Think of modern agricultural practices with the use of tons of chemicals, as machines cutting down all of the trees in your beautiful rainforest. The less you have in there, the less life there is. Well, now it’s time to save your gut!
Plants are living things which contain their own incredible microbiome (specifically and especially if they’ve been grown using regenerative ag practices, in healthy soil which also has its own microbiome!). So it might make sense that if you consume a (healthy) living thing, it would also boost your health (this goes for animals too!)! And each plant contains specific “germs” that act as food for your microbes (good germs in your gut). The more variety you offer your gut, the more variety your rainforest has and each helps provide that perfect balance. And your gut is what is responsible for keeping you alive! So again, the more life you put in, the more alive you will feel alive!
Highly processed foods, or foods that can’t go bad (or die), do not add any life to your gut. In fact they act as pesticides, crop killers, and bulldozers inside you. They demolish, kill, and destroy anything good. Antibiotics do the same. While they do go in and kill the bad germs (the big trees), those bulldozers don’t avoid the beautiful ferns getting crushed on the ground in the process. Everything goes down. So it’s up to us to rebuild our rainforests and we can do that with plants!
We should aim for at least 30 different plants per week! Yes, 30. I know that sounds like a lot, but even just by ordering the food in my monday meals you get over 30 If you buy mixed greens you get up to 6 varieties just in that one container. Nuts, nut butters (peanut butter, baby!), seeds, herbs, spices, legumes, leafy greens, berries, bananas, potatoes, squash, broccoli, etc. etc.- they all count as more variety! Ever eat something every single day and then just get sick of it? That’s not just because your body is sick of it, it is because your gut is craving some variety. Your body knows best. Do you have to eat different foods every single day? No! But here are a few ways to get in some variety:
Pick one new veggie or fruit per week to try. You don’t need to make complicated recipes to try a new food, just buy it, google it (with the word easy) and try it.
Add one new spice to your foods. Used to salt and pepper? Add garlic, paprika, onion, mustard seed, celery root, cumin, etc.
Love rice? Try a new kind of rice - wild, black, brown, basmati, jasmine, etc. Each different variety offers it’s own unique benefits!
Try adding seeds to your meals - think hemp, chia, (ground) flax, sesame, poppy, etc. Just sprinkle onto a salad or oatmeal bowl adds a boost of nutrients, texture, and flavor.
Eat a rainbow! Each plant color offers different benefits. For example, fruits and veggies with deep colors like purple and blue (think blueberries and cabbage) have high amounts of polyphenols. Try getting at least one of each color into each meal, or at least throughout the day. This can be a great challenge to do with the kiddos as well.
02/14/2024
We all need a little help from our friends from time to time, and when it comes to our lifestyle, accountability can be the key to success. I’ve talked about this before but when it comes to lifestyle there are different categories of “health” that we need to balance: nutrition, social connections & community, movement, nature, sleep & rest, and our toxic load (this one sounds a little intense, I know). Let’s break this down a little more…
Nutrition: This can be related to food (but not just what you are eating - how and why too!!), supplements, hydration, and more. But without proper (individualized) nutrition we can’t thrive!
Social Connections & Community: Sounds pretty self-explanatory, but there are so many different ways to support yourself in this category and it looks different for each of us. Doesn’t matter whether you are an introvert or extrovert, we all need social connection and we all need a sense of community.
Movement: This likely isn’t the first time you’ve heard me (or seen me) discuss movement, but it is a pillar of living a long, healthy life. But what I do for movement may not work for you, and what I did Monday, may not work on Wednesday. And what works in the summer or 2021 may not work now. Schedules, injuries, preferences, health conditions, religious beliefs, monthly cycles, etc. etc. It all plays a part in figuring this part out! But movement is simply required in some way or another to help keep us alive!
Nature: There are countless ways to connect to nature and they all produce different effects in the body and mind. From sunlight in your eyes to keeping a plant next to your bed, or maybe even just understanding the importance of regenerative agriculture and the connection between our soil and your body. Connecting to nature is vital to our well-being.
Sleep and Rest: We need to re-charge. Plain and simple. If we don’t give ourselves the sleep and rest we need, our bodies will find a way to get it. But it’s so much more than just getting in and out of bed at a certain time each day. It’s listening to what your body needs on a regular basis and honoring those needs while balancing life obligations. It’s about finding rest in movement, nature, connection, and more. It’s about understanding our bodies in each season. But when you can re-charge you’d be surprised at how many aspects of your life can improve!
Toxic Load: This one isn’t as gross as it sounds but this area of health may be the most overwhelming! Yes, the truth is we do live in constant exposure to toxins (from alcohol to air pollution) and some of that is out of our control, but educating yourself, understanding, and finding balance is possible just like with anything else - knowledge is power!! Ignorance can be bliss, but it will catch up with us eventually.
Curious to explore together? Let’s get after it!
02/08/2024
Intuition
The ability to understand something immediately, without the need for conscious reasoning.
A thing that one knows or things likely from instinctive feeling rather than conscious reasoning.
Similar: instinct, sixth sense, divination, clairvoyance, hunch, gut feeling
While I am not trying to instill in you that each one of us is clairvoyant, I am willing to bet that if we more often followed our instinct and listened to our intuition, over all the excess noise around us, life would be a little simpler.
A consistent theme that keeps showing up in my world lately seems to be “Space”. Whether it’s making space in my schedule for tasks, loved ones, between trigger and impulsive action, for food in the fridge, for toys in the playroom, tupperware lids in the drawer, in my purse for all of my in-case-of-emergency items, between myself and a person who’s energy doesn’t mesh well with mine, or between myself and all the noise around me - it always comes back to if I create more space, I find more gratitude. Which in my opinion is the key to living a joyful ,content, and wholehearted life.
Which leads me back to intuition. You know, that voice inside you (sometimes so, so quiet) that knows exactly what you should do, even if it’s not the easy choice. That moment when you make a choice and something inside you says something is off. That eerie goosebumpy feeling you get when you “just have a hunch”. The more space I create, the less I fill my life up with things that ultimately don’t serve me. In turn, the more I can tune into my intuition and let me tell you - it’s right every GD time.
Kids are intuitive by nature and this is mostly because their ability to tune out the noise around them allows them to tune into their instinct. Of course, I am not referring to the toddler about to toddle down the staircase, but eating is a great example. Children do not overeat instinctively. They eat when they are hungry and stop when they are full (excluding any medical conditions that may prevent them from doing so). And if they are presented with healthy food choices, they will indeed gravitate to at least some of them (remember their tastes will change as they grow, it’s about modeling, and exposure). It’s not until the noise kicks in that their natural intuitive eating habits start to fade away. Comments from adults about which foods are “good” or “bad”, exposure to highly palatable, highly processed foods that begin to change their natural born palate (also fun fact - did you know that babies naturally start to change their tastes around the ages of 1-2 years old because that is when they would be able to walk outside of the cave independently and fall knee deep into a toxic berry bush, so their tastes become highly sensitized at this age which is why you see more picky eating), being “forced” to stay at the dinner table and finish your plate, trauma around food, etc. etc. And listen, I am not criticizing! I have made many mistakes when it comes to my own kids and food, and continue to do so quite regularly. But all this to demonstrate how the noise starts to build around food and eating, and by the time we are adults and exposed to a constant stream of information regarding “what is health?”, we lose our deep connection with our intuitive voice and instead start to tune into anxiety and fear based voices instead.
A dear friend shared with me her experience navigating through her intuition and the noise and how the space between the two is so small, almost non-existent at times, that it feels almost impossible to listen to your instinct and know it wasn’t fear you were listening to. I don’t know about you, but I relate deeply to this experience.
I think that intuition shows up before thought. The thoughts are the noise, or as the definition above puts it, “conscious reasoning”. Intuition shows up as an unnamed feeling inside of us and it shows its face only for what feels like a brief second before the thought pops in and crowds our brains. But, as I am learning (thanks to my good friend and coach, Clare) we can create more space from the noise and put names to those feelings that show up in our body before we create all the stories surrounding them. The volume of the noise slowly decreases as your inner voice increases and you find more clarity in peace inside knowing you are following what works best for you. And while eating and health are a great example of where we may all struggle with finding our intuition, there are countless areas of my life where I would be better served to find more space and listen in.
Just a little food for thought for you this Thursday….now just listen to that intuitive voice that’s telling you to order. Curious if that voice sounds like mine? ;-)
2/1/2024
What’s New and Cool?
FEBRUARY MONTHLY AVAILABLE: save a few $$, and the weekly reminder to order by signing up for the next four weeks of meals now.
YOGA!!! Mark your calendars!! Saturdays 2/10 & 2/17 8:30 am (Holy Trinity Church, Greenport) and Sunday 2/11 @ 11 am (Meadowlark, Cutchogue), I’ll be back on my mat teaching yoga for the wonderful Claire, of North Fork Yoga Shala. Book your spot now!!
WORKSHOP ALERT: So stoked to share that Dr. Emily McDonald and I are teaming up for a very special culinary medicine workshop on April 8th where I will share all my favorite tips on simplifying things in the kitchen, where to source your food, money saving tips, and my favorite kitchen appliances and pantry finds!! Emily will be leading a 6-session culinary adventure designed to help you create a more in depth, joyful relationship with food and how it fuels and heals us. I am so excited! Emily is such a gift to my life and if you haven’t had a chance to work with her this could be your chance! While the intimate details are still being finalized, you can sign-up now!!! There’s actually only a few spots left, so get in there now! I can’t wait to see you there.
If you’ve been keeping up with my most recent emails, you know I’ve been feeling this winter pretty deeply. But what runs deep also shows on the outside and in the case of this cold, damp weather, our skin can really take a beating. But while there are a million products designed to help protect or even heal, your skin, most are doing more harm than good.
Did you know that your skin is your largest organ? If eating real food is a priority for you, then putting real ingredients on your skin should be equally as important. When your skin is dry, it’s essentially parched and looking for something to drink. If you were thirsty you wouldn’t guzzle a bunch of chemicals, would you? Well, maybe some of you would, but that’s a blog for another day. If you care about what you put in your body, you should care about what goes on your body.
My general rule is “if you can eat it, it is safe for your skin.” Does that mean I would eat my hand soap? Probably not. But if I did eat my hand soap I wouldn’t have to call poison control and get my stomach pumped. So just like you check the ingredients on your food, check the ingredients on your skin care products (this includes shampoo and conditioner too!). If you don’t know the ingredient, can barely read it, or turn 85 by the time you get to the end of the list, I’d toss it.
Here are some things to consider when taking care of that sweet baby skin of yours:
Less is more. We don’t need gobs of soap to stay fresh and clean. A little bit goes a long way and water can wash so much of that stink away! Our skin has a microbiome of it’s own and the more you interfere with the balance, the more problems you will see. Just like your gut! I love Attitude products for my cleansing needs.
Eat Right and Hydrate. Like I said earlier, what’s going on inside is gonna show up outside. If you’re dehydrated your skin will rat you out. Drink lots of water, and if it’s filtered add electrolytes or a pinch of salt. Lemon always helps. Eat real foods. All plant foods are hydrating and nutritious leaving your body nourished from the inside out. When you eat well, your skin glows! Not surprisingly, a simple google search for “best foods for your skin” will list foods that are condensed with nutrition. Think berries, cruciferous vegetables, and organic organ meats. What’s cool about eating real foods. They help to maximize the health of ALL parts of your body. Best bang for ya buck, IMO.
Temp and humidity. When water is too hot it can dry out your skin so when showering or washing your hands use warm water over hot. If your skin turns red from the water, it’s too hot (guilty!!!) Keeping the temp in your home cool and using a humidifier can help too!
Moisturize! You’ll want to find a moisturizer that is safe and effective and the results will be different for everyone. If you are unsure about which products are safe the EWG has the most amazing resource, Skin Deep. Here, you find out how toxic or safe your personal care products really are without doing the research yourself! This is one of my favorite winter moisturizers for my face, hands, and body. In fact, I purchase most of my personal care products from Neal’s Yard. They are safe and luxurious!! But there are many other less expensive options out there. Just check out Skin Deep to simplify the process.
Wear Protection. The wind and cold air does a number on our skin, so make sure to dress appropriately and protect that beautiful skin of yours!
This conversation runs much deeper than just skin deep, but I will leave you with these tips to as a little skin food for thought ;-)
1/25/2024
I wrote last week about surviving the winter blues and this week I am leaning into one of the beautiful things this season has to offer - space for quiet, introspection, and reflection.
For me, this space can feel overwhelming as I have quite a busy, passionate, and creative mind that is extremely skilled at imagining all the possibilities, but less inclined to imagine the execution of said possibilities. Can anyone relate? ;-)
As it turns out, when we don’t tap into our creativity energy, that energy finds somewhere else to live, often manifesting itself as some form of anxiety, depression, and even rage! So finding and utilizing creative outlets is crucial for mental health.
Being creative engages and frees the mind which enables the brain to be more efficient at learning and absorbing new wisdom and information. Best of all it encourages new ways of thinking and creates new pathways in the brain. Creativity challenges us, connects us with others, harnesses uniqueness, allows us to find our voice and new ways of communicating. It creates a sense of resilience and strength. It relaxes and grounds us and brings us closer to our intuition.
So as I sit here quietly on this cloudy day I’m getting creative with all the ideas on how you can get creative and tap into your curious side!
If you haven’t already been to VEME Studios in Greenport, I can’t recommend this experience enough! We went a few months ago and spent a couple joyful hours experimenting with clay, but the obsession has not stopped there. A few weeks later we attended a mug workshop with Melissa and learned all the basics of making a pottery mug of our own to take home (a few weeks later). I can’t tell you how obsessed I am with my new mug (I drink tea from it every night before bed)! But truly the best part of the experience was the process. Getting your hands dirty, using your mind in new ways, accepting imperfections, and channeling parts of yourself you may not have even known existed.
Other ways to tap into your creativity:
Get out into nature. Sounds, smells, fresh air…nothing better than connecting with nature to help a blocked mind! My best ideas come on my morning walks.
Play. A friend recently reminded me how important it is to play as an adult. Think playdough, hula hoops, board games, hide and seek, dancing, and puzzles. It elicits joy and creativity and it’s free!!
Learn something new. Try a Ted Talk or a book about archery. Pick something at random.
Journaling. Just write. No plan, no purpose, just write. Maybe draw. Set a timer, put a pencil to the paper and just get after it. See what happens!
Do something challenging. I’m a big fan of indoor rock climbing. It challenges the mind and the body and I always leave feeling better than I did when I arrived. It could be a mental or physical challenge and tit could be as simple as really trying to meditate and not just using the age-old excuse of “I can’t meditate”.
I would love to hear some of the ways you or others you know tap into their creativity. Please share!!!
1/18/2024
I hate to sound dramatic when I ask if surviving the Winter season is challenging for you? But, is it? Asking for a friend…
Seasonal Affective Disorder (SAD) is categorized as a type of Depression and has been linked to a possible chemical change in the brain that occurs when the days become shorter in Autumn and Winter months. Symptoms include feeling sad, listless or down on most days, losing interest in activities you may usually enjoy, low energy and sluggishness, sleep disruptions, carb cravings, overeating, and weight gain, difficulty with concentration and memory, hopelessness, worthlessness, guilt, and even suicidal thoughts.
While I am in no way trying to diagnose anyone (remember I am not a physician and if you are experiencing any of the above symptoms, please discuss them with your trusted health care provider), I would like to point out that feeling any of these symptoms repeatedly year after year can be familiar and defeating(5% of the population is diagnosed), but the good news is there are some actions you can take to help lessen your symptoms!:
**Taking steps early on in the Autumn season can help significantly reduce symptoms from escalating in months January-March.**
Light Therapy: The thought behind this therapy is that the decrease in natural light and the type of light during fall and winter months causes chemical imbalances in the brain, specifically the neurotransmitters serotonin and melatonin which are responsible for elevating your mood and helping you sleep! You can purchase your “Happy light” just about anywhere but recommendations include at least 10,000 lux of light and little UV light. You will want to use it within the first hour of waking up for about 20-30 minutes, placing the light about 16-24 inches from your face and placing it just off to the side. A quick amazon search will provide you with many options!
Sunlight: You’ve heard me say it before, you know I love that morning (and evening) sunlight in your eyes. Just five minutes of sunlight in your eyes soon after waking and just before sundown can balance hormones, help you sleep, reduce anxiety and depression, boosts your immune system, and helps regulate your circadian rhythm. Specifically, getting sunlight in your eyes stimulates your Hypothalamus which controls our biological clock and helps to regulate the hormonal and nervous systems in our bodies. On cloudy days we need 20 minutes of sunlight. This one can be hard, but also what is equally important for mental health is spending any amount of time outdoors connecting in nature so any chance you get to get outside, take it!
Schedule things to look forward to: While it would be fabulous to jump on a flight and head somewhere warm, it’s not an option for everyone. Book time with a friend, make a reservation at your favorite restaurant, go for a hike somewhere new on a Saturday, try something new you’ve been meaning to try.
Psychotherapy: I am a huge therapy girl! I think it should be as mandatory as sleep or eating. Unfortunately, this one can be expensive and take time to find the right therapist for you but there are many more affordable options out there now! Try betterhelp.com.
Journaling: This is one tool that seems extremely simple, but is so powerful. I have had significant breakthroughs in my life from journaling, even more so than therapy and the best part is, it is free!! Journaling can help you achieve goals, gain confidence, reduce anxiety and depression, improve memory and communication, and more! Not sure where to start? Try this!
Meditation: This one is recommended to everyone no matter what time of year, but meditation can be a powerful tool in helping you overcome anxiety and depression related to SAD. This practice helps us become more mindful (paying attention on purpose in the present moment without judgment) and therefore can help you to find more joy in the little things that the colder seasons bring, not to mention help you to balance your nervous system in a more productive way. This is a favorite of mine, give it a try!
Food Is Medicine: You know the drill. Keep a diet full of rich, colorful fruits and vegetables, plus whole grains and lots of legumes. Eating a whole food plant based diet is the best medicine for keeping that mind, body, and soul in tip-top shape during these winter months!! Need a little help in that department? I’ve got you.
1/11/2024
Happy almost Friday! We are 11 days into 2024 and I hope it has been a good 11 for you so far!
As I mentioned on Tuesday, I am considering throwing kids lunches back in the mix. The value in teaching, modeling, and guiding the upcoming generation is immeasurable.
Think back to your upbringing…
Who and what influenced your relationship with food now? How did your caregivers model habits and what have you learned since? Is it in line with how you live your life now? What kind of food-related behaviors do you want to share with your children (or nieces, nephews, grandchildren!).
I dream of a different future for people and food. A future where people connect more directly with farmers instead of Peapod. I want children in schools to have access to affordable (or free!) healthy meals that are full of colorful fruits and vegetables. I hope that not only will most people be able to identify most vegetables, but they know how to prepare and cook them. A time when families make time to sit and eat together more often. Where garlic is used to fight infections regularly and elderberry syrup replaces Robitussin. Where washing your hands and spending time in nature and eating real food replaces current Flu prevention recommendations. Where we understand what food is and what food is not.
I know. I know. I’m dreaming…
But…what if we could make some of this dream come true?! What if we could teach our children now so they would influence generations to come? Here are a few ideas to kickstart this dream of a future.
Buy real food! -I've said it before and I will say it again. It’s simple and it starts with you. Buy real food. Apples, bananas (super cheap!)carrots (also cheap!) frozen berries (cheaper than fresh and fun to eat!), cucumbers, lettuce, celery, peanut butter, oranges, lentils, black beans, white beans. You get it. Basic fruits and vegetables can be extremely affordable and they provide tons of nourishment (which will also cut down on visits to the doctor). Avoid pre-packaged processed foods. Even though they provide convenience, most do not provide nourishment which actually makes them a complete waste of money! Remember if it’s not in your house, no one will eat it!
Let your kids pack their lunches! Depends on the kid, but if you teach them from a young age they will be able to do this from a young age! Give them guidelines (you can write them down) like 2 fruits, 2 veggies, 1 protein (yes, teach them what foods provide what!), some nuts, and maybe a small treat (perhaps a baked good they made and froze with you the month before!). So many valuable lessons in this one chore!
Screens Help! I hate screens, but I love that there are endless Youtube videos with kids teaching kids how to cook! My (very picky) son came home one day and asked to cook Indian Butter Chicken because he saw it on YouTube. And? He ate it. (It was disgusting, way too much turmeric). He loved it because he made it.
Family Meals. Sit down for at least one meal together per week. If you can do more, great. If you can prioritize your schedule to be on time to your doctor’s appointment or meeting, why can’t you prioritize one meal per week? Did you know that children that eat together with their family 2-3 times per week consumed 2-3 more servings of vegetables than children who did not?
Exposure. Expose your kids to foods they may not have ever seen. Try to put a food they hate in their lunch every now and again. Regular exposure to fruits and vegetables will help children to eat more fruits and vegetables! And remind your children that it can take multiple times trying a food before they might actually like it.
Pro tip: try preparing food your child does not prefer different ways and experimenting with tasting it. Ex, even as simple as raw vs. cooked carrots can be a deal maker or breaker for a sensitive eater!
Sometimes things can feel overwhelming but I hope this sparks a little inspiration for you and your loved ones to start making small food changes each day. We are what we eat, after all. So let’s make this year the best possible version. For ourselves. And for our kids.
12/5/2023
Happy Tuesday, loves! If you've already grabbed your food, I hope you are enjoying. If not, I hope you're excited about what's to come. This week was a fun menu for me to get into in the kitchen. So many of my favorite foods in one menu, it was hard not to gobble it all up before I gave it away. I hope you enjoy eating it as much as I enjoyed preparing it, and of course, that you can taste the love.
Just the Tip - How to Make these meals "the best you ever had":
Put your meals in your own Tupperware when you return home for maximum freshness!
Add a piece of paper towel to "moist" meals like salad.
Eat your salads first!
Try to heat your food stovetop or in the oven vs. the microwave.
Add a drop of moisture like water or EVOO to meals when heating them covered in the oven so they don't dry out.
Remember if you are ordering 3 or 4 meals, it pays to order the "partial" or "full" order vs. buying a la carte.
"Know What You're Puttin' In Your Mouth (and where it came from)" -
Carrots and potatoes this week are from Indian Neck Farm, here in Peconic.
Roasted sweet potatoes in the salad from Sang Lee Farms.
Beef in the Shepherd's Pie is from Nofo Grass Fed.
This week's "food for thought":
Since I tell you all to start with the salad, I will start with the salad too. The baby spinach I had intended on using for the Pecan Salad didn't arrive in the best shape - wilted and limp. Didn't think you wanted that in your mouth, so I opted for the beautiful, crisp, green and vibrant romaine lettuce for both this salad as well as the side greek salad in the falafel dish. This maple ginger vinaigrette is one of my favorite recipes to keep in the fridge. The best thing about homemade dressings is you can make a big jarful and it stays fresh for a few weeks.
I make (and sell) A LOT of chicken soup, and every once in a while I get sick of the usual recipe, this week's brazilian chicken soup is one of my favorite chicken soup variations. As the mornings get colder, don't forget to warm up your body and soul with soup for breakfast. I think I say it every week, but I won't stop! Warm it up and toss it in your coffee mug for a delicious, comforting, and fueling start to your day.
Falafel has to be one of my all time favorite foods! And while I do love a good fried falafel - I hate wasting all that oil, not to mention it is hard to find falafel fried in a high quality oil at most food establishments. This baked falafel recipe is great. Packed with warming spices, chickpeas and fresh herbs this is a an excellent food to make and freeze for a good plant-based protein add-on. And don't even get me started on the tahini sauce....
I would actually reheat these in the cast iron with a little EVOO and crisp them up a bit, or brush a little EVOO on and air-fry for a couple of minutes.
The lentil shepherds pie is deceivingly filling with all its macro-nutrients hitting the target. Don't be fooled by that small container, this one will leave you feeling satisfied, for sure. I would reheat in the oven in a covered pyrex for best results.
Do you even have your cookies still?
The roasted everything sweet potatoes are a great example of how to take a simple staple, with a small variation for a big bang of a taste. I love these for breakfast or a snack. Reheat right on a baking sheet in the oven, eat cold, or cook stovetop.
Weekly Fun Food Fact
Ladies! This one is for you. Did you ever notice how you seem to crave carbs more towards the end of your cycle? Well, don't feel bad, it's not because your having "bad cravings". Instead, it is actually helpful to include more complex carbs in your diet towards the end of your cycle to keep Progesterone high so that your PMS symptoms are low. Think sweet potatoes and squash. Yum.
Another fun fact - dark chocolate is a superfood! Dark chocolate contains high levels of polyphenols which are hugely important for our bodies. Polyphenols basically help to make a happy environment for your good germs (probiotics) to thrive in. While I am not telling you to go out on an binge on a bunch of chocolate, I am telling you it's safe to satisfy your sweet tooth with high quality organic chocoolate like what I used in the cookies this week. These chocolate chips and cocoa powder are my favorite. Remember to choose products that contain above 70% cocoa!
Try This:
Try replacing one of your favorite store-bought dressings with a home recipe. Here are a few favorites to try: balsamic vinaigrette, honey mustard, and ranch.
Want a little more protein and maybe share the lentil pie with your friend? Add some lentil pasta and eat the shepherd's pie and eat it almost like a bolognese.
Try adding some brown or white rice to the falafel dish. Single plants do not contain complete protein (all of the amino acids) on their own like animal-based products, so when you pair a legum with a grain you form a complete protein! Boom.
Thanks again for another great week!
xoxox
11/28/2023
Happy Tuesday, loves! Hope you all had a beautiful holiday! A reminder that this is the last week for November and I am not offering the monthly for December, back in the game in January though, don't worry!
Just the Tip - How to Make these meals "the best you ever had":
Put your meals in your own Tupperware when you return home for maximum freshness!
Add a piece of paper towel to "moist" meals like salad.
Eat your salads first!
Try to heat your food stovetop or in the oven vs. the microwave.
Add a drop of moisture like water or EVOO to meals when heating them covered in the oven so they don't dry out.
Remember if you are ordering 3 or 4 meals, it pays to order the "partial" or "full" order vs. buying a la carte.
"Know What You're Puttin' In Your Mouth (and where it came from)" -
All carrots, onions from Indian Neck Farm in Peconic.
Cabbage and sweet potatoes from Sang Lee Farms
Microgreens from Urban Coyote.
This week's "food for thought":
I laughed when I saw minimal orders for this week's parfait. I guess you all love having your sweet fix, but I thought maybe you'd need a sweet tooth detox after the holiday week. Lesson learned ;) But don't worry, tons of yummy holiday sweet treats are coming!
I love a good tomato soup this time of year. Rich in Vitamin C, easy to sip out of a coffee mug on-the-go, or dip your grilled cheese in like you did when you were a little kiddo.
Trying to up my protein game with you guys as I know everyone wants more of it! Lots of plant-based proteins in the Thai salad, chia sweet potato burger, and lentil side dish.
You can eat the "Be Like Jess" bowl right out of the fridge or heat up the potatoes if you want. This is exactly how I eat at home. I basically toss whatever I have in the fridge together into a bowl trying to make sure I add lots of different colors, a fermented food (or two, in this meal!), greens, grain, carbs, fat, protein. This has it all and should leave you feeling energized for hours!
I honestly think the sweet potato burger is a meal in and of itself, so if you're full, keep that ginger pasta salad for later in the day as a hold-me-over until dinner. I like to enjoy my veg burgers, quickly re-heated on a baking sheet in the oven and then I eat them with all the fixins - pickles, avo, pickled onions, bacon, mushrooms...you get it!
Speaking of protein, I really like to pack the bulk of my protein first thing in the day so this lentil side dish would be great with a couple of eggs first thing before you head out to work. And honestly, it could be 2-3 breakfasts worth.
The store had only a limited amount of CocoJune yogurt, so I used plain Kite Hill almond milk yogurt instead for this week's parfaits.
Weekly Fun Food Fact
Did you know that goji berries contain antioxidants, are antiinflammatory, anti-microbial, immuno-stimulating, anti-diabetic, neuro-protective, anti-cancer, prebiotic, and anti-obesogenic? The only list I have seen that long for anything other than food for the earth is a list of side effects. It doesn't matter what plant I look up - their healing properties seem to be endless!
Try This:
It's Taco Tuesday! Turn your Be like Jess Bowl or your burger into taco night! Just take the fixins from the bowl and turn them into delicious, chicken sweet potato tacos with microgreens, quinoa, and cabbage for toppings.
Making chicken (sliced breasts) to have as a protein boost in the fridge is so easy. Simply toss it in some EVOO, salt, pepper, and garlic, lay it on a parchment (easy cleaning) lined baking sheet and cook for about 25-30 minutes at 375 in the oven. Chop it up and throw in a glass tupperware in the fridge. You can add it to any meal. For example on Taco night we toss some in a pan with a little water, chili powder, and cumin. I threw some in my borscht last night. Super easy and a great way to add power to any meal (if you eat chicken, of course.)
Lots a great new add-ons this week, don't forget to place your order!
xoxox
11/14/2023
Happy Tuesday! Hope you are all off to to a great start to your week, equipped with some food to fuel you along the way. Thank you for another great week!
Just the Tip - How to Make these meals "the best you ever had":
Put your meals in your own Tupperware when you return home for maximum freshness!
Add a piece of paper towel to "moist" meals like salad.
Eat your salads first!
Try to heat your food stovetop or in the oven vs. the microwave.
Add a drop of moisture like water or EVOO to meals when heating them covered in the oven so they don't dry out.
Remember if you are ordering 3 or 4 meals, it pays to order the "partial" or "full" order vs. buying a la carte.
"Know What You're Puttin' In Your Mouth (and where it came from)" -
all carrots, potatoes and onions are from Indian Neck Farm (INF) in Peconic.
Delicata and Butternut squash from Sang Lee and INF
This week's "food for thought":
Let me start off with a big apology for your missing "baked sweet potato" this week. When my food delivery arrived, they were down one big box of yams and I yam very sad about that too! I, however, did get some NYS grown brussel sprouts and make a quick impromptu decision to sub for an autumn quinoa salad. I hope you enjoy it! You can eat this one cold or hot, your call.
I also found a sale on some delicious organic romaine from a farm upstate and this week's salads look gorgeous with all of that green. Nothing worse than picking up a bag of sad, pale romaine. The greener it is, the more rich with nutrients! Greek salad blends are always my favorite, hope this one is a hit for your taste buds like it was mine!
I would reheat your sausage dish stovetop or in the oven on a baking sheet. Let the veg and sausage crisp up a little for added flavor and texture.
I don't usually offer this vegan pot pie. Not because it's lacking in flavor, but because it is a MESS to serve. In the future, I will try to plan ahead and order small individual size toss-away baking dishes, but this time, I hope you enjoy it either way! Super easy recipe, packed with plants and comfort. You can just throw this one in a pyrex and reheat in the oven for best results.
If you managed to get home without eating your campfire cookies, you could also heat these up in the oven to get that melty marshmallow game!!
Weekly Fun Food Fact
Root veg and squash is the dominant crop this time of year and sadly these incredible vegetables are avoided by many for being "high carb" foods. And yes, as far as vegetables go, these are the higher carbohydrate veggies, but these carbs are essential for your health and definitely not to be feared. I actually think you should worry more about the consequences of avoiding these foods than anything else.
It is important to remember that the food we eat is not just for "maintaining" a certain body image. It is for fueling your joints, brain, blood, hormones, immune system and more. How we look is the least of it! That said, if we eat a healthy balance of complex carbohydrates, this should not be the cause of weight gain. Instead it should be the cause of great energy levels and fantastic metabolic function across the board.
Squash including delicata, butternut, pumpkin, kabocha, etc. are packed with Vitamins C and A which help to keep your bones healthy, immune system in tip top shape and your vision intact!
They contain magnesium which helps to keep your heart in good rhythm and help to make DNA.
Root vegetables help to manage blood sugar (yes!! high carbohydrates can be good for blood sugar levels!), are a great source of prebiotic fiber, and have tons of anti-cancer nutrients and minerals!
Try This:
Have leftover veg in the house? Try making your own pot pie.
Chop up all the veg and saute with olive oil, salt, pepper, and garlic, until tender. Mix in a little flour (gluten free blends or arrowroot work well) to the veg and add a bit of water, or broth, plus a little of your favorite milk (I used homemade almond and coconut for this weeks), bring to a boil and then reduce heat until thickened. Pour into a baking dish and then pour pancake batter on top. Heat at 250 until the batter is browning and the filling is bubbling. You make anything into a pot pie and this is an excellent freezable dish!
xoxox
11/07/2023
Happy Tuesday! Another fabulous week of orders and another week of pure joy and gratitude, that I get to keep doing what I love because of all of you. I hope you each enjoy your orders and can carve out some moments this week to truly enjoy what you are eating. I have been making more of an effort to slow down in general, but specifically taking time to eat at least one meal per day, sitting, no screen in hand, chewing, tasting, and enJOYing each bite. It truly changes the eating (and digesting) experience. I hope you can give it a try just once this week! But even if you can't, you can still rest assured knowing you knocked one huge thing off that to-do list this week, and nourished yourself without the hassle of meal planning, shopping, etc. Go you!
Just the Tip - How to Make these meals "the best you ever had":
Put your meals in your own Tupperware when you return home for maximum freshness!
Add a piece of paper towel to "moist" meals like salad.
Eat your salads first!
Try to heat your food stovetop or in the oven vs. the microwave.
Add a drop of moisture like water or EVOO to meals when heating them covered in the oven so they don't dry out.
Remember if you are ordering 3 or 4 meals, it pays to order the "partial" or "full" order vs. buying a la carte.
"Know What You're Puttin' In Your Mouth (and where it came from)" -
Soup - carrots and onions from INF, ginger from Sang Lee
Salad - herbs and greens from my garden and Sang Lee, micro greens from Urban Coyote
RainBOWL - tomatoes and peppers from Lil' Farm Stand, purple cabbage from Sang Lee, carrots from INF
Those amazing fingerlings are from INF
Cabbage, Romanesco, Cauliflower, from Sang Lee for the "Brassica of the week"
Sweets from Sang Lee as the "root veg of the week"
This week's "food for thought":
Some things never change. And one of those things is me telling you to eat soup for breakfast! Today is the perfect, cool and dreary day to start your day off with a nice hot cup of soup in your travel mug. Plus this week's soup is one of my favorite healing soups and go-tos when the weather changes or if I am feeling a bit run down. Packed with ginger and turmeric for immune and anti-inflammatory support plus red lentils, coconut milk, carrots, celery and more. All the plant-based protein, fiber, carbs, and fat you need to fuel you up for your day.
I would eat this week's salad cold. I think this one would be great paired with a piece of wild-caught salmon baked simply with a little lemon and EVOO for your fatty acid and protein boost.
Usually this time of year I am packing your boxes with lots of warm, cooked foods, but I couldn't resist all the colors of this rainBOWL this week. I would also serve this one cold and could be a great Poke bowl if you wanted to add some tuna...just an idea, but there's plenty of fuel without adding any fish or meat, don't worry!
This week's chicken and broccoli recipe is inspired by an older recipe that happens to be a fan-fave. A healthy take on a classic take out dish, sesame chicken, this one is one of my favorites when I feel the need to indulge but don't to feel the effects the day after. I love some good old take out Chinese, but I always feel lethargic and bloated after eating a meal like that. I recommend reheating this in the oven, covered or stove top for a little "crisped" rice action.
You can eat your fingerlings however you wish! Add them to an omelet or eat as a grab and go snack, these would likely be enough for two, so feel free to share. I would either heat on a baking sheet in the oven at 350+ degrees or right in the cast iron on the stove with a little EVOO for lube.
If you enjoyed the apple cider doughnut cake this week you can thank Karen. Wickham's was closed and decided to sub AC vinegar instead and served it with dinner Sunday night as an experiment. Let's just say - in the future, despite what google advises, you can NOT directly sub apple cider vinegar for apple cider in this recipe, UNLESS you really, really love vinegar. Which I do, but figured you not be as freaky as me...so Karen whipped up it up good with the real deal the next morning for all of you.
Weekly Fun Food Fact
Did you know that despite their bad rep, white potatoes, are extremely nutritious?!
They are packed with Vitamin C, B6, niacin, folate, potassium, phosphorus, manganese, magnesium, and they are a source of plant-based protein (plus fiber, but I didn't want to overwhelm you with the idea that these root veg are so amazingly good for your health!).
I sit here every week and list out all of these vitamins and nutrients and I bet most of you don't even know what they do. So let's dig a little deeper with these potatoes (see what I did there?)
Vitamin C is a water soluble vitamin. This means that it dissolves and is delivered to the body's tissues through water, but does not store well so must be eaten throughout the day to keep your levels up. This vitamin helps to control infections, heal wounds, make collagen, makes several hormones that send messages to your brain, and more.
Vitamin B6 is another water soluble vitamin and is imperative for brain development and keeping your nervous and immune system healthy and strong.
Niacin is a B vitamin that helps your body turn food into energy!! It specifically nourishes your nervous, immune, and digestive symptom.
Folate is another B vitamin (B9) that helps the formation, growth, and function of DNA and RNA. IT is needed to produce healthy red blood cells and crucial during pregnancy and early development of the fetus.
Next week I will get into the roles of potassium and the rest of the gang, but I wanted to make sure you had time to eat this week ;-)
Try this:
Try adding black or brown rice to your lentil soup this week to make a complete protein, plus increase your plant variety.
Save your yogurt dressing from the salad, and instead drizzle your salad with a little EVOO and lemon. This salad has a ton of flavor and honestly doesn't need much. Save your dressing for some veggie dip later in the day to prevent hanger before dinner.
Is there an indulgent meal you love but feel awful after eating? I can almost guarantee that there is a healthier alternative to every indulgent meal that can be made at home and give you the same fix you crave. Feeling creative? Try recreating one of your favorite take out meals from home this week. Don't forget to take a pic and tag me!
Enjoy your food, my loves! Don't forget to get your order in soon, I already have a bunch in my box and we sold out early last week.
xoxox