Tag Archives: healthy living

Victory Garden Update and a Recipe

On Martin Luther King Jr. day Tom and I attended a meeting for the Victory Garden at St. Catherine Laboure church where we volunteer. The garden serves multiple purposes. One of the primary missions is to raise produce for food pantries. We are going to be growing vegetables and herbs. One topic that came up in the meeting that has been making me think strategically is that different clientele at different food pantries have preferences for certain foods. If the clientele does not know how to prepare the vegetable or herb and is not familiar with it, they might leave it behind. The people at the Victory Garden have been learning what foods are in demand at what food pantry locations and have been adjusting the distribution and growing patterns to suit the local clientele.

In addition to adjusting supply, it was suggested to also adjust demand by distributing recipes. There are lots of reasons why everyone isn’t familiar with every vegetable or knows how to cook it. Some people are from parts of the world where the cuisine is different. Others might have a lack of grocery stores in their area so have less access to a variety of fresh foods. I also have known several people with plenty of access to food who have never learned to cook because they rely mostly on pizza and fast food. I have seen terrible health issues in some of my friends at relatively early ages due to this kind of deficient diet. It doesn’t have to be this way!

I have been blessed to have been taught to cook by my Mom who was not only a home gardener and a multiple culinary contest winner, but also had a very adventurous palette. She passed on knowledge of cooking and diverse food preferences to me and my late brother. When we were younger my brother and I used to get a silver dollar or a silver half-dollar from a great uncle if we finished all the food on our plates when we had dinner at his house. I guess we kind of neglected to admit that we almost always ate all our food, including the vegetables! We liked almost everything and had pretty hearty appetites. That was decent money when our weekly allowances were about that amount or not much more than that!

I am not a professional chef or food writer but I do like to publish recipes from time to time. I know so many people who are intimidated by food preparation. If I publish a simple recipe that I just made I hope that will inspire someone out there to try it. Since I cook a lot with herbs that I grow I also hope I can suggest ways of using them. A lot of people who don’t cook frequently are very intimidated by dried prepared herbs and spices, much less fresh ones. If you’ve been exposed to a wide range of herbs, spices and flavors your whole life you just know what goes together without having to follow a recipe. I don’t know how you teach this without long-term exposure but at least with a recipe I can show examples of combinations that work.

I am in terrible shape from recent inactivity so I’ll be using recipes from Weight Watchers and healthy recipe books a lot for inspiration as I try to increase my fitness. I inherited a lot of these books from my late uncle, brother, and grandmother. I often start from there and make modifications. If the results are good, I like to tell people about it!

Before I get to a simple new salad recipe, I’ll post links to my Fun With Food page (old but recipes still good!) and recipes of mine that are on blogs.

Fun With Food

The Food section on this blog

The Good Eating section on the Schnarr’s Hardware blog

Recipe: Beet and White Bean Salad with Sardines

Beet and White Bean Salad with Sardines
Beet and White Bean Salad with Sardines

For inspiration I used a recipe called “Dilled Beet and White Bean Salad” (Gagliardi 70) from a Weight Watchers cook book, but I made a lot of changes and substitutions. For one thing, we had no dill! It still turned out great. It really woke up my taste buds.

Ingredients

3 TBSP apple cider vinegar
2 tsp brown mustard
2 tsp olive oil
1/2 tsp garlic salt
2 (15 1/2-ounce) cans white beans, rinsed and drained
1/2 bag of mini sweet peppers, chopped
1/2 onion, chopped
3 Roma tomatoes, chopped
1 tsp dried Parsley
1 tsp dried Basil
1 tsp dried celery pieces
1 jar sliced beets
1 can sardines
1 bag fresh mixed salad greens, such as spring mix, spinach/arugula mix, or something similar
Nutritional yeast

Directions

Get out a large mixing bowl. Open the can of sardines and empty the juice into the bowl. Set drained sardines aside.

Add to the bowl the vinegar, mustard, olive oil, garlic salt, Parsley, Basil and celery pieces. Mix well with a whisk.

Add the drained beans, chopped peppers, onion and tomatoes. Toss well.

Place greens on plates and spoon about 1/4 of the vegetables over the greens per serving. Sprinkle with nutritional yeast. Arrange about 5 beet slices and 4 sardines on top of each salad. Enjoy!

Works Cited

Gagliardi, Nancy, Creative and Editorial Director. WeightWatchers Ultimate Flex&Core Cookbook. Weight Watchers International, 2006.

Making self-care cards out of Project Life cards

I know several people who could use some encouragement right about now, including myself. I decided this week to get out my paper craft supplies to have a bit of creative fun and make supportive cards to use and more to give to people I know.

First I’ll explain what both self-care cards and Project Life cards are. Self care could be considered the practice of maintaining your physical and mental health in order to prevent burnout and breakdowns. While looking for some resources for my Self Care Pinterest board that I use for reference, I found some specifically aimed at caregivers of different kinds. Even if one chooses from their own free will to be a caregiver, it’s still a tough job. As these resources I found mention, one should not feel guilty for practicing self care even if you are naturally inclined to be giving – a burned out or broken down person is not in a good position to help others. We are able to be of much better service when we are strong. We are often socially engineered by individuals and institutions to sacrifice our own agency to serve interests not our own or of our own choice. I think it’s a beautiful thing to voluntarily share but not to be manipulated or coerced into it. The latter is just being a victim of people who choose to live a parasitic lifestyle.

So what are self-care cards and where do they fit in? There are many types of cards with different information that people have used over the years as reminders or teaching tools. Small cards are portable and fit in a wallet, a planner, a journal, a pocket or wherever so that you can access reminders on the go or wherever it’s convenient. When learning new life habits we might need a touchstone of sorts to keep us on track. Self care cards are just cards with self-care content. They can be purchased, downloaded for printing, or handmade. I often like to use a combination of desktop printing and paper crafting methods to make or decorate self care cards for myself.

What are Project Life cards? Project Life is a commercial product developed by designer Becky Higgins intended to make scrapbooking and related memory crafts easier and less time consuming, and to relate the activity to living well and positive personal goals. Pocket scrapbooking is a generic term for using clear pocket album pages to organize cards and various paper items. Like a lot of people, I picked up the modern form of the hobby of scrapbooking in the 1990s. When I first heard of pocket scrapbooking I was intrigued and purchased some cards to use in conjunction with with my “conventional” scrapbook pages and also in other paper crafts.

Several years ago I purchased the Project Life Cinnamon Core Kit and the Road Trip Theme Pack. These sets featured lots of colors I used a lot, and graphic themes that were complementary to a number of products I already owned.

I’ve used a lot of the cards in scrapbooks and other paper projects over the years but still have a good quantity left. Because some of the Project Life cards feature positive messages and others contain grids or lines to help with journaling or record keeping of various kinds, they are well-suited to use as a base to make self care cards. If you want to make these of course the bases of your cards don’t have to be specifically from Project Life – a variety of products could be used.

One activity that I learned a few years back from a depression support group web page is the acronym G.R.A.P.E.S. It stands for:

  • Being Gentle with yourself
  • Relaxation
  • Achievement
  • Pleasure
  • Exercise
  • Social

The idea behind using this acronym is to try to do one activity on the list from each category every day. From my own experience and from what others have told me who have tried it, even if it isn’t possible to do each category each and every day, striving to do it and tracking the activities each day to make sure one is continually improving does result in better mood and health. It helps you “social engineer” yourself into having a better life. This is anecdotal information of course, but if you delve into scientific research on mental health you will find out why it’s effective. In this project, I’ll show how I made self care cards track the use of activities from the G.R.A.P.E.S. categories. I put more “decoration” on these cards than is strictly needed but it’s fun to use up paper scraps while making cards that fit my own personality. And paper crafting itself is a great way to get the Pleasure “task” checked off for the day!

paper crafting materials

Tools and Materials

Project Life or other cards
Scrap papers in harmonious colors
Scissors
Paper cutter
Glue sticks
Thin markers in black and colors harmonious with chosen color scheme
Small letter stencils
Small letter stickers
Assorted encouraging stickers, die cuts, paper scraps featuring helpful sayings or sentiments, or other appropriate embellishments
Rubber stamping ink – black and harmonious colors
Rubber stamps
Hole punch
Cord or string to loop through hole

First I added paper scraps to the existing Project Life cards I had whenever I wanted to make the existing designs more to my taste. Mostly this consisted of adding paper scrap strips to the borders on some of the cards, leaving the grids or lines in view. Some of the cards were fine the way they were.

Next I assembled a variety of letter stickers from my collection that spelled G.R.A.P.E.S. For more variety, I drew some letters with marker through alphabet stencils and cut those pieces of paper out. I added the letters G.R.A.P.E.S. along the side on on side of the card. Since these cards came with designs on both sides, I used the other sides for spaces to take notes, or for making a mini encouraging collage with stickers and paper ephemera.

When necessary to make a grid to keep track of activities, I added vertical lines with thin markers.

I punched a hole at the top and added some string with a lark’s head knot so that I can use these cards as bookmarks also.

I thought some of the cards needed just a little bit more added to make them looked finished, so I stamped here and there with assorted rubber stamps and added a few more stickers.

As I complete daily activities that fit one of the G.R.A.P.E.S. categories, I’ll put a checkmark in the proper spot on the grid.

Additional Resources:

My article "Self-help Techniques for depression"

Link to a PDF file I made with motivational quotes and graphics with the letters G.R.A.P.E.S. for printing out

My Self Care Pinterest board

Art Journaling Pinterest board

Pinterest board of Planners, Journals, Albums, Scrapbooks and Handmade Books

Scrapbooking Page Sketches Pinterest board - includes a section on pocket scrapbooking

My New Planner Layout

Awhile ago I wrote about making a planner out of a sketchbook. This helps me keep track of my work because I can take notes and make sketches in the same book that is my planner. I try not to go anywhere without it! I have designed and purchased some rubber stamps to help me incorporate planner pages into my sketchbook.

Over the last several months I have been battling severe depression as the result of an abusive relationship. An ex-boyfriend gradually used emotional abuse techniques to persuade me to think there was something wrong with almost every part of what made me myself – my work, my hobbies, my goals in life, my family, my friends, my financial acuity, my physical appearance, my lifestyle, even how I packed for camping trips. Over time I internalized these criticisms and came to believe I wasn’t worth anything.

I’ve been fighting hard and using lots different tools to combat the depression. One reliable mood-lifter for me has been the acronym G.R.A.P.E.S. Here is what each letter stands for.

  • Being Gentle with yourself
  • Relaxation
  • Achievement
  • Pleasure
  • Exercise
  • Social

I read on a depression support web site that you should try to incorporate at least one activity each day that fits into each of the six letters in G.R.A.P.E.S. I’ve come a long way since I counted making it through a day of work in the Achievement category, but that’s how it was for quite awhile.

I’m doing much better now and surrounding myself with people who support me and seem to think I’m ok the way I am. I want to keep maintaining my progress so I have redesigned my planner page to remind me to schedule activities covered by G.R.A.P.E.S. I also included a line to check them off to track my progress.

Planner page with rubber stamps and letter stickers

On the page shown, the left column is for items that should be done some time during the week. The right column is for appointments and scheduling. I used letter stickers to spell “G.R.A.P.E.S.” at the top. The number stamps and ruled line stamp are by 7gypsies and the month of the year and day of the week stamps are by my own Carolyn’s Stamp Store.