Tag: diet

Nourish 2018

Every year, we strive to make a change in our lives and ourselves. This is often things that will improve our lives, like exercise, diet, or getting more sleep. Maybe you are looking to start painting again, or traveling more- all these things are a part of what you hope will eventually give you the life you dream of.

These notions are statistically known to fail. Only 8% of people will stick to their plan- the rest of us try to pretend we never said anything.

So, should we NOT strive to make goals for ourselves in the new year?

Perhaps there’s an idea out there thats broader, and more likely to bring success.

NOURISH yourself this year.

Instead of resolutions, goals or challenges- how about an outlook that will feed your entire life? This is where the word “nourish” comes in.

Here’s 3 ways to Nourish yourself this year:

#1 Feed Your Body

Instead of simply forcing yourself to choose salads and cutting out cupcakes, look to increase the nutrition of every single thing you eat.

Nutrient dense choices aren’t always the easiest foods to grab, but they are out there. Here’s some easy swaps:

• Spaghetti Squash instead of Pasta

• Mashed Avocado in stead of mayo on a sandwich

• Kombucha instead of Soda

• Cauliflower in place of potatoes.

Check out this months Featured Smoothie, aptly named “Nourish Smoothie”– featuring a superfood ingredient that takes this simple, fresh smoothie to another nutritional level.

Also, take advantage of this month’s supplement sale! See our favorites here.

#2 Feed Your Mind

Look at your life and find places where you can engage that amazing brain of yours. Seek out new skills and subjects: browse bookstores, sign up for e-classes and step out there. Your brain needs exercise as much as your body, and getting your mind flexible will give your whole world to expand.

#3 Feed Your Spirit

Carve out time to connect with something spiritual. This can mean anything from meditation, to mass, to a long walk along the ocean. Write down your thoughts, light some incense- make it feel spiritual even if you don’t know how. This kind of practice can go a long way and help cement all the good you are doing in the rest of your life.

January 3, 2018
The Whole Scoop on the Whole 30

Everyone makes some sort of pledge around the New Year. Almost every one of those pledges has to do with eating and fitness. How trite! How over-played, right? Most of the time- these resolutions don’t even make it out of January alive. This year, I’ve been determined to challenge that norm.

Before January 1, my family and I decided that we were going to do the Whole 30 dietary program. A few years of stress have taken their toll. Despite working at an AMAZING natural market that I love, with access to some of the best food around, my eating habits have really suffered. I’ve struggled with migraines and heartburn, and almost NO energy at the end of every day. I decided it was time to do something about that.

We bought the Whole 30 book, made grocery lists, loaded the fridge with organic meat and veggies and buckled in for the ride. In case you aren’t familiar, let me explain what The Whole 30 is. I’d describe it as a diet reset: no grain, no alcohol, no legumes, no dairy, no sugar, no SWEETENERS, no soy, no yeast, etc.

Here’s how my experience has been going with this program:

Day One: Awesome! We made some great meals, felt really full and proud of ourselves.

Day Two: It was the day before the kids had to go back to school, and Grandpa wanted to take everyone to the Museum of Natural History in NYC. We loaded in the car, bags full of fruit, Epic Bars, and the handful of Whole 30-approved bars. “We’ll make it.” I said.

The Museum was packed and we’d seen all the major exhibits. We were hungry. Our snack bags were empty and the sun was going down. We ducked out of the rain and into a delightful little Greek restaurant. The menu included a few things that were perfect- but, not palatable for the kids. My youngest got skirt steak with asparagus, my oldest got lamb sautéed with veggies. I was excited and got stuffed cabbage- forgetting that it had rice in it until I was about eight bites in. I decided to roll with it. “A little goof-up isn’t the end of the world”, I told myself. Then, my father-in-law ordered dessert while I was in the restroom. Baklava and Kaitifi. I didn’t say a word and devoured all of it. And a glass of wine. My husband and I looked at each other and declared a “do-over” the next day.

Day Three +: It wasn’t as hard as I thought over the next few days. I pre-cooked a lot of organic chicken, ground beef, and bacon. I stocked up on salad greens, veggies and fruit. We put our lunches together in the morning- assembling what were essentially “Buddha Bowls”. What are Buddha Bowls? Buddha Bowls are a life saver.

My favorite bowl to throw together is: cooked sweet potato chunks, diced pork or chicken, greens, chopped cashews and Tessamae’s Creamy Ranch dressing (PALEO and Whole 30-friendly!) This has been my go-to lunch. (see recipe below!)

After a few days, I noticed a few things: no headaches, more energy, and no heartburn.

Week Two: The second week brought challenges. We were having a hard time keeping enough food in the house to be able to build our meals. Without filler foods (bread, beans, pasta, grains), we were absolutely tearing through avocados, eggs, salads greens, and fruit. We had to rethink the way we shop. Instead of one big weekly grocery trip, we were finding ourselves re-stocking every few days. Admittedly, the cost was up, too. (I don’t have to tell you that meat costs more than beans.)

After observing our budget for the week, though, there was a savings in another place that we didn’t even consider: we hadn’t eaten out since we went to Manhattan. Not a coffee run, not a rushed lunch, not a desperate pizza order. The extra expense in the grocery budget hasn’t been an issue because we are making and eating all of our own food!

Another challenge I ran into during this time was when I neglected to eat breakfast and found myself nauseated. My instinct was to grab crackers or a piece of bread to soothe my tummy. I texted my husband who encouraged me to grab a bag of raw cashews instead. He was right- I just needed something in my stomach. It’s amazing the food we want to grab for comfort! I didn’t think the cashews would work, but they set me right and I was able to eat well the rest of the day. I learned that I HAVE to eat. I can’t skip meals.

Moving Forward: Now we’re not done with this program quite yet- we still have a week or two to go, but the results so far are enough that we want to keep going. Perhaps indefinitely. The biggest surprise for me is that I don’t miss dairy or bread as much as I expected to. The theory is that you won’t crave things as much if your body is receiving everything it needs.

If you are looking for a reset, or relief from chronic symptoms that have no answers- The Whole 30 is a solid place to start. It will challenge you, but it will also teach you what you need to truly nourish your body.

Easy Whole 30-Approved Lunch Bowl

This flexible lunch can be made ahead of time- and this makes good use of leftovers!

Cube the meat for easy eating. I was using leftover bacon wrapped pork roast.

Leftover a baked Purple Stokes Sweet Potato

I had some pea shoots from Blue Moon Acres to use as my greens. (Yum!)

Looks GORGEOUS already.

I added Cashews for extra crunch and good fats!

You can add any dressing you like, but my current favorite is Whole 30 approved and has a delightful dill flavor that I’m sort of addicted to. You can certainly make your own, of course!

January 23, 2017
5 Supplements You (and Everyone Else) Might Benefit From

2017: Whether your goal is more energy, less stress, better digestion, weight loss or improved fitness, this article is for you. If none of these are your goal, this article is also for you! All of us want to optimize our wellbeing – but many of us don’t know where to start. Our modern-day stressful lifestyles and convenience-based food choices leave much room for nutritional deficits and more. Even the most mindful eaters living low stress lifestyles in today’s world can use support from basic supplements, as food choices alone may not be the answer to optimal health. Industrial farming techniques can deprive crops and meats of key nutrients. Here are five supplements you’ll want to consider bringing into your daily routine in 2017:

Omega-3 Fatty Acids

We need this good fat to balance out the bad fat that is so heavily consumed in the standard American diet -often referred to as “SAD” for good reason. Deficits of good fat can wreak damage on our cardiovascular systems, immune systems and more. Incorporating a quality omega-3 fatty acid supplement into your routine will help support a healthy immune system, healthy skin/hair/nails, and a healthy digestive system.

Probiotics:

More IS more when it comes to good bacteria. Research has shown that antibiotics depletes our digestive systems of good bacteria, which may negatively impact our bodies in many ways. This concept – along with poor dietary choices – leaves our guts lacking in the diverse flora needed to be in optimal health. Probiotic supplementation can help support optimal digestion and a healthy immune system, among many other benefits.

Vitamin D3:

Many of us (especially in this region of the world) are deficient in Vitamin D3. This is due to lack of sun exposure – which is how Vitamin D3 is acquired in our bodies. Many of us spend our days indoors without sun. If we are lucky enough to be outside, the winter sun exposure is mild and our layers of clothing inhibit absorption. Supplementation with Vitamin D3 may help protect us from many chronic neurological, cognitive, and mood conditions, according to recent research. Vitamin D3 can help support healthy immune function, healthy energy levels, and a healthy mood.

Magnesium:

You’ve probably heard a lot about magnesium lately- and for good reason. Like the other nutrients mentioned here, magnesium is particularly prone to depletion in our foods due to poor soil conditions within industrial farming. Furthermore, processed food, soft water, and caffeine may reduce your body’s absorption of this critical mineral. Magnesium supplementation may help relieve discomfort associated with headaches and muscle cramping, and supports a positive mood and restfulness.

Adaptogenic Herbs:

Busy modern lifestyle often leaves people “wired and tired”. Stress robs us of our positive mood, energy levels, and our ability to fight off illness. Simply put, our bodies were not designed to withstand some of the stressful lifestyles we live today. Adaptogenic herbs may help support a more positive reaction to stress – allowing our bodies to potentially better cope with life’s everyday demands. Adaptogens work on our endocrine and nervous systems and help support a healthy reaction to stress, positive mood and restfulness.

December 30, 2016
Summer Camp Week 10: 4 Things You Need to Do to Eat Well On A Budget
The 4 Things You Need to Do to Eat Well On A Budget

By Jenna Kohler, Certified Health Coach & Basil Bandwagon Team Member

So, you want to eat “healthy”, but “healthy” food costs too much…

You had good intentions to stock your refrigerator with delicious, organic, local fruits and veggies, but instead ended up with a cabinet full of peanut butter, jelly, and boxed macaroni and cheese…

Or, you did go out and fill up your shopping cart with lots of great healthy food, but you spent your whole paycheck…

Sound familiar? We get it. And we’re here to help. We know how hard it can be to find the time and resources to make healthy living possible. Because – let’s face it – no one can afford to get sick and everyone has the right to feel good in their own skin.

So far this summer, we’ve: improved our gut health, protected our skin, relieved stress naturally, healed insect bites, improved our fitness, learned about quality supplements, upgraded our “good fat” intake, redefined our use of food as medicine, and boosted our immunity. But Summer Camp wouldn’t be complete if we didn’t cover one of the most important exercises of all: learning to tone your budget!

So, take it from us – follow these four simple tips to balance a healthy body and a healthy wallet:

PLAN AHEAD:

Make routine trips to your grocery store – with a list in hand. If time is limited, spread your trips farther apart with quick stops for just perishables scattered in between. Create a reusable list based on a core set of staple items for your household, according to your dietary needs and preferences. Assess what you have in stock before finalizing your list and heading to the store – re-buying items you already have in stock could result in food spoilage, which is an unnecessary cost to bear.

If you can, spend some time researching sales at your store before your routine trips. When you know ahead of time about good deals, you can make quicker, more informed choices.

Finally, be sure to account for food prep/cook time in your schedule. Buying a bunch of bulk raw ingredients for a great price is awesome, but not if they’re going to spoil sitting at home unprepared while you venture out to grab take-out in a hurry!

PREPARE YOUR OWN FOOD MORE OFTEN:

While eating out might be convenient, it certainly isn’t the best choice for your wallet. So, be conscious about how often you do go out to eat. Consider putting a limit on the amount you spend in a given month, or the number of times you eat out in a week. When you do go out, make smart choices. Often you can find great quick-service local eateries offering quality, local food without large price tags. (Like our Farm to Market Café!)

Preparing your own food can offer enormous cost savings. Common misconception is that it’s a time-consuming process. The truth is, yes – it can be. But, it doesn’t have to be. Pick two days a week to cook and prepare meals and snacks. An hour or two of your time on a Sunday and Wednesday, for instance, can save you hours more throughout the week by repeating the same process.

BYOW: Invest in a fun, QUALITY water bottle like our Hydroflask products. These bottles come in fun colors and keep your drink at the perfect temperature so you can stay refreshed all day long. Bring the bottle with you every time you leave the house. When you get thirsty, not only will it keep you hydrated, but it’ll save you from reaching for a $1 for the vending machine.

SHOP SMART:

Buying foods in bulk can be a great place to start. Nuts, seeds, grains, dried fruit, baking ingredients, nut butters, spices, herbs, coffee beans and teas are all offered in bulk. Bulk foods – or “scoop your own” foods – can be offered at lower prices because they do not use expensive packaging and branding. They are a great way to shop for a variety of reasons:
1. If you have a recipe that calls for a small amount of cinnamon, bulk is a great solution – because you can purchase only what you need.
2. If you have a large family that goes through many peanut butter sandwiches weekly, bulk is a great solution.
3. If you have food allergies and like to make your own trail mix with raw ingredients of certain proportions, bulk is a great solution.
Bring your own shopping bags! Basil Bandwagon refunds customers 10 cents for each bag used during a purchase. Do the math – if your family of four uses 10 bags each week, that’s a $1 savings/week, which equates to over $50/year. FREE MONEY, folks! Need we say more?

Subscribe to our Basil Bandwagon email list here! We frequently email awesome coupons. Also, look for sales in store and online. You can find our sales flyer at the entrance of our stores as well as on our website.

If you know you will use it, opting for the larger choice of the same product is almost always more economical. And as a bonus, if there is a product you use frequently or in large quantities, let us know you’d like to special order a case, and you’ll receive 10% off!

PREVENT SPOILAGE:

Air-tight glass containers and jars can help preserve your food purchases at home. For produce items, consider purchasing specialized produce bags to store fruits and veggies in within your refrigerator. They are specially designed to extend the life of your fresh produce so that it doesn’t spoil before you get to it.

Lastly, if you are a frequent traveler or infrequently home, opt for frozen fruits and vegetables rather than fresh. They are a better investment for you and will remain available for preparing any time!

For more money-saving tips and tricks, come visit our stores to speak with one of our friendly team members.
August 23, 2016