Happy (Belated) New Year! A new year means new blogs and we already have a few in our Live Mindfully section. We also wanted to take a look back at our most popular blogs from 2020. Based on your views, we present the 5 most popular blogs of 2020 below.
There are the Top 5 blogs of 2020. Did your favorite blog make the list? What types of blogs would you like to see in 2021? Leave us a comment below and subscribe to our blog to stay updated on the latest posts.
One of my goals for 2021 is to establish more environmentally friendly habits in my daily life. Specifically, I want to be more mindful of food waste. Fortunately for me (and for you), the Safe Plates team is kicking off 2021 with an Avoiding Food Waste campaign. I can’t wait to see what tips and tricks they share on how to minimize food waste.
One strategy that I have begun implementing is making vegetable or meat-based stock from leftover food scraps that I was previously throwing in the trash without realizing their potential! Check out this basic vegetable stock recipe from Med Instead of Meds.
Stock is the base of many dishes in the kitchen. This Basic Vegetable Stock, shared with us by our friend Chef Ellen Clevenger-Firley, can be used in any recipe calling for stock. Make in advance and store in your fridge (up to 1 week) or freezer (up to 6 months) to have on hand when needed.
Pro Tip: Making broth is a wonderful way to use leftover vegetable scraps (i.e. the remaining pieces of raw vegetables after you cut them up for cooking, i.e. broccoli stalks, carrot tops, mushroom bottoms, etc). Consider saving your vegetable scraps in a sealed container in the freezer until you have enough to make stock.
Serves 8 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 35-45 minutes Total Time: 50-60 minutes
Ingredients:
1 tablespoon olive oil
1 large onion
3 celery stalks, including some leaves
3 large carrots
3 leeks
8 cloves garlic, minced
8 sprigs fresh parsley
6 sprigs fresh thyme
2 bay leaves
1 teaspoon salt
2 quarts (8 cups) water
Other ingredients to consider including: mushrooms, eggplant, corn cobs, fennel (stalks and trimmings), bell peppers, pea pods, chard (stems and leaves), celery root parings, marjoram (stems and leaves), basil, potato parings . . . other vegetables as desired.
Directions:
Chop scrubbed vegetables into 1-inch chunks. Remember, the greater the surface area, the more quickly vegetables will yield their flavor.
Heat oil in a soup pot (3 quarts or larger). Add onion, celery, carrots, leeks, garlic, parsley, thyme, and bay leaves. Cook over high heat for 5 to 10 minutes, stirring frequently.
Add salt and water and bring to a boil. Lower heat and simmer, uncovered, for 30 minutes. Strain. Discard vegetables.
Each year, around the world, millions of people make resolutions as they step into a New Year. These generally revolve around improving health, financial management, career goals, personal interests, etc. According to a Finder survey, close to 189 million adult Americans (74% of the population) made a New Year’s resolution for 2021. The not-so-good news is that a vast majority of these New Year’s resolutions will fail and only a very small percentage of individuals will actually achieve the goals they set for themselves in January.
There are many strategies that can be employed to help increase the success rate for these resolutions such as keeping them small and measurable, writing them down, sharing with someone for accountability, etc. It is obvious that achieving the goals we lay down for ourselves needs our will power as changing an existing or adopting a new behavior requires self-discipline, but I want to highlight a strategy that is even more important and makes a lot more sense to me personally. This is the why power i.e., listing ‘why’ a particular resolution or goal is important. Laying down the reason why our goal is important will help provide the motivation that is needed to make progress towards the goal. Our will power can get us started on the path towards our goal. The why power will make the goal truly meaningful and keep us going until we reach our destination.
So, take some time to think about the ‘why’ behind your New Year’s resolutions this year – it is not too late, and it may be the missing link between you and success! I would like to end with the following quote about why-power:
“Forget about willpower. It’s time for why-power. Your choices are only meaningful when you connect them to your desires and dreams. The wisest and most motivating choices are the ones aligned with that which you identify as your purpose, your core self, and your highest values. You’ve got to want something, and know why you want it, or you’ll end up giving up too easily.” ― Darren Hardy, The Compound Effect: Jumpstart Your Income, Your Life, Your Success
How do you follow up with what I think is a top 10 cookbook of all time, Deep Run Roots? If you are Vivian Howard, you go a totally different direction and write another stellar volume, This Will Make It Taste Good. Deep Run Roots is full of food stories and wonderful writing. This also holds true for This Will Make it Taste Good. Howard is an outstanding writer so it was good to see her write another text heavy cookbook. Seems her training at NC State is serving her well – go pack.
This Will Make It Taste Good serves to show the home cook how they can build an arsenal of condiment-like items to add to food to create restaurant-level dishes. She teaches using quality ingredients and shows the reader how to implement techniques that may be known to the home cook but not always mastered.
I am currently cooking my way through the book. So far, my favorite is the Little Green Dress. I have not gotten as far as I would like in the book because I keep making this again. To give you an idea of how this whole book works, I will use LGD as an example. This condiment of olives, capers, lemon, olive oil, and parsley goes with LOTS of dishes. It is great on eggs of any kind. I put it in plain yogurt for a break from sweet flavored yogurt. You can add it to yogurt to make a dip or dressing. You get the idea.
The book is not only well written and full of excellent go to recipes, but it is also beautiful. Vivian’s personality comes through in the many shots of her and her food. A James Beard award-winning chef, New York Times best-selling author, and restaurateur, we are fortunate to have Vivian call North Carolina home.
During the COVID pandemic, support local restaurants by getting take out if they offer it.
This recipe comes from Med instead of Meds and is a fabulous salad for citrus lovers! The recipe was created by Chef Ellen Clevenger-Firley and is a wonderful way to enjoy fresh citrus any time of the year, including during its peak season – winter.
1 large head Bibb Lettuce (Little Gem, Boston or Living Lettuce) – leaves separated and cut into large chiffonade
4 citrus fruits a combination of blood orange, pink grapefruit, navel orange, clementine, Cara Cara orange or mandarin orange, supreme cut (watch this video with tips for cutting citrus)
Make the dressing: In a small bowl or jar, whisk or shake together the orange juice, lime juice, vinegar, honey, Dijon and garlic. Season with salt and pepper to taste. While whisking, stream in the olive oil. Taste and adjust for seasoning with salt and pepper and adjust for sweetness with more honey if desired. (Dressing will keep in a sealed jar in the refrigerator for a week.)
Assemble the salad: Layer lettuce with oranges, avocado, shallots, cucumber and fresh herbs. Sprinkle with pomegranate, walnuts and crispy chickpeas.
To serve: Drizzle with dressing and serve immediately. Enjoy!
Whether you are planning on exercising or socializing outdoors this winter we have some tips to help you stay warm! We want you to dress like an onion, and by that, we mean to dress in layers. Here is a general guide for your “onion” layers:
1st Layer: You should wear wicking materials, made from a synthetic fabric or wool, against your skin. Opt for wicking undergarments, socks, and shirts. Avoid cotton, because if it gets wet it will stay wet and lose its insulating properties.
2nd Layer: Top your base layer with heat-retaining garments. These could include sweatshirts, flannels, insulated coats or vests. You may also want to wear thermal underwear, thick socks, gloves, and a hat or earmuffs.
3rd Layer: Put your wind blocking garments, like a windbreaker or raincoat, on last. Garments with a hood are ideal.
Exercising in the Cold
Plan to dress a bit more strategically when you are exercising in the cold. Your body will heat up as you get moving, and dressing in layers will help keep you at a comfortable temperature throughout your session. For reference, you may feel about 20 degrees warmer when running than if you are standing still. If it’s in the 50s, you will soon feel like it’s in the 70s. Prepare to begin your outdoor a little bit cold and warm up soon after you get started.
Always wear wicking materials as your undergarments and first layer! As you warm up and begin sweating you will want your clothes to pull the water off your body and dry quickly.
50s Temperatures: Wear shorts and a short sleeve as your base layer. Add a long sleeve to start, and plan to take it off once you warm up.
30s Temperatures: Wear long, insulated pants/leggings and the same top layers as if you’re dressing for the 50s. Add a windbreaker or insulated vest, a hat or earmuffs, and gloves.
Below 30s Temperatures: Use your judgment to determine if outdoor exercise is safe. If so, add a balaclava or scarf to protect your neck and face and consider an extra layer below your windbreaker or vest.
Socializing in the Cold
Follow the general guidelines for times when you are socializing outdoors. If you are going to be primarily sitting, consider adding another 1st or 2nd layer. Bring a chair or blanket to sit on too. A campfire or propane heater could be a great addition to your event and give extra warmth!
Whether you are exercising or socializing in the cold, drink enough water to stay hydrated. We hope you stay warm and safe this winter!
After a big holiday meal, a grain bowl is a welcome fresh meal that uses some of the leftovers. There are a lot of possible variations on this so don’t feel like you have to stick to the recipe. Just layer the flavors with what you have on hand. The recipe below makes two bowls. It uses balsamic vinaigrette but you can use most any dressing.
Ingredients
2 cups cooked whole grain such as quinoa or brown rice
½ cup chopped cucumber
1 tomato, chopped
2 cups lettuce such as spring mix, arugula, or spinach
Podcasts are all the rage these days, offering content in nearly as many genres as TV does.
I am a huge fan of podcasts. They are a great way to keep your mind engaged and learn something new. I am a podcast multitasker – I listen while I exercise, go for walks, clean my house, and cook dinner. I even sometimes put on a podcast while I get ready in the morning.
If you are looking to start listening to podcasts, or are in need of a fresh recommendation, here are a few popular podcasts that will make you laugh or teach you something new. It all depends on what you like.
How-to/Informational
Life Kit – A series of “How-to’s” and “Need to Know”’s from NPR, Life Kit is the advice you need but do not want to find on Google.
Science Vs. – This podcast dives into hot topics and popular opinion to figure out what is a misconception and what is backed by science. Think MythBusters, but for your ears.
Know it All – This podcast is produced by Netflix and offers tiny tidbits of info that you did not even realize you wanted to know.
Comedy/Entertainment
Conan O’Brien Needs a Friend – Late-night host Conan O’Brien virtually hangs out with all your favorite celebrities in this hilarious talk-show type podcast.
Office Ladies – The Office co-stars Jenna Fischer and Angela Kinsey are best friends in real life and have come together to talk about all things The Office from an insider perspective.
History
Revisionist History – Hosted by author Malcolm Gladwell, this podcast revisits parts of the past that have been misunderstood, misinterpreted, or overlooked and examine them with fresh eyes.
Stories
Modern Love – Celebrities and personalities read essays submitted by readers to the New York Times column of the same name that tells true stories of what love really looks like in a modern world.
Imagined Life – This podcast walks you through the life experiences of an anonymous famous person that shaped them before they found fame, and only at the end do you find out who it is you have been learning about.
Food and Nutrition
Milk Street Radio – Host Christopher Kimball travels the world learning about food, cooking, and culture and shares his experiences with listeners.
RD Real Talk – Registered Dietitians talk about weight-stigma, health, and intuitive eating in a relatable and digestible way.
Sports
First Take – First Take is a sports newscast for your ears, where anchors debate the day’s top news stories across the world of sports.
Pardon the Interruption – If you miss hearing people argue over sports in your living room (or if you miss being one of those people), this podcast brings fast-paced sports news discussions straight to you no matter where you are or who you are with.
Christmas is this Friday! For many families, eggnog is a timeless tradition during the holidays but it comes with a hefty amount of calories (around 180 calories for 4 ounces). For those who crave the flavor on a regular basis try out this recipe for a healthy eggnog smoothie:
For those making traditional eggnog recipes or those who plan to indulge in the “real stuff,”make sure to keep these food safety tips in mind:
If using pasteurized eggs (labeled on carton), you can consume without heating, just chill the final mix and enjoy!
If using unpasteurized eggs, make sure to heat the mix to 160 degrees Fahrenheit while stirring, to kill harmful bacteria that may be present.
Note that adding alcohol will NOT kill bacteria in unpasteurized eggs; it must be heated to 160 degrees Fahrenheit (use a digital food thermometer for accuracy).
To get more information and watch an eggnog recipe demo from NC State Extension food safety specialist, Ben Chapman, click here.
The holiday season is often exciting and joyful, but it can also bring extra stressors into your daily life. With more, holiday cooking, gift shopping, social-distance socializing, and 2020 in general, it can become easy to get caught up in the stress and forget to take time for yourself.
Even on the busiest of days, it is important to take a step back and give yourself a little bit of time to relax and destress. Make sure you are finding ways to complete your stress cycle. Here are some quick and simple ways to relieve stress, even when time is limited:
Read a book, magazine, or blog
Reading someone else’s words can get our minds away from our own lives for a few minutes. Stimulate your brain by reading, but try not to read anything that seems like it will add to your stress.
Talk a walk
Even if it is chilly outside, grab a jacket and go for a walk or run! Breathing fresh air and getting your heart rate up will rejuvenate you and help to clear your mind. Try to not multitask with phone calls or planning while walking, just take this time for yourself. As a bonus, you can listen to your favorite music or podcast while you walk.
Meditate
Spend 5 or 10 minutes doing a guided meditation or mindful breathing exercise. Some great apps for guided meditation are reviewed in our blog on mindfulness apps. If you don’t have the time or space to listen to a guide, simply practicing mindful breathing for a few minutes in silence can do the trick for calming your mind and resetting.
Snuggle a pet
Pets are great stress relievers. Not only does their soft fur provide a sensory effect on stress levels, but the action of cuddling a pet also releases oxytocin in our brains, which is an anti-stress hormone. If you do not have a pet, spending a few minutes curled up in a soft blanket or wearing your favorite soft sweatpants can provide the same sensory stress relief.
Take a nap
A quick power nap can do wonders for our mindset. Sleep deprivation can increase feelings of stress, so if you are feeling overwhelmed and tired, set a timer for 20 minutes, lay down, and close your eyes. Napping has even been shown to reduce stress-related hormones. Just avoid napping for too long (make sure to set a timer). Keep your nap between 10-20 minutes or you will likely wake up feeling groggier than before.
