Ten Great Reasons To Cook At Home

Ten great reasons to cook at home by Jennifer Ledford

Up until my thirties my cooking skills were pretty limited and my meal planning consisted of heading to the grocery store to scan the aisles for what I considered to be “healthy” food at the time.  Our meals were not very exciting (let’s just say I wore out the cord on our rice steamer) and we ate out a lot.

Fast forward to 2017 and we cook almost every meal at home now.  My husband goes out a bit more than I do for business reasons but, as a couple, we eat out about once a week on average.

Eating out is fun and I believe we should all take a break from our kitchens to socialize and enjoy good food while letting someone else do the clean up.  I also believe takeout has its place in our lives.  There are days and even seasons in your life when it makes a lot of sense mentally and physically to let someone else do the cooking.

However, is it possible that Americans may be eating out too much these days?  Statistics reveal that the average American eats out 4-5 times per week.  According to the Bureau of Labor Statistics, in 2014, the average American household spent $2,787 on restaurant meals and takeout, compared to $3,971 on groceries. But in 2015, the average amount spent on restaurants and takeout jumped $221 to $3,008. Grocery spending, by contrast, increased just $44 per household to $4,015.  This shows us that dining at restaurants and ordering takeout aren’t just luxuries anymore. They’re becoming the norm.  People simply are not cooking as much.

I have to admit, when I first started meal planning it had EVERYTHING to do with saving money. Since I’m in the fitness industry I already had an idea about how to choose healthy foods.   I just wanted to spend less in restaurants.  However, over time, the more I cooked and learned about food, the more my husband and I began to prefer my cooking to most restaurants.

Last week, my husband was out of town and since I was cooking for one I decided to take a break from the kitchen and pick up a burrito from one of the local taquerias.  The moment I took my first bite of the burrito I was reminded why I like to cook at home most of the time.   It turned out to be mediocre and I realized that the ingredients were probably not the same quality I would have purchased.  I ate the remaining half for lunch the next day and decided to cook for one for the rest of the week.  It turns out I prefer my own cooking unless the chef is WAY better at it than I am.

Taste and cost are two really big drivers that motivate me to meal plan and cook at home even on the days I don’t feel like it.  However there are other good reasons why I believe it pays off big to cook more at home.

EIGHT MORE REASONS TO COOK AT HOME MORE OFTEN

  • You know what goes into the food. When I make our food, I get to choose how much butter, oil, salt, and sugar I add.  Sometimes I add more than the recipe calls for and sometimes I cut it back.  I can also make substitutions that I think are healthier for us like swapping out more refined grains for whole grains, adding more veggies, and choosing oils that I believe are better than others.
  • You know where it came from.   While some restaurants are now offering organic and all natural foods on their menus, not every restaurant does.   It’s important to me to serve my family, guests, and even our pets food that I believe is as close to its natural state as possible. That doesn’t mean we buy all organic or avoid all processed food.  It means that when I shop and choose which foods we will eat I pay close attention to where the food was sourced from and what ingredients or additives went into it.
  • It can make a difference environmentally.  As an animal lover and conservationist, I prefer to buy humanely raised meat and dairy as well as wild-caught sustainable seafood.  Eating at home can limit the amount of packaging that needs to be recycled.  We live on the San Francisco bay and it’s heartbreaking to see plastic and packaging wash up on the beach so I like to do my part to limit how much of it gets tossed into the bins at our house.
  • You’ll have money to spend on other things. Eating out can be pricey.  It’s amazing how much you save – and how many more high quality ingredients you can afford – when you eat at home.
  • Quality time with your family.  Studies have shown that kids who eat with their families frequently are less likely to get depressed, consider suicide, and develop an eating disorder.   When a child is feeling down or depressed, family dinner can act as an intervention. This is especially true of eating disorders, says Dianne Neumark-Sztainer, PhD, a professor at the University of Minnesota’s School of Public Health, who has studied the impact of family meal patterns on adolescents. “If a child eats with his or her parents on a regular basis, problems will be identified earlier on,” she says. Sitting down to a meal is just as important for adults.  It can help relieve stress and allow you to take a break from the busyness of life.  For couples, it’s a great opportunity  to catch up on each other’s day and build a stronger relationship.
  • You can learn new skills. The more I cook, the more confident I feel in the kitchen.  Some of the recipes I choose to experiment with now I would have totally avoided five years ago.  Meal planning and cooking has helped me with my organizational skills and ability to stick to tasks long term.
  • Eating leftovers saves you time.  One of the bonuses of cooking at home is being able to freeze the leftovers or have them for lunch the next day.  Freezing them allows you to have healthy meals ready to go on the days you’d rather not or don’t have time to cook and packing your lunch with healthy leftovers saves you the time of scouting out healthy food during your precious lunch break.  Packing your lunch may even allow you time to take a midday walk or do a mini-workout.
  • Weight Control.  It may surprise you that as a personal trainer I listed weight management last.  I did that on purpose.  I personally believe that unless your body has an underlying medical issue if you focus on eating foods that fuel your body well most of the time and consuming portion sizes that are suitable for your lifestyle then your body will eventually settle into its natural weight.  Food has been used way too often to manipulate bodies to be something they were not naturally designed to be so I encourage you to focus on eating a healthy variety of foods rather than just weight loss.

It’s true that cooking takes time which is precious to all of us.  However, preparing tasty and healthy meals doesn’t have to be a long or complicated process.  Start with simple recipes and give yourself permission to assemble pre-cooked food like a roasted chicken from your deli combined with a salad and some mashed sweet potatoes.  Invest in tools like rice steamers and slow cookers so you can cook while you are doing other things.  Experiment to discover what works for you and then roll with it.

Here’s to a happy, healthy, and full life!

Shared with love,
Jennifer

 

Elbow Plank: Ab Exercise To Help You Tighten Your Core

Elbow Plank - Ab Exercise To Help You Tighten Your Core by Jennifer Ledford

Planks are a popular exercise in the personal training world.  They are simple to learn, very effective, and you can do them almost anywhere.

Because the plank strengthens all of your core, not just your abdominals, it teaches your body’s muscles to work together which helps you move more efficiently when performing other activities such as walking, hiking, swimming, biking, etc.  It also helps with strengthening and improving posture which can assist in preventing back pain.

In today’s video I demonstrate how to perform an elbow plank with a knee tap.  This exercise is a little more challenging than your traditional plank.  However, it’s not so over the top that it’s impossible to perform. Take a moment to watch the video and if it’s right for you add it to your routine two to three times per week.  I know you’ll be happy with the results!

Here’s to having strong muscles that allow you to do the things you love!

Shared with Love,
Jennifer Ledford

ELBOW PLANK: Ab Exercise To Help You Tighten Your Core
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Seven Ways To Limit Stress And Have More Peace In Your Life

Seven Ways To Limit Stress And Have More Peace In Your Life by Jennifer Ledford

Everyone feels stressed from time to time.  Whenever your body has to respond to mental and/or physical pressure, stress occurs. That means it’s pretty tough to get through a week or even a day without some type of stress coming your way.

The stress response is the body’s way of protecting you so it’s not necessarily a bad thing in moderation.  When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life.  

Everyone’s stress levels are going to be different.  Some people may cope with stress more effectively or recover from stressful events more quickly than others.  For example, some of us can waltz right into the DMV and take our driving test without feeling stressed while others will be sweating bullets.

There are different types of stress.  A stressor may be a one-time event or a short-term circumstance or it can be a situation that continues for a long period of time.

Fortunately, the human body is beautifully designed to experience stress and react to it. However, when a person faces continuous challenges without relief or relaxation, the person almost always becomes overworked and chronic stress-related tension can occur.

Chronic stress can cause a variety of symptoms and can affect your weight, your health, and your overall well-being.  I personally believe that chronic stress is as bad, if not worse, for us than smoking cigarettes so, it’s a good thing to limit the amount of stress in our lives and know how to manage it when it pops up.

Seven Ways To Manage And Avoid Stress

  • Step outdoors.  A recent review of studies published in Environmental Science & Technology that focused on “outdoor exercise” discovered that physical activity in natural areas decreases the risk of mental illness and improves one’s sense of well-being.

One way I like to relieve stress is to take our dogs for a walk.  It allows me to take a break from the environment or stressful situation and take a deep breath.  When I finish the walk, I have a fresh new perspective.

  • Forgive.  Unforgiveness can contribute to anxiety and anger which causes more stress in your life.  Forgiving others does not mean what they did was okay; it simply means you release the offense from your heart and mind so that you can move on in peace.  It’s much better to forgive the guy that cut you off on the freeway than to show up at the office ticked off with elevated blood pressure.
  • Take a vacation.  It’s important to take time off and get away from your day-to-day routine. When you go on vacation, you invest in your health and special memories that will make you smile for years to come.  If budget is an issue, I recommend day-trips like picnics at your local park or at the beach while you are saving up funds for a vacation.  My husband and I went through a period when we were really watching our spending and spent our days off at the beach.  One day at the beach did more for us to relieve stress than any expensive spa could ever do.  Find the things that work for you.  They don’t necessarily have to be pricey.
  • Take action.  Procrastination or avoiding problems  can make situations worse which can lead to additional stress.  When we take the time to discover and solve issues that are causing stress in our life, there is a sense of peace in knowing that the problem is going to be solved and that the stress is not permanent.  Sometimes we can figure out the solutions on our own.  Other times, it’s best to seek professional help for expert advice.  It’s okay and actually wise to ask for help!
  • It’s okay to say no.  Setting boundaries with your time is one of the best tools you have to limit unnecessary stress.  Write your top five to ten life priorities in order of importance. Then, look at your calendar and see how much time is being devoted to each. Is there a balance? Is there something that should be put on hold for awhile? Depending on what that list looks like currently, that may even include formal workouts and temporarily switching to lifestyle activity for your exercise.
  • Pray.  As a spiritual person this is my number one go-to when it comes to managing stress.  I go straight to God and pray.  This doesn’t mean I’m always on my knees praying.   Sometimes it’s a conversation in the car, out on a trail, or on our back deck. Listening to spiritual music and reading daily devotionals that lift me spirit up are helpful as well.

If prayer isn’t your thing, that’s okay.  Find some positive books, music, or affirmations that help you feel inspired and stimulated in a healthy way.

  • Remove toxic people from your life.  This one’s a biggie.  We all know that person that makes us feel bummed out or even worse “slimed” after we have been around them.  As difficult as it can be at times, it’s important for your health and well-being to limit your time with people that stress you out.  If it’s a family member or coworker, you may want to counsel with someone that can help coach you through the best way to handle your situation.

There is no such thing as a “stress-free” life.  None of us will ever completely avoid it. However, I believe that if you use one or all of the tips above, you will be able to minimize it and it will, over time, have less of an effect on you.

Here’s to less stress and more peace in your life!

Shared with love,
Jennifer