by Vicki Peel | Aug 18, 2022 | Lifestyle |
I know – sounds crazy, right? What can a jigsaw puzzle teach anybody? But it did, so stay with me and I’ll share everything.
I love puzzles but haven’t put one together in quite a while. That’s because I know myself, and I know that once I open the box and start spreading out the pieces, I won’t do anything else – no working on my business, no housecleaning, no cooking, nothing! So, I’ve been avoiding the cabinet that houses at least five or six unopened puzzles. (I love Charles Wysocki Americana-style puzzles!)
But one rainy Sunday afternoon, I just couldn’t resist any longer. I opened a 1000-piece puzzle. And then it began to unfold its magic for me.
Lesson #1: Puzzles are therapeutic.
As soon as I opened the box, I started to feel more relaxed. I forgot about everything else that had been on my mind. I just focused on the puzzle and all stress and worries melted away.
Lesson #2: Devising and implementing a system solves many problems.
Spreading out 1000 puzzle pieces is a daunting task. So, I had previously made puzzle boards. You can buy some on Amazon, but I cut large cardboard boxes into manageable sizes (less than 2′ x 3′) and hot-glued felt to them. Voila! I now had room to spread out the puzzle pieces so they would not slip off the surface, and they could be stacked as well for ease in accessing.
The next part of my system was to sort individual pieces by placing them on the puzzle board evenly in rows, while separating the edge pieces. This immediately felt so satisfying, like there was truly order in my life!
The next step was to complete the border of the puzzle, followed by starting on small sections for which the colors were clearly defined and could be easily seen and selected from the puzzle boards. As I began to look for puzzle pieces that fit, I referred often to the picture of the puzzle, always orienting it the same way as the puzzle frame. (I work on all sides of the puzzle, so I can see things from a different, and closer angle.)
Lesson #3: When you are faced with a problem that seemingly has no applicable solution, leave it alone for a while and come back to it later with a fresh view of the situation.
For instance, many times I was sure that a certain puzzle piece would be so easy to find, either by its distinctive color or shape. But having scanned those puzzle boards several times, it still didn’t show up. So – I just moved on to another section of the puzzle and later that specific puzzle piece happened to be right there in front of me! Perhaps, one could call me a procrastinator sometimes, but I prefer to say that I’m “waiting for a vision”!
Lesson #4: When you’ve exhausted all options to solve a problem, regroup.
After about one-third of the way to puzzle completion, I noticed puzzle pieces were getting harder to find. So, I took a few minutes to re-organize each puzzle board. I put like puzzle pieces together – such as dark green leafy pieces, white sand ones, buildings, and animals. Then I could focus on the specific attribute of the puzzle piece for which I was looking. Worked like a charm! I started seeing the pieces easily. Then, I started consolidating the pieces onto fewer boards to make the search easier.
Lesson #5: Finishing a project is a joy in and of itself!
One (among many) of my shortfalls is excitedly starting many things, only to fizzle out before they are finished. But putting that last piece into the puzzle “sparks joy”, as Marie Kondo would say!
So – the final lesson to my puzzle story is this: when you find yourself stressed out and unable to see the next steps you need to take, stop and complete a jigsaw puzzle. It will make everything clearer!
By the way, the total of unopened puzzles is up to 1 dozen – yep – 12 unopened puzzles just calling to me!!
This post was originally published September 28, 2019.
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our July through September focus on LIFESTYLE!
https://HERLifeHacks.com
by Vicki Peel | Jul 29, 2022 | Lifestyle |
Are you living by design or default?
Because it is one or the other.
And it’s your decision. Even if you’re going with the flow and dealing with whatever comes along, that is a decision. You cannot NOT make a decision.
The last three years have taken their toll on the world. No one has escaped from the impact of a global pandemic. Some have managed to do well, but everyone has felt the impact of a changing world at a speed we would have never thought possible.
And the future may seem scary. Our country is in turmoil. And how do you make decisions for a future that is so unpredictable?
I understand.
As I neared my retirement, I felt uneasy, like there was more that I should be doing with my life. It seemed as though I was not reaching the level of my potential to help people.
So, in the fall of my 49th birthday, I went back to college to work on a doctorate. I knew I would never recoup the money it would take to get me there. But I also knew I had the potential and a deep yearning to pursue it.
As I neared completion of my course work, the amount of time I needed to complete my dissertation made it difficult for me to work at my job as Career and Technical Education Director for my county and write. How was I going to manage?
Before I could retire with full benefits, I retired anyway. That left my husband and me living off of his income only.
But I graduated that fall with an Ed.D in Educational Leadership! It had only taken me 36 years to FINISH school!!
And I had no job. But I was blessed with the opportunity to take care of my two wonderful grandchildren for a year. They were ages 2 and 9 months!
Then my dream job was offered to me! I finished my educational career as a Regional Coordinator for Career and Technical Education with the state of North Carolina. I supervised 22 counties in the state’s northeast region with an office in my hometown.
I completed 34 years in education and retired with nothing to do.
I didn’t take it well. I sat around and played sudoku and games on my iPad.
Then I started thinking about creating a blog and products online that would use my home economics and educational leadership background to help busy families. That evolved into HER Life Hacks and Simple Systems for Life websites and blog.
Why do I tell you all of this?
Because I had to make major shifts in my thinking at each crossroads of my life. I had to change my mindset. Even though it was scary, I made that shift.
You can too.I created a 4-module online course, “Designing Your New Normal Mindset” to help individuals who have been reeling from the impact of a global pandemic.
The world has changed, whether we like it or not. Are you going to thrive or just survive? It’s a decision.
Where are you now?
Do any of these feelings apply to you?
- Angry about the political scene and seeming restrictions placed on personal freedoms
- Afraid for the lives of children, grandchildren, family members and yourself as you go to public places, like schools, churches, shopping centers
- Feelings of helplessness and sometimes hopelessness
- Feeling unable to get what you want and deserve out of life
- Anxiety about making life-altering decisions and being able to follow through
- Lacking the confidence to try new things
- Feeling cheated by the current conditions you find yourself in
- Worrying about the future
- Putting yourself and everyone else down
If you have experienced any of these feelings, I urge you to take a look at my course, “Designing Your New Normal Mindset”.
Here’s what it can do for you
- Lead you through a process to reflect on and evaluate how your current level of thinking is impacting your lifestyle
- Assist you in creating a new mindset map to adopt
- Strengthen your response to personal challenges
Here’s what you get:
- A 4-module course that takes you from:
- An introduction to the concept of mindset
- Through evaluating your current mindset (with accompanying workbook and basic mindset test)
- To a process to design the mindset that you want and need to guide your life (using information you learned about yourself and a personal lifestyles reflection worksheet)
- A tips report on 10 Things to Make Your Life Better
- A 7-minute guided meditation, “Calm the Raging River”
- Bonus downloadable copy of “The Serenity Prayer,” suitable for framing.
- Access to me for questions, clarifications, and comments
Here’s how to get it:
- Go HERE to purchase
- Enter your email address, so I’ll know where to send your purchase.
- Use the coupon code NEWNOW to receive a $20 discount, making your investment only $17!
- Click CONTINUE to complete the purchase.
If you have any questions about the course and whether it can help you, reply to this email. I’ll be glad to answer emails or jump on Zoom call with you (with or without video). Click on the Contact Me page and send me your message. I will respond within 2 business days. Just let me know how I can help.
What is your current mindset costing you? Why don’t you take the first step to moving forward and taking action? Click here to take that step.
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our July through September focus on LIFESTYLE!
https://HERLifeHacks.com
by Vicki Peel | Jul 22, 2022 | Lifestyle |
Question: How many psychiatrists does it take to change a lightbulb?
Answer: One. But the lightbulb must want to change.
You’ve probably heard that riddle before. But even though it may make you smile it does get down to the heart of the matter of changing your life. To change your life, you must want it.
Our habits drive our lives. They make things easier because we don’t have to think about them. We just do them.
We brush our teeth twice a day. We have that morning cup of coffee to get us going. We take a shower daily.
Habits are powerful. We don’t have to make decisions about many of the things we do daily. They are simple habits.
Have you ever tried to change a habit and replace it with a new one that serves you better? I know I have. But most of the time, I failed. I tried to change too much all at once. Or I tried to change too many things.
When I tried to count calories by writing down everything I ate, I failed. When I tried to cut out all sugar in my diet, I failed. When I tried to exercise 30 minutes every day, I failed.
So, what did I do? I quit trying.
But what if I changed one tiny thing consistently? How might that affect my life?
Check out this short video about what I did.
And you know what? If you start doing one thing differently until it becomes a habit, it changes your perspective about things. I found that what I drank at meals or snack time wasn’t that important. I could focus more on enjoying the food I ate. I also found that I started feeling better by drinking water instead of Pepsi. And then, I started feeling better about myself because I was successful at doing something to improve my health.
It was a tiny microhabit. But it had powerful results.
So why is it better to make tiny, incremental change in your life instead of revamping your entire life at once? Because microhabits are simply doable
They are easier to start.
Often, the reason we have such a hard time making changes in our lives is that we just don’t know where to begin. The whole process seems so daunting and overwhelming. With microhabits, the difficulty is removed. When you’re only changing one very small thing, it barely feels like a change at all. In fact, it can be kind of fun trying out an incremental change just to see what kind of result you get.
They are easier to sustain.
While big changes tend to get real old really fast (like changing from a diet full of processed foods to something Keto or Paleo), micro-changes (like adding a vegetable to every meal) never feel hard at all. The simplicity of incremental change carries momentum all on its own.
They are fairly painless.
The big changes are sometimes so sweeping that they can actually hurt. Imagine throwing out every piece of unhealthy food in your kitchen. Then imagine standing there staring into the abyss of an empty refrigerator trying to figure out what to eat. You have nothing left that your actually liked to eat!
The nice thing about microhabits is that the change is in increments. So, if you’re working to change your diet, you may be only changing one food – like giving up soda – while still enjoying the things you love.
And ultimately, you may find it much easier to start adding other healthy microhabits in your life.
They use less energy.
Those great big changes are only going to wear you out. It’s like going for a full-fledged workout when you typically rarely leave the couch. Your body certainly isn’t ready for that kind of work, and the whole process (finding workout clothes and equipment, going to the gym, knowing what machine to use and how long, and for how many reps) can be pretty daunting.
Microhabits encourage you to take things slow, leaving you with more energy for the rest of your day. So instead of worrying about all that time at the gym, maybe you’re just deciding to take the stairs at work or to park further away from the building, so you get that extra walking in. That bypasses all that energy you’d spend going to and from the gym, and still gives you some exercise you wouldn’t normally get.
They keep you motivated.
Great big goals can feel a million miles away and easily leave you discouraged.
Microhabits set smaller goals that are achieved in tiny increments. This means you get to your destination a lot faster, leaving you with a feeling of accomplishment. That feeling helps keep you motivated as you continue to work towards change. Creating microhabits is a self-sustaining cycle of change and momentum.
While these might not seem like big achievements, the feeling of having done something special is still perfectly valid and will make you feel good about yourself, and what you’re doing.
Is there something you would like to change in your life? Can you simplify it into a microhabit?
Here is a simple habit tracker I designed that you could download for free! My One Thing Daily Habit Tracker is an undated printable that you could print out to complete or use in digital format and save in a file. You have a choice of three colors – green, pink, or white, and can use it over and over because it is undated.
Go to my website, Simple Systems for Life, to get your free copy!
And start your tiny, incremental change toward huge rewards in your life today!
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our July through September focus on LIFESTYLE!
https://HERLifeHacks.com
by Vicki Peel | Jul 6, 2022 | Lifestyle |
To say that the world has been going through uncertain times is an understatement. People everywhere are suffering in some way. You may be one of them.
Life isn’t always the way we want it to be. All we have to do is to glance at the headlines to see that we live in very uncertain times. It’s hard to get through a week without hearing of another mass shooting. There’s always some natural disaster somewhere.
It makes it hard to remain hopeful in times like these. People seem to be more cruel than kind. And even more than your own fears, you may fear what kind of world your children and grandchildren are growing up in.
It’s easy to get caught up in a negative spiral of self-doubt and anxiety. How do you stay hopeful and positive when around you all you see are negative messages and fear? Is it even possible?
It is possible. But it’s not easy. Here are three ways that can help you stay hopeful in these uncertain times. These are certainly not the only ways to stay hopeful, but they will help you start down a more hopeful road.
Be here now.
Focus on the present. If you do, you will find it easier to take a step back and act as an observer. I’m sure you’ve heard it said or even said it yourself that all we have is the present. We cannot change anything in the past. If you have regrets or failures that continue to haunt you, you’ll never find the hope to move forward. By practicing mindfulness that helps you focus on the present, you’ll see you can enjoy the simple things in life, no matter how bad things may seem.
Look for the simple things in your life for which you’re grateful. Write them down.
Look for ways to exhibit compassion and empathy
In 2019, Caroline Flack posted on Instagram “In a world where you can be anything, be kind”. Two months later she committed suicide.
Spreading hope needs to start somewhere. Begin with the one person you can control, yourself. By looking for opportunities to pay it forward through random acts of kindness, you then become the impetus for others to do the same. Your compassionate heart and ability to walk in another’s shoes will be the guide to those around you.
You may never know how much a simple act of kindness means to someone. And even if it doesn’t? You’ll have at least changed one heart – your own.
Do something
The person without hope becomes stagnant, preferring to hide from the world. If you find that’s the case with yourself, then it’s time to force yourself into action, even if you don’t feel like it.
Get out of the house. Call a friend and suggest an outing or go by yourself. Find a green space somewhere because these places have been found to create calm and contentment in those who spend even a few minutes there.
The goal is to find a positive action and embrace it, whatever that might be. Pick up litter, hug a child, do something that makes you feel good inside, and you will find hope blossoming.
It’s so easy to get caught up in the negativity of the world around you. Only by actively seeking hope will you find it. By practicing these three steps regularly, you’ll find yourself able to look forward to each day, no matter what’s going on around you.
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our July through September focus on lifestyle!
https://HERLifeHacks.com
by Vicki Peel | Jun 16, 2022 | Food |
Party time! And just in time for July 4th celebrations!
You may be familiar with the popular term charcuterie boards. They are a great way to serve snacks and appetizers to your family and guests.
While you can serve anything you like on a charcuterie board, these are the most common ingredients:
- Cured meats – salami, prosciutto, pepperoni, pancetta or other deli meats
- Cheese options – include a variety of hard and soft cheeses, like mozzarella, goat cheese, white cheddar, blue cheese or Gorgonzola – served in slices or blocks
- Fruits – dried or fresh, such as apples, grapes, dried apricots, or raisins
- Nuts – mixed nuts, walnuts, cashews, peanuts, almonds, which could include chocolate-covered nuts
- Crackers – include a variety of sizes, shapes and tastes; gluten-free crackers, small slices of bread and pretzels are also options
- Spreads or dips – such as hummus, guacamole, Greek yogurt, honey, apricot preserves
- Vegetables – either fresh or pickled, like baby dill pickles, cucumber slices, squash, carrots, olives
Since you are basically creating a snack tray, use any foods you like or have on hand.
A good charcuterie board is all about presentation, so choosing the board and serving utensils can add to the personality of your spread. Use serving pieces like cheese knives, tongs, sugar shells, pickle forks, and baby silverware. If you don’t have what you need, check out thrift stores and estate sales and start a collection of interesting serving utensils.
Consider a large cutting board or Lazy Susan as the base for your spread. You may also look for one at thrift or home stores such as Ikea, HomeGoods, Tuesday Morning or T.J. Maxx.
Now that you have selected your foods, serving board and utensils, how you put it all together is what makes your charcuterie board stand out. Although there really are no rules, your arrangement of food should be artistic and inviting.
Here are a few suggestions for your photo-worthy board:
- Select small and decorative serving bowls or ramekins for your spreads, jams, pickles or olives and spread them out on the board
- Use whole fruits or blocks of cheese
- Arrange meats and cheeses in circles, rows, or semicircles, overlapping or stacking for visual interest
- Fill in open spaces with groupings of small items like dried fruit or chocolate-dipped nuts
And don’t forget to take photos of your prize-winning spread!
How about jarcuterie, also called grazing cups? Although food items similar to those on a charcuterie board are used, the difference comes in how they are served. Jarcuteries are basically single-serving charcuterie boards, so jars are an appropriate serving package.
You can use any of the same food items as on your charcuterie board. But consider varying the size and shapes of your food choices. For instance, breadsticks would be easier to manage in a jar than round crackers. Skewers holding fruits are another serving option. Folding and rolling meats is a good way to present them in a jar.
Again, there are no rules, so pick and choose what you like and how you can arrange the items for attractive presentation and ease in eating.
Want to know more? I found several beautiful books on the subject that I think you’re going to love!
Here are two of the highest-rated books on charcuterie boards on Amazon. Click on the book title below the image for details.
“Beautiful Boards” “Graze”
“Beautiful Board” is the #1 best seller on Amazon with 86% 5-star reviews from over 7800 reviewers. And Graze is the Editor’s Pick, which has 77% 5-star reviews from over 800 reviewers.
This newly-published Jarcuterie book is already garnering great reviews! Although there are only 24 reviews, 81% of them are 5-star! Click on the title below the photo for more information.
“Jarcuterie”
I also found this great charcuterie board and cheese platter, equipped with serving utensils in an all-in-one package!! It’s almost 30% off with an additional 5% coupon right now! Click on the title below the image to take a closer look!
Charcuterie Board and Cheese Tray with Knife Set
So – what’s your take on a snack buffet – charcuterie or jarcuterie?
Take a picture of your spread and send it to me! I’d love to share it with others!
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our March – June foods extravaganza!!
https://HERLifeHacks.com
by Vicki Peel | Jun 15, 2022 | Food |
Summertime is here. The kids are out of school. What are they eating?
Do you struggle with how to get your kids or grandkids to eat healthy? Snacks are probably the biggest source of unhealthy foods kids consume.
Watch today’s video for some healthy snacks kids will love! I’m sure you can add some of your own ideas to the list!
What is a favorite healthy snack you prepare for your kids or grandkids? Comment below!
Don’t miss any of the posts, emails, and freebies of this March – June exploration of the world of food, which covers meal planning, meal prep, and making healthy food choices. Click on the Subscribe button on this page so you won’t miss any of the action.
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our March – June foods extravaganza!!
https://HERLifeHacks.com
by Vicki Peel | Jun 9, 2022 | Food |
Is you snacking healthy? Try packing your snacks for the day, like this!
What about you? How are you managing your snacking? Is it an issue for you? Comment!
Don’t miss any of the posts, emails, and freebies of this March – June exploration of the world of food, which covers meal planning, meal prep, and making healthy food choices. Click on the Subscribe button on this page so you won’t miss any of the action.
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our March – June foods extravaganza!!
https://HERLifeHacks.com
by Vicki Peel | May 30, 2022 | Food |
Can you name the 5 best cooking oils for your health?
And are you cooking with any of them?
I suppose I need to list the 5 best cooking oils for your health before you can answer those two questions!
The 5 best cooking oils for your health, in no particular order, are:
- Avocado oil
- Extra virgin olive oil
- Coconut oil
- Macadamia nut oil
- Almond oil
To list the reasons these oils are good for you, we need to refer to the previous blog post, “The 5 Worst Cooking Oils for Your Health” and the 4 factors to consider when purchasing cooking oil.
Taking into account the 4 factors related to purchasing oils, the best cooking oils for your health would have:
- A high smoke point,
- No GMOs,
- Healthy omega 3 fatty acids, and
- Minimal processing.
And here is how these 5 best cooking oils stack up to the 4 factors.
Avocado oil has a high smoke point and monosaturated omega 3 fatty acids. It also has antioxidants, polyphenols, and carotenoids, and that means it has properties shown to prevent disease and slow the aging process. Purchasing cold-pressed, unrefined avocado oil optimizes its beneficial qualities.
Avocado oil is one of my go-to oils! I love its versatility and the fact that it doesn’t flavor foods cooked with it. The first avocado oil I purchased was very expensive, but I’ve since found one that I like a lot – Primal Kitchen Avocado Oil! Click on the name to check it out. It is cold-pressed and minimally refined, which means the process was done via centrifuge and not high heat.
The next good cooking oil is probably the one you guessed first – extra virgin olive oil. The smoke point of olive oil is lower that avocado oil but is still pretty stable. Olive oil is full of antioxidants and monounsaturated fats, which may allow it to stay stable at higher levels of heat.
Look for cold-pressed extra virgin olive oil to ensure the antioxidants were not damaged in processing.
There are also a lot of “fake” olive oils on the market, which makes it difficult to select a really good one. So you may want to do a little research before purchasing.
I like Costco’s Kirkland extra virgin olive oil. It is very reasonably priced, certified organic by the USDA, and was rated 5-stars by 73% of purchasers who reviewed it. If you are not near a Costco, it is listed on Amazon, though not available right now, but you can check it out here.
Amazon does show an alternative olive oil to the Kirkland brand, which was listed as very good in one of my sources, Amazon Fresh Italian Extra Virgin Olive Oil.
A good extra virgin olive oil is sensitive to light and should be used with a few months of purchase. Notice how bottles of olive oil are packaged in opaque or dark glass. Your olive oil should be stored in a cool, dark place.
The third good cooking oil is coconut oil. Unrefined, cold-pressed coconut oil is best. Coconut oil contains MCTs (medium-chain triglycerides), which are fatty acids that may help with weight loss and cholesterol. Although there has been some disagreement about the health benefits of coconut oil, most sources still recommend it used in moderation.
Unlike most other oils, refined coconut oil is still good for you, and a major draw of refined coconut oil is that is doesn’t have the coconut taste in cooking. Here are two good ones to check out: 1) Vita Coco Organic Extra Virgin Coconut Oil can be found at Wal-Mart and Walgreens; and 2) Nutiva Refined Coconut Oil (Amazon link). Nutiva can also be found at Wal-Mart and Target.
The final two best cooking oils are macadamia nut oil and almond oil, which are less prevalent in the marketplace, but still available.
Check out macadamia nut oil at Amazon, (the highest rated macadamia nut oil by Consumer Reports) and the second highest rated macadamia nut oil by Consumer Reports is also available at Amazon. Wal-Mart carries macadamia nut oil, but I couldn’t verify its quality.
Almond oil is recommended more for skin and hair care than for cooking. See this highly rated almond oil (by bestreviews.com) at Amazon.
What are your thoughts now about the oil you are cooking with? Do you have any concerns?
Some of the links to the oils listed about are affiliate links, in which I may make a small commission if you should purchase through them. However, other links are simply researched links of where you can purchase the product.
Don’t miss any of the posts, emails, and freebies of this March – June exploration of the world of food, which covers meal planning, meal prep, and making healthy food choices. Click on the Subscribe button on this page so you won’t miss any of the action.
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our March – June foods extravaganza!!
https://HERLifeHacks.com
by Vicki Peel | May 28, 2022 | Food |
If you looked no further than this first sentence, could you name the 5 worst cooking oils for your health?
Just guessing, but I would bet that even if you could name them, you still regularly consume at least one of them. And if you eat in restaurants often, you most assuredly consume some of them.
If you research the topic of cooking oils, you will find varying opinions and “facts”. And if you read labels on the food you purchase, you will also find them among the ingredients in many, many foods.
But the oils I list in this post were the ones most named by nutritionists as being bad for your health. I also spoke with a Certified Nutrition & Wellness Consultant to verify that these cooking oils are not healthy ones.
In no particular order, these are the 5 worst cooking oils listed by reputable sources:
- Sunflower seed oil
- Canola oil
- Palm oil
- Corn oil
- Soybean oil
You may be surprised to see canola oil and corn oil, probably because in the past they have been purported to be healthy oils for cooking. And you might think that “vegetable” oils would be healthy. But don’t let that terminology fool you.
Let’s back up and talk about what you should consider when choosing a cooking oil. There are 4 main factors that affect the healthiness of a cooking oil. (If you want more information on any of the following factors, just click on the underlined term.)
The first is smoke point. That means when an oil with a low smoke point is heated to high temperatures, it becomes oxidized and damaged, causing it to generate free radicals. Free radicals in your body can cause inflammation, raise cholesterol levels, and contribute to the development of cancer.
Therefore, for cooking at high temperatures, you need an oil with a high smoke point because it remains stable at high temperatures.
The next factor to consider is fatty acid ratio. The most important fatty acid ratio to consider is omega 6 (polyunsaturated) fatty acids to omega 3 (monounsaturated) fatty acids. You may have noticed labels that tout omega 3 fatty acids in them, such as eggs.
Omega 6 fatty acids are very common in foods, and while that is not a bad thing, it is easy to overeat a high ratio of omega 6 fatty acids to omega 3 fatty acids, which can cause inflammation in the body
What you should be aiming for is a more balanced ratio of omega 6 to omega 3 fatty acids, which may mean you need more omega 3 fatty acids added to your diet.
The third factor to consider when choosing a cooking oil is GMOs. Corn and soybean oils are very likely to be GMO (genetically modified organisms), as 94% of cooking oils from these two sources in the U.S. are genetically modified. Genetically engineering these crops makes them more resistant to herbicides and pesticides that are sprayed on crops to prevent weeds and bugs from attacking them.
Although we still don’t know the long-term effects of GMOs, there is enough evidence to support avoiding them altogether.
The final factor that should affect our choice of cooking oil is how they are produced and processed. Many oils are extracted by using high heat and/or chemicals. This means they may become oxidized (see smoke point information above) before being bottled.
Therefore, the safest oils should be unrefined to preserve their nutritional benefits.
So, if the aforementioned oils are bad for your health, what should you do?
Check out my next post on “The 5 Best Cooking Oils for Your Health”!
Don’t miss any of the posts, emails, and freebies of this March – June exploration of the world of food, which covers meal planning, meal prep, and making healthy food choices. Click on the Subscribe button on this page so you won’t miss any of the action.
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our March – June foods extravaganza!!
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by Vicki Peel | May 25, 2022 | Food |
What about it? IS breakfast the most important meal of the day?
It depends.
The data show that breakfast eaters are generally healthier and leaner than breakfast skippers. But that may be because the breakfast eaters have healthier lifestyles anyway.
Another important issue to consider is what you are eating for breakfast. A muffin or doughnut as you run out the door in the morning is not contributing to the argument for eating breakfast. The old breakfast staple – cereal – can be added to the poor breakfast choice category. Most cereals today have lots of added sugar, not to mention flavorings and preservatives we may not even be able to pronounce!
Many of the reasons breakfast is supposed to be the most important meal of the day still hold true. Breakfast eaters may:
- find that breakfast jumpstarts your metabolism, helping your burn more calories throughout the day
- tend to have a lower BMI
- consume less fat through the day
- meet recommendations for fruit and vegetable consumption
- have higher daily calcium intake
- have higher daily fiber intake
- reduction of “brain fog”
Perhaps one of the most important reasons to eat breakfast is how it affects performance for school-aged children. Children who eat a nutritious breakfast have better memory and attention at school. They may also be less cranky. One study showed that children who ate breakfast had higher test scores.
Lack of available time in the mornings is a common complaint of busy moms who are struggling to get everyone dressed and out of the house on time for school and work.
But lack of time doesn’t have to be an issue. It simply takes a little planning. Breakfast doesn’t have to be a full sit-down meal every day.
Here are a few nutritious breakfast ideas that are nutritious and time-savers:
- Mason jar oatmeal breakfasts prepared the night before and refrigerated.
- Whole-grain cereals with fresh fruit
- Fresh fruit and raw nuts
- Hard-cooked eggs (commonly referred to as boiled eggs, although boiling actually toughens them)
- Smoothies with high-quality protein powder and fresh fruits or vegetables
- Greek yogurt with fresh fruit for added sweetness and raw nuts for crunchiness
- High-fiber whole grain toast with natural nut butter
What if you don’t feel hungry in the morning? Then you shouldn’t stress over it. Just be sure to eat nutritious foods at other meals throughout the day.
Some people skip breakfast because their eating patterns include intermittent fasting, which has been shown to be a healthy way to manage your weight.
Take a look at this video. My husband demonstrates one of his favorite quick and easy breakfast options.
Are you a breakfast eater? What concerns do you have about eating breakfast?
Whether or not you eat breakfast is not as important as optimizing your nutritional choices in other meals throughout the day.
Don’t miss any of the posts, emails, and freebies of this March – June exploration of the world of food, which covers meal planning, meal prep, and making healthy food choices. Click on the Subscribe button on this page so you won’t miss any of the action.
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our March – June foods extravaganza!!
https://HERLifeHacks.com
