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Many people, including me, try to avoid foods with too much added sugar but it's not always easy. With over 60 different names for sugar used in processed foods, sometimes it is challenging to make healthy food decisions. It takes vigilance in reading every food label and understanding manufacturer labeling tricks. Most people are aware food labels list each ingredient in descending order of predominance. When added sugar is a primary ingredient, food manufactures don't want you to know this so they employ some sneaky tactics. Instead of using one type of sugar in their recipe that will appear first on the label, they will use two or more different types of sweeteners so that they appear farther down on the ingredient list. They are trying to fool us! So many of the prepared and processed foods contain way too much sugar. Be aware of these sweeteners hiding in processed and packaged foods. If you are looking for a little more help cutting back on sugar, check out the SugarChecked app. According to Clean Eating, this app "can help you avoid four different types of added sweeteners: added sugar, sugar alcohols, artificial sweeteners and natural low-cal sweeteners. Use the app to enter in your dietary preferences and then scan the products you are planning to purchase. Each product will be approved or not approved based on your preferences, and the app will suggest alternatives. Over the long run, this app will help you be come savvier at navigating the store aisles and decoding the ingredients list."* I just downloaded the SugarChecked app and am giving it a test run on my Android phone. So far, I'm not impressed. Stay tuned for an update with a review of the app. *Clean Eating, April 2017 #inspirehealthy #healthyeating #sugarfree

Let me start by saying I acknowledge the profound impact death has on each of us who has experienced losing a loved one. In no way, do I deny the grief and sorrow that accompanies such a loss. But that is not what this blog entry is about. It is about the cold hard fact that dying costs money. It was my own father’s death this year that forced me to think about the cost of dying. The average cost of a funeral in the US is between $8000 - $10,000. After watching my mom struggle to figure out how best to handle the various options and costs, I realized that I don’t want my death (hopefully WAY in the future) to cause my family any financial burden. I decided to research some options with an eye on their varying costs. After all the research, I still think dying is expensive, but I also found some interesting options for those who don't want a box in the ground. Most aren't inexpensive , but if you have to pay to die you might as well be "sent off" in an unusual method. You can have your loved one turned into a diamond (or other stone). On top of cremation cost, add $3000 - $20,000. I'm not sure how I feel about the idea of being "worn" by my sons. Has a yuck factor for me. How about turning your loved one turned into a vinyl record? I couldn’t find a price or what it might sound like. Plus it’s just in the UK at the moment. This would be good if you got to choose the songs. Then you could be played at your own memorial (this might be a plot for a murder mystery). Here is an eco-friendly option: have your loved ones ashes put in a reef ball and added to a reef. After cremation $4000 - $10,000. Good for the environment, but again, not cost effective. Direct to cremation – no casket, no ceremony, no urn provided by the crematorium runs between $1000 - $2200. Thru a funeral home costs $1600 - $3000. You are not required to buy a casket at the funeral home. This was the option our family picked for my father. Since our family that is not religious, this made the most sense. It allowed us to plan for a memorial a couple of months later so all of us could participate. One of the more interesting options is an Infinity Burial Suit which costs about $1500. This suit is filled with mushroom spores that will help decompose the body and send it back to the earth. You still have to find a cemetery that will take the body and bury it this way, but green cemeteries are becoming more common. No embalming is permitted so taking this options requires a rapid timeline. Turns out, no matter what you choose, it’s going to cost you. And it is difficult to compare prices. Funeral homes are not required to post prices online, though some do. They are required to disclose prices to you. The Federal Trade Commission has an article and form you can use to both understand the terms used and to compare prices as you talk to funeral homes. Final thought: My husband's plan is to be wrapped in a blanket and put up in a tree. According to him, this is a custom of some Native American cultures (totally unverified by me). If this happens, you’ll see it here.

Just 10 things that will make your work life a bit better. Set specific times to check email Set aside the last 15 minutes at the end of your day to plan for tomorrow Put your to do list in your calendar with specific times for each item If you leave a meeting without an action item – don’t go to the next meeting If you run meetings, plan action items for each attendee Schedule meetings for 45 minutes, most don’t really need an hour Figure out when you are most productive – schedule your most intense work in that time Make sure that what you are doing is: important to the business or your supervisor or you See if you can delegate tasks. Ask “are you the only person that can do this?” Are you working towards a clear mission and vision? If not, your organization needs one.

“The art of cooking and perfecting coveted family recipes is under appreciated in these days. Decades ago, families used to cook meals together. Centuries ago, the preparation of the main meal was a daylong custom with many participants to remember the steps and ingredients, it was part of their legacy. Today, in a time of fast food and even faster lives, family recipes and key meal preparation have been pushed to the side.”* I come from a long line of fantastic cooks. Many of my childhood memories of my grandmothers, mother and aunts are centered around food. Today, almost everyone in my family is an excellent cook (including the men). We all use family recipes that have been passed down over the generations. My family continues to savor memories through recreating our favorite family dishes at home. To capture these treasured recipes and to document our family history, my sister and I created a family cookbook. The book contains family recipes, a family tree with pictures and a short bio of family members. It was truly a team effort with input by both the men and women across several generations. Family members submitted recipes, pictures and backstories. Our cookbook is digital and is both searchable and printable. It was so much fun to create this family recipe book. It is a gift our family continues to treasure. Here is a sample from the cookbook. This is my Nana’s Cream Cheese and Olive recipe that we make for almost every family gathering. It brings back many wonderful memories and starts the family stories rolling. Cooking at home is not only healthier than eating out, it is also a great way to pass along history. Creating our family cookbook was a fantastic way for us to share this history with this current generation and with generations to come. * Family Line Video

Container gardening is a lot of fun and a great option if you’re short on space, don’t have a lot of time or are new to gardening. Blueberry bushes are a great choice for container gardening as they have a shallow root system that easily adapts to the tight confines of a container. Blueberries also require specialized soil with a low acid pH, which can be easily maintained in a pot. I have one growing on my back patio and the flowers are now just turning into fruit. I love watching this transformation. 10 Steps for Growing Success: 1. Select the right container - 12-inch pot for the first two to three years; then transplant it into a 20- to 24-inch-diameter container 2. Use the correct soil mixture - Use a potting soil designed for acid loving plants. The ideal pH range: 4.5 to 4.8 3. Choose the blueberry variety - Select blueberry varieties that are suitable for your region and with large berries that will be good for eating. It is best to purchase 2- to 3-year-old plants. Shrubs start bearing strongly in the fourth year. At 8–10 years old, expect yields from 2–12 pounds of fruit per bush. 4. Grow at least two bushes - Place your blueberries close together to encourage pollination. You will get better, more consistent yields when you plant more than one type for cross-pollination. 5. Select a site with full sun - Make sure your blueberries get at least 6-8 hours of full sun. 6. Keep soil moist – Water frequently to keep the soil consistently moist but not soggy. Monitor the waters pH; an alkaline water source shifts soil pH. 7. Use fertilizers formulated for acid plants – Fertilize twice a year in the early spring. Blueberries don’t like too much fertilizer so less is more. 8. Protect your blueberries - Protect ripening blueberries with bird netting or a light sheet a few weeks before the berries are ripe. 9. Prune annually - Established blueberry bushes require yearly pruning in early spring. 10. Apply mulch - Use an acidifying mulch, such as oak leaf compost, pine needles or pine bark, to maintain soil moisture and reduce heating. Check out this video from The Garden Corner to help get you started growing your own blueberries.

You know oatmeal is good for you. It has both soluble and insoluble fiber, so it can help with cholesterol levels and keeping your blood sugar stable. The problem is oatmeal on its own just doesn’t taste all that great. But I have learned that with a few healthy additions, it is pretty tasty. Today I was looking forward to my normal oatmeal with cinnamon, stevia, a pinch of salt and a few walnuts. So far, so good. I measured 1 cup of water, added a pinch of salt and brought the water to a boil. Next I added ½ cup of whole rolled oats (I use Quaker Oats). Simmered for 2 minutes. Now comes the “oops!” part. I reached up to the spice cabinet for the cinnamon. I didn’t have my glasses on (did I mention I’m more than marginally over 40?). I grabbed the “cinnamon” and by the time it was in the pot and I realized the color was wrong – it was too late. I had added CUMIN not cinnamon. My knee-jerk reaction was to toss the whole thing and start over, but I paused and thought, why not just add the cinnamon too and see how it tastes? I added more cinnamon than I normally would have, finished off as per normal – stevia, 2% milk and walnuts – and took a taste. Here’s the surprise. I liked it. I will make this on purpose in the future. If you don't like savory for breakfast, this might not be for you, but I challenge you to try it and let me know what you think. Do you have any other savory or unusual oatmeal options? Please share. Note: Pure oats and pure oatmeal do not contain gluten. However, most oatmeal brands on the market today are not pure—they contain oats that have been cross-contaminated with a tiny amount of wheat, barley, and/or rye. Make sure to get a gluten free oatmeal if you are gluten intolerant. #breakfast #glutenfree #vegetarian

Wow! Black seedless grapes are amazing. If you've never tried them, you really should. They are super juicy, sweet and flavorful. These little gems do not last long in my house. We eat them plain, on peanut butter sandwiches and in fruit salad. My stepson's favorite way to eat them is with salami on a Ritz. Of course, grapes are a fantastic complement to any cheese board, convenient to take on picnics and always a crowd-pleaser. It isn't always easy to find black seedless grapes. Most grapes found in the grocery store are either green or red seedless. Did you know: 1. All types of grapes are rich in nutrients especially, minerals and vitamins. 2. Black grapes are the most nutritional. Most health experts and the nutritionists recommend black grapes over red grapes. 3. Black grapes have more antioxidants than red grapes. 4. Black grapes contain more polyphenols. 5. Black grapes are sweeter. 6. The darker the grape, the more flavonoids (antioxidants) it has. Black grapes have a high concentration of flavonoids. * Friendly reminder - grapes are among the dirty dozen produce types that have high pesticide residue. Buy organic whenever possible. If that is not possible, clean them VERY well. * Differencebetween.net #snack

The first time I had this was at double celebration event: a friend's birthday and my women's indoor soccer team championship win (go team). While I was pouring a glass of the Roco Chardonnay for a friend, she asked "what kind of wine is this?". Before I had a chance to answer, she had already taken a sip and said "oh, it is yummy wine!". She was right. It is yummy. This wine is light, crisp and refreshing; it isn't your typical Chardonnay. It has a slight tropical taste with a hint of oak and vanilla. This wine is very easy to drink and doesn't need to be paired with food. It's a great summer wine because of its tropical fruitiness. It is simply scrumptious. It is a bit pricey for a Chardonnay but it has still won its way on to my wine list. For a little more technical description of this wine, here are the tasting notes for 2014 Willamette Valley Chardonnay Tasting Notes by Winemaker, Rollin Soles: Aromas of guava, pear and vanilla spice fly out of the glass. The palate is rich without losing its zippy minerality. Mid palate is chalk full of dense, ripe fruit that dances just on the edge of tropical and those classic tree ripened apples and pears. Hints of ripe Galia melon are matched with great acidity. Here is a review from the Wine Enthusiast by Paul Gregutt, June 2016: “This is stunningly rich in mouth-feel, texture and overall weight. Buttered, toasted nuts and creamy fruits coat the mouth. Oranges, apples and pears roll smoothly and seamlessly along the palate, with a juicy kick to the finish.” According to the winery the majority of the fruit comes from LIVE Certified and Salmon-Safe Vineyards but the wine is not certified organic. ROCO Winery is LIVE Certified Sustainable LIVE (Low Input Viticulture and Enology) is a non-profit organization that provides education and certification for vineyards on a set of internationally-recognized, science-based practices of winegrowing that minimize environmental and social impacts while maximizing long term agricultural and economic sustainability. ROCO Winery is proud to be among the growing group of LIVE Certified Sustainable wineries in Oregon. This designation represents a civic and ecological responsibility very close to our hearts. The benefits of sustainability are clear: Gentler practices are better for the earth. And we believe they also result in brighter, more flavorful wines that better reflect the characteristics of the land from which they are grown. ROCO Winery is certified Salmon-Safe Salmon-Safe is a non-profit that was founded in 1995 by an Oregon-based river and native fish protection organization. Since then, it has become one of the nation’s leading, regional eco-labels—designating ecologically sustainable vineyard farming practices. Erosion and runoff from hillside vineyards can bring silt into streams, reducing the ability of native salmon to survive. Vineyards certified as Salmon-Safe are committed to reducing such runoff and enhancing native biodiversity. ROCO Winery is proud to support and rank among them with Wits’ End Vineyard. We take extra precaution to ensure that agricultural processes have little-to-no impact on the health and habitat of our beloved salmon population. #Chardonnay #wine #drinks #drinkup

I know you’ve heard how important it is to learn to say “no”. Endless articles (including this blog) tell you to do it. The problem is, if you are a people pleaser and a giver – like many women, that is easier said than done. What if I disappoint people? What if they don’t like me? What if I am not the superwoman I seem to be? I have an answer for all of those questions – So what? Your dog will still love you, your cat will still ignore you, and your kids will still need their lunches made. Nothing material or important will change. Except you will have room in your life for the people and experiences you really care about. What I want you to focus on is just 3 steps to saying “no”. When asked to do something PAUSE (this is directly from Karen’s book, see below) If you know in your heart you don’t/can’t do what is being asked – say “no” right then and there. You don’t need any excuses. However, if you still don’t want to ruffle any feathers, you can say, “I am not able to take that on. Thanks for asking and good luck with “fill-in the blank” (the potluck fundraiser, the community garden, filling the board of directors position). If you really do need some time to consider the commitment, then say “I will think about it and get back to you tomorrow.” This will allow you time for considering in a non-stressful environment. Quick backstory. What started me thinking about this was two things. One, I was asked to do something and I spent more than too much time figuring out how to say “no”. I should have just said “no”. Once I did, the person I turned down, just said, “Okay, I understand.” That was easy. Also, I recently finished reading a book called “Success with Less: Releasing Obligations & Discovering Joy” by Karen Mangia (full disclosure, she and I went to grad school together. She is an amazing woman, smart and successful). Karen was (and still is) on an upward trajectory in her career. She had a full and interesting life, but was suffering an undiagnosed illness and the combination of work, a busy life and her health issue caused her to understand she couldn’t do it all. She didn’t want to do it all. I am using the steps in her book to start focusing on what is truly important in my life. I haven’t gotten very far in my practice, but I am working on it. I recommend her book as it’s an easy read, lots of very practical things you can do to simplify your life and find more satisfaction from you work, your family, your partner. Keep the balance. Just say, “no”.

Like many families, mine is made up of people with different food preferences. Egg Salad is one of those dishes that can satisfy everyone from the vegetarian to the protein focused. I usually make this egg salad to have on hand for weekend lunches. According to The Nibble “the [egg salad] sandwich was formally invented in 1762; shortly after the invention of the first mayonnaise sauce, in 1756.” Since then, it has become an American classic and one of our favorite comfort foods. This recipe is easy to make and simply delicious. Good served warm or chilled. Ingredients 8 eggs 1/2 cup mayonnaise 1/2 teaspoon prepared yellow mustard 1/4 cup chopped green onion 1/4 cup chopped celery 1/4 teaspoon paprika salt and pepper to taste Directions Place eggs in a saucepan and cover with cold water. Bring water to a boil and boil gently for 7 minutes. Remove saucepan from heat and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool slightly, peel and chop eggs with pastry blender. Place the chopped eggs in a bowl, and stir in the mayonnaise, mustard, green onion and celery. Season with salt, pepper and paprika. Stir and serve on your favorite bread, crackers or in a salad. We love it on a baguette with lettuce and tomato. Recipe adapted from :wifeyluvs2cook #salad #sandwich #glutenfree #recipe #vegetarian #lowcarblifestyle #keto