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Archives for September 2014

10 Quick & Easy Steps to Fall in LOVE with your Kitchen

September 24, 2014 by Meg Sullivan 2 Comments

WFL Cabinet Before + After

As a military wife whose “home” is always determined by her husband’s next set of orders, I have become an expert at making everything fit in every type of abode.    Admittedly, we are in a military community that does not move nearly as much as others, but even within the boundaries of San Diego/Coronado, we have lived in 4 different homes!

My ultimate dream is to have a house where I can deck out each closet with a beautiful California Closets display, but until then, I will have to enjoy temporary, inexpensive fixes that make all of our belongings fit together like a game of Tetris.

Generally speaking, I am pretty organized – you have to be when you pack up all of your belongings and move every two years (or less)! Since my little man arrived 9 months ago, I have found it a bit harder to keep up with everything. There’s much less time to get everything done and of course, more work – not to mention I clean out his drawers every month as the outfit that was laughably big on him becomes too small to even fit over his head within a matter of weeks. Sound familiar?

During one of my Pilates sessions, a friend mentioned that a local professional organizer had started a Facebook Group called “The Daily Five.” The goal was to purge 5 things per day, take a pic, and post it to the group – sounds simple, right?

I immediately requested to join, but didn’t start purging right away. The methodical side of me said that I should go through each room, cabinet, and cupboard in a specific order, but I was always waiting for the right time to start. You know the right time to start – when each stitch of laundry is folded, all the dishes are cleaned, the dog has been walked, the baby is happily playing, and the kitchen floor has just finished drying from a good scrub. Believe it or not, this perfect time NEVER came and I watched as Amy Gardiner, the amazing professional organizer and group administrator, proclaimed that in the month of August, she had purged over 155 items!

Finally, after a trip home from Costco, riddled with frustration of where I was going to put everything, the “perfect time” found me and thus my necessary “purge” began.

WFL Freezer Before & After

My epiphany happened in the kitchen, which, looking back, is a great place to start. Many of the tendencies to hold onto items that we no longer need do not apply in the kitchen. There is no sentimental attachment to expired food in the fridge.   It’s as simple as finding and tossing. (I don’t take this lightly as one of my pet peeves is wasting food – but if it’s expired there’s only one answer, no decision needed.)

 

Here are 10 Simple Rules that I followed and you can incorporate into your Kitchen Clean-Out (and the other rooms of your home.)

 

1.)  START IN THE KITCHEN

Starting in the kitchen gets you into the habit of purging, which you can then, take with you to the other rooms of your home.   Also, you can make quite a bit of progress in a short amount of time. I was able to clean my freezer, refrigerator and 4 cabinets within 45 minutes. As Amy would say, the difference is AHHHH-Mazing!

WFL Refrigerator Before + After

2.)  REDUCE WHAT YOU HAVE

You have less to organize when you have less “stuff”.   You don’t have to figure out how to organize it if you simply get rid of it. No need to spend money on organizing materials when its simply not there. Keep this in the forefront of your mind regardless of the square footage of your space.

 

3.)  CHECK EXPIRATION DATES

Spoiled produce or meat is easy to detect and part with, but what about that Costco size ketchup that has been in the back of your fridge for countless months? Check the expiration dates on all of those sauces, condiments, spices, and canned foods. You will be amazed at what you find (you can purge)!

 

4.)  WHEN IN DOUBT…THROW IT OUT

I don’t care what the expiration date says, if it looks bad, its gone! Don’t even chance a bad case of food poisoning. In the future, be more aware of what you purchase and go to the grocery store with a plan!

 

5.)  COMBINE IT!

We had three bags of quinoa opened! They were purchased from Costco at the same time, but at some point they were all opened. The bags were all about a quarter full so I was easily able to combine them and it made the space much cleaner.

This is not always a great idea, especially when there is a big difference in the expiration dates of the items or it will be used up fairly quickly (i.e. its not worth taking the time to combine. It.)

 

6.)  SEPARATE IT!

We had two bags of Almond flour – one opened and one not yet opened. As the opened bag was not clearly visible, there was a pretty good chance that I would have accidentally grabbed the unopened bag, not realizing that the other on was there. This is also really common with the spices.

In order to avoid having several half used bags of the same produce taking up space, I have one cabinet that is reserved for “duplicates.” I use up what I have open and when I run out, I check the “duplicates” cupboard to see if I have an extra stash there or if I need to add it to the Complete Cupboard list.

 

7.)  EXTRA STORAGE SPACE/REFRIGERATOR

Along the lines of Tip #6, if you have extra space, use it! In our current space, we have an extra refrigerator in the garage. (It’s the 1st time that we have ever had this so I know we are LUCKY!)   This makes it easier for us to take advantage of sales on certain products and keep the refrigerator in the house a bit more organized.

As an example, when Almond Milk is on sale, we stock up. Unopened, almond milk usually lasts 4-6 weeks or more. Once opened, it is good for 7-10 days. If it’s on sale, I’ll get several half gallons and keep one in the kitchen and the rest in the garage refrigerator.

We also keep those not too frequently used sauces and olive oil in the garage refrigerator. I worked with a great chef that gave me a quick tip about olive oil.

Once opened, olive oil starts to lose its freshness after about 2 months. When stored at room temperature it can last for 18-24 months.  After that, it quickly breaks down and turns rancid.

We use olive oil in quite a few dishes and buy the large container of Extra Virgin Organic Olive Oil from Costco. At home, I pour half of this bottle into our olive oil dispenser and keep the other half in the Costco bottle. We keep the dispenser at room temperature and the Costco bottle in the refrigerator in the garage until the dispenser needs to be refilled with the remaining half of the Costco bottle*. This is MUCH cheaper and better quality than purchasing the smaller quantities of olive oil at the regular grocery store.

*Note: Only cool the olive oil once. Do not cool, thaw, cool, thaw. After you remove it from the refrigerator and return it to room temperature, do not put it back in the refrigerator.

 

8.)  FORGOTTEN ITEMS

Once you get to the back of the cupboard, you get to rekindle your relationship with all of those items that you INTENDED to use. I reconnected with canned pumpkin that I had purchased months ago with the intention of making my Pumpkin Walnut Protein Bars (stay tuned in the next few weeks for the recipe). I completely forgot about that can until I saw it back there! The next morning I made a batch and they were delicious.

With the forgotten items, either find a recipe or donate them to a food bank. There’s NO point to having these items take us precious space in your kitchen if you are not going to use them. Whether you decide to make a dish or donate, they will be put to good use.

 

9.)  ORGANIZE YOUR SPACE

Now that you have cleared your space of the items you won’t need, take a look at what you have remaining and organize it in a functional way.

Keep healthy foods and perishables up near the front so you can easily find them before they expire. Also consider getting a few bins for the little items that can easily get disorganized or have to be moved out of the way frequently.   I love these Clear Handled Storage Baskets from the Container Store.

They’re lightweight, have a handle, and are stackable when not in use so the space profile is quite small. I keep most of my baking supplies in the bins so when I need something, I pull one bin out and find it. I don’t have to sift through bunches of bags of almond flour, granulated sugar, oat flour, wheat flour, and powdered sugar that are always falling over to find what I need.

 

10.) ENJOY YOUR NEW SPACE

Enough said – I’ve opened my cabinets and refrigerator a few times just to get that Ahhhh feeling.

 

Ultimately, some storage is more functional that others, but either way, you need to find a suitable solution that works without spending too much money on each space – if you are in a temporary situation. While I am still a ways away from my “DREAM SPACE,” I am a lot closer.

Stay tuned for our Pumpkin Protein Bar recipe and for more tips that I learn as I navigate the other rooms of the house! Thank you Amy for the inspiration!

Live your WHOLE life,

Meg + Shannon

 

 

 

 

 

 

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Why Iggy Azalea thinks I’M so FANCY (schmancy)…

September 17, 2014 by Meg Sullivan Leave a Comment

Iggy A

I’m so fancy…or at least it’s fun to pretend! First things first, I’m a realist! I love attending, throwing and cooking for dinner parties with friends and fam. One of my biggest dinner party rules is to make sure you thoroughly enjoy yourself, and not slave away in the kitchen! Quality nights are some of the best times of the year, and what’s better than making memories with your friends?! While I don’t (yet) live in a house with a beautiful party hostess-friendly kitchen, I don’t let that stop me from trying to make my food look as fancy as possible! If there’s anyone else out there renting an apartment and dealing with the kitchen that comes along with it…or falling asleep at night with thoughts of their dream kitchen swirling around in their head- you’re not alone.

The last dinner party I attended was actually a lavishly themed bridal shower. Most of my friends are the type to throw an outdoor BBQ, or a potluck style weeknight get-together. But for this bridal shower, presentation counted! The guests picked from bringing an appetizer, side dish, drink, dessert, etc. Now I knew my other friends were taking the easy way out- bringing a bottle of wine or cheese platter, but I LOVE to share great food with friends, and that often means making it from scratch. So I chose (an easy, make-ahead) dessert 🙂  Now I’m sure a handful of you readers are thinking- dessert?! What business does a #wholefoodie health nut have bringing a dessert to a dinner party?

Easy Make ahead PB Walnut Whip

What’s better than easy?

Well, here at Whole Food Love we preach moderation and try to live by the GBB principle (Good, Better, Best). So I aimed to make the “best” dessert: a healthy AND satisfying treat that people wouldn’t automatically peg as a health food (they’d be too distracted by the decadent deliciousness). Plus I think desserts get a bad reputation, which is totally unfair!

Some experts even preach, “Eating dessert makes physiological sense.” This is because glucose (a basic sugar) can help your body absorb food particles, which explains why even after a huge meal you’ll always have room for dessert. Now before you start fantasizing about having a doctor’s note indicating your NEED to have dessert- I must remind you “Everything in Moderation.”

The following recipe is lower in sugar than its store bought alternative and is “make at home” so you can control the ingredients. This sweet “fancy schmancy” dessert recipe will satisfy your craving, impress your dinner guests, and keep you on track with your #healthy #wholefoodie lifestyle.

Fancy Sch PB Walnut Whip shave choc

Shaved chocolate topping…Mmmm!

 

This fluffy, creamy Fancy Schmancy PB & Walnut Whip is so yummy (and easy)! Did I mention it only takes 5 minutes to make?! Plus it’s packed with protein, good fats (yes there are good ones), and antioxidants. So for all of you who associate guilt with dessert, upgrade your choice and prepare to indulge guilt-free! Whether you want to wow your friends (be prepared to repeat “No really, I made that”) or just give yourself a reason to indulge in an elegant delight on a random weeknight, go ahead- it’s Iggy approved!

 

Fancy Schmancy PB & Walnut Whip

***You’ll need an electric-mixer or handheld mixer

Ingredients:

1 can coconut milk, chilled overnight (I found mine in the Foreign Foods isle)

2-3 Tbsp. creamy peanut butter

½ tsp. pure vanilla extract

1 Tbsp. powdered sugar

2 Tbsp. organic brown sugar (add in to your specific taste)

¼ cup crushed walnuts

½ oz. dark chocolate bar (we used Cacao for added benefit)

Sprinkle of cinnamon (optional)

 

Steps:

  1. Open the can of chilled coconut milk and scoop the hardened white layer into a bowl. Note that the bottom of the can will have a thinner substance, resembling the coconut milk you see in cartons. Be sure to only scoop the thicker, hardened layer into the bowl.
  2. Add the creamy peanut butter (or nut butter of your choice) and vanilla extract and beat with the electric mixer on medium speed until the consistency is smooth and thick.
  3. Add the powdered sugar to thicken even more (to desired consistency) and the organic sugar to sweeten to taste. Beat until combined.
  4. Line your dessert dish with crushed walnuts until covered. Dollop the PB whip into dish and top with additional crushed walnuts.
  5. Break off a piece of the dark chocolate bar and, using a vegetable peeler, shave the sides of the bar for a fancy schmancy curly chocolate garnish. Sprinkle optional cinnamon to taste.
  6. Pass out to guests and enjoy!

You can make this delicious dessert a day ahead so you’re not a scrambling hot mess of a hostess. Leftovers can be refrigerated in an airtight mason jar for up to 2 days (NOTE: your walnuts will soften over time if left at the bottom of the PB whip jar).

 

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Smart Women Finish Rich (and Healthy)…At the Grocery Store

September 10, 2014 by Meg Sullivan Leave a Comment

WFL Smart Women Finish Rich (and Healthy)...

One of the BEST things that you can do for yourself and your family is to SHOP SMART!

I remember the long days at work, coming home exhausted, only to exhaust myself even more by trying to figure out what to eat for dinner (and this was before I had a family – so Mamas, you get even more love!).

Sometimes, I would wind up getting take out, ordering a pizza, or if I was REALLY exhausted, settling for a small helping of peanut butter and crackers. It’s definitely not something that I am proud to admit, but it’s one of the hard truths of working in Corporate America today.

Now, as a Mom, and coming fresh off of a vacation, I realize even more how easy it is to get derailed (and have a whopping grocery bill) when I don’t follow my own rules. A Smart Women can always finish Rich and Healthy at the grocery store checkout when following these 3 Easy Steps.

 

BE A SAVVY SHOPPER

WFL  Shannon Selecting Spinach

Looking for something more than just “Don’t go to the grocery store hungry?” You need to be a SAVVY shopper. I love clipping coupons for cleaning supplies and paper items, but there aren’t too many coupons for consumers that want to eat fresh.

One of my favorite activities is going to a Farmer’s Markets for fresh produce. The produce here is usually fresher (and often times is picked the morning of the market.) This means the produce retains more nutrients, is higher quality AND will last longer. This girl HATES to throw out food!

Also, consider buying in bulk at stores like Costco. Quite often, its cheaper to buy 5 heads of romaine lettuce at Costco than two heads of romaine lettuce at a regular grocery retailer. As someone whose pet peeve is wasting food, purchasing a larger quantity encourages me to eat those greens before they spoil.  Notice how much more you get for your money!

WFL Organic Spinach Comparison 2

Fresh fruit freezes VERY well.  (Try saying that three times in a row!) Should you decide to purchase the large container of strawberries and not be able to finish them over the course of a few days, FREEZE them and use ’em in future smoothies!

CHEF IT UP – PREP YOUR OWN SNACKS

WFL Chef it Up Prep your own snacks

Post workout, dinner in the crock pot, and in the process of prepping Raw Spinach Hummus! #nofancykitchenhere

Daily trips to the vending machine and purchasing UBER processed foods can really add up…both in your wallet and in your gut. We all know that these foods are not the greatest choices, but quite often they are loaded with fat, salt, sugar, and other chemicals.

Instead, try to make your own snacks at home and divide them in individual serving sizes. Anything that you prepare at home will be less expensive, healthier, have less preservatives and be a BETTER option for you. One of my quick and easy favorites is our award-winning Raw Spinach Hummus Recipe. Bring along fresh veggies for dipping and you are set!

PLANNING AHEAD = TIME SAVINGS + MONEY SAVINGS

WFL Mom Planning with her little helper

I LOVE my recipe binder! Stay tuned for more info about creating your own.

Time…it’s the one thing that we are ALL short on. I am always looking for ways to create more and be more effective with the time that I DO have.

By carving out a block of time to decide what you will eat during the week, you will actually create more time later in the week. When you decide what you will eat, you can prepare your grocery list and breeze through the store like Flo Jo. When I’m prepared, my grocery store trips are less than 30 minutes (and this is with my 9 month old reaching for everything.)

WFL Mom Shopping with Helper

When I have planned the weekly menu, I don’t waste time deciding what I’ll have for dinner, and making several trips to the grocery store for single items. I know the game plan and can efficiently move forward with it. This allows me to eat healthier + save $$$.  See our Weekly Meal Planning Guide.

Planning allows me to ONLY buy what I NEED and not purchase foods that I “THINK” I might use during the week. I also purchase more WHOLE foods because it’s what I use to prepare the meals. The processed foods aren’t even on my radar – shopping trip are fast when you can cut out 60% of the aisles! Also, ordering in and eating out is out of the question since I purchased the foods I need and have blocked out the time I need to make it. My body, my family, and my wallet thank me.

CHALLENGE

Take one week to try at least 1 of these tips and let us know what you think! Did you have any other hang ups that you would like us to address in upcoming blogs? Stay tuned and until then…

Live you WHOLE life,

Meg + Shannon

 

 

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Hangover Cure- The Fastest Way to Recover from Labor Day

September 3, 2014 by Meg Sullivan Leave a Comment

WFL Labor Day Hangover

So it’s Wednesday, you’re back at work thinking about all the fun you had at Monday’s Labor Day BBQ. The hot dogs, cheeseburger and polish sausages were great! Almost as good as the onion ranch dip you ate accompanied by about ½ a bag of potato chips. You decided to opt out of the seven-layer flag dessert cake in favor of another craft beer, glass of sangria and Star-Spangled Banner spritzer. I’m sure you’re feeling clear-headed and productive as ever…

Just in case that’s NOT the case, your friends at Whole Food Love put together a 10-Step Labor Day Detox that will have you back in fighting shape in no time! Whether it’s a traditional hangover or even a food stupor that has you fatigued and plagued with headaches, these tips will get you back into balance.

10 Step Labor Day Detox

WFL 10 Step Labor Day Detox

Step #1: Beware of coffee!

The temporary jolt you’ll receive from caffeine will give you a burst of energy…with a price. Much like a sugar rush, once the caffeine crash hits you’ll be dealing with a caffeine withdrawal headache on top of the dehydration headache. Stick with water! Spa water and flavored sparkling water are great choices too.

Step #2: Repeat after me: Vitamin Water is NOT water!

As long as we have you thinking of hydrating, let’s be clear. Sports drinks, vitamin water, and those squirtable artificially flavored water-enhancers do NOT count as water. Why? Because they are all loaded with sugar, the kind that will give you a quick fix of energy only to be followed later by a crash. It’s true that electrolytes are great for rehydrating, and the best option is coconut water. It’s stacked with electrolytes, is low-calorie, nonfat, has less sugar than sports drinks and juices, and has been shown in some studies to be less irritating to your stomach.

Step #3: Grab a banana.

The potassium in bananas works against the diuretic (dehydrating) effect of alcohol. Plus the 3 natural sugars in bananas have an instant, sustained and substantial boost of energy. Opt for this whole food choice to get you back on track.

Step #4: A fatty meal will make you feel better….as long as you choose the right kind.

It’s true, a meal high in the healthy fats (Omega 3’s) will help detox all the unhealthy saturated and trans fats that you consumed at said BBQ. Note: only healthy fats will make you feel better, bad fats (pizza, more fried food, ice cream, etc.) will make you feel even worse! Drizzle some olive oil over your vegetable salad, snack on some nuts and seeds, or opt for roasted salmon tonight with dinner.

Step #5: Go Green.

Green tea has potent antioxidant compounds that detox your body and can help rid it of potentially harmful compounds. These antioxidants also maintain strong cells and organs, including your liver, which will help you recover faster. If straight green tea is too strong for your taste buds, add a bit of honey to sweeten the deal.

Step #6: Eat a salad.

Choose a combo of spinach, carrots, beets, broccoli, blueberries, beans, citrus fruits, and craisins. These ingredients are packed with vitamins and nutrients that you lose while drinking. These veggies will also help your system clear out all the junk food from the weekend.

Step #7: Find a ginger (root).

If you have an upset stomach, or just don’t feel quite right, look for the pickled ginger that comes with sushi or even ginger tea. This powerful root has amazing calming effects and can prevent nausea in a natural way your body can handle.

Step #8: Get your B6.

You lose a lot of things during BBQs, including my favorite white jeans due to a mustard stain…You also lose a lot of vitamins during drinking. Vitamin B6 plays a big part in regulating your metabolism and immune system, so it’s important to replenish. Grab some sunflower seeds or pistachios, as these foods have the highest levels of the powerful B vitamin.

Step #9: Sweat it out!

Whether you are recovering from too much food or too much drink, sweating will help flush out toxins and improve circulation. If you’re up to it, get moving by engaging in any type of cardio. If you’re really under the weather, head to a sauna or steam room for a similar benefit.

Step #10: Sleep it off.

This may sound really obvious, but it always helps to have a reminder. If you can manage it, try to leave work at a reasonable hour, eat a veggie-packed salad for dinner and get to bed early. Your body repairs itself when you’re asleep, so give it some extra time. Haven’t you put your body through enough already? You should wake up feeling refreshed tomorrow…

Trust us, try these 10 steps to detox from your Labor Day fun and your body (and your boss) will thank you! Let us know how you felt after your detox day by leaving a comment below.

Live your WHOLE life,

Shannon & Meg

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