Archive for ‘Tips’

November 3, 2019

Choose Easy-to-Adapt Recipes

It’s easy to create delicious gluten-free food when you choose easy-to-adapt recipes. We all have favorite homemade foods. Many are family traditions that connect us to comfort, loved ones, and happy memories. We don’t want to lose those connections when we change food selections in order to be healthy.

While some family recipes may be difficult to replicate in exact texture and taste, many will require only minor substitutions. I like to start with those. Beginning with simple adaptations builds confidence and creates a more soothing transition to a new lifestyle.
soup
If you’re beginning a gluten-free regimen and hope to create your family’s holiday favorites, consider easy-to-adapt recipes for:

Casseroles
If you make broccoli, corn, green bean, or squash casserole thickened with flour, try substituting corn starch, sweet white sorghum flour, or oat flour as the thickener.

Stuffing
For those in the South, this one is easy. Most likely, your family stuffing recipe uses cornbread as a base. All you’ll need to do is make cornbread that does not contain flour. Everything else can stay the same.

Desserts
Custard, panna cotta, and crème brûlée recipes are usually gluten-free without any adaptation.

Pudding recipes will most likely use corn starch to thicken. Vanilla pudding can easily be turned into banana pudding. If you aren’t comfortable making the cookies for banana pudding, purchase gluten-free arrowroot or sugar cookies.

Many pie fillings are traditionally gluten-free–pecan, pumpkin, sweet potato, cherry, apple, chocolate, coconut cream, lemon meringue, and key lime. If you’re new to a gluten-free diet, just make the filling at home and purchase a packaged or frozen gluten-free crust.

Cheesecake filling is also normally gluten-free. If your recipe is not, Cooking2Thrive has one that is. You can serve cheesecake without a crust or choose a pre-made gluten-free graham-style crust.

Since cookies do not need to be fluffy, they’re easy to adapt. Before trying flour mixes, start with peanut butter cookies which can be made without any flour. Another easy-to-adapt option is chocolate, peanut butter no-bake cookies. Substitute gluten-free oatmeal for regular oatmeal.

Soups
Broth based soups like chicken with rice or chicken noodle will normally only require a substitution of gluten-free noodles. If your recipe begins with store-bought chicken stock, there are many gluten-free brands available.

Tomato soup and chili do not need tomato paste to be thick. Substitute Pomi tomatoes for canned or fresh tomatoes in your recipe.

The potatoes in potato soup provide an automatic thickener so no flour is needed. Many potato soup recipes do not include flour.

Clam or seafood chowder can be made using only potatoes as a thickener. If you feel you need a little something extra, use corn starch.

Make the roux for gumbo by deeply browning some sweet white sorghum or oat flour in fat.

All the Rest
The most common holiday entrees will not need to change. If your family chooses pot roast that is dredged in flour, use sweet white sorghum or oat flour.

Bread based stuffing or bread pudding can be made using store-bought gluten-free bread if you’re not at the point at which you are comfortable with gluten-free baking.

When the family gathers for breakfast, consider frittatas, roasted potatoes, and fresh fruit or omelets, grits, and smoothies. You can easily add frozen gluten-free waffles, muffins, or donuts.

As you can see, adapting a recipe can be incredibly simple. When you begin with easy changes, switching to a gluten-free diet will look less daunting and feel more user friendly. That’s why I like to choose easy-to-adapt recipes!

http://www.cooking2thrive.com/blog/gluten-free-basics-a-review/

http://www.cooking2thrive.com/blog/2892-2/
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October 28, 2019

Travel Tip #21 – Be Prepared to Evacuate

When you travel, organize so you are prepared to evacuate. I’m in Los Angeles right now. Last Thursday, a wildfire broke out 1.5 miles away from my son’s house. While smoke billowed, I watched the news and packed a go bag as I prepared for the possibility of evacuation. I didn’t want to carry a large bag, but I wanted the essentials for a couple of days. No matter where you travel, you could encounter tornadoes, hurricanes, floods, or other unexpected difficulties that require you to leave quickly for safety.

Swiftly changing conditions can mean the necessity of relocation without much notice. In some cases, preparation time is a matter of minutes. An advance plan can assure that you’ll have what you need in the event you must leave immediately.
fire
Here’s a simple plan you can follow:

Carry a 2nd bag.
If you’re traveling with a large suitcase that is cumbersome, make sure you have a second bag that will hold clothes, toiletries, water, and snacks for a couple of days. If I only carry a purse on the plane, I throw a soft duffel bag in the bottom of my checked bag. This trip, I have a small cloth bag as well as an under-seat carryon that is quite spacious. A backpack is another great choice.

Set your phone to receive weather and emergency alerts.
Although I’m 1600 miles from home, I received an emergency alert from the LAFD about 20-30 minutes after the fire started. The alert contained a link to a website where I could monitor alerts.

Create a list of critical items.
It can be hard to think clearly when you’re under duress. Having a note on your phone with a list of essentials allows you to be mechanical about the packing process. Knowing you have prepared for this possibility can help reduce anxiety.

Your list may surprise you. I removed my laptop and its charger from my go bag yesterday. I have a backup of everything essential and I can access most anything else I need from my phone. The laptop adds weight and takes up space.

I also left out my yoga mat, yoga clothes, extra shoes, swimsuit, jewelry, and jacket. I included cash, phone charger, underwear, socks, sleepwear, and a couple of changes of clothes as well as toiletries and makeup. If space were tight, I would have foregone the makeup.

Other items I considered essential were: a package of hand wipes, a zip top bag of snacks, and all of the bottled water and tea I had on hand. I used my cloth bag for these.

If you have prescription medications, you’ll want to put them in your go bag along with any written instructions you need. At times I have carried an EpiPen. Thursday, I kept the BENEDRYL® that was in my purse, but that was it for meds. I’d probably leave supplements that are not prescribed behind unless there’s only one or two or they are already sorted into daily doses in a small container.

My final critical items are my ID, credit cards, and keys. I keep those in my purse. When I can fit that purse in my go bag, I am especially pleased. If that doesn’t happen, it’s not a big deal because I typically travel with a crossbody bag that is easy to carry. I sit the purse on top of the go bag in my hotel room or AirBnB so in one grab I have everything I need.

Know where you are.
You don’t have to spend your vacation time planning extensive escape routes, but it can be helpful to review the hotel evacuation map on arrival and know what major highways or streets are nearby.

Store needed information.
Record reservation numbers; padlock codes; passwords for apps like AirBnB, VRBO, Lyft, Uber, Postmates, GrubHub or DoorDash; links to emergency alert websites; airline or event tickets; and addresses on your phone or paper. The phone is most convenient, but will render these inaccessible if you are without power until the battery dies. You also may not want to store passwords on your phone.

I know you’re probably thinking you don’t need passwords with you because you’ve told your apps to remember you or keep you logged in. On a recent trip to pick up groceries, I couldn’t check-in from such an app because it asked for my password and I did not know it or have it available. I also didn’t want to reset it. In the event of emergency, this can be nerve racking.

Knowing and noting where you are in relation to major highways can reduce the time it takes to choose an escape route and decide on the best mode of transportation.

Bring extra zip top or silicone stashable bags.
Zip tops are less bulky and weigh less, but silicone bags work as well. Having a few in multiple sizes allows you to reorganize or pare down quickly. These also keep hastily packed toiletries from accidentally leaking on your clothes in a tightly packed go bag.
bag1
Wear comfortable shoes.
Thursday, the TV news interviewed a woman pushing a child in a stroller to escape the fires. Her family was en route to pick them up, but the roads were blocked. While you may not anticipate walking, you may have to, so choose your most comfortable shoes.

You may also want to pack some kind of slip-on shoe in preparation for a night evacuation. My most comfortable shoes have laces. If I need to leave in the middle of the night, I want those in my bag and something easy to slip into by my bed.

Consider a flashlight.
Power outages are common in weather events. If your phone ties your hands too much or you want to preserve its battery, consider carrying a small flashlight.

Bring an emergency phone charger.
An emergency phone charger is a great idea for travel, especially here in California where the power company may preventatively turn off the power.

Review the diaper bag.
Most of us have a routine with the diaper bag. That means it’s always packed with anything appropriate for our everyday activities. It doesn’t necessarily mean it’s packed with everything required for a couple of days.

Obviously, you’ll want ample diapers, wipes, formula, and bottles along with clothes. For breastfed babies, a baby sling that is also a nursing cover can take the place of a stroller.

Don’t forget comfort items like pacifiers, blankets, or stuffed toys (only if your child requires one to feel safe or sleep). I like to include at least one burp cloth, and a changing pad or blanket makes diaper changes more sanitary and comfortable. I also throw in small plastic bags for diaper disposal.

Toddler bags may need additional items like toddler friendly snacks, a sippy cup, a couple of small toys, or a book. Food pouches are easy to carry and don’t require a spoon. Oatmeal packets are filling and can be mixed with a packet of peanut or almond butter, or a pouch of applesauce for added nutrition and staying power.

My thinking on car seats, car seat carriers, and strollers is to leave them in the car. This gets you out the door and on the road faster. You can buckle the kids in once you’re in the car.

Carry special equipment.
If you are traveling with the elderly or those with special needs, pack essential equipment so it’s easy to access once you’re on the move.

In addition to medications, include any needed special food; feeding tubes; syringes; oxygen delivery devices; braces, canes, wheelchairs, or other walking aids; power cords and even a portable generator if one is needed for equipment and it’s possible to carry. You’ll need an ice chest for medication that must be refrigerated.

Don’t forget your pet.
If you travel with a service dog, emotional support animal, or pet, keep them with you. Last Friday, I was greeted by a small dog in a toy store. The owner of the store had brought him to work because of the fire danger. It was the only way to keep him safe.

Hopefully, you’re already carrying a travel container with food and bowls that are easy to carry. Bring a leash or harness, any required medications, and a roll of poop bags.

If space allows, include other useful items.
A travel pack of facial tissue or a travel roll of toilet paper can be helpful. If you don’t have either of those handy, you can tightly roll some toilet paper and put it in a zip top snack bag. Without a cardboard tube, you’ll be amazed how much will fit in a small bag.

In my bag, there’s almost always a package of plasticware that includes salt, pepper, and a napkin in addition to fork, knife, and spoon.

On any trip, I pack a trash bag in my suitcase for dirty clothes. It can easily be moved to my go bag. A large trash bag is light weight, easy to pack, and can function as a poncho in rainy conditions.

When fire threatens, it’s handy to have a mask to block the smoke should you end up downwind.

If you don’t want to carry the weight of water, carry an empty bottle that you can fill along the way.

I don’t carry surface disinfecting wipes, but they can be helpful in some situations and are available in convenient travel packs.

For toddlers who are potty training, including several pull-up disposable diapers will take the pressure off by preventing the necessity of finding facilities at the last minute. This is true for the elderly as well. Although your loved one may still be able to use the toilet under normal circumstances, adult diapers can prevent embarrassing situations and are often an appropriate addition to a go bag.

A baby carrier for children too large for a sling is more compact than a bulky stroller.

You may want to throw in the children’s Tylenol and a couple of band aids just in case.

Bottles with clearly marked volume indicators for measuring, a bottle brush, and extra feeding tube tips can all come in handy.
bag2
Of course you’ll want to create a list that works for your particular trip and your particular needs, but hopefully this plan will get you started. This morning, I was awakened at 4:40am by news of another fire nearby. That one closed part of the 405 freeway. Road closures like this can affect your route to an airport so be sure to allow extra time.

Go, go, go, and have a wonderful trip just be prepared to evacuate when a dangerous situation arises!

https://www.latimes.com/california/story/2019-10-28/fire-along-interstate-405-near-getty-center

http://www.wetones.com/singles.html

https://www.rei.com/product/722282/charmin-to-go

https://www.clorox.com/products/clorox-disinfecting-wipes-on-the-go/citrus/

https://vittlesvault.com/products/travel-tainer/

http://www.cooking2thrive.com/blog/travel-tip-5-preparing-for-the-unexpected-tummy-ache/

http://www.cooking2thrive.com/blog/travel-tip-2-preview-your-gluten-free-restaurant-options/

http://www.cooking2thrive.com/blog/travel-tip-1-carry-food-on-the-airplane/

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

October 14, 2019

I Love Systems!

I love systems! I serve as a patient advisor on the Quality, Experience and Safety Team of an academic medical center. During a recent presentation, I was reminded just how much I appreciate detailed, methodical systems. They may not make for an entertaining meeting, but they don’t make me yawn so much as they make me feel calm. There’s something reassuring about having a defined process to guide you toward any goal.
organization
Often such a process ensures safety. That’s the case with using two patient identifiers for every patient procedure in a hospital or using a series of checklists when flying an airplane. I promise you, you want both of these systems to be well-thought, in place, and followed 100% of the time. They are critical for safety.

Some systems help you stay on schedule, collect money owed, or get every dish in a meal to the table at the same time. Creating a system takes the ability to understand the interplay between the big picture and the details of which it’s made. A system doesn’t have to be formal, written down, or generated by an app.

In fact, you probably have a system for getting ready in the morning. It may begin the day before and take into consideration the fact that there is a lesser risk of a need to change clothes at the last minute if you feed the kids before putting on work clothes. It may take into consideration what will happen after work that needs to be prepared for in advance.

You may think of this as a routine. Many routines are personal systems of organization performed at the same time and in the same order each day. Because they are based on years of experience or trial and error, you probably don’t even think about them unless you make a New Year’s resolution that throws a monkey wrench into the whole thing. That will tell you how powerfully effective a system can be. Most resolutions change nothing.

The key to effectiveness is to create a foundation that keeps you from starting over all of the time. With that foundation in place, you can immediately determine the next step in a process by looking at the last one. You will also have a view of how what you do affects the next person in the chain. A good system reduces frustration and friction between departments and enhances the feeling of teamwork.

If you know me, my love of systems may sound ironic. I am somewhat rebellious, a bit contrary, and viewed by some as free-spirited. But if you know me well, you understand that all of those characteristics are strongly rooted in a foundation of reliability, work ethic, thoughtfulness, analytical approach, and mindful decision making. I may not be a rule follower per se, but I appreciate rules and defined procedures and I understand why some are critical.

Because of this, I value the freedom that results from taking care of business first. It’s that exhilaration of flight after you preflight the airplane, follow a series of checklists, taxi onto the runway, accelerate, and reach rotate speed. As the plane lifts and the ground falls away, I feel great!

Free-fall in a skydive provides a similar exhilaration. It also requires careful planning and preparation prior to that terrific moment when the wind hits you in the face. I can enjoy that feeling because I am not cloaked in fear. I trust the system that got me there.

I also love systems because they increase my productivity. Working systematically allows me to handle multiple projects simultaneously and ensure that the details will be handled. Relying on the system allows me to relax and do my best work. It also gives me the confidence to be flexible when required.

A working system makes me look like I have the best memory in the world. The truth is, when you allow a system to support you, you don’t have to remember as much because the information you need is always readily available and you know where to find it.

I don’t worry about trying to be fast. I just organize for maximum efficiency based on priority. The cumulative effect is that I can put together a number of items in a limited amount of time without ever focusing on speed. Hurrying takes away much of the joy of an experience. It also leads to inaccuracies and errors.

My use of systems extends to the kitchen. It’s what allows me to prepare a holiday meal from scratch without a last-minute rush. With meals, as with other projects, I begin with a backward timeline. Then I break down that timeline into smaller components and organize tasks in batches.

I often wonder why anyone would want to work any other way. I’m not saying your system should look exactly like mine. I’m just saying I’m not sure why anyone would want to work without one. I find them incredibly freeing.

Through the years, I’ve watched a lot of people struggle, feel overwhelmed, miss deadlines, and get the same details wrong on multiple projects all because they had no system or refused to follow one. A few of them worked for me…for awhile. In some lines of work, this is inconvenient and/or costly. In others, it’s dangerous.

Chaos is not freedom. Record keeping is not a waste of time. Organization is not the enemy of fun. Well-designed systems provide a foundation for teamwork, fairness, safety, productivity, achievement, and calm. I love systems!

https://www.who.int/patientsafety/solutions/patientsafety/PS-Solution2.pdf
https://www.aopa.org/training-and-safety/students/presolo/skills/before-takeoff-checklist
https://www.cdc.gov/cdctv/video-assets/lifestagesandpopulations/value-systems-thinking/mindset.pdf
http://www.cooking2thrive.com/blog/coulda-woulda-and-should-have/

October 7, 2019

Shut the Front Door!

Shut the front door! You could be one fall away from a new dishwasher. A few months ago when I posted guidelines for kitchen safety, it appears I missed some things. I’m going to remedy that now.

Late in the afternoon a couple of days ago, I unloaded the top racks of the dishwasher. The phone rang. I left the door open with the bottom rack pulled halfway out and returned to my desk to take the call. After that, I did some related email follow-up.

By then, it was evening and I was hungry so I grabbed some leftovers out of the fridge and ate them on the couch in front of the news which led to an idea for a blog post. Dirty dishes forgotten, I picked up my laptop and started writing.

Once I finished much of a draft, I stopped working and started watching a documentary series on the brain. Apparently, I was either very tired or not all that interested…I fell asleep. About 10:30 I woke up and walked through the dark kitchen on the way upstairs for bed.

Then I walked back because I realized I was definitely thirsty & possibly a little hungry. I didn’t bother to turn on the light. There’s a totally obnoxious security light at the church next door that shines in my kitchen windows. It seemed bright enough for the tasks at hand. After all, I was in familiar territory.

In the process of getting a glass and a knife, I groggily followed the familiar path from the peninsula to the silverware drawer. I turned around to go back to my most used prep surface next to the stove, the peninsula, and suddenly I was prone on my stomach arms stretched out and something was making a crashing noise.
front door
Those moments are always so weird. You feel and hear what’s happening, but your mind is trying to catch up to both the events and their significance while your body is simultaneously registering and masking what is happening to it. It all feels like it happens incredibly fast but also like you’re in slow motion.

As I realized I had full body fallen face-first onto the dishwasher door, I also realized I didn’t really feel like I was hurt. Of course, I wasn’t sure. I stood up, turned on the light, and observed that my lower left shin had a knot on it. That seemed to be the only thing hurting so I moved on to assess the damage to the kitchen.

My first thought after I realized what was happening had been crap, I’m going to have to buy a new dishwasher! Soooo, that was correct. I pushed the bottom rack back into the dishwasher and tried to shut the door. Not only would it not latch, it wouldn’t go near the latch without significant force.

That came as no surprise. What did surprise me was that lying on the floor a few feet away was a section of the silverware basket complete with a sharp knife tip sticking out of the top. Of course, that’s when you get scared. Your body has relaxed a bit and your mind suddenly recognizes how bad this could have been.

That portion of the silverware basket was literally broken off. I must have hit it with my left hand, causing it to break? I have no idea. I’m just exceedingly grateful that I didn’t land on the knife with my wrist, neck, face, or eye. Any of those were possible given the circumstances.

I checked and rechecked to make sure I wasn’t bleeding and just hadn’t noticed given the surprise and shock. I was not. I reached into the freezer, pulled out some corn to put on my shin, got the laptop, and reclined on the couch with my foot elevated.

Laptop, you may ask? Naturally, I was no longer sleepy so I decided to research dishwashers. A couple of years ago I wrote a post for alot.com in which I listed the features to look for in appliances. Of course, I started with my number one dishwasher difference-maker—the third rack.

I’ve had a third rack dishwasher for the past 12 or 13 years. I use that extra every single load and I love it! It’s the perfect place for large knives, serving spoons, spatulas, small measuring cups, kitchen shears, and more. Mine is somewhat shallow. The Bosch version is deep enough to accommodate shallow bowls.

This time, I’m going to add bottle washer jets. These were not available in any price range I considered last time around and back then I didn’t have grandchildren. Now that I do, I’m thrilled I’ll be able to place their bottles on a jet that will spray directly into the bottle and get it squeaky clean!

Online, I narrowed the field to the Bosch 800 series and a couple of KitchenAid models, but I wanted to see some in person. Walking into the store last night, I was leaning toward the quieter rated Bosch. I went down the line opening dishwasher after dishwasher.

I like the handle shape of the Bosch SHXM88Z75N. It has the features I want, plus a leak sensor that sounds like a smart perk. And yet, I ended up purchasing a KitchenAid KDTM404ESS. When I tugged and pulled on the parts inside, it just felt more solid. It was also less expensive and on sale.

Until the end of next week, I’m washing dishes by hand. That will serve as a reminder to follow the safety guidelines I previously failed to mention: always turn on the light if it’s dark, place any sharp knives that must point up at the back of the silverware basket, and shut the dishwasher door!

Be safe out there!

http://www.cooking2thrive.com/blog/always-keep-kitchen-safety-in-mind/


Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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