Motivation – in thriver words

Blue Sky

In the early days of database marketing, I had a client that specialized in compiling personal information for banks and other corporate entities. One of the salesmen described his job as selling blue sky. The practice has been common in tech because usually the blue sky eventually morphs into a working product.

I have to wonder whether Elizabeth Holmes would be in prison if her timing had been different. Was the problem, they were too early in the research to make the claims she made? In other words, if her funding had been adequate to sustain the research without making up results, would Theranos have eventually been able to do what they claimed? Stanford scientists now say they can measure thousands of molecules with a single drop of blood.

Why am I talking about blue sky anyway?

It’s the start of a new year. We all want to put our best foot forward. At the same time, we know that statistically we’re likely to fail at accomplishing the things we resolve to accomplish. This makes us especially susceptible to falling for claims that are nothing but blue sky.

We’ll reach for supplements instead of choosing a variety of fresh fruits, vegetables, protein, and grains over a long period of time. We’ll try semiglutide to be swimsuit ready instead of hitting the gym. We’ll purchase an ab stimulator instead of developing a core strengthening routine to build that 6-pack from scratch.

We aren’t really trying to cheat. We just lack confidence in our ability to make a plan and stick with it. So when someone dangles a shiny, pretty thing that sounds easy and gives us a scapegoat if it doesn’t work, we bite.

By the time we recognize, or are forced to admit, we have latched onto blue sky rather than a solid solution, we may be so far into the year that starting over seems pointless. We have sabotaged ourselves with costly wishful thinking.

If it sounds like I want you to do things the hard way, you have a point. But it’s not that I want you to suffer or be masochistic. In fact, I want you to succeed…in the long-term. And few roads to long-term health improvement require little effort.

Binge-watching my way to strong biceps is possible, but only if I’m lifting weights while I watch. Visualization alone will not bring me the results I desire.

So before you get swept up in 2025’s latest, greatest butter coffee, mushroom elixir boom, explore whether peer reviewed research has concluded that the latest trend is more effective in the long-term (with equal or less side effects) than a healthy diet and exercise. Like it or not, trends rarely beat the tried and true.

Hopefully, you won’t see this post as raining on your parade! There are many reasons to feel optimistic. We believe you can make positive, healthy changes without trying to grab onto blue sky.

Wishing you lots of blue sky in 2025 – the kind that comes with beautiful sunny days!

Start Where You Can Today

When your child is diagnosed with a food intolerance, start where you can today.* I recently met someone at a boxed dinner event chowing down on everything in her box. She offered me part of her cookie. When I said, I’d love to eat it, but I’m gluten-free. She said, “I’m supposed to be too.” I can’t count the number of times I’ve heard this. And when it comes to children who are picky eaters already, it can be easy to ignore the risk of long-term effects and ignore the doctor’s advice.

The problem with that approach is our children could feel so much better, avoid potential chronic disease, and excel in ways we can’t imagine. I say this as someone looking back remembering how I’d puke when running track after a certain kind of breakfast. It was embarrassing to hurl in front of my classmates.

Cutting my track career short wasn’t particularly problematic, I wasn’t that good. But I was a good swimmer who felt increasingly less motivated because I didn’t want to expose my problematic skin. This has even affected me in adult life – robbing me of the joy of being in the water as often. Yes, rash guards help, but having to do something to hide something still weighs on self-esteem and makes everything feel less care-free.

I don’t think any of us want to deliberately rob our children of the option to feel carefree. We just may not be up for the struggle we imagine it will take to get our children to change how they eat. And it can be a real struggle. I’ve seen even very young children who will refuse to eat for so long that they make themselves sick. We don’t want to make food a battlefield.

The age and personality of your child will lead you to the best approach. Observation and listening are a good first step. From that point, start where you can today and build up to the optimum diet.

So often when we get a diagnosis that requires dietary change, we feel like we’ve just been told we have to halt everything immediately and do a 180. While this is true in the case of life-threatening allergies, other conditions allow us time to get our footing and make a plan.

A simple plan can begin with serving familiar foods that naturally fit the regimen your child has been instructed to follow. This means you don’t have to alter anything immediately or announce you’re taking something away. In fact, you can eat this way for awhile before even discussing upcoming changes (depending on the age of your child).

Once you are ready to ease further into the new plan, mention to your child that they can keep eating the things like X, Y, and Z that you’ve been serving. From that point, introduce something new that’s an adaptation of a favorite or incorporates ingredients the child likes.

For example, if your child loves chocolate and needs to be gluten-free, begin the switch-over with chocolate cake, brownies, muffins, chocolate-chip cookies or pancakes. The goal is to ease into the restrictions by providing foods that feel good but are adherent to prescribed restrictions.

A diabetic child who enjoys chocolate might like strawberries dipped in lightly sweetened dark chocolate, hot chocolate lightly sweetened with honey, a brownie made with almond flour, or chocolate hummus on celery sticks.

You can incorporate your child’s best motivators – stickers, a treat, money, time alone with mom or dad, a movie, a trip to the park, a bug or dinosaur hunt – as incentives for trying new things. I just don’t like to begin with, or wholly rely on, incentives because it feels too much like bribery and as though I’m not confident the new foods I’m offering taste good.

That’s not the impression I want to create, and I’d like the changes to feel like an organic extension of what the kids already enjoy. But I’ll be the first to say, if it works, it works. You know your child better than I do.

Another consideration when making dietary changes is the altering of routine. Routines can be comforting. That includes meal times, locations, and menus. When there’s a way, I like to keep as much as possible the same until everyone is comfortable with the changes.

At my house, lunch and dinner are both variable, so I start by slowly introducing new foods into one of those meals before moving on to the other two. This lessens the shock of change.

Once everyone is feeling comfortable, it can be fun to have a contest among siblings to see who is the bravest and will try the most new things. If you’re worried no one will participate, imagine what would happen if you put a new kind of packaged sugary snack in front of them. You’d probably get at least one taker, right?

Even if they don’t end up liking the new snack, they’re willing to try it because they’ve had a good experience with something similar before. Building slowly to this point with new foods will build the same kind of foundation for comfort in trying new things at home.

It can be hard to stick to a plan, so committing in advance to a certain length of time for implementation may be helpful. Once you embark, you may discover that the timetable can be accelerated or may need to slow down. But don’t overwhelm yourself with the big picture at first.

Getting started is the key. Instead of worrying too much about what you’ll do tomorrow, start where you can today.

A Fine Line

Truthfully, I’d rather write about a fine wine than a fine line, but I need a new wine experience first and most of us walk a fine line or two every day. So here we are.

Any attempt to find balance means not veering too far either direction from the intention we set, goal we hope to accomplish, or plan we agree to follow. This is especially true when it comes to healthy habits.

Some lines can be wider than others.

Most of us have been taught we need to work out 3 or more days a week for a minimum of 150 minutes total to gain the health benefits of working out. A recently published study shows that schedule doesn’t need to be so rigid. Working out 150 minutes in one or two sessions is just as effective as breaking up and spreading out the workouts.

That doesn’t mean elite athletes would gain the same performance enhancement from such a change in schedule. Their line may be much narrower.

People with a history of documented heart disease may need to follow a more restrictive diet than someone who is generally healthy and has heart disease in their family. For the generally healthy, regular workouts and a Mediterranean diet that includes chili peppers at least 4 times a week may be sufficient to reduce the risk of possible cardiovascular events.

Those with allergies to shellfish risk anaphylaxis if they do not strictly avoid shellfish. Those with histamine intolerance may suffer allergylike symptoms if they eat shellfish, but without an accompanying allergy, they do not risk anaphylaxis.

Allergies and intolerances are both best treated by avoidance. But the risks may not be equal. This means finding the healthiest line can be complicated and confusing. And a healthcare system that focuses on time management at the expense of patient communication exacerbates the problem.

How do you know what line to toe?

For many of us, it will take a lengthy journey of medical visits, research, trial, and error to figure that out. We hope our posts bring new insight that speeds the process. As knowledge evolves, the line you toe will evolve.

I wish that weren’t the case. I know you don’t need another job. I know the effort it takes to avoid COVID and monkeypox may already be sapping your energy.

I also know that living with less pain, inflammation, fatigue, and anxiety will go a long way toward making up for the time you invest in finding your healthiest path. The problem is staying motivated through the slogging.

Here are a few things that help me. I’m a pretty tough general with myself. And I like to feel a sense of accomplishment. But mostly, I can turn anything into an experiment that amuses me, teaches me something, or satisfies my curiosity.

Years ago, I conducted random surveys. They weren’t for anything scientific or even writing related. I was curious and I wanted to know how people would respond. For a period of time, I asked women in bars whether baldness made men less attractive. I kept the results on a ripped corner of legal pad paper folded into a pocket in my purse. There were plenty of occasions to pull out that survey and reassure some balding man he was not losing his charm.

Self-assessment can be done the same way. Record how you feel when you walk vs swim vs lift weights. Your survey questions can be constructed around whatever motivates you – do I feel stronger, skinnier, sexier, more energetic, more focused, etc. after I walk or swim? Do I feel more comfortable wearing short sleeves when I don’t eat corn (or whatever food may be giving you an itchy rash)?

Surveys may not be your thing. Perhaps challenging yourself to create new food combinations is more appealing. Or maybe finding a way to prepare your family’s favorites using no dairy without them knowing it amuses you. The point is to motivate yourself while determining the fine line that will leave you feeling your best.

Once you find the main path, updates are faster and easier. And once you feel better because of toeing the line, you may find you prefer adherence. I like feeling better!

If feeling better doesn’t feel good, there’s a whole other line to explore. But not today. I’ll leave you with that while I find some fine wine!

Top Ten Myths About a Gluten-Free Diet

Gluten-Free on the Cheap

When you have to be gluten-free on a tight budget, it’s good to know how to eat gluten-free on the cheap! As we settle into 2020, those lovely credit card bills arrive to remind us just how generous we were during the holidays. Once that happens, I always feel like I should implement an austerity program to keep me financially on track for the rest of the year. If you’re like me and you’re new to the gluten-free world, you could easily panic over an anticipated increase in household costs.

The internet is filled with articles to multiply your concern and get the adrenaline pumping. Read a few sites and you’re sure to know that gluten-free bakeries charge a premium for breads, cakes, and cookies, and most restaurants upcharge when substituting a gluten-free bun. Continue reading and you’ll discover that gluten-free food is about 86% more expensive. That’s a lot.

While all of this reading may leave you feeling alarmed, it’s worth noting that articles warning of the expense of a gluten-free lifestyle typically assume that all of us will primarily purchase and consume prepackaged convenience food or restaurant substitutions. That seems like a reasonable assumption given that many of us have lives that are often overbooked. But with a few simple tips, even the busiest of us can manage to eat gluten-free on the cheap most of the time.

Soooo…how can you eat gluten-free on the cheap when you’re really busy and don’t have time to spend in the kitchen?
rice
Here are five tips to keep costs down:

Remember that many inexpensive common foods are naturally gluten-free
For example:
Brown rice – a 16oz bag costs 78 cents and contains ten servings. Even microwave rice bowls are less than $1 per serving.
Black beans – a 15oz can costs around $1 and contains 2-3 servings. A 16oz bag of dry beans runs less than $1.50 and contains about 13 servings.
Frozen corn – you can buy a 32oz bag for under $2. That’s about 10 servings. A 15oz can runs about 50 cents and has 3 servings.

You can easily throw together a filling burrito bowl using microwaveable brown rice, canned black beans, canned (or leftover) corn with a sprinkle of cumin and a spoonful of salsa. You’ll spend less than 10 minutes in the kitchen and less than $2 per serving. That’s about the price of a drink at a fast food restaurant. You may still have room in the budget to add cheese, rotisserie chicken, sliced avocado or Wholly Guacamole for a more gourmet bowl.

And that’s just one example. A veggie and cheese filled fritatta only takes a few minutes to prepare, especially when you use leftover veggies. Fritattas are great for breakfast, brunch, or dinner.

Fresh fruit is a healthy gluten-free snack. To keep costs down, cut up your own pineapple, cantaloupe, and honeydew. It won’t take as long as you imagine and you can always plant the pineapple tops in pots to grow on the porch or in the window. That’s like getting a free houseplant each time you eat a pineapple.

Get your Omega 3s from canned tuna, salmon, or sardines. All are readily available and less expensive than fresh fish. Tuna salad can be eaten on top of greens, out of an avocado or tomato half, or on a cucumber slice eliminating the need for gluten-free bread.

Potatoes, sweet potatoes, broccoli, carrots, and squash are all inexpensive to purchase and easy to prepare. If you don’t have time for even minor prep, consider frozen vegetables. As a whole, they’re cheaper than preprepped fresh vegetables.

Check the discount store shelves
If you’re looking for gluten-free chicken stock, snack bars, bread, or pizza you may immediately head for a specialty store that charges more for everything. Before you do that, peruse the shelves of your local discount market or dollar store.

The Dollar General by my house has gluten-free labeled items like chicken stock, snack mix, and nut bars plus a variety of raw nuts and dried blueberries, cherries, apricots, pineapple, and mango. They also have corn tortillas. Down the street a few blocks I can get gluten-free frozen waffles, pizza, and pretzels from the regular grocery store.

Walmartgrocery.com carries Bob’s Red Mill® almond flour for a fraction of the cost of a health food store. They also have Great Value Gluten-Free Brown Rice Elbow Pasta in a 16oz bag for $1.96 and Lance Gluten Free Original Crackers in a 5oz box for $3.72. The Tate’s bakeshop gluten-free cookies at Walmart run about $1 per bag less than the Whole Foods Market® price.

Limit premade ingredients to the basics
Instead of buying a loaded frozen gluten-free pizza, I choose a plain cheese pizza then add toppings like pepperoni, salami, spinach, or bell peppers at home. On average, this method saves me $2-3 per pizza. You can even create a cheeseburger pizza by adding seasoned, browned ground beef and cheddar cheese to a plain cheese pizza.

If you keep pizza sauce on hand, you can buy premade pizza crusts instead of pizza. There are many gluten-free frozen crust options available from cauliflower based to balls of dough you roll yourself. The selection may be limited in your area, but keep an eye out because stock changes frequently. Near my home, the constant change is frustrating. About the time I find something I like, it gets rotated out. The good news is this allows me to sample a wider range of products.

It’s also easy to create soup from basic ingredients rather than paying more for a complete gluten-free version. Make simple chicken and rice soup in the microwave using dollar store gluten-free chicken stock and Minute Ready to Serve brown or white rice. Add a snack pack of veggies from the convenience store for more flavor and nutrition.

Pomì strained tomatoes can serve as a base for tomato soup, chili, pasta, and pizza sauce. A 26.46oz box costs $2.96 at Walmartgrocery.com. With nothing more than a tube of Italian Herb stir-in paste, honey (or a sugar packet from a restaurant), salt, pepper, and garlic powder, you’ll be amazed at what you can create. Simply measure to taste, stir everything together, and heat.

Instead of buying protein or snack bars, make your own trail mix with nuts, seeds, dried fruit, and chocolate chips or gluten-free pretzels. It’s fun to play with these combinations and you won’t have to pull out the nuts you don’t like. For less waste and fewer arguments, each family member can have a refillable jar of personalized mix in the pantry.

Check out fast food websites
I’m not recommending fast food as a regular part of any diet, but when you’re in a hurry or traveling and are on a budget fast food can be a viable gluten-free option. Most fast food chains list nutrition information on the web.

Wendy’s small chili, a baked potato with butter, and small iced tea costs around $6 and doesn’t require you to ask for any modifications. A half apple pecan chicken salad costs less than $5 and is also gluten-free as is the taco salad. And you can top off your gluten-free meal with a small frosty for $1.

You can be sure that I’ll stop at an In-N-Out Burger® at some point when I’m in LA. My whole family loves the protein-style burgers and fries. If I want to consider other menu options, I can easily pull up or print out their handy allergen information PDF and carry it with me.

Other fast food restaurants and build-your-own pizza chains offer gluten-free choices. There may be a risk of cross-contact on prep surfaces and in fryers so it helps to be familiar with a particular location in order to feel comfortable you won’t be exposed.

Take home leftovers
If you’re paying a premium to order a gluten-free meal, don’t be shy about taking home a couple of ounces of steak, half a chicken breast, or a couple of spoonfuls of chicken salad. These can be repurposed as the protein in tacos, burrito bowls, and salads. Even leftover French fries can become part of a microwave breakfast casserole.

Repurpose protein
Leftovers aren’t the only thing that can be repurposed. Rotisserie chicken from the grocery store or smoked meat from a BBQ joint can be turned into quick, delicious gluten-free entrées that no longer resemble baked chicken or BBQ.

Chicken can be made into chicken salad, used as a topper for a green salad, and put into stir fry, curry, enchiladas, tacos or quesadillas (with corn tortillas, of course). Rotisserie chicken is also a great protein addition to pasta primavera and chicken tortilla soup.

Pulled pork can be added to pasta or nachos and used to fill tacos, tamales, baked potato shells, and shepherd’s pie. Chopped brisket can be turned into stroganoff, cottage pie, or chili, and can be added to baked beans.

At times you may end up buying some overpriced, less than delicious gluten-free product, but following these simple tips will help you hold down the overall costs without lots of extra time in the kitchen.

Choosing items that are not marked-up because of a gluten-free label saves money. Buying already cooked protein reduces cooking time immensely and, as you can see, a few basics give you a great deal of menu flexibility. Just be sure to read the label on grocery store items and ask the BBQ joint about seasoning to determine whether anything contains gluten.

With a little practice, you can easily live within a budget while remaining gluten-free…and you don’t have to spend hours in the kitchen!

https://glutagen.com/the-cost-of-a-gluten-free-diet/

https://menu.wendys.com/en_US/product/classic-chocolate-frosty/

http://www.in-n-out.com/docs/default-source/downloads/menuallergenchart2018.pdf

http://www.cooking2thrive.com/blog/soups-on/

http://www.cooking2thrive.com/blog/dump-soup-perfect-for-a-lazy-day/

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.”