This Week’s Menu
March is National Nutrition Month ~ “Fuel for the Future”
The National Nutrition Month theme for 2023 is “Fuel for the Future”, which encourages people to learn about nutritional needs at each stage of life, sustainable eating, self-love and carefully planning out meals and snacks for your health and your pocketbook. Sounds simple enough. If you’re not naturally one of those over-planning, organized, got your ducks-in-a-row maniacs, a step in that direction can be simply ordering soups for a few meals. It’s a tremendous help with meal-planning and gives you a little more time for yourself to “fuel for the future.”
The Fuel for the Future campaign includes tips on how to give your body the opportunity to run smoothly throughout your life to meet each stage that comes along, as well as staying one with the planet, saving money by doing so and being good to yourself.
Food is the fuel that keeps your body running smoothly, so by giving it the nutrients it needs to meet each stage of life, you make life a little easier for yourself as you transition. Registered nutritionists can be very helpful in mapping out your health and life-style goals, as well as help you reduce your risk of any diet related diseases by giving you a blue-print for a personal nutrition treatment plan. The campaign has a great list of tips. They’re list below. Please take a peak! It’s Fuel for the Future!!
Learn how YOUR personal nutritional needs change over time
- Meet with your nutritionist to explore what your particular nutritional needs may be at each stage of life.
- Find an RDN who specializes in your unique needs
- Learn how nutrient needs may change with age.
Plan your meals and snacks to not only stay properly nourished throughout the day, but to SAVE MONEY!
- Check your pantry before buying more food, use a grocery list while shopping, shop sales and clip coupons.
- Find creative ways to stretch your food-dollars by reinventing leftovers instead of throwing them away.
- Today’s food prices are soaring, putting strain on household budgeting and leaving us with less money to buy what we need. Check out community resources and governmental programs such as the Supplemental Nutrition Assistance Program, the Special Supplemental Nutrition Program for Women, Infants and Children and local food banks.
- Learn how to make tasty foods at home with new flavors and foods from around the world. For recipe ideas, we offer many on our blog page https://pepperandsaltkitchen.com/our-blog/
- Keeping everyday enjoyable by including your favorite cultural foods and traditions in your meals.
- Avoid fad diets that promote unnecessary restrictions.
- GROW FOOD! Start a garden with some of your favorite foods and grow at home!
- Buy foods in season and shop locally when possible.
- Eat with the environment in mind.
- Purchase foods with minimal packaging and take your own reusable produce and shopping bags to the grocery store! Here’s a good product to consider buying (on Amazon) ~ Betterblue 100% Organic Cotton Produce Bags, Reusable & Eco Friendly
- This includes both your physical and mental health.
- Draw the line to help with stress management. Sometimes you have to say “no” at work or to your family in order to manage and preserve energy.
- Recognize your needs and carve out time to be thoughtful to yourself by setting boundaries.
- Let go of toxic, draining, one-way friendships.
- Cultivate community and friendships that are supportive and give you a sense of love and well-being.
Fuel your foundation for friendships and family-connection by planning meals each week with people who make you smile and laugh.
- This is really good medicine! It can be a simple lunch, brunch, dinner, happy hour, picnic — you name it. Just do it with someone you love.
- Hanging with your peeps is good medicine and as we all know, here in the cloudy, cold northwest, calibrating mental health is as important as your physical health. Sharing a meal together, whether it’s a four course meal with cocktails and wine or a simple plate of potstickers, cultivates connection and polishes our emotional and spiritual being that supports our mental and physical self. This engagement contributes to the blueprint of everyday life and kind of empowers one to be the architect of their happiness.
- When we choose to share a meal with another person, we are making key connections in our brain that help us regulate our emotion.
- “Sharing a meal together has also been shown to increase the secretion of oxytocin, more commonly referred to as “the love hormone” or the “cuddle hormone”. This hormone, when secreted, increases feelings of love and closeness between humans. So, eating together causes a physiological response that draws people to one another. The release of oxytocin is known to aid in the digestion of foods as well! (borrowed from Kristina Grabner, Family Counselor
- When we take time to sit down at a table and engage in conversation with others, we pay more attention to what we are eating. The sights, smells, and tastes are heightened. Studies have shown that mindful eating reduces the risk of overeating which reduces the risk for health issues such as diabetes, heart disease, and obesity.
- More tips regarding the benefits of sharing a meal together from an earlier Pepper & Salt Kitchen blog post: https://pepperandsaltkitchen.com/2023/01/12/benefits-of-sharing-a-meal-together/
EAT SOUP! SIP BROTH! HAVE A MEAL WITH SOMEONE!
STAY HEALTHY! GROW FOOD!!
If you’re able, please do what you can for someone in need
Soups & Entrées
SMOKY BLACK BEAN SOUP with CHILI LIME CORN & FRESH SOFRITO$ 6.75 – $ 12.00
BROCCOLI CHEDDAR CHIVE$ 7.00 – $ 12.50
FEED OUR PEOPLE FUNDRAISER for 2023$ 1.00 – $ 100.00
PANANG CURRY VEGETABLE SOUP with TOFU & TURMERIC JASMINE RICE$ 13.00
PANANG CURRY SOUP with LEMONGRASS GRILLED CHICKEN & TURMERIC JASMINE RICE$ 13.00
Sipping broths are flavorful, highly beneficial beverages made in the traditional nourishing way our Grandmothers made bone broths. Our broths are simmered for 48 hours with organic vegetables and aromatics. Studies show that the benefits of slow cooking bones are extensive and proven to offer a gamut of benefits that contribute to gut repair, boosting immune function, arthritis, osteoporosis, digestion, reducing high cholesterol, eliminating acid reflux, detoxification, reduction of inflammation, strengthening nails and hair, improving skin appearance and so much more. And while most people report a great boost in energy that could easily replace your daily java, additional benefits lie in the glycine extracted. Glycine is an inhibitory neurotransmitter, which means the broths can greatly help with relaxation and actually help improve sleep.We source our beef from a local rancher who raises very happy, pasture grass-fed and finished animals and chickens that are raised organically ~ both without use of hormones or antibiotics. We offer a selection of flavor enhanced beef, chicken and vegetable sipping broths each week such as citrus miso chicken, ginger turmeric beef, lemon leek chicken, citrus miso vegetable, chipotle lime chicken, lemongrass green tea chicken sipping broth, and of course, traditional chicken and beef. All of these are great immune boosting broths and incredibly enjoyable to sip.