Put Your Life on a Diet by Gregory Johnson

 

Put your Life on a Diet by gregory Johnson
Put your Life on a Diet by gregory Johnson

If you want to know what living in 140 square feet is like, read this book!

I read it, and I found that the writer, Gregory Johnson, has a lot of the same ideas as we have at Organice Your Life®, on living an organized life. So that's why I would totally recommend this book! (it is not expensive to buy!)

The Story of Put Your Life on a Diet

Gregory was overweight, unhappy and not in the right place in his life. He started to detox his life and started living in a super small house of 140 square feet. He showers at the gym and only has the basic necessary things in his home (which turns out that you don't need that much really). Now he became more active, lost weight, and feels happier!

He believes that most people just work to be able to pay for their living expenses. They want to live in a big house that comes with costs, not because they really need it, but they want the space and the status. If you live in a smaller house, you have less expenses, less things to take care of, and then either you have more money in the end or you can work less, and then you have more time to spend with loved ones and friends....

It is an inspiring and interesting story. I wouldn't recommend living in 140 square feet, but Gregory does have a point, and you can learn a lot from his journey in finding out what works best for him!

About the author

"Gregory Paul Johnson is the founder and Director of Resources for Life, an outreach and public interest organization based in Iowa City, Iowa. His study of Urban and Regional Planning with the Higher Education Consortium for Urban Affairs (HECUA) included travel to several South American countries including Panama, Colombia, Ecuador, and Peru. Today, as a technology consultant, Gregory works for the University of Iowa as well as clients served by his consulting firm, the Technology Services Resource Group."

 

Gregory Johnson and fiancee Makur Jain in front of their house

Gregory Johnson and fiancee Makur Jain in front of their house If you want more information on his house, click here. It is actually a really cute house and looks like it comes out of a fairy tale.

To Order Click here -->Put Your Life on a Diet by Gregory Johnson

Love, Lonneke 

First published on January 29th 2013, updated in 2020

Photos by Gregory Johnson


The Power of Bone Broth

Everytime Fall arrives I can't wait to eat lots of stews, soups and broths! 

Warming up inside

One thing that I discovered is making me feel good and warm inside, is a warm broth especially a bone broth. Yes, you can also drink vegetable broths, and I do love them too. But decades ago bone broths were very normal to drink, they were all over the place and made people feel better. The past few years in NYC, I noticed that bone broth has definitely made a come back! While vegan food was the hype these past years, some vegan and organic businesses have gone out of business since. (think my favorites Organic Avenue, Gusto Organics and Souen) The new kid on the block is bone broth, and more bone broth places are opening up. (like Brodo.)

What is bone broth

Bone broth is made of leftover bones and tissue of animals, like chicken, cows and meat. Some broths are more thin because they are made of only the meat, others are called bone broths and they are thicker due to the gelatin of the bones. A good butcher will use everything "nose-to-tail " of an animal and the leftover bones will go into a big stock pot with water and maybe other ingredients like herbs and vegetables that help the bones release their powerful marrow, gelatine, amino acids and minerals.

Broth can also be made vegan with mushrooms, seaweed or vegetables.

When do I drink bone broth

I like to use bone broth in cooking stews and soups following the AIP diet (Autoimmune Protocol Diet) which I try to follow as many days of the week. But I also like to just drink bone broth on its own. Where other people order a $12 cocktail, I like to order a $12 bone broth like I did the other day at lunch at Cafe Clover in NYC.  Their bone broth has the following ingredients: grass fed beef broth chaga mycelium, wild kombu, daikon radish, ginseng. Delicious!

READ MORE: Make your own bone broth

Eating meat again

I started eating meat again recently because it made me feel better. It was a choice between my values and my health. It was a hard decision but I do not regret it. I still love vegan food and vegetables a lot. I actually am now more excited to eat local, with a small footprint using everything while honoring the animal. True food from a farm instead of from a factory.

100% grassfed

I learned that 100% grassfed beef and bone broth is the best as grass is the only food a cow should really eat! make sure the beef is pasture raised, 100% grassfed and grass finished. Luckily there are nice butchers in NYC that offer these options, whether they offer it at the local farmers market, or they have an actual store. I like to go to Hudson & Charles They also make great bone broths and organic chicken soup. If you eat meat, you need to find the best meat out there, of people who humanely raise their animals. You will also taste it.

Sustainability

Recently I have been thinking more and more that supporting small, local and sustainable businesses and families that care for the planet and who do not have a lot of waste are maybe the best way to tackle animal cruelty, erosion of lands, economic problems and social issues. if we all eat like our grandparents did, from local sources, we create less carbon emissions that come with the transport of avocados from Mexico or shrimp from Thailand. Also, while a lot of people who eat vegan rely on colorful vegetables from all over the World, and vegan products that are made in a factory, maybe just going to a local butcher and eating foods with only 1 or a few ingredients that are not processed is maybe the way to go? What about a circular economy of animals that replenish the earth with essential minerals?... what about using all parts of an animal, and not letting anything go to waste? Don't get me wrong: I LOVE vegan food, but I also learned that I feel better eating a diet like the one I grew up with (Will elaborate more in another article.)

Commercial bone broths

I also like these bone broths from Kettle & Fire to add to stews or just to heat up when I need to warm up. (especially the chicken and mushroom one). Instead of a coffee or a tea, it is a great hot drink!

(click on picture below for more information or to purchase a variety pack to try out!)

 

 

 

 

 

 

 

Drinking bone broth warms my soul and grounds me for sure!

Love, Lonneke

p.s. I have not been paid for this article, actually I buy these products myself, and am just giving my honest opinion! :)


AIP Coconut Cream Pie with Blueberries

Since I try to follow the Autoimmune protocol Diet (AIP Diet) as much as possible, I had to discover new recipes. I spent some time looking for recipes that are lactose-free, gluten-free, and free of any other common food allergens. This AIP Coconut Cream Pie is one I made with coconut cream and blueberries, sweet potato flour and more delicious ingredients. My husband likes it too!

AIP Coconut cream pie with Blueberries AIP Diet

On the AIP Diet you eliminate seeds, nuts (except coconuts), grains, rice, milk products, fake sweeteners and certain herbs, fruits and vegetables. This makes it harder to eat any foods that are like bread, crackers, baked goods, desserts or pies. It takes a bit more time to find good recipes, but once you do, it truly makes you enjoy it when a recipe works out on the AIP Diet!

coconut cream pie baked AIP crust
coconut cream pie baked AIP crust

Bakery tools

I used some pretty nice bakery tools for baking this AIP coconut cream pie. This is what I used:

GreenLife Ceramic Bakeware Bundle, Turquoise (the round cake pan)

Smooth Stainless Steel Rolling Pin Pastry and Pizza Baker Roller Metal Kitchen Utensils Best for Fondant, Pie Crust, Cookie Flat Roll to smooth out the dough in the cake pan.

AIP Coconut cream pie with blueberries before putting it in the fridge

Favorite ingredients

These are some of my favorite ingredients I used for this recipe.

Let's Do Organic Creamed Coconut, 7 Ounce Box (Pack of 6)Pacific Foods Organic Coconut Non-Dairy Beverage, Unsweetened Vanilla, 32-Ounce, (Pack of 12)NOW Foods, Beef Gelatin Powder, Natural Thickening Agent, Source of Protein, 1-PoundShiloh Farms Organic Sweet Potato Flour - 12 Ounce BagLet's Do...Organic Coconut Flour, 16 Ounce Pouches (Pack of 6)Love, Lonneke

the coconut cream pie with blueberries after a night in the fridge
the coconut cream pie with blueberries after a night in the fridge

 

AIP Diet Coconut Cream Pie with Blueberries
A delicious pie perfect for those people following the Autoimmune Protocol Diet (AIP)

Author:
Cuisine: AIP Diet
Recipe type: desserts
Serves: 8

Prep time: 
Cook time: 
Total time: 

Ingredients
  • For crust:
  • 2 bananas
  • ¾ cup sweet potato flour
  • ½ cup coconut flour
  • 1 tbsp of honey
  • 1 tbsp of (grass-fed) gelatin powder
  • for baking crust: 2 tbsp of coconut oil
  • For filling:
  • Coconut Cream 7oz (200g)
  • Blueberries 6 oz
  • 2 cups of coconut milk or drink (unsweetened)
  • 1 tbsp honey

Instructions
  1. Mix all ingredients for crust, except for the coconut oil.
  2. Roll into one big ball. (add coconut milk if it is too dry)
  3. Preheat the oven on 350 degrees.
  4. smear the coconut oil into a cake pan.
  5. Put the ball in the middle and use your fingers to spread it all over the cake pan.
  6. (you can also use a small pizza roller to spread it evenly.)
  7. Bake in the oven for 25 minutes on 350 degrees. (or until crust is done well.)
  8. Take crust out of oven and let cool off.
  9. The filling:
  10. In a pan heat the coconut milk, coconut cream and blueberries for 10 minutes.
  11. Take off the heat and pour into mixer.
  12. Mix until smooth.
  13. Slowly pour the mixture on top of the crust.
  14. Let cool off and put in the fridge.
  15. Eat when completely cooled off and when the pie has become completely solid.
  16. Best is to keep it in the fridge overnight.

Notes
You can also make this recipe by replacing blueberries for things like lemon or strawberries.

 


Healthy cats

I want to talk about our furry friends and what we feed them every day.

Cats

I am a big cat lover. Since I was little, I always had a cat. My parents didn't have money for "fancy cat food" - prepackaged dry crackers or canned chicken. So, my mom had to feed our cats with raw meat or fish - which is a natural diet for cats in the wild.

New York City

I moved to New York in 2003 . After being here for a while, I got one cat and after a year another one. At first I didn't care what I feed my cats - I never read the labels, I never Googled the company... But once I became conscious of what I eat, I became aware of my cats' diet as well.

My healthy cats' diet

Now their diet consist of 50% organic raw chicken and 50% of high quality canned food. And never tap water! They drink same fresh filtered water as I do. My cats loved " Blue Buffalo" and "Wellness" - these two companies use only real meat and fresh fruits and vegetables in their products.

How to feed your cats the best food

When you shop for pet food, always read labels. Stay away from companies that use bad animal by-products - like " animal carcasses, parts of animal carcasses, products of animal origin which are not intended for human consumption, includes catering waste - all waste food from restaurants, catering facilities, central kitchens, slaughterhouses (!) and household kitchen ' - according to online information. If this information doesn't make you think twice about what you feed your cats, I don't know what will.

When I see my healthy cats, happy, full of energy and with shiny coat - it makes me smile!

Love, Valentina Zelyaeva

First published By Valentina on OrganiceYourLife.com on September 26th 2010, updated in 2019 


Maruja Nutella

Maruja's Awesome Sugarless Diet

My start of a sugarless diet started something like this:  I broke up with my boyfriend Nutella some time ago. For a while I was heartbroken, but most of all, I was ‘hangry’ (a weird combination between ‘hungry’ and ‘angry’… A term I was convinced I had coined, but apparently has been around for ages), but now I am drowning my sorrow in healthy food.

And... it is amazing!! I feel more energized than ever. The first 3 days were not so fun (sugar rehab sucks, I’m not gonna lie), but I think I found a way of eating that really works for me when I want to lose a little weight. I usually do a strict version for 30 days, and then transition into a more lenient version to stay in good shape (and still have a life). Maybe my sugarless diet works for you as well!

Maruja by Gijs

Sugarless diet menu example

Breakfast:

  • 1 big glass of water, with a little lemon if you like (*side note: I still don’t know for sure if lemon water is a good idea, some people say it’s really healthy for you because it is alkalizing, others say it is bad for your teeth… what do you think, lovely readers?)
  • something hearty with lots of protein, e.g. 2 boiled eggs, or a protein shake if you are craving something sweet
  • in the morning you can get away with a little more than the rest of the day, so IF you have an intense craving for something not super healthy (like something fried), this is the moment to indulge. But try not to! ;)

Lunch:

  • this is usually the biggest meal of my day!
  • something hearty and filling, but preferably only veggies. I like to have a warm lunch, that fills me up more. My favorite is a nice thick veggie soup or an oven roast of lots of different veggies, like red bell pepper, zucchini and broccoli.
  • if you are really hungry, add something protein rich with slow carbs, like brown rice, quinoa or chick peas

Dinner:

  • healthy carbs with proteins, e.g. quinoa with veggies and shrimp, or spelt pasta with artichokes, or brown rice and beans etc,
  • put about half of what you would normally have on your plate, on a bed (as much as you want) of leafy greens like kale, arugula, baby spinach etc.
  • season with olive oil, vinegar, salt & pepper, lemon and / or a home made sauce (keep it light, nothing too buttery or cheesy)
  • if you are still are hungry, have more! Just always make sure it’s at least 50% leafy greens

Sugarless diet tips and tricks

TRY TO AVOID  SUBSITUTE IF YOU CAN'T CONTROL YOURSELF
 Sugar in ALL forms: cookies, candy, and yes, even fruit that has a lot of sugar (bananas, mangos). Honey, maple syrup etc. are slightly better for you, especially when raw, but it’s STILL sugar, just so you know…  - Fruit that does not contain too much sugar (preferably in the morning), like: grapefruit, granny smith apples, etc. No more than pieces per day!- Carrots (especially those baby ones, mainly because they are adorable)

- A pot of tea (I like white and green tea)

- Eat a little more than usual, when you’re full you’re less likely to get a sweet craving

Handful of dried fruit, tea with some honey, a little bit of chocolate (as dark as possible, e.g. 72%)
 Everything ‘white’: pasta, cake, potatoes, white rice, bread Brown rice, quinoa, lentils, chick peas, beans  Choose the ‘healthy variation’, so spelt, wholewheat , sourdough etc.
 Alcohol  Glass of red wine (is even healthy for you!)  Another glass of red wine :D (no more than 2 per day) (but you can have it every day, AWESOME!)
 Meat  Chick peas, lentils, beans, eggs  Lean meats like chicken or healthy fish like salmon or mackerel,
Dairy  Protein shake, hummus  Mozzarella or feta, greek yogurt

Lentil Soup

I find it best to eat little portions throughout the day, about 6x times a day. This way you don’t get any cravings. I will either take breaks between my meals, or have a snack in between meals. Good snacks are, for instance:

  • handful of cashews or almonds
  • green apple
  • raw veggies: carrots, cucumber, tomato etc. (if this feels too boring, add some balsamic or apple cider vinegar, a few drops of a quality oil and a sprinkle of quality salt)
  • a light soup
  • protein shake (I like them with cocoa powder, natural peanut butter and chia seeds)

Sugarless diet rules

  • you really should never be very hungry, that makes you grumpy (you guessed it: hangry :D) but also you will be more likely to make unhealthy decisions. Be kind to your body!
  • eat mindfully (no tv) and enjoy it. This will make you chew your food better, making it easier for your body to process it. Also, if you remember eating it will make you eat less (did you know that people with amnesia eat more frequently?)
  • drink 1,5 liter of water per day, and a pot of green tea, no other beverages (except maybe for that glass of red wine, yay!)
  • I am still not convinced green juices are that great for you (don’t kick me off OYL, Lonneke, let me explain) I believe when you eat anything, it is best to have it in its purest form. Juicing is already processing fruit and veggies, and I think you get rid of the fiber that makes it so healthy for you. But I could be wrong, please correct me if I am. I do LOVE juices, they are like little (healthier for sure) energy drinks, so I drink them anyway if I feel like it (#rebel)
  • try not to eat too much late in the evening. I usually have 1 after dinner snack and most of the time when I think I’m still hungry, I’m actually thirsty (don’t laugh, it’s a very common mistake). So first have a big glass of water or a cup of green tea. If you’re really still hungry, have a light protein rich snack. No need to go to bed feeling miserable ;)
  • only eat when your body needs food aka do not fall into the trap of emotional eating. Sometimes you just need a hug, or a good laugh, or a good cry or to go out dancing. Learn to read your body’s signs.
  • very important rule: plan 1 cheat day a week! On this day you can eat ANYTHING you want… this is incredibly effective, because it keeps you strong in those moments when you are like: ‘ok, fine, I’ll have just this 1 cookie…how bad can 1 cookie be??’ It is in THESE moments that you have to control yourself, that one cookie is a gateway drug, I’m telling you. Just say NO.
  • really get to know your own pitfalls, and try to find substitutions for all of them. For instance, I have a sweet tooth as it is, but especially when my man and I are watching a movie in the evening. So now I make some tea and maybe have some dried fruit or popcorn with a little salt. Another pitfall is when I hang out with friends and/or go out for drinks, but I just try to stick to red wine. Sometimes a little more than 2, but hey… A girl’s gotta live too, right? ;)
  • when you do fall off the wagon: ENJOY it and get over it… But I know you can do this!

If you are one of those people that can eat anything… first of all, I don’t like you anymore (I’m kidding, I love you!). Second of all, this might be a little too extreme for you. I am unfortunately not one of those people :D so I need to be kind of strict with my diet to stay in shape (*sad trombone*). The first time I tried this way of eating, I lost those last 7 pounds that were always bothering me. I STILL look more toned than ever, even after Christmas (don’t even ask), Easter and the so-good-but-so-bad reunion with my ex (Nutella, in case you forgot the intro). Feels good to be back in the saddle though, and seriously, if I can do it, you can… So my dear readers, do you have anything to add to this diet? Any comments? What works for you, and what doesn’t ? I’ll share some recipes soon, and of course there are tons of good ones already on Organice Your Life! Good luck!

Maruja Video

Love, Maruja Retana

p.s. Read more of my articles on Organice Your Life, like How to Schedule Your Week, or Banana Protein Pancakes.

And... You might also like to follow my work @ Vocal Psychology!

Disclaimer:

This sugarless diet is based on personal experience. IF you make any dietary changes, ALWAYS make them from the perspective of loving your body, and the desire to make your body healthier and stronger.

Before starting any diet (including this one), and/or if you have ANY concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Always listen to and trust your own body.

First published on April 26th 2015, updated in 2019


Coconut Water

I love coconut water! I predicted about 10 years ago in NYC that "This drink is going to be big in a few years!" And I was right. Although the USA has already grown accustomed to cooled coconut water drinks for sale close to the cash register at supermarkets , Europeans have recently discovered this amazing drink. Of course those living in South America, Asia and other places where coconuts grow, already know about the amazing properties of coconut water for centuries!

Lonneke Engel drinking fresh coconut water

Recently the public has grown fond of coconut water and many have even begun incorporating it into their daily diet. So I am one of these coconut water connoisseurs myself and personally enjoy drinking it first thing in the morning before I get my day started. Its revitalizing taste and ingredients also come in handy before a run or when I need that extra boost at work. Also, when suffering from hangovers, illnesses or burnouts this drink can give a feeling of well-being.

Contrary to what many believe this flavorsome water does not come from ripened coconuts, and rather, is taken from green, unripe ones. This is because ripened coconuts are higher in saturated fat whereas unripe ones are lower in calories, rich in minerals (including potassium), and low in sodium. These nutritious elements help to give coconut water an edge against competitors. Delicious!

Where to buy coconut water and my favorite coconut water brands of the moment

Because of the recent growth in popularity coconut water can now be found in most grocery and drug stores. Usually sold in cartons the following coconut water brands are just a few of my personal favorites I like to stock up on regularly (of course fresh coconut water in a coconut is the best).

 

My 3 favorites of the moment:

 The many health benefits of coconut water

Not only is coconut water rich in minerals and low in sodium but it is also low in calories. For instance, one serving (one carton) of Vita Coco contains only 60 calories. This makes coconut water great to incorporate in your diet everyday, or when you are on a special diet to get in shape. Another added benefit many rave about is  as mentioned, coconut water seems to help alleviate hangover, as it hydrates and re-energizes those feeling under the weather better than your average sports drink.

A fun fact about coconut water's history

Even though it’s only recently that coconut water has gained popularity with the general public it has been helping people for years. In World War II injecting coconut water directly into soldiers’ veins helped to save the seriously injured. This is because the electrolyte PH balance found in coconut water matches that of human blood. This little fun fact is just yet another reason why you should take a moment out of your busy day to sip on some delicious coconut water!

Love, Lonneke

Coconut water nutrition facts

Nutritional value per 100 g (3.5 oz)
Energy 79 kJ (19 kcal)
Carbohydrates 3.71 g
- Sugars 2.61 g
- Dietary fibre 1.1 g
Fat 0.2 g
Protein 0.72 g
Water 94.99 g
Vitamin A equiv. 0 μg (0%)
- beta-carotene 0 μg (0%)
- lutein and zeaxanthin 0 μg
Thiamine (vit. B1) 0.03 mg (3%)
Riboflavin (vit. B2) 0.057 mg (5%)
Niacin (vit. B3) 0.08 mg (1%)
Pantothenic acid (B5) 0.043 mg (1%)
Vitamin B6 0.032 mg (2%)
Folate (vit. B9) 3 μg (1%)
Vitamin C 2.4 mg (3%)
Vitamin E 0 mg (0%)
Vitamin K 0 μg (0%)
Calcium 24 mg (2%)
Iron 0.29 mg (2%)
Magnesium 25 mg (7%)
Phosphorus 20 mg (3%)
Potassium 250 mg (5%)
Zinc 0.1 mg (1%)

Skinny Bitch book

 I love good books that are easy reads! Here is another one:

Skinny Bitch book

Years ago, I mean like 10 years or so, I came across this book Skinny Bitch. It is a very fun and easy-to-read book. Skinny Bitch tells you why it is better to eat a mostly vegan diet, and be hip and hot at the same time too! The authors Rory Freedman and Kim Barnouin cut to the chase, and tell you like it is. But they are sometimes so funny too! The Skinny Bitch Series also got cookbooks and more. So If you really want to know the truth about how some of your (fast) food is made, please take time to read this easy book. Also try out the other books in this series: Skinny Bitch in the Kitch, Skinny Bitch: A Bun in the Oven and more!

 

Lonneke bookshelf

A part of my bookshelf with books on healthy food and living and if you look closely: Skinny Bitch in the Kitch.

Love, Lonneke


Glycemic Index 101

Chemical Structure of Glucose

Don't let the science jargon intimidate you- the concept is easy to understand for the purposes of choosing the right foods to eat.

What is it?

Glycemic Index is a carbohydrate ranking system based on a scale of 0-100.  Foods are assigned GI numbers that quantify the degree to which these carbs influence the body's blood glucose levels.  When the GI number is large it means that your body metabolizes the sugar rapidly and as a result, the glucose content in the bloodstream jumps.  A GI score of 100 equates pure glucose.

High Glycemic-Index Foods (> 70)

Habitual consumption of high glycemic-index foods such as white flour based and highly processed products, is more stressful on the pancreas because it over-stimulates insulin secretion.  Increased production can lead to precipitous drops in blood glucose levels within a few hours after metabolizing. You want to avoid this because of the associated deleterious health effects. A high glycemic-index diet has been linked weight gain and increased risk for cardiovascular disease and type 2 diabetes. In colloquial terms, sugar highs and lows are stressful to your body physically and emotionally.  A recent research study conducted by Loyola University correlated glycemic variability with anxiety, negative mood and a "lower quality of life."

Low Glycemic-Index Foods (<55)

Lower glycemic-index foods are metabolized more gradually. A low GI diet makes for more sustained blood glucose levels and lessens insulin demands on the pancreas. Eating this way helps you maintain a healthy weight. You feel fuller for a longer duration and won't experience the hunger urges resultant of sugar lows that you do after eating more rapidly digested high-glycemic index foods.

Using Common Sense

Low glycemic index does not always mean healthier. For instance, pound cake has a lower glycemic index than some legumes, but obliviously lacks any nutritional value.  However, simple changes to your diet like preparing your pasta al dente or eating your bananas before they ripen too much can significantly cut the glycemic index count according to  Rachel Johnson, professor of nutrition at the University of Vermont.

Smart Low Glycemic-Index Food Choices

Agave Nectar

Grapefruit

Eggplant

Barley

Celery

Apples

Zucchini

Spinach

Cauliflower

Whole grain

Greek Yogurt

Please visit this link to start searching the glycemic index of your favorite foods.