How to Care for Yourself and Your Family on a Time Crunch
Simple Self-Care Activities That Fit Into Any Schedule
As an adult, incorporating self-care into your daily routine is important. But, often you may find yourself struggling to maintain healthy habits. This may be due to the activity demanding a greater investment of time than what you can afford. To help you get back on the right track, this article by Cascade Organic brings you three healthy habits which can fit seamlessly into your schedule.
Start Eating Healthy
To maintain good health, it is important to eat at least three meals a day. But, your busy schedule may not permit you from having the luxury of cooking on a daily basis, let alone three times a day. The easy answer to this obstacle, which most individuals choose, is to put convenience over nutrition by eating from office canteens, restaurants, or food stalls. While these meals may taste good, they are devoid of nutrition and filled with empty calories which makes you feel full, but deprives your body of the essentials it needs.
So what’s the solution you ask? The answer is twofold:
Buy fresh produce: You are bound to have a farmer’s market in your neighborhood, where local farmers sell fresh meats, fruits, and vegetables. These products are free from preservatives, packed with nutrients, and often brought to the market straight from the farm. Additionally, when you buy in bulk, it’ll cost you less than what you currently spend on eating outside.
Meal Prep: Rather than spending hours each day cooking, dedicate one or two days per week to cook your meals in batches. Whether you are an avid meat-eater or vegan, there are various recipes to choose from. Moreover, cooking your meals allows you complete control over your nutrition, which is one of the biggest contributors to good health.
Engage in Stress-Busting Activities
According to research, 2 in 3 adults in the United States report feeling extremely stressed. While the COVID-19 pandemic has been the main driver of stress in the last few years, other reasons include financial uncertainty, job insecurity, and health concerns.
Self-care has now become more important than ever, to help you keep stress in check and develop the confidence to tackle challenges. Here are some simple self-care activities to include in your everyday routine:
Spend time doing what you love; this can include painting, journaling, watching movies, listening to music, reading a book, etc. Engage in activities that promote a calm state of mind and satisfaction.
Participate in some form of physical activity for at least 30 minutes a day such as lifting weights, doing bodyweight exercises, cardio training, etc. While exercising your body will release hormones such as endorphins, dopamine, and oxytocin which are guaranteed to boost your mood and improve self-esteem.
If you find that your job is the main source of stress, work towards making a change. When looking for a new position, focus on those which you feel will provide you a sense of satisfaction and an environment where you’ll feel comfortable. Your new position can be in an entirely different field as well. For instance, if your heart is in healthcare, you can pursue an online nursing degree, which allows you to learn all necessary skills and expertise while opening greater pathways in the industry.
Be Social
In the current culture of remote work, it’s easy to become isolated and live in our bubbles. Moreover, social media becomes our biggest companion which exaggerates the problem by constantly exposing us to negative news. In the long term, such behavior can lead to stress, social isolation, and living in constant uncertainty.
To break this cycle, make it a point to engage with one or more of your friends or family members each day. This can include:
Texting throughout the day
Having a short conversation on call
Taking a walk around the neighborhood
Meeting for lunch or coffee
As reported by Everyday Health, engaging in frequent social activities will alleviate stress, improve cognitive health, increase self-esteem, and develop the confidence to tackle short and long-term challenges with ease.
So there you have it, three simple activities you can engage in each day without having to tweak your schedule or make major changes to your routine.
Article written by: Sheila Olson
Pasture Raised Meat Part 2. How to choose your cut of beef!
Ordering or buying and cooking beef can be a bit overwhelming. There are easily more than a dozen cuts of beef and not all types of steak are the same: Some are tender and rich with fabulous marbling, while others are lean and require a little more preparation —often in the form of a marinade—to yield moist, tender results. However, prepared correctly any cut will be delicious. The next time you’re in the mood for a steak dinner, do yourself a favor and familiarize yourself with the most common cuts of beef, what they’re good for, and the best way to cook each one.
At Cascade Organic we have a wide selection of pasture raised beef and there is a steak for every cooking or dining occasion. If you are feeding a crowd from the grill flank steak is a great choice. Grab sirloin steaks for dinner with friends. New York Strip Steak or ribeye make great date night dinner for two. Here are some of our favorite cuts with delicious recipes to get you started!
Flat Iron Steak
Flat iron steak is an extremely tender, grill-ready cut. It’s more marbled with fat than a chuck roast or short ribs, and doesn’t require slow cooking. In fact, a flat iron steak is best when grilled quickly over high heat. This cut is quite flavorful and can deliver delicious results when done right. Try marinating it before cooking to tenderize the meat and slice thinly against the grain.
Flat Iron Steaks with Asian-Style Marinade
Ingredients
1 pound pasture raised flat iron steak
1/2 cup soy sauce
1/2 cup cooking sherry
1/4 cup honey
3 tbsp sesame oil
2 cloves minced garlic
2 tsp salt
2 tsp pepper
1 tbsp minced ginger
1 tsp crushed red pepper
Sesame seeds for garnish
Green onions for garnish
Directions
Mix all ingredients for the marinade together.
Let flat iron steaks marinade in the mixture for a couple of hours in the fridge.
Remove steaks and grill them hot and fast on a pre-heated grill.
Pull steaks from grill when it hits your desired doneness. Let steak rest for 10 minutes.
Slice steak and top with sesame seeds and green onions.
Flank Steak
Flank steak is a large, flat cut from the underside of the cow. Similar to skirt steak, it’s thin and cooks quickly. While very flavorful, flank steak is a leaner cut that can become chewy if not cooked correctly. To counteract this, avoid cooking flank steak past medium and slice it thinly and against the grain before serving. It’s best when marinated and grilled such as in this Sweet and Spicy Flank Steak recipe or sliced thin and stir-fired.
Sweet and Spicy Grilled Flank Steak
Ingredients
3 tablespoons coarsely chopped scallions
1 tablespoon peeled and finely chopped ginger
1 fresh jalapeño, seeded if desired, coarsely chopped
2 garlic cloves, finely chopped
1 tablespoon light brown sugar
Zest of 1/2 lime
2 teaspoons lime juice
1 teaspoon sriracha or other hot sauce (or to taste)
2 tablespoons extra-virgin olive oil
1 ½ teaspoons coarse kosher salt
1 ½ pounds pasture raised flank steak
Directions
In a food processor, pulse together scallion, ginger, jalapeño, garlic, sugar, lime zest and juice, and sriracha. With the motor running, pour in oil until smooth.
Season steak with salt. Place in a large bowl and pour marinade over meat. Turn to coat well with the mixture. Cover tightly and refrigerate for at least 2 hours or overnight.
When you are ready to cook the steak, heat the grill to medium-high heat, or heat the broiler with the rack set 4 inches from the heat source. Transfer meat to the grill and cook, covered, until it reaches the desired doneness (about 5 minutes per side for medium-rare), or broil until charred and done to taste, 4 to 6 minutes per side. Let rest on a cutting board for 5 minutes, then slice thinly.
Ribeye Steak
Ribeye steaks are famed for their rich, deep flavor and outstanding marbling. They’re not quite as tender as the tenderloin steak or strip steak, but offer more flavor in compensation. As long as it’s properly cooked, this super-fatty steak will melt in your mouth. You can grill ribeye but it has so much fat that you could easily encounter a flare-up when you’re grilling so sure you keep a close eye on your steak throughout. Otherwise, pan sear ribeye in a smoking hot cast iron pan.
Cast Iron Ribeye with Garlic Mushrooms
Ingredients
2 pasture raised boneless ribeye steaks, 1-1.5 inches thick
Vegetable oil
Kosher salt and freshly ground black pepper
3 Tablespoons butter, divided
8 ounces sliced mushrooms
2 cloves garlic, minced
Fresh parsley
Directions
Preheat the oven to 425 degrees.
Remove the steak from the packaging and allow it to rest at room temperature while the oven preheats. Brush both sides of the steak with vegetable oil and sprinkle generously with salt and pepper.
Place a cast iron skillet over medium high heat and coat with about a Tablespoon of vegetable oil. Heat the pan until the oil is shimmering. Add the steaks to the pan and allow them to cook until seared on one side, about 3-4 minutes. Flip the steaks over and then place in the oven to continue cooking until the internal temperature reaches 145 degrees for medium, or about another 4-6 minutes.
Remove the steaks from the oven, transfer to a warm plate and place a Tablespoon of butter on each steak. Tent with foil and allow to rest for at least 10 minutes.
Meanwhile, make the mushrooms. Melt 2 Tablespoons of the butter in a large skillet over medium heat. Add the mushrooms and allow them to cook undisturbed until well browned on one side. Flip them over and continue to sauté until the mushrooms are soft and browned. Stir in the garlic and cook for another minute, or until fragrant. Serve the steaks with the mushrooms on top.
New York Strip Steak
Strip steak is from the short loin of the cow (the portion of the back behind the ribcage), and is sold either boneless or bone-in. This cut is prized for its excellent marbling and bold beef flavor. The New York strip steak is better suited to grilling than the ribeye. Since there is less marbling on this cut, you should experience fewer flare-ups. Pan seared is also an excellent choice for this cut. Either way the best method is hot and fast, coaxing out the tenderness of the cut.
New York Steak with Creamy Garlic Shrimp
Ingredients
Steaks:
4 Pasture raised New York Steak strip steaks
Salt and pepper to season
1-2 tablespoons olive oil
Creamy Garlic Shrimp:
3 tablespoons unsalted butter, divided
8 ounces (250 g) shrimp deveined, tails on or off
4 cloves garlic (or 1 tablespoons minced garlic)
1/4 cup dry white wine or low-sodium chicken broth
3/4 cup heavy cream
1/4 cup fresh shredded parmesan cheese
Salt and pepper to taste
1 tablespoon fresh parsley chopped
Directions
Pat steaks dry with paper towel. Season with salt and pepper.
Heat a large cast iron skillet or grill over medium-high heat. Sear/grill steaks for 4-5 minutes each side until browned and cooked to desired doneness.
Transfer steaks to a warm plate; set aside.
Melt 2 tablespoons butter in the skillet. Add shrimp to the skillet, season with salt and pepper and sear until just cooked and pink -- about 2 minutes. Transfer to a bowl; set aside.
To the same skillet, add the remaining butter, add the garlic, sauté until fragrant (about one minute).
Pour in the white wine (or broth), and allow to reduce to half, while scraping any bits off of the bottom of the pan.
Reduce heat to low-medium heat, add the cream and bring to a simmer, while stirring occasionally. Add in the parmesan cheese; allow to melt through the simmering sauce. Season with salt and pepper to your taste.
Add the shrimp back into the pan; sprinkle with the parsley, and stir through.
Serve with steaks.
Sirloin Steak
Top sirloin is a naturally lean, thick cut of steak with a bold, beefy flavor. This versatile steak is delicious on its own, adds huge flavor to recipes, and cooks well with marinades and sauces. It can be broiled, grilled, skillet-cook or stir-fried. When cut into cubes, sirloin steak is also great for quick-cooking kabobs. A favorite way to enjoy this cut of meat is with a simple pan sear, and a dollop of garlic butter on top.
Ingredients
1 1/4 pounds pasture raised top sirloin steak
salt and pepper to taste
1 tablespoon olive oil
4 tablespoons butter softened
1/2 teaspoon garlic minced
1 tablespoon minced fresh herbs such as thyme, parsley or chives, plus more for garnish
Directions
Pat each steak dry with a paper towel. Heat a large cast iron skillet or other heavy pan over medium high heat.
Pour the olive oil into the pan. Season the steaks on both sides with salt and pepper.
Place the steaks in a single layer in the pan. Cook for 4-5 minutes per side or until browned. Use a thermometer to cook the steak to your desired level of doneness.
While the steak is cooking, place the butter in a bowl along with the garlic, herbs, salt and pepper. Stir to combine.
Let the steaks rest for at least 5 minutes off the heat. Place a dollop of butter on top of each steak. Slice the steak. Garnish with additional fresh herbs if desired, then serve.
Pasture raised vs grass fed vs organic. What does it all mean? Part 1 of 2
Is it organic? Grass-fed? Grass-finished? Pasture-raised? Food producers use a baffling number of terms and claims to describe their products. These labels can be confusing, but understanding what these terms mean can help you make the best choices for the environment, your personal preferences, and the health of your family when purchasing meat.
There is a lot of overlap between organic and grass-fed beef because both practices represent a dedication to raising healthier, less chemically-contaminated cows. However, not every cow raised on the pasture is USDA Certified Organic, and not every organic cow is fed a 100% grass diet or allowed unlimited access to the range. According to the USDA, organic cattle are raised in conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and are not administered antibiotics or hormones.
When you see the term “grass-fed,” this means the beef is produced from cattle that consumed grass and foraged as part of their diet at some point during their lives. Pasture-raised refers more specifically to where an animal eats (a pasture) as opposed to what (grass) an animal eats. It is an important distinction that pork and chicken can be pastured-raised but not entirely grass-fed as pigs and chickens can not survive solely on grass and require some grain in their diets.
A grass-finished label means that cow ate nothing but grass or forage for their entire lifespan. Grass-finished beef tends to have a beefier texture and flavor- like wild game. Cattle that are grain-finished are fed grain for a few months leading up to when they are butchered. This is typically done in order to fatten them up. This beef tends to have higher fat levels overall and the flavor might be perceived as bolder and juicier.
At Cascade Organic we are committed to sourcing from farmers and ranchers who are committed to using the most sustainable and humane practices. Get to know some of our family of producers!
Painted Hills Natural Beef has been owned and operated by seven ranching families since 1996. They believe good land stewardship and humane animal welfare practices are essential for an exceptional product. The cattle of Painted Hills Natural graze on family farms throughout the Pacific Northwest, are fed a 100% vegetarian diet of locally-grown alfalfa, hay, barley, and corn, and are never given hormones or antibiotics. Painted Hills Natural Beef is consistently tender, juicy with a slightly sweet, buttery flavor, as a result of the custom grain blend their cattle are finished on.
Marion Acres is a two-family farm located in Hillsboro, Oregon, offering pasture-raised chicken, turkey, pork, beef, and eggs. They practice holistic land management and their animals are moved onto a fresh, thick section of pasture every day giving you the healthiest and most nutritious meat possible. Marion Acres processes their own poultry ensuring that each bird is treated humanely and processed with care.
Champoeg Farm’s turkeys and chickens are pasture-raised in St. Paul, Oregon, just 30 minutes south of Portland. Their birds live in open paddocks where they are moved frequently to fresh pasture to yield healthy, flavorful poultry. By exposing the animal to a variety of edibles and decreasing stress, the pasture method fosters a distinct, deep flavor. Humanely raised, and always antibiotic-free, Champoeg Farms poultry is processed at the peak of flavor right on the farm.
Revel Meat Co. is one of the last USDA meat processors in Oregon and they are committed to helping small and mid-size ranchers gain market access in Portland and surrounding areas. By supporting these farmers to get a fair price for the animals they raise, we can ensure that we will continue to have local meat in Oregon. Revel Meat partners with ranchers who practice environmental sustainability, unique raising practices, and humane handling practices.
Look for part two of this blog post where we talk about some of the different cuts of meat available at Cascade Organic and the best ways to prepare them!