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5 Simple Ways To Cook More On Weeknights (Healthier & Save Money!)



We all know the value of making our own food, and I think most of us like the idea of having a home cooked meal every night, but despite intellectually understanding the benefits of cooking for ourselves (and starting each week with the best of intentions), many of us often find ourselves reaching for the phone or the microwave when it comes down to actually feeding ourselves after work. And it’s not that we’re all lazy, or undisciplined (though of course that is the case for some). The problem is that we are disorganized, and the unforgivingly rapid pace of modern life rarely accommodates those who fail to plan ahead.

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If this sounds like you, or even if you’re someone just looking to enliven your weeknight meals, then the below list should help making real food every night become an (almost) effortless reality. And while the words ‘meal prep’ may send a shudder of anxiety down your spine, I promise: it gets easier with practice. Soon you’ll have a Pinterest-worthy fridge filled with prepped veggies and cooked grains just waiting to be turned into delicious, inventive, and fast meals.


It all starts with a plan. Creating a weekly menu plan may sound tiring, even restricting, but it is actually the most liberating thing you can do towards realizing your dinnertime goals. Deciding what to make for dinner when you’ve just come home from work and are exhausted, starving, and rushed is no way to cook. It promotes neither creativity nor healthy choices, and it’s certainly not fun, which means you’re more likely to avoid the whole experience the next time it rolls around (which, unless you are superhuman and don’t require food for extended periods of time, will probably be the same time tomorrow night).

Your plan can be as detailed or as cursory as you like, so long as it enables you to organize yourself ahead of time: grocery shopping, meal prep, recipe searching, whatever. This will save you from so much unnecessary stress each night, and allow you to avoid falling into the trap of trying to make healthy choices when you’re feeling desperate. You should be able to come home already knowing what to make for dinner, with everything necessary to prepare it already in your fridge.

It also gives you something to look forward to. You planned your menu, so (presumably) you filled it with things you like to eat, or are excited to try. This really doesn’t need to be a chore — it should be fun! I can’t be the only one who loves scoping out (and drooling over) restaurant menus before I ever enter the building; now you can have that experience every night!


Making grocery lists saves you time and money in equal measure.

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When you create your menu plan, you should create your grocery list at the same time, seeing what you have on hand already and planning to buy what you don’t. You can also do this backwards, planning a menu based on what’s in your fridge or cupboard.

Either way, writing a list ensures you don’t wander around the grocery store aimlessly, picking up whatever catches your fancy, which often leads to a fridge full of food and you having no idea what to do with all of it — or worse, a cupboard full of junk you bought impulsively. And while I admittedly do love to get my recipe inspiration from the store (or even better, farmer’s market) itself, I still go with a list in hand and an idea of meals I’d like to make during the week, then adjust according to what looks fresh.

Making a list also helps you keep your food costs down, as you only buy what you are planning to use for that week. This eliminates food waste as well, a major problem in North America.

But my favourite part about making a shopping list? It means I probably won’t have to make any last minute trips to the store while I’m in the middle of cooking something — an occurrence which, without a car, is always a major hassle!


Arguably the most crucial element to eating well during the week, meal prep is the hallmark of organized chefs and efficient home cooks the world over. All you have to do is set aside an hour at some point during the week that is convenient for you; Sunday afternoons always worked best for me, but perhaps you’d rather do it after dinner one night while catching up on your favourite show.

Depending on what you’re making, this probably isn’t going to be a full hour of active cooking time. Meal prep can be as simple as cooking a pot of your favourite grains — maybe you want rice this week, or perhaps you’re craving quinoa — and/or some beans, and steaming a big batch of vegetables. Make yourself a couple of dressings, quick pickle some onions or other veggies if you’re feeling particularly enthusiastic, and you have yourself the basis for a number of great weeknight meals. When you’re ready to eat just throw in some fresh greens, some nuts or seeds, and protein of your choice, and you’re done! And these same principles can be applied to making your lunches for the week, too.

The other option is to make a large batch of one or two full meals that you can eat throughout the week. A big pot of soup or stew is a timesaving dream, or if your Sunday is particularly free from commitments, why not make a veggie lasagna? The time invested will be worth the joy you feel coming home to an amazing dinner each night.

Either way, the difference between having rice and veggies already cooked in the fridge and having to cook them when you get home from work — plus all the dishes this means you’ll have to do when you’re tired — will be incredible. You get home, you’re hungry, you want dinner now, not an hour from now. Just think about how easy dinner would be this way.

On a related note, every good chef knows the importance of the mise en place, which is the French culinary term for “putting in place,” or in other words, setting up. It means having things ready before you begin to cook — your onions are diced in one bowl, your garlic minced in another, all prepared so you aren’t scrambling about trying to chop and measure while your sautéed veg goes from perfectly caramelized to utterly burnt. While meal prep in the sense that we have established above doesn’t take things quite this far, the concept is the same, and once you begin organizing yourself in this way, you may find yourself investing more time beforehand into making the actual experience of cooking efficient, stress-free, and fun.

Slow Cooker

What could be easier than throwing some things into a pot, turning it on, and coming home several hours later to dinner stewed to perfection? The smell when you walk in the door alone should be enough to convince you to use your slow cooker more often, but the convenience really can’t be beat. You can make all kinds of things in these devices — soups, stews, baked beans, overnight oats — even caramelized onions!

Here’s a list of 10 vegan slow cooker recipes to get you started.

Go Online

Don’t be afraid to try new recipes! The internet has a staggering wealth of resources to draw from — everything from classic recipes to the latest vegan innovations — and offers plenty of how-to videos and tips and tricks to help you along the way. You can also find healthy versions of all your favourite takeout foods, ensuring you don’t feel like you’re missing out on that Thai curry or pasta al forno you love so much just because yore cooking for yourself.

Your own version will probably taste better and be healthier for you, anyway, and you will come to value the sense of accomplishment that comes with trying something new. Plus, once you’ve mastered that difficult recipe, having learned about new ingredients and spices in the process, you can show off what you’ve learned to your friends and family. Master your fear of trying something new and going outside your comfort zone, and you will be grateful you did so.

Let the internet inspire you. Whenever I need recipe ideas, I always turn to my favourite blogs; between the often thought-provoking and informative written posts, the stunning visuals, and the creative recipes, today’s blogs are a foodie’s dream come true. Sometimes I browse just for the fun of it, while other times I search for ideas to help me use up whatever leftover veggies are sitting in the fridge. Bought a vegetable you’ve never tried cooking with before? The internet can help!

This is also a great time to catch up with your family. It’s likely you have many treasured memories of your mother cooking for you, or your grandparents, or some other adult in your life. There is always that one dish from your childhood that comforts you from the top of your head down to the tips of your toes, making you feel safe, and warm, and loved.

Whether it’s the soup your mother made for you every time you were sick, or that special bread your grandmother used to bake when you came to visit, food connects us to our heritage, to our family, and to our own past. Why not set up a Skype call with your grandmother one day and learn how to make that borscht, or arancini, or whatever it is that brought a smile to your face as a child? Not only will she appreciate hearing from you and having the opportunity to pass on her significant knowledge and experience, but you will be preserving a part of your culture for future generations to enjoy.

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The Damaging Effects Of 5G WiFi On Your Health



Wireless radiation is a huge health problem that continues to be ignored and another opportunity for us to gaze into the past of similar occurrences and learn from our mistakes. Take tobacco for example, at one time in history you were considered a fool and ‘crazy’ for speaking up against the big tobacco companies and letting people know that cigarettes compromise our health. Today, science has spoken, and it has spoken for a long time, despite what the corporations put out into the public and the “science” they used to approve these things in the first place.

There doesn’t seem to be much more of a difference between communication companies that sell and manufacture wireless products and services, which, according to hundreds of scientists and countless amounts of publications, are urging authorities to pay closer attention to what wireless radiation is doing to human health.

This is one of the multiple examples where corporate control rules and dictates government policy, policies that favour big corporations at the behest of planet Earth and the rest of the human population. But it’s more so apparent in North America.

European Restrictions

In Europe, multiple countries have restrictions on WiFi and have pointed out some disturbing things. France passed a law in 2015 banning WiFi from all nursery schools, the law states that WiFi must be turned off in all elementary schools when it’s not in use. W wired connection if possible, is preferred. Advertisements directing cell phone use towards young children are banned.

An example from Namibia states quite clearly that current so-called “safety” standards don’t protect citizens from long-term health effects, and that the guidelines governing their use do not guarantee adequate protection against the effects of long-term exposure.

Other countries include Belgium, Spain, Israel, Australia, Italy, Switzerland, Germany, Austria, India, Finland, Cyprus and more.

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Why are they saying no to WiFi? See for yourself:

You can access hundreds of these scientific papers and read more here, just click on the science section and under each heading, there are links directly to the research. If you click on the drop-down tab, a list of scientific references as documentation appears. 

Related CE Article with more information:

Why Multiple Countries Have Banned Wifi & Cell Phones Around Schools, Young Children & Fetuses

Yes, we are making progress, and awareness is being created and steps are being taken, but the corporate take over of North America and almost the entire planet is simply brushing our health under the table, because, unfortunately, they have the power to do so.

At the same time, we are the ones using this technology. It’s becoming so useful, and so easy to just rely on the corporation like we do with everything else. How ironic is it that we raise money and advocate for cancer, yet support the very things that are contributing to it, on grande scales?

Millions of children and adults in schools around the world spend significant amounts of time around wireless devices and Wi-Fi. Many schools are introducing Bring Your Own Device (BYOD) policies and installing industrial wireless routers for tablets. However, wireless devices expose students and staff to microwave radiation that can impede learning and overall health. Studies have shown that microwave radiation can damage reproductive systems, impact the immune system, alter brain functioning, and may increase cancer risk. Tablets have up to 5 antennae that are constantly emitting short intense bursts of radiation even when not connected to the Internet. Wireless devices in classrooms thus result in multiple sources of wireless radiation exposure. – Environmental Health Trust

The 5G Health Concerns

So, what about 5G? Science already indicates that the current wireless technologies of 2G, 3G and 4G – in use today with our cell phones, computers, and wearable tech. – creates radio frequency exposure which poses a serious health risk to humans, animals and the environment. 5G is the term used to describe the next-generation of mobile networks beyond the 4G LTE mobile networks used today. 5G is intended to be the technology that allows the “Internet of Things” (IOT) to exist and connects all internet connected devices together.

Scientists have been studying the health effects of 5G and wireless radiation and are deeply concerned with their findings and are calling for a stop to the rollout of 5G,  as well as a halt to the proposed increase in radio frequency radiation exposure to the public.

Thanks to all of the efforts by various researchers, scientists and more, the world is waking up to this information and it’s actually starting to become talked about within the mainstream. It always seems like such a long process from the point where something is known, to actually mass consensus and action steps being created.

A CBS news report recently emphasized:

The wireless industry is in a race to roll out 5G service. The network is supposed to be up to 100 times faster than current data speeds, but it requires cellphone tower equipment to be closer to users than before. Wireless companies in the U.S. say they’ll have to install about 300,000 new antennas – roughly equal to the total number of cell towers built over the past three decades. That’s causing outrage and alarm in some neighbourhoods, as antennas go up around homes.

5G requires the installation of new equipment across the U.S. Every wireless company is working to build its own 5G network. This is worse than cell phone use, and yet, according to government health authorities, “a limited number of studies have shown some evidence of statistical association of cell phone use and brain tumour risks… but most studies have found no association.”

Waiting for high levels of scientific and clinical proof before taking action to prevent well-known risks can lead to very high health and economic costs, as was the case with asbestos, leaded petrol and tobacco.
Dr. Martin Blank, Ph.D., from the Department of Physiology and Cellular Biophysics at Columbia University, has joined a group of scientists from around the world who are making an international appeal to the United Nations regarding the dangers associated with the use of electromagnetic emitting devices like cell phones and Wi-Fi. He and hundreds of other scientists around the world are currently petitioning the UN, and have been for quite some time, regarding the dangers associated with these devices.

“Putting it bluntly they are damaging the living cells in our bodies and killing many of us prematurely” (source)

Melissa Arnoldi, who leads AT&T’s efforts, said “if it’s not already in your neighbourhood, it’s coming.” This is quite concerning, she told CBS news that “5G uses high-frequency waves that support faster speeds but don’t travel as far as current wireless frequencies. So instead of relying on large cellphone towers spread far apart, they need “small cell” sites that are much closer together.”

Sometimes I wonder, how is this even allowed to happen? Who are the people which control what type of information with regards to our health gets emphasized, and what doesn’t?

This new 5G equipment is currently being installed in a neighbourhood near you.

I’ll leave you with this TED talk by a Silicon-valley engineer turned technology health advocate, Jeromy Johnson.

Related CE Article:

FCC Intimidates Press & Evades Questioning About Wireless & Cancer at 5G Rollout 

 Solutions Exist

You can use a wired connection, which is very fast and in most cases faster than a wireless connection. Minimize your cell phone use, and perhaps look into some devices that may be used to block the biological effects this stuff is, does, and can have on us.

FactSheets:What Parents Need to Know About Wireless Radiation,

American Academy of Pediatrics Recommendation Protect The Ones You Love Card  English,Spanish

BabySafe Project: “Reduce Your Wireless Exposure”English BrochureSpanish Brochure

New Jersey Education Association Minimize health risks from electronic devices”Article,PDF of Recommendations

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Your life path number can tell you A LOT about you.

With the ancient science of Numerology you can find out accurate and revealing information just from your name and birth date.

Get your free numerology reading and learn more about how you can use numerology in your life to find out more about your path and journey. Get Your free reading.

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This Super Simple Breathing Technique Can Help Alleviate Anxiety & Depression



In Brief

  • The Facts:

    Small study finds breathing technique can help treat major depressive disorder and anxiety.

  • Reflect On:

    The answers to our challenges are much simpler than we thought, we have everything we need inside of us. Great alternative to prescription anti-depressant medication, or other substances.

The breath is one of the most underrated and under-utilized methods of healing. Breathing comes naturally to us, we do it without thinking, which is why it is not something we generally think of as a way to connect deeply with ourselves, calm our anxieties or even reach higher levels of consciousness. Something as simple as breathing can help those who suffer from severe mental conditions and those who have survived global disasters.

There are many forms of breathwork, there is the well-known Holotropic Breathing, made popular by the Iceman himself, Wim Hof. There is another technique known as transformational breathwork and the featured practice of breathing that will be featured in this article, resonant breathing or Coherent Breathing, which is a trademarked term.

This specific style of breathwork came from years of studying the ancient breathing practices of indigenous people all over the world including those from African, Hawaiian, and Native American traditions.

Assistant clinical professor of psychiatry at New York Medical College, Patricia Gerbarg, studies the technique with her husband, Richard Brown, associate professor of clinical psychiatry at Columbia University College of Physicians and Surgeons. “We wanted to identify a short program that could be given quickly to people, that they would have immediate relief within five or ten minutes, and that over time would produce long-term changes,” Gerbarg told Vice.

The Study

A study published in the Journal of Alternative and Complementary medicine in 2017 led by researchers from Boston University asked 30 people with major depression to practice the breathing technique regularly as well as Iyengar yoga. After 3 months, results from a standard depression inventory test showed how the depressive symptoms had significantly declined.

Even though the study size was very small, it is comforting to know that something as simple as breath alone could help to alleviate symptoms of severe depression. No pills needed. This technique is especially powerful because it can be practiced anytime, anywhere. The process involved taking regular breaths in and out of the nose, at a pace of 5 breaths per minute, each breath in and out taking around 6 seconds. When starting out, it is recommended that this be practiced with the eyes closed, but once you get it under control you can easily do it with your eyes open, meaning while you’re driving, while in a meeting, anytime during the day that you may find yourself feeling anxious, stressed or down. Gerbarg says, “It’s totally private. Nobody knows you’re doing it.”

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The breath should be calm and gentle because the goal is to balance the sympathetic — fight or flight with the parasympathetic — rest and digest areas of the nervous system. Interestingly, when the couple first began looking into the power of the breath, the first thought was that this must send extra oxygen to the brain that we may have otherwise been lacking. However, they knew that there must be more to this to explain the profound effects they had been seeing in those who practiced the breathing technique. Not to mention, some types of breathwork actually decreases the amount of oxygen going to the brain.

Why Does This Work?

Gerbarg and Brown believe that the reason this technique works is thanks to the vagal nerves, those connecting the brain to the body and what tell the organs when to beat, digest, breathe and all other functions, have been found in recent years to send even more messages in the opposite direction from the body to the brain. “These ascending messages strongly influence stress response, emotion and neurohormonal regulatory networks,” stated in a book written by the couple, Yoga Therapy: Theory and Practice.

According to Gerbarg, “Respiration is the only autonomic function we can voluntarily control,” it’s easy to see how changing the breathing pattern can shift the messages received by the brain.

The calm and even breaths send messages of safety, according to Gerbarg, this can reduce anxious or depressive thoughts and makes way for more loving and connected emotions to be felt. Adverse reactions are generally rare, but those with asthma or other breathing conditions should only try this practice under the guidance of a trained professional.

We really do have everything we need inside of us. Our human bodies are magnificent, and if something as simple as breathing can help alleviate symptoms of depression, then we should certainly be studying this more. If you are skeptical about this information and feel it’s too good to be true, give it a shot next time you find yourself feeling down or anxious and see if it helps!

Much Love

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Your life path number can tell you A LOT about you.

With the ancient science of Numerology you can find out accurate and revealing information just from your name and birth date.

Get your free numerology reading and learn more about how you can use numerology in your life to find out more about your path and journey. Get Your free reading.

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It’s Not New: Pictures Show The Fight Against Vaccines Is Well Over 100 Years Old



In Brief

  • The Facts:

    The struggle against vaccination, especially compulsory vaccination mandated by a government/industry coalition, was met with fierce resistance from people during the early history of vaccination over a century ago.

  • Reflect On:

    What does the pictorial evidence of opposition to vaccines from early in the previous century tell us about today's vaccine industry?

In the foreword to the book by Doctor Suzanne Humphries and Roman Bistrianyk entitled ‘Dissolving Illusions: Disease, Vaccines, and the Forgotten History,’ Dr. Jayne L. M. Donegan sums up the vaccine ‘landscape’ that she and all MDs enter into as they become doctors:

Despite questioning the safety and efficacity of vaccination by reputable medical men since its introduction, debate has been, and is, increasingly discouraged. Information published in scientific journals is used to support this position, other views being regarded as “unscientific.”

It was a received “article of faith” for me and my contemporaries, that vaccination was the single most useful health intervention that had ever been introduced. Along with all my medical and nursing colleagues, I was taught that vaccines were the reason children and adults stopped dying from diseases for which there are vaccines. We were told that other diseases, such as scarlet fever, rheumatic fever, typhus, typhoid, cholera, and so on, for which there are no vaccines at the time, diminished both in incidence and mortality (ability to kill) due to better social conditions.

You would think–as medical students who are supposed to be moderately intelligent–that some of us would have asked, “But if deaths from these diseases decreased due to improved social conditions, mightn’t the ones for which there are vaccines also have decreased at the same time for the same reason?” But we didn’t.

The medical curriculum is so overloaded with information that you just have to learn what you hear, as you hear it: nonvaccinatable diseases into the social conditions box and vaccinatable diseases into the vaccines box and then onto the next subject.

What this book especially brought to light for me was not just that open ‘debate’ on vaccination is systematically stifled, but the gruesome early history of vaccination itself is hidden, suppressed, and denied. For me, just knowing the early history of vaccination has been enough for me to see that all along this phenomena has fundamentally been about power and money, in complete and abject disregard for human health. I believe an open-minded reading of the book mentioned above will lead you to the same conclusions.

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Early Resistance Against Vaccines

The early history of vaccines is fraught with egregious trial-and-error ‘science’ on humans treated as guinea pigs matched with strong-arm tactics at compulsory vaccination. But even though they were dealing with human populations that were not as educated as we may be today, the illness and deaths of children resulting from vaccination were not lost on parents–and in some cases, before the medical establishment had full control over their doctors’ muzzles, were admitted to by doctors. Here are a few among many pictorial examples and their heart-breaking stories:

Public Gatherings

At a time when mainstream media, government, and the medical establishment were not the well-oiled machine of elite propaganda they are today, public outrage and attempts to mobilize against compulsory vaccination were squarely in the public eye:

Anti-Vaccine Literature And Images

Like today, there were professionals and researchers speaking out against the dangers of vaccination, and probably suffered from the same lack of funding to proliferate their message.

Comparisons With Today

One would imagine that if the early vaccine industry actually cared about public health, that even the death or crippling of ONE CHILD that occurred directly after vaccination would cause them to shut down operations until they could verify that this death was not caused by vaccines. Alas, these pictures demonstrate otherwise. And if it did not happen then, it certainly is not happening now.

The outright lie found on government medical websites that ‘vaccines are safe and effective’ belies the fact that a special fund and a special court was set up by the government to issue compensation to sufferers of vaccine injury that has already paid out over $3.7 billion dollars. The fact is that this court was set up to prevent people from being able to sue vaccine companies directly, because it was forecast that all the vaccine manufacturers would go bankrupt if they were not protected from being sued. That’s how ‘safe and effective’ vaccines have proven to be.

Sure, today there is less of a push towards compulsory vaccination–but that is in part due to the awesome and tireless work of enraged citizens at the turn of the century as evidenced in these pictures! All that happened was that the vaccine industry realized that they could better ply their trade by focusing not on forced vaccination and the obvious resistance it generates, but rather by controlling the narrative with well-funded propaganda through coordinated efforts of the medical establishment, government, and the media. Part of this effort is hiding the history from us that we see in the pictures featured here.

If we are to become clear as a collective about the big picture of what is going on behind government and industry policy today, sometimes a brief look at history is all it takes.


Get Your FREE In Depth Numerology Reading

Your life path number can tell you A LOT about you.

With the ancient science of Numerology you can find out accurate and revealing information just from your name and birth date.

Get your free numerology reading and learn more about how you can use numerology in your life to find out more about your path and journey. Get Your free reading.

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