Grains&More

vaccines in the news

2012-01-26T11:02:00.000-06:00

breastfeeding baby | photo: irene

Over on my Facebook page recently I shared an article about a study which appeared to indicate that breast milk inhibits the effects of childhood vaccines. The authors posited that mothers should not breastfeed their children so that the vaccines would be able to effectively do their thing.

I disagree strongly. Breastmilk is nature's way of conferring immunity from mother to child in a safe, effective way. If breastmilk lessens the effectiveness of vaccines perhaps the vaccines themselves need to be looked at more critically. And just maybe those vaccines are not really as thorough as the pharmaceutical companies claim they are. I find myself frequently dismayed when manufacturers attempt to improve on a natural biological process just so they can sell drugs, etc.

Now it turns out that there are other inhibitory factors that can lower vaccine effectiveness. These common chemicals, (perfluorinated compounds (PFCs), found in things like teflon and microwave popcorn bags), appear to reduce the effectiveness of vaccines.

I'd like to start by reminding folks that I am really against microwave popcorn (see addendum 1 of this blog post). PFCs sometimes referred to as perfluorooctanoic acid (PFOA), are just nasty business. If you want to eat popcorn choose organic popcorn (to avoid GM contamination) and make it on the stovetop or in a hot air popper. Dressed with melted coconut oil and the seasonings of your choice it's a great snack. [side note: I admit the snarky side of my nature wonders if now that pharmaceutical companies know that PFCs reduce the effectiveness of their vaccines will they somehow lobby to remove them from use? Because in spite of consumer protests the manufacturers are still using them.]

However, back to the topic at hand, the main point here is that we need to think about our health. This means thinking about our food, what touches our food, where it comes from, how it nourishes us, our environment, and the impact that all of these things have. There is a cumulative effect from eating badly. And by badly I mean not only food that is not wholesome and nutritious, but food that is contaminated in some way.

Those babies who were born with PFCs in their bloodstream got it from their mother and from the environment that she lived in. If we support healthier mothers we will make healthier babies.

Whether you believe in vaccines or not surely you believe that it is not right for our environment to be so toxic. For babies to be born with a "sluggish" immune system that "doesn't respond as vigorously against micro-organisms." We need to clean up our food. We need to make changes to our environment which support health. And we definitely need to breast feed our babies.

on my mind monday

2012-01-23T10:37:00.000-06:00

newspaper | photo: mconnors

It's Monday and these are the news articles that have caught my attention from around the web:

A look at the $175 in your compost - That's how much many Americans throw our per month in food. Most of it probably goes straight to the landfill not to a compost pile. Wherever it goes, however, is a huge waste of food and resources. We work hard at our house to make good use of leftovers, to plan what I call sequential eating, and menu planning. This idea of not wasting food ties in with what Jonathan Bloom has been promoting for a while through his book, American Wasteland, and his Wasted Food blog. Given the rising cost of food, it makes even more sense to think about what we're eating and how much we're buying.

Walnuts Are Drugs - Says FDA - seriously? This is just ridiculous. There are large numbers of scientific studies showing the health benefits of walnuts but apparently this is not good enough for the FDA. It kind of makes me wonder how oats managed to get their approval for their ability to lower cholesterol (which they do. There are studies to this effect and yet oat producers are not being told they cannot use those studies). I have no problem with stopping unvalidated health claims, but where there is evidence that shows the healthful benefits why is the FDA stopping them? Of course this is the same agency that told the cherry industry that they couldn't promote the healthful benefits of cherries, even with USDA funded studies that showed exactly what the producers were claiming. Obviously there is a huge conflict of interest between food and drugs.

Fruits and Veggies Challenge - ever since reading last week about the sad fact that the USDA is not going to use the clever videos promoting fruit and vegetables they received in response to their contest, I have been working my way through watching the videos. They're all good, one I like a lot is the Fruit Veggie Swag video. I find it ridiculous that the USDA has received some wonderful replies that clearly promote eating more fruits and veggies and they won't use them. I would much rather watch these than an over-hyped unhealthy fast food ad.

Just Label It - This link takes you to a video by Robert Kenner, the filmmaker who made Food Inc. I am a huge proponent of food labeling for all sorts of reasons. I am very much pro-label for GMO and believe we all have a right to know what's in our food. The website also allows you to tell FDA Commissioner Hamburg how you feel about this issue.

disclosure: cmp.ly5

diabetes and diet

2012-01-17T09:32:00.000-06:00

There's been a lot of buzz around the internet the last week about a celebrity chef who has Type 2 diabetes. This morning the rumors have been confirmed. Paula Deen spoke with USAToday this morning and shared that she has been struggling with type 2 diabetes for three years. She's also inked a new deal with Novo Nordisk, a pharmaceutical company which makes diabetes medication.

First, I'd like to start by saying I'm very sorry to hear of Paula's diagnosis. Diabetes can be a challenging disease to deal with and the health complications from it can be very serious. I hope that she manages to get her diabetes under control and wish her well on this healthy journey.

On the other hand, I'm wondering about how this will change or affect her cooking and the food that she has promoted. She does say that she and her sons have created diabetic friendly versions of some of her recipes. And she is exercising and has given up sweet tea. But she still plans to promote, for the most part, the same type of food. In the USAToday article they quote Paula as saying she's not changing her show because of the diagnosis but, "I suspect I'll stick to my roots but will say a little louder, 'Eat this in moderation.'"

That's really not the answer. Paula Deen is uniquely poised to be a beacon for nutrition education, to help people understand the connection between your food, your thinking about your food, and your health. To continue to eat food which you know is a major cause of your illness and expect to simply take medication to correct it is not honoring your body. It's time to grow up and move past the child-like petulance that says 'I like this so I'm going to eat it anyway.' There is so much wonderful food out there, so many flavors, textures, methods of cooking, and more. There's no need to limit yourself to one type of cooking, especially if you know it's making you sick. As someone who works with food every day she is certainly in a position to make delicious food that is also healthy.

Diabetes is an illness that, for many, responds very well to dietary changes. Reducing sugars, increasing nutrient density, using healthy fats, etc. Yes, changing dietary patterns takes some time. Yes it takes some time for your palate to adjust as well. But it is possible and it is so very worthwhile.

It is my sincere hope that this is early days yet. Perhaps now that she is becoming a public face for diabetes and diet Paula Deen will learn to make healthy, delicious changes. I always say "Eat well to be well." I hope that she can learn to do this and teach others to do the same.

colic and probiotics

2012-01-16T11:02:00.005-06:00

crying newborn | photo: Melimama

Recently I wrote a post about gut health and allergies. In that post I mentioned a study that was done in Sweden which seems to highlight the benefits of having a diverse bacterial eco-system in the gut to help protect against future allergies and conditions, including eczema.

Strong and diverse health does more than protect against allergies. It is also important for babies when it comes to colic. Colic is believed to affect as many as 1/3 of all babies. There does not appear to be a difference between those babies that are breast fed and those which are bottle fed. There are many different theories as to the cause of colic and it's important to note that no one knows for certain. Given that we are bio-individual creatures it's likely that there are multiple reasons. Dietarily there appears to be some success for a large number of babies when lactose (milk sugar) is removed from their diet. These babies have what is referred to as lactose overload, or functional lactase insufficiency. In plain English, they are not producing enough lactase (the enzyme which breaks down the lactose) and this causes gastric distress. This is not lactose intolerance, but rather the undeveloped digestive system not having enough lactase; this situation does correct itself over time.

Over the past few years the health of the intestinal eco-system has come under scrutiny as a possible reason for colic. Back in 2009 researchers at the Texas Health Science Center (THSC) in Houston found a connection between gut health and colic. The study seemed to indicate a correlation between bacterial balance and colic. Although the initial study was a small one, all the colicky infants tested positive for Klebsiella, a bacteria which is often found in the mouth and intestines of adults. The study concluded, "Infants with colic, a condition previously believed to be nonorganic in nature, have evidence of intestinal neutrophilic infiltration and a less diverse fecal microflora." (the less diverse microflora theory was shown to be true in the Sweden study mentioned above.)

Now another, study published in the journal BMC Microbiology in June 2011, appears to show positive results for inoculating with beneficial bacteria, such as lactobacillus. In this study two strains of lactobacillus had positive, antimicrobial effects. Studies are continuing to see which strains are best; I assume the studies will also look at how to best deliver probiotics to the infant without overwhelming their system.

I know many mothers add higher levels of probiotic foods to their diet in order to help their own immune systems be as strong as possible. I also know some mothers who have used liquid probiotics and put it on their nipples just before breast feeding in order to help the infant get some beneficial effect. If you feel it would be beneficial to add probiotics to the diet of your infant child it's important to let your health care professional know. If you are working with a lactation specialist let them know as well.

One thing that neither of these studies addresses is the gut health of the mother. As I've mentioned before, Dr. Natasha Campbell-McBride points out that most gut disturbances tend to be generational disorders. It is highly beneficial for the mother to have a strong bacterial eco-system, this is what gets passed along to the infant and what helps to inoculate them during a natural birthing process. For all of us, having a strong, diverse, healthy gut is important to health. Now it looks like it's even more important to support the health of future generations.

news review...or...it's on my mind monday

2012-01-16T09:45:00.000-06:00

in the news | photo: mconnors

I'm always looking up information about food, health, and what's in the news. Just as an experiment this is a posting of what's I'm reading right now, some of which may or may not turn into a blog post, but all of which is of interest to me. I'd be curious to know if any of this is of interest to you. In no particular order (other than this is what's open across my browsing window) here's what's on my mind:

The little county that could get CA to rethink methyl iodide - I've written about this before. Essentially CA agreed to let agricultural companies use a known carcinogen (so effective that it is used in laboratories to reliably cause cancer) on strawberry crops. In spite of massive protests CA went ahead and approved it anyway. Turns out the fight is still on. This gives me hope that this awful carcinogenic chemical will be banned. Until then I have essentially fought back the only way I know how. I purchase no strawberries from California at all, even the organic ones.

Public Park Helps Feed 200,000 People Every Month - I love this. What a great solution to help feed those who are hungry and also make effective use of public lands. This ties in to a video I shared on my Facebook Page about Suburban Homesteading/Urban Victory Gardening. Looking at the info I see it's the same guy, John from Growing Your Greens. I've subscribed to his YouTube channel and am looking forward to more good info.

Low Vitamin D Ups Diabetes Risk in Kids - One more reason to check your vitamin D levels. I think sometimes people tune out the vitamin D message believing that they are getting enough from their milk. Sadly that's often not enough, especially if you are drinking skim milk. Vitamin D is important for so many different reasons and across different populations. Are you over 65? Check your vitamin D. Is it wintertime and you live in a Northern latitude? etcetera etcetera etcetera. Check your vitamin D. I'm not saying everyone needs to supplement, but it's easy to check and if you are low you probably do need to supplement. Always get the 25 hydroxy test rather than the 1,25 dihydroxy - it's a better indicator of your vitamin D status.

Apple Juice Made In America? Think Again - This one surprised me. Because I know we have so many apple orchards in the US I just assumed that our apple juice was made here. Turns out it's not. Given that so many children drink it (and the recent fungicide contamination of orange juice) I'm even more convinced that getting our food from abroad is not necessarily a good idea. I believe the best thing is to get to know your farmer, buy locally, and grow your own. I'm blown away by the idea that apples which are grown in China can be juice and fossil fuels expended to bring a liquid product (very heavy) all the way around the world to us, and somehow it's cheaper. There is something very very wrong with that equation.

Programmed To Be Fat? - This looks like a fascinating program and I am going to try to see if I can borrow a copy through my local library. Given the increasing number of obesogens in our environment (I wrote an article some time back called Is Your Plastic Making You Fat?) and the rising toxicity levels for newborns this is an issue that really needs to be looked at and worked on. We are poisoning ourselves, our environment and destroying our future.

Goats being used, instead of pesticides in Eastham - I love this. What a great way to solve a problem. Instead of throwing chemicals at the issue of weeds, use goats. The goats are happy, they get fed, the town gets less toxic chemicals in their environment, the residents have less exposure and, presumably, less potential for illness.

new weight loss injection

2012-01-14T09:33:00.000-06:00

mouse on a wheel | photo: riekhavoc

Word is buzzing about a new hormone that has just been discovered. Called irisin it's believed to effectively help shift adipose (fatty tissue) from white fat to brown fat. Brown fat is desirable because it essentially burns fat. Babies have a lot of it but it decreases as they grow. In adults it tends to be concentrated in the upper areas of the chest and neck.

I'm not writing to you about this discovery so that you'll all want to run out and get some. I'm writing because I want to warn you. This is being touted as a possible new weight loss discovery. From the article I read studies showed that with exercise and irisin there were changes to the body including subcutaneous fat becoming browner, better insulin metabolism, and an increase in energy expenditure (read fat loss). The results were better in mice than in people but apparently the people results were encouraging enough that, although no one is ready to market anything, there was mention of the possibility of some day creating an injectable version. Chances are, over time, we're going to start hearing a lot more about this.

Folks there is no magic pill, potion, or injection that will cause you to lose weight without having to make changes. The biggest and most positive health changes (which are not always weight loss I might add) come about from changing the diet and changing your level of exercise. Even small changes can have a big result. Some pills and potions have had devastating effect on it's users (remember fen-phen?) while others have simply done nothing.

My suggestion is that you not rely on some apparently magical ingredient to lose weight. It's not easy and it takes time but truly the answer is to eat less, eat the right things, and move more. If you need support that's fabulous, work with a Health Coach, a Nutrition Professional, a Fitness Coach, a Wellness Coach, if you can do it on your own that's great too. Because the simple truth is that the answer doesn't lie in a pill or an injection. You cannot continue to eat Krispy Kreme donuts and lie on the sofa watching Law and Order Marathon session and expect to be in good shape or to lose weight. So now you know the word (irisin), you can ignore it and bypass what I expect to be growing hype. Focus your energy on you, your health, your journey, in a safe and healthy way.

hidden sugars, diabetes, and glycemic index

2012-01-14T08:58:00.006-06:00

raw cane sugar | photo: Fritzs

Sam recently asked, "Can you do a series on hidden sugars in foods? And their various names? I have a diabetic in the family and get very frustrated trying to cut back on the sugars."

Sugar is a very tricky ingredient in our food supply. Manufacturers want to include it because we are predisposed to like sweet foods. However, unfortunately, this often means that sugars are added to things that don't need them, leaving us with a higher sugar intake and, often, a misguided palate when it comes to understanding what our food should taste like. Common examples include adding sugar to things with fruit in them, such as applesauce, or adding sugar to things that don't really require it, such as ketchup.

One way to identify how much sugar is in a particular food is to look at the label. The sugar grams are listed as part of the nutrition facts. Obviously you want to look for lower numbers in that category. Identifying how much sugar is in something does not, however identify how many sugars or what they are. One trick that manufacturers use to manipulate the ingredient list is using multiple sources of sugars. Because most of us know that the the higher up on the ingredient list the more of that ingredient is in the package, manufacturers don't want any form of sugar as the first ingredient. So they split the sugars up by using a little fructose here, honey there, glucose at the end. This makes it very important to know the names of the various sugars.

Sugar, honey, maple syrup, agave, brown rice syrup, molasses, and barley malt, corn syrup, high fructose corn syrup and fruit juice concentrates are all forms of sugar that are fairly simple to identify by name. Sugar itself is processed into different forms from the lowest process, sucanat (which stands for SUgar CAne NATural) to the most highly processed white, or table, sugar. In between are turbinado, muscovado, demerara, evaporated cane juice crystals, and date sugar. It's important to know that in this country the majority of brown sugar is nothing more than highly refined white sugar with a little molasses added for color and moisture. It's also important to know that if you are feeding a vegetarian or a vegan, many of them will not eat white sugar as it is typically processed through bone char.

For other forms of sugar it's important to understand that in when processed, in most cases the sugar molecule is identified by the ending -ose. This includes fructose, lactose, glucose, dextrose, etc. Sugar alcohols, which do not have as much effect on blood sugar and insulin levels, primarily end in -ol. Examples would be sorbitol, mannitol, erythritol, xylitol, and others. Isomalt is the only sugar alcohol that does not follow that rule. I am not strictly opposed to sugar alcohols (unlike artificial sweeteners) however, because they are processed and can have a laxative effect if ingested in excess (or if you have a sensitive system), I feel that they should be used with caution and in moderation.

Many people with blood sugar instability who try to limit their sugar intake rely on artificial sweeteners. Listing both their common and chemical names, these are splenda, sucralose, neotame, acesulfame potassium, saccharine, nutrasweet, aspartame, and sweet-n-low. These are not healthy choices. Although they have zero calories they may to be carcinogenic or have the potential for other negative health effects.

There is another sweetener choice which is stevia. Made from a plant it is 300 times sweeter than sugar, has zero calories, and is considered a good choice for those who have blood sugar issues as it does not raise blood sugar levels. Unfortunately there are now several chemical analogs available, purevia and truvia. These are not stevia, instead they are laboratory created versions of stevia, and should be considered an artificial sweetener and avoided as much as possible.

When managing blood sugar for those who have diabetes there are several guidelines to follow:

choose natural, low process sugars in moderation
if you are going to consume sugar spread it out throughout the day rather than "saving" it all for a big dessert or other treat
when consuming sugars make sure that you are also getting some protein to help balance the effect of the sugars in your system
eating smaller meals more often, every 2 1/2-3 hours is often helpful for many people to keep a more stable blood sugar
get protein at every meal
reduce simple carbohydrates, white flour products, white pasta, white rice, these are easily broken down by the body to sugars
reduce alcohol consumption, this is easily converted by the body
eat foods lower on the glycemic index*
if you are overweight losing weight can help with blood sugar management
staying physically active is also important
don't ignore your blood sugar, if necessary work with a doctor or nutrition professional to help you properly manage your blood sugar levels**

*The Glycemic Index is how much sugar foods have in them. The more processed a food is the higher it's glycemic load. An example would be:

apples - glycemic index 38 - low
applesauce (unsweetened) - glycemic index 53 - medium

** Typical blood sugar levels (for non-diabetics) are considered to be:

fasting (before a meal) - less than 83 mg/dl
post-prandial (after eating) - less than 100 mg/dl 1-2 hours after eating

gut health linked to allergies

2012-01-13T09:31:00.002-06:00

probiotic - lactobacillus bulgaricus | photo: Gengiskanhg

A recent study done in Sweden entitled, "Low diversity of the gut microbiota in infants with atopic eczema" appears to show that higher diversity in infant gut microflora lowers the chance of allergies, including eczema.

This is of interest for a number of reasons. One, it appears to back up the Hygiene Hypothesis. This is the idea that if our environment is too clean it doesn't provide the diversity we need and also encourages the body to attack "harmless antigens." Two, it provides further information about the role of certain beneficial bacteria. Examples included proteobacteria protecting against allergies while bacteroides appear to be useful against inflammation. Three, it shows, yet again, the connection between the gut and health. Four, it highlights, to me, the dangers of the over-use of antibiotics. I have written briefly about antibiotics in our food supply here and here.

The more antibiotics that appear in our food system, the higher the toll they take on our bodies. Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome and creator of the GAPS Diet, tells us that when she looks at dysfunction in the gut she traces it back over at least three generations. The less healthy flora the parents have to pass on, the fewer strains will be available to inoculate the baby. Dr. Campbell-McBride has found the effect to be cumulative over the generations.

What does all of this mean? In addition to cleaning up our irresponsible use of antibiotics in the food supply, it also means that we need to do what we can to ensure a strong, healthy eco-system in our gut. We need to create a rich supply of diverse prebiotic and probiotic colonies. How to accomplish this? Adding fermented foods to the diet such as kefir is a good start. Other fermented foods could include yogurt and kombucha. Also eating a diet high in fiber, especially soluble fibers which are fermented by the bacteria in the gut will help. Should you require taking antibiotics it is vitally important that you take them as prescribed and finish the dose to avoid creating resistant bacteria. You will also need to re-inoculate your system by taking probiotics (antibiotics wipe out both good and bad bacteria).

While this study from Sweden highlighted the benefits of a richly diverse gut colony in infants for protecting them against allergies, I feel that supporting the gut at any time is beneficial. I believe probiotic support can go a long way toward helping to regain or maintain healthy gut function.

disclosure: cmp.ly/5

twitter party #foodrevparty

2012-01-11T08:18:00.000-06:00

As I said...it was a busy night. I actually managed to participate in two twitter parties with the second one based on Jamie Oliver's Food Revolution. The topic of the evening was Winter Seasonal Foods. This was a great topic; I love seasonal eating. We try pretty hard to eat seasonal foods in our home for two reasons. First, if it's seasonal it's often local, and that means fully ripe, fresh, and much more tasty. The other is that it keeps our taste buds and food sensibilities engaged. If you can only have strawberries when they are local and in season you sure appreciate them a whole lot more than when you buy them year round. I often find that out of season produce looks beautiful only to discover that it somehow doesn't smell or taste right.

This is an overview of an hour of fast and furious typing by a LOT of people. There are some really great ideas here about how to incorporate seasonal eating into your nutritional plan. Hopefully these suggestions will help you add more seasonal foods to your menu. I only list the first question here as the others all seemed to keep circling back to the idea of recipes, and food suggestions. There's a brief synopsis of the other questions at the end.

Winter is here for most of us, which brings new meal challenges. What seasonal foods are readily available in your area? The answers seemed to be pretty consistent (with the exception of at least one participant who lives in a tropical climate and so has no distinct tropical variation), most people talked about winter squashes, cabbages, sweet potatoes, some mention of root crops and some citrus. Recipe suggestions were great and I encourage you to use any and all of these:

parsnips in spaghetti sauce - I plan to try this
oven roasted butternut squash fries
butternut squash soup
grilled butternut squash
using butternut for vegetarian soup base
braised squash with lemongrass
butternut squash salad with raisins and ginger
risotto with winter squash and wild mushrooms
kale chips (love these!)
fermented cabbage (here's a great recipe from Nourished Kitchen)
fermented carrots (another great recipe from Nourished Kitchen)
use spaghetti squash or sauteed shredded cabbage instead of pasta
using cranberries to make whole-cran-lemonade
using cranberries for smoothies
baby carrots roasted with rosemary
roasted vegetables with herbs, acid (vinegar, lemon, etc) and olive oil
growing herbs indoors all year round for fresh seasonal flavor

Discussion continued with talk about the use of Farmer's Markets, CSA's, and the use of freezers, canning/preserving, and dehydrating as a way to deal with an abundance of seasonal produce. These were seen as a great way to obtain seasonal foods. After all, and I believe it's true for most people, if you're going to go to the trouble of obtaining and eating food that is specifically in season, you probably also want to get food that is as local as possible. And if you have more than you can eat, you're smart to want to save some for a later time by preserving it through one means or another.

As the evening began to wind down the topic turned to cocktails. Specifically pumpkin martinis. Not sure that's going to be on my #gottatryit list. However I am really glad to have some new, wonderful ideas for recipes that all rely on the bounty of winter produce. The discussion of how to obtain produce from various sources year round reminds me to always be aware and alert for opportunities to source locally, seasonally, and, most important, to try to get to know my farmers. And the discussion of dehydrators reminded me that I need to learn more about how to use mine and to be more consistent in it's use.

twitter party #holisticmoms

2012-01-11T08:07:00.000-06:00

It was a busy night last night. Trudy Scott, Certified Nutritionist, author of The Antianxiety Food Solution, and the founder of everywomanovr29.com was the expert online answering questions about food and mood. The twitter party was sponsored by the Holistic Moms Network.

The chat started with a discussion of whether or not folks noticed if there were certain foods that made them anxious or affected their mood. Answers were fairly consistent across the board with responses including sugar, caffeine, gluten, McDonalds, and processed food. Sugar was by far the biggest offender with many participants discussing how difficult it can be to break the sugar habit. Trudy pointed out that not only does sugar destabilize our blood sugar levels, it also depletes us of vital nutrients such as zinc and magnesium and also also shared, High Candida (yeast) in the body will make you crave sugar...For Candida, best to go on anti-candida diet, and add B1, B2, Biotin, yeast free vitamins to diet. Getting off that sugar roller-coaster is very important for good mood and health.

The close second in the food/mood correlation seemed to be gluten and/or grains. A number of people mentioned that when they went gluten-free they felt so much better. There was some discussion of why gluten is becoming such a prevalent food sensitivity these days. Part of the answer is that we eat far too much of it, it's not sprouted, and the products that are made from it are of poor quality nutritionally. Another part of the answer may be that modern wheat has been bred to be higher in gluten (since this is what makes baked good so soft and fluffy) and so our tolerance is lower.

This thread was quickly followed by a query about what to eat to balance your brain chemistry. Trudy's response? eat real food, no sugar & indiv amino acids. From there the talk turned to discussion about zinc which is important for nerve function, cell metabolism, neurotransmitter production, blood sugar stability and so much more. Turns out it also helps to reduce anxiety. Zinc can be found in beef (grass fed is best), calf liver, venison, spinach, shitake mushrooms, and pumpkin seeds. It's very important for pregnant women and children to get enough zinc with the addendum that zinc is a trace mineral and we do not need massive doses of it.

From there the talk shifted into the following topics:

chocolate - dark chocolate is good for you in moderation - and yes, if you crave chocolate there is a chance you may be low in magnesium (find magnesium in pumpkin seeds, spinach, black beans, and sesame seeds)
healthy fats - choose coconut oil, ghee, avocados, flax seed oil, and olive oil. Avoid canola - it's almost always GMO
sweeteners - choose lower process sweeteners such as sucanat, evaporated cane juice crystals, honey, molasses, maple syrup and avoid agave nectar which is high in fructose (this puts a burden on your liver to process it and also raises triglycerides and can contribute to diabetes and heart disease)
sea vegetables - dulse seemed to be a clear favorite, with one person even adding it to mac and cheese (I'm going to try this tip because I love dulse), nori and kelp sprinkles were also mentioned. Adding sea vegetables to your diet is a good choice, they are a great source of iodine, iron, and can be cholesterol-reducing.
sleep/dreaming - turns out that B6 is important for dreaming and seratonin production. Trudy shared that it's important to take it with B complex as B vitamins work best together.
Tea - lots of people on the list love tea, chamomile, linden, roiboos, all good calming drinks to help you destress.

Trudy shared some other awesome tidbits about food and mood. If you are interested in learning more you can purchase her book online. Want to work with her? Trudy has some great programs and even offers a free 15 minute consultation. Want to find other holistic families for support, information and friendship? Consider joining the Holistic Moms Network.

disclosure: cmp.ly/4

ulcerative colitis on the rise

2012-01-09T10:44:00.000-06:00

My brain is reeling. The following headline made me shudder. "The Ulcerative Colitis Drug Market Will Increase from $1.7 Billion in 2010 to $3 Billion in 2020 as New Agents Will Offer Additional Lines of Therapy for Moderate to Severe Disease." This is only the latest of an increasing number of articles that have come through on my news feed recently.

Sidestepping slightly I will share that I have a personal, vested interest in articles like this. You see I was diagnosed with UC almost seven years ago. This was after over 12 years of misdiagnosis with IBS. Before I learned what was wrong with my digestive system I struggled with some of the less pleasant aspects of UC. And frequently wondered what was wrong. Fortunately for me I found answers, especially answers that worked for me, for my bio-individual body. I also discovered that I'm one of the lucky ones. I have a mild case. Mild enough that aside from an occasional flare-up I am able to control my UC through diet. I have friends who have had to undergo surgery to have large sections of their colon removed.

Because I don't take medication on a daily basis it's easy to get cocky sometimes when things are going well. And the holidays are especially tough with all of the temptations that surround you. But when I stray from my nutritional plan and routine I know it; my body makes it very clear that I've not been paying attention. Stress is also a huge trigger and I work hard at living a more mindful life, focusing on what's important to me and how I handle stress. I like to think that over time I've gotten better at it but it is an ongoing process.

So why does that headline above bother me so much (and why am I sharing all of this personal information)? It bothers me because if you read the article that accompanies it you'll see that it almost crows about the growth in the market and the need for pharmaceuticals. Don't get me wrong I am certainly not advocating that someone who needs pharmaceutical intervention for the UC shouldn't take it, quite the opposite. However, phrases such as "promising novel agents" and " sales of maintenance therapies in 2010 accounted for nearly three-quarters of major-market ulcerative colitis sales" and "will contribute to an increase in sales of maintenance therapies as well as an increase in sales of acute therapies" all point toward a burgeoning market that is being driven toward medication with no effort to look at the underlying causes. More than a billion dollars in growth over ten years is a powerful market force.

I'm frustrated because in my own journey toward health, and that of clients that I work with, our concerns and questions are often disregarded; we are simply advised to take medication. My first GI doctor was skeptical when I told him I wanted to change my diet. But he didn't stop me and I was able to avoid the need for daily meds. While I'm certainly not cured, I'm definitely better. And many people I know with UC lead much more manageable lives (some with and some without medication) by paying attention to their diet and whatever their personal triggers may be (stress being one of the biggest).

If we are experiencing huge growth in the market for this type of a disorder isn't it worthwhile to look into the root cause? Sadly I believe the answer is no because then the pharmaceutical industry wouldn't be able to sell anything, or as much of anything as they are obviously planning on doing now. Again, I want to make it perfectly clear that I would never, under any circumstances, tell someone to stop taking their medication. I do, however, question why our current system does not seek answers by looking at the whole picture. Why the system simply accepts that this, sometimes debilitating, condition is growing by such large numbers. Shouldn't we be helping people learn how to better meet the needs of their body rather than throwing medication at the "high unmet need?" Shouldn't we be figuring out why so very many people are starting to come down with this disease?

saving calories

2012-01-07T09:53:00.005-06:00

The New Year has come and gone. The festivities are over, the days are getting longer and we're one week into what for many people is the annual self torture of resolutions. As I've mentioned before I really don't like the word resolution. It seems hard and finite and often is a rather amorphous concept. "I resolve to lose 10 pounds" "I resolve to go to the gym more often" and other statements. There's no strategy of how it's going to happen, no defined timeline and if you don't succeed you feel like you've failed.

It may seems like splitting hairs but I prefer the term goal. The goal outlines what you hope to achieve. And if you don't quite get there that doesn't mean you have to give up in dejected defeat.

Because so many people struggle with their weight at this time of year that tends to be one of the more common health goals I hear. I'd like to start by sharing that weight loss is more than just eating less. It's about changing habits, moving more, changing mindsets and, yes, eating less. But there are ingrained habit that need to change.

Spend some time focusing on mindful eating (chew, be grateful for your food, enjoy your food, take time with your meal, and chew [yes I repeated that one, it's important and many of use don't chew enough]). Mindful eating helps us to better digest our food in so many ways from making sure that we are breaking down the food, getting adequate salivary enzymes, and also having our body in a calm focused place to be able to digest. Liz Lipski, the Digestive Wellness guru, tells us that we often fuel our bodies the way we fuel our cars....stop, gas, go. She's right. The next time you sit down to a meal stop a moment and recognize how you are eating. Most of you will discover that you are rushing through your meal and if you take a few extra moments you will feel better and calmer.

Move more. If you have a car and it just sits in the driveway and never goes anywhere when you eventually need it the tires are cracked and dry, the engine fluids are gummy and don't lubricate well and the car may not function the way it is supposed to. That car is a metaphor for our bodies. Use them and they stay active and functioning. This is nothing you don't already know but sometimes we just need a reminder. Park a little further away at the grocery store. Take the stairs instead of the elevator. Sign up for a physical movement class or find a free one on DVD or the internet. You'll feel better and your body will be burning calories which can help with weight management.

vegetable broth | photo: Takeaway

I also like give you a few ways to make small measurable food changes that can add up, helping you to shed pounds:

Consider changing your plate size. We often cue in to the size of the plate to help us determine how much food to put on it. If you use a smaller plate you often take less food but find yourself just as satisfied.
Consider changing your plate altogether. Slimware is a company that sells some really attractive plates that have designs on them that are portion controlled. This visual cue can help you learn how to choose portion sizes over serving sizes.
Choose salsa instead of queso. That cheesy dip or melted cheese topping adds up to a lot of calories and a lot of fat. Substituting salsa for some, or all, of the cheese not only saves calories it adds delicious flavor. A baked potato with black beans and salsa is one of my favorites and really needs no cheese or sour cream.
Looking for something crunchy? Forego the corn chips and snack mix. Try air popped popcorn instead. With a tiny bit of melted butter or coconut oil, a hint of salt and some spices you've got a great crunchy snack that doesn't have nearly the same caloric count. Be sure to choose organic popcorn to avoid any potential GM contamination.
Add a cup of soup to your dinnertime routine. A delicious strong stock with veggies and herbs or even a tomato based veggie soup is a great way to get your digestion going but also to help fill your tummy. Barbara Rolls, a Ph.D. at Penn State shares that "Eating a 100-calorie bowl of broth-based soup...at the start of a meal takes the edge off your hunger. Even with the extra course ... you are likely to eat fewer total calories during the meal."
Remember the Three Polite Bite Rule. If you are going to have dessert have just three polite bites. You'll get enough to satisfy that sweet tooth without overdoing the sugar intake.

Step-by-step small meaningful changes can add up to a healthier you.

Interested in making more changes? Anyone who leaves a comment and their email address on the blog will receive a free copy of my "Eating Out - Eating Healthy" ebook.

Disclaimer: cmp.ly/5

antibiotics update

2012-01-06T15:22:00.000-06:00

caged chickens | photo: sioda

Just a few days ago I wrote about the FDA withdrawing legislation to mandate less use of antibiotics in the food supply. Now it turns out that earlier this week they did issue some legislation limiting the use of one type of antibiotic, cephalosporins. This class of antibiotics is not given to animals directly in their feed but instead issued, usually, prior to slaughter. The FDA is concerned that this type of antibiotic is so important for use in humans (especially in life-threatening cases such as meningitis) that over use in animals can potentially cause bacterial resistance, thereby limiting it's usefulness in humans.

Since cephalosporins are a "last resort" type of drug it's important that their effectiveness not be compromised by over-usage in the animal industry. However the FDA does not completely ban the use of this class of antibiotics, merely limiting it instead.

My concern with all of this is that there is still far too much antibiotic usage in this country in animal production. I'm not sure, and was unable to find numbers, how much this limit reduces the total antibiotic usage in the animal production industry. But the latest numbers show more than 70%. So I have to believe that this limit provides only a modest reduction. It still means that the vast majority of antibiotics used in this country are used to allow producers to raise animals in inhumane, unhealthy, confined and condensed operations. Where is the sense in that? Where is the logic behind an agency that is presumably supposed to monitor and protect the food supply which instead kowtows to major corporations and their bottom line. Where is our compassion as living, sentient beings, for those beings whose purpose is to be raised for food?

I find myself skeptical that this "limited use" will actually be limited and am now waiting for the headline that proclaims a new class of bacterial infection that has successfully overcome cephalosporins and is wreaking havoc in hospitals and medical settings across the country. In the meantime I continue to look for and source the best quality, most humane meat sources available for my family and community. I hope those of you who eat meat are able to do the same for yours.

are trans-fats shrinking your brain?

2012-01-05T11:10:00.000-06:00

trans-fat - fish and chips | photo: BrokenSphere

It happens all the time. You're out and about, after a soccer game, running errands, running late for a meeting, and you decide to stop for a quick bite to eat. More often than not it's probably fast food. We all know fast food isn'ty really good for you. Now, aside from the poor quality meat, high levels of fat and sodium, and low nutrient density, it looks like there's even more reason to avoid that drive-through window.

A recent study run by Dr. Gene L. Bowman, an assistant professor of neurology at the Layton Aging and Alzheimer's Disease Center at the Oregon Health & Science University, found that people with high levels of trans-fats in their blood had lower cognitive performance scores as well as lower brain volume. While the study was admittedly small and homogenous (100, elderly Caucasians living in Oregon), Dr. Bowman notes that the results of the testing were so clear that this particular pattern should not be ignored. Testing looked at nutrient levels in the body, cognitive function and included MRI studies. What does this mean? In plain English, there was a positive correlation between higher levels of trans-fats and lower brain function and smaller brain size. That's a scary thought.

Because we know that trans-fats are bad for our heart one would think that would be enough to convince people to avoid them. However that is not the case as evidence by how many products still contain them. Now it looks like trans-fats are also bad for your brain. Even more reason to avoid them. Since it's difficult to identify trans-fats in fast food, and truthfully most people don't take the time to look it up on those posted-near-the-bathroom menu charts, it's best to avoid fast food altogether. A quick run-down of some popular fast food items that contain trans-fats includes:

KFC - chicken pot pie
Burger King - large hash browns
Jack in the Box - large fish and chips
Dairy Queen - 4 pc chicken strip basket
McDonald's - baked apple pie

This information is correct to the best of my knowledge. It is important to note that although many fast food restaurants are proudly touting no trans-fats in their food, they still have them in the ingredients. This is due to a Federal ruling that allows them to claim no trans-fats if there is less than .05 per serving. However it adds up pretty quickly.

Fast food is not, alas, the only place that one finds trans-fats. There are plenty of items on the grocery store shelf that contains them as well. Look for the words hydrogenated and partially-hydrogenated to see if there are any trans-fats in that food item. These trans-fats are not from natural sources (there is a small amount that occurs in beef, lamb, and dairy) but from forcing hydrogen into liquid fats to make them solid at room temperature. Not a healthy option.

Why are trans-fats bad for you? For one they raise the level of LDL or "bad" cholesterol in your system. Unfortunately they also lower the level of HDL or "good" cholesterol. Not a good combination. Avoiding them is important not only for your heart, but now, we find out, for your brain as well.

So what should you do when you are out and about and need a snack? There are a several options available.

Have a protein bar available - I almost always have a healthy protein bar in my glove box for an emergency snack.
Stop at a grocery store and buy an apple and some raw nuts. It's a delicious and healthy snack. Often it costs far less than that drive-through meal. The trick is not to get side-tracked in the grocery store and start to shop for other things. Treat it like a fast food run, you can always do your grocery shopping later.
Plan ahead. If you know you are going to be out and about you can plan ahead and bring food with you. Using a handy snack container, such as a Laptop Lunchbox, you can pack a healthy snack and skip the trans-fats.

pie crust

2012-01-04T12:31:00.000-06:00

It's the holidays and that usually means pie season. That, truth be told, is something I dread. I'm not very good at making pies. Let me amend that. I'm pretty good at the filling, as a matter of fact I make a mean coconut custard, but the crust? Well that's a different story. For years I have struggled, mumbled under my breath and cursed as I patched together yet another sorry looking crust.

In olden days, before I got the gospel of whole food nutrition, I would "cheat" and buy my pie crusts at the grocery store. That, my friends, is no longer an option. It's not the lard that I object to, it's the BHT, the artificial colors (!), and more often than not the partially hydrogenated ingredients (read trans fats). These do not need to be in a pie crust and most certainly do not need to be in your body.

I am thrilled to announce that I have discovered the secret to a fabulous pie crust. I know it may sound silly to be so happy about this but believe me, several decades of ugly pies later I'm amazed at how well this worked out. I'm so excited about this that I cannot wait to share it with you. I made an extra batch just to be sure it works and turned it into pie crust cookies. (Admittedly not high on the healthy item list but a treat nonetheless.)

That lovely picture is an amazingly beautiful pie crust made in my cuisinart. Apparently this method was developed by Julia Child. Rolled out between two sheets of wax paper it does not crumble, fall apart, or need patching. I'm seriously tempted to write out the recipe and tape it permanently to the side of my cuisinart so I always know where it is.

My next experiment will be to see if it works with gluten free flours. Since pastry flour is supposed to be low in gluten anyway (we don't want it rising while the pie is baking) I think this should be a fairly simple translation. I'll keep you posted the next time I need to make a pie.

Without further ado, here is the recipe for the pie crust and one for pie crust cookies.

Julia Child's Cuisinart Pie Crust

1 3/4 cup of flour
1 stick butter, cut up
3 tablespoons vegetable oil (I used walnut, it was delicious)
1 teaspoon salt

Blend flour, butter, oil and salt in cuisinart until crumbly
Add 1/4 cup cold water and blend until it forms a ball

Makes two crusts

Pie Crust Cookies

One rolled out pie crust
2-3 tablespoons melted butter
Cinnamon sugar to taste (I use 1 teaspoon cinnamon to 7 teaspoons evaporated cane juice crystals)

Preheat oven to 350 F
Brush pie crust with melted butter covering thoroughly
Dust according to taste with cinnamon sugar
Cut either using cookie cutters or into strips
If making strips twist them before placing on lightly greased cookie sheet
Bake 8-10 minutes until golden brown
Let cool completely before eating

you get your antibiotics where?

2012-01-02T10:02:00.003-06:00

confined feeding lot - pigs | photo: Matthias M.

A recently published article shares that the FDA has once again failed to protect the public from corporate abuse. Apparently in spite of it's own Guidance for Use (draft form published June 28, 2010) which was supposed to reduce the amount of antibiotics in the food chain, the FDA is now withdrawing legislation to mandate and reduce this usage. I believe that this is because the FDA is too unwilling to do the right thing and would rather protect corporate interests (corporates need this overuse and abuse of antibiotics in order to be able to run their Confined Animal Feeding Operation (CAFO) or factory farms.

It is a disturbing fact that 70% of the antibiotic use in this country is used by the agriculture industry for food animals. Not because the animals are already sick, but to keep them from getting sick due to the way they are raised; in unhealthy, high intensity settings. Unfortunately this means that when you consume conventionally raised animal products, meat, dairy, and eggs, you are getting a dose of antibiotics. Just a dose, not a full course.

As many of you know, when you are prescribed antibiotics by your doctor it is important that you finish the course. This is to make sure that all of the negative bacteria that you are trying to wipe out don't survive and learn to become resistant. Repeated minor doses of antibiotics teach bacteria how to grow stronger against them. Emerging evidence indicates that this overuse of antibiotics is behind the increase of antibiotic resistant bacteria such as MRSA.

According to information about the FDA found at the Natural Resources Defense Council (NRDC), "The agency has known for more than 30 years that mixing human antibiotics into animal feed poses a risk to human health. It first confirmed the connection back in 1977." They have filed a lawsuit in conjunction with the Center for Science in the Public Interest (CSPI), Food Animal Concerns Trust (FACT), Public Citizen, and Union of Concerned Scientists (UCS), to try to get the FDA to follow through on it's own recommendations.

This is a situation that bears watching. We can only hope that the FDA will come to it's senses and follow the lead of the European Union which banned the use of antibiotics for growth purposes as far back as 2006. Until such time as this situation is corrected the only way to avoid ingesting animal products with antibiotics in them is to purchase organic (which is legislated to be antibiotic free) or you can try natural. The "natural" food label is not regulated or legislated however many manufacturers of products bearing this label do share on the packaging that they do not use antibiotics, hormones and preservatives. Read the label.

joy bauer's food cures

2011-12-30T08:45:00.006-06:00

Joy Bauer's Food Cures has been revised and updated; I was fortunate enough to have a copy recently come across my desk.

As those of you reading my blog know, I am a huge proponent of food and it's ability to help support a healthy body. We are what we eat; eating whole food and practicing wholesome nutrition goes a long way toward supporting our bodies and in dealing with health issues.

Broken down into several easy to understand categories this book covers the basics of understanding nutrition as well as how to, as Joy puts it, "think like a nutritionist." She offers information about how to lose weight and support healthy skin and hair.

Speaking of hair, did you know the average person loses about 100 hairs each day? It turns out that since hair is made from protein if we don't get enough we can actually cause the rate of new hair growth to slow down. In the book Joy points out that hair is a good way to determine overall health and highlights which vitamins (and which foods contain those vitamins) are supportive for healthy hair and nails (which are made from the same hardened keratin protein as hair). Offering more in-depth health and nutrition support, the book also delves into conditions such as cardiovascular disease, diabetes, migraines, IBS and more.

The book is easy-to-read and laid out with step-by-step encouragement and support to help the reader reach their goals for health. The book is also sprinkled with lots of call-out boxes which cover the highlights and answer questions that the reader may have. She includes stories and examples throughout the book which is helpful. In addition to providing the necessary information to help the reader better understand the basics of their condition and how to best support their body each chapter has a 4-Step Program which reminds the reader of the basics, provides a grocery list, offers some additional suggestions, and then also offers meal plans with some delicious looking recipes. Her Citrus Smooth-See recipe on page 272 is delicious as is the Vegetable Oatmeal Bisque on page 322. And the Parmesan Couscous and Ratatouille with Olives, Tomatoes and Fresh Basil on pages 383 (listed below) is a new family favorite.

Joy Bauer's Food Cures provides what you need to know about healthy eating and whole food nutrition. It also gives you information to help you understand how to make those healthy changes.

Parmesan Couscous and Ratatouille With Olives, Tomatoes, and Fresh Basil
Makes 3 servings (1 1/2 cups ratatouille and 1 1/2 cups coucous per serving

Ratatouille

1/2 pound kale, stems trimmed, thinly sliced
Kosher salt
1 tablespoon olive oil
1 large yellow squash, cut into small cubes (about 2 cups)
2 medium tomatoes, diced
1/4 cups kalamata or nicoise olives (7 or 8) pitted and chopped
Pinch of ground red papper
1/4 cup whole basil leaves torn

Couscous

1 cup whole wheat couscous
1 cup sugar snap peas, chopped
1 1/4 cups low sodium chicken or vegetable broth, heated
1/2 cup grated Parmesan cheese
Kosher salt
Ground black pepper

To make the ratatouille:
Heat a deep saute pan over high heat
Add the kale, a sprinkle of salt, and 3/4 cup water
Cook, stirring occasionally for 13-15 minutes or until softened
If the kale becomes too dry add more water
Stir in the oil, squash, tomatoes, olives, and red pepper
Cook for 5-6 minutes or until the squash is tender and the tomatoes lose their shape
Remove from the heat and stir in the basil
Set aside

To make the couscous:
In a medium bowl, mix the couscous and sugar snap peas
Pour the hot broth on top, stir at once and cover with aluminum foil
Allow the couscous to rest for 5-6 minutes or until all the water is absorbed and the couscous is soft and fluffy
Fold the cheese into the couscous and season with salt and black pepper

To serve:
Spoon the couscous onto a plate or bowl and serve the ratatouille on top

To learn more about Joy and the concept of food cures visit her website.

Disclosure: cmp.ly/1, cmp.ly/5

luscious lemon

2011-12-29T16:43:00.000-06:00

Around this time last year I bought some fruit trees at the local County Extension Service Master Gardener's Sale. One was a lemon. All year long we've been watching the tree grow. It produced just one lonely lemon fruit of enormous proportions - you can see it in it's growing phase here. We have been waiting for it to ripen.

Today was the day. Yellow all the way down, smelling fragrantly of....grapefruit? We decided that this was the perfect time to harvest our one and only lemon.

Turns out it really is a lemon, in spite of the grapefruit-y aroma. It's huge and juicy, and the flavor is definitely that of lemon. We all stood around eating small bites of it. We decided that it's not quite as tart as most lemons, still a bit puckery, however there is a hint of sweetness to it.

As you can see it has an amazing amount of seeds in it. We're trying to decide if this is normal for this lemon or if it's just because there was only one fruit.

My hope is that next year we will have more lemons as the tree matures, and each year after that even more. I have a friend whose 12 year old lemon tree is so productive she mails boxes to relatives every year. For us even this one lemon is a delight. It was a great moment to harvest, yet again, something that we grew and all marvel at the fact that we produced something of our very own (with the help of Mother Nature of course) from our teeny-tiny backyard.

As I write this I am enjoying a cup of darjeeling tea with a slice of lemon and somehow, because it came from my garden?, it just tastes better.

gluten free holidays

2011-12-18T10:19:00.007-06:00

christmas cookies | photo: Till Westermayer

For those who have to avoid gluten the holidays can present a particular challenge. Especially the winter holidays. Most of the traditional foods are cakes and cookies, made with wheat, rye, or barley, all grains which contain gluten.

If you're trying to figure out some delicious gluten-free holiday options here's a roundup of some of my favorites found around the web:

The Art of Gluten Free Baking has an amazing list of mouthwatering recipes. Honestly it's so good I could stop here and it would be enough.
But that would mean you'd miss the yumminess found over at Gluten-Free Girl and The Chef
I love fruitcake (really) and it's just not the holidays without it. So here's a fruitcake recipe.
Not a fan of fruitcake? How about pannetone? It's amazing and delicious, sweet and rich, and definitely worth making.
I love biscotti, but never more than at the holidays. Don't know why it just seems to go together for me.
Then there's gluten free gingerbread men, gingerbread cake, and soft gingerbread cookies.
Of course it's not a Christmas morning without pancakes
And for those who are Jewish there's latkes and sufganiyot.
Last but not least, don't forget the pie crust for those holiday pies

the giving season

2011-12-17T10:37:00.000-06:00

hot chocolate | photo: Itizdacuriz

Every year around the holiday season I always find that I need a few small gifts. Not willing to brave the shopping frenzy at this time of year I turn to the idea of making gifts at home. I find many people truly enjoy receiving these more personal gifts.

Confession time. I'm a fairly decent knitter but rather slow at it so whipping out a bunch of hand knitted gifts just isn't going to happen. (I'm still working on a gift for someone that was supposed to be last year's present.) I have visions of all of the fabulous crafty gifts that abound on the internet that look so easy. Following directions closely my version comes out "nice" but certainly not as full of wow factor as the originals; so that's not gonna happen either.

But...food...I love food. And I love giving food. And most people I know like getting food. That makes it a perfect gift in my book. The best part is that you still have time to put it all together, wrap it up in a pretty ribbon and gift it to that someone special without braving the crowds. the carols, and the olfactory assault that is commercialized holiday shopping.

Chocolate Granola - This recipe is from my friend Christine and is always a huge hit. Made in the crockpot it's super easy; set it to cook all day (stirring when you remember) while you are doing other things.
Crockpot Snack Mix - There are four recipes on this post Tropical, Tex-Mex, Asian, and Curried; they're all delicious. Another fabulous use for your crockpot.
Crockpot Nuts - Okay, by now you've figured out that I love my crockpot. These snack nuts are so tasty that I always have to make extras because they're just that good.
Vanilla Sugar - This is a fabulous gift to give, especially to someone who is a baker. One vanilla bean pod split and shoved, seeds and all, into a wide mouth pint jar full of evaporated cane juice crystals. Tie a pretty ribbon on it and you're good to go. It does need to sit for 2-3 weeks to allow the aroma to infuse so stick a note on it if necessary.
Hot Cocoa Mix - This is based on a recipe from a major food manufacturer. I've changed it by substituting better ingredient options and removing the requirement for name brand products.

1/4 Cup plus 2 Tablespoons Dutch process cocoa powder
1/3 Cup evaporated cane juice crystals (optional - made into vanilla sugar. yum)
1 1/2 Cups organic milk powder
1/2 Cup chopped good quality chocolate (I prefer Belgian chocolate)
Layer ingredients in order given into a wide mouth pint jar, close and decorate with ribbon
Instructions for preparation: Gently heat 4 cups of organic milk to just below boiling, add contents of the jar, whisking well until fully combined. note: if not using vanilla sugar include instructions to use 1/2 teaspoon of vanilla.
Garnish with organic whipped cream and shaved chocolate. Makes 4 servings

Whatever your holiday of choice, I hope it's a happy and healthy one.

heading home for the holidays

2011-12-14T08:02:00.011-06:00

over the river and through the wood | photo: ladyheart

The winter holidays are fast approaching. For many people this includes travel plans to spend the time with friends or family. If you're going to be on the road, either by plane, train, or automobile plan ahead for snacks and beverages.

Of course on an airplane you can't bring beverages with you. You can, however, bring an empty, eco-friendly water bottle and refill once you get past security. Once you are on the plane consider getting juice mixed with seltzer rather than soda or straight juice. Soda, of course, is not a healthy option while juice alone provides a lot of sugar; diluting it reduces the sugars while still helping you to stay hydrated.

If you're traveling by another method be sure to bring healthy beverage choices with you, such as lots of water. This can not only help you avoid dehydration, but can also save you money as on-the-road purchases are often much more expensive.

Protein is important to help stabilize blood sugar. Consider bringing snacks with you to avoid the munchies and the temptation to purchase non-nutritious, fatty, sugary road food choices. Options might include:

my favorite trail mix (raw and unsalted): 3 parts nuts, 2 parts seeds, 1 part unsulfured dry fruit
a salad with some healthy protein: chicken, turkey, beef, or ham, or eggs
a wrap with some healthy protein: chicken, turkey, beef, or ham, or eggs
cheese and whole grain crackers with delicious olives, pickles and other finger foods
those little pouches of tuna (w/o liquid), add your own whole grain crackers
preservative free turkey jerky
healthy protein bars

Planning ahead for your travel needs can help you avoid the pitfalls of on-the-road non-nutritious food choices. You'll arrive with stable blood sugar and well-hydrated, a great start to a happy, healthy holiday.

online store for grains&more

2011-12-11T19:05:00.001-06:00

I haven't been writing much in the last couple of days because I've been busy playing with this lovely new graphic.

Some time back one of my friends, Darbi, started asking "What would Mira eat?" She took it one step further and started sharing that question with other friends. It became a fun joke with my friends.

But it also highlighted for me one of the challenges of being a Nutrition Educator. Going out to eat with other people. The situations sometimes go something like this:

They wait until I order because they want to see what I'm going to eat and then they order the same thing whether they want it or not.
They order something telling me to avert my eyes because I'm "not going to like it."
They order something they don't really want (different from what I order) because they're afraid I will disapprove.
If I want a cookie they are shocked [don't be, I'm human and yes, I do, occasionally, eat cookies.]

I tell people all the time. I'm am NOT the food police. Your food choices are your business and it would be rude, inconsiderate even, for me to comment on your choices unless you asked me to do so. And truthfully I have more important things to do than to micro-examine what other people have on their place (such as enjoying the company I'm with). If you want me to tell you I will but otherwise, what you eat is up to you. I saw the WWME comment as a gentle way for friends to remind themselves to eat well without my having to be the food police.

So back to Darbi and the gang...another friend of mine, the talented and amazing Dawn, came up with this really cute design. I love it. I thought it was so much fun that I decided to throw it on a t-shirt. Well, one thing led to another and I wound up putting it on a whole bunch of stuff.

If you like it too, and if you can see your way clear to wearing it, please visit my new store at http://www.printfection.com/grainsmore and buy something. I do make money when you do this, one dollar from each product. And each dollar helps me out. So in advance, thank you to those of you who choose to help support me in writing this blog.

the hygiene hypothesis

2011-12-05T08:52:00.017-06:00

washing hands | photo: Lars Klintwall Malmqvist

There seems to be an increasing number of people affected by asthma and allergies. Especially children.

One reason put forward is that as we have become more focused on cleanliness, to the point where we have created problems. Overuse of antibiotic cleansers has reduced our exposure to pathogens, or germs, in our environment. Because our bodies have been designed to fight these germs, to develop a healthy immune system, when we severely reduce our environmental exposures it is theorized that our bodies over-react. They become sensitive to increasingly more substances, most of them environmental or food exposures. As odd as it may sound, the research supports this. Studies show that children who grow up in rural areas, especially non-Westernized countries, with more exposure to a wider range of microbes, have a vastly reduced rate of allergies.

Of increasing interest to me is the concept that this hyper-clean state that we've created has affected our intestinal health which in turns leads to more problems. Gary Huffnagle, co-author of the The Probiotics Revolution has gone a step further with the hygiene hypothesis and developed a concept that he calls the microflora hypothesis. He posits that our Western lifestyle and diet have altered our microflora, our ecosystem, and opened us up to more allergies and, by extension, more digestive disorders. By not gaining exposure to a wider range of microbes we are unable to build an ecosystem that is fully supportive of our overall health.

Part of the reason that this is of so fascinating to me is because in working with clients I am also seeing more and more digestive health issues. And I believe the numbers are rising. More leaky gut, more IBS, IBD, more dysbiosis. Dr. Liz Lipski, author of Digestive Wellness, in her work shows that the immune system is very strongly tied to digestive function.

In order to support our health we need to stop killing off our symbiotic partners, those bacteria that inhabit our gut, through overuse of antibiotic and antibacterial products. We also need to feed and support these probiotic colonies. What do they eat? Prebiotics. Their food comes from insoluble fibers found in our food. Berries, onions, legumes, oatmeal, and other whole grains support not only the probiotic bacteria, but also help maintain good bowel health. We also need to re-inoculate our systems with a steady supply of healthy bacterial colonies. Those are found in fermented foods such as kefir, kombucha, and kimchi. Not that we need to eat an overwhelming amount of these on a regular basis, but they should be a regular part of our diet.

Research does not, as yet, appear to show how much we can reverse the affect on our immune systems, but we certainly can keep it from continuing to decline. Dr. Natasha Campbell McBride, at the recent Wise Traditions Conference in Dallas, stated, "We are a shell, a habitat for our eco-system." We need to suport our eco-system. We can also protect future generations by focusing on and acknowledging that that eco-system needs to be fully supported in order to function properly.

curried cauliflower

2011-12-02T08:14:00.000-06:00

cauliflower | photo: jeltovski

In my part of the world cauliflower is in season. Yummy cauliflower, it's so easy and versatile to prepare in a number of different ways.

One of the things that always seems to surprise people is that you can use the green leafy bits too, not just the white florets. The greens make a great vegetable to go along with your cooked cauliflower.

In the summer I often roast the greens right along with the florets. Drizzled with a fruity olive oil, some sea salt and fresh ground pepper they are truly fabulous.

But now that we're heading into colder weather I'm not roasting vegetables as much, preferring different cooking methods. At this time our year with cauliflower I often like to curry it. The flavors of curry go well with the cauliflower and greens. Over a bed of rice with some protein on the side it's a very satisfying dinner.

Curried Cauliflower

generous pinch of mustard seeds
2 tablespoons olive oil
1 onion minced
1 clove garlic minced
1 cauliflower cut into florets
cauliflower greens cut into bite size pieces
1 teaspoon of curry powder
1/4 cup water
salt to taste
1/4 cup chopped cilantro

Heat olive oil in the pan
Add mustard seeds and cook until they just start to pop
Turn heat to medium
Add onions and saute until starting to soften
Add garlic and saute one minute more
Add curry powder and stir well
Add cauliflower, greens and water
Reduce heat to low, cover and cook 8-10 minutes until cauliflower is tender
Season with salt and cilantro

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holiday roundup

2011-12-01T09:54:00.001-06:00

The holidays are rapidly approaching. I often get questions about what would be a good eco-friendly/healthy gift to give. Because I seem to be suggesting the same ideas to a lot of people I thought it would make sense to share my top ten list. In no particular order they are:

Stainless Steel Drink Staws - These are on my wish list and I think they make a great gift for anyone. Environmentally friendly and strong enough for travel it's a great way to take your straw with you.
Mesh Reusable Produce Bags - I have these and think they are fabulous. Very eco-friendly, easy to use, I often get positive comments from cashiers and other shoppers.
Nourishing Traditions - I own a thumb-marked, dog-eared copy of this book. For those who are getting started with whole food nutrition this is a great beginning. For those who have started and want to learn more it's a wonderful resource. Definitely one of my top book recommendations.
Blendtec 40-609-BHMV 2-Quart Blender Jar - I think the Blendtec products are good ones. For those of you who are getting into green smoothies this is a must have in order to make them.
Green Smoothies Diet - and if you're going to start making Green Smoothies you need the book that got it all started by Robyn Openshaw.
CuisinartSmart Stick Hand Blender - I have this and it is one of my all-time favorite appliances. Quite frankly I'm not sure what I would do without it, I seem to use it almost every day.
Artisan Bread in Five Minutes a Day - Store bought bread often has all sorts of chemical ingredients in it, dough conditioners, preservatives and the like. For those who want to skip those unhealthy ingredients and learn to make bread at home this is a great place to start.
7-Quart Oval Slow Cooker, White - I love my slow cooker and use it frequently. I've even use it overnight to make breakfast.
Not Your Mother's Slow Cooker Cookbook - if you're going to give a slow cooker you probably want to throw in a cookbook to go with it. This is one of my favorite slow-cooker cookbooks I use it quite often.
To-Go Ware Reusable Bamboo Utensil Set - and for all those eaters out there...your very own, eco-friendly tableware. I carry a set with me all the time in my purse and it has often come in handy. Inexpensive and good to have, consider this as a stocking stuffer.

reconditioned food

2011-11-29T10:47:00.000-06:00

Under the what's-in-your-food catgory...an article caught my attention at the beginning of the week about reconditioned food. I'll be totally honest with you and share that this idea never ever crossed my mind. I assumed that if food was in any way spoiled it needed to be discarded. This article, however, made it abundantly clear that this is not the case. The fact that the company in question only received a "sharp censure" from the FDA is truly wrong.

In Home Ec (as we used to call it) I remember being taught in the sixth grade that soft foods with any hint of mold, discoloration, or odor should be immediately destroyed as bacteria travelled quickly through them, whereas in hard foods they are more localized. I don't know about you but in my book applesauce is a soft food.

The FDA has a manual that talks about food reconditioning. But just because you can doesn't mean you should. With the increasing rates of food recalls due to bacterial infections, poor sanitary conditions and massive outbreaks of illness why is our government willing to allow corporations to knowingly serve bad food for profit? Silly question...we all know the answer is money.

As a consumer the answer boils down to what is one of my top catch phrases...eat real food. Do I buy some packaged foods, yes I do. But I try to buy as little as possible, purchasing most of our groceries as whole food and then making the items myself. We have already severely reduced our canned goods (most of what we have on hand is in our emergency preparedness closet), and are weaning ourselves off of most snack foods. This last is not so popular with our teens but we certainly don't have nearly as much as we used to. I also get more and more products from local sources that I trust.

The more I learn, the more I am motivated to make things myself. For example learning that "an average of 225 insect fragments or 4.5 rodent hairs per 8 ounces of macaroni or noodle products." is okay is motivating me to get out the pasta maker again. I still, and always will, throw out whatever is contaminated in my house. When we have had a moth infestation everything they got into was destroyed. That's why my dry goods are stored in glass or plastic, to keep them out. Hard food products can be washed, and cleaned so although I don't like it I understand how it can be allowed in a case like the one in Illinois. But it's motivated me to double check the pantry seals on things.

The FDA has set up a Reportable Food Registry which is a first step. But I believe they need to know that this practice is unacceptable. What are your thoughts on the matter?

do you know what's in your food?

2011-11-28T10:15:00.027-06:00

image from: gmo-journal.com

I've been writing more about Genetically Modified (GM - also referred to as GMO or GE) foods lately. Part of it is because the problem seems to be getting worse. I am concerned that there is still no labeling required in this country. According to this article from the San Francisco Chronicle 93 percent of Americans polled want their food labeled. They want the right to know. But it's still not happening. Why? Because it's bad for business.

I'm reminded of the fight over Recombinant Bovine Growth Hormone (rBGH) when the dairy industry fought like mad to stop farmers from labeling their milk as free of this harmful additive hormone which is not healthy for cows or humans. The farmers prevailed in that they were allowed to label their products as being rBGH-free but were forced to put a statement on their product that there was no difference between dairy from cows treated with or without rBGH. Science has since proved them wrong and we now know that rBGH increases Insulin Growth Factor 1 (IGF-1), decreases nutrition in the milk, increases mastitis in the cows (requiring antibiotics which we ingest because they don't stop milking the cows while they are giving them antibiotics), and decreased fertility in cows. That's obviously a problem for the cows, if they can't be bred, or "freshened" in dairy parlance, they can't be milked and therefore are no longer useful. If rBGH causes infertility in cows (apparently studies have showed a reduction of as much as 40%), what does it do to the people who drink the milk?

We are the only industrialized nation, to my knowledge, that still allows this harmful chemical in our food. Europe, Canada, Australia, and Japan, among others, have all banned it's use. Purchasing dairy products labeled rBGH-free or organic is the only way to avoid this chemical.

But with GM foods it's a completely different thing. Yes, purchasing organic is one way to avoid it, but no GM foods are labeled, not everything is available organic, and it's not financially feasible to purchase everything organic (at least not in our house). You would be amazed at how far GM products have crept into our food supply. We deserve the right to know what is in our food. I believe that corporate interests and profits should not supersede the right to choose clean food.

I also wonder what it says when the employees of the company that makes most of the GM foods, Monsanto, won't eat it, demanding GM free foods in their cafeteria? If they won't eat it why should you?

California is, potentially, about to become the first state to require mandatory GM labeling. With 80 percent of those polled in California supporting this initiative I am hopeful that they will win. Striking a blow against these modified foods and their manufacturers. I'm also hopeful that this will be the first of a steamroller effect across the country.

To stay informed about this issue you can follow along on the blog as well as at Organic Consumers.

coconut

2011-11-26T10:06:00.000-06:00

coconut | photo: Robert Wetzlmayr

This Thanksgiving we had coconut cream instead of whipped cream. It was a delicious substitute for those at the table who could not have dairy and it paired very well with the pumpkin custard.

Coconut is a great food item to have in your pantry. A source of phosphorus which is beneficial for strong teeth and bones as well as supporting kidney function, there are many different ways in which coconut can be added to the diet.

Let's start, though, by addressing the allergy issue. According to the FDA coconuts must be labeled as a tree nut. And there does appear to be a potential for cross-reaction for anyone who is allergic, or sensitive, to either walnuts or hazelnuts. This means that if you have a sensitivity to either walnuts or hazelnuts and consume coconut products, you may want to discuss this with your allergist or to try an elimination diet and see if you should not eat coconut.

Ways to use coconut include:

Coconut meat - a tasty treat which can be eaten fresh or dried.
Coconut flour - the dried ground meat can be used in baking and is especially popular for gluten free baking. It's also a good source of protein with 100 g of coconut flour containing just over 19 g of protein.
Coconut water - sometimes called coconut juice, this is the liquid from the center of the coconut. It is a fairly balanced electrolyte fluid; far tastier, and certainly far healthier, than sports drinks.
Coconut milk - made from the ground meat this is a tasty dairy substitute that many people enjoy.
Coconut cream - the solid section of the coconut milk which rises to the top; this can be skimmed off and used the same as whipping cream.
Coconut oil - made from the meat, this is a healthy source of medium chain fatty acids and can be used in baking and cooking. It even makes a great facial moisturizer.

Coconut flour, milk and water all substitute fairly well at a one-for-one ratio for their conventional counterparts. Coconut oil substitutes one-for-one although I have found that because it melts differently it sometimes gives a different texture to baked goods. We have added this versatile range of products to the pantry and are enjoying the tasty variety that they add to our diet. I'm sure you will too.

pie for breakfast

2011-11-25T12:39:00.001-06:00

cherry apple streusel pie with gluten free crust

Thanksgiving has come and gone. Maybe there's a few crumbs left on the tablecloth, but for sure there's a fridge full of delicious leftovers. I'm so grateful for so many things this year. Having all of my children around the table, plus extra guests, plus an array of food that is truly bountiful.

Resonating in the back of my head among all of the pleasant memories and musings is this article that I recently read about Thanksgiving Thrift. Which leads me to be grateful that at least for this one holiday there probably won't be much food waste. Jonathan Bloom talks about how much food we waste in this country both on his blog and in his book American Wasteland: How America Throws Away Nearly Half of Its Food (and What We Can Do About It).

One way to avoid waste is to utilize leftovers. This is a concept that I embrace whole-heartedly at all times of the year. I've written about it before here and here. Not only does it cut down on the grocery and trash bills, it also helps cut down on my time in the kitchen. Don't get me wrong, I love to cook and bake. But even so I don't feel the need to create a full three course meal from scratch every single night of the week.

I was struck by the thought, prompted by the article, that other folks don't utilize their leftovers to plan other delicious meals for their families. Except for Thanksiving. Well at least for today the twitterverse is aflutter with ideas for leftovers. Starting with pie for breakfast and wandering through a host of culinary genius I'm struck by the creativity and enthusiasm with which so many people greet the concept of Thanksgiving leftovers. And hoping that it will continue throughout the year.

pizza as a vegetable

2011-11-18T18:56:00.000-06:00

My mind is reeling. Last week Congress declared pizza a vegetable, again. Having just returned home from the Wise Traditions conference of the Weston A. Price Foundation (WAPF), where the focus was on whole, nourishing, traditional foods, to a this kind of absurdity is mind boggling.

I should not be surprised, this has been policy up until now but I confess I'm appalled to think that anyone in our government is stupid enough to believe that the tomato paste on a slice of pizza in any way counts as a serving of vegetables. It's barely got any nutrition at all and comes wrapped in highly processed, chemically conditioned dough, covered with cheese that is no doubt loaded with rBST and antibiotics and possibly some preservative-laden pepperoni. As the video above states, we, and our children, are having their taste buds conditioned to prefer unhealthy foods.

While this is nothing new, it is certainly getting a lot of press. I hope it's also getting a lot of attention from a lot of parents. This is not what you want to feed your kids to have them grow up strong and healthy. I encourage everyone who cares about these issues to get involved:

zucchini noodles

2011-11-15T10:23:00.002-06:00

I wanted to share this dinner that I made recently because it was quick, easy, and very tasty. It's an assembly style dish, you cook each of the layers and when you get to the last layer dinner is done. Most of the time is spent in prep-work, the actual cooking doesn't take too long. I do keep the dish in the oven in between layers (set to 250 degrees) to make sure everything stays warm.

This recipe came out of a need to provide a meal for someone who follows a gluten free diet. Many people are avoiding gluten these days. And while there are certainly a number of gluten free pasta options out there, quite a number of people are also not getting enough vegetables. I think this idea is a delicious way to add more veggies to the diet.

Zucchini noodles. So yummy and so easy to make. The best part is that you can even use the oversize-on-their-way-to-baseball-bat sized zucchini. Wash the zucchini, trim both ends, and using a vegetable peeler begin to peel long strips all the way down the length of the zucchini. After several strip rotate the zucchini one-quarter turn and make more strips, rotate again, repeat. This helps to make thin enough strips width-wise. I peel all the way down to the seeds but don't peel the seeded part of the zucchini.

Here's the recipe for you to enjoy.

Zucchini Noodles and Sausage

1 package pre-cooked, chicken cilantro sausage
1 large zucchini, turn into noodles, dice the center part
3 tablespoons olive oil
1 large sweet onion, diced
2 cloves garlic, minced
1 large tomato, diced
1 green pepper, diced
1 tablespoon tomato paste
1/2 cup minced cilantro
salt and pepper to taste

Add 2 tablespoons olive oil to the skillet
Add 1/2 of the diced onion and the garlic
When the onion starts to soften turn down the heat slightly and add the zucchini
Toss and cook the zucchini for approximately 5 minutes until it is coated in oil and warmed through
Place zucchini and onions into a serving dish
Add 1 tablespoon olive oil to the skillet
Add the rest of the onion
When onion starts to soften add bell pepper, diced zucchini center, tomato, and tomato paste,
Saute until bell pepper starts to soften
Add salt and pepper to taste
Spoon mixture over zucchini noodles

Place sausage in the skillet and heat until browned on the outside
Remove sausage from skillet and slice into bite sized pieces
Sprinkle sausage pieces on top of dish
Garnish with cilantro

Note: if necessary you can make this dish ahead. Simply reheat in a 300 F degree oven for about 20 minutes until all of the ingredients are warmed through

baking mishaps

2011-11-13T21:16:00.002-06:00

A lesson in humility... Just a week ago I posted a recipe for lemon millet muffins. I was so happy with how the recipe came together the first time. Often that doesn't happen. This next effort clearly demonstrates that.

I wanted to make cookies. The family has been requesting chocolate chip for a while and I've been experimenting with lots of other types, peanut butter, oatmeal raisin, snickerdoodles, etc, that I decided the time had come to make chocolate chip cookies. Never content to just pick a tried-and-true recipe I wanted to make gluten free, dairy free, egg free chocolate chip cookies.

The picture shows that it was less than successful. I will share that they taste great but they don't look so hot. The biggest concern is what will happen when they cool. In my experience if they spread this much they are often inedible when no longer warm. We'll see how it goes.

And it goes without saying that this particular recipe is not exactly ready for prime time.

weston a. price foundation

2011-11-10T08:42:00.001-06:00

I'm so excited. In a frenzy of last-minute packing and organizing, I'm off to the Weston A. Price Foundation Conference. I've been a member for several years but this is the first time I've been able to go to one of their conferences. Looking forward to learning an enormous amount of information from people whose work I have been following for some time.

Leaving the family behind I'm off to immerse myself in the world of traditional foods, fermentation, and holistic health. I can't wait to come back and start sharing all the wonderful information I've learned.

olive oil cranberry bundt cake

2011-11-09T08:00:00.000-06:00

harvesting cranberries | photo: jkb

I love the tasty tartness of cranberries and every year I look forward to the fresh ones available in the grocery store. I confess to being somewhat jealous of my brother and sister-in-law who live in Massachusetts near a cranberry bog. Not only is it picturesque, it produces loads of these lovely berries, one of the few native fruits we have in this country.

Most people tend to eat cranberries either as canned jelly or as craisins. But they're so much more versatile than that. During the holiday season I make my own cranberry orange relish and love a dollop of it in my morning oatmeal in the winter. Even more than that I love it in this bundt cake. I've lost the original source for this recipe over the years but I remember learning about olive oil bundt cakes years ago and being amazed at the thought of olive oil in a cake. When I discovered how moist the cake was, even days later, I was hooked. Tinkering with the recipe over the years this is the final version that I came up with. It's a tasty recipe and I always look forward to making it when fresh cranberries are in season.*

Olive Oil Cranberry Bundt Cake

6 egg whites
1 1/2 cups evaporated cane juice crystals
3/4 cup extra virgin cold pressed olive oil
1 cup white whole wheat flour
1 cup all purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 cup organic buttermilk
2 cups chopped fresh cranberries
2 tablespoons orange zest

Preheat oven to 350 degrees F
Butter a 9 inch bundt pan and dust with flour
In a bowl, beat the egg whites until stiff
Beat in the cane juice crystals until fluffy
Mix in the olive oil
In a separate bowl, mix the flour, baking soda, salt, cinnamon, and nutmeg
Alternately mix the egg white mixture and the buttermilk into the flour mixture until smooth
Fold in the cranberries and orange zest
Transfer the mixture to the prepared Bundt pan
Bake 1 hour in the preheated oven, until a knife inserted in the cake comes out clean

Note: this cake can also be made with blueberries instead of cranberries, simply omit the cinnamon
and nutmeg.

If desired make a simple orange juice glaze:

1 cup evaporated cane juice crystals
1/4 cup orange juice

blend the cane juice crystals in a blender until finer and more powdery
whisk together with orange juice

*don't forget to buy extra bags of cranberries, they freeze very well

colorfree

2011-11-08T08:01:00.006-06:00

When I work with people I sometimes recommend they take certain supplements. If they have a vitamin or mineral deficiency, shown through testing, or if they have digestive issues, there are supplements that can help with that. When I suggest supplements I almost always suggest professional grade because they are a more pure product and do not have all of the chemicals and most of the fillers that come in over-the-counter supplements. This is especially important for those who need to follow a nutritional plan that requires them to avoid dairy, wheat, gluten, soy, or corn.

Recently one of my clients asked why all of the supplements I suggest have no colors. She pointed out that it is easier for her to know which is which when they are colored.

While the colors may make identification easier it actually makes the supplements less healthy for you. There are a number of studies that show a negative effect from artificial colors on children with ADHD, autism, and other neurobiological illnesses. According to the Center for Science in the Public Interest (CSPI) there is also evidence showing that many people have food sensitivities to artificial color and that these artificial colors are carcinogenic in animal studies.

When I advise people to take artificial colors out of their diet the object is to remove all artificial colors. This includes those substances that are not food but which are ingested in some way such as toothpaste, mouthwash, and, yes, even supplements.

The supplements can be identified by the label, and it's a healthier choice. I say choose the healthier option.

gluten free lemon muffins

2011-11-07T08:51:00.010-06:00

lemons | photo: Fir0002/Flagstaffotos

I needed to make something to bring to an event that I was attending recently. Knowing that the hostess was sensitive to gluten and dairy I wanted to make sure that I made something that fit her nutritional plan. Casting around for ideas I spied a pile of fresh lemons that I had recently purchased (they were on sale) in the fruit bowl.

I love lemon muffins, they are so tasty and yet, I'm not sure why, they don't often make an appearance. I wanted my muffins to have a little crunch to them so I decided to add some millet which would give a slight pop when eaten. I started with coconut oil and sucanat (no dairy means no butter), added a couple of eggs and the zest of one lemon. While I was at it I juiced the lemon, strained the juice, put it in a measuring cup and then added almond milk (again no dairy) so that it would curdle and thicken a little. I then began to add the dry ingredients. After adding the curdled milk I tasted the mixture and decided it needed just a pinch more sweetener.

I made this in mini-muffin tins and got three dozen. They were well received at the event, all of them were eaten and I even got requests for the recipe.

I often play with a recipe multiple times before it's ready for prime time, but this one seemed to come together really well so I'm sharing it as is. Enjoy.

Lemon Millet Muffins

1/2 cup coconut oil
1 cup sucanat
1/2 cup evaporated cane juice crystals
1 lemon
2 eggs
1/2 cup almond milk, approximately
1 cup gluten free flour mix (I used oat, rice, buckwheat, tapioca)
1/4 cup fresh ground flax seeds
1/4 cup (heaping) millet seeds
1 teaspoon baking soda
1/2 teaspoon sea salt

Preheat oven to 350 F
Grease three mini-muffin pans (or one regular muffin pan)
Zest the lemon
Juice the lemon and put juice into a measuring cup
Add almond milk until there is 2/3 cup liquid
Beat together coconut oil and sugars until fully combined
Add eggs, one at a time until well mixed
Add lemon zest, baking soda, and the salt
Alternate adding flour and curdled milk, making sure they are well mixed
Spoon by tablespoonfuls into muffin cups
Bake 15 minutes
Let cool 2 minutes in the pan
Finish cooling on a wire rack

pc curried rice and beans

2011-10-29T11:49:00.000-05:00

pressure cooker curried chickpeas and rice

I have a confession to make. I've always been a little afraid of pressure cookers. When I was growing up my mother didn't use one. By the time I was exposed to them as a young adult the concept seemed a little scary.

Fast forward many years....my friend Emily at The Kindred Kitchen recently had me over for dinner. She made an amazing dinner in her pressure cooker. She was so confident, so calm, and it was all so delicious! I was hooked and got my own.

When I talked to my mother about it she told me that her mother, my Grandma Katzy, had used a pressure cooker when she was growing up. I asked my mother why she never used one. She replied by sharing a story about my Nana, my father's mother, involving a pressure cooker. Apparently in the middle of cooking dinner with the pressure cooker something went wrong and the lid blew off. There was so much force involved that the lid embedded itself in the ceiling of Nana's apartment. One can only imagine the horror and disbelief ... and what the kitchen must have looked like. Mom wasn't exactly sure how Nana managed to get the lid out of the ceiling. That was the end of pressure cooking as far as Nana was concerned.

Needless to say it was enough to convince my mother that she did not want to use a pressure cooker. Ever. Not having grown up around one neither did I. Until now. I've been experimenting with it and have discovered that I absolutely love it; it is rapidly becoming one of my favorite kitchen appliances. Meats and vegetables are delicious, colorful, flavorful, and oh so tender. The real prize-winning use however is for rice and beans, of all different flavor profiles. It is so quick, so easy, and it comes out just right. I absolutely love my pressure cooker and owe Emily a debt of gratitude for helping me to change my mind. This recipe is based on one that she shared with me.

PC Curried Rice and Beans

1 cup chickpeas, picked over and rinsed
1 cup brown rice
1 medium onion, diced
2 cloves garlic, minced
2 tablespoons curry powder
2 cups vegetable broth
sea salt and fresh ground pepper to taste
1/2 cup chopped cilantro

In the morning set the chickpeas to soak in a pot of hot water

In the evening assemble your meal:

Drain and rinse the chickpeas
Heat the olive oil in the pressure cooker
Saute the onions and garlic for a few minutes until soft
Add the curry powder and stir for a moment
Add the rice and stir until the rice is coated
Add the broth, chickpeas, salt and pepper

Lock the lid in place and bring to high pressure
Reduce the heat but still maintain high pressure
Cook for 9 minutes and remove from heat
Let pressure drop naturally for another 5 minutes
Quick release and then remove the lid

Stir in the chopped cilantro and serve

Note: This was very tasty but needed a little something more. I think next time I will add some diced tomatoes and perhaps a little more spice. I'll keep you posted.

food day

2011-10-24T13:32:00.001-05:00

Our food system in this country is broken. Many people don't have access to real food, often eating highly processed, low nutrition food; they live in what are called food desserts. Much of our food supply is not raised in a sustainable, environmentally friendly manner. Many of our food animals are raised in confined quarters making their lives less humane. And Big Ag receives massive subsidies from the government, our tax dollars paying for processing instead of supporting wholesome, whole foods and the farmers who raise them. This in turn often leads to more ill health and more tax dollars supporting a sick-care system.

Food Day is an organization that is lobbying Congress to make changes to our system. To help bring real food back to our schools and our neighborhoods. To help educate people about what truly constitutes a healthy diet. To bring real food back into our homes. This issue is more than just me or you. It's our neighbors, our community, it spreads outwards and I believe it is a vital part of our future.

With more and more food recalls happening, with the shrinking of the American family farm, with the aggressive advertising that junk food producers create, our health as a nation is rapidly declining. We need to turn this cycle around. I believe one way to do this is to speak up, to tell your elected representatives how you feel.

I rarely publicize campaigns on this blog but in this particular instance I feel moved to do so because this one issue encompasses so many of the challenges facing our food supply. I have signed the petition and I encourage you to visit Food Day, learn more about the issues, and sign.

national nut day

2011-10-22T10:50:00.000-05:00

mixed nuts | photo: melchoir

Nuts are a great heart healthy food. They shouldn't need a special day, October 22, for you to consider adding them to your diet. It goes without saying that raw nuts are best for you as the roasting process may make them tastier but the oils may not be the best and the heat destroys some of the nutrients. If you want to boost the nutrition you can do this by soaking them. This breaks down some of the enzymes making the nutrition more bioavailable.

Nuts are highly antioxidant and heart healthy. There is even some evidence that eating nuts can be healthy for maintaining weight. They can be added to salads, cooked dishes, eaten as a snack, sprinkled into breakfast cereal, there are any number of ways to eat them.

Different nuts have different nutrients making it a good idea to snack on a variety rather than just one or two. I find that a quick and easy trail mix is 3 parts nuts, 2 parts seeds, 1 part dried fruit. Mixing different nuts and seeds gives you a tasty treat and a nutritional boost.

For those who really want to know:

Acorns - highest in manganese
Almonds - highest in manganese and vitamin E
Beechnuts - highest in manganese
Brazil nuts - extremely high in selenium, also a great source of manganese, phosphorus, and magnesium
Cashews - highest in copper, but also a good source of magnesium and tryptophan
Chestnuts - (Eurpean) highest in manganese
Hazelnuts - (also called filberts) very high in vitamin E and a good source of B vitamins
Hickory nuts - very high in selenium, also high in magnesium, thiamin, and copper
Macadamia nuts - very high in selenium and thiamin, also high in copper and magnesium
Peanuts - not a nut, they're actually a legume, a good source of manganese and tryptophan
Pecans - very high in manganese, also high in copper and thiamin
Pistachio - very high in B6, a good source of manganese, copper, phosphorus and thiamin
Walnuts - very high in omega 3 fatty acids and a great source of manganese

aquaculture

2011-10-18T10:29:00.012-05:00

Pacific threadfins in cage | photo: Haplochromis

A recent article on NPR spoke about some of the challenges facing the idea of acquaculture - in other words, farming fish. As our appetite for fish grows it creates a market for those who want to sell it. However producers want to sell their product the fastest, most efficient way possible at the highest possible profit. That means starting to tinker with the food chain.

Leaving aside the issue of the horror of GMO fish here are some objections to what appears to be happening in aquaculture. It is important to start by pointing out that this is not to oppose sustainable aquaculture; where fish are grown in an environment that allows them to flourish symbiotically with plants, insects, other fish and aquatic life. The objection is to the concept of huge aqua-farms; the marine equivalent of confined feedlot operations for meat animals. The animals are fed the cheapest, most efficient product to make them get fat faster so they can be sold quickly thereby increasing profit. No real effort is made to raise the animal humanely or sustainably, just profitably.

A direct quote from the article says, "A salmon gets more nutrients from a fish in the wild than it would eating something else." Well that certainly makes sense. So why would we want to feed them anything else?
"[Scientists] are looking into new fish feed using renewable sources, such as biofuel co-products, poultry by-products, soybeans and so on." Excuse me? First, go back and read statement one above. Then stop and think about what this says. Biofuel co-products? These are already fed to cattle contributing to their ill health. And when they try to feed it to pigs the pigs don't like it. Poultry by-products? As far as I know poultry is not fish and I do not believe that fish should eat poultry guts, bones, skin, and feathers all mulched up into some sort of gloppy muck and then dried into pellets. And the concept of feeding animals not fit for human consumption to other animals makes no sense either if the animal you are feeding it to will eventually be consumed. Soybeans? We eat too many of them as it is in this country and the vast majority of what we eat is contaminated by GMO. This doesn't even begin to take into consideration those people who are allergic to soy. They may quite possibly now be allergic to farmed fish which I'm sure is not going to be labeled 'this fish was fed soy.' And so on is another statement that bothers me; it is such a blanket, open ended concept that there's no telling what they'll decide to feed the fish. As long as it's cheap and makes profit I am sure it will somehow be deemed appropriate to feed to the fish.
"One of the challenges [they] face is getting a fish to eat something unfamiliar." Then why do it? I don't think it's healthy for the fish. And if it's not healthy for the fish, ultimately it will not be healthy for us. There is lots of evidence showing that grass fed is healthier both for cows that are raised that way and for those who eat those cows. But in this country we persist in raising corn-fed beef, creating unhealthy fatty cows that we then slaughter and eat. Now we want to do this with fish which is touted as a heart-healthy food? I do not believe it will be as healthy a food after it has been force fed an unnatural diet.

If you eat seafood you want to print out a copy of the Seafood Watch created by the Monterey Bay Aquarium; it lets you know which fish were raised in an environmentally friendly manner.

world food day

2011-10-16T09:30:00.005-05:00

genetically modified food

Today, October 16, is World Food Day. There are many issues that can be related to our food and it's relationship to our health. The biggest one at the moment is that of Genetically Modified Organisms (GMO).

For many years a controversy has raged about GMO. I will admit that I am not impartial on this issue and I stand firmly opposed to the idea of GMO foods. I do not believe we need them, I do not believe they are harmless to the environment, and I do not believe they are healthy for us.

However, leaving all of that aside, what I want to bring to your attention on World Food Day is that, for those of us living in the United States, we do not know if our food contains GMOs. The only way to avoid them is to purchase organic products for those items that are most likely to be contaminated. Currently the most likely contaminated foods are corn, canola, soy, cotton, alfalfa, papaya, sugar (both cane and beet sugars), and zucchini. Currently coming to market are GMO rice, and sweet peppers. There is also serious talk about a GMO fish and GMO apples. Purchasing organic varieties of these foods is currently the only way to avoid GMO products. But it extends beyond those products. Any animal that is fed corn or alfalfa, unless it is organically raised, is in all likelihood being feed GMO versions. That would include beef, chicken, and pork. Any products that come from GMO-fed animals is contaminated with GMO, such as milk and eggs. It can get very difficult to stay on top of what is being added to our food chain without our permission.

At the very least I believe we all have a right to know what is in our food. For companies to be required to disclose the presence of GMO in their products. At the present time there is no such requirement. Many other countries around the world prohibit or label GMO foods, and I feel that the US should do the same. There is currently a petition circulating to let the FDA know that people want this label. It's an important step toward preserving control over our food and our food choices. I've signed it and I hope you will consider doing the same http://justlabelit.org/takeaction.

garden update

2011-10-15T10:13:00.001-05:00

I woke up this morning to a deliciously cool morning, breezy, sunny, birds singing, perfect garden weather. So I took myself out into the garden for a little early morning weeding and puttering around in the dirt.

This has been a horrible year for vegetable gardening for me. I confess I'm a wimp. If it's raining or over 90 degrees I don't like to be out there. We didn't get rain but we certainly had more than our fair share of extraordinarily hot days. And we had a drought. The end result of which is that we got peas, beans, tomatoes and hot peppers. But the zucchini didn't grow (I had always thought it was impossible to NOT grow zucchini -- shows what an expert I am), the broccoli and sweet peppers were stunted and bitter, and many of my herbs grew so poorly that I was unable to harvest anything. I'm afraid to try to dig the potatoes, I don't think anything is there.

This morning however I was thrilled to see some things survived and are actually doing well. Here in East Texas our Fall weather is mild enough that many folks refer to it as a second spring. We are fortunate enough to have an extended mild season that allows us to grow another set of crops. Given the hope that follows the soaking rain we had a week ago I'm recharged and ready to get back into the garden.

the cabbage is starting to recover

a baseball sized lemon - the only one on the tree

our eggplants are starting to fruit

the harrdier herbs survived: oregano, sage, chives, pepper basil, a curry plant and yarrow

our fig tree is producing a bumper second crop

Being outside made me realize how much I have been shut inside during the heat of our summer. Yes, I went for walks and bike rides, but to just spend extended amounts of time outdoors enjoying the yard and my surroundings -- didn't happen. I'm grateful for the cooler weather, the opportunity to be back outside and the resiliency of mother nature.

national salsa month

2011-10-14T12:29:00.001-05:00

salsa ingredients | photo: webaware

Salsa is rapidly becoming a favorite condiment for many people. After all there's nothing else that goes quite so well with nachos and I'm fairly certain that's a popular snack at home or when eating out. The great thing about salsa is that it can be made so many different ways, with fruit, spicy, mild, any way you like. Defined as a fresh relish it's readily available on grocery store shelves. However it's so easy to make at home, and so much tastier, that I prefer to make it myself.

One of the great things about salsa is the way the flavors can be combined to make a condiment to accompany just about any dish. Fruit flavors, such as peach, pineapple, mango, and many more. The heat can be adjusted depending on how many chilis you do (or don't) use.

Don't just serve it with chips, depending on the flavor profile you can pair salsa with many different foods:

on top of baked potatoes
mixed with brown rice and beans
as a salad dressing
on top of meatloaf
with scrambled eggs in a taquito
with baked chicken
in a TexMex lettuce wrap
poured over cream cheese for a dip
with baked fish
use your imagination.....the possibilities are endless

Here's a basic salsa recipe for you, play with it and make changes however you like, there's really no right or wrong with salsa.

Basic Salsa

8 tomatoes, seeded and chopped

1 medium red onion, diced

1 red pepper, seeded and chopped

3-4 cloves garlic, minced

1 bunch cilantro, minced

1/2 teaspoon sea salt

1/2 teaspoon cumin powder

1 tablespoon lime juice

Mix all ingredients together and serve.

sprouted flours

2011-10-13T13:34:00.001-05:00

sprouted spelt and chia bread | photo: wattle12

I recently received a question from Hope who wanted to know about sprouted flours (specifically spelt) and how to use them.

Sprouted flours are a very healthy way to go. Sprouting essentially deactivates some of the enzymes that can interfere with nutrient absorption. The grains are sprouted, dried at very low heat, and then ground into flour. If you do not own a mill (I like both the Blendtec and WonderMill) you can purchase sprouted flours from a number of different sources.

Sprouted flours can be easily interchanged with traditional flours one for one. There is a difference between the fiber content so if you are switching it for all-purpose flour you'll need to make some adjustments to the moisture content as well as to how long it may take to rise.

Regarding her question about spelt specifically, it is a grain similar to wheat but lower in gluten content. Some people who do not digest wheat well find spelt to be an acceptable alternative. For those who have celiac disease or gluten intolerance, spelt still needs to be avoided as it does contain gluten.

To Your Health Sprouted Flour Company has some delicious looking recipes on their website which specifically call for sprouted flours.

grocery savings

2011-10-12T16:29:00.003-05:00

This is a picture from my local grocery store. I'm posting it as a public service so I can help you save money.

Grocers and producers have learned that the public is becoming more and more comfortable with the idea of paying more for organic food. If they think you'll buy it, they'll make it and sell it to you. The challenge is to be a smart shopper and know when you should and shouldn't spend those extra dollars.

The Environmental Working Group has put together this handy little list that you can download to paper, ipod, iphone, whatever to take to the grocery store with you. It lists the Dirty Dozen, those foods most highly contaminated by pesticides and therefore worth spending extra money on to purchase organic. This is because organic standards do not allow the use of chemical pesticides.

There's another side to the list though, it's call the Clean Fifteen. These are the foods least likely to be contaminated by pesticides and therefore not worth shelling out extra dollars for. My only change to this list would be corn which is often genetically modified, so I'd still buy that either organic or if you know the farmer and can ask them if it's non-GMO. Essentially foods with a shell or outer covering are good choices to not have to purchase organic. That would include bananas.

So save your money on the organic bananas (20 cents per pound at my grocery store) and put that money toward those foods that are important to purchase organically.

world egg day

2011-10-08T10:24:00.002-05:00

free range eggs | photo: Fir0002

October 8 is World Egg Day. Over the years eggs have gotten a bad rap. We've been told that we shouldn't eat them, or we should eat them but throw out the yolks, now they're okay to eat (avoiding problems with suppliers that is). I think a lot of people are still very confused about eggs and whether they are okay to eat.

Eggs are a great food. Yes they have cholesterol in them, but it's a healthy cholesterol and something that our body knows how to process. A single egg also contains six grams of protein for only about 70 calories. That's quite a nutritional package. They also provide brain boosting choline as well as lutein which can be helpful in protecting against cataracts and macular degeneration.

Just as important, eggs are delicious, versatile, and easy to prepare. In honor of World Egg Day here's a recipe for a Breakfast Quiche Muffins modified from the excellent Crustless Quiche recipe by Jeffrey Smith.

Breakfast Quiche Muffins

4 slices preservative free bacon, cooked and crumbled
1 cup mushrooms, diced and sauteed
2 spring onions, diced
4 eggs
1 cup organic cottage cheese
1 cup shredded organic cheddar cheese
1/4 cup brown rice flour (can use whole wheat if GF is not a concern)
1/2 teaspoon baking powder
generous pinch of salt

Preheat oven to 400 degrees F
Grease two muffin tins and set aside
Beat together eggs, cottage cheese and 1/2 cup cheddar cheese
blend in bacon, mushrooms, and spring onions
In a separate bowl whisk together dry ingredients before adding to mixture
Spoon mixture into muffin cups
Top with remaining shredded cheese
Bake until tops are golden and quiches are slightly firm when touched 15-20 mins
Remove from oven and cool in the tins for 5 minutes before serving

Notes:

These can be frozen and reheated at 400 degrees F for 5-7 minutes
It is possible to use other vegetables
Add 1 tablespoon chopped fresh herbs for added flavor

juice smoothie

2011-10-06T16:22:00.001-05:00

juice smoothie

I have just found a new favorite place to stop for a cool drink when I am out running errands. For years I have been unhappy with the smoothie places that offer various fruit concoctions claiming that they are a healthy drink. Often these come from containers not from fresh fruit and there are added sugars. Fruit is so sweet by itself that I've never understood the need to add other sweeteners.

And I've often wondered, where are the vegetables? 100% fruit isn't so healthy either.

My new favorite place? New York Smoothie. A friend told me about it and I went to check it out today. I ordered and then watched as the owner Mr. Hosaini juiced up (in a juicer) carrots, celery, parsley, beets, and a few other veggies, all 100% fresh. He then transferred the juice to a blender, added some ice and created this delicious smoothie. I'm hooked and I'm definitely going back.*

If you want to pay him a visit he's located at:
127 Sawdust Road
Spring, TX 77384

*In the spirit of full disclosure, I paid for my juice smoothie and was not asked or induced in any way to write this, I just love the product.

healthy halloween

2011-10-05T15:36:00.002-05:00

Halloween jack o'lantern | photo: Cindy H Photography

It was another great, fun-filled twitter party over at the Holistic Mom's Network where it happens to be Holistic Living Month (and for a limited time there's a discount on membership, use the code HMN11).

The theme of the evening was the upcoming Halloween festivities; the tweets and links were flying fast and furious. Here's the roundup:

For those who are looking for Halloween candy choices that are not loaded with artificial colors, HFCS, or other nasty ingredients consider getting yours from the Natural Candy Store, as they put it, "all of the fun, without any of the funny stuff." Another company, Yummy Earth, also sells organic candy. Here's an article I wrote about healthier choices for Halloween. It turns out some families don't give candy but give gifts instead such as Smencils, healthy juice boxes, or stickers. And a small, free, e-book is available to help you understand some of the ways to have an earth-friendly Halloween.

For those who are more interested in the fun of dressing up and socializing but don't want their children to eat the candy they receive there were a lot of suggestions about what to do with all of it:

The Switch Witch book seemed to be a popular suggestion
Reverse Trick-or-Treating was another popular idea and one that I wish I had known about when my kids were young
The idea of Candy Experiments looked interesting although I'm sure a fair amount gets eaten on the way to the laboratory
Donating the candy is one way to get it out of the house
Saving the candy and using it to decorate gingerbread houses for the winter holidays is another idea to use it up

The topic of holistically eco-friendly decorations came up. Of course decorating with gourds, branches, and leaves is one idea but there were some other ideas mentioned that tied in to this theme as well. The use of eco felt is something that I had not been aware of, what a great product and one that can be used anytime, not just for Halloween. One mom mentioned saving all the handouts and fliers from the beginning of the school year and using the backs to make shapes and decorations. I can see that this would be great for paper chains, paper lanterns, and other paper crafts.

And, of course, it wouldn't be Halloween without the costumes:

Thredup is a company that allows families to swap kids clothing and more.
Thrift stores can be a great way to find neat clothing to use for costumes
Ideas for homemade costumes
A cute picture of a Fair Trade Banana costume
Recycled costumes
And let's not forget the makeup and more makeup

It turns out that October is also Fair Trade Month so there was a fair amount of information about that as well:

However you choose to celebrate the holidays make it fun, happy, and healthy.

restoration

2011-10-04T09:31:00.001-05:00

I've just gotten back from a vacation to Laramie, Wyoming. I was looking forward to the trip as I've never been to Wyoming and we were going to visit one of my husband's friends. In truth I got far more than I bargained for. It was a wonderful trip, the effects of which are still resonating in my spirit.

The scenery was absolutely amazing. Broad swaths of prairie land over what once was the bottom of a prehistoric ocean, bordered on all sides by majestic looking mountains. The scenery had a wild sort of beauty, desolate and yet attractive at the same time.

The altitude took a little getting used to; we live at 64 feet above sea-level and here we were walking around at a base of 7,200 climbing up at times over 12,000. It literally took our breath away.

While we were adjusting to the altitude and spaciousness of Wyoming we quickly came to realize that we had virtually no cell service and the internet was very spotty. After one abortive attempt to check email I gave up.

In retrospect that was one of the biggest gifts of the trip. Completely disconnecting from personal technology allowed me to focus more on the beauty surrounding me. Hiking through varied terrain, enjoying the glorious color of the aspen groves, and spotting unusual-to-me animals was a treat beyond words.

The night-time was just as much of a treat as the day. With virtually no light pollution I had the best view of the night-time skies since we went camping years ago in the California desert. I could see the Milky Way in all of it's glory, brilliant diamond-light stars that are invisible from my home in Texas, and the vastness of a sharp, clear, dark sky.

The nights were deliciously cold and we slept with the porch door open to allow the breezes in. One evening I woke up in the middle of the night to the chorus of coyotes calling across the valley. It was a shivery-delightful moment.

On our next to last day on vacation as we were hiking I realized I felt more relaxed than I had for a long time. I also realized that for the first time in a long time I was simply doing one thing, enjoying the moment. I've come to realize that I need to work a little harder to hold on to that moment and to seek similar opportunities within my day-to-day life. Often we become so overwhelmed by the requirements of our modern lives that we forget to slow down, disconnect from technology, and reconnect with our surroundings. To stop multi-tasking and recharge by finding that quiet spark within each of us that simply is.

I plan to make it a regular part of my day to spend some time sitting quietly and letting go. Getting rid of the stress and tension that builds up all to quickly when we push ourselves to be uber-productive. Remembering that feeling of calm that came with disconnecting has gotten me to recommit to at least one day a week when I can repeat the experience. I think I'll feel better for it and I'm guessing I'll be happier too.

persimmon raisin muffins

2011-09-25T08:40:00.000-05:00

Persimmons | photo: Tomomarusan

It's persimmon season. I love these tasty little fruits, with their rich fragrant scent and amazing flavor. Luckily for me there is a pick your own place not too far away. Each year I go and pick pounds and pounds of them. I eat as many as I can before they get so ripe and so soft that they are in danger of sliding out of the fruit bowl and off the counter. They have to be pretty soft before they are ripe enough to eat so this window is pretty small.

When I get to this point I turn the rest into pulp to store in the freezer. This allows me to make cakes, cookies, and other persimmon delights for as long as the supply lasts. Apparently you can make jam from persimmons but I somehow never seem to get around to doing that. I'm also not sure if I would use it as I'm currently the only one in the house who likes persimmons.

One of my favorite things to bake with persimmons are these muffins. They're a great treat with a rich dark flavor that is so reminiscent of the crisp fall weather. I'm sure they would freeze well but somehow they've never lasted long enough for me to test that theory.

Persimmon Raisin Muffins

3 cups white whole wheat flour
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 teaspoon baking soda
½ teaspoon baking powder
1 teaspoon sea salt
1 cup persimmon pulp
1 egg
1 cup sucanat
1 tablespoon vanilla
1 cup raisins
1 cup chopped pecans

Preheat oven to 375°F
Grease loaf pans
Sift together flour, cinnamon, nutmeg, baking soda, baking powder and salt
In a separate bowl beat egg, add persimmon pulp and sucanat
Add vanilla, raisins and pecans
Add sifted ingredients and mix well
Spoon into greased muffin tins
Bake 15 minutes or until tops spring back when tapped
Remove from oven and cool in tins 3-4 minutes before moving to wire rack
Finish cooling on wire rack

water kefir

2011-09-19T12:06:00.002-05:00

This is a guest post from my friend Trudy Scott (CN). She is a Certified Nutritionist and the founder of www.everywomanover29.com, a thriving nutrition practice with a focus on food, mood and women’s health. Trudy educates women about the amazing healing powers of food and nutrients and helps them find natural solutions for anxiety and other mood problems. Trudy’s goal for all her clients (and all women): "You can be your healthiest, look your best and feel on-top-of-the-world emotionally!" She's also the author of The Antianxiety Food Solution.

It's a good idea to drink fermented beverages – they contain probiotics, or good bacteria, and are great for your digestion! Studies also show that probiotics help when you are depressed or anxious.

Kombucha is one example of a fermented beverage. Another great one is water kefir. The best part is that you can actually make these delicious beverages at home.

I have to say water kefir is my favorite when it comes to home-made because it’s so quick and simple.

Here's how to make water kefir:

Dissolve 1/3 cup sugar with filtered warm water in a clean one quart glass jar. I like to use turbinado or rapadura sugars because they are not stripped of all their nutrients.
Add water kefir grains (about 1 to 2 tablespoons)
Add something to provide some flavor – I like ginger so I add 5-10 slices of freshly peeled ginger. Another option is a few mint leaves.
Place jar out of direct sunlight.
Cover jar with a clean dish towel.
Let sit for 24 to 30 hours or to your taste. If you aren’t sure how it should taste, try some from someone else’s batch or buy a bottle of plain kombucha…it should taste similar to cider but less sweet. The length of time will differ depending on the room temperature; the fermentation process will take less time when it’s warmer.
Strain the water kefir grains from liquid and discard any flavorings (ie the ginger or mint leaves)
Transfer the liquid to another one quart glass jar and save in the fridge to start drinking
Rinse your grains and start over for an unlimited supply of delicious and nourishing water kefir loaded with probiotics or good bacteria!

A few other notes:

Don’t worry about the sugar as it’s mostly used up during the fermentation process
Your kefir grains will actually start to grow so you can share them with friends – getting from grains from a friend is a good way to get started
The grains sort of look like very baby cauliflower florets and should be kept cool when not being used

For those of you who would like to try making water kefir at home Cultures for Health is a great source for your grains. They also sell a large number of other culture products for yogurt, sourdough, cheese and more.

what is it?

2011-09-17T13:50:00.000-05:00

The birds are very messy and tend to throw seeds everywhere when picking through the large feeder. I assume they do this because they are looking for their favorite bits. Having ~~been lazy~~ not weeded very well I found a few large plants growing under the feeder. At first I thought it was corn which was pretty cool. So we left them.

Obviously from these pictures, this is most definitely not corn. I'm not really sure what it is. It doesn't look like my pictures of either amaranth or millet so I'm stumped.

Unfortunately I don't have the label from the birdseed so I can't even pick it out from there. Wondering if I should harvest it for the birds for winter or if it's edible by humans. Anyone able to identify it?

cherry jam

2011-09-15T21:14:00.016-05:00

Cherries were very reasonably priced at the grocery store leading me to buy an extra five pounds to make cherry jam. I like making my own jam because then I know exactly what's in it. And I manage to avoid all of the nasty ingredients that I do not want in my pantry, HFCS, artificial flavors, artificial colors, etc. that I complained about in a recent post on grape jelly.

Jam is very easy to make. I've taught a lot of people how to make it and invariably the response is, "That's it?" Yes. That's really it. It's not that hard, it just seems complicated because most of us don't can food anymore. Honestly I don't even make that much these days. Now that the kids are older and most of them out of the house we just don't go through jelly, jam, chutneys, and pickles the way we used to. So I tend to save my efforts for the more expensive items. Like cherries.

After washing and draining the cherries comes the task of pitting them. Without fail every single time I make cherry jam I wonder why the heck I have never invested in a cherry pitter.

I need one because, first it takes a doggone long time to pit five pounds of cherries. Second if you've ever tried to get cherry juice out of a white blouse you'll appreciate that my fingernails look none too clean for at least a day or two afterwards.

Another challenge is trying to pit the cherries without attracting the attention of other people in the house. Invariably five pounds of cherries turns into a fair amount less after certain unnamed people start eating them faster than you can pit them.

To make the jam simply combine the cherries with lemon peel, lemon juice, sugar, and pectin and let it cook for a while on the stovetop until it thickens. There are lots of great recipes for cherry jam out there. The one I use comes from the Ball Blue Book which is a great resource for recipes and information on preserving all kinds of things.

My other favorite canning/preserving book are:

Preserving the Harvest by Carol Costenbader
Preserving Memories by Judy Glattstein (and not just because she's my mom, it really is a great book)
Stocking Up by Carol Hupping

Once you've created jam you put it into sterilized jars, hot water bath it and then you're done. One of my favorite sounds is the little plinking noises made by the lids sealing after their hot water bath.

The jars will keep for up to two years in the pantry. Each time we take one out and eat it we are reminded of the sweet, juicy taste of summer. Believe me, in the middle of winter the hot, steam-filled kitchen and huge pots a-boiling on the stove are a far distant memory. It's all worth it.

yummy lunch wraps

2011-09-13T14:24:00.008-05:00

Any time you see food beautifully prepared it means someone has had their fingers all over it. Julia Child

Rice paper wraps can be a fun way to make a meal or snack. You hydrate the wrap in a bit of water and then roll it around whatever you want for a filling. Cool, tasty, and very satisfying. If you keep these in your pantry you will always have the start of a delicious wrap. I buy mine at the Asian store however many mainstream grocery stores are starting to carry them as well.

This is what hubby and I had for lunch:

Laying out all of the ingredients: (clockwise from the top):

organic baby spinach

dulse (a very yummy seaweed)

celery

organic, preservative free turkey

carrots

sweet bell peppers

rice paper wraps

sea salt and fresh ground pepper

(realized they didn't make it into the picture)

Assembling the wraps is a bit finicky. You need to start by wetting the rice paper. I use a dinner plate with a little water in it to set the paper in, let it soak for ten seconds, flip it over and soak again, then use it. It's very sticky at this point so you need to be careful in how you handle it.

Lay out all of your ingredients in the middle of the paper giving you enough at the "top" and "bottom" to be able to fold over before you roll the sides. I also lay out the filling just a little to one side which make the end of the roll work out better.

Add some fresh fruit and it's a really satisfying and delicious lunch.

This was my plate (on a lunch size dish). I decided to be honest and use this first roll so you could see they don't always turn out perfectly. They still taste great.

You can fill your rice paper wrap with anything you like, hard cooked eggs, other veggies, sprouts, dressings, avocado, whatever comes to mind as a tasty combination.

affirmations

2011-09-09T15:10:00.000-05:00

Most of us are very hard on ourselves. No matter how hard we think the world around us is, we are tougher on ourselves than just about anyone else out there. I work with a lot of people who feed themselves lots of negative messages about their relationship with food, their body or their self-image. It doesn't have to be this way.

I recently saw the movie "The Help" and while I loved the move as a whole there was one scene that keeps repeating itself for me. In this scene, Aibilene, the maid, is sitting in a rocking chair with Mae Mobley, her young charge, in her lap. Aibilene says to Mae Mobley, "You is kind, you is smart, you is important" and Mae Mobley repeats it along with her. This is such a wonderful affirmation.

We often forget to give ourselves, and our children, positive affirmations. We give praise, hopefully often and mindfully, but we don't teach that skill of affirmation. I believe it's never too late to start and want to encourage all of you to think about what affirmations you could incorporate into your life. If you'd like to share them that would be even better, the we could all certainly use more positive messages.

In the meantime I've started a collection, you can see them on my Affirmation Pinboard.

We all deserve to believe in ourselves, to be kind to ourselves, and to teach our children to feel the same. Make it a habit, a healthy habit, to share positive affirmations with yourself and your loved ones on a daily basis.

forbidden rice salad

2011-09-08T13:39:00.000-05:00

forbidden rice salad

For tonight's dinner I've made an assortment of salads to serve with burgers for a refreshing, tasty, quick dinner. I love salads because they're a great way to get variety into your diet and can go with almost anything. Of course I don't mean the typical green tossed salad. I'm talking salads with a little oomph and lot of tasty ingredients.

This picture on the left is the forbidden rice salad we'll be having, along with a fruit salad and a savoy slaw, with dinner tonight. I love forbidden rice.

A black rice with a rich delicious flavor this is a whole grain and provides an antioxidant punch. It provides a particular antioxidant called anthocyanin (which is also found in blueberries and blackberries) believed to help prevent inflammation, diabetes, and reduce or limit cancer-caused DNA damage. Regardless of the health effects of the antioxidant properties there is no disputing the fact that this is a tasty way to add more whole grains to your diet.

Forbidden Rice Salad

1 cup black rice
1 3/4 cup water
1/2 teaspoon sea salt
1/3 cup pine nuts
1 large carrot
1 rib celery leaves included
1 red bell pepper
3 spring onions
1 cup edamame
1 tablespoon olive oil
2 tablespoons walnut oil
1 tablespoon water
1 teaspoon dijon mustard
sea salt and pepper

put rice, water and salt into a pot and bring to just under a boil on the stovetop
cover, reduce heat and cook until rice is done 20-25 minutes

while the rice is cooking toast pine nuts in a dry pan until just starting to turn brown
remove from heat and let sit

dice the vegetables except the edamame
note: I use the large shred on my box shredded to get large slivers of carrot rather than a dice
combine the vegetables together in a bowl
note 2: unfortunately I discovered I am out of edamame, the recipe really is better with them in there

in a separate container whisk together the oils, vinegar, water, mustard, salt and pepper
note: I like to use walnut oil because it compliments the nutty taste of the rice and the flavor of the pine nuts

when the rice is done uncover it, remove from heat and let it sit 10-15 minutes to cool off and to stop steaming
combine all ingredients together, toss well and refrigerate for 2-4 hours before serving

food storage

2011-09-05T13:18:00.000-05:00

Becky wrote and asked about storing food. She's starting to make more of her own foods and would like to purchase in bulk but is not sure how to store things. This is a brief post but one that shares my experience and what I do. The storage that I am talking about here is dry storage, I'm assuming that if you have a freezer or even two freezers you are already using them to full capacity.

dry beans in jars | photo: dancesincreek

For smaller items (seeds, beans, herbs, etc) I collect glass jars. Lots of them. I confess that I have aspirations of being one of those wonderfully well organized people who has all their jars coordinated and they are the same so they all fit neatly on the shelf. The truth is, well, let's just say a little more practical. It's a mis-matched hodgepodge of jars. I use smaller jars for smaller things and bigger jars for larger quantities.

If it is something that requires a good seal (such as agar agar) I will sometimes cut a piece of wax paper to put over the top of the jar before placing the lid on it. Obviously things kept in jars do better stored in a cool dark place.

I like using glass jars, even though they are more breakable, because I feel that they are the best, least contaminating containers.

For large quantities I use five gallon buckets. Although they are plastic, it is not possible to store very large quantities in other containers. Many people can get five gallon buckets for free from their local grocery store. In the bakery section simply ask for their buckets; the grocery stores throw them away. These are food safe buckets. Sometimes they come with some of the contents (frosting, etc) still stuck to the inside, but washing them out is a small price to pay.

For the lid I use something called a gamma seal. This is a great thing to create a water-tight, air-tight, vermin-proof seal. I like them in part because they are spin-on/spin-off rather than a rip-off-your-fingernails-prying-the-lid-open. Essentially there is a threaded plastic ring which snaps onto the rim of the bucket. The lid then threads into the ring. If I am planning on very long term storage (more than six months) for the contents of a bucket I will add oxygen absorbers to help the contents last longer. The trick with the oxygen absorbers is to figure out how much airspace is left in the bucket so you know how many absorbers to use.

I find that a five gallon bucket easily stores twenty-five pounds of dry goods. I use mine to store grains such as hard wheat, barley, oats, and buckwheat. I also use these buckets to store sucanat and evaporated cane juice crystals. Due to the weight I don't stack them more than three high.

In order to make sure that I am staying on top of my large scale dry goods I write the contents of the bucket on a piece of scotch tape with weight and the date it needs to be used by. This piece of tape is placed on the rim of the lid. This way the buckets are clearly marked and when I go into them and I can see how much I still have left. The tape sticks well enough to be used but comes off easily enough if the information needs to be changed.

energy what?

2011-08-31T13:25:00.000-05:00

I am horrified by an ad I just saw. Remember the mouthwash strips invented years back? The ones that you put on your tongue to dissolve that left your breath minty fresh? Well someone has taken them to the next level and created an energy strip or sheet that works the same way. Remove from the package, place on your tongue, and poof, instant energy.

It's bad enough that there are hyper-caffeinated beverages on the market, it's really awful that there are mini-shots of energy product, and let's not forget all the other atrocious caffeine products such as caffeinated soap and panty hose. Now we have this? I'm truly astounded and upset.

How much caffeine do people think they need? And if they need that much isn't it time to consider perhaps that they are trying to do too much? If someone is not awake enough during the day perhaps it's time for them to look at how much sleep they're getting. Maybe their bedroom is not restful enough, is it a dark, cozy, no-tv, no-computer, no-gaming system space? Poor sleep, or not enough sleep are key reasons that people feel tired and then reach out for caffeine or sugar as a way to boost their flagging energy. Getting good quality sleep, and enough of it, can often reduce the extreme fatigue that seems to be plaguing us.

So why am I so against this product? For adults caffeine is generally considered safe up to 300 mg per day. This product contains 100 mg of caffeine, plus high doses of B vitamins. Oh yeah, they also come loaded with artificial flavors, sucralose, polysorbate 80, artificial colors, plus some other chemicals thrown in for good measure.

One of my big worries about this product, aside from the nasty ingredient factor, is the potential for abuse. The delivery system makes it far too easy for small children to get their hands on it, especially if it is tossed into a purse or a car cup holder along with gums, mints and other similar items. It's also something that will be very easy for teens to overuse.

I can only hope that this product will be pulled from the shelves as quickly as possible.

raspberry vinegar

2011-08-31T10:23:00.000-05:00

raspberry | photo: BraveNewWorld

Raspberries are coming in to season. Their fragrant luscious aroma greets me every time I walk into the produce section of my local grocery store. And their plump juicy red fruit temps me. I love raspberries and truly miss the raspberry bed I had in Connecticut. It was stocked with four different varieties each bearing at a different time pretty much ensuring a summer full of fresh flavorful berries.

Sadly the drought here in Texas has done a number to my fruit bushes. The trees seem to be holding their own but the elderberries, raspberries, blackberries, blueberries and goji berries are all shriveled and I'm not sure they're going to make it.

Raspberries are such a wonderful fruit because not only are they so tasty, they're so versatile. They go great in fruit salads, eaten fresh, baked into scones or crumbles, on top of oatmeal, in a smoothie, the list goes on. Plus 1/2 C. provides 4 g. of fiber, over 25% of your DV for vitamin C and just over 20% of your DV for manganese.

One of my favorite, extravagant ways to use raspberries is to make a raspberry vinegar. This way I can enjoy that fragrant summer flavor all year long.

This is my favorite recipe from Fancy Pantry which is one of my best-loved preserving cookbooks.

Red Raspberry Vinegar

8 C. raspberries, cleaned, rinsed and drained
3 C. white wine vinegar

The recipe calls for the raspberries to be used in two portions. You can freeze 4 C. for later.
Crush 4 C. raspberries and place them in a sterilized, heatproof 2 quart jar
Add vinegar and and cover the jar
set the jar in a deep saucepan and fill with water to come halfway up the jar
set over medium heat and bring the water to a boil
Reduce the heat and keep the water simmering for 20 minutes
Remove the jar and set aside, uncovered to cool the contents
When cool, add a lid to the jar and set it aside
Shake the jar every day for 2 weeks
Strain the jar to remove old raspberries, it is okay to lightly press the berries to extract all the juice
Crush 4 C. raspberries and pour infused vinegar over them
Repeat the scalding as done above
Let the vinegar rest for two weeks, shaking every day
Strain the vinegar discarding the fruit, it is okay to lightly press the berries to extract all the juice
Line a funnel with an unbleached coffee filter and place in a sterilized bottle
Filter the vinegar into the bottle
Cap or cork the bottle and store in a cool dark pantry

Note: the vinegar may develop sediment as it stands, this is okay but the vinegar can be re-filtered if you wish

black bean casserole

2011-08-30T10:45:00.006-05:00

black beans | photo: Paul Goyette

Unfortunately this got eaten before a picture was taken so no casserole picture. [note to self: learn to take more photographs of food]

Over on my Facebook Fan Page I posted a Meatless Monday menu of black bean casserole, roasted asparagus, spring onions, cauliflower and cauliflower greens. It was a delicious dinner. I received a request for the recipe and decided to post it over here at the blog.

I love oven roasting veggies, it's such a simple way to put them together and really makes fabulous leftovers. And black beans are a great flexitarian choice; they're tasty, easy to prepare, and go well with so many different types of dishes.

Adding beans to your diet, if you don't already eat them, is such a healthy thing to do because not only are you getting protein, you're getting lots of fiber. One cup of black beans provides 15 g. of fiber and 15 g. of protein. A pretty good deal in my book. Even better you're also getting a lot of B vitamins, primarily thiamin and folate, plus iron, copper, magnesium, phosphorus, potassium, and manganese.

This black bean casserole is one of my favorites because with the addition of the corn tortillas it makes a complete protein. The original recipe that I developed calls for a generous sprinkling of shredded cheese on top however due to my new dietary restrictions I am avoiding cheese. I've discovered that the rice cheeses and other "fake" cheeses are just too unpleasant for my palate, both in taste and texture so I've been feeding what I bought to the dogs (who are thrilled) and just leave out the cheese altogether. But if you're a cheese fan and can eat it, use about 3/4 C.

Being where we are in the growing season at the moment with tomatoes so very expensive (and my garden burned to a crisp due to drought) I've turned to my favorite Pomi Chopped Tomatoes which come in a box rather than a can so there is no BPA. When tomatoes are in season and not hideously expensive I definitely prefer them and use about four in this recipe.

Black Bean Casserole

2 T. olive oil
1 large red onion chopped small
2 cloves garlic minced (more if you like lots of garlic)
2 ribs celery chopped small
1/2 of a 26 oz box of chopped tomatoes
2 cups cooked black beans
1 t. cumin
6 medium size corn tortillas cut or ripped in half
2 T. minced cilantro
1 T. lime juice
2 spring onions chopped
sea salt and pepper to taste
hot sauce (optional)

Preheat oven to 350 F
Lightly grease a medium round pie dish
In a pan heat olive oil, saute onion until wilted
Add celery and garlic and saute until celery is wilted
Add black beans, tomatoes, and cumin, cook until heated through
Remove from heat and add salt and pepper to taste

In pie pan layer 4 corn tortilla halves with 1/3 black bean mixture
(the top layer is where the cheese goes if you're using it)
Repeat layers ending with bean mixture
Cover and bake 30 minutes
Remove from oven, sprinkle with spring onions, cilantro and lime juice

Note: when tomatoes are in season and I use fresh I often top this with some chopped tomato

eggs again

2011-08-29T09:34:00.012-05:00

egg | photo: Kacper "Kangel" Aniotek

A recent article brought to light the fact that eggs are still not being appropriately monitored and companies are free to do what they wish. Unfortunately egg producers are apparently not required to tell the federal government when they find salmonella, nor are they required to share the names of companies under which they sell their eggs. There's no egg recall currently underway but I believe it may not be long until there is.

I find it exceedingly strange that one agency, the U.S. Department of Agriculture, is responsible for overseeing the health of chickens, the FDA is responsible for whole eggs, the USDA is responsible for eggs if they are transported or broken (sold as liquid), and then the FDA is responsible again for eggs sold in retail environments. It's enough to make anyone's head spin.

I have several thoughts that come to mind about this whole situation:

Monitoring: For years food manufacturers in all different areas of the industry have claimed that they are perfectly capable of monitoring themselves and that the industry does not require government legislation because the industry is so good as self-monitoring. Obviously this (and other examples) prove that line of thinking to be fallacious.
Consistency: While I confess to not always being a fan of how the government does business with regards to food and/or nutrition, I believe this situation highlights the need for one agency that oversees all aspects of food. Bouncing back and forth between agencies leaves too many gaps in the system. Gaps that manufacturers are only too willing to take advantage of, leaving the consumers as the ones at risk.
Oversight: On the one hand there is too much transparency to certain parts of the system and too much secrecy regarding others. Federal agents tell egg producers when they're coming to visit? Or allow the producers to suggest dates that might be convenient for them? How is that helpful? I think we're all smart enough to know that you don't warn someone that you're coming if you want to check and make sure they're doing what they are supposed to. And if, in spite of these pre-arranged visits, the inspectors find problems they don't tell the public and there are no sanctions? Then why bother to go in the first place? And how does this in any way protect the consumer?
Location: With the vast majority of egg farms located in Iowa this type of situation once again highlights how far removed we are from our food. I believe it is very important for consumers to consider shopping a little closer to home. Get to know your local farmer, farmer's market, or join a CSA. Pay attention to where your food comes from. Does this mean that you won't be affected by illness or other disease? Honestly no, but I believe your chances will be reduced. The vast majority of people I know who are farming in more of a small-holding are more conscientious about the quality of their product. I believe they are not as overwhelmed by the demands of large scale farming which leads to many practices which in turn can make the food chain more susceptible to problems.

We all need to become informed consumers. We need to be aware of these problems and we need to start paying attention to our food. I spend what many consider to be far too much time looking at information about food, health and nutrition on a daily basis. I also spend a lot of time letting people know how I feel and what I think. I do this because I believe it's important.

Until the manufacturers and the government know that we, as consumers, are not willing to idly sit by and let them make poor decisions about our food that affect our health, they will continue to do what they've always done -- support the manufacturer over the consumer. Marion Nestle has written a wonderful book about this which has many eye-opening passages in it that show how consumers are, in some ways, seen as product of the industry rather than a valued customer.

It goes back to something I've said a number of times, not only do we need to become informed, we need to vote; with our voices and with our wallets. I'm thrilled to see more products in the store that are labeled from local sources or that are made without artificial colors and preservatives. These changes are happening because people are speaking up. These ideas are being implemented because at the end of the day the manufacturers want your money. And while I believe they would far rather have an uninformed, apathetic consumer on the other end of their production line, they will change if they have to in order to get your business and your dollars.

So while it seems like a long way from eggs to artificial colors, the process and the end result is the same. Read the labels, know what's in your food, and be willing to speak out about how you feel.

dinner at the counter

2011-08-26T09:24:00.003-05:00

Our family went to dinner at The Counter last night, a new eatery in town. The concept behind this place is that it is a build-your-own burger joint.

Walking in we were greeted by very friendly people with fantastic music in the background. My husband and I were amused that somehow the place has managed to hit the exact right blend of music. Not only did we like it, our teenager liked it and our young server liked it too. We were given a menu that allowed us to create our perfect burger from four different proteins, the choice of a burger or a bowl, followed by a very wide selection of cheeses, toppings, sauces, and a choice of buns.

My husband ordered a beef burger with gruyere cheese and an assortment of toppings, our daughter choose a veggie burger with her topping preferences and I choose a chicken breast to be served in a bowl. Several things stood out with our order that I thought were fabulous. Their beef is humanely raised, grass fed, antibiotic and hormone free and they claim it is never frozen. The veggie burgers are made in-house and are not simply reheated, cardboard tasting, burger-shaped pucks. My salad was made with organic greens. All three tasted absolutely delicious. The beef was tender, juicy and very flavorful. The veggie burger was, quite frankly, the best veggie burger I have ever had. I'm not sure how they make it but it was moist and really stood out compared to any other veggie burger. My chicken salad came on a bed of organic greens with the most amazing pesto. I loved the fact that my sauce came on the side so I could choose how much I put on my meal. We also shared some sweet potato fries with a horseradish mayonnaise. While I'm certainly used to eating mayonnaise with my fries I will confess that I really don't like horseradish so I was suspicious of why anyone would put it into mayonnaise. It turned out to be the perfect compliment to the fries. Not too strong, certainly not overwhelming, just a tiny bit of bite that went very well with the sweetness of the thin cut fries. We ended the meal by sharing an oversize chocolate chip cookie that was so large we wound up taking half of it home. And speaking of taking it home, I was really happy to see a wax paper lined box instead of a styrofoam container.

A few things stood out to me that I think would improve the restaurant. The artwork was great but I felt that otherwise the blue and chrome decor was rather cold and sparse. I'd love to see it warmed up a bit. I'm a little disappointed that with all of the wonderful local, organic, humanely raised, etc they still had conventional ketchup on the table. Sadly that ketchup is made with high fructose corn syrup and not a healthy choice. I would also have liked sea salt and fresh ground pepper on the table.

Overall I think this restaurant has a lot going for it and I hope that it will be successful and stay in the area. I love the concept, I really like a lot of their food choices and what they stand for. I absolutely admire the fact that a number of things, their sauces, the veggie burger, and even their cookies are all made in-house on the premises. That speaks a lot to the quality that they are going for and it shows in how tasty their food is.

I liked the food so much that as I was walking out the door I was already thinking about ideas for what I will build the next time I go back.

If you haven't been yet go check it out, they have locations all over the country and even a couple of locations in Ireland.

pondering plastic

2011-08-24T10:46:00.004-05:00

Yesterday was another Holistic Mom's Network twitter party. The topic of conversation was plastic and it's insidious presence in our homes. It may seem innocuous but really there's more than meets the eye. All week long as I was waiting for the twitter party I looked around my home at all of the different ways we use plastic. I was stunned to realize that there was far more than I thought.

plastic bags | photo: Trosmisiek

Many people have given up the paper or plastic question at the grocery store and bring re-usable grocery bags. One of my challenges these days is to not use the thin plastic bags that the grocery store gives out in the produce section. I think the time has come to make some produce sacks, the challenge is that it's not nice and see-through for the clerk. I don't use many of them, trying to take produce by itself whenever possible; however for some things like beans, mushrooms, etc it's not really feasible. So I'm planning on working on that to reduce my plastic usage. As we discussed last week when talking about paper....it's one step at a time.

The expert in charge of the twitter party was Beth Terry who blogs over at My Plastic Free Life and goes by the twitter handle @PlasticfreeBeth. Her website is full of amazing information, links and resources on the steps to a plastic free life page including this great video on making produce bags from old t-shirts. In addition to Beth's wonderful website there is also a lot of useful information to be found at Earth 911.

BPA laden receipts |

The startling thing for many is learning just how pervasive plastics are in our lives. Many of us focus on BPA because that's what's in the news. There's even a study currently underway to examine the blood of cashiers to see how high their BPA levels are because they handle receipts all day long. Those receipts are coated with a powdery form of BPA that transfers easily (something to think about next time you eat a snack after purchasing it and handling that receipt). As Beth points out, it's important to remember that BPA-free does not mean it's totally safe.

I also learned that chewing gum is made with polyvinyl acetate. Seriously? Apparently the only brand of gum currently available that is all chicle is my favorite Glee gum. But I confess to sometimes having other gums as well. Not anymore. I discussed this one with my husband last night and we will no longer be buying other gum. Turns out this will also reduce our plastic packaging because Glee only packages in cardboard.

Even more disturbing was what I learned about bio-plastic. This is being touted as the best replacement because it is supposed to break down. However it turns out that many bio-plastics are made with GMO corn. Since I try to avoid GMO foods it bothers me that this product is still finding it's way into the environment. According to one thread in the party last night some bio-degradable plastics have a mystery ingredient that helps them to break down faster. Researching it on the internet I come up with the information that that chemical is "proprietary" and so does not need to be shared with the general public. Other information states that it may "leave some toxic residue but the environmental impact is lessened." This is not something that I want in my environment at all.

glass straws | photo: Wizdomseeker

Just as with last week, the subject of straws came up again. Of course you can get glass straws from Glassstraws.com or you can purchase stainless steel straws. What I thought was really cool was discovering this link to a tutorial on making your own DIY travel cup. I can see that I'm going to make re-evaluating my travel container choices my second priority after those fabric produce bags. And don't forget to carry your own travel beverage with you. If you travel through airports it can go empty through security and then be refilled on the other side.

PlasticfreeBeth set forth a Plastic Challenge. I'm not quite ready to do that yet although I will be paying more attention to the plastic usage around our house. After last night, and after watching the trailer for the documentary movie Bag It this morning, I'm certainly more educated and more committed to making changes.

It's 9:00 a.m. and already I've handled the following plastic:

light switches

household plastic objects | photo: cjp24

toothbrush
toothpaste container
dental floss container
shampoo bottle
razor
deodorant container
mascara container
lipstick container
eye liner container
cell phone / case
supplements/vitamins containers
computer
pen

and probably a few other things that didn't creep into my awareness. Whew, that's a lot of petroleum product! Definitely need to look around and see how I can reduce my usage.

Do you have any great non-plastic tips? I'd love to hear them.

the journey continues

2011-08-19T08:45:00.001-05:00

I am still on my dietary journey, each day learning to make these changes. Yesterday I had a moment where I really missed cheese. I just wanted to make myself a big chef-style salad. In the past it would have been no meat and perhaps two kinds of cheese. Now it's meat, no cheese. And knowing that I couldn't have the cheese made me want it more.

After the first two weeks of my dietary changes I am now adding in more vegetables and fruits. The testing that I did broke my food sensitivities into 3 categories, high sensitivity, moderate sensitivity and low sensitivity. For the first two weeks I ate nothing on the list, even the low sensitivity list. It got really boring.

I have a confession to make. I don't like cooking for myself. I much prefer to cook for others. I like eating with others and I certain love when people cook for me. But if I have to cook specifically for me...not so much. And because of my dietary changes I was doing a lot of that. And it got boring. For anyone who knows me, that's a surprising statement. I LOVE food, I like thinking about it, talking about it, researching it, helping others with their food. I love food. But because of the restrictions I am on it I started to become less enthusiastic about my food. I figured out a few dishes that were dietarily compliant, figured out how to add back in the meat slowly (still working on that) and tended to live on the same 8-10 recipes.

Now that I'm able to add other foods back in I am all of a sudden much happier. In part I am now able to eat an expanded list of foods which is always a good thing. Plus many of the foods on the low sensitivity list that have been added back in are grillable veggies. In the summer that is one of my all-time favorite ways. (If it was winter I would be making vats of soup!) I like to make up several large salads, grill a huge batch of veggies and then make composed plates by adding in a protein.

I am learning so much from this experience. Part of it is a deeper respect for some of the dietary changes I sometimes ask folks to go through as we work together on their journey toward health. I have had my own journey and have certainly done many of the things that I ask clients to do (such as a candida cleanse) but this time around the process seems much more mindful. As I journal my food choices and how my body is responding to the reintroduction of meat I am much more aware of how I feel and why I am making some of these choices. In many ways to a much greater extent that ever before. I am also learning to understand some of the complexities that can lead to boredom with food. I am grateful for this deeper understanding of myself but also because I believe it helps me to better help others.

And the journey continues...

eco friendly living

2011-08-17T11:01:00.000-05:00

Yesterday I attended the Holistic Moms Network twitter party. It was great fun; I learned a lot about a wide variety of eco-friendly ideas and shared in some great conversations.

tree | photo: dieraecherin

The topic of the party was people talking about different ways to cut down on how much paper we use. According to PeopleTowels, "Each person in the US uses about 335kg of paper each year--that's 7 times the world average, even twice the average for industrial countries." That's a lot of trees! And don't those trees look better as trees rather than a methane-producing, decomposing mass in the landfill?

This discussion got me thinking about the holistic lifestyle many of us are trying to lead. We bring our own drink containers (stainless steel, BPA free plastic, or glass) instead of taking styrofoam or paper cups from vendors. We bring shopping bags to the grocery store instead of using paper or plastic. Many of us are looking for ways to reduce our environmental impact.

Canteen | photo: Broken Sphere

I confess that I am a work-in-progress in this area. I think my success rate with the grocery bag issue is about 80%. I even now bring shopping bags into other stores, not just the grocery store. The challenge is getting them back into the car if I've been using a lot of them. We do have a water bottle and BPA free hot cup for each member of the household and they do get used frequently. We've shifted to dishtowels instead of paper towels. All of the eco-friendly ideas that many people are starting to adopt. But there's always more that can be done.

I felt energized by the discussions going on and came across a number of new-to-me products and companies that I wanted to share. These are products which will help me continue to reduce my environmental impact; something I consider to be an important part of the balance to a holistic life.

PeopleTowel

PeopleTowels - This company sells reusable small towels that are a great size to take with you on the road, to the office, when you travel. I confess the nerd side of my nature fell in love when I discovered that they had a special towel for Towel Day.* One of the great things about their towels is that although they have lots of really cute ideas and great towels they also have an option where you can design your own. So if you want to create a theme set of towels, put pictures on a towel, put one of your kids art projects on it, you can. And these towels will last for years. I've already ordered a set of five plus a Towel Day towel and can't wait for them to arrive.

Another topic that came up was the idea of straws. To be honest we don't use a lot of straws in our house but when we do they are always plastic. Until now. It turns out that you can get either glass straws or stainless steel ones. The glass straws are available from a company called Strawsome. They have all different sizes, bubble tea, regular, smoothie, plus colors, plus you can get them personalized. Another option for reusable straws that I like a lot is these stainless steel straws. This is something that I could easily carry in my bag to use when I am out. One challenge that I see is what do you do with a used straw if you use it at a restaurant. But I like the concept a lot and love the thought of not wasting plastic.

As part of the eating out section of the conversation I was re-introduced to the concept of bringing your own takeout container to restaurants. There are two reasons I like this idea and why I plan to start implementing it. One is that most restaurants use styrofoam and I have a strong aversion to it. It hangs around in the landfill forever and if you put hot food into it you are then absorbing some of the plastics that are released due to the heat of the food. Bringing your own takeout containers is such an eco-friendly idea. You can reduce waste, still have your takeout (I often wind up with lunch for the next day as most restaurant portions are far too large for one person), and have containers that you feel good about using. I've decided to go through my BPA free containers and see which ones are going to be designated for takeout. And I'm going to work on the habit of bringing them with me.

Another part of the conversation was about using cloth napkins which in turn opened up a discussion about cloth sandwich bags. We do use cloth napkins in our house. Not 100% of the time, when I have a party I confess I buy paper because I just don't have that many cloth napkins. But on a daily basis it's cloth and we have a good size, mis-matched collection. When talking about the idea of reusable sandwich bags I came across only one resource for food-safe plastic fabric. If you decide to make your own reusable sandwich bags please do not use PUL or oilcloth, neither of those is acceptable for food contact. This discussion lead me to realize that I think I want to set aside some time to make a few reusable sandwich bags and while I'm at it whip up one or two sets of napkins that actually all match.

I encourage my health clients that we are working one step at a time. It's important to remember this when you are moving toward a more eco-friendly life as well. If you try to change everything at once it's too much. You are trying to remember and be consistent about too many things. You are not learning and setting those new habits. When I first started with shopping bags my success rate was about 10%. I wouldn't remember to bring them in to the store or I wouldn't have enough reusable bags. While I still forget from time to time to get them back into the car I do use them the vast majority of the time. I've also gotten very good about telling cashiers that I do not need a bag if I am only purchasing a few products and can easily carry them when I've forgotten my bags. That was my first big eco-friendly step. Little by little I added others. You can do the same. Pick one thing that is important to you. Practice and develop that habit. When you are comfortable that you are utilizing it the majority of the time, move on to another one. Slow and steady is the way to make effective, long-lasting, positive change.

What do you do in your home to be more mindful of the environment? I'd love to hear ideas and resources. Leave a comment below and share your thoughts.

*Towel Day is May 25th. It is celebrated by fans of The Hitchhiker's Guide to the Galaxy written by Douglas Adams. Rule #1 is "Don't forget to bring your towel."

back to school -- what's for breakfast?

2011-08-16T11:54:00.000-05:00

it's that time of year again....moms and kids are out shopping with the school supply list, major retailers are stocked to the brim with classroom supplies, school clothes, sports gear, everything the returning student needs. It's also time for the cereal and other breakfast food manufacturers to boost their campaigns to win a place at your breakfast table. Unfortunately they don't deserve that place and I hope you don't give it to them.

not for breakfast | photo: cohdra

In my practice I see so many people who start their day (or their kids day) with what has come to be recognized as the typical American breakfast -- cereal, milk, juice, maybe toast and jam. Or perhaps a bagel and cream cheese. Many confess to just a donut and coffee -- which these days is a grande double shot caramel macchiato extra whip but that's a different post altogether. I'm often surprised at how many people say "I know breakfast is supposed to be the most important meal of the day but I just don't have time."

This is a reminder. You need to make the time. Not just for your kids, but also for you. Yes, breakfast IS the most important meal of the day. It replenishes the furnace of your body after the metabolic slowdown of sleep. It should provide protein to help boost the amino acids that are needed for neurotransmitter production. It should provide a healthy fat to help keep that furnace going slow and steady instead of heading into overdrive with quick-to-digest, blood sugar crashing, simple carbohydrates.

This is also a reminder to avoid front-of-label packaging. The pretty pictures may look nice and the marketing verbiage may sound good but when you actually read the label it's a different story.

The ad to the left there is a perfect example. It's part of a video ad online that shows energetic, active, healthy-appearing children. However the product does little to support their health. Sure it's made with more whole grains than it used to be, but what about all of the sugar, the artificial colors, the other chemical non-food ingredients. Plus the ads usually say something along the lines of "part of a balanced breakfast" with a big cup of juice and some toast.

As I've mentioned above, this is far from a balanced breakfast. Is it better than skipping breakfast? I hesitate to say it but the answer there would be yes but not by a whole lot. Anything is better than skipping breakfast. However if you want to have your kids get a good start to the day you will do best to feed them nutritionally dense foods. This in turn will help them stay focused, keep their blood sugar level, and help reduce some of that 5 p.m. "witching hour" behavior (believe it or not that behavior starts with a poor-blood-sugar-balancing breakfast). You need to feed them real food.

Brazilian Breakfast Buffet | photo: Jeff Belmonte

Protein can be eggs, beans, chicken breast, preservative free sausages or bacon. For a healthy fat choose avocado, coconut oil, or real organic butter. Get in some delicious whole foods, fruits and veg are a great choice. While it may seem a little unusual to start your day that way that's simply because it's not what you're used to. But you can make changes that are healthy and will help you to feel better. Changes such as the Brazilian Breakfast Buffet on the right there. I see meats, dairy, vegetables, and and egg to go along with some bread, butter and jam as condiments. Learn to think outside the box (literally).

green shake | photo: alvimann

Are you an on-the-go-don't-have-time-for-breakfast teen or adult? Then make yourself a protein smoothie. With a great balancing whey protein, a good nut milk, some chia seeds, a piece of fruit and a handful of spinach it can be a filling and nutritious start to your day. For many of my clients who fit this profile I point out that this is a wonderful, quick way to get out the door. They can then have a second breakfast or snack later in the day and continue balancing their blood sugars with a great avocado chicken tomato wrap or veggies with hummus or....the possibilities are endless.

Many times clients who've made this shift discover that they are no longer experiencing that 3:00 p.m. I-need-a-candy-bar crash. They feel better, and they are nutritionally going to do better by supporting their body.

School starts soon and many of us are going to be back on that tightly scheduled roller coaster. Plan now so you know what you're going to serve. Give them a good start.

rotation diet

2011-08-07T10:28:00.000-05:00

A couple of people have asked me to explain how exactly a rotation diet works. As I mentioned in my last post it is writing out a plan of what you can eat and not repeating a food more than once every four days. This often allows people to eat foods without building up sensitivities to them because they are not overexposed to the proteins in those particular foods.

Here is an example. When it comes to nuts my favorites are almonds and cashews. While I eat a lot of almonds, according to my testing I can no no longer eat cashews, brazil nuts, pistachios, pecans, or walnuts. If I eat almonds every day there is a possibility that I will eventually become very sensitive to the proteins in the almonds and then I will not be able to eat them anymore. By avoiding the ones that I am sensitive to for 3-6 months and by doing a GI Restore Program, I can quite possibly heal my insides to the point that I can eat some of those again.

In order to avoid creating more sensitivities for myself I follow a rotation that goes like this:

Day 1 - almonds

Day 2 - filberts

Day 3 - pepitas

Day 4 - peanuts

And yes, I know, peanuts are not a nut but we eat them that way so that's where they are in the rotation. This pattern applies to each category, fruit, vegetables, proteins, etc. Some people need to follow a rotation diet all the time. I am hoping that is not the case here, but if it is I'm at least grateful to know that I have a plan that appears to be working for me right now.

food rights

2011-08-06T13:19:00.000-05:00

milk | photo: wax115

In case you missed it on the news, there was a raid of a store in California that was selling raw milk. The owner and two suppliers were arrested and an unknown amount of raw milk was dumped.

As I understand it this was a store that essentially functioned as a buying club. Consumers were required to be members before they could buy. I will grant that the government claims the raid was in part because the store owner did not have the proper permits. The owner apparently thought that because his operation was a private buying club not a public place of sale he did not need one.

However leaving aside that permitting misunderstanding, this is not the first time that there have been raids against raw milk sellers; last May there was a raid in Pennsylvania and there have been many others. For some reason it appears that raw milk and it's advocates have been targeted and are being dealt with by force.

I find this sort of thing disturbing for a number of reasons:

1. According to the Weston A. Price Foundation's Real Milk Campaign there are lots of health benefits from drinking raw milk. If the government feels that raw milk is so much of a problem then create legislation for it. But honestly Diet Coke is horrific to our health and there is no legislation there. This over-reaching attack on one product seems excessive and misplaced;

2. Those who want to drink raw milk should have access to it, they are aware of the risks and most of them are dealing with farmers that they trust to run a clean operation; those who don't want to drink raw milk don't have to. I'm not sure how this is considered a problem, raw milk is always clearly labeled and is only sold to those who specifically search it out;

3. The raids frequently go after raw milk producers or stores where they sell raw milk yet I am easily able to buy raw milk cheese and butter at my local big-chain grocery store. In order to make these products the producer has to start with a raw milk product. If the raw milk cheese producers can get approval to make and sell their product why not the base product?

I find all of this attention toward raw milk producers confusing in part because in other areas the governmental agencies in charge are clearly not doing their job. In the recent ground turkey recall it has come to light that the USDA suspected a problem two weeks before it actually forced the recall. The egg recall from last summer revealed that the owner had years of health and environmental violations. And the peanut butter recall from two years ago showed that the company had serious health violations but was never shut down. So major manufacturers appear to get a nod-and-a-wink while farmers and consumers are arrested and subjected to armed arrest?

I feel that those who want to eat a certain way are being denied their rights. Going back to point number one above, smoking kills yet we still sell cigarettes, alcoholism and drunk driving are a big problem yet we still sell alcohol. I don't see raw milk as being harmful or costly to society yet it's being portrayed as this over-reaching evil product that kills. I'm truly puzzled by this attitude. Is it because cigarettes and alcohol and junk food generate big profits and those industries can afford to fund political legislators while small farmers and small groups of consumers can't? And why does it seem that the efforts of those agencies which are supposed to be protecting our food supply are being unevenly thrown against a minority population that wants nothing more than what they consider to be a healthy, nutritious food? I know many people have started to buy cow shares in order to preserve their right to have access to raw milk but even that appears to be under assault.

I have come to believe that raw milk is the next dairy battle. Although I remember drinking it when I was a kid I don't recall it being popular or easily accessible and I certainly don't remember news headlines about it. Now that it is more available and more in demand it has suddenly become a problem?

When organic milk became more publicized for it's lack of hormones, antibiotics and pesticides the dairy industry pushed back hard and tried to block labeling that stated milk was "rBGH free" because this would cut into their profits (note: rBHG is sometimes referred to as rBST). They did win a legislative ruling that milk which was labeled rBGH free also had to carry a statement that there was no difference between milk with and without the hormone. This was later shown to be not true with one study reporting rBGH milk had "Fat levels, particularly long chain saturated fatty acids incriminated in heart disease, are increased, while levels of a thyroid hormone enzyme are increased." For many people the only way to ensure added-hormone free milk was to purchase organic which is legislated not to contain it.

I will make a side note here - just because a cow is organically raised does not mean that it is not still in some sort of a feedlot operation. The organic label does not automatically ensure fat, happy, grass-fed cows regardless of the cute pictures (which is sad because milk from grass fed cows is better for you). Organic simply means that cow is not fed GMO feed, not shot up with artificial hormones and not pumped up with antibiotics. If you want grass-fed, free-ranging cows you need to either raise them yourself or get to know a farmer who raises their animals that way.

Now that manufacturers have lost the organic dairy war and more organic dairy products are arriving on the shelf regularly, the big producers are getting into the business themselves. I'm sure much of this is profit driven. If people are willing to pay more for organic dairy and you can't legislate it away then you might as well join in. But raw dairy is different. It doesn't travel well unless it's been turned into something like cheese or butter. That means a shift back to local smaller scale farming. I guess that's somehow seen as a problem.

managing leftovers

2011-08-05T10:01:00.001-05:00

I'm eating in a new, to me, way. Following a rotation diet that was carefully designed to avoid any of the food sensitivities that showed up on the test. The purpose of a rotation diet is to help avoid any potential new food sensitivities from cropping up by not eating them more than once every four days. It is a generally accepted practice as those who have food sensitivities have inflammation going on in their gut and it's far to easy for them to eat too much of one food thereby triggering a sensitivity to those proteins as well.

A new challenge that I am discovering is the concept of leftovers. In the past if we had leftovers I happily ate them. I love leftovers. Now that's not an option unless it's something that everyone else will eat, it freezes well, or it will last four days until I can eat it again. I'm determined to be consistent about this as I know that it is important. So I'm also trying to learn to cook more in line with what we will actually eat. Whereas before it didn't matter, now it does.

I'm realizing I used to be very laissez faire about leftovers and now I need to think about those too.

continuing to learn

2011-08-04T10:00:00.000-05:00

As I move forward with my new nutritional plan I am struck by the realization that it's not easy to make one meal that satisfies everyone in my household. With one vegetarian, one emerging flexitarian, and one committed omnivore meals are a little more challenging.

Because my choices are limited by my rotation diet I am having to think and plan ahead more so that I can make multi-stage meals that can be finished off or enhanced for the other members of the family who do not need to avoid dairy, etc. Quite honestly I haven't really gotten the hang of it yet and it's definitely an eye-opener.

I hadn't thought that it would be so difficult. After all over the years I have managed various different dietary needs folded into what was once a household of five. Low fat, low cholesterol, low carb, various different dietary plans all rotated through our house before I became a Nutrition Educator and learned more about whole foods and eating according to the needs of your body rather than a one-size-fits-all dietary plan. Obviously through my training and work I have come to see clearly how we are all bio-individual and one-size does not fit all. I'm feeling a little humbled as I learn to juggle this new nutritional state of affairs.

On the other hand I'm feeling fairly good about the dietary change. I did try a few bites of chicken, and the next day my stomach wasn't too happy, I am taking it slowly and plan to start introducing some broths into my diet as well. And I'm reasonably content with what I am eating the rest of the time. It turns out (at least a few days in) that I don't miss dairy as much as I thought I would. The biggest challenge at the moment is to remember what day of the rotation I am on and to plan meals. For example, today is corn for my grain and black beans for my protein. So we're having taco bar. That's easy I can set everything out buffet style and folks can help themselves. But I do need to think ahead if anything, like beans, needs to be soaked or otherwise prepared.

It's a learning adventure and one that I realize will help me have a deeper understanding of what I suggest for some clients. As I mentioned in my last post, I've written a lot of Rotation Plans, but I've never followed one myself. It's one thing to comprehend it and entirely something else to understand it.

walking the walk

2011-08-02T16:02:00.002-05:00

I love what I do, how I am able to help people learn to eat well so they can be well. I also work hard to take care of my own health through nutrition and other means. I feel like I am in good shape and know that I have come so very far since the health care crisis of 2003 that lead me to this career.

Part of my changes, way back when, was the adoption of a vegetarian diet. I was diagnosed with Ulcerative Colitis after more than ten years of misdiagnosis as IBS. The Nutritionist suggested that I consider eating a vegetarian diet for three months to allow my gut to heal. I felt so good on the vegetarian diet that I didn't look back. I was able to eat a balanced diet and to learn how to stay healthy with this eating pattern. This is something that many many people do. According to a 2008 study by Vegetarian Times over 7 million Americans follow a vegetarian diet. More than half of them do so for health reasons.

I know that some people try vegetarian diets but ultimately wind up becoming carbotarians instead. Thinking that because they are not eating meat that means they should eat lots of pasta and other simple carbohydrates. Being a vegetarian isn't difficult but it does require thinking about your protein and fats and, oh yeah, you do need to eat vegetables. Many, if not most, carbotarians eventually wind up going back to eating meat because they get so sick by not supporting the needs of their body.

I'm confident in my knowledge as a Nutrition Educator, I've helped lots of people feel better with learning to eat the right way for their body. And no, that does not mean I make everyone become a vegetarian. We work together to help you find what works best for your bio-individual body and then we go from there to build a nutritional plan. I have always said that I was a vegetarian because it best met my body needs and my focus is to eat in harmony with my body. I've also been fond of pointing out that our dietary needs change throughout different cycles of our life, otherwise we would all still be drinking breast milk.

So imagine my shock when I received the results of a recent food sensitivity test (which I have never taken before) which indicated that I had some very serious food sensitivities going on. I feel good, I look fine, I struggle a bit time-to-time but I put that down to the UC which I manage without medication. The results of the test appear to indicate that I have a fair amount of inflammation going on in my gut and what I had been attributing to one thing was actually something quite different altogether. I now need to make some significant changes to my diet.

The bottom line is that I am highly sensitive to dairy products (cow and goat) and eggs. Darn. That's a significant source of protein for me. Considering my options I feel that it would be best for me to add lean meats back into my diet, a big change after all these years. I've also had to write a rotation diet for myself. I've created a number of them for clients but never imagined that I would wind up doing this for myself. I hadn't realized how comfortable I'd become with my vegetarian diet, my inclination when reaching for breakfast is eggs, my idea of a great snack is a yogurt parfait with fresh fruit. Because I am committed to my health and my body I know that for at least the next three to six months those are no longer part of my diet. I am hopeful that by avoiding them and doing an intestinal repair and recolonizing program I will be able to at least add them back in on a rotation basis when this is all done.

In the meantime I am reminded on so many different levels how the only thing that is constant is change.

small batch cookie

2011-07-28T16:06:00.010-05:00

Every now and then the urge for a cookie hits me. I don't buy them because most of them are loaded with ingredients that I don't need or want in my pantry. But baking a batch of cookies is overwhelming because most of them make at least two dozen and having that many cookies in the house is too much of a temptation.

At the library I saw the book Small Batch Baking. It looked really interesting so I checked it out and realized that this is a great way to satisfy that sugar urge without overdoing it. Most of the recipes make just enough for dessert. No more dozens of cookies or huge cakes waiting in ambush in the kitchen. This is a wonderful option when that sugar urge hits without having to have all those leftovers.

The other day I was in the mood for a cookie; I changed a few of the ingredients to make a vegan, gluten-free small batch of chocolate chip cookies based on the recipe from Small Batch Baking. I reduced the sugar because I didn't want anything too sweet, just a hint of sugar to satisfy that craving.

The recipe needs a little refinement as the cookies ran more than I liked so they were flatter/thinner than I wanted. I prefer a chocolate chip cookie that is a little thicker and gooier and these were more crispy. Feel free to try it and see what you think.

Small Batch VGF Chocolate Chippers

2 T. plus 2 t. coconut oil (this is probably what made them spread so much)
3 T. evaporated cane juice crystals
2 T. ground flax seed
2 T. water
1/4 t. vanilla
1/4 C. plus 2 T. GF flour
1/4 t. baking soda
generous pinch sea salt
1/4 C. dark chocolate chips

preheat oven to 375 F
cream coconut oil and sucanat together
mix flax seed, water and vanilla together
add to coconut oil and sucanat
mix together dry ingredients and add to wet mixture
add chocolate chips and blend well

drop by tablespoonful onto greased cookie sheet
makes 6 cookies

psoriasis can be cured

2011-07-26T13:59:00.000-05:00

Psoriasis | photo: James Heilman, MD

Recently it was announced on the interwebs that a certain celebrity had been diagnosed with psoriasis. The reason/cause for her condition was attributed to stress. This is certainly a strong possibility as psoriasis can be an autoimmune response and as those of us with autoimmune disorders know, stress is a huge trigger.

I was saddened to hear that this young person didn't feel that she could slow down her lifestyle. Nor was there any mention of the possibility of the influence of diet.

As long-time readers know, I am a huge fan of food as a basis for health. While I certainly do not believe that food is the only cure, I do know from years of working with lots of different people that food can be a large part of the answer. When we eat the way our bio-individual body needs us to we can help the ourselves to be healthier. I'm a believer in Integrative Medicine -- there is room for both in the equation, in fact it would be silly to discount either side in a food versus medicine tug-of-war. Learning about diet and the influence of food and nutrition on the body can be an empowering experience for many people.

This case especially caught my attention due to someone I have been working with who has experienced a successful dietary transition. I'd like to share her testimonial here:

"In 1995 following a life threatening flare-up of ulcerative colitis, my large intestine was surgically removed. The last two feet of the small intestine was used to create a new internal abdominal “J-Pouch.” Many pouch recipients experience complete restoration of health following this procedure. Some do not, and I fell into this category. Instead of returning to a healthy, active lifestyle, I became plagued with chronic J-Pouch infections requiring heavy steroid and antibiotic use that lasted several years. With the help of a strong probiotic, the flare-ups became less chronic and in time my health improved.

Unfortunately I developed a new health concern... scalp psoriasis that gradually spread to my elbows and trunk. I experienced some other nagging symptoms -- itching, mild fatigue, and brain fog to name a few. The chronic scalp psoriasis required daily use of a strong topical prescription steroid that barely controlled the problem. I asked my dermatologist if there were recommended dietary changes that might improve the psoriasis, and the response was there was no known diet that proved effective in clearing psoriasis.

This is where Mira comes in. Following a full scope assessment and using her health and nutrition expertise, Mira shared her results -- I was suffering with a systemic Candida yeast overgrowth most likely caused by prolonged steroid and antibiotic use. Mira presented the course of treatment, including a diet that would discontinue feeding the candida. Following a strict two weeks of dietary changes, I was amazed at the results. I skeptically stopped using the topical steroids, sure the psoriasis would return with a vengeance. It did not, and the results were amazing! " D.R. 2011

This wonderful woman has experienced so much improvement with her psoriasis and we continue to work together to refine her health and address her overall nutrition.

I hope that the young celebrity challenged with psoriasis manages to find a connection to someone with a background in holistic nutrition to help her learn to better understand the needs of her body. I also hope that she finds the time to slow down and be easier on herself. We only have one body and our health is so important. We need to remember to be kind to ourselves.

purslane soup

2011-07-06T11:06:00.002-05:00

Purslane | photo: Aomorikuma

Merriweather has been posting delicious pictures and food ideas for many of his foraged delights. The other day he posted a picture of purslane (Portulaca oleracea).

When we lived in CT my husband and I had the stuff running wild all throughout our vegetable garden. It was, quite frankly, a weed. I spent many hours yanking the stuff out cursing at how readily it regrew not realizing that just the act of weeding caused it to reseed and become more vigorous.

All that changed the day I was at a local farmers market and saw one of the farmers there selling the stuff. His was golden purslane which is slightly different than the everyday variety we had in our garden, but it was purslane nonetheless. I began to look at my weedy friends with a rather different eye.

A succlent plant with an unusual sour-yet-sweet flavor I quickly discovered that although you can eat it raw I didn't like it that way. I also don't like okra and the texture was too similar for me. Steamed was okay but the best was when The Washington Post published this recipe for a purslane and spring pea soup. Let me tell you four cups of purslane is a fair amount. And this recipe is so delicious we often doubled it thereby neatly using up large quantities of purslane. High in both vitamin A and C as well as magnesium, purslane can be a good vegetable to add to your nutrition plan...if you can find it.

Purslane Soup

2 tablespoons organic butter
2 leeks (white and light-green parts only), washed and chopped
4 cups purslane, rinsed and dried
2 cups fresh peas
3 medium yukon gold potatoes, peeled and diced
4 cups vegetable broth
Sea salt
Fresh ground black pepper

In a large pot melt the butter.
Add leeks and saute until limp and golden.
Add purslane, peas, potatoes, and broth.
Bring to just under a boil, reduce heat and simmer 30 minutes.
Remove from the heat and blend using an immersion blender.
Salt and pepper to taste.

May be served hot or cold with a dollop of creme fraiche or sour cream on top.

stay well-hydrated for summer

2011-07-02T12:26:00.000-05:00

Water | photo: Suat Eman

With summer just around the corner and temperatures rising it's important to stay well-hydrated during the summer months. Most of us don't drink enough water in the first place, add in the higher temperatures and more outdoor activity, it all adds up to sweating more, leading to more fluid loss and potential dehydration. Dehydration can cause a large number of physical problems from headaches and migraines, to constipation to deep fatigue or loss of energy.

Before you reach for that cheap 54-oz Big Gulp think about what your body needs in terms of hydration. It certainly doesn't need all that sugar. An 8-oz can of Sprite claims that it has 26 g of sugar, multiplied by 6.75 to equal a 54-oz drink, that comes to 175.5 g of sugar, not to mention all those chemicals. If you're drinking sugar-free, you are taking in even more chemicals; caffeinated sodas would deliver a jolting 155 mg of caffeine.

Choose refreshing drink choices that are actually good for you. Here are a few suggestions:

Water – always good, water is exactly what your body needs. For a refreshing change to plain water add a slice of citrus to your water. For a cool and cleansing taste try slices of peeled cucumber or even a sprig of mint.
Iced tea – although tea does have caffeine if you make your iced teas with green tea you'll be getting less caffeine over all. Or you can use herbal teas which have no caffeine and are very refreshing and enjoyable.
Spritzers – adding your favorite juice to cool seltzer water with some ice and perhaps a slice of fresh fruit can be a great way to stay hydrated. The usual proportions are 50% juice 50% seltzer. Just be sure to choose juices that are 100% juice, no additives, no preservatives, no colors. If you are using concentrated juice you will need to adjust the proportions to your preference.
Agua fresca – these cool and tasty drinks, originally from Mexico, are made by taking blended fresh fruit, usually melons, and combining them with water, sugar, and a splash of lime juice. Because there is sugar, with both the fresh fruit and the added sugar, these should be consumed in moderation. There is a delicious recipe posted below.
Lemonade or limeade – made with citrus juice, water and sugar this can be very satisfying and cooling. If you make it yourself you control how much sugar is in it. There are a wide number of tasty recipes available online.

Strawberry Watermelon Agua Fresca | photo Marie the Bee

Agua Fresca

3 cups of melon (cantaloupe, watermelon, honeydew, etc), seeded, peeled and diced
1 1/2 cups cold water
2 tablespoons evaporated cane juice crystals
juice of 1-2 limes
Blend melon to a pulp in the blender
Strain pulp to remove fibers
In a pitcher mix together water and sugar until sugar crystals dissolve
Add melon juice
Add lime juice to taste
Serve over ice

It is important to remember that alcohol is a diuretic; this means you loose more body fluids when you drink it. So even though after spending the day in the hot summer sun that beer, wine cooler, or mixed drink seems cool and refreshing, it won't help you stay healthy, hydrated and refreshed.

*this article has been modified from it's original content originally published online at my Houston Holistic Health Examiner column.

blueberry bliss

2011-06-30T11:35:00.000-05:00

I recently went blueberry picking with a friend. We went to our local blueberry orchard, Moorhead's Blueberry Farm. The owner, Sid, told us that his dad started the place 35 years ago and he worked there every summer as a kid. Now he owns it and works there every day during the season. They don't use chemical pesticides or fertilizers which is a plus in my book.*

These bushes were fabulous! Over six feet tall and loaded with berries. In just 30 short minutes I managed to pick two and a half pounds of plump delicious berries. As I was picking I was hearing parents with small children scattered throughout the field. I laughed to myself as I remembered blueberry picking with my girls when they were little. The three of them were more interested in eating the berries. They would pick for a while, eating as they picked, and then when they were tired of picking they would come raid my blueberry bucket for handfuls of sweet berries. Quite frankly I never managed to pick enough to satisfy three hungry tummies and have some for home. I often had to go back without them in order to have a reasonable amount of berries.

I consider blueberries super-fruits, very high in antioxidants they are one of the few native American fruits. I've written about some of their health benefits in the past. New research appears to show that higher consumption of blueberries may be helpful in warding off conditions such as Alzheimers and Parkinson's as well as improving general cognitive function in aging adults.

Whatever their health benefits, no one can deny that they taste wonderful. After my husband and teenaged daughter plundered the batch I brought home I had just enough left to make a gluten free blueberry coffee cake. Obviously I'm going to have to go back for more....I guess some things never change.

Gluten Free Blueberry Coffee Cake

Preheat oven to 350 F
grease and flour a 9 x 9 baking pan

1 C. buckwheat flour
1 C. gluten free oat flour
1 C. evaporated cane juice crystals
1 t. baking powder
1/2 t. sea salt
1/4 t. baking soda
1 C. blueberries
1 C. chocolate chips
4 T. butter, cold
1/2 C. Greek yogurt
1/2 C. unsweetened almond milk
1 large egg
1 t. pure vanilla extract

topping:

1/2 C. gluten free rolled oats
1 t. cinnamon
1/2 C. evaporated cane juice crystals
1/4 c. chopped walnuts
1 t. pure vanilla extract

Mix together all of the dried ingredients
Shred butter into flour mixture using the large side of a box grater
Mix butter into the flour mixture with your hands until the mixture resembles coarse crumbs
Add blueberries and chocolate chips and toss well to coat
In a separate bowl mix together yogurt, almond milk, egg, and extract, blend well
Pour liquid ingredients into dry ingredients and quickly blend together, do not overmix the batter
In a separate bowl mix together topping ingredients
Spread topping evenly on the coffee cake
Bake for 25-30 minutes until the top of the coffee cake springs back lightly when tapped
Remove from oven and cool
Serve warm or room temperature

*Sid did share that he uses roundup for weed control (obviously not on the blueberries) because it is a short-lived weed killer. I'm hopeful that he will consider switching to something else like vinegar which is shown to be effective.

the antianxiety food solution

2011-06-29T13:14:00.001-05:00

Written in a warm, reader-friendly style, “The Antianxiety Food Solution” takes the often undiscussed topic of anxiety disorders, brings them into the light, and offers solid, scientifically backed nutritional advice to help alleviate the symptoms.

Anxiety disorders encompass a wide range of conditions from generalized anxiety disorder (GAD) to panic disorder to social anxiety and more. Often undisclosed by those who suffer from this sometimes debilitating range of disorders, anxiety can cause a wide array of physical symptoms due to the stressors, emotional toll, nutrient depletion, and the lack of proper diet. The author herself a former sufferer of anxiety, brings the voice of experience to this topic in a caring yet straightforward way.

Diving right in to the topic, Chapter 1, Figure Out Your Optimum Antianxiety Diet, gives a step-bystep approach to proper nutrition to support the bio-individual needs of those looking to, as the sub-title says, calm their anxious mind, improve their mood, and end their cravings. As part of the nutritional support offered in the book, the author gives very clear examples of what to eat and, just as importantly, what not to eat, even including examples of nutrient dense bonus foods. The author then takes the subject a step further by including chapters on a wide range of conditions that may affect nutritional status and promote anxiety such as allergies, addiction, blood sugar imbalances, poor digestion, brain chemistry, hormonal imbalances, and lifestyle choices. Throughout the book are a number of easy to understand self-scoring quizzes as well as tables which concisely illuminate the points the author is making.

One main premise of the book is the promotion of a clean, traditional diet, free from chemicals and additives, that is high in whole foods. In another significant topic, the author explains how the use of amino acids can be highly beneficial for many sufferers of anxiety disorders. Clearly highlighting the symptoms each amino acid deficit can cause, she then illustrates how to address these deficits and discusses how to consider use of amino acids to help regulate brain chemistry. She then looks at a little discussed condition called pyroluria, a genetically induced anxiety disorder caused by faulty hemoglobin synthesis. As little known as this condition appears to be it is easily treated with supplemental levels of readily obtainable nutrients; all explained by the author in very plain language.

The book ends with some solid advice about lifestyle and health changes that do not rely on medication, supplements, or nutrition, but are equally important to the concept of living a balanced, happy life. Addressing sleep, exercise and support as an important factor in recovery.

Overall this is a book that should provide a very valuable resource for those who suffer from anxiety disorders or who have a loved one who suffers. By following the advice in this book you will learn specific suggestions for avoiding those substances that can trigger anxiety and prevent a return to balance and wellness. You will also gain a better understanding of and appreciation for the link between nutritional support and a balanced mood.

To purchase a copy of this book and for more information you can visit the website. The book can also be purchased from Amazon.com or direct from the publisher, New Harbinger Publications, Inc.

gotta get grapes

2011-06-17T16:46:00.000-05:00

Concord Grapes | photo: grongar

Warning....rant ahead. I'm so aggravated I cannot even tell you. This morning I went to the grocery store for a few items. One of them was grape jelly, requested by my daughter. It's her favorite flavor. Since we've moved away from Connecticut we no longer have the same access to wild grapes so I'm no longer making grape jelly. The grapes that I've managed to find here in Texas have, for the last two years, been very thick skinned and dry due to the lack of rain so no grapes there either. I did plant grapes in my garden but they're table grapes not jelly grapes so I'm not sure they'd work well.

My frustration? NOT ONE SINGLE jar of grape jelly at the grocery store came without HFCS. Several even had HFCS as the number one ingredient. Seriously? That number one ingredient means that the majority of the jelly isn't even grapes, it's HFCS. That is insane. First of all grape jelly is incredible easy to make. Grapes are very high in pectin. Throw them together with a little water, the right amount of sugar, heat to the correct temperature and voila! Grape jelly. Even more upsetting to me is the fact that many of the grape jellies at the grocery store come with artificial flavorings. I'm not exactly sure why as to my mind grapes have a pretty distinctive taste all their own.

Needless to say I did not buy any grape jelly (luckily she also likes orange marmalade so that's what she got) and I'm going to have to work a little harder to find a good source of either muscadines or concord grapes to start making my own jelly again.

For those who have access to good grapes for jelly making here's a great recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen. In the interest of full disclosure I'll tell you that this book was written by my mom. I'm not recommending it because she wrote it (honestly). It really is one of my favorite canning/preserving books and my first go-to when I'm looking to make something. To get all of the great commentary, hints and tips you'll have to get the book, but here's the recipe:

Grape Jelly

10 C. or more Concord grapes (approximately 8 lbs.)
1 apple (optional)
2 C. water
Sugar

Wash the Concord grapes.
Cut the apple into quarters -- peel, core, and all -- then chop coarsely. Set aside.
Put a couple of cups of grapes int a large stainless-steel pot, then crush them with a potato masher of the bottom of a clean glass jar. this provides a small amount of juice and prevents scorching.
Add the water.
Add the cut-up apple.
Heat the fruit mixture slowly to the boiling point, reduce the heat, and simmer until the seeds come free from the pulp.
Line a large colander with several layers of damp cotton cheesecloth. Set the colander over a large pot or bowl and carefully pour the grapes and liquid into it. Allow the free-run juice to drip through the cheesecloth. You may also use a chinois or jelly bag. Do not press down on the fruit.
Measure the free-run juice. Process into jelly 4 cups of juice at a time - a smaller batch means the jell point is reached more quickly, resulting in better flavor.
Taste a little bit of the juice. For every 1 cup of reasonably sweet grape juice, measure out 2/3 cup of sugar. If you used a greater percentage of under-ripe grapes and the juice is on the tart side, you can use 3 or 3 1/2 cups of sugar to 4 cups of juice.
Bring juice to a boil then add the sugar. Boil to the jell point.
Fill and process prepared jars.

growing a garden

2011-06-15T13:28:00.000-05:00

Rosemary | photo: Nataraja

It's been very dry here in the Eastern Piney Woods of Texas. So dry that there are now warning signs all over town about the potential for fire hazard. Needless to say this is not boding well for my garden. This is our third year here and each year we do a little bit better than the year before. But we also spend a lot of time and energy moving things around trying to find just the *right* spot on our postage stamp-sized property. We seem to have finally found the right spot for the tomatoes and they're producing faster than we can eat them which is a delicious thing. If I start to get too many I make something my friend Libby calls Tomato Junk and shove it in the freezer ready to use at a moments notice for pasta dishes, salads, egg scrambles and more.

I've just gotten back from the store where I have purchased, yet again, a rosemary plant. This is my fourth one of the season. I had one last year. It did pretty well. We enjoyed using it in a lot of recipes, especially veggie marinades, last summer. Then winter came. It was a bad winter (for Texas) and many things in my yard did not make it. One of them was that poor rosemary. Okay, it happens. So I went and bought another one. For some reason it wasn't happy where the first one was and it died. I bought another one and moved it to the bed across the way. That one died too. Then I bought another one and planted it in a pot with the lavender. The lavender is still going but the rosemary? Yup, dead as a doornail.

So I've bought another one (luckily they are just $4 a pot so I can afford to keep shelling out until I get it right) and I'm really hoping this one will make it. I've got a different location in mind, a little more shade, hopefully a better location and nowhere near the areas where the others have not survived.

Along the way I keep being reminded that gardening is an ever-evolving process. Especially after learning how to garden in one area of the country and then moving to a vastly different agricultural zone and temperate climate. Learning what plant where takes time and attention and effort. Luckily most of what my husband and I plant in our garden seems to grow well or I probably would have given up by now. I also like playing in the dirt and this certainly gives me an excuse to keep on doing it. And it's a great way to get some sunshine and fresh air, something I recommend for everyone.

Since I mentioned it, here's the recipe for Tomato Junk. There are no precise measurements, I just throw it all together but somehow it always works out.

Tomato Junk

a lot of very ripe tomatoes, washed, cored, peeled and quartered
a sweet onion, chopped
a clove or two of garlic, minced
a bunch of basil, minced

Using a generous amount of olive oil in the pan saute onions and garlic until the onion starts to wilt
Add tomatoes and cook until they start to break down
Add basil and cook another 5 minutes

Remove from heat, let cool and then package for the freezer in 1 cup containers

I do not add salt or pepper to this as I season it when I use it