Sunday, October 30, 2011
Wednesday, October 26, 2011
This mornings breakfast was warm and cozy and packed with complete protein.
I cooked the quinoa following the package directions (I do drain it in water but it's tricky because it's so small. I just put it in a bowl, run cold water over it, then dump out the cold water as carefully as I can without dumping out the quinoa.)
After the quinoa was cooked in plain old water I added 2 TBS. coconut oil and a dash of cinnamon.
I thought it was good!
Jeff liked it, minus the texture which he is still getting used to.
Emmett (our 1 1/2 year old) liked it.
Braxton was a so, so. He liked the flavor but wanted to have cereal (Chex) instead. I didn't let him and he didn't fuss. I did give him a dash of pure maple syrup and that helped!
Adelle is typically picky and she ate it up (after I added a dash of pure maple syrup!)
We will be having this again. Even if it's not a family favorite it's good for them to learn to eat lots of foods even if they aren't your favorite!
Tuesday, October 25, 2011
So here is the thing. I have children. Normal kids who like treats and associate birthdays with treats. Don't we all do this? I don't have a problem with a treat once in a while. Don't deprive yourself, right. However, when treats start to be a daily thing, even weekly thing, than you start to have a problem. These poor little ones get addicted to sugar. Honestly they do and that is unhealthy! Also, treats before bed. Not really happenen around here. My kids go crazy if they eat sugar before bed. Nightmares, talking in their sleep. It's not good for your system when you pour in sugar before bed.
So my son turned 6 yesterday. He wanted a chocolate cake decorated like a karate guy. When it came down to it my day ran out of time. How do you explain to your 6 year old that you didn't have time to make the cake they wanted when you were helping in their classroom and having their friend and his whole family over for dinner. Not to mention creating a special FHE game featuring him and making sure the house was clean (from the birthday party the night before) to welcome the guests....
Well I didn't even have to explain. I pulled out these babies and there was no mention of the absent karate cake. These things are 1 1/2 inches in diameter people. Small. Bite size. They each had one. They each savored the one. That's it. My kids don't even ask for two. They know everyone gets one. period.
Happy Birthday Treat without the huge, garbage filled cupcake with trans-fat frosting!
Just wanted you to know there are alternatives. You always have options. I love my kids too and want them to be spoiled on their birthdays. That's why I've created a very sneaky way to do it!
Monday, October 24, 2011
It’s Food Day today. You can officially say that you were around for the very first Food Day. I figured you might have some questions about this new concept so here’s the lowdown.
What might you ask is “Food Day”?
It is a nationwide campaign sponsored by the Center for Science in the Public Interest (CSPI), which is a nonprofit group that has led successful campaigns for food labeling, better nutrition, and safer food. Like CSPI, Food Day does not accept funding from government or corporations.
Okay good. But what is the point of Food Day?
I went to www.foodday.org and loved the mission statement that I found there.
Food Day’s goal is nothing less than to transform the American diet—to inspire a broad movement involving people from every corner of our land who want healthy, affordable food produced in a sustainable, humane way. In other words, we want America to eat real. We want to get Americans cooking real food for their families again. We want fewer people at drive-throughs and bigger crowds at farmers markets. We want to celebrate fresh fruits, vegetables, and healthy whole grains—and to support the local farms and farmers that produce them. We want all Americans—regardless of their age or income or geographic location—to be able to select healthy diets and avoid obesity, heart disease, and other diet-related conditions.
So can you tell me what the driving principles are?
Food Day 2011 has five key priorities:
- Promote healthier foods so fewer people get diet related diseases
- Support sustainable farms and stop subsidizing agribusiness
- Expand access to food so people aren’t hungry
- Reform factory farms to protect animals and the environment
- Curb junk-food marketing to kids
Friday, October 21, 2011
Yep, just like Applesauce but I used apples and butternut squash. Pealed the squash, peeled the apples. Cut them all up into chunks. Put them in a pot with about 2 inches of water. Brought the water to a boil. Boiled the chunks until they were tender. Mash, mash, mash until all the water has evaporated or soaked in. Add a dash of cinnamon. Yum.
My friend Tori is a doll. She brought me some butternut squash from her parents garden today. Then she told me that apples were on sale and that she was going to make applesauce for baby food. A lightbulb went on in my healthy mindset and I said, "hey, you should add the squash to the applesauce!!!!!"
My kids are at the table right now eating this fresh after school snack that I just concocted. They are loving it. No added sweeteners. The apple is enough sweet. Try this out. Even if you don't like squash you will totally love this!
And fyi Costco has butternut squash right now in their produce, already cut into chunks!
This seriously took me about 15 minutes start to finish to make. Easy, fast, cheap, healthy. That's what I'm talking about!
So we all know apples are good for you but what about squash?
Squash is super good for you?? Like a total Power Food!
Health Benefits I found here:
Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.
Squash's tangerine hue, however, indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.
As if this weren't enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.
Thursday, October 20, 2011
Quinoa is so yummy and so healthy and hearty. It's become a staple around here and one of Emmett's favorites.
Here are 2 other quinoa recipes that we eat a lot of. Check them out.
Tonight however is my recent favorite. I adapted this recipe from my good friend Sarah who is basically gourmet!
Cook quinoa is organic chicken stock. I also use bouillon sometimes if I don't have chicken stock. Just follow the directions on the package. It's simple and fast. Boil water, add quinoa, put on lid and simmer for like 15 minutes.
While that is doing it's thing roast veggies in the oven.
Chopped up whatever (you can use any or all of these depending on what your family likes, and what you have).
After the quinoa is done and the chopped veggies are roasted mix them together. Add some marinated artichoke hearts (which I buy at Costco) and you are set with a complete meal. My family likes this served warm but I prefer it cold the next day. Yum! Oh, and sometimes I add sun dried tomatoes too.
And just a bit on quinoa...seriously this stuff is good for you!! Eat it, feed it to your kids!
"Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."
Monday, October 17, 2011
Today's supplement is from Integrative Therapeutics, Inc. It is called:
I don't give my children any sort of cold medicine. There are too many added chemicals and too many other ingredients that I have no idea what they are or what they do. Read here for a little more insight on that if you're interested.
I am a firm believer in the old school cold remedies; honey, chicken noodle soup, extra rest, echinacea, vitamin c, lots and lots of fluids, humidifier, garlic...
Anyway, back to the supplement. This chewable is packed with lots of good stuff for your immune system. Both vitamin C and echinacea have properties that help you fight the common cold. I've given my kids up to three a day when they've had a cold. Don't give this one to them forever.
Here is the info they had online:
Echinacea Vitamin C provides important ingredients necessary to support a healthy immune system. The vitamin C is augmented through the inclusion of citrus bioflavonoids, which enhance its effects. Vitamin A, important in preventing infection, maintains the cellular integrity of the skin eyes and mucosa. Zinc enhances wound healing and is involved in a large number of metabolic processes. Vitamin B6 is involved in energy transport, red blood cell formation and healthy nerve responses. Echinacea, commonly known as purple coneflower, has a long history of preventing and treating respiratory ailments. It promotes overall immune support. Western larch, the source of the powerful anticancer drug tamoxifen, stimulates the production of the body’s own killer T-cells.
Friday, October 14, 2011
This is the one I buy typically. It's a local company and I like the quality. They taste really comparable.
So as I confessed to some friends last night my kids each get a tablespoon of this after both breakfast and dinner. It's their dessert! I'm not kidding. They love this stuff! I have a firm belief in this product. It is good for concentration and I have noticed this in my children. They really do focus well. They are young and energetic but they have tremendous abilities to focus and concentrate on school work, books, art projects...
Provides greater resistance to common colds and flus. This too rings true for us. I have never had a flu shot. I don't give my kids flu shots. I work hard to build up their systems and immune function so that the flu doesn't get it and if it does it is short lived. This product has supported that effort as well.
I've always taken this in an extra dose during pregnancy and so far, so good!
Read the facts below and try some!
Why Omega 3's you ask?
Americans consume a dangerously insufficient amount of omega-3, a fat essential to good health but only found in fish oil and a few other foods. Meanwhile, our intake of omega-6, another fat found in corn, soy, sunflower and other oils, is far too high. The ideal ratio of omega-6 to omega-3 should be 1:1, but the typical American's ratio ranges from 15:1 to 50:1!
Benefits of omega-3 found in fish and cod liver oil:
- Increases your energy level and ability to concentrate
- Provides greater resistance to common illnesses such as flu and cold
- Helps pregnant women avoid premature births, low birth weight and other complications
While a helpful form of omega-3 can be found in flaxseed, walnuts and a few other foods, the most beneficial form of omega-3 -- containing two fatty acids, DHA and EPA, which are essential to fighting and preventing both physical and mental disease -- can only be found in fish.
Thursday, October 13, 2011
So I did my 2nd nutrition class tonight and it was awesome!Then I came home and opened my email and found this article.
The amazing part was that the two points stated in this article are also the two points I've focused my classes on.
So this was just awesome!
I am just a mom, trying to be healthy, trying to feed my family well and to educate others with what I am learning. And here you have an expert in the field totally preaching the same thing. That, my friends, is seriously empowering.
Take note. Make little changes. You are worth it!!
You can check out the article here. I didn't watch the movies, just read the article.
How to Reverse the Obesity- and Related Chronic Disease Trends
I believe there are two primary dietary recommendations that could make all the difference in the world for most people, leading to a swift reversal in the horrific disease trends we're currently facing:
- Severely restricting carbohydrates (sugars, fructose, and grains) in your diet, and
- Increasing healthy fat consumption
I recently wrote about this recommendation in-depth, so for more details, please see This Substance Fools Your Metabolism - and Tricks Your Body into Gaining Pounds. If you want to shed excess pounds and maintain a healthy weight long-term, and RADICALLY reduce (and in many cases virtually eliminate) your risk of diabetes, heart disease and cancer, then get serious about restricting your consumption of fructose to no more than 25 grams per day, with a maximum of 15 grams a day from fresh fruit. If you're already overweight, or have any of these diseases or are at high risk of any of them, then you're probably better off cutting that down to 10-15 grams per day; fruit included.
Tuesday, October 11, 2011
Ok so if you need a snack on the go and you forgot your carrot sticks these can be your new "go to!"
On Friday night Jeff and I got to go down to Seattle to do some marketing for his new business and half way down he got hungry. I pulled out one of these, my favorite flavor, chocolate coconut bars and he couldn't get enough of it. Infact the next day on the drive home he ate my spare that I had in my purse.
What's great about these you ask?
- wheat free
- dairy free
- soy free
- packed with protein
- all natural ingredients
- made in Seattle
- made by nutritionists
- balanced amount of carbs, protein, and fat
- sweetened naturally
So, check them out!
And thanks to my very own brother in law they carry these at Haggen! Sweet!
Then we came up with a deliciously different idea.
We could create our own all-natural nutrition bar. Our take on the perfect snack. A bar with everything we wanted it to have, and nothing we didn’t. A healthy balance of carbs, protein and beneficial fats, but no artificial sweeteners, colors or preservatives. No trans fats, synthetic vitamins, or allergy-aggravating gluten, wheat or soy protein.
In short, a nutrition bar that everyone- including nutritionists and other healthcare professionals- could love. Zing! Now we hope that you love it too.
Monday, October 10, 2011
Now for the honest truth.... I don't know why zinc is good for sore throats. All I know is that these totally work and besides the zinc they are loaded with vitamin C and Echinacea.
These aren't something you would take on a daily basis. Nor would you give them to your kids on a daily basis.
These are something you always have on your shelf for those mornings/late evenings when you feel a sore throat coming on. Suck on them until they are dissolved. Up to 6 a day.
Sore throat be gone!
Oh, and these are super cheap and you can get them anywhere, even Walgreens, for like $3.50.
Sunday, October 9, 2011
This weekend I made veggie chips with zucchini (which I still have an abundance of) and sweet potatoes. They were really good and super easy.
My mother-in-law bought me a food dehydrator a couple years back and I love it. I use it all the time to dry fruit but I'd never done veggies because I had never wanted to take the time to cut them so thin.
Well this year for our anniversary my Gramy gave us a mandolin. So now I am completely set!
If you don't have a food dehydrator you can use your oven but research it online. I'm not exactly sure how to do it that way but I know it can be done. If you don't have a mandolin you can just use a knife but slice thin.
Here is what I did:
Wash the veggies.
Put an apron on the husband.
Got him busy with the veggies and the mandoline (guys like things like this, it's sharp and fast)
After the veggies were thinly sliced I spritzed them with olive oil.
Then I spread them out in a single layer on the drying sheets of the dehydrator.
Sprinkled lightly with sea salt.
The salt intensifies as it is dried so really, go light on the salt!
Set the temperature for 125.
5 hours later I had fresh dried zucchini and sweet potato crunch crunches!
I found the following information here on health benefits of dehydrating.
Dehydrating: Health and Nutrition Benefits
Dehydrating is the process of slowly removing all of the water from fresh vegetables and fruit to make healthy, cheap, raw and long-lasting snacks and treats.
The dehydration process retains almost 100% of the nutritional content of the food, retains the alkalinity of fresh produce and actually inhibits the growth of microforms such as bacteria. Fresh foods can sometimes contain simple yeasts, mould and bacteria; however, by inhibiting the water content their growth is considerably reduced.
Dried vegetables and sprouts are naturally low in ‘bad’ fats, yet high in fibre and nutrients. Although a very small amount of Vitamin C is lost, dehydrating retains all Vitamin A (or Beta Carotene) in plant foods which is an essential anti-oxidant. Minerals such as selenium, potassium and magnesium are also preserved giving you minerals in a perfect balance.
A dehydrator is an excellent way to ensure that there is always nutrient-dense, raw food readily available so that you do not snack on junk!
Saturday, October 8, 2011
Thursday night we had Clam Linguine for dinner.
I made a few substitutions to this recipe to make it a bit healthier for our family.
Added extra garlic! Garlic is so, so, so, good for you. I will post on this soon! In the meantime eat lots of it!
Used butter only, no olive oil because of these reasons.
Added extra juice from the clams to make it more runny and less oily.
Used the brown rice noodles picture above.
So there you have a yummy dinner. I also served broccoli coleslaw on the side. The kids loved the linguine. I wasn't sure how fond they would be of the clams but they totally ate it up!
Wednesday, October 5, 2011
Tuesday, October 4, 2011
Well I modified it yesterday to make it taste a little more like fall.
I used only whole wheat flour
Instead of the milk I added pumpkin and water
Then instead of the cream of tartar I added cinnamon and nutmeg.
They were super delicious and my kiddos gobbled them up for breakfast with butter on top.
In our home it's all about making from scratch. This eliminates so many fillers, preservatives, chemicals, extra sugars, corn syrups, pesticides...
These biscuits will last on our counter (well considering they didn't all get eaten) for about 2 days. After which they would get moldy.
To me that says they are a much healthier option than anything you would buy at the store.
Plus they are so easy and fast!
Monday, October 3, 2011
This guy decided to put his whole face in the whole wheat flour this weekend.
Maybe this is what he will look like in 60 years or so?
Many thanks to those of you to came to the class on Thursday!
I had a blast and really appreciated all your participation and questions/comments.
Here is the Italian Prune Crisp recipe that you asked for:
No added sugar!!
Preheat oven to 350
Wash, pit, and cut in half about 6 cups of Italian Prunes
Layer in 9x13 pan ( I used my stoneware)
sprinkle with minute tapioca (this will help thicken the juices as they cook)
In a bowl mix together:
2 cups rolled oats
1 cube of butter, softened
cinnamon and nutmeg (your preference, 1-2 tbs.
Evenly distribute oat mixture on top of prunes.
Bake in 350 oven for 50-60 min.
Serve warm or cold!
The prunes are sooo sweet. There is no need for extra sugar.