Natural Promise: A guide to Natural Family Living

Omega What?

2011-06-28T14:07:00.000-07:00

I am sure we have all heard about Omega 3 Fatty Acids. I wanted to know a little bit more: What are they, Why are they good for you, and What foods contain them? I did a little research and this is what I found:

Omega 3's are fatty acids necessary for good health but our bodies cannot produce them. We have to get them from food or supplements.

Omega 3's are good for our bodies for many reasons:

Help to reduce inflammation in the body
May help lower risk of chronic diseases such as cancer
Have a crucial role in brain function
May reduce the risk of high blood pressure and heart disease
Lower the amount of cholesterol in the blood
Help prevent cancer cell growth

Fish, plant, and nut oils are the primary source of omega-3 fatty acids. Here is a list of a few foods which contain Omega 3's:

Salmon

Halibut

Herring

Sardines

Tuna

Walnuts

Flaxseeds

Flaxseed oil

Soybeans

Tofu

Shrinp

The Dirty Dozen

2011-04-03T14:45:00.000-07:00

There is always a lot of controversy whether you should eat organic or conventional (non-organic) produce. I tend to do a little bit of a mix. Organic foods tend to be a little more expensive so I think it is helpful if you can prioritize which foods you want to buy organic and which foods you can feel safe about buying conventional.

Since we are now in spring if you can make the time and have the space to plant your own garden, I highly recommend it. Then you not only reap the benefits of fresh fruits and vegetables, you know where they are grown, what chemicals are or are not used in the growing process, and you will save money at the supermarket.

If you cannot grow any of your own fruits and veges, check to see if there is a local farmers market in your area or a vegetable coop you can join. I am a huge supporter of the local farmers market - not only are you usually getting fresher produce you are helping out your local farmers and your local economy. Don't be afraid to ask where their farm is located and how they grow their produce.

Here is The Dirty Dozen (Buy Organic if available)

Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Kale
Cherries
Potatoes
Grapes (Imported)

Unhealthy Snacks

2011-03-17T14:32:00.000-07:00

I do believe that healthy snacking is an important part of eating a balanced diet. Eating a healthy snack, like fruit or low fat yogurt, between meals helps to keep you feeling satisfied throughout the day and helps you not to over eat at meal time.

However, unhealthy snacks can cause spikes in your blood sugar, leaving you with that afternoon "crash". Here is a list of a few snacks to avoid:

Doughnuts. High in sugar, trans-fats, and calories doughnuts are not only bad for your waistline, but bad for your energy levels as well. The high sugar content is likely to end in a midday crash. If you crave a doughnut, try a piece of whole-grain toast with 1 TBSP all natural peanut butter.
Soft Drinks. There just isn't anything nutritious about soda, whether it's diet or regular. Don't be fooled because the drink is diet - there is nothing healthy about them and in fact diet drinks can actually make you add on extra pounds! Instead of a soda, try some sparkling water with lemon, unsweetened tea, or just plain water.
French Fries: Actually anything fried - from chicken to potatoes to vegetables - should be avoided. Deep-fried foods contain trans fats that are bad for your body. If you want finger foods, opt for carrot sticks, low-fat mozzarella cheese sticks, or grapes.
Chips: Chips of any kind are usually fried so are therefore high in fat and salt. Instead of chips opt for healthier choices like cut up fruits and veges, apple slices, or a hand full of almonds. This way you still get the crunch without all the calories.

How to Get Your Kids to Eat More Fruits and Veges

2011-02-03T11:40:00.000-08:00

I feel pretty lucky. My kids will eat steamed broccoli and carrots at dinner without a fuss. Now don’t get me wrong, given the choice, French fries would trump the veges any night of the week. But when it comes to getting them to branch out and try a larger variety of fruits and veges it’s not always an easy job. So I tried to think of a more creative way to squeeze those important foods into their diet and for me it was - The Juicer.

First off I will begin by stating that yes a juicer is a pain to put together and to clean. But every time I start to feel overwhelmed about the entire process I take a look at all of the different fruits and veges I am getting into my kids with no fussing - and the added bonus is that they always ask for more.

I don’t have a secret recipe. I actually call my juicing technique – The Kitchen Sink. I try to make sure my refrigerator is stocked full of a large variety of apples, pears, grapes, lemons, grapefruits, carrots, and leafy greens like spinach and kale.

I find the most effective way to juice is to wash all of your fruits and veges and cut them up into the appropriate size for your juicer before you begin. Have them all ready to go and then juice away. The secret I have found is to make sure you include a lot of familiar tasting fruits in with the more “exotic” ones. For instance, my kids would rarely eat grapefruit, kale or lemons on their own but when juiced with apples, oranges, and grapes, they don’t even know realize they are getting all of the other foods as well.

My typical juice recipe: 1 red apple, 1 green apple, ½ grapefruit, ½ lemon, large bunch of grapes, large orange, large bunch of spinach or kale, large bunch of salad greens, 3-4 stalks of celery, 2-3 large carrots, 1 pear. You do not have to use so many different fruits but I figure if I am going to the trouble of getting the juicer out, I want to get the most out of it. Although I wish I had the time to do this every day, I usually juice for my family 3-4 times a week. Once you get into the habit, it’s not so daunting, and when I think about all the benefits my family is getting I feel it is worth all of the effort.

5 Healthy Changes You Can Make Today

2011-01-24T09:44:00.000-08:00

1. Substitute water for soda. Add a slice of lemon or lime and you can make it fancy!

2. Use low-fat or skim milk in your latte. And always skip the whip!

3. Have a small piece of good dark chocolate for dessert. Make sure it’s over 70% cocoa and then you can throw away your processed cookies and ice cream!

4. Add a 30 minute walk to your day. There’s still 23 ½ hours left in your day to do everything else on your list!

5. Add a serving of fruit or veges to every meal. Try a banana with breakfast, carrot sticks for lunch and fresh berries on your mixed greens with dinner. It’s that easy!

Embrace the New Year

2011-01-02T09:50:00.000-08:00

We'll hear it the entire month of January... A New Year - A New You. So I ask...What makes the idea of a new year fill us with excitement and anticipation of setting new health and fitness goals? Maybe instead of rolling our eyes at the age old cliche, we should embrace the simple truth in this phrase and look to the new year to set goals not just for a new diet but for an overall healthier lifestyle.

First, set realistic goals. If are currently not exercising don’t set a goal of running a marathon by the end of the year. Start by adding a short walk into your routine a few times a week and slowly work up to 30 minutes 4-5 times a week. If your goal is to start running, once you can comfortably walk 30 minutes at a time, add 1-2 minute running breaks into your walk and slowly work up to longer periods of time as you get more comfortable.

Second, slowly make healthy changes in your diet. A complete pantry overhaul may be what you need but to keep your family from thinking you have lost your mind...make simple changes one at a time. For instance, switch from white rice and pastas to brown. Switch from white bread to wheat and multi-grain varieties. Be more conscience about the packaged products you are purchasing; if they contain high fructose corn syrup or any kind of hydrogenated oils, put them back on the shelf. And the most important nutrition goal you can have is to limit your animal protein and start eating a larger variety of fruits and vegetables.

Third, have fun. Try not to look at healthy eating and exercise as a daunting, punishment to endure. Instead, try to turn it into a new way of life – your new and improved lifestyle. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look and feel better when you exercise and eat a healthy diet on a regular basis, which can boost your confidence and improve your self-esteem.

Health Benefits of Dark Chocolate

2010-11-15T16:28:00.000-08:00

I admit it! I am a chocolate lover! Almost every night after dinner I want just a little something to satisfy my sweet tooth. Now I think most health professionals (which I am not) would tell me to break the habit and to not eat dessert at all. Dessert should be a once in a while, special occasion thing. Well even though I agree with that for the most part – I still have a sweet tooth to satisfy and life is too short!

So what is my compromise? One or two squares of high quality dark chocolate a night. A few things to note: true dark chocolate needs to be of high quality and made up of at least 70% cocoa and portion control is the key. One or two squares at the most.

Why is dark chocolate healthy? Dark chocolate is full of antioxidants, has been shown to help lower blood pressure and bad cholesterol levels, and can help stimulate endorphin production, which makes us feel happy.

But one thing to remember, eating too much of anything, even healthy dark chocolate, can lead to weight gain which would cancel out any of the health benefits chocolate has to offer. So go ahead – indulge – but just a little!

Good Health Habits

2010-10-06T20:27:00.001-07:00

There is so much mixed information about what foods to eat and what foods to avoid. When I start to get overwhelmed I just try to remember…food should be food. If there is a list of ingredients on the package that you cannot pronounce and that your grandmother would not recognize...it's probably not real food.
Here are some rules I try to follow to maintain good health:

1. Don’t eat too much fat: I think for the most part we know what foods are high in fat. Anything fried…no good! Foods loaded with heavy sauces, creams, and butter should be avoided. A salad is great for lunch until it is loaded with bacon, cheese and high fat dressing. A cup of coffee is fine until it is topped with chocolate, whipped cream, and sugar.

2. Limit your animal fats: I try to have several days a week where I do not consume any meat. I still may enjoy low-fat dairy products but I opt for a salad for lunch and pasta with vegetables and marinara sauce for dinner.

3. Avoid foods with hydrogenated oils (margarine, and vegetable shortenings): Hydrogenated oils hide in many unsuspecting foods such as flour tortillas, and boxed muffin mixes. Take the time to read the ingredients to make sure you know what you are getting.

4. Limit Alcohol: Even a modest amount of alcohol is associated with an increased risk of breast cancer.

5. Eat plenty of fruits and vegetables: I keep grapes washed and ready to eat, carrots sticks readily available in the refrigerator, clementines in a bowl on the counter, etc. I do this so that when I feel like a snack I have lots of healthy choices around me so I am not tempted to make a not so healthy choice.

Keep Breakfast Simple

2010-09-09T13:53:00.000-07:00

As moms (and dads) on the go it's easy to skip breakfast to save a few minutes. This can actually wreak havoc on your diet for the rest of the day. Skipping breakfast not only makes you feel sluggish and grouchy it can slow down your metabolism and make you ravenous at lunch time; therefore vulnerable to making unhealthy choices.

Here are my simple suggestions to make breakfast easy and delicious:

1. Keep it simple: Don't try to re-invent the wheel each morning. Stick to the same routine and keep it simple. If you are not a big eater in the morning don't plan on a huge meal. Healthy whole-grain cereal and low-fat milk are your best friend.

2. Keep it healthy: Simple does not mean grabbing a doughnut or huge muffin from the local coffee shop! Eat your breakfast at home before you run out the door. It will save your wallet and your waistline!

3. Keep your pantry and fridge loaded with staples: I always make sure I have whole-grain, high fiber cereals and instant oatmeal in the pantry and a healthy supply of fruits and nuts in the fridge.

My suggestion for breakfast: Kashi or any other organic brand cereal or oatmeal, blueberries, a handful of walnuts, dash of cinnamon and low-fat soy milk. I eat it almost everyday. I don't have to think about it - it's routine - and gets me going for the rest of the day.

Healthy Kids Snacks for School

2010-08-16T13:08:00.000-07:00

With school around the corner I started to think about what snacks to pack for my boys this year. I thought it would be a great idea to compile a list of healthy snacks to help give other parents some good, easy options. Here is what I came up with:

1. Granola Bars: (Make sure to read your label) You want to get a bar that is high in fiber and protein and low in sugar. My favorite is Kashi 7-Grain but another good alternative is Nature Valley Crunchy Granola Bars.

2. Cheddar Bunnies: You can now get Annie's Cheddar Bunnies in individual snack packs but I think it's less expensive to buy the family size box and make my own individual baggies. They also have new flavors like sour cream and onion and whole wheat. My kids still love the original Cheddar Bunnies.

3. Apple Slices: I cut up apple slices and mix them with a little lemon juice so they don't turn brown. I also try to place them close to the ice-pack in their lunch boxes to keep them cold.

4. Red Grapes: One of the best snacks there is - grapes are loaded with vitamins, minerals, and fiber. The more you can get them to eat - the better!

5. Kids Clif ZBars: Each bar is low fat, made with whole oats, and contains 12 essential vitamins and minerals kids need every day. Lots of great flavors to choose from and I love that they are organic and high in protein.

6.Reduced Calorie Cheese Sticks: Loaded with protein and calcium they are a great choice for healthy snacking.

So keep your kids loaded up with healthy snacks to help keep them going through out the day.

Easy Tricks to Stay on Your "Diet"

2010-08-11T12:13:00.001-07:00

The word diet is truly a four letter word. I do not use the word in the context of starving yourself through-out the day or denying yourself all of your favorite foods. Diet should refer to a lifestyle of eating healthy foods on a regular basis.
One of the things I often hear is that when someone goes on a diet they skip breakfast. This actually has the opposite effect on the body that you are hoping for. By skipping a meal you can cause a dip in your blood-sugar which can leave you sluggish, irritable, and ravenous at lunchtime. Sound like someone you know?
This is what I do to stay on track:
1. Eat a healthy breakfast: Skipping breakfast can also make your brain crave high-fat foods. So don’t leave the door without eating something healthy – even if it’s quick - like whole grain cereal or oatmeal with berries and skim milk.
2. Eat one or two healthy snacks through-out the day: If you are watching your weight the idea of eating a snack may seem preposterous. But eating healthy snacks between meals helps to keep your metabolism up and running and keeps your blood sugar from dipping too low. A couple of good choices are low-fat yogurt with a handful or almonds or berries, a banana with 1 TBL natural peanut butter, or cut up fruits and veges. If you have them already cut up in baggies they are easy to grab on the go.
3. Get plenty of Sleep: We all have busy schedules but lack of rest can be detrimental to our “diet” plan. Lack of sleep can decrease our smart decision making abilities including what food choices we make. The optimum amount of sleep is 7-8 hours every night. Just 2 nights in a row of less than 7 hours can impair your decision making ability, leaving you vulnerable to making poor food choices.
4. Don’t Deny yourself all the foods you love: Unless it’s a doughnut that is! I love pizza, wine and chocolate. I could not go through life happily if I was not allowed to eat those foods again. So I choose to make my own healthy pizzas: light on the cheese, no meat, and heavy on the vegetables, go easy on the wine, and eat only good quality dark chocolate in very small amounts. This way I can continue to enjoy my favorite foods, not feel deprived, and keep my “diet” on track.

UnHealthy Snacks to Avoid

2010-08-05T11:50:00.000-07:00

Doughnuts. High in sugar, trans-fats, and calories doughnuts are not only bad for your waistline, but bad for your energy levels as well. The high sugar content is likely to end in a midday crash. If you crave a doughnut, try a piece of whole-grain bread with 1 TBSP all natural peanut butter.
Soft Drinks. There just isn't anything nutritious about soda, whether it's diet or regular. Don't be fooled because the drink is diet - there is nothing healthy about them and in fact diet drinks can actually help make you add on extra pounds! Instead of a soda, try some sparkling water with lemon or lime slices- you'll get the carbonation without all the empty calories.
French Fries: Actually anything fried - from chicken to potatoes to vegetables - should be avoided. Deep-fried foods contain trans fats that are bad for your body. If you want finger foods, opt for carrot sticks, low-fat mozzarella cheese sticks, or grapes.
Chips: Chips of any kind are usually fried so are therefore high in fat and salt. Instead of chips opt for healthier choices like cut up fruits and veges, apple slices, or a hand full of almonds. This way you still get the crunch without all the calories.

Go Nuts - Again!

2010-07-29T11:08:00.000-07:00

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice. They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

I Am Hutterite

2010-07-19T13:59:00.001-07:00

I occasionally like to write about books I have read that feed the soul ...I Am Hutterite is a heartwarming memoir of a young girl searching for acceptance and understanding.

I am Hutterite is a charming true story of a young girl raised in a Hutterite colony in southern Manitoba, Canada. It is a very well written memoir and gives the reader a wonderful insight on how this religious Hutterite Community lives and works together, sharing all possessions and responsibilities.

There were so many heartwarming stories; how Ann-Marie was weaned from her bottle at age two from the merciless teasing of older cousins, how the school girls were fascinated by their worldly teachers clothing, and how it was a privilege to be asked to help raise the younger children and to work in the kitchen.

I especially enjoyed learning the ways and traditions of the Hutterite community. Not being familiar at all with their customs it was fascinating to learn how they lived and survived without today’s modern conveniences. It was refreshing to hear how the community took their meals together in a communal kitchen, where the women prepared the meals for the whole community, and where it was an honor to be involved in the preparation of the meals.

It was also heartbreaking to hear about the death of her brother due to lack of transportation and medical assistance in the community. It was also the catapult to the family’s decision to move away from the community and to transplant themselves into a more modern society where they faced new worries such as employment, bills, and adjusting to the English ways.

I enjoyed Ann-Marie's antics of needing to fit in with her peers at school and how winning the pageant made her feel like she was finally a part of the English community. Her desires to fit into this new world yet her longing for her past and for tradition were both moving and understandable.

Involve your children in making healthy choices

2010-07-14T15:50:00.000-07:00

In a world of what to eat and what not to eat we can sometimes lose track of the foods that are really important for good health. There really should be no perplexity when it comes to eating. When did it get so confusing?

It saddens me that when my kids ask for a certain food I have to tell them to read the label first. I have them trained to look for certain “no-no’s” like high fructose corn syrup or partially hydrogenated oils. Their pleas of, “Come on, mom, just this one time,” sometimes make me want to laugh and sometimes make me want to cry. As a society how can we produce and mass advertise such unhealthy food products and then wonder why we have the highest rates of diabetes and childhood obesity?

As a parent, and more importantly, as an eater, it is easy to get confused about what products are good for you and what products to avoid. I basically try to keep it simple. Here are some of the rules I follow:

1. When grocery shopping stay on the perimeter of the store. Load up your cart with fresh fruits and vegetables, fresh meats and dairy and stay out of the aisles that contain the packaged and processed foods. When I go down the aisles it is only to purchase a few products: whole grain breads, pasta, and rice, healthy whole grain cereals and oatmeal, almonds, green tea, and very few other items.

2. Involve your children in making healthy choices. Yesterday when we went grocery shopping we spent 90% of our time in the produce department and I let my kids choose the fruits and veges they wanted to eat, pick them out, and bag them themselves. It gave them a sense of pride and involvement and made them not only talk about healthy choices but also want to eat all of the good stuff they picked out!

3. Make each plate you serve be colorful. You might not think of all the foods you need to eat ahead of time but when you sit down to have a meal look at your plate and ask yourself if it is colorful. I may give my kids a turkey sandwich for lunch but their plates will also have carrot sticks and red grapes on them. A spaghetti dinner also includes steamed broccoli, carrots, and fruit. Even when we order pizza I include carrot sticks and berries alongside the oozing cheese.

I really think we don’t have to make eating so confusing. Just stick to the basics, make wise choices most of the time, and enjoy eating.

Homemade Salsa: A Bowl of Good Health

2010-06-03T19:10:00.000-07:00

Summertime is here and there's no better time for making homemade salsa using garden fresh tomatoes, onions and cilantro. This heart healthy recipe combines the best of ingredients to produce the perfect salsa and what I like to call “health in a bowl”. See how some of the best summer produce can also be great for your health:

Tomatoes: Tomatoes are loaded with lycopene, the nutrient responsible for giving them their bright red color. In studies lycopene has been shown to help lower high blood pressure and cholesterol levels. It has also been shown to help fight the signs of aging and help fight against certain cancers especially prostate and colon.

Garlic: Garlic has often been called natures “cure-all”. It has been touted to help aid in ailments from acne to high-cholesterol. In studies it has been shown to help boost the body’s immune system, help to lower cholesterol, and help to control blood pressure.

Cilantro: Cilantro has been around for centuries, dating back to ancient Greece. It has been shown to help eliminate heavy metals in the blood, aid in nausea and digestion, and help to lower cholesterol levels.

Hot Peppers: Hot Peppers contain capsaicin, which has been shown to help lower cholesterol, boost immunity, and to reduce inflammation.

Recipe:
4-5 large tomatoes
½ cup red onion, chopped
½ cup green pepper, chopped
3-4 assorted jalapeno or serrano peppers, finely chopped
½ cup fresh cilantro, finely chopped
1 tsp each sea salt & pepper
2 tbsp lime juice
3 cloves garlic, chopped
¼ tsp each cumin and turmeric
1 tbsp vinegar
1/8 tsp paprika
1/8 tsp cayenne
¼ tsp red pepper flakes
½ tsp sugar

Finely chop all ingredients add spices and stir. For a more perfect mix, add all ingredients into food processor and chop together. Serve with all natural blue corn tortilla chips. If you are a master of spice, feel free to add a little habanera pepper to the mix but make sure to have a glass of water handy, your mouth will be on fire!

Healthy Snack Choices

2010-05-27T18:57:00.000-07:00

I happen to believe that healthy snacking is an important part of eating a well balanced diet. Eating healthy snacks between breakfast and lunch and then again between lunch and dinner helps to keep you from becoming too hungry and then either over eating or making poor food choices at meal time.

Starting off you day with a healthy breakfast is the beginning of a great food day. Add a little protein to your breakfast to help keep you feeling full for a longer period of time. Skip the sweets like donuts or pastries and opt for Kashi cereals or oatmeal topped with fresh fruit and a few almonds or walnuts and make sure you use skim or low fat milk.

For your morning snack choose low fat yogurt (make sure it does not contain high fructose corn syrup or any artificial sweeteners) and top it with fresh berries, a sprinkle of cinnamon, and a couple of chopped walnuts.

For your afternoon snack I recommend you follow Elvis’s lead and eat a sliced banana with a heaping tablespoon of all natural peanut butter.

Here are a few other healthy snack options:

Fruit smoothies: Opt to make your own with fresh or frozen fruit, low fat yogurt, a little light vanilla soy milk, and a dash of cinnamon – store bought smoothies may contain high fat yogurts or ice cream.
Berries: They are sweet, easy to pop into your mouth, and a much healthier choice than a candy bar. Raspberries, blueberries, strawberries and blackberries are all anti-inflammatory, rich in flavonoids (compounds to protect cells against damage) and offer immune-boosting antioxidant activity.
Cut Up Vegetables: The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a wide range of colors (broccoli, cauliflower and carrots are good choices). I like to keep baby carrots and cut broccoli on hand to have an easy to reach for snack.
Nuts: When eaten sparingly, nuts are a great snack. Walnuts are rich in omega-3 fatty acids. Nuts can be high in calories and fat (even if it's the healthy monounsaturated kind) so watch your portion control.
Dark chocolate: An ounce of dark chocolate now and then will satisfy a sweet tooth while providing antioxidant polyphenols (A kind of chemical that may protect against some common health problems and possibly certain effects of aging). Choose high quality dark chocolate with at least 70 percent pure cocoa, and enjoy the rich flavor.

Health Benefits of Broccoli

2010-05-24T10:03:00.000-07:00

There are so many great health benefits of broccoli. In fact, it has been said to be the most nutrient dense vegetable there is. To name a few, broccoli is loaded with vitamins C and A, calcium, folic acid, and fiber.

Broccoli contains phytochemicals that have been linked to better health and to the reduction of some cancers. Broccoli reduces the risk of heart attack by boosting the body's ability to fight off cell damage and prevents the build-up of free radicals to help reduce cancer risk. The calcium in broccoli assists with building strong bones, helps control high blood pressure, and helps battle against colon cancer.

Broccoli may even help reduce the symptoms of seasonal allergies. The phytonutrient s in broccoli and broccoli sprouts may help protect your nasal passages by activating a natural anti-inflammatory reaction to help reduce the amount of irritants in your airways and to help fight off infection.

So your mom was right...you need to eat all of your broccoli!

3 Easy Steps to Better Health

2010-05-18T14:46:00.000-07:00

The focus of my blog has always been..."when did food stop being food?" I still get amazed walking down the aisles of the grocery store at the abundance of packaged, processed, salted, boxed and canned things on the shelves that we call food. If there is a list of ingredients a mile long...undecipherable names of preservatives and chemicals in the label - can we really call it food? What happened to food that we can recognize?

I honestly don't believe in any kind of "diet". I think healthy living is a lifestyle choice. Believe me, living in Texas in the summer is not the place I really want to go for a run but exercise is one of the most important ways to maintain good health so heat or no heat - I run. SO what can we do to get on our way to living and most importantly eating healthy? I say start with a few minor changes. I'll do more descriptive blog posts on each topic but I think I can break it down into a few easy steps:

1.   Get rid of any products in your kitchen that contain high fructose corn syrup.
I am a big fan of Dr. Oz and he even goes as far as to say to get rid of any products that contain any kind of corn syrup or nay syrups at all)
2.   Get rid of all the products in your house that contain partially hydrogenated oils or any kids of hydrogenated oils.
3.   When you shop at the grocery store do almost all of your shopping around the perimeter of the store. The perimeter of the store contains the fresh fruits and vegetables, the fresh meats, fresh dairy and more. When you start going up and down the aisles that’s where you find all the packaged and processed foods.

I think if you start to foces on these 3 steps you will be on the right track of a newer, healthier lifestyle.

The Benefits of Brown Rice

2010-05-12T17:46:00.000-07:00

I know, I know! I have said it before but if you have not switched your white rice to brown rice...now is the time!

There are so many benefits to eating brown rice over white rice. For starters, brown rice is a whole grain and provides more fiber, iron, B vitamins and other nutrients than white rice. (There are 1.5 grams of fiber per half cup of brown rice-almost three times the fiber in the same amount of white rice.)

If you still haven't made the switch...do it little by little. Don't expect your family to quit white rice cold turkey! Slowly add brown rice into the white rice you are currently eating and slowly phase the white rice out. I started by combining 3/4 white to 1/4 brown and slowly over time we completely switched the entire family to brown rice. Now my boys don't even know the difference. In fact, it has been so long since they have even seen white rice that they probably would think it's a new food and would not even want to try it. Not even for a dollar!

For more information on the benefits of brown rice view this article from drweil.com:
http://www.drweil.com/drw/u/TIP03684/Healthy-Choice-White-or-Brown-Rice.html

Is Microwave Popcorn Bad for You?

2010-04-20T15:40:00.000-07:00

I am a huge popcorn fan. I have an air popper and I love to use it and add just a little bit of melted butter and salt. Repeat - Just a little bit! But most of the time I go for the easier, more convenient kind - microwave popcorn.

So is microwave popcorn bad for you? I recently read an article from drweil.com that had some not so great news for the microwave popcorn lovers:

"Not only are most microwavable varieties loaded with artificial flavors, sodium and fat, but they can expose you to chemicals that are added to the artificial butter flavoring and used in the lining of microwavable popcorn bags". Yikes!!

But I do think there are some healthier microwave versions. If I am going to indulge I Prefer Newman's Own Popcorn Brand. They use all natural ingredients and no trans fat. Another reason I like Newman's Own - The company donates all profits to charitiy and have given over $280 million since 1982.

The Perfect Afternoon Snack

2010-04-19T14:17:00.000-07:00

I think having a healthy snack between lunch and dinner is OK. It keeps your metabolism revved up and helps you to not get too hungry at meal time and over eat. I think one of the best healthy snacks is a smoothie. Now I say this with caution - Store bought smoothies can be loaded with fat and calories, especially if they are made with full-fat yogurt or ice cream. To ensure it's All Good...make your own.

You don't need any special equipment. I love to use my Magic Bullet because you can make individual servings. But you don't have to go out and purchase anything new...a regular blender works just as well.

Most of the time I don't even measure the ingredients. I just throw in a banana, several different kinds of frozen fruit, light vanilla soy milk, a pinch of cinnamon, and a splash of orange juice. Here is the recipe I used today to satisfy a little chocolate craving:

1 Banana
5-6 Frozen Strawberries
1 Cup Light Vanilla Soy Milk
10-12 Organic Dark Chocolate Chips
Dash of Cinnamon

Add all ingredients to a blender and fire it up!

Added Heath Benefits: Antioxidants from the chocolate, fiber from the fruit, protein and isoflavones (cancer fighters) from the soy milk.

Foods to Help Prevent Osteoporosis

2010-04-16T13:10:00.000-07:00

Because I had to have a hysterectomy at 36 due to Ovarian Cancer, one of the side effects is the risk of developing Osteoporosis at an early age. Along with having to take extra calcium and vitamin D there are many foods you can eat that will help you get your daily value of calcium. Here is a list I got from drweil.com of calcium rich foods you can add to your diet:

Low-fat or non-fat dairy products
Canned sardines and canned sockeye salmon
Dark green vegetables such as broccoli, collard greens and bok choy
Tofu
Calcium-fortified juices and carrageenan free soy milk
Black-eyed peas
Blackstrap molasses
Poppy seeds and sesame seeds
Almonds
Figs

For the entire article: http://www.drweil.com/drw/u/TIP03659/10-Delicious-Ways-to-Prevent-Osteoporosis.html

Preventing Breast Cancer - Foods to Avoid

2010-04-09T08:13:00.000-07:00

I like to read articles that are quick and to the point. With all the information about what foods to eat and what to avoid it can get overwhelming to know what to do. Remember food should be food. If there is a list of ingredients on the package that you cannot pronounce and that your grandmother would not recognize...it's probably not real food.

Here are some dietary habits to avoid, as they may increase the risk of breast cancer(from dr.weil.com):

Eating too much fat. Keep your dietary fat content low - below 25 percent of your daily calories is ideal.
Consuming animal fats, polyunsaturated fats (including many vegetable oils), and hydrogenated oils (margarine, and vegetable shortenings) can all increase cancer risks. Minimize consumption of all.
Drinking alcohol. Even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer.
A daily intake of conventionally raised meat, poultry, eggs, and dairy products. Replace with organic, hormone-free versions and use sparingly.

http://www.drweil.com/drw/u/TIP03644/Preventing-Breast-Cancer-Foods-to-Avoid.html

Foods that Fight Heart Disease

2010-04-04T15:44:00.000-07:00

My father died of heart disease at the young age of 45. As an adult it is part of the motivation that keeps me active and on the path to eat a healthy diet. Now don't get me wrong - my son's birthday party was a pizza laden, cake eating week long event! We all fall off the proverbial wagon - but don't let a few slip-ups keep you from pursuing health eating and exercise habits. When you slip up and have a bad day (or week as it may) of making some not so great food choices, just remember one thing...Today is the beginning of the rest of your life. Don't fret over what you just ate...move forward and decide to make better food choices from now on. We all slip-up...it's recognizing that we have made bad choices, vowing to try and do better, and moving forward with a positive attitude for tomorrow that's important.

Here is a list of foods that research shows are good heart disease fighters:

Deep Colored Produce ( Blueberries, Spinach, Carrots, Cranberries)
Sunflower Seeds
Salmon
Garlic (Almost my dinner recipes are loaded with garlic)
Flax seed
Pistachios
Pine Nuts
Almonds
Walnuts
Pecans

Mom (or Dad) on the Go Breakfast

2010-03-29T07:19:00.000-07:00

We're always in a hurry but that is no reason not to take a few minutes and eat a healthy breakfast. I try to eat my breakfast soon after the kids leave for school so that I don't let myself get too hungry and then start to think about unhealthy food choices. To keep it simple I eat the same breakfast almost everyday. It's simple, quick and full of good stuff:

Kashi Instant Oatmeal - Maple Brown Sugar
I add a sprinkle of cinnamon, a few whole walnuts, blueberries (about 2 dozen) and a few craisins for sweetness.

To drink I have a cup of green tea - I like Stash Green Chai Tea.

It's a simple, super healthy breakfast!

4 Unhealthy Snacks

2010-03-25T13:35:00.000-07:00

When I find simple, to the point articles, I like to share them. This is a great list of 4 snacks that we need to avoid. The list includes soft drinks - both regular and diet. Don't be fooled because the drink is diet - there is nothing healthy about them and in fact diet drinks can actually help make you add on extra pounds!

Doughnuts. High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but bad for your energy levels as well. The high sugar content is likely to end in a midday crash. If you crave a doughnut, try a piece of whole-grain bread with some jam and peanut butter instead.
Soft Drinks. There just isn't anything nutritious about soda, whether it's diet or regular. Instead of a soda, try some sparkling water with a bit of fruit juice - you'll get the carbonation without all the empty calories.
French Fries. Actually anything fried - from chicken to potatoes to onions to cheese - should be avoided. Deep-fried foods contain altered fats that are detrimental to the body. If you want finger foods, opt for carrot and celery sticks.
Instant Soup. Very high in sodium, instant soup generally offers little health benefit in proportion to its sodium count. Your total daily intake of sodium should not exceed 2,400 mg and one serving of instant soup contains around 500 mg (some kinds of Ramen-style soup are even worse, offering up about one-third of a day's recommended sodium.) A better option is low-sodium vegetable broth with part whole wheat and buckwheat noodles such as Japanese soba or udon.

For the entire article and more great information: http://www.drweil.com/drw/u/TIP03621/4-Unhealthy-Snacks.html

Jamie Oliver's Food Revolution

2010-03-21T16:02:00.000-07:00

For those of you who have heard me rant about the school lunch menu, join me in watching the Food Revolution tonight. I have not seen this show yet so I cannot completely endorse it's content but I have seen bits and pieces including an interview with Ryan Seacrest and I think this is going to be a huge success. Join me in watching this show and visit Jamie Oliver's website to sign the petition to get more healthy food choices available on our school lunch menus and more!

http://www.jamieoliver.com/

Sgn the petition:
www.jamiesfoodrevolution.com/petition

Safest Foods to Go Non-Organic

2010-03-21T15:23:00.000-07:00

There is always a lot of controversy whether you should eat organic or conventional (non-organic) produce. I tend to do a little bit of a mix. Organic foods tend to be a little more expensive so I think it is helpful if you can prioritize which foods you want to buy organic and which foods you can feel safe about buying conventional.

Since we are getting into spring (hard to tell here in Texas with 6" of snow on the ground) if you can make the time and have the space to plant your own garden I highly recommend that. Then you not only reap the benefits of fresh fruits and vegetables at your disposal, you know where they are grown, what chemicals are or are not used in the growing process, and you will save money at the supermarket.

If you cannot grow any of your own fruits and veges, check to see if there is a local farmers market in your area or a vegetable coop you can join. I am a huge supporter of the local farmers market - not only are you usually getting fresher produce you are helping out your local farmers and your local economy. Don't be afraid to ask where their farm is located and how they grow their produce.

Here is Dr. Weil's list of 15 foods that you can feel safe buying conventional and a link to his entire article:

Onions
Avocados
Sweet corn
Pineapples
Mangos
Asparagus
Sweet peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomatoes
Sweet potatoes

http://www.drweil.com/drw/u/TIP03634/15-NonOrganic-Foods.html

Top 10 Reasons to Eat MORE Fruits & Vegetables

2010-03-18T18:47:00.000-07:00

Top 10 Reasons to Eat MORE Fruits & Vegetables

Why eat MORE fruits and veggies?

Color & Texture. Fruits and veggies add color, texture … and appeal … to your plate.

Convenience. Nutritious in any form - fresh, frozen, canned, dried and 100% juice,
so they’re ready when you are!

Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive
system happy.

Low in Calories. Fruits and veggies are naturally low in calories.

May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.

Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel
healthy and energized.

Variety. Fruits and veggies are available in an almost infinite variety…there’s always
something new to try!

Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.

Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow
right in your own backyard!

Taste Great!

From Fruits & Veges More Matters:

http://www.fruitsandveggiesmorematters.org/?page_id=1477

What's Good for the Body and the Soul

2010-03-12T14:25:00.000-08:00

I know that most of my postings are about natural foods and healthy living. But I think that what we put into our minds is as important as what we put into our bodies. Last year I read a life changing book, same kind of different as me - a true story that happened right here in our great state of Texas about how just reaching out to help one person can change the lives of so many.

This year the real life duo of Ron Hall and Denver Moore wrote another book together that shares stories of hope and healing. It is an intimate follow-up to same kind and shares true stories about faith and friendship, healing, family relationships and most importantly how reaching out to others with acts of kindness can change the world.

The stories in this book are truly inspiring. They are encouraging to me and have inspired me to find out what organizations in our community are available to help the homeless and how I can help, to pass information on to our school to raise money for My Friends House, a safe home for children, and to encourage my children to raise money on their own to help those affected by the earthquakes in Haiti and Chile.

It is not too often that we can be so inspired of true life acts of kindness. One of my favorite lines in the book is when Denver says:

If all the Christians got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.

How true these words are for any religion, any faith, any person. I encourage you to seek out this little book that shares such a huge message.

http://www.cityhouse.org/my_friends_house.html
http://www.samekindofdifferentasme.com/

Natural Home Remedies

2010-03-11T12:48:00.000-08:00

There are lots of home remedies we can use for minor ailments. Here are a few I wanted to share:

Olive Oil for Eczema: Olive Oil is packed with natural anti-inflammatory antioxidants that when rubbed directly on skin can help moisturize.
Milk to Help You Sleep: Your mother was right! Warm low-fat milk before bed can help you relax. Milk contains tryptophan, an amino acid that can help you to relax. Just like the after Thanksgiving Slumber.
Ginger for Stomach Aches: Boil a few pieces of fresh ginger root in water, strain and drink like a tea. It is a natural way to relieve stomach aches, morning sickness, and motion sickness.
Soy for Hot Flashes: Soy contains isoflavones - plant based compounds that have natural estrogen like activity. Some research suggests (and also my Dr.) that soy may help maintain hormone balance during menopause.
Lemons for Detox: Add lemon juice to your water first thing in the morning for a natural way to detox your liver. Also considered a diuretic, lemons are thought to aid in urinay tract infections and to flush out bad toxins in the body.

Healthy Food Cures

2010-03-08T10:21:00.000-08:00

We all know that eating healthy is so important. Eating a healthy diet full of fruits, vegetables, and whole grains has many healthy benefits including reducing our risks of certain cancers, heart disease and diabetes. But did you know certain foods can help reduce wrinkles, help heal cuts and bruises and more? Here are some great tips I read from prevention.com:

Add Red Peppers to Scrambled Eggs: Tossing in 1/2 cup of chopped red peppers delivers more than 100% of your daily Vitamin C needs-which spells good news for your skin.

Add Wheat Germ to Your Smoothie: 1/4 Cup of wheat germ gives you half of your daily need of zinc, which boosts your immune system and can help you heal faster.

Add Sunflower Seeds to Your Cereal: 1/4 Cup of sunflower seeds added to your wholegrain cereal or oatmeal can give you almost 100% of your daily need of vitamin E, an important antioxidant believed to protect cells against cancer and heart disease.

Add Fresh Spinach to Your Sandwich: Spinach is loaded with vitamin A which helps protect your eyes, helps you see better in the dark, and helps protect your eyes against disease and vision loss.

Are Your Carbs White?

2010-03-06T19:24:00.000-08:00

One of the easiest changes we can make in our diet is switching all of our "white" products to brown. If you are still eating white bread, pasta and rice it is now the time to switch to the whole wheat/whole grain versions.

Don't be discouraged if your family has some resistance at first. Significant changes in the way you and your family eat may take time. Start with one product at a time and slowly introduce the new products into the diet a little at a time. For instance, if you normally eat white rice, the next time you make rice serve half white/half brown rice mixed together. Do this a couple of times and slowly work your way to eliminating all of the white rice and serving brown rice only Do the same with spaghetti.

I actually think that the switch to whole wheat/whole grain bread is the easier change to make. There are so many great tasting whole wheat and whole grain breads out there. I prefer the ones that are labeled multi-grain, 7 Grain, etc. Be sure to read the label to make sure your bread does not contain high fructose corn syrup. Also look to see if your bread is All Natural and that it actually contains 100% whole wheat or 100% whole grain.

If you find that your kids are resisting the changes just be honest with them. Share with them that you are making these changes so that they are eating a more healthy diet to keep them strong and healthy and to keep them from getting sick.

So what's the skinny? Why are whole wheat and whole grains better for you?

Eating whole grains such as oatmeal, whole-wheat bread, brown rice and pasta as part of a healthy diet can help reduce the risk of heart disease, some types of cancer, and Type-2 diabetes. The whole wheat versions also contain more vitamins and nutrients that have not been striped out in the refining process.

So start today - make the change. Yes you can!

The Benefits of Healthy Snacking

2010-03-02T20:20:00.000-08:00

Make sure you eat enough. What?

I know that on the news the last few days there have been reports about how much kids are snacking and how it is affecting the rising childhood obesity problem we have in the US. I don't really have a problem with snacking. In fact, snacking between meals is an important part of keeping your metabolism revved up. I think the problem we have is what we are snacking on and the kinds of snacks we are providing for our children.

I know for myself, if I don't have a light healthy snack between breakfast and lunch and then again between lunch and dinner - I tend to over eat at meal time, and this is even after I have eaten as much preparing the meal as I do when I sit down to eat the actual meal. Do you know what I mean? That topic I have had on my mind lately and is for a later post!

What we need to be aware of is the kind of snacks we choose for ourselves and our children. I keep my refrigerator stocked with good, healthy snacks:

Bananas
All natural low fat yogurt - I like Stonyfield Farms (most other brands contain either artificial sweeteners, tons of fat, or High Fructose Corn Syrup)
Grapes (Keep them washed and ready to eat in a bowl)
Carrots Sticks (follow the grapes comment)
Apples
All Natural Peanut Butter (I've said it before - Elvis had the idea with peanut butter and bananas - just keep your portions under control)
Almonds - Again portion is the key - just a handful

For my kids, they eat almost all of the snacks I mentioned above. For school my older son only wants a Clif Kids Z Bar, which is not a bad choice but my younger son wants a variety of different snacks throughout the week. He likes Cheddar Bunnies, Cuties mixed with craisins, homemade healthy muffins (he doesn't get those as often), etc.

I think the important point here is that if we are eating an overall healthy diet, healthy snacking is OK. Sending your kids to school with packaged, highly processed foods loaded with sugar for snack is probably not a good idea and really upsets the teachers. Make lots of healthy options available to your kids, model the behavior, and you will be setting them up for a life time of good choices - and hopefully good health too.

Viva Beads Hoop Link Bracelet Give Away

2010-03-01T17:26:00.000-08:00

Why not reward your good healthy efforts with a little bling? Become a follower of this blog and leave a comment and you will be entered in a chance to win this Beautiful Hoop Link Bracelet in Lavender Suede from Viva Beads.

Contest runs from now until 3-7-2010. Good luck!

Lead/nickel free silver plated chain

Clasp enclosure with extender

Measure approximately 6.75-8.25 inches

Steel Cut Oats

2010-03-01T08:21:00.000-08:00

I remember a few years ago when Dr. Oz was still just a guest on the Oprah Show that he recommended eating Steel Cut Oats for breakfast. So I ran out and bought some for myself but after I realized that I was going to have to cook them - and they take at least 20 minutes - and then add the flavoring myself - I thought it was too much work. So I opted for the prepackaged oatmeal (from Kashi) which is still a great healthy choice and very convenient.

Recently I decided to try my hand at preparing Steel Cuts Oats again and boy am I glad I took the time. They are filling and delicious and with less processing they maintain their flavor and texture. Steel Cut Oats are good for you because they are rich in whole grains, are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat.

To flavor them I add a little bit of brown sugar, cinnamon, a few walnuts and blueberries.

The School Lunch Epidemic

2010-02-25T13:55:00.000-08:00

Recently I went to school to have lunch with my son. As I watched him open his healthy home packed lunch of grapes, cheese, rolls of all natural (no nitrate) ham, and 100% juice I began to notice how different his lunch looked from the other kids at his table. Not to pass any judgment, my younger son prefers to buy his lunch of cheeseburgers, chicken nuggets and pizza. But what really got to me was what they kids were actually eating.

One of the meals consisted of what looked like small fried corn dogs. Now our ISD does has a no fried food rule which is great, but I am not sure of how this "food" was actually produced. In fact, I only knew the name of what this boy was eating because I had read the lunch menu the night before when my boys were deciding if they were going to bring or buy. Along with the mini-corn dogs the student had chocolate pudding, chocolate milk and thankfully a small tray of melon(about 5 bites worth).

The other meals at the table consisted of 1: cheeseburger, chocolate milk and doritos, 2: cheeseburger, chocolate milk, ice cream and 3: baloney on white bread, various other packaged goods and a juice box that actually contained little to no juice.

So it leads me to wonder, "What are we feeding our children?" I know that the schools have limited funds and have to follow regulations that are in compliance with the National School Lunch policy but I wonder now...who is making these regulations? We wonder why we have a growing epidemic of childhood obesity and diabetes. It's no wonder when our kids are eating ice cream, chocolate milk, corn dogs and cheeseburgers for lunch on a regular basis.

At this point I don't have the answers. I plan to look into how the menu is planned, who is making the regulations and more but now all I can do as a parent is pack a healthy , well balanced lunch for my kids and hope they don't trade it for the corn dogs.

Homemade Potato Chips

2010-02-21T15:41:00.001-08:00

On my quest to make almost all things from scratch (not an easy quest I assure you) I have decided to try my hand at homemade potato chips. I have made several attempts and I think this one is my favorite recipe. My kids love these! A few tips...only cook one baking sheet at a time, don't make the potato slices too thin or they will burn, turn often so they cook evenly on both sides.

The funny part is that when I ate a store bought chip the other day they suddenly taste manufactured and overly processed. I think that is something you will find if you take on the task of trying to cook almost all of your own food and to buy very little store packaged, processed food. The things you thought tasted so good before don't compare to when you make them yourself - from scratch. It's amazing how good "real" food tastes!! Here is the recipe:

3 medium sized gold potatoes
3 TLB olive oil
¼ tsp garlic powder
¼ tsp dried minced onion flakes
Sprinkle sea salt

Preheat oven to 425. In a small bowl mix olive oil, garlic powder and onion flakes. Sprinkle with sea salt. Wash and dry potatoes. Cut potatos into thin slices – each potato should yield appx. 12 slices. Use a brush and lightly brush each potato slice with the olive oil mixture on both sides. Spread evenly onto baking sheet. Bake at 425 for 20-25 minutes turning often. Makes appx. 3 dozen chips.

Natural Ways to Lower Blood Pressure

2010-02-19T18:21:00.000-08:00

Lately my husband and I have been obsessed with blood pressure readings. Luckily getting your blood pressure measured is a pretty easy task these days thanks to the abundance of reading machines they now have in grocery and drug stores all over the place.

Thankfully I have pretty low blood pressure. I don't know if it is genetic or the result of a healthy diet and regular exercise. Maybe a combination of both; however, it has been known to be raised after a stressful shopping trip with the kids so I warn you to only get a reading at the grocery store if you are alone, taking your time, and not yelling at your children while consuming an abnormally large coffee!

High blood pressure is a serious condition that left untreated can lead to heart attack, stroke, kidney failure, aneurysm, and much more. Nearly 1 in 3 adults have high blood pressure. Researchers say the nation’s obesity epidemic is a major factor for the increase in high blood pressure. I went onto the Dr. Oz website to get more information and also researched several other sites to get some ways that you can help to reduce your HBP naturally.

1. Regular exercise like walking
2. Low intake of salt, high fat and processed foods
3. Eating a healthy diet rich in leafy greens (spinach, kale,broccoli)
4. Limit Caffeine Intake
5. Practice deep breathing (Just 5-10 minutes a day can be very beneficial)
6. Increasing potassium in your diet (bananas, sweet potatoes, tomatoes, cantaloupe)
7. Lower Stress (Don't work super long hours, get plenty of rest, get some "me" time)

The following foods are especially useful for normal blood pressure:

Celery
Garlic and onions
Green leafy vegetables
Nuts and seeds
Cold-water fish like salmon, mackerel and sardines
Whole grains
Legumes

Healthy Food Tip of the Day

2010-02-16T13:46:00.000-08:00

Don't eat food unless it can perish - go bad - on it's own

in a short period of time.

(Words form Michael Pollan - The Omnivore's Dilemma)

What foods go bad? Dairy, Meat, Fruits and Vegetables, Whole Grain Bread, etc.

I made some blueberry muffins from scratch last week that were very healthy (for muffins). I used whole wheat flour, very little sugar, etc. Well the kids didn't them and I really only wanted one so they went bad - very quickly. I was a little upset that I had not thought to freeze them ahead of time but on the other hand was happy that they were moldy only after one week because that's what real food does - it goes bad!

If your food can sit on a shelf for days, months, even years- it is probably not "real" food.

Keep it Simple While Cooking

2010-02-11T06:43:00.001-08:00

Note to Self - Keep it Simple While Cooking

I try to prepare a healthy meal from scratch most nights of the week. Sometimes that is no easy task especially when I have to make modifications for my kids. My rule of thumb is that we all eat the same meal every night but I do make a few exceptions; for instance, I do not make my kids eat fish or tofu.

What I have learned this week is that not every part of the meal needs to be elaborate. My example: Last night I decided to make Baked Orange Roughy (I will post the recipe later). So because I was making fish I also had to make something else for the kids – they got baked chicken.

Then I decided we needed some roasted potatoes. I washed and sliced 4 small potatoes into fours, brushed them with a little olive oil, garlic, and some herbs.

Next I decided we needed to try some new vegetables. So I washed and chopped up kale along with carrots, and broccoli. I also cooked some lentils which I was going to arrange the fish on before serving.
It all sounds pretty good right? Well for a normal Tuesday night where the actual eating of the dinner takes less than 15 minutes before we are off to homework and American Idol, it was a lot of work that in turn included a lot of clean up.

So I went back to a rule that an art teacher I had in the 5th grade taught me - Keep it Simple Stupid (KISS). I'm not saying that I am not going to prepare nice healthy meals from scratch anymore. What I am saying is that on most occasions, only one part of the meal should take the extra effort. What I should have done is as follows:

Main course – Baked Fish and Chicken as planned
Sides, boil in bag brown rice and steamed broccoli and carrots.

By the way - no on liked the kale.

Food for Thought: You are More Than What You Eat

2010-02-09T09:03:00.000-08:00

I heard something the other day that has really stuck with me. It was from Michael Pollan, in his Book The Omnivore's Dilemma. He said:

"You are what you eat, eats."

I have been thinking of this statement a lot lately and it has made me even more conscience of the foods I purchase and consume. Here are a few tips I am trying to do for my family that will hopefully make a difference in what we eat - and what we eat has already eaten:

Buy organic milk
Buy eggs that are organic or at least vegetarian feed, cage free, or free range
Buy chicken that is organic or at least "all natural" - raised without any hormones, antibiotics, or steroids
Buy as much "local" produce as possible
Buy some organic fruits and vegetables - apples ,berries ,celery, and spinach have higher amounts of pesticides

*As I come up with more tips or suggestions I will add them to the list*

Heart Healthy Foods

2010-02-07T10:06:00.000-08:00

I read an article today that listed a few great foods to keep your heart healthy. I wanted to share a few points with you. I have posted a link to view the entire article.

Here are a few foods to add to your diet to keep your heart healthy:

Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.
Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.
Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.
Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.
Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.

http://www.drweil.com/drw/u/TIP03587/Heart-Health-Best-Foods-for-Your-Heart.html

Three things you can do today for better health!

2010-01-28T08:07:00.000-08:00

If you can only remember three things this month to get you on the road to better health let these be on the top of your list:

1. Avoid any foods that contain High Fructose Corn Syrup:
WHY: May elevate fat levels in the blood and elevate cholesterol. May slow fat burning and cause weight gain, may inhibit our natural ability to feel full and therefore may cause us to eat even more.

2. Avoid any foods that contain Partially Hydrogenated Oils:
WHY: Clogs arteries, raises bad cholesterol, risk of heart disease.

3. Do most of your shopping around the perimeter of the gorcery store:
WHY: The outside or perimeter of the grocery store contains all of the fresh produce, meats, and dairy. The inside or aisles of the store contain all of your packaged, processed, boxed and canned meals.

Super Easy Health Tips

2010-01-24T14:52:00.000-08:00

There is so much confusion about what to eat and what not to eat. When did eating become so confusing? As I always say...What happened to food just being food?

Eating healthy is basically pretty easy. Here are a few easy tips to try and simplify our lives:

Here are the good foods:

Eat plenty of fruits and vegetables
Eat small amounts of lean meat and fish
Eat healthy fats (olive oil, avocados,almonds, salmon)
Eat Whole Grains (No white breads,rice,or pasta-use the healthier whole wheat and whole grain varieties)

Foods to avoid:

Minimize full fat dairy products(use low-fat milk and yogurts)
Avoid fried foods
Avoid soft drinks (regular and diet)
Avoid white breads, rice, and pasta

And remember (from the words of Bob Green)

"Move More...Eat Less!"

Inspire Healthy Kids

2010-01-21T06:45:00.000-08:00

Pedz Pedometers are a great, fun way to get your kids active this spring. They are geared for kids 5-12 years old.

They are shaped like a frog and come in bright vibrant colors.
The pedometer has a few functions; counting steps, miles, kilometers and calories.
The device has 2 buttons which are actually the frogs eyes.

It's fun and interactive for your kids. They wear the pedometer and track their steps. They can then keep track of them on their interactive website, set goals, and challenge friends. Make fitness fun for the whole family!!

Here is the website for more information:
http://www.mypedz.com/about.php

Green Tea

2010-01-09T09:31:00.000-08:00

Green Tea is considered a disease fighting food. Green tea contains polyphenols, a group of chemical substances found in plants, that may protect our bodies against a number of cancers. Green tea has also been proven effective against stroke, digestive problems, and heart disease.

My favorite is type of green tea is Chai spiced green tea. There are several brands available but I really like Bigelow and it is easy to find in most supermarkets.

Green Tea can also be used externally to make your skin glow, heal blemishes, cuts, and rashes, soothe strained or tired eyes, fight body odor, and more. For more information see the complete article:

https://www.bigelowtea.com/health/tea-and-beauty/green-tea-for-health-and-beauty.aspx

Chicken Chili

2010-01-06T13:51:00.000-08:00

A savory soup recipe for cold winter days. Healthy and easy to prepare.

1 TBL Olive Oil
1 Medium Onion, Chopped
2 tsp. Chopped Garlic
1 7oz can Diced Green Chilies
32 oz. Organic Free Range Chicken Broth
1 Cup Salsa Verde, Slightly Drained
1 Can Corn, Drained
1 Can Diced Tomatoes
1 Can Cannellini Beans, Drained (White Kidney Beans)
2 Cooked Chicken Breasts, Chopped
2 -3 TBL Chopped Fresh Cilantro
½ tsp Cumin
¼ tsp Oregano
¼ tsp Coriander Seeds
¼ tsp. Chili Powder
2 TBL Cornstarch
Salt & Pepper to Taste

In a Large Pot, sauté Onion and Garlic in Olive Oil for about 5 minutes. Add All Other Ingredients. Bring to a boil. Simmer and cook for at least 45 minutes – the longer the better. Garnish with tortilla chips and cheddar cheese. Makes 6-8 Servings.

Whole Wheat Snickerdoodles

2009-12-13T13:23:00.000-08:00

2 ¼ cup wheat flour
2 tsp ground ginger
1 tsp baking soda
½ tsp ground cloves
1 tsp ground cinnamon
½ tsp salt
¾ cup butter, softened
1 cup white sugar
1 egg
1 TBSP water
¼ cup Natural Molasses
5-6 TBL Sugar
Canola Oil

Preheat oven to 350. Sift together flour, ginger, baking soda, salt, cinnamon, and cloves. Set aside.

In bowl, cream softened butter and the one cup sugar until fluffy. Beat in egg, water, and molasses. Gradually add in flour mixture. Shape dough in to 1” balls and roll them in remaining tablespoons of sugar – coat thoroughly.

Place on lightly greased baking pan. Bake 8 minutes. Cool on wire rack. Makes 3 dozen.

Why You Should Eat Cranberries

2009-11-30T20:13:00.000-08:00

I thought this was a very timely article from Dr. Weil regarding why cranberries are so good for you:

Cranberries - a traditional holiday side dish in North America - are more than just a tart and tasty meal accompaniment. A rich source of vitamin C and dietary fiber, cranberries are packed with healthy antioxidants and are used traditionally to help prevent urinary tract infections. Recent studies have also linked consumption of cranberries and cranberry juice with healthy cholesterol levels, improved gastrointestinal health, and the prevention of kidney stones - all good reasons to increase your intake no matter what the season. For the complete article I have provided the link:

http://www.drweil.com/drw/u/TIP03520/Why-You-Should-Eat-Cranberries.html

Important Article to Read Regarding Ovarian Cancer

2009-11-30T06:42:00.000-08:00

Very good article...take the 2 minutes to read...

http://www.timesonline.co.uk/tol/life_and_style/health/article6929667.ece

Healthy Cornbread Stuffing

2009-11-25T13:03:00.000-08:00

1 Box Krusteaz Natural Cornbread Muffin Mix
10 oz can cream corn
2 eggs, beaten
½ cup plain yogurt
2/3 cup 1% milk
3 TBL butter
1 med. onion, chopped
3 celery stalks, chopped
1 green pepper, chopped
2 tsp chopped garlic (generous)
1 tsp thyme
1 tsp basil
1 tsp oregano
½ tsp rosemary
¼ tsp sage
¼ tsp cayenne
3 cups natural organic chicken broth

Preheat oven to 385. Use canola oil to grease bottom of 9x13 baking dish.

In medium bowl combine muffin mix, cream corn, eggs, yogurt, and milk; stir until just moistened. Pour into prepared pan.Bake in preheated oven for 20-25 minutes or until golden brown.

In large saucepan, melt butter and sauté onion, celery, green pepper and garlic. When tender stir in all spices, salt & pepper to taste, and broth. Bring to a boil and simmer 5-10 minutes. Remove from heat.

Crumble prepared cornbread into large dish and stir in broth mixture a little at a time. Mix well. Add more broth or more bread necessary to achieve desired consistency. You may warm in oven before serving. Makes a lot!

Benefits of AllSpice

2009-11-23T08:14:00.000-08:00

I have to admit I did not know allspice was a berry. I thought it was a blend of different spices. It is actually a berry with hints of pepper and cloves. It may help aid in digestion, relieve toothaches, and alleviate muscle pain. Good to know as we head into Holiday Cooking. You can add allspice into marinades or even into the pan when you are cooking your turkey, chicken, or pot roast!

Myth's About Soy

2009-11-17T19:17:00.000-08:00

I love light vanilla soy milk in my coffee and cereal. I often wonder why there is so much misleading information online about the benefits of soy. It’s time to bust those myths:

Myth: Soy contains estrogen
Soy contains isoflavones, aka “plant estrogens”, which function much different in the human body.

Myth: Soy is dangerous for children.
Truth: Soymilk contains many of the same nutrients found in dairy milk (like calcium and vitamin D) and can be a good addition child’s diet. However, also like dairy milk, soymilk should not be used as infant formula.

Myth: Soy increases the risk for heart disease
The FDA asserts that consuming 25 grams of soy protein per day, as part of a healthy diet low in saturated fat and cholesterol, may actually help reduce the risk of heart disease.

**Some information from an article from White Waves Food Company**

Home Remedies for a Sore Throat

2009-11-12T13:00:00.000-08:00

Fresh garlic has antimicrobial (agents that can help fight disease) properties that fight pain-causing bacteria. Next time you have a sore throat press or crush 6 cloves of garlic and mix into a glass of warm water. Gargle mixture twice daily for several days.

Healthy Kung Poa Chicken Recipe

2009-10-20T14:42:00.000-07:00

This is a very delicious recipe. I prepare everything as directed but take out the kids portions before adding the hot chilies.

1 TBL each Dry Sherry & Cornstarch
1/2 tsp. Sea Salt
1/4 tsp White Pepper
2 Large Chicken Breasts, cut into cubes
3 TBL Olive Oil
2 Chile Peppers (more or less to taste)
1 TBL Chopped Garlic
1 TBL Chopped Ginger Root
2 Green Onions, sliced
1/2 Cup Chopped Carrots
1/2 Cup Chopped Broccoli
1 Can Sliced Water Chestnuts, Drained
1/2 - 1 Cup Organic Chicken Broth
1/2 Cup Salted Peanuts (optional)
Sprinkle Garlic Salt

Cooking Sauce:
3 TBL Soy Sauce
2 TBL White Wine Vinegar
1 TBL Cooking Sherry
3 TBL Organic Chicken Broth
2 tsp. Sugar
2 tsp. Cornstarch

Combine sherry, cornstarch, salt & white pepper in bowl. Add cubed chicken, toss to coat. Add 1 TBL Olive Oil & sprinkle of garlic salt. Stir and let sit for at least 15 minutes to marinate.

Prepare Cooking Sauce - Set Aside

Heat Skillet over medium heat add 1 TBL Olive oil. Add onions, garlic, and ginger root. Cook for several minutes. Add carrots, broccoli & water chestnuts. Add 1/2 Cup Chicken Broth. Simmer vegetables for about 15 minutes.

Cook Chicken in 1 TBL Olive Oil in a separate pan. Once chicken is no longer pink, add to the vegetable mixture. Add Cooking Sauce, peanuts, and Chile peppers. Continue cooking until vegetables are tender. Add more chicken broth if mixture begins to dry out.

Serve over brown rice. Serves 4

4 Foods for Good Bone Health

2009-10-18T19:36:00.000-07:00

It is so important to promote good bone health. Unfortunately at a young age I found I have severe osteopenia - the beginning stages of osteoporosis. I found this article of helpful information from drweil.com and wanted to share:

Did you know that you can help promote healthy bones no matter what your age? It's not difficult - simply add the following foods to your diet:

Non-fat dairy products. They are a good source of calcium, an essential mineral which is important to bone health.

Non-dairy calcium-rich foods. Sardines, canned salmon (with bones), dark leafy greens, whole soy foods like tofu, and calcium-fortified products such as soy milk and orange juice are good calcium-rich options for those who don't eat dairy.

Whole vegetables and fruit. They provide potassium, magnesium, vitamin C and beta carotene, all of which have been linked to higher total bone mass.

Spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds are good sources of magnesium - vital for healthy bones.

http://www.drweil.com/drw/u/TIP03448/4-Foods-for-Your-Bones.html

Foods Good For Your Digestive System

2009-09-15T15:18:00.000-07:00

I have many friends that complain about digestive problems. I believe there are many foods that can aid in digestive health and cleanse your body naturally. First, know that approximately 40% of your diet should be fruits and vegetables. Here is a list to help:

broccoli

cauliflower

onions & garlic

artichokes

beets

red and green vegetables

brown rice

sweet potatoes

lemons

oranges

apples

tomatoes

green tea

**lemon water **(highly recommend starting your day with a large glass of water with lemon)

A Better Alternative to the Slice and Bake Cookie

2009-09-01T13:41:00.000-07:00

I was so excited when I found these cookies today. They are from Pillsbury "Simply"and seem to have a better list of ingredients than most slice-n-bake type cookies. Although still not the healthiest food in the world, these cookies do not contain high-fructose corn syrup, trans fat, artificial colors or preservatives.

I found 2 flavors, peanut butter & chocolate chip. The peanut butter are in the oven right now so I will let you know how good they are after they have been "kid-tested".

Here is the link to their website for more info:
http://www.pillsbury.com/products/sweet-treats/Refrigerated/simply-cookies.htm#

Eats Nuts to Help Lower Cholesterol

2009-08-29T12:11:00.000-07:00

Nuts and Seeds are high in phytosterols - a substance that helps lower your cholesterol - naturally. The top 5 seeds and nuts to lower cholesterol are:

1. Sunflower Seeds

2. Pistachios

3. Pumpkin Seeds

4. Pine Nuts

5. Flax seeds

*image from photosearch.com*

Healthy Breakfast Idea

2009-08-26T07:39:00.000-07:00

I have a new favorite breakfast that I wanted to share. It's super healthy, easy, and OH so yummy!

1 6oz Stoneyfield Organic Fat Free Chocolate Underground Yogurt
1/4 Heaping Cup of Cascadian Farm Organic Oats & Honey Granola Cereal
1/4 heaping Cup of fresh blueberries
1/4 tsp cinnamon

Empty yogurt into a bowl. Top with remaining ingredients. Enjoy!

Healthy Lunch Choices for Mom (and dad)

2009-08-24T10:47:00.000-07:00

Now that we have the kids all squared away and back to school it's a good time to make some healthy lunch choices for us moms too. No more chicken nuggets or mac-n-cheese with the kids. Sorry!

In the past I have posted items I thought were good lunch choices so I will continue to add on to that list. Today I tried something new:

Healthy Choice All Natural Sweet Asian Potstickers Frozen Entree. Here is what I thought:

The flavor was good; It was easy to prepare (when putting something in the microwave gets to be too much work than we know we have more to worry about than what we are eating for lunch); It was the right amount of food for lunch.

Here more of the good facts: It provided 50% of our daily whole grains needs and 20% of daily vegetables and was only 380 calories. It was full of antioxidants, was low in saturated fat, and provided 6g of fiber which help to promote digestive health.

So all in all - A good, easy, healthy choice for lunch.

Kids Healthy Snacks for School Continues

2009-08-21T12:26:00.000-07:00

With school just days away I decided to list my top 10 choices for healthy kids snacks. It's important that we provide healthy snacks for our children when they are at school. We can provide the snacks...if they actually eat them is a different story!

1. Granola Bars

2. Clif Kid Z-Bars

3. Grapes

4. Cheese Sticks

5. Apple Slices (few drops of lemon will help them not to turn brown)

6. Bananas

7. Annie's Cheddar Bunnies or Honey Bunnies

8. Raisins

9. Multi-Grain Cheerios, Kashi Honey Toasted Oat, or Kashi Honey Sunshine Cereal

10. Kashi Chewy Granola Bars, Fruit & Grain Bars, or Cereal Bars

What to Feed Your Kids for Lunch

2009-08-17T19:17:00.000-07:00

If your kids are like mine, they live for Pizza Fridays! So I try to make sure that for the most part, they are eating a healthy lunch through-out the week.

If your kids buy school lunch, go over the menu with them in the morning and discuss what food options they have. One rule in our house is that they must have a fruit or vege with every meal. So where I may give on the chicken nuggets, we have agreed that they will also eat the oranges.

If your kids bring a sack lunch you have more control over what they eat. When I pack lunches for my boys I usually either give them lean ham or turkey deli meat rolled up, a cheese stick, grapes, 100% juice box, cheddar bunnies or pretzels.

Another item my kids love for lunch is "home-made" lunchables. I buy a Hormel All Natural Ham and cut it up in cubes, add cheese cubes and healthy whole grain crackers and you have the healthy version of a lunchable. Then you can add grapes and 100% juice box or low-fat milk and they have a good healthy lunch to get them through the rest of the day.

picture from keetsa.com

Healthy Drink Choices

2009-08-13T11:30:00.000-07:00

Here is a great list of 4 healthy drink choices from Dr. Weil:

1. Green tea: Green tea is a potent source of catechins - healthy antioxidants which can inhibit cancer cell activity and help boost immunity. Replace your morning coffee with a cup of tea for a healthier wake-up.

2. Cranberry juice: Cranberries are a rich source of vitamin C and contain a substance that hinders the attachment of bacteria to bladder walls, which can help prevent urinary tract infections. Instead of cranberry juice cocktail, opt for unsweetened cranberry juice concentrate and dilute with water or sparkling water.

3. Red wine: The antioxidant activity of red wine has been linked to heart health benefits, reduced stress, and even preserving memory. If you enjoy an occasional drink, limit your intake to 1-2 glasses a day. If you don't drink, don't start - there are other ways to get antioxidants in your diet, including fresh, whole fruits and vegetables.

4. Pure, filtered water: Staying well hydrated is essential to optimal health and overall functioning. Drink as much as you want throughout the day, and in the warmer months, be sure to drink water.

Here is the link to the entire article:

http://www.drweil.com/drw/u/TIP03406/Four-Healthy-Drinks.html

Healthy Kids Drinks for Back to School

2009-08-11T15:05:00.001-07:00

If your kids take a sack lunch to school you have a little more control over what they are eating and drinking.

What your kids are drinking at school is as important as what they are eating. If you pack a juice box in their lunch, make sure they only drink 100% juice. I know it can cost a little more but if you are not buying 100% juice your kids are getting tons of artificial ingredients and sugar packed into one little box.

Most juice boxes contain:

*Only 10% real fruit juice
*High-fructose corn syrup
*Only 20% of recommended daily value of Vitamin C

My two favorite brands are Juicy Juice and Minute Maid 100% Juice. I have found both at Target and Market Street.

If they buy school lunch encourage them to buy low-fat milk or bottled water and discourage sodas of all kinds.

Kids Healthy Snacks for School

2009-08-07T14:26:00.000-07:00

With school around the corner I started to think about what to pack my boys for snacks and lunches this year. I thought it would be a great idea to compile a list of healthy snacks to help give other moms some good, easy options. Here is what I came up with so far:

2. Cheddar Bunnies: You can now get Annie's Cheddar Bunnies in individual snack packs but I think it's less expensive to buy the family size box and make my one individual baggies. They also have new flavors like sour cream and onion and whole wheat. My kids still love the original Cheddar Bunnies.

3. Apple Slices: I cut up apple slices and mix them with a little lemon juice so they don't turn. I also try to place them close to the ice-pack in their lunch boxes to keep them cold.

4. Red Grapes: One of the best snacks there is - grapes are loaded with vitamins, minerals, and fiber. The more you can get them to eat - the better!

5. Kids Clif ZBars: Each bar is low fat, made with whole oats, and contains 12 essential vitamins and minerals kids need every day. What you won't find is all the junk! Lots of great flavors to choose from and I love that they are organic and high in protein.

Does Grape Julice Have the Same Benefits as Red Wine?

2009-08-06T19:21:00.000-07:00

I hope not or I will have to make up a new reason for my 1 glass of red wine per night!

I have read several articles that state that red wine actually has more flavonoids, (naturally occurring plant compounds) that protect the heart, than red grapes alone. The alcohol in wine may provide additional heart healthy benefits such as raising the HDL (good cholesterol) levels in the blood and also to help thin your blood.

Other studies suggest that red wine may help reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s.

Not to put a damper on the good news but we also have to consider that women should only drink one 5oz glass of red wine per night and some studies even suggest that alcohol can increase a women's change of developing breast cancer.

So, my suggestion, if you don't drink, don't start. If you do, make a healthy choice like one small glass of red wine per night.

And always...everything in moderation.

Health Quotes

2009-08-06T19:19:00.000-07:00

Having good health is very different from only being not sick.
- Seneca The Younger, 50 AD

Great Health Quotes by Ronald Steriti, NMD, PhD

Health Quotes

2009-08-02T15:25:00.000-07:00

Life is not merely being alive, but being well.

- Martial, Epigrams

Great Health Quotes
by Ronald Steriti, NMD, PhD

Are All Diets Created Equally?

2009-08-02T15:02:00.000-07:00

According to an article in Consumers Reports on Health...researchers assigned 811 overweight adults to 4 different diets with varying amounts of carbs, fats and protein. After 2 years it didn't matter which diet they were on as long as they cut calories.

What does that mean for us? If you want to lose weight...move more, eat less! We need to develop the habit of eating smaller portions, add more fruits and vegetable into our diets, switch from white rice, bread and spaghetti to the whole grain varieties, and most of all...add small amounts of exercise into our daily routine.

That does not mean we have to hit the gym everyday or train for a marathon. Simply add 10-20 minutes (to start) of walking into your routine most days of the week - I have been known to walk around my house at night after I put the kids to bed if I have not had the opportunity to exercise during the day. You can increase your walking time as you get stronger.

But remember...start small...don't make unattainable goals, and reward yourself with small gifts when you reach each goal...a new book, lipstick or pedicure (round of golf for those guys).

Here is a great sight to view when figuring out portion control:

http://www.theportionplate.com/index.html

Healthy 100 Calorie Snacks

2009-07-22T11:39:00.000-07:00

1. 18 Fat Free Rold Gold Tiny Twists

2. 5 Hershey's Special Dark chocolate kisses

3. 1 Tbsp peanuts and 2 Tbsp dried cranberries

4. ½ cup edamame

5. 1 c baby carrots and 2 Tbsp hummus

6. 1 ½ c strawberries and 3 TLB low fat vanilla yogurt

7. 2 Sargento Light String Cheese snacks

8. 3 cups air-popped popcorn

9. 2 egg whites with 1 slice whole wheat toast

10. 1 medium-sized banana

11. 10 baked low-fat tortilla chips and 3 Tbsp salsa

12. 1/2 Cantaloupe

For the full list check out the article:

http://www.womenshealthmag.com/weight-loss/100-calorie-snacks?page=1

Quote of the Day

2009-07-21T19:55:00.000-07:00

"I will not be the one who says I will. I will be the one who went."

From Pastor Kyung Lee, Grace Community Church, Plano TX

Is there a Healthy Hot Dog?

2009-07-21T19:39:00.000-07:00

My kids are just that - kids - and no matter what strange new foods I may try to put in front of them - they still love the All American Food - Hot Dogs.

The problem is that most hot dogs are loaded with unhealthy ingredients so I went on a quest to find a healthier alternative.

What I found were several varieties from Applegate Farms. My kids love both the natural turkey and natural chicken hot dogs. They are all natural and do not contain any nitrates (a preservative shown to increase cancer risk and trigger migraines), or by-products like skeletal muscle , tissue, or corn syrups found in almost all other brands of hot-dogs - Yuck!!!

...all of the meat, none of the mystery....

http://www.applegatefarms.com/Products/ProductDetail.aspx?id=2480

Great Quotes

2009-07-20T20:53:00.000-07:00

Bob Green: "Move More, Eat Less"

Do we really need to say anything else??????

Changing What You Drink May Result in a Flatter Belly!

2009-07-20T20:20:00.000-07:00

What?

A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. And here's the really crazy part: Those beverages have a bigger impact on our waistlines than anything else we eat.

You may be drinking up to 400 extra calories a day!!!

Here are drinks to go easy on:

1. Whole Milk: Go for the skim or fat free varieties.

2. Sweetened Tea: Unsweetened tea is a great beverage to sip but when you start loading up on the sugar you are loading up on the calories. The super plus about tea - studies have found that compounds in green tea known as catechins rev your metabolism for up to 24 hours—meaning it actually helps you burn more calories. So drink the tea but skip the sugar and the artificial sweeteners - add a splash of lemon instead.

3. Alcohol: Most wines ring in between 100 and 120 calories a glass. A frozen Margarita has appx. 180 calories (all carbs) for a 4 oz serving. Considering the average margarita glass holds 12 oz you're looking at 540 calories. A 12oz. beer has from 75-200+ calories depending on the make. Oh - so sad!

4. Diet Soda: You think because it has "diet" in the label that it is OK to drink but new research from Purdue University suggests that drinking these artificially sweetened beverages can alter with the brain's ability to measure caloric intake. Drink them often enough and you may actually start to crave sweets more, eat more, and GAIN more weight.

What should You Drink?

1. Water (the old fashioned plain and simple kind)

2. Tea (unsweetened, of course)

3. Coffee (unsweetened of course - skim or fat free milk, avoid any kind of whipped cream, chocolate shavings and syrups - they can add up to 200+ calories.

Some info from womenshealthmag.com Article - Think Before You Drink 7/21/2009

Image from: recipes.lovetoknow.com

A Great Quote

2009-07-19T14:35:00.000-07:00

Quote from Pastor Kyung Lee at Grace Community Church today, July 19, 2009:

"Reluctant obedience is always better than good intentions."

More Benefits of Flax (Especially for those of us who are post-menopausal)

2009-07-19T14:10:00.001-07:00

An article in Women's Health (July/August 2009) I read gave me more great news about the benefits of flax.

Flax has more lignans (a unique group of phytochemicals (plant chemicals) known as phytoestrogens, estrogen-like compounds that also act as antioxidants) than any other food. This is good because the estrogenlike compounds help reduce appetite and help shrink fat cells.

When you are post-menopausal your bodies estrogen production drops 40 or 60 percent. Eating a diet rich in healthy foods (and regular light to moderate exercise like walking) can improve your health and over all well being. By including more soy and flax in the diet as well as eating a diet rich in vegetables, fruits, whole grains, beans, seeds, nuts, and healthy oils, and decreasing animal fat intake, you can help work thru the regular symptoms of menopause and also improve you overall sense of well-being.

You can buy flax seed at most grocery stores. Great ways to get more flax in your diet is to sprinkle it on cereal or oatmeal, add it to your yogurt or smoothies. Also look for the ingredient in multigrain bread and cereals. Kashi has several choices of cereal containing flax (Honey Almond Flax Cereal).

These estrogen like compounds are also found in sesame seeds, hummus, and dried fruits.

Taco Soup

2009-07-16T19:51:00.000-07:00

This is a great recipe I have been making for years. Super easy- just throw it all in a large pot and simmer for a couple of hours. I use the extra, extra lean ground turkey but you can substitute with chicken or lean ground beef as well. Enjoy!

1 lb Extra lean ground turkey, cooked
½ Large Onion, chopped
1 16 oz can Chili Beans with liquid
1 15 oz Can Tomato Sauce
2 Cups Water
2 15 oz Cans Diced Tomatoes
1 4 oz Can Diced Green Chilies
1 pkg. Taco Seasoning
1 15 oz Can Hominy, Drained
1 ½ Cup Frozen Mix Vegetables
½ tsp cumin
½ tsp chili powder
¼ tsp cayenne
½ tsp each salt & Pepper

Tortilla Chips, Cheddar cheese, Sour Cream to Garnish

Season turkey with galric salt and pepper and brown in a little bit of olive oil. Place all ingredients in a large pot with cooked turkey. Cover & Cook for at least 1 hour or until all vegetables are soft. Ladle soup into bowls. Garnish with crushed tortilla chips, cheese and light sour cream.
Makes 8 Servings.

Great to freeze and re-heat.

Healthy Energy Boosting Snacks

2009-07-13T17:53:00.000-07:00

Most of us get the urge to snack through-out the day. The key is not to starve yourself so that you make unhealthy choices at meal time but to eat 2 healthy snacks between meals every day. That means eat one snack between breakfast and lunch and another healthy snack between lunch and dinner. Here are a few great choices:

1. Low fat String Cheese

2. Low fat or fat -free yogurt with a hand full of walnuts or almonds and blueberries (make sure your yogurt is all natural and does not contain artificial sweeteners. My favorite is Stoneyfield Farms brand)

3. Banana Slices and a TLB of all natural peanut butter - (Yes - Elvis Style!)

4. Cut Up Apple and a TLB of all natural peanut butter.

5. Cut up watermelon, pineapple, or grapefruit.

Cut up fresh fruit and veges give you a stamina boost, plus the nutritional benefits of fiber, vitamins and minerals without adding unhealthy fats or sugar to your daily diet.

Unhealthy Breakfast Choices

2009-06-10T06:38:00.000-07:00

Doughnuts: High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but ultimately disastrous for your energy levels as well. The high sugar content is likely to end in a midday energy crash. If you crave a doughnut, try a piece of whole-grain bread with some jam and peanut butter instead.

Fast-Food “Breakfast Sandwiches:” The combination of low-quality, fried meats, processed cheese, and refined breads adds up to a high-calorie, high-sodium, fat-laden food. A better option is to make a sandwich at home - include whole-grain bread, low-fat cheese and fresh veggies, for an added dose of fiber.

Sugared Cereal: While different brands vary widely in the amount of added sugars (do your homework and read the labels), sugared cereals should not be a part of your morning routine - or your diet, period. If you crave sweetness, try adding a teaspoon of sugar to unsweetened whole-grain cereals, or try a bowl of steel-cut oats with some blackstrap molasses, which provides an added dose of calcium.

**From drweil.com 6/10/2009**

List of foods that lower cholesterol.

2009-05-26T19:28:00.000-07:00

Below is a list of foods that are said to help lower cholesterol:

You can use this list of cholesterol reducing foods as a guide when eating and should consider having a majority of these foods that lower cholesterol in your home.

Oat cereal
Cereals containing flaxseed or psyllium
Whole grain cereals
All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, apples
Pecan nuts, walnuts, olives, soy nuts
Dried or canned beans, peas and lentils
Corn, fresh, frozen or canned
Soybean products
Whole wheat bread
All vegetables, especially onion, watercress, leeks, spinach, carrots, artichokes, avocado, broccoli, kale, brussels sprouts and cauliflower
A variety of flavourings, herbs and spices, especially fresh garlic -
Lean meats and chicken
Salmon, swordfish, tuna and trout
Canola and olive oils and margarines made from these oils.

For the complete article you can visit:

http://www.all-about-lowering-cholesterol.com/foods-that-lower-cholesterol.html

Top foods to lower your Cholesterol

2009-05-26T19:14:00.000-07:00

Diet can play an important role in lowering your cholesterol. Discover these foods that can lower your cholesterol and protect your heart.

Whole Grains/Oatmeal and oat bran: Oatmeal contains soluble fiber, which reduces your LDL or "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. If you add fruit, such as bananas to oatmeal you'll add about 4 more grams of fiber.

Pistachios, Walnuts, almonds and more:A Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels and reduces the risk of heart disease. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

Fish and omega-3 fatty acids: Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.

Olive oil: To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat.

Blueberries: A compound in blueberries may help lower cholesterol as effectively as commercial drugs with fewer side effects.

Foods That are High In Cholesterol

2009-05-24T19:59:00.000-07:00

High cholesterol foods are mainly found in all animals and animal products, for example: egg yolks, meat, poultry, fish and higher fat milk products. High cholesterol foods contain saturated fat and/or trans fats. Saturated fats raise your LDL or bad cholesterol.

Processed foods such as packaged cookies, muffins, cakes, pies, pastries, croissants, etc. contain high amounts of fat including trans fat.

Knowing what foods are high in cholesterol and limiting their intake is a good start but you should consider other methods of lowering cholesterol such as exercise, eating a diet rich in fruits and vegetables and high in fiber.

List of Foods High in cholesterol:

Fried Foods
Butter
Beef
Veal
Pork
Lamb
Egg Yolk
Fish Oil
Ice Cream
Sponge Cake

Foods to Try To Avoid: Processed Meats, Bacon, Hot Dogs, Butter, Lard, Whole Milk, Butter, Hydrogenated Margarines and Shortenings.

Foods You Should Be Eating

2009-05-20T06:18:00.000-07:00

Kiwi: High in Vitamin C - 115% of what you need to eat in a day.

Salmon: High in Omega 3 Fatty Acids(associated with heart and brain health)

Kale: Rich in antioxidants, which help prevent cancer, also loaded with calcium, iron and vitamins A, C and K

Dark Chocolate: Chocolate with at least 60% cocoa content is rich with a phytochemical called flavanol which has been shown to improve cardiovascular health. (Only eat in moderation)

Coconuts: The fat in coconuts is a particular kind that's good for you. It's called MCT, or Medium-Chain Triglycerides. The body doesn't store MCT as fat but rather uses it as energy, like a carbohydrate.

Blueberries: Contain antioxidants found to promote heart health.

Cherries: Packed with anti-inflammatory properties and contain antioxidants, thought to help the body protect against the damaging effects of free radicals and the chronic diseases associated with the aging process.

Flax Seed: High in Omega-3 fatty acids and has been shown to contain powerful anti-cancer compounds called lignans. Flax is also a great source of fiber, which enhances digestion.

**Based on an articile from Forbes.com on Health**

Slow Cooker Mushroom Chicken

2009-05-15T17:39:00.000-07:00

3-4 Large Boneless, Skinless Chicken Breasts
1 Can Organic Cream of Mushroom Soup
1/2 Onion, Chopped
3 Cloves garlic, minced
2 TBSP Soy Sauce
¼ Cup Water
¼ Organic Chicken Broth
¼ White Wine (optional)
1 TLB Minced Dried Onion
½ tsp each salt & Pepper
½ tsp. garlic salt

Put all ingredients in slow cooker. Cook on high for 4-5 hours or until chicken is cooked through. Serve over brown rice with steamed broccoli and carrots.

5 Ways to Prevent Prostate Cancer

2009-04-27T06:33:00.000-07:00

Here is a great article about ways to prevent Prostate Cancer, The second most common cause of cancer death in men. I will include highlights from the article and the link to the complete article.

1. Eat a healthy diet, low in red meat and high in vegetables.
2. Drink Green Tea
3. Exercise
4. Take a Daily Multi-Vitamin
5. Regular Screening

http://www.drweil.com/drw/u/TIP03295/5-Ways-to-Prevent-Prostate-Cancer.html

10 Easy Life Changes for Good Health

2009-04-26T19:07:00.001-07:00

I am going to do a series of 10 easy things you can do that will help improve your health. These will be 10 easy adjustments to your normal routine...just one a day that will hopefully make some great changes to your overall health. The good news is...I am going to do them with you. I found myself lapsing back into some old patterns over the last couple of weeks so now it's time to forget about past mistakes, get a positive new attitude and take a proactive approach to our health.

Today I will go over step number one:

Deep Breathing

Our assignment for this week is to take just one minute out of our day - you can do it in the car while you are driving if you have to - and concentrate on deep breathing. This is where you inhale deeply thru your nose- deep from your abdomen, hold breath for a few seconds, and then exhale thru your mouth. I try to count for 5 slow seconds on each inhale and exhale.

Benefits from deep breathing include:

Floods your system with oxygen
Helps you relax or calm down
Energizes you
Stimulates the digestive process
Improves fitness
Help to detoxify inner organs

Healthy Pasta and Vegetables

2009-04-24T12:00:00.000-07:00

1 Cup Sliced Carrots
1 Zucchini Squash, Chopped
1 Cup Chopped Baby Portabello Mushrooms
½ Cup chopped Onion
1 14.5 oz. Can All Natural Diced Tomatoes
½ Cup Chopped Walnuts
1 TBL Olive Oil
1 Tsp. Chopped Garlic
Pinch Basil, Oregano, salt & Pepper
4-5 Servings Whole Wheat or Multi Grain Pasta

Cook Pasta according to directions. While Pasta is cooking sauté Onion and Garlic in Olive Oil about 5 minutes. Add Carrots and sauté another 5 minutes. Add Zucchini, Mushrooms, and Diced Tomatoes. Add spices. Simmer 15-20 minutes. Add Chopped Walnuts in the last 5 minutes of cooking. Serve over cooked, drained pasta. Makes 4 servings.

A Healthier Cracker

2009-04-20T11:07:00.000-07:00

Not long ago, I had a craving for crackers and cheese. I picked up a box of the most popular brand of buttery round crackers and decided to read the ingredients. I was shocked to find that the ingredients included partially hydrogenated soybean oil and high fructose corn syrup. Unbelievable! So I went on the search for a healthier cracker and this is what I found:

Eat This: Back to Nature Classic Rounds: They taste as good as the more popular brands but they contain no trans fat, no hydrogenated oils, and no artificial preservatives.

Not That: Popular Brand Crackers containing HFCS and Hydrogenated Oils.

I have found these crackers at Super Target, Market Street and Kroger

Healthy Pie Crust

2009-04-17T17:52:00.000-07:00

This is a great pie crust recipe I experimented with several times until I found one that I was happy with and more importantly, that my husband was happy with. Now my next venture...finding a healthy pie?

1 cup Oats
1/3 cup whole wheat flour
1/3 cup ground almonds
2 ½ TBSP brown sugar
¼ tsp cinnamon
¼ tsp salt
4 TBSP Canola Oil
3 TBSP ice cold water

Mix oats, wheat flour, ground almonds, sugar and salt together.
Mix oil and water together in separate bowl
Add oil and water mix to dry ingredients. Mix with fork until completely moistened. Mixture will begin to stick together but not roll up into a complete ball as with traditional pie crusts.
Oil 9” pie pan. Add mixture to pie pan. Use your hands to flatten out and press into shape of pie pan.

Bake at 425 for 8 minutes. Makes one 9” pie crust.

Why Some Food Additives are Bad for Your Health

2009-04-17T17:44:00.001-07:00

If you read the list of ingredients on food labels chances are there are several items you have heard are not good for you or your family but you may not know why. I have listed a few below in hopes that it will help you understand the reasons why some of these additives should try to be avoided:

Artificial Food Colors: Linked to hyperactivity in children, learning problems

Monosodium Glutamate (MSG): Headaches and muscle aches

Nitrates: Linked to gastrointestinal cancer, flushing and headaches

Sulfites: Headaches

Partially Hydrogenated Oils: Clogs arteries, raises bad cholesterol, risk of heart disease

**Some information from Fear of Food Additives: Consumer Reports on Health**

Homemade French Fries

2009-04-14T19:14:00.000-07:00

This is a great, healthier version of french fries. If you like a lot of spice and flavor go heavy on the dried minced onions. If you are not so much into the flavor - go easy. Make sure you use your "all natural" ketchup that does not contain high fructose corn syrup. Yes - if you missed one of my previous entries most regular brand ketchup has HFCS so make sure to read the label and pick a healthier choice or go with out (is that allowed?)

3 Med. potatoes
4 TBSP Butter, Melted
¾ Cup Grated Parmesan Cheese
½ tsp. garlic salt
¼ tsp. paprika
1/8 tsp. onion powder
1/8 tsp. pepper
2 tsp. dried minced onion
Canola Oil

Scrub potatoes and cut in half. Cut each half into four large slices. Brush potatoes with melted butter.

Add all other ingredients, except oil in a large plastic bag. Add several potato slices at a time to bag. Shake to coat with cheese mixture. Place coated potato slices on oiled cooking sheet. Bake in pre-heated oven at 400 degrees for 25-30 minutes, turning at least once while cooking. Makes 6 servings.

Instead of Drinking Diet Soda

2009-04-12T08:41:00.000-07:00

It is a myth that if you want to lose weight you should drink diet soda. I have even seen "experts" on diet and exercise promote this idea as a "revolutionary" weight loss idea. Let me first start by saying...I used to be a diet coke junkie. Every once and a while my husband and I still reminisce about the good old days of frosty, diet sodas with little ice chips floating around the glass on a hot Texas day...mmmm...but I digress...

Research shows that people who drink diet drinks on a regular basis may be more likely to gain weight and develop metabolic syndrome, a condition that includes having excess belly fat, high cholesterol, high blood pressure and insulin resistance. The artificial sweeteners in diets sodas interfere with signals in the brain that help your body judge how may calories you have already ingested and make it difficult for your body to determine how much you really need to eat. Not to mention that studies also show that sodas can cause erosion of tooth enamel. (Women's Day Mag April 2009).

So - what to drink - choose better alternatives: water, unsweetened iced tea, green or black tea, low fat milk, and small amounts of 100% fruit juice.

Great Source for Recipes

2009-04-11T08:54:00.000-07:00

I have a great source for recipes. I have been using it for years:

http://www.allrecipes.com/

What I love about them is that there are lots of categories to choose from, you can create a recipe box, lots of the recipes are rated by other users, and you can adjust the number of servings to fit your needs.

One of the things I want to add is that not all of the recipes are 100% natural or use healthy ingredients so don't be afraid to substitute ingredients to fit your needs. For instance, if the recipe calls for margarine, I use butter. If it calls for white flour, I use whole wheat. If it calls for breadcrumbs I make my own or use Panko (http://en.wikipedia.org/wiki/Panko).

There is even an app on the iPhone for this site which makes it easy to remember what ingredients you need to buy at the grocery when you forget your list!

What are the Best Eggs to Eat?

2009-04-07T12:24:00.000-07:00

For several years we have been eating Eggland's Best Eggs.

Each egg contains 100 milligrams of omega-3 fats, which means you get a shot of heart-healthy, brain-boosting, anti-inflammatory nutrients along with normal package of protein and lutein offered in eggs.

Scrambled or boiled eggs are a great way to start off your day. I feed my kids a scrambled egg almost every day before school. That way I know that at least they are starting off their day with a good amount of healthy protein.

A Healthier Pancake

2009-04-05T13:36:00.000-07:00

My boys love pancakes. On occasion we will whip them up a batch from scratch but most of the time I use a mix. My favorite mix is Maple Groves Farms - All Natural Honey Buckwheat Pancake Mix. I add about a TBL of ground flax seed meal and a tsp of cinnamon to the mix. I also use canola oil.

They are on the healthier side of pancakes and do not contain partially hydrogenated oils or high fructose corn syrup like other mixes. Most importantly they taste pretty good. We also only use 100% natural syrup. You'd be surprised but the popular syrup brands almost all have high fructose corn syrup in them so make sure you buy only 100% maple syrup.

Top your pancakes with chopped pecans and fresh blueberries. Mmmm.....

Here is the website for Maple Grove Farms. You can also find this mix at Market Street.

http://www.maplegrove.com/index.asp

How to Cut Calories When Cooking

2009-04-02T18:58:00.000-07:00

I read some great tips from Women's Health Magazine abut how to cut calories while cooking at home. I wanted to share a few with you:

1. Substitute low fat or nonfat yogurt instead of sour cream in recipes.
2. Use chicken or vegetable broth instead of oil to saute meats and vegetables ( I prefer 100%organic free range chicken broth).
3. Cut 2 TBL of butter from the recipe when making mac-n-cheese.
4. When making meatballs, meatloaf, or burgers go half-and-half wit the ground beef and ground turkey (my version - go 100% extra lean ground turkey on any recipe that includes meat)
5. When preparing rice or any packaged meal that requires butter - use broth instead.
6. Use tuna packed in water, not oil.

A few more of my own tips:

If buying canned fruit make sure it is in it's own natural juices or light syrup - not heavy syrup.
When following recipes that call for a lot of oil - cut some of it back and substitute with water.
If a recipe calls for heavy cream - cut the amount in half and substitute low fat milk for the remainder.

How to Cut Calories at Breakfast

2009-04-01T13:16:00.000-07:00

1. Only Eat Half of a bagel; Split it with a family member or co-worker or safe the other half for tomorrow.

2. Drink your coffee or tea black. If you need to spruce it up use skim milk or a small amount of sugar. Do not use powdered coffee creamers. They contain partially hydrogenated oils.

3. Do not add whip cream to anything - not even lattes.

4. Scramble your eggs instead of fried.

5. Use skim milk or fat-free milk in your cereal.

6. Use turkey bacon or sausage. Try to find meats that are un-cured (do not contain nitrates).

7. Measure out the amount of cereal you use. Try to stay to one serving.