Saturday, May 28, 2011

Sprout into Action

So this was my power packed breakfast this morning. Ezekiel bread topped with organic eggs and sprouts. It was delish! And since it contained two sources(bread is sprouted grains and sprouts are from alfalfa seeds) of sprouted nutrition, I wanted to delve a little deeper into why sprouts are so good for you.
Most people are aware of the sprouts that you see on top, but many do not know that you can sprout almost any legume, grain or veggie seed and by doing so you are making it easier for your system to absorb all of the good nutrients that these foods have to offer. Think about what is happening when something sprouts. Basically you have a seed that is dormant, but packed with almost everything it needs to grow and sustain life and create more life all wrapped up in a tiny inactive ball. When you sprout it you unlock all of of this energy and vitality and allow it to release its power. What comes with this is concentrated forms of vitamin c, a, folic acid, fiber, potassium, B2, B5, and B6. Many of you know that our body is a delicate balance of acid and alkaline and when we have a surplus of acid we get sick and inflammed. Acid foods are our meats, cheeses, legumes, and grains but when you sprout a legume or grain you are presumably transforming that acid forming bean or grain into a alkalizing plant and facilitating the balance within your body. Many of you also know the song: "beans, beans, the magical fruit, the more you eat the more you toot." Come on, admit it, you cannot eat beans without singing this in your head. The gas that comes from eating beans is because beans contain complex sugars that are difficult for your body to breakdown. By sprouting the beans prior to cooking you are giving your body a head start and making way for it to absorb the good stuff without have to breakdown the bad stuff first. Through my research, I have read suggestions to sprout, than cook or steam legumes and grains but that veggie and nut seeds are great raw.
My Sprout Kit
Sprouts is that they are super simple to grow. Do not be intimidated. It's like having a mini-garden in your kitchen but with very little time or effort. I purchased a sprout kit a couple of years ago at a health food store but mason or left over spaghetti jars and cheese cloth with work just fine too. This is a fun and great segway for kids into nutrition.  I personally find sprout kits to be great housewarming or wedding gifts,too. Below I posted the nutritional value given to specific types of sprouts from a great website called Sprout People, they have a great variety of sprouting seeds and supplies. Also below, there is a link to their instructions for how to sprouting. As always, make sure you are working with sanitized jars and utensils.

Use raw veggie sprouts:
  • in salad or in place of lettuce
  • on tacos as a fresh ingredient
  • on sammies
  • with eggs
  • on top of soups
* as a side note, there is wheat in Ezekiel bread, but it does not affect my gluten intolerance one bit. Must be something that happens during germination of the grain seeds. For those of you that have an intolerance to wheat or gluten, give it a shot. NOT RECOMMENDED FOR THOSE WITH SEVERE ALLERGIES TO GLUTEN OR CELIAC DISEASE.

 Taken from http://sproutpeople.org/sprouts/nutrition.html

Sprout Nutrition

Sprout
Protein
Vitamins
Amino Acids
Minerals
More
Alfalfa
35%
A, B, C, E, K
Calcium,Magnesium, Potassium, Iron, ZincAs much Carotene as carrots. Chlorophyll
Adzuki
25%
A, C, E
All except Tryptophan
Iron, Niacin, Calcium
Buckwheat
15%
A, C, E
CalciumLecithin
Clover
30%
A, B, C, E
Calcium,Magnesium, Potassium, Iron, ZincTrace Elements
Fenugreek
30%
A
Iron, Niacin, CalciumDigestive Aid
Garbanzo
20%
A, C, E
Iron, Calcium, Magnesium
Lentil
25%
A, B, C, E
Iron, Calcium, Phosphorus
Mung Bean
20%
A, C, E
Iron, Potassium
Pea
20%
A, B, C
All Essential
Carbohydrates
Radish
Yes
C
PotassiumChlorophyll
Sunflower Greens
Yes
B Complex, E
Calcium, Iron, Phosphorus, Potassium, MagnesiumChlorophyll
Wheat (and Rye)
15%
B Complex, C, E
Magnesium, PhosphorusPantothenic Acid, Carbohydrates

AWESOME INSTRUCTIONS ON SPROUTING ALL TYPES OF THINGS:

Friday, May 27, 2011

Artsy, Fartsy!

So this morning I am taking a break from nutrition to share with you an adorable idea from Country Living. I am always longing to do arts and crafts projects but somehow they make their way to the back burner never to return again and to be honest I am not sure if I really even have the patience to complete most of them. But if I did, this one would be first on my list. I actually would do it on plain pint glasses instead although the contrast of the colors on white is very nice! I also think I would stick to chickens and dogs since that's what currently makes up our brood. OR maybe veggie stencils could be fun!
Click here for the full project and instructions:
http://www.countryliving.com/crafts/easy-spring-crafts-0309

Thursday, May 26, 2011

Don't forget the...ONION

The onion holds a special place in my culinary life. Not because I have always loved it, but quite the contrary. Until about 5 years ago I would not touch a raw onion with a 10 foot pole. Ask my dear Mom who used to have to pick the diced onion out of my chili when I was little-every single one! At the start of my adult life I let a little bit of cooked white onion in my diet but the only time I would eat raw onion was if it was mixed in salsa and I had no choice. And I NEVER ate red onion. So what changed? My husband made me. No really, when we started dating and he was "courting me" with is amazing chef skills, he pretty much told me-you eat onion or you date someone else. To which I gave into because he was so very worth it (wink wink). I did not start my onion adventure full force, but gradually throughout the years I have become more and more comfortable with every type of onion and this Spring we had 3 varieties growing in the garden. The onion in the pictures on this post are in fact from last nights dinner! I am so glad that onions and I are now friends because these odorific veggies are so good for the human body and I cannot believe I was enemies with them for SO long.
The onion has been a part of the world diet for quite some time, but bringing it a little more local the American settlers used it for colds, coughs, asthma and to repel insects. Onions are high in sulfur compounds which is why it can make your eyes water and your nose run when you cut into it. These same sulfur compounds are what give it such a high nutritional value.
The onion :
-is anti-septic and rich in vitamins, A, B, and C.
-is a good source of folic acid, calcium, phosphorous, magnesium, chromium, and fiber.
-stimulates healthy bacteria growth and suppresses bad bacteria in the colon.
-said to reduce the growth of tumors in the colon.
-may lower blood lipids and blood pressure.
-has anti-clotting properties and is rich in flavonoids which reduces risk of cardiovascular disease.
-used in cooking can reduce gas and constipation.
-in its raw form can prevent toot decay.
-increases circulation.
-is said to help increase bone density and prevent osteoporosis.
-is said to be an aphrodisiac.
-is effective against salmonella and e. coli.

So ladies and gents, eating onion is worth the stinky breath. Think about it this way, if we all eat onions it won't matter. Be sure to mix it up and use both cooked and raw onions and take advantage of the wide rage of colors and sizes. Vadalia onions are going to be a sweeter, milder variety and are grown in warmer climates, red onions are going to be opposite end of the spectrum, yellow onions fall somewhere in the middle. If you have a tough time with raw onions or if they tend to give you heartburn, slice and soak in cold water for up to an hour before using. This should help with any discomfort.                                             

SO GO ON NOW AND MAKE SHREK PROUD!

http://sophiacpalermo.blogspot.com/2011/02/this-is-drawing-for-illustration-friday.html

Wednesday, May 25, 2011

Organ Talk: The Kidneys



I realize that some people just know their body is working and are not at all interested in why or how, that's kinda how I feel about my car. I know my car needs gasoline, oil changes and tire rotations but to be honest as long as it gets me safely from point A to point B, the function of the fuel injector has no relevence to me. After all, we simply cannot know every detail of how everything works in this world, right? But maybe if I knew just a little bit more about the individual parts of my car, I would give it better gas or make it last a little longer. Let's table that for now, my car can wait. More importantly I feel like the more I learn about the inner workings of my body, the better I am going to treat it. After all, I have this skin and these organs for the rest of my presence here on Earth and I want my quality of life to be tip top.
Today we are learning about the kidneys. Most people have two kidneys and yes they are shaped like the little red beans, actually the little red beans are shaped like kidneys, but we obviously don't get to see the ones inside unless we are surgeons. The kidneys are about the size of a fist and are located toward our back bone on both sides, right about where our rib cage ends. The main function of the kidney is to remove waste and excess fluid from the body through our urine. Our kidneys are responsible for the delicate balance of chemicals that flow throughout our body. They regulate salt, potassium and acid. The kidney also produces hormones that regulate blood sugar, stimulate red cell production and help with calcium absorption. We are able to function with only one kidney (although not recommended) and people who have kidney disease or renal failure undergo dialysis to mimic the function of the kidney and clean the blood or they get kidney transplants. Three things that can lead to kidney disease are alcoholism, diabetes and high blood pressure. According to the National Association of Kidney Patients, over 20 million Americans have kidney disease. The scary part is that a decline in kidney function can be so gradual that most people don't even realize the damage until its too late.
Ways to keep your kidneys operating in tip-top shape and lower your chances of kidney disease:
-Regular Exercise and Activity. This controls body weight, helps with blood sugar regulation and reduces stress. By doing so, you are dramatically reduces chances of diabetes and keeping blood pressure stable. AND you get the added benefit of looking and feeling better.
-Good Nutrition. Obviously :) This means a balanced diet. People consuming really high amounts of protein can put undue stress on their kidneys. If you are going to consume meat, stick to lean meats and fish. I would prefer you get your protein from legumes, plants, eggs and dairy. Lay off the salt and salty foods, too much sodium takes a toll on kidney function. Up your intake of renal friendly veggies such as red bell peppers, leafy green veggies, garlic and onions. Aim for antioxidant rich fruits such as grapes, cherries, apples, and berries.
-Drink that water. Read my post from yesterday on the importance of drinking water. Your kidneys need it to do their job.
-Cut down on the boozin. Most people think heavy alcohol use mainly affects the liver but too much of Grandpa's cough medicine causes an increase in urinary output, throws off your electrolytes and increases blood pressure, all things that cause the kidneys to go into overtime. Take it easy on the amount and frequency and there is little affect to the kidneys as long as you are hydrating properly.

Tuesday, May 24, 2011

The Importance of Drinking Water

We all read it and hear it but why is drinking water SO darn important? Here is the breakdown:
Our bodies are made up of 2/3rds water. Water is involved in pretty much every activity that occurs in our body. Our digestive, absorptive,circulatory,and excretory functions rely on water. It pushes nutrients and waste in and out of our cells and ultimately controls our body temperature. Through our daily activities, from our skin (sweat), our kidneys (peeing), and our bowels (pooping), we lose up to 10 cups of that water which is thankfully keeping us from over heating and carrying collected waste from our body. We replenish this from the water we drink and the fruits and vegetables that we eat.

Here is potty word picture for your mental pleasure:
When we use a toilet there is (hopefully) water in it, right? Why? Well duh, water transports waste through the plumbing pipes. When we have completely the task at hand, we flush the toilet and there our business goes to its ultimate destination. But the toilet's work does not stop there. What happens? The toilet bowl must refill with with water, because if there is no water for the next person or 10 people to "use" there is going to be a major build up of waste that is not easily transported out of that toilet, causing the toilet to back up and there goes the plumbing which is not fun for anyone.
So folks, the short of it is-REFILL YOUR TOILETS WITH WATER WHENEVER YOU GET THE CHANCE OR YOU WILL ALLOW WASTE TO ACCUMULATE AND THE PIPES TO BACK UP!

How much water should I drink per day, you say? This depends. You do get water from other sources than a glass of water. As mentioned fruits and veggies have a high concentration of water, some even contain up to 90%  (cucumbers, celery and watermelon are good examples). So don't get hung up on counting how many glasses of water you drink every day. Pay attention to your body. How does your skin look? Is your pee fluorescent yellow and super concentrated? Do you have chapped lips and puffy eyes? Are you having a bowel movement every day?Your body is the biggest indicator of your water needs. Also recognize when you are losing more water than usual through exercise, sunbathing or here in Florida, just being outside. Consume a diet rich in fruits and vegetables, skip the sodas (I don't care what anyone says-this does not count toward water intake) and incorporate some herbal teas into your day to change it up a bit. Make water the first thing you drink when you wake up, and the last thing you consume prior to bed.

HAPPY PLUMBING!


Monday, May 23, 2011

Let's drop the "diet" labels

Vegetarian, Flexitarian, Omnivore, Lacto-Ovo,Vegan, Carnivore.
Does it really matter?  It's funny though, these days the second I pass on the meat, I get a bewildered look from those that surround me and 9 out of 10 times you get a "oh, are you a vegetarian?" To which my response these days is "Nope, I just eat a great deal of veggies."
I do eat mostly vegetables, grains, and beans but eggs and cheese are consistently in my diet and the occasional meat and fish creeps in too. I don't get hung up on what to call myself nor do I feel guilty if I cross the boundaries. I take a no pressure approach. If I had a request on behalf of those of us who have chosen to take a more veggie-centric diet, it would be for everyone to ditch the labels. There is no need for them and it doesn't make anyone feel better or worse about who they are. Instead we can all feel confident about our daily food decisions and not like we are thrown into a food box.

The Season of Grilling

With summer quickly approaching, pool parties and BBQ's are on the mind. Along with these sun and fun events come heavy use of the outdoor grill. While most people assume the grill is meant for meat, I have other plans for our summer grill. Don't get me wrong, I have had my far share of grilled chicken in the past but with my new veggie-centric diet, I wanted to  test out a different idea, tofu and veggie kebabs. This meal did not disappoint. The best part about it is that I know for future pool parties and BBQs it will travel well and its easy enough to ask the day's grill-mister to add a skewer or two to the grill while he is cooking the meat. Another good find was black japonica rice. I had heard it mentioned is some of my regular food blogs, then saw it at my local grocery and was intrigued. Not only does it make a beautiful addition to the plate, it has a nutty, mushroom like flavor and is chalked full of "purple" antioxidants that you would get from items such as acai berry, grapes, and blueberries. Plan ahead for this rice as it takes up to an hour to make.

Tofu and Veggie kebabs w/ yogurt curry dip and black Japonica rice

Tofu and Veggie Kebabs
-Soak wooden skewers in water
-Chop and Mix your veggies of choice in a bowl. Try to focus on in-season veggies. For me this meant zucchini, onions and cherry tomatos from the garden, mushrooms and sweet peppers. Eggplant is also an excellent choice.
*I also think fruits would make excellent additions i.e. peaches, apples, pineapples.
-Add your favorite all natural, preservative free marinade/dressing to veggie bowl and toss to coat, then set aside.
-In a shallow pan, add a little of your marinade and a little high burn point oil (I used sunflower, do not use Olive Oil, it has a very low burn point). Turn heat on medium to high.
-Slice organic extra firm tofu into 1/4 to 1/2 inch slices and plot dry with paper towel.
*always buy organic tofu!
-When oil is hot, add tofu with tongs. Let sit till slightly brown then flip to other side and do the same.
-Place on paper towels to drain oil.
-When slightly cooled,cut into chunks for skewers.
*you need to fry tofu a bit to give it extra firmness for the grill and skewers.
-Arrange veggies and tofu on skewers. I chose to separate tofu but this is not necessary.
-Grill, turning occasionally until all is cooked to your preference.

Yogurt Curry Dip
This is a simple condiment to throw together. I would also recommend making a cucumber, mint, yogurt dip too, if you have the ingredients. I would imagine to make a smoky BBQ-ish sauce you could add chipolte peppers/power to yogurt as well.
-Mix plan 2 parts Greek yogurt to 1 part Tahini Sauce and add Curry powder and salt to preference. Refrigerate until ready to serve.


Black Japonica Rice
-I wanted my rice to have a richer flavor so I followed the directions on the back but added a spoonful of "Better than Bullion" to the water. I did not add butter while it was cooking and instead added a scoopful of Ghee right before fluffing the rice.

Thursday, May 19, 2011

Edible Garden Book Wish List

There is something about gardening books that sets my heart aflutter. I am a true believer that there is no such thing as a "brown thumb" and I have a major soft spot for books that profess that ANYONE can grow their own food no matter where you live, even if just some herbs on a window sill. Growing your own food has SO many benefits from better nutrition to major mental therapy and some serious, yet fun, education for the whole family. Age is irrelevant in this activity, and size matters even less. So here are the books on my edible garden book wish list today:


The Healthy 9:00 to 5:00 Eater (and Busy Mom Eater)


Sorry!  Couldn't help myself on this one.

For me its actually 7:30-4:00 but you get my point. Americans love to make a buck so we can afford our cable and cell phone bills (I am lumping myself in that category). But this does not mean that we should mistreat our body from morning to evening. In fact, controlling our food and liquid intake during the work day is most beneficial to all parties involved-you, your coworkers, your clients and your boss. When you stick with well-rounded and nutrient rich fanfare throughout the day, you are controlling your blood sugar, mood swings, tummy noises and feeding your brain.
Feeding your brain=Productiveness, Efficiency, Happiness, MULA!
Sound good? So what does this entail?
1. Reusable Bag It
(a.k.a brown bag it, but it is 2011)
This is number 1 for a reason. The average working person spends $40.00/week on lunch during the week.  That is upwards of $2,000.00/year. Aside from loads of extra calories, lathargy and tummy issues heavy lunches provide, I think that makes for a pretty good reason to just STOP going out to lunch. Switch business lunch meetings to tea/coffee meetings. Also, this is the BEST way to control the balance of what you are eating and ensure that you have protein, fiber and carbohydrates to power you through the rest of your day. If you are able to use a fridge go in with a coworker on all of the salad fixing and make fresh salads for the week for under $10/person.
2. EAT & Snack.
There are some people who don't spend ANY money on food at work because they DON'T EAT. Now maybe it's just me, but how is anyone supposed to make important decisions,sit through a 3 hour meeting or close lucrative sales when they have a rumbling tummy? Not eating also wreaks havoc on your metabolism, adds to your stress level, makes you cranky and completes that spare tire that seems to be developing around your waist. If meals are properly balanced and light, we should be "fueling" up every three to four hours. Eat breakfast and lunch and snack people. Examples of an easy breakfast would be sprouted toast topped with almond butter, honey and a banana. Always have a snack in your car or purse, in case that 3 hour meeting takes over your lunch break. Snacks may include fruit, Lara Bars, pumpkin seeds, almonds, preservative free dried fruit, real dark chocolate, or carrots. I find that light cold lunches (mainly salads) are best for me but you can keep cans of organic soups around too so if you are in a bind, there is a plan b.
3. Water, water, water.
I cannot stress this enough! It is so tempting to reach for that diet soda instead...BUT DON'T DO IT! Diet sodas, in my opinion, are worse than the regular ones (although both are on my no-no list). They are filled with preservatives, color additives and although may be "sugar free," loaded with sodium. If you have to have that afternoon diet coke, try drinking a giant glass of water first. After 10 minutes, if you still want that soda, then go for it, at least you have diluted it with water. If you do not like water, try filling a mason jar with fresh squeezed juice and keeping it in your work fridge. Pour yourself a glass of water and add a couple of spoonfuls of the juice. Think an all-natural "Crystal Light." All I have to say about energy drinks is JUST DON'T. Have you ever poured one of those into a clear glass. To me it is reminiscent of Kryptonyte. Enough said.
4. Limiting caffeine intake.
I know it is hard and I am not saying you need to completely forgo it but try to limit your intake to the morning hours and from more natural sources such as good quality coffee, green tea, matcha tea, etc. It seems impossible to completely give it up, but I can tell you first hand, if you start making healthy changes to your diet and eating for wellness, the energy you would normally get from caffeine just happens!
5. Taking time out of the work day to focus on your meal.
I have this last on my list because this is something I desperately need to work on. We do not take "lunch breaks" in our office. We munch in front of a computer screen. Eating with intention instead of "on the go" prevents overeating, promotes digestive health and gives your body/mind a chance to get the most out of what you are putting in it. I am going to vow to step away from the computer for my lunch, take it to a park, or even just go in the other room to eat from now on. You try it too!

I'd love to hear what others do to promote healthy eating at their office throughout the day. Please leave a comment.

ADD ON IDEAS: 
Make a smoothie the night before and leave in fridge to grab on your way to work.  Sip and enjoy with your favorite tunes! Great start to the day.
Split the cost with co-workers of a premade veggie platter and hummus to keep in the fridge at work for healthy snacking all week long.
Make a potluck date with a couple of friends and use the conference room when not in use for a indoor lunch picnic.

Wednesday, May 18, 2011

Add This to Your Diet This Week:


 Mason jar is the nut mix I sprinkle on salad at lunch.
 PUMPKIN SEEDS
Beneficial Nutrients: Zinc, Protein, Vitamin A, Iron, Calcium, B-Vitamins, L-Tryptophan (same as in milk and turkey).
Beneficial Because:  promotes-healthy skin and hair, prostate health, good vision, fast immune response, better bladder function.
may help with-acne, hormone regulation, depression, parasites, kidney stones, inflammation, high cholesterol.
How to use: sprinkle on salads, toss in pasta, as a snack on their own, in oatmeal, as part of trail mix.
Where to get: Most grocery stores sell these.  They are also known as Pepitas.  Aim for raw green seeds, but the dry roasted one's are a great alternative to salty mixed nuts.I like to buy them in bulk at the health food store.

*The above is all information that I have researched but I am not claiming that is any way a complete treatment or cure. Home Harvests believes the only way to keep your body healthy and disease free is through a well rounded, nutrient rich, plant based diet.  The above is only one small component of reaching that balance.These suggestions work for me and that is why I like to share the research I have done with you.

You Make My Day!!

I am overwhelmed by the compliments I have been receiving about this blog. It makes me so happy that people are genuinely excited and ready to make healthy changes in theirs and their family's lives. Looking forward to many more informative and fun posts for you guys. Please feel free to email me if there are topics you have specific interest in. I love to research things and/or test them out myself.  I also have some fun add-ons on the horizon and an unveiling of my next business venture soon! So get EXCITED! 

Oh Those Florida Mosquitos

I am currently sitting at my desk, jeans rolled up with my ankles and feet covered in mosquito bites topped with Caladryl. I am over it! Although I grew up in Florida, I don't think I could EVER get used to these pesky bugs. I had access to conventional bug spray on that night of the attack, but regretfully decided to pass on using it because of the smell and the chemicals. The other part of my bug spray dilemma is that I have yet to find a natural bug spray that doesn't leave my hubby begging me to shower before he will come near me. That said, I will be attempting to make my own repellent and here are the ideas I found on http://www.greenyour.com/body/personal-care/insect-repellent/tips/make-homemade-bug-spray:
  • Blend of essential oils:
    1. Mix the following essential oils in a 4 oz. container: 20 drops Eucalyptus oil, 20 drops Cedarwood oil, 10 drops Tea Tree oil, and 10 drops Geranium oil.
    2. Add 2 oz. of a carrier oil (such as Jojoba). Mix well.
  • Mint-based bug spray:
    1. Place 1/4 to 1/2 tsp. of either catnip, spearmint, or pennyroyal (all in the mint family) in a spray bottle.
    2. Add 1 cup of isopropyl alcohol and 1 cup of water.
    3. Shake well.
  • Herbal insect repellent safe for use on the face:
    1. Blend 4 drops each of sandalwood, cajeput, and lavender essential oils with 2 teaspoons of carrier oil (such as extra virgin olive oil).
    2. Mix well and apply as needed.

Tuesday, May 17, 2011

Help Your Children Help Themselves!

I try very hard not to be judgmental, but come on, I am only human. Yesterday morning while grabbing a loaf of pecan/rice bread and almond butter at the grocery by work, two high school teens placed their bounty on the conveyor. Now most times I don't even bother looking at people's food choices, because I just know it will upset me, but this time for some reason I was compelled to look. Well, maybe I was more distracted by the bright orange liter of Fanta and the bright yellow bag of Funions (is that even how you spell it?). It was 7:15 in the morning and this was the teens' breakfast of choice. While I realize by the teen age these kids are making many of their own food choices, I couldn't help but wonder if this boy or girl had ever witnessed their influential adult eating/enjoying a salad?
Point being; children learn to make food choices based on what they see adults and peers eating. It is a giant snowball affect. So please do not assume that just because you are the aunt, your niece or nephew is not watching your every move during dinner. Help yourself and help the children around you make the best possible food choices they can make. Let's change the snowball effect. Oh, and this has NOTHING and EVERYTHING to do with body image. If you are constantly onto the "next best diet" because you have to lose that 10 extra pounds, realize this effects your children too. Instead, your household should focus on what components make up a healthy diet, not what shake you will be replacing your next meal with. Here are some tips to make healthy eating a little easier for your child or teen (and you too):
    Taken by Henrik Kettunen
  • Place colorful, pre-cut fruits and veggies, in a "see-through" container on the lower levels of the fridge. In the same way Fanta got my attention due to its "fake" orange color, bright red strawberries or carrots will attract your little one.
  • Put some honey in plain Greek yogurt and let your children use this as dip for their fruits. Or put fresh herbs from the garden and a little salt in Greek yogurt for a dip for the veggies.
  • Stay away from a pantry full of sugary cereals and processed foods. Advertising works, even on the growing mind, don't be part of "selling" these brightly packaged items to your children in their own homes.
  • Make weekend breakfast fun. This does not mean with doughnuts, bacon and sugary pancakes. Try an oatmeal breakfast bar and include little bowls of fruit (berries, bananas, etc) and different toppings (nuts, brown sugar, honey, pure maple syrup). When they feel like they have chosen to eat it, they will be happier and enjoy it. This is also a great option when out at a restaurant.  I once witnessed this with a girlfriend and her two year old. Worked like a charm. Ask for a bowl of oatmeal, with any toppings on the side.
  • Ask your children to make the grocery list for their packed lunches and use their response as a way to talk about healthy eating habits. Let them help make their lunch. This could end up being a bragging right! :)
  • Keep juice boxes to a minimum if even at all.  Instead infuse pitchers of water with fresh fruits.  The kids will think this is neat to see and they will stay away from extra sugar drink choices.  Plus, they will be getting used to drinking water. 

Monday, May 16, 2011

This Weeks Menu

Monday: Spaghetti Squash Primavera (asparagus, zucchini, carrots, white mushrooms, broccoli, pine nuts, garlic, plain Greek yogurt, chives, plum tomatoes, basil, parsley, Parmesan)
Tuesday: Jamaican Red Beans and Rice (coconut milk, rice, kidney beans, scallions, carrots, jalapeno pepper, cilantro, white wine vinegar.)
Wednesday: Garden Ancho Pepper, black olive, and portabello quesadillas.
Thursday: 3 Bean Ragout (onion, bell pepper, garlic, diced tomatoes, green beans, oregano, thyme, zucchini, white mushrooms, kidney beans, navy beans, tomato paste, basil, sugar, salt, pepper)
Fridays, Saturday, Sunday: TBD

Lighting for Chicken Coop

The big reveal of the chicken tractor is still to come.  The girls spent their first night in it last night and everyone seemed happy this morning.  From my research I found out the ladies do not need a light source in their coop at night especially with the long days we have this time of year.  And since we have been averaging temps in the high 70's at night they do not need a heat source anymore (they are growing so fast!). That said, I am still a little paranoid about their safety at night so I have been considering a solar powered light source to keep on the outside of the coop in order to deter unfriendly night visitors.  I think it could be cool to hang one of these:


https://fireescapefarms.com/product/sun-jar/

It's a Sun Jar that charges during the day and glows at night.  Seems like it would be just enough light to deter but not so much light that it keeps the girls up.

YUM YUM!

I wanted to post this last Thursday, but blogger was down:
As a follow up to the weekly menu, I have to brag about last nights’ dinner.  AMAZING!  Szechwan Eggplant is a guaranteed staple in our home now. It is vegetarian, gluten free, and best of all-it takes little time and effort to make. I don’t do a great deal of measuring while cooking so use your judgment.  Unfortunately I did not take pictures, but will next time:
Szechwan Eggplant (adapted by Randi from The Gluten Free and Vegetarian Kitchen)
1 large eggplant, cut into cubes
1 package of shitake mushrooms
1 bundle of green onions, chopped
2 cloves of garlic, minced
Peanut oil
Toasted sesame oil
Sambal (garlic/chili paste)
Rice noodles
Tamari sauce (if gluten is not a factor, soy sauce will do)
Sriracha (this is for heat, so use to your preference)
10-12 Thai Basil Leaves, chopped
A good chunk of fresh ginger, minced
Pickled Ginger (optional, as a garnish)
Course Celtic Sea Salt (any sea salt will work)
Miso Paste (any type will do, this is worth keeping in the fridge)

First make your rice noodles according to the package, then rinse in cold water.  Put them in a bowl and throw in a little bit of tamari, salt, and sesame oil.  Mix to coat then set aside.
Coat a pan with half sesame oil, half peanut oil and teaspoon of chili paste.  Heat pan on high until it is at a sizzling temperature (think Wok).
Throw in garlic, ginger, and onion to flavor the oils.  Throw in eggplant, mushrooms and Thai basil leaves. Give everything a good stir.  Add Tamari as needed to keep pan from burning (a few splashes should do).
Add a good chunk of miso paste and more Tamari to make it saucy.  Feel free to add water if you like it to be a little thinner of a sauce.
At this point, I added Sriracha because we like it spicy in our house.
Salt to taste and keep stirring.
Once eggplant has softened, turn off heat and add your rice noodles. 
Give everything a good stir, divvy into bowls, top with pickled ginger slices and more hot sauce if wanted, then enjoy!!!

*this made enough for two good size servings and one half serving for a lunch leftover. 
*chopped peanuts would also make a good addition.

Thursday, May 12, 2011

Proof is in the parking spot?

I was absolutely inspired with these pictures. So many people think they cannot have their own edible garden due to space and location restraints.  The folks over at http://wellpreserved.ca/2011/05/12/an-urban-garden-in-my-parking-space/ proved this excuse wrong.  Check out the parking space that they turned into a little container garden for veggies.

BEFORE:
http://wellpreserved.ca/2011/05/12/an-urban-garden-in-my-parking-space/


AFTER:
http://wellpreserved.ca/2011/05/12/an-urban-garden-in-my-parking-space/

I cannot wait to see this planted!!

Ditching Thoughtless Joe

I am selfish about what goes into my body. I tend to think about how the liquids and solids I ingest help ME. Will this give me energy? Will that benefit my skin? Will it upset my stomach? I am also on a path to rid myself of all thoughtless consumption (a work in progress as I still eat dinner in front of the TV). While I never had more than one cup of coffee as part of my morning routine, one day last month I realized it no longer tasted good.  When I gave it more thought, I got grossed out. Drowning a bitter coffee flavor with cream and sugar was giving me no more benefit than eating a sugary donut in the morning. Why did I feel it was necessary to continue to drink it if it did not taste good to me and had little to no nutritional value? I discovered two reasons were compelling me to get to work, immediately make that cup of Joe, fill it with sugar and dairy, than immediately consume it prior to putting any other liquid in my body:
1. COMFORT-While I am lucky to have a good job and see my family everyday, I still do not look forward to my current "daily grind." It used to be that when my eyes first opened in the morning all I could think to get me out of bed and moving toward the dresser, was I had a cup of coffee waiting for me at that place I do not want to go yet. Sad to think that an acidic beverage motivated me to start my day.
2. CAFFEINE-This, I believe, is why most people consume copious amounts of coffee on a daily basis (that and an "assumed" bowel motivator). It is no secret that we disrupt our natural sleep process everyday by staying up late than setting our alarms to get up before our body is fully ready to face the day.  In turn we get burning eyes, constipation, crankiness and lethargy.  This makes caffeine our saviour in getting to work on time and finishing our day as productive beings, right? 
While caffeine in small doses can be beneficial; the source, time of day, and accompanying sugar/dairy tend to override any benefit it may bring. Most coffee is consumed early in the morning and for a great deal of people it is the first liquid that enters their system to "wake the body up". But while mentally we may be asleep during the night, our body systems are still working very hard, detoxing from the days activities, making sure we are able to do it all over again the next day.  They are processing the waste and allocating the nutrients as well. Think about your workout.  After a couple miles on the treadmill, do you want a big cup of acid OR a tall glass of refreshing water? I hope its the latter. So doesn't it make sense that our body deserves a big glass over water in the morning to refresh and flush itself?
I should clarify that I do like coffee. In fact, I was the kid that when asked to pick her choice of ice cream, would pick coffee favor. That said, there is a huge difference in enjoying a fresh brewed cup of quality coffee while sharing breakfast at a cafe with your girlfriends or mindlessly moseying to that pot in the office which has been sitting for hours just to get your caffeine fix.  And so after I became grossed out by my mindless office Joe, I gave it up completely and have never looked back. 
You might be wondering how I make it through the morning now and I have to admit, I did find a replacement morning routine to start the day off with a bang. Now, my day, starts with at least one glass of water.  When I get to the office I make myself a nice glass of...GREENS.  Yes, greens.  I chose to rev up my engine with a nutritional power punch full of vitamins and minerals and I highly recommend it.  You can do this with a green smoothie or take advantage of dehydrated greens (my choice). I have found a brand that I love and am religious about drinking them every day. I also chose a brand that has natural sources of plant-based caffeine.  I don't ever crave coffee now and believe me there is no trouble with the "plumbing." Amazing Grass puts out several options for your greens, from berry flavor to chocolate flavor and they even have a kids version.  This is my product of choice, but I would suggest you do a little taste test to pick yours.  Most health food stores offer dehydrated greens in sample/travel packets. 
This is my routine, it works for me and it does not mean you should ditch yours.  I believe in the world of health, it's about "adding to" before you eliminate things. So if you are not ready to ditch your Joe, do yourself a favor and add a glass of water to your morning routine upon rising, then add some greens to your day to see how you feel.  I think you will be surprised at how much your body will thank you.

Wednesday, May 11, 2011

Vegetable Garden Design

One of my first garden designs.  I will post some before pictures as soon as I find them, but essentially this was a side yard full of grass.  The Horst's were kind enough to let me design their future vegetable garden and they were handy enough to follow through with the plan and make it happen.  I presented them with a whole lot of options for materials to use as borders on their beds and I love that they chose simple (inexpensive) concrete blocks so they could create structure but still use the hollow parts to plant in.

From the spice cabinet, or Spike cabinet in this case!

I have a salad pretty much every day for lunch. I love them, look forward to them and feel great after them. I tend to experiment on what items to include in my salads outside the staples of sprouts, avocados and nuts or beans of some kind. When it comes to the dressing, I have come up with my own yummy vinaigrette and it always includes Spike's Vegit seasoning (along with rice vinegar and sunflower oil). This seasoning has a savory flavor and is chalked full of vitamin B, amino acids and minerals along with the blend of herbs. This little (and cheap) glass jar of yumminess gets its power punch from nutritional yeast (number one ingredient on the jar) and gives me an excuse to talk about this vegan staple. Nutritional yeast is grown on molasses and contains over 18 amino acids and 15 minerals.  It happens to be rich in B-complex vitamins and is a good source of B-12, a known stress buster.  B-12 can be hard to get outside of the consumption of animal proteins (hence the "vegan staple"). Nutritional yeast also contains chromium which is said to help regulate blood sugar. As if you are not already impressed with the muscles of this spice cabinet necessity, it also contains good amounts of folic acid and fatty acids. The icing on the cake is that it can be used as a cheese/creamy texture substitute. No joke. Give it a shot in your next batch of mac and no-cheese or sprinkle over your next batch pan-popped popcorn. You will not be disappointed.
If you are wondering if this is the same yeast that is used in bread, beer or that causes infections, it's not. The yeast in nutritional yeast  is completely inactive (dead) and therefore does not "accumulate" in your system, make bread rise or cause infection. Nutritional yeast is pretty easy to get your hands on. Check out any health food store in your area, who may even offer it in bulk. 

This Weeks Menu...a little behind

Monday: Mediterranean Rice Bowl (kalamatas, artichokes, red peppers, onion, leeks, goat cheese, feta cheese, cherry tomatoes, sage, oregano, basil, fresh garlic, Celtic Sea Salt, pepper, red pepper flakes)
Tuesday: Everything but the kitchen sink Salad (sprouts, blueberrys, baby spinach, goat's milk feta, cherry tomatoes, leeks, avocado, cucumber, onion, hearts of palm and chick peas)
Wednesday: Tortilla Soup (onion, jalapeno,garlic, veggie broth, tomatoes, zucchini, oregano, cumin, black beans, yellow corn, lime juice, and cilantro, topped with a little plain greek yogurt)
Thursday: Szechwan Eggplant over rice noodles (eggplant, peanut oil, garlic, shiitake mushrooms, scallions, chili paste, tamari, seasame oil, fresh ginger, rice noodles.
Friday: Roasted Vegetable Paella (veggie broth, saffron threads, garlic, yellow, red and green bell peppers, zucchini, onion,plum tomatoes, oregano, thyme, aborio rice, flat leaf parsley)

Tuesday, May 10, 2011

"Forks Over Knives" Release Envy

Wishing this movie was coming somewhere near us. Looks like I will have to wait until it comes out on video:

Teetering on vegan!

I am currently reading "The China Study," which has me teetering on the decision to cut out meat and fish for good and eliminating dairy for a bit to see how my body reacts. More on my review of  "The China Study" later but for now I am dreaming of this raw "cheese-free" spread from Rawmazing (http://www.rawmazing.com/a-quick-and-easy-cheese-spread/).  Makes it seem like it could be an easy transition to a more raw, plant based diet. 

A Quick and Easy Cheese Spread

by Susan on April 16, 2011

As promised, here is the recipe for the cheese spread pictured with the Walnut Sun-Dried Tomato Olive Crackers. Macadamia nuts are my favorite nuts to make these quick “cheese” spreads. If you soak them and add a little lemon juice with your other spices, you get a light textured (like ricotta) tasty spread that is very quick to do.
Macadamia Sun-Dried Tomato “Cheese” Spread
  • 1 cup macadamia nuts, soaked overnight, drained and rinsed
  • 1/2 lemon, juice from
  • 1/2 cup sun-dried tomatoes, softened and chopped
  • 1 1/2 teaspoon Italian herbs (I use a blend from Penzeys)
  • Himalayan salt and pepper to taste
1. Place macadamia nuts in food processor and pulse until a texture resembling ricotta cheese is achieved. Do not over process.
2. Remove to bowl and stir in remaining ingredients.
3. You can shape into a round and dehydrate overnight if you wish to add a “rind”

Thursday, May 5, 2011

ousting your pit pluggers, a safe deodorant that works

Okay. So not the most glamorous title but a very IMPORTANT topic. First off, no one likes the smell of body odor, I get that. But did you know that human perspiration in is purest form has NO SMELL? That's right, NO SMELL.The ripe smell that we Americans label as B.O. is a combination of toxins being released through your sweat glands and the bacteria that likes to hang out in one of the warmest regions of your body (armpits).
Humans have a concentrated amount of sweat glands in this region to cool and regulate the temperature and we have hairy pits because bacteria does not like hair (it's a tad ironic that we ladies spend a great deal of time riding ourselves of the very thing that helps prevent smelly armpits). So now that you know the function of "the pit," what is the deal with the "pit pluggers?"
A large percentage of Americans (and those abroad) would consider their deodorant and antiperspirant as one of the staples, if not THE staple of their daily body care routine. BUT, by applying these products day after day in fear of social abomination and/or being labeled "smelly" we are indeed doing our body much more harm than good. 
For the purpose of this post, let's focus on antiperspirant(AP), the greater of the two evils. What is antiperspirant? Breaking it down into it's truest description it means "against perspiring" or "no sweat." Generally, this product is made up of synthetic fragrances and aluminium (a known neurotoxin in high doses) that mix with your body's natural electrolytes to form a plug in your sweat gland. This, in essence, keeps sweat from making it to the surface of the skin.
Now as a former AP user, I recall time spent in the shower trying to get the AP off from the day and having to scrub the pit 3-4 times or more to get that residue from leaving the skin. There is a reason! The only way for these plugs to dislodge from your skin is over time as the skin sloughs (hate that word) off. Aluminum salts in AP's do double duty as astringents contracting the glands, also preventing sweat from reaching the surface. 
So while we all walk around with our armpits plugged, our body is trying to figure out an alternate way to regulate our temperature and rid ourselves of toxins. HUM? If the toxins don't exit there, where do they go? If our body doesn't need those parabens and aluminum to function yet it is entering our body via sweat glands, where does it accumulate? In woman (and men) the closest thing to the pit is the boob (yes I said BOOB). There is much speculation on this topic and who knows why.  Maybe it has to do with money, maybe not.  But it makes perfect sense to me. And whether or not I am able to read a scientific study directly linking antiperspirant to Alzheimer's and/or Breast cancer, I am done with my antiperspirant. I also realize that keeping that area bacteria free plays a huge role AND have you ever heard the term GIGO? It means "Garbage In, Garbage Out." I know that by eating right and reducing toxins and free radicals, my body is free to concentrate on sweat for smell free temperature regulation not always for detoxing.
For any of your who are curious, yes, I will continue to shave my pits :)
On to the product review!
It took numerous dollas', nervous days at yoga and finally a word-of-mouth recommendation to find the right underarm smell reducer. Alvera's Aloe and Almonds Roll on Deodorant ROCKS!
I have to say, if I could take one skin care product with me to an island, this would be it. It smells light and great and works like a charm, even in humid, hot Florida. I have complete confidence in this product which is free of animal ingredients, alcohol, aluminum, preservatives, and dyes.  It is 75% Aloe Vera. Other ingredients that caught my eye where calendula, witch hazel and grapefruit seed extract. SOUNDS LIKE SKIN CARE TO ME!

Monday, May 2, 2011

This week's menu

by Mark A. Hicks, illustrator
Monday: (gluten and meat free) Baked Stuffed Portabellos w/Parmesan cheese, spinach and pine nuts, sweet potato fries, onion/avocado/cherry tomato salad (tomato and onion from the garden)
Tuesday:(gluten and meat free): Grilled Sesame Eggplant Steaks w/peanut sauce and sauteed bok choy over rice noodles
Wednesday: (gluten and meat free ode to cinco): Mexican twice baked potatoes w/black beans
Thursday: Walk for Wishes=food on the go and, of course, margaritas/sangria
Friday: Something with Tiger Shrimp
Saturday: Dinner out with friends, will most likely include gluten (beer and pizza), but not meat