A Fascinating Find!

When I am done with my schooling, and acquire more knowledge about nutrition/health, I would love to write a book called "Roots." Roots would be about finding the cause of our health issues versus putting a band-aid on them.

As I have mentioned before, I have Grave's disease and have been under a lot of pressure to have my thyroid removed and then be placed on a synthetic hormone for life. I am excepting of this but first need to see if I can some how uncover the real reason I suffer from this autoimmune disease. I have been consulting some wonderful health care practitioners that are teaching me a lot about my disease. My nutritionist ran several tests only to find out that I have food sensitivities and a yeast overgrowth in my intestinal track. This is soooooo gross and probably way too much information. However...we need to get real here. This is what it is about...trying to find the root of our health issues. Anyway, she put me on some supplements to help kill off the yeast and parasites. Food sensitives and a yeast overgrowth can be linked to autoimmune disease so it was something I felt I needed to do. Even if it did not cure the disease, I knew it would improve my overall health at a minimum.

I ended up having a pretty intense die-off reaction called Herxheimer reaction. This reaction causes fatigue, flu-like symptoms, anxiety, etc. It was very unpleasant to say the least and lasted several weeks. I ended up seeing a holistic MD recently to assist me with me thyroid disease and the die-off reaction I was experiencing. He put me on charcoal for three days and told me to take an Epsom salt bath every day. He also told me to put a pinch of Celtic sea salt under my tongue 3-4 times a day. With in three days, my headaches were gone and I felt great. So great that I am going to continue to do the baths and the salt treatment.

My fantastic find is the Epsom salt bath. My nutritionist and Md were both in agreement that these baths are so beneficial. Not only would an Epsom salt bath 3-4 times a week force you to carve out some time for yourself, it would be extremely beneficial for your health. Please read the article below I found online that would better explain the tremendous health benefits of an Epsom salt bath:

"Most of us know about the importance of iron and calcium for our bodies, but what about magnesium? It is the second most abundant element in human cells and the fourth most important positively charged ion in the body. It helps the body regulate over 325 enzymes and plays an important role in organizing many bodily functions, like muscle control, electrical impulses, energy production and the elimination of harmful toxins.

Most of us are deficient in magnesium, so I’m going to put on my wise-granny hat on here and tell you this: soaking in a bath with Epsom salt, which is high in magnesium, is one of the easiest ways to get a boost.

According to the National Academy of Sciences, American’s magnesium deficiency helps to account for high rates of heart disease, stroke, osteoporosis, arthritis and joint pain, digestive maladies, stress-related illnesses, chronic fatigue and a number of other ailments. Who knew?!

Our magnesium levels have dropped by half in the last century due to changes in agriculture and diet. Industrial farming has depleted magnesium from soil and the typical American diet contains much less magnesium than that of our forefathers. And in fact, the modern American diet with its fat, sugar, salt and protein actually works to speed up the depletion of magnesium from our bodies.

Another factor in decreased magnesium levels has been our focus on getting enough calcium. It’s a delicate dance–calcium depletes magnesium yet calcium functions best when enough magnesium is present. Studies indicate that taking a calcium supplement without enough magnesium can increase the shortage of both nutrients. Researchers have found that many Americans have five times as much calcium as magnesium in their bodies, although the proper ratio for optimum absorption of both minerals is two to one.

With such widespread magnesium deficiency one might think that magnesium supplements would be called upon, but studies show that magnesium is not easily absorbed through the digestive tract. The presence of specific foods or drugs, certain medical conditions, and the chemistry of a person’s stomach acid can render magnesium supplements ineffective.

This brings us to Epsom salt. Known scientifically as hydrated magnesium sulfate, Epsom salt is rich in both magnesium and sulfate. While both magnesium and sulfate can be poorly absorbed through the stomach, studies show increased magnesium levels from soaking in a bath enriched with Epsom salt! Magnesium and sulfate are both easily absorbed through the skin. Sulfates play an important role in the formation of brain tissue, joint proteins and the proteins that line the walls of the digestive tract. They stimulate the pancreas to generate digestive enzymes and are thought to help detoxify the body of medicines and environmental contaminants.

Researchers and physicians suggest these health benefits from proper magnesium and sulfate levels, as listed on the web site of the Epsom Salt Industry Council:

• Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
• Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
• Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
• Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
• Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
• Reduced inflammation to relieve pain and muscle cramps.
• Improved oxygen use.
• Improved absorption of nutrients.
• Improved formation of joint proteins, brain tissue and mucin proteins.
• Prevention or easing of migraine headaches.

All this from a bath? Hurray! While there are many different brands of Epsom salt, they are all the same product chemically, and can be found at most drug stores. Add two cups of Epsom salt and soak for at least 12 minutes. Do this three times weekly.

If you are pregnant or have any health concerns, please check with your doctor before using Epsom salts."

Read more: http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html#ixzz19ZHZ7cAs

Americans consume a ½ pound of sugar a day.

1 tsp= 4 grams

1 cube =1 tsp

SugarStacks.com provides a great visual for children and adults of how much sugar is in certain foods. Have your child look up certain foods they enjoy to see how much sugar is in those selected foods.

Excessive sugar is the culprit of so many health problems ranging from obesity, diabetes, cavities, heart disease, suppressing the immune system, etc. etc. Even complex carbohydrates have sugar, like vegetables. That is why it is important to monitor your sugar intake and be sure to include fruits and vegetables in your tally.

Try to substitute refined sugar and artificial sweeteners for a better sweetener like maple syrup, honey or stevia (or stevia extract). Rapdura is a good alternative for baking. It has a lot simpler processing then evaporated cane juice and even has some health benefits. You can buy it at Whole Foods but need to ask for it. It has a little stronger flavor but is not that noticeable. Agave is not a good alternative. It is similarly processed to HFCS and has more fructose that HFCS.

Information taken from Kelly Scanlon and Sheryl Shenefelt at the Growing Connection Conference/2010.

Household Chores/Allowance

Anyone have some good tips on chores/allowance?? I had this one parent when I was teaching that did this amazing allowance program for her kids. I remember that she read some book about the wonderful lessons that come from instituting an allowance. I don't remember what age she recommended to start the program but she made it very clear that a child should not get an allowance for chores... Her big thing was that chores are required and every family member needs to contribute to the household. You should not pay your kids for chores. That was her take. I like the idea of not paying them to clean their room, do the dishes, etc. She gave them so much money every week and they had to put a certain amount in long term savings, short term savings and for donations. If the kids wanted a toy, they had to pay for it. My four year old twins are probably too young for such an extensive program but I was wondering if anyone had some good tips on how they orchestrate chores in their household? What type of responsibilities do your toddlers/kids have around the house? The kids love to do certain chores, like setting the table (as seen above) but picking up their toys is a battle everyday. I sometimes feel like a broken record. Thanks in advance for your thoughts. :)

PS) Any tips on getting a "spiderman crazed" four year old to wear something other then his spiderman pjs, underwear and socks? God help me...he is obsessed!!!!!!!

Unbleached Parchment Paper

Unbleached parchment paper is a cleaner, greener substitute for aluminum foil. I read that cooking acidic foods, like tomato based products, on aluminum foil/cooking equipment doubles the aluminum content in your food. Pretty gross!

Girl Stuff 101

Maddie gave her cousin a lesson in girl stuff today! Thanks Maddie
for sharing your fun dress-up stuff with Lana! :)

Hot Topic: Farm Raised Fish

This hot topic has been circulating for a while however, after I read this Dr. Mercola article, I am going to be a lot more selective about which fish I purchase. The only adult interaction I get during the day, other then some random calls to friends, is the meat/fish guy at Whole Foods. :) Sad..I know! When I get brave enough to take the kids with me, he is extremely patient with my little crew and ALL of my questions. He told me that it is imperative that you buy your fish from a reputable vendor. Recently, he was telling me that Tilipia is typically a dirty/bottom feeder fish and he wouldn't buy it from anywhere but WF. Now, he is an employee of WF so I am taking that into consideration. It definitely made me think twice about getting my fish from Kroger.

Dr. Mercola said he would depend on getting his Omega threes from a clean fish oil versus from fish. He recommends Krill oil. I personally take Carlson's Cod Liver Oil. This brand/oil has come highly recommended by MANY experts. The kids take a 1/4 t. a day and I take 1 t. a day. Typically, you take a 1/4 t. per 25 pounds. Again, please check with your doctor if you are going to supplement.

It is most important to take CLO third trimester of pregnancy and while nursing. Studies show that it (Omega 3) has a significant impact on I.Q. until the age of two. Once you stop nursing, give it to your baby in their water/juice.

I do love fish and can not give it up. Soooo I will be doing more homework on the fish we purchase/consume. Check our part of the article from Dr. Mercola for more information:

"Farmed Fish Also Pose Additional Human Health Hazards

In addition to being an unsustainable practice and an economic disaster, farm raised fish can also spell disaster for your health.

It's important to understand that ALL farm-raised fish – not just salmon -- are fed a concoction of vitamins, antibiotics, and depending on the fish, synthetic pigments, to make up for the lack of natural flesh coloration due to the altered diet. Without it, the flesh of caged salmon, for example, would be an unappetizing, pale gray.

The fish are also fed pesticides, along with compounds such as toxic copper sulfate, which is frequently used to keep nets free of algae.

Not only do you ingest these drugs and chemicals when you eat the fish, but these toxins also build up in sea-floor sediments. In this way, industrial fish farming raises many of the same environmental concerns about chemicals and pollutants that are associated with feedlot cattle and factory chicken farms.

In addition, fish waste and uneaten feed further litter the sea floor beneath these farms, generating bacteria that consume oxygen vital to shellfish and other bottom-dwelling sea creatures.

Studies have also consistently found levels of PCBs, dioxins, toxaphene and dieldrin, as well as mercury, to be higher in farm-raised fish than wild fish.

This fact alone would be cause to reconsider consuming farmed fish!

Wild caught fish have already reached such toxic levels, it's impossible to recommend eating them with a clear conscience anymore. For example, according to a recent U.S. Geological Survey study, mercury contamination was detected in EVERY fish sampled in nearly 300 streams across the United States!

More than a quarter of these fish contained mercury at levels exceeding the EPA criterion for the protection of human health. Another study on fish from US lakes and reservoirs found that more than half contained excessive levels of mercury -- so much so they were deemed unsafe for children and pregnant women to eat.

So, when you consider the fact that factory farmed fish typically are even MORE toxic than wild caught fish and also contain an assortment of antibiotics and pesticides, avoiding them becomes a no-brainer – at least if you're concerned about your health."

Meal Idea: Mexican Casserole

My friends and I have passed a few versions of a Mexican casserole back and forth and this one I came up with as I was experimenting with some left overs. The left overs were actually from the stuffed cabbage recipe below. This recipe is great if you have left over ground beef or rice.

1 lb. of ground beef (grass-fed beef would be the best)
1 serving of basmatti rice (cooked with chicken stock)
4 brown rice tortillas from Food For Life. (These are in the refrigerated section of Whole Foods with other tortillas. I do not like them uncooked. They are amazing when baked in casseroles, like this one. This is a healthy substitute for flour tortillas.)
handful of chopped spinach
1 jar of salsa
1 can of beans, black or pinto
shredded cheese

If meat is not cooked, cook and add salsa, spinach, and beans. In a bowl, add cooked rice and mix well. Layer a 9x13 pan starting with tortillas, meat/rice mixture, and then cheese. Repeat layers one more time. Bake at 350 for 45 minutes or until cheese is golden brown and bubbly.

Enjoy! :)

No Winter Groceries??

AMAZING....one last thing about my new favorite blog. The author of the blog cans, dehydrates, etc. so she can be fully stocked with seasonal food all winter. Its a no spending plan for her family but also an amazingly healthy and proactive plan. Check out this post:

http://www.nourishingdays.com/2010/12/no-groceries-til-february/

Wouldn't it be sooo cool if she taught classes on how to do this? Not sure I could give up the grocery store for the winter but how nice to be stocked with healthy, locals foods at your finger tips! :)

Food For Thought

http://www.nourishingdays.com/2009/12/why-our-family-eats-animal-
products-part-one/

If you are like me, you may enjoy learning about food and healthy/green living. However, if you are like me, you may get confused from time to time on what's the right thing to do... I hope my 11 followers (HA! Didn't think anyone read this...but thanks for checking in! The blog is my tool for documenting my personal studies on nutrition, green living, and family tribulations) know that I am student...and that is it! I am not an expert!!!!!!!!! I truly have a passion for learning and hope that I still feel like a student when I am 90 years old! I want to maintain my curiosity. Again, my blog helps me document and record my own personal studies and finds. I also feel like it is a tool that allows me to connect with smart moms that are interested in the same things I am. Bottom line, I am an eternal student trying to learn about what is right for my family. Ok...point made.

Kelly, my mentor, sent me this blog the other day and I think it is wonderful. This woman is an expert who has done her homework...plus some. I will be spending a lot of time on her blog trying her recipes and learning more about soaking oats/nuts/seeds, making fermented veggies, etc. She shares a lot of the same views as my health mentors.

Our group of friends have recently converted to raw/whole milk, grass fed meat/eggs, eating butter, etc. Many people have asked me why? Why do you drink whole milk and eat butter? Why do you eat meat? This woman explains it all so well. Click on the link above to get a better understanding of why we/I do the things we do.

A Fun Challenge

Once a month, think about a vegetable that you do not eat and research a recipe that has the foreign vegetable in it, and give it a whirl. This month, I challenged myself with finding a cabbage recipe. I made the winter stew delight (with cabbage) from Emily and loved it, so I decided to go one step further and try stuffed cabbage. Maria's Busia has hooked us up with so many recipes! Thank you, Busia! :) Here is the delicious recipe:

PS) Next month, I am going to do something with leeks. I need to talk to my girlfriend Jodi...I think she has a potato/leek soup recipe. Stay tuned! :) (Aren't you on the edge of your seat?? HA)

Ingredients: 1 medium cabbage, 1 lb. ground beef/sirloin, 1 cup of cooked rice, 1 1/2 tsp. salt, dash of pepper, 1 sweet onion, 1 can of tomato soup, 1/2 can water, 2 TBSP butter, 1 egg

1. Cook your rice.

2. Bring a large, wide saucepan of water to a boil. Add cabbage leaves (after carefully tearing them off as whole leaves from cabbage) to water and cook 2-4 minutes until softened. Drain and cut the middle core so they are easier to roll.

3. In a mixing bowl, combine raw meat, rice, chopped onion, egg, salt and pepper, and 2 TBSP of tomato soup. Mix.

4. Divide the meat into balls and roll the cabbage. Place, seams down, in a large skillet over medium heat with 1/2 can of water. Mix the can of tomato soup with the melted butter and pour over the tops of the cabbage rolls. Cover and bring to a boil. Reduce heat to low and simmer for about 45 minutes. Stir and baste the cabbage rolls with the liquid often.

Additions: You can also add other veggies to your meat mixture: chopped up peppers, kale, spinach, etc.

Healthy Substitutions

http://allrecipes.com//HowTo/common-ingredient-substitutions/Detail.aspx

I really like this article/chart on the above link. There are certain ingredients I try to avoid when cooking/baking and this chart will give you some good examples of alternatives. It would also be helpful if you or one of your family members suffers from a food allergy. For example:

1 cup of shortening = 1 cup of butter (use organic raw or cultured butter)
1 cup of corn syrup = 1 cup of honey (use raw, local honey)
1 cup of beer = 1 cup of chicken stock (use homemade chicken stock)
1 cup of mayo = 1 cup of plain yogurt

Meal Idea: Quinoa Salad

Moms always share dinner ideas, but we hardly ever talk about breakfast or lunch ideas. This salad is super easy and very healthy. I like to serve it with Mary's Gone Crackers, shown above. As I have mentioned before, I am trying really hard to limit gluten and make our snacks/meals more diverse. These wanna be crackers are so healthy. They are made up of brown rice, quinoa, flax seed, sesame seeds, etc. No oil, no gluten, all natural, healthy ingredients. When I first started giving them to the kids, they did not like them at all. After seeing me eat them, they decided to give them a try. Dipped in hummus or quinoa salad, they closely resemble a cracker. Warning: These do not taste like a Ritz cracker! They do taste different. My goal is to help my body learn to crave new/healthy foods. It requires work/effort/time/money to make your health a priority. We all like to complain (including me!) about how hard it is to make positive changes in our diet/life, but in the end, it is worth it.

Quinoa Salad:

I eyeball the ingredients.
Add more or less of the items you like.

-cooked quinoa
-leftover cubed chicken or salmon
-grape seed oil mayo
-chopped up celery or onion
-shredded cheese
-garlic powder
-celtic sea salt

Mix all ingredients and serve as a sandwich, in a tortilla or with crackers.

Shopping Tip of the Week:
Consider Grape Seed Oil

Grape seed oil is a great alternative to vegetable oil. It can withstand high heat and be used for baking, salad dressings, and pan-frying. I use it for anything that calls for vegetable oil. Making brownies, cup cakes, etc. You can't tell the difference at all. Its one more small baby step to better health.

Question?

How do you organize your recipes? Do you have a good system you could share? Please share in the comments section. Thanks!

Funny Pictures from our weekend!
We like to try to get around to see all of the local Santas and these were some of the pictures. The "professional" photographer took these outstanding pictures. Ha ha ha! In the first one, you will notice one of my kids is missing...you can just see his hat. Good memory for him! :)

I especially like this one, Jake is in it but now Kevin is cut off. Ohh and Josh and I are especially photogenic in this picture. :) We will be visiting Three Cedars soon for a second try.

And the last funny photo is one of my daughter Lana, who thinks her baby is Spider man. I hope this isn't going to cause long term issues for her... :)

Finally....A Mud Room!

The dust and chaos is finally settling. Our mud room is completed ...Hallelujah! We built our house five years ago and my husband would comment daily that he wished we had a mud room. So we finally decided to take the plunge and move forward with our dream mud room. We kept it simple and cheap but put a lot of thought into designing it. It is now my favorite room in the house. :) I can't believe how much a few extra square feet has organized our life. Now we need to retrain the kids to go in their and use their designated locker. Hopefully it will meet our expectations.

The last picture is this little photo strip I bought at Michaels for $4.99. I just love their cute pre-school pictures but never know where to put them. I thought this frame was a nice place to put their pictures.

Tortellini Soup

THANK YOU AMY! This recipe comes from my dear friend, Amy. We make this dish 2-3 times a month. The boys request this dish weekly. It is sooo good and easy to prepare. Enjoy!

1 tbsp. olive oil

1 tbsp. butter

3-4 cloves garlic
1 can stewed tomatoes or chopped up fresh tomatoes

1 handful of baby spinach, chopped up

2 cans 14 oz. chicken broth or 1 box (or homemade chicken stock)

9 oz. cheese or pesto tortellini

1 tsp. basil

1/4 cup Parmesan cheese

Saute butter and/or olive oil & garlic in the bottom of the pot. Add 2 cans (or 1 box) of chicken broth and a can of stewed tomatoes. Bring to a boil. Add tortellinis and cook 10 minutes. Then add basil, chopped baby spinach and Parmesan cheese. Cook 10 more minutes and top with more cheese to serve.

Picky Eaters!

Getting your kids to eat certain foods can be such a chore. I have had people comment that they are surprised about the weird foods my kids eat but I take that as a compliment! My thoughts on this topic, from my own personal research/experience, is that kids are not genetically picky! It is a process. It should be a well thought out process.

One phrase that I try really hard to ban from our vocabulary is "He won't eat that" or "He won't like that." I don't want to put those thoughts in their head, before they even try a new food. Don't get me wrong, my kids have actually used the word "disgusting" when describing a meal that I've prepared. I tell ya...they are true food critics! :) We then have a discussion on how it is not polite to say things like that when someone works hard to make you a meal. I have also had kids turn away a meal twenty times before they finally get brave enough to try it. I really try to be consistent and reintroduce foods over and over until they decide it is worthy of trying. Kids need to feel a comfort level with food. It has to be familiar.

It is very stressful when a toddler turns away a meal. Some parents resort to making two meals every night. I am not a fan of making two meals. My husband and I have held our ground on this and it has not been easy. Especially, because one of my twins is very small for his age. If they don't want what I serve, they do not get dessert. I also explain to them that in order to grow and be big and strong like "spider man" they need to eat a healthy meal. Right now, they are obviously more focused on dessert! :) Dessert is usually a healthy treat like apples and peanut butter, organic ice cream with nuts and fruit, etc. Then, we usually do a healthy snack (leftover dinner, fruit, nuts, cheese, yogurt, etc.) before bed time, just to ensure everyone has a full belly before bed.

Meal time so often becomes a tug of war. I think the important thing is to keep meal time calm and enjoyable. We have to remember that there are nights we don't clean our plate or feel like eating all of our vegetables. Kids are entitled to the same rights. I never get upset or angry if they don't eat every carrot stick or their entire salad. I just compliment them on being brave and trying a new food. I just explain to them that they need to try every item on their plate, if they want dessert. They know the rules and I let them make the decision on how they want to proceed. Sometimes they are not happy with the consequences and that's fine with me.

If you have any other tips for meal time success, please share.

Top Ten Ways to Enhance a Meal!

We certainly don't enhance every meal, as you can see from the picture above. :) But when I can, I try to boost the nutritional value of a meal. Enhancing a meal is EASY! Here is a list of some simple ways you can enhance a meal:

1. Add chopped kale, spinach, peppers, onion, or whatever veggies you have on hand to spaghetti sauce, hamburger meat, meatloaves, taco meat, meat balls, etc. The key is to chop the veggies up small. It enhances the flavor and nutritional value.

2. Add sweet potato or pumpkin puree to pancakes or waffle recipes.

3. Add chopped up onion and homemade chicken stock to rice.

4. Add zucchini or squash purees to mac and cheese.

5.Smoothies are an excellent way to squeeze in a few extra vegetables. We use frozen strawberries, spinach or kale, one carrot, kifer, coconut oil, honey, and water. It sounds like an odd combo but if you can get the consistency how you like it, it is a yummy drink. I usually add their cod liver oil and probiotic to this drink as well. It is a great way to start their day. You can play with different fruits and veggies, but be careful to not use too much fruit. It will go from a healthy drink to a high sugared beverage. If you are really brave, and have a vitamix, you can add root vegetables, seeds, nuts, etc. Smoothies are all about experimentation.

6. When making oatmeal/brown rice cereal add coconut oil, cinnamon, chopped walnuts or almonds, and apple slices.

7. When making eggs, use cultured butter, Celtic sea salt and organic/cage free brown eggs and you have an amazingly healthy dish. Of course adding chopped veggies and raw cheeses is also a great addition.

8. Spice it up! I add Turmeric, garlic, Celtic sea salt and onion to everything. Turmeric is a wonder spice. I give it to the kids with coconut oil and honey when they are coming down with a cold. I especially like adding it to taco meat and spaghetti sauce. I am not a huge fan of the flavor, but mixed in with other foods, you can't even taste it. Here are just a few reasons you should have Turmeric in your diet:

"1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice."

9.When making pancakes, consider adding ground flax or wheat germ. I personally like wheat germ because it is easier. When we went on our shopping tour, Angelle said that Flax goes bad if you don't use it immediately. Basically, you should grind it every time you use it. Wheat germ sits in your fridge and you can just scoop it out and add it to your food. We get our DHA/EPA's from taking cod liver oil and eating salmon, walnuts, etc., so I don't worry about the flax.

10. Add to the basics: fruit/veggie puree, cinnamon, wheat germ, flax seed, probiotic, etc, can all be added to yogurt or applesauce.

We are setting up a life time of healthy eating habits by prioritizing our child's health in these formative years. When I talk about enhancing/hiding vegetables in food, I would like to suggest introducing vegetables and fruits to your child at every meal. I'd like to second Jessica Seinfeld's, author of Deceptively Delicious, views on serving vegetables with a meal as well as hiding them in a dish. The goal is to have your child enjoy eating healthy foods, but if one night is a total fail, at least you have insurance. :)

Making Meals Fun!

This simple ceramic plate does not look like much but it has made meal time more fun! Sometimes my kids finish their meal before I even get a chance to sit down and eat. Not that I am encouraging kids to play with their food, but this cute little plate will buy me an extra five minutes of quiet time so I can eat my meal. I bought a set of these plates from The Little Seedling in down town Plymouth. The Little Seedling carries a nice variety of green baby equipment ranging from cloth diapers to glass bottles.

Shopping tip of the week: Butter is Best!

Angelle from Nourish MD told our shopping group that it took her 10 years to get to where she is with her diet. It is not realistic to throw everything away in your pantry and go out and buy new stuff, all at once. I like to do little baby steps and challenge myself every few weeks. I like trying to learn about something new or researching healthier food options/recipes. For example, I used to buy whatever meat was on sale at Kroger, then I opted to buy organic meat and now I buy local grass-fed meat. It was a process and did not happen over night. Another good comparison is milk. I used to buy skim milk, then I bought organic whole milk and now I purchase a partial raw milk from Whole Foods that is loaded with probiotics. Again, this was a process and I try to make small changes along the way.

By the way, I have not gone down the raw milk path yet, even though many of my health mentors strongly suggest it. Its my own personal hang-up. I am the person who requests to have their meat WELL DONE! Kelly and her sisters drink raw milk and absolutely love it and say it is safer then store bought/processed milk. I commend them for doing their research, finding a reputable vendor and going the extra mile with their health. VERY IMPRESSIVE. One day, I hope to venture down that path as well.

Moving on...One small baby step you could do (if you don't already) is to purchase organic, cultured butter instead of margarine. Margarine is a fake food that is riddled with chemical additives. Butter is a real food with real health benefits. All of my mentors agree that raw, organic butter would be the healthiest option but I have a hard time finding raw butter so the next best option would be cultured, organic butter. Cultured dairy products are easier to digest and contain beneficial bacteria. The experts also agree that Horizon products are not the best. They really like Organic Valley. Read the about the health benefits of butter below:

1. Butter is rich in the most easily absorbable form of Vitamin A necessary for thyroid and adrenal health.
2. Contains lauric acid, important in treating fungal infections and candida.
   
3. Contains lecithin, essential for cholesterol metabolism.
   
4. Contains anti-oxidants that protect against free radical damage.
   
5. Has anti-oxidants that protect against weakening arteries.
   
6. Is a great source of Vitamins E and K.
   
7. Is a very rich source of the vital mineral selenium.
   
8. Saturated fats in butter have strong anti-tumor and anti-cancer properties.
   
9. Butter contains conjugated linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster
   
10. Vitamin D found in butter is essential to absorption of calcium.
    
11. Protects against tooth decay.
    
12. Is your only source of an anti-stiffness factor, which protects against calcification of the joints.
    
13. Anti-stiffness factor in butter also prevents hardening of the arteries, cataracts, and calcification of the pineal gland.
    
14. Is a source of Activator X, which helps your body absorb minerals.
    
15. Is a source of iodine in highly absorbable form.
    
16. May promote fertility in women.
17. Is a source of quick energy, and is not stored in our bodies adipose tissue.
    
18. Cholesterol found in butterfat is essential to children's brain and nervous system development.
    
19. Contains Arachidonic Acid (AA) which plays a role in brain function and is a vital component of cell membranes.
    
20. Protects against gastrointestinal infections in the very young or the elderly.

Here is the butter I like:

"Our cultured butter achieves a rich butter taste through introducing a live culture and slowly ripening the cream. You'll think you've never really tasted butter before!"

Essential Oils in the Shower

Lately we have been throwing all of the kids in the shower and sprinkling some essential oils on the shower walls. It is so therapeutic and soothing. It was especially helpful when the kids had cold a few weeks ago. I now keep a few little bottles of essential oils in the shower at all times and use them daily. Some of them can be more rejuvenating then a cup of coffee. Try it out if you get a chance. Be sure to read the link below that specifies what each oil is capable of doing.

Here is a little more information on essential oils:

"Essential oils are used extensively in aromatherapy and various traditional medicinal systems. Due to the numerous health benefits of essential oils, they are being explored by the scientific community for treating a variety of diseases including cancer, HIV, asthma, bronchitis, heart strokes, etc.

There are more than 90 essential oils each having its own health benefits. Every essential oil blends well with many other essential oils enabling herbalists prepare a number of aromatic preparations.

Given below is a list of essential oils. Most of these oils are strong in nature and can cause side effects, if they are not taken in appropraite manner and quantities. Further, their benefits are indicative and therefore consult a medical practitioner before using these oils, internally or topically."

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Here is an example of one of the oils from the list:

Allspice Essential Oil:
Properties: Anaesthetic, analgesic, anti oxidant, anti septic, carminative, relaxant, rubefacient, stimulant and tonic.
Health Benefits: Induce numbness, pain relief, relaxes body & mind, brings redness in skin, stimulates functions

Check out the site below for a list of essential oils and their benefits:

http://www.organicfacts.net/organic-oils/natural-essential-oils/list-of-essential-oils.html

DIRECTIONS:

1. Determine what issues you would like to solve. You might have a cold or stress in your life that you would like to deal with better.

2. Consult a book or reference guide on essential oils to determine which ones are appropriate for your problem. For example, lavender is calming and eucalyptus can open your sinuses. Purchase pure, therapeutic-grade essential oils.

3. Sprinkle the essential oils on the walls of your shower, and take deep breaths. If you put the oils on the bottom of your shower, the oil will be washed away.

My little patient!

Decorating for Christmas

Thanksgiving at Grampy and Buba's House

Aunty Reba and the kids

An Eventful Weekend!

Happy Thanksgiving! I hope everyone had a wonderful weekend. Our Thanksgiving was very nice. Gramp and Buba hosted Thanksgiving and it was super fun. Of course we over ate and ended up taking a handful of tums later that evening, but it was worth it!

The kids helped us decorate the house this weekend and I have to say, it wasn't a chore this year...it was actually fun. Every single decoration I pulled out was like a new present to the kids. Their excitement is sooo contagious. We decorated our stairs with garland, lights and Christmas stockings and the kids sat on the steps for a good hour, looking at all of the decorations and talking about Santa. I am trying so hard to explain to them that Christmas is about giving!!! This is going to be tough. All they talk about is the spider man car or scooter they want from Santa. We have a job ahead of us!!!

What would a holiday be without a trip to the doctor's office??? This morning I was walking into Ben and Jake's bedroom when Ben and I bumped into each other and I poked him in the eye. At first I thought, this isn't a big deal. But then, three hours later he was still in pain and unable to open his eye. Sooo off to the doctor's office we go... After some eye drops and a sturdy bandage placed on the eye, we are feeling much better. I know it was an accident but I just feel awful!!!!!!!!! Poor guy is such a trooper.

Again, Happy Holidays! :)

Benefits of a Sauna

"The correct pronunciation is sow-na, not saw-na."

If you get the clearance from your doc and are in good health, I have recently learned that a sauna can be relaxing, as well as healing. If you have access to a sauna in a gym or at home, consider spending 5-10 minutes in the sauna a few times a week.

Ideally, a sauna would be best utilized if you could do a detox plan coupled with daily sauna sessions. A detox plan should be administered by a medical professional. Detox plans that are not overseen by a professional can be very dangerous. Consider talking to a clinical nutritionist, chiropractor or holistic doctor for a plan. Once you start to detox, you need to rid your body of the toxins through urine, stool and sweat. That is why people on detox plans are told to drink a ton of water and eat lots of fiber. This is where the sauna comes into play. The sweating speeds up the process of riding toxins from your body. One of the books I am currently reading, Overcoming Thyroid Disease by Dr. Brownstein, talks about how the infrared sauna treatments are extremely beneficial to cancer patients. He has detox saunas in his practice, Center for Holistic Medicine, which is located in West Bloomfield. Certain people should not go in a sauna, especially if you are pregnant. Also, limit your time in a sauna because overheating can cause problems. Read below for some more information from Dr. Weil:

"When you take a sauna, the heat pumps up blood circulation near the skin and stimulates sweating. The Finns say a proper sauna elicits about a quart of sweat per hour. I generally encourage sweating. It helps the body rid itself of unwanted materials and improves general circulation. In medieval times, healers relied on saunas to cure illnesses, and priests used their heat to chase away evil spirits.

In the United States there's a lot of concern about pregnant women taking steam baths or saunas. A study published four years ago in the Journal of the American Medical Association found some association between neural-tube defects and heat exposure from saunas, hot tubs, and fever during the first three months of pregnancy. (Neural-tube defects include anencephaly and spina bifida, both disastrous abnormalities.) The biggest problem was hot tubs, which pregnant women should approach cautiously."

Potato Asparagus Soup

This recipe was lovingly stolen from my girl, Maria. Thanks, Ria! It is tasty, healthy and easy all in one. It is so hard to find all three qualities in one recipe. Enjoy!

Ingredients

• 2 cups diced peeled potatoes
• 1/2 pound fresh asparagus, chopped
• 1/2 cup chopped onion
• 2 celery ribs, chopped
• 1 tablespoon chicken bouillon granules (I used one cube)
• 4 cups water
• 1/4 cup butter
  
• 1/2 cup all-purpose flour
• 1 cup whipping cream
• 1/2 cup milk
• 1/2 teaspoon salt
• Dash pepper
• 4 bacon strips, cooked and crumbled
• 3/4 cup shredded Cheddar cheese

Directions

1. In a large saucepan or soup kettle, combine the potatoes, asparagus, onion, celery, bouillon and water. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until vegetables are tender. Stir in the butter.
2. In a bowl, combine flour, cream, milk, salt and pepper until smooth; add to the vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Garnish with bacon and cheese.

*** I recommend spicing it up a bit. Maybe add some garlic cloves??
***I used whole wheat flour and it tasted great.
***If your making your own chicken stock, you can use that instead of the bouillon. I keep the chicken stock in BPA free ice cube trays. I scoop them out frozen and add them to soups, rice and other recipes that call for broth/bouillon. It will give the recipe some added nutrition.

Shopping tip of the week: Gluten 101

"Gluten (from Latin gluten "glue") is a protein composite that appears in foods processed from wheat and related species, including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often giving the final product a chewy texture.

Enough of the human population suffers from gluten sensitivity of one kind or another that many foods are now labeled to clarify whether they contain gluten."

Earlier this year, I found out I have an autoimmune disease. I have since opted to eliminate gluten from my diet, 90% of the time. This has been sooo challenging. However, since I have cut out gluten (and added supplements) I feel a million times better. I used to get really tired about 3:00 p.m. everyday and felt like I needed a nap to survive the day. Since my diet revision, I have felt a huge surplus of energy. No more mid-day slumps. Sooo you are probably wondering...do I need to cut back on gluten? This is the conclusion I have come to after talking with my panel of experts: YES! We (my family) are cutting way back on our gluten consumption, even though the rest of my family is perfectly healthy. I am not doing a gluten free diet for the kids but am more aware of what I am buying and trying to switch it up here and there. For example, instead of buying whole grain pasta every time, sometimes I will buy rice pasta or my new favorite find, black bean pasta. Sheryl a certified nutritionist, explained to me that it is important to switch things up. Too much of anything is not good.

Kelly, my personal mentor/cousin/CN/smartest person I know :) told me the wheat we consume now is not the same wheat we consumed years ago. It actually contains more gluten then it used to. Wheat can even be genetically modified. The bad news is that wheat and wheat flour are in EVERYTHING!

The best thing is to be more cognizant of how much gluten you are consuming. Try to change it up here and there. The bottom line is that excessive gluten causes inflammation. Inflammation is the foundation for cancer and degenerative/ autoimmune diseases. 1 and 7 people suffer from a gluten sensitivity. If you do have an autoimmune disease and suffer from Chrons, Colitis, IBS, etc., look into trying a gluten free diet for a while. See if you notice a difference. Gluten free diets have been known to help depression, anxiety and other psychological disorders as well. I am so fascinated with the power of food. It can be so damaging and so healing. It really pays to do your homework!

Check out the Organic/Gluten Free Black Bean Spaghetti made by Explore Asian: Authentic Cuisine if you get a chance. It has 20 grams of protein per serving and is pretty tasty. I will give you a heads up...it is black and doesn't taste exactly like white spaghetti but I encourage you to be open minded and give it a whirl. Just like I tell my kids, it is sooo important to try new foods. We all get stuck in a rut with the same foods and start to crave only those items. It is possible to retrain your test buds to crave new foods.

Stay Healthy Moms! :)

Are you ready for Thanksgiving?

This is a cute little turkey I made last year for our Thanksgiving center piece/appetizer. The body is a melon and the feathers are grapes and cubed cheese on kabob sticks. The front feathers are peppers on tooth picks, The face is a pear and and the eyes are raisins. The kids and I had fun putting this together.

A Revelation:

The Skinny on Low Fat/Fat Free Foods!

When I was a teenager, I was obsessed with loosing weight, probably like a lot of other teenage girls. My entire diet consumed of low fat/fat free foods, and I was still overweight. Now, I am at a lower weight and consume all full fat foods. I have let go of the "diet craze" and focus on eating real foods. I have heard people say they are worried they will gain weight if they drink whole milk or eat butter. The truth is, you will not be over weight if your diet is rich in real foods, full fat and all. Being over weight stems from consuming pop, high-sugared food, fast-food and processed foods. But lets forget about weight, our health is at risk if we continue to buy low fat/fat free foods. If you can't bring your self to drink whole fat foods, at least consider doing it for your kids. The more processed food is, the less nutritional value. It is stripped of nutrients and fat that is essential for a developing child.

I beg you to read the article below on the importance to eating whole fat foods by Mary G. Enig, PhD, an expert of international in the field of lipid biochemistry.

(On a side note, I would like to say that I am not easily persuaded into doing something. I am not the type of mom who reads one article on the internet and am sold. I have to read, read, and read some more. Then once I am interested in something, I run it by my panel of experts for their approval. I will say, I strongly believe in and support the Weston A. Price Foundation. It has been a source of guidance and education for me. Anyway, I just thought I'd put that out there.) :)

"The American Academy of Pediatrics recommends that children two years old and older should eat a diet of fruits, vegetables, whole grains, low fat and non-fat dairy products, beans, fish and lean meats. The guidelines also recommend very low amounts of saturated and trans fats. The “experts” are increasingly urging strict adherence to this diet in children. “The idea that heart disease starts in the 50s has been substantially discounted,” says Dr. Robert Eckel of the University of Colorado and former president of the American Heart Association. “Saturated fat is always an enemy to the arteries, at any age.”¹

I have described some of the harmful consequences of low fat diets for growing children in previous columns (see westonaprice.org/knowyourfats/diet_children.html). The purported rationale for putting children on fat-restricted diets involves preventing future obesity and heart disease. Yet one study indicates that children put on low fat diets actually develop markers for heart disease. Children on lowfat diets whose genes would normally have been producing the desirable light and fluffy form of LDL-cholesterol started to make the dangerous small and dense form of LDL.²

Low fat Diets For Children?

Promoters of lowfat diets have seen to it that whole milk has been virtually eliminated in schools. This new policy is predicated on the assumption that the fat in whole milk will make children become fat. Yet a recent study on children in Sweden revealed that lower fat intake was associated with higher body mass index and greater insulin resistance.³ Children on lowfat diets also consumed more sugar. Since the beverage choice for American children in schools today is either reduced-fat milk or chocolate milk, greater sugar consumption will no doubt be a consequence of the fat-restriction policy.

More cause for alarm comes from another recent study, this one published in Human Reproduction.⁴ The risk of anovulatory infertility was found to be 27 percent lower in women who ate at least one portion of high-fat dairy food per day compared with women who had one high-fat serving of dairy per week, or even less. Women who ate two or more portions of lowfat dairy foods a day increased their risk of ovulationrelated infertility by 85 percent.

The researchers concluded that women who want to get pregnant should consume high-fat dairy products but, once pregnant, switch back to lowfat foods. The assumption is that ovulation can be restored in adult women by switching from lowfat to full-fat dairy products. But what happens in girls who are denied healthy dairy fats throughout childhood, even, it seems, in the womb? Will they be able to become pregnant by consuming full-fat dairy products for the first time when they are adults? This is a dangerous assumption to make since the vitamins in dairy fats are essential for the development of the reproductive system throughout the growing years.

Some researchers are urging caution. Dr. John Kostyak and a team from Pennsylvania State University recently warned in the online magazine Nutrition Journal that so-called “muesli mothers” are taking adult dietary messages to extremes and inflicting them on their children. “Sufficient fat must be included in the diet for children to support normal growth and development,” says Kostyak. Unfortunately, the fats he recommends are the “good fats,” such as olive oil and sunflower oil. However, some commentators are urging full-fat dairy products for children under five—contradicting US government policy that urges restriction of dairy fats after the age of two.

Diet Foods May Cause Weight Gain

As health officials continue to harp on the dangers of weight gain, parents are increasingly likely to give low-calorie products to their children. But studies with rats provide further evidence of the folly of this policy. Young animals given low-calorie version of foods ended up overeating, whether they were lean or obese; however, older adolescent rats fed diet foods did not show the same tendency to overeat.⁹ “Diet foods are probably not a good idea for growing youngsters,” said Professor David Pierce, head of the study. But that is exactly what the “experts” recommend—low fat versions of dairy products and meat, and a restriction of animal fats like butter.

The committee raised serious concerns about side effects of low fat diets. They found evidence of growth failure, nutritional dwarfing and inhibited progression of puberty in children on fat-restricted diets. They also reported that “lower fat intake was associated with lower levels of calcium, zinc, magnesium, phosphorus, vitamin E, vitamin B₁₂, thiamine, niacin and riboflavin.”

Shopping Tip of the Week: Olive Oil

Sheryl from a "Place To Be" advised me to put more thought into buying olive oil. If you buy the right kind and care for it properly, it will add a lot of nutrition to your food. The brand she advised me to get is Bionature Olive Oil. I believe it is $17.00 a bottle.

I know....sooo expensive! Trust me, I have had many of conversations with my husband explaining why I have to spend more and more money on FOOD! In the documentary, Food INC., they explain that a 100 years ago, Americans spent a ton of money on food and very little money on health care. Now, it has fliped...more money on health care and less money on good quality food. Good quality food is typically expensive.

I catch a lot of flack from people about buying organic foods but I let it roll of my back. People can spend their money on expensive clothes, fancy cars, lavish vacations, but then claim organic food is too expensive. I told Kevin I'd rather cut out other things before sacrificing good quality food for our family. He is supportive but from time to time I can sense his frustrations about our grocery bill. However, he is happy that I now spend LESS on meat and eggs by buying local. Anyway, I am getting off my soap box. Here is the scoop on olive oil:

Buying Olive Oil:

It is best to purchase your olive oil in small quantities because olive oil will age and will continue to oxidize. If you make the decision to buy larger quantities then separate the olive oil into smaller containers and keep them tightly sealed.

Be sure to buy olive oil that is in a dark bottle. Clear bottles let light in, thus damaging the oil. Damaged oil lacks nutrients.

How to store olive oil:

Never store or buy olive oil in plastic bottles. The oil is very reactive and if in contact with plastic will take on the properties of the plastic container.

Always keep the container in dark places and in areas that are slightly cooler than room temperature.

Winter Stew Delight!

This recipe was stolen from Emily! THANK YOU EMILY! This was sooo yummy. My husband told me to put it in rotation. :)

1 small head cabbage, chopped (or I just buy the bag, already shredded)

4 medium onions, diced

4 medium potatoes, diced

1 28-ounce can tomatoes, diced

1 pound carrots, peeled and sliced

2 pounds Italian sausage (I used the Applegate turkey sausage)

4 cups beef or chicken broth (I do 2 cups of each)

1 cup tomato juice

1 15-ounce can beans (kidney, black or pinto)

salt to taste

Preheat oven to 350 degrees. Combine all ingredients in a large, oven proof stew pot. Cover and bake 1.5-2 hours until tender, stirring occasionally. If necessary, add more broth or tomato juice. You can also season with chopped basil, sage or chives. This recipe makes several gallons of stew, which freezes really well.

For some reason, my stew required an extra hour on the stove top. The potatoes needed a little more time to soften. Enjoy!