Thanks to the many who commented (on Facebook) on my blog! I sometimes think I'm just writing this for myself and two or three people. I'm thankful for the feedback! So, if you're ready to make the change - it's time to go shopping. I've typed up a typical list of what I keep on hand. Keep in mind, I have a 4 and 5 1/2 year old, so you may or may not want to keep Goldfish on hand!
Pantry List:
Skippy or Jiff Natural Peanut Butter
Whole Grain Pasta, like Barilla
tuna fish in water
Rice Select Arborio & Texmati Brown Rice
Annie's Mac & Cheese, All Stars & O's (like Spaghettios)
Muir Glen Organic Canned Tomatoes
Cans of Lite Coconut Milk (to make Thai soup!)
Raw, unsalted Almonds, Cashews, pistachios
Organic Chicken Broth in boxes
Multi Grain Cheerios, Grape Nuts
McCann's Steel Cut Oatmeal
Quinoa, Barley
Organic Basmati
Synder's Organic Pretzels
Organic Tortilla Chips (regular chips are made with nasty oils, these taste much better!)
Pirate Booty
Food Should Taste Good chips
Organic Breadcrumbs (or make your own by toasting stale bread that you run through a food processor, spritz with EVOO, some herbs and S&P)
Raw Apple Cider vinegar
Organic Raisins
Flat Out Flatbread
Whole Grain Bread, Ezekiel 4:9 bread
Bags of lentils, black beans, pinto beans, no cans, too much salt
Organic bouillon, chicken base (regular stuff has hydrolyzed proteins = yuck)
Raw honey
Balsamic vinegar
Zoe Organic Extra Virgin Olive Oil (from Amazon)
Whole wheat flour and Spelt Flour
Fridge:
Organic milk
Organic juices, Honest Kids juice boxes
Real butter
Greek Yogurt, plain
Organic celery, carrots, blueberries, grapes, spinach, lettuce, kale, bell peppers, apples, zucchini, broccoli, cauliflower
Organic applesauce
Onions, shallots, ginger, garlic
Low Sugar jelly, Not sugar free which has artificial sweeteners
Hellman's Lite mayo, lots of mustards
Cage free eggs, bigger, less cholesterol and more yummy nutrients
Nitrate free lunchmeats, bacon, sausage
Whole blocks of cheese for grating or slicing
real maple syrup
Freezer:
sustainable seafood, like shrimp, tilapia and Wild Alaskan Salmon (google sustainable seafood - there's so much wrong with the fishing industry - overfarming, pollution, farm-raised garbage)
Whole Organic chicken
Pork tenderloin
some frozen peas
frozen fruits for smoothies
organic sausage, nitrate free
I shop at Super Target, Wegman's, Safeway and sometimes Harris Teeter. I also buy some things from Amazon like Celtic Sea Salt and the EVOO. I get my supplements from Vitacost.com (Vitamin D3, Coenzyme B-complex, digestive enzymes).
Right now, in the winter, it's hard to get certain veggies without paying through the nose for them, so I'm trying to buy seasonally. I ate a lot of butternut squash this winter. I also froze green beans that I bought last summer at the Farmer's Market.
I don't have a lot of grass-fed beef or pork yet. That's a hurdle I have to climb in two ways, it's much more expensive and I can't seem to like the taste of grass-fed beef. Grass-fed Pork and Chicken does taste better though. I just joined an Amish farm and I'm loving the grass-fed chicken and eggs!!
A good book to check out from the library is Nourishing Traditions or buy it from Amazon. It will really open your eyes up about the way we approach food these days. Lots of real food recipes. I've made a ton of turkey, chicken and beef stock lately using their recipes. A little trick is to add a splash or so of vinegar to really bring out the marrow and make your stocks super gelatinous - good for the body!
You may buy some of these ingredients and wonder, "what the heck do I make with this?!!" I starting subscribing to numerous healthy food blogs, "liking" Facebook pages of Organic cooks, getting Cooking Light magazine, Food Network mag and Natural Health magazine. I read whenever I can - stoplights, waiting for water to boil, and sometimes I'm up till midnight reading!
Ok - I think that's it - I'm going off memory of what's in the kitchen, so hopefully I remembered it all. Feel free to ask questions!
Eat Local! Eat Real! Get Healthy!
P.S. I make no claim that this list is perfect. Some whole foodies would scoff at my Skippy Natural Peanut Butter and Hellman's mayo, but let's face it - unless you have nothing going on in your life, it's hard to make everything from scratch. We strive to do the best we can, right??
Thursday, February 17, 2011
Wednesday, February 16, 2011
Nutrition Seminar & Pantry Exposed
So much to share with you this week!! I joined a local Meetup of Whole Foodies and went to my first meetup on Sprouting Grains & Beans. I was pretty nervous driving into Fairfax, not knowing what to expect. The crowd was eclectic for sure! But I listened, took notes and got the heck out of there! Basically, here's what I learned: our bodies have a hard time digesting grains and beans, they contain phytic acid which can prohibit our body's ability to absorb certain minerals and nutrients and lastly, sprouting them gives them a nutritional edge and creates a sort of "super food" that wasn't there before. Plus, people with mild gluten intolerences can eat sprouted grains. Additionally, I learned that the Uncle Ben's, Success and other rices in my pantry are nutritionally void and over processed. Out they go! Our instructor had soaked some organic brown rice in whey and water and cooked it for us to taste. Another person brought in some black bean soup (from beans he had soaked as well). They were so yummy. A little bowl of heaven, with a touch of cultured butter and sea salt. Simple. Tasty. Whole. I still have much I want to learn about sprouting grains and beans. And my next adventure will be growing my own sprouts and wheat grass! More on that later...I have some research to do!
Now on to my next topic...
Today I decided to clean out every food item from my kitchen. I emptied the pantry and cupboards. I read every label and tossed anything that listed the "dirty" ingredients I have come to despise. You may recognize a few items below and think "what could possibly be wrong with Crystal Light, Campbell's soup or even Metamucil?" Well, I'll tell you - A LOT! Every item my counter and even more that was in my fridge contains items that are chemically made, genetically modified, sprayed with pesticides, and transported hundreds of miles, calling itself food. Well, wake up America - this stuff is NOT food. There's not one ounce of nutrition in any of it. I cringed as I read the labels, thinking to myself, no wonder I used to suffer from daily headaches, fatigue, and now have a chronic illness. So, here's what I tossed:
Eat Local. Eat Real. Get Healthy!
Now on to my next topic...
Today I decided to clean out every food item from my kitchen. I emptied the pantry and cupboards. I read every label and tossed anything that listed the "dirty" ingredients I have come to despise. You may recognize a few items below and think "what could possibly be wrong with Crystal Light, Campbell's soup or even Metamucil?" Well, I'll tell you - A LOT! Every item my counter and even more that was in my fridge contains items that are chemically made, genetically modified, sprayed with pesticides, and transported hundreds of miles, calling itself food. Well, wake up America - this stuff is NOT food. There's not one ounce of nutrition in any of it. I cringed as I read the labels, thinking to myself, no wonder I used to suffer from daily headaches, fatigue, and now have a chronic illness. So, here's what I tossed:
- The Crystal Light has Aspartame, along with the Metamucil, which I bought to help with tummy troubles (artificial sweeteners can actually make them worse)
- The Good Earth dinners, Pasta Roni, Campbell's Soup, Progresso soup, Lipton soup and Chunky soup all have hydrolyzed soy, vegetable or corn proteins (these mimic MSG and are very bad for your nervous system), some of those have partially hydrogenated veg. oils (or trans fats)
- The seasoning packets - think McCormick's Beef Stew seasoning, brown gravy mix, hollandaise mix packet all have MSG, hydrolyzed proteins and disgusting amounts of sodium. One packet had 460 mg per serving and a packet was 10 servings. That's 4600 mg of sodium your adding to your pan of pot roast or gravy, double your daily allowance.
- The worst offender in the pile - Knorr Bouillon cubes. They contained partially hydrogenated vegetable oil, Monosodium glutamate (MSG), hydrolyzed proteins, and 1200 mg sodium per cube. Those things should be illegal!!
- Pudding - partially hydrogenated vegetable oil
- Sugar free Jello - aspartame
- Slim Fast - aspartame and artificial colors (stomach irritants and neurologically damaging)
- Heinz Ketchup - High Fructose corn syrup (so glad they make a HFCS-free version now!)
Eat Local. Eat Real. Get Healthy!
Tuesday, February 8, 2011
Test Results Are In...Told My Doctor to Take a Hike!
So, I finally got my annual blood work done - the full workup with a cholesterol screen as well as a Vitamin D test. According to my doc, I failed both. I'll give her the Vitamin D botch, I mean it's the dead of winter and I haven't seen the sun in months, but not the cholesterol screening.
Here's something interesting I learned about Vitamin D. Most of us are deficient these days. It's hard to get the required amount from food (milk, eggs, fish, cod liver oil). The best source comes from when our skin converts sunlight into a usable product. Vitamin D is absolutely necessary for the growth and development of bones and teeth, since it is required for the proper absorption and utilization of calcium and phosphorus in the body--both also essential to the health of the skeleton. Without adequate levels of vitamin D in childhood, bone deformities can develop--a condition known as rickets. In adults, lack of adequate vitamin D can reduce bone density, leading to osteoporosis and an increased risk of bone fracture. Scientists are also investigating vitamin d's role in preventing a slew of cancers and MS.
My doctor wanted me to take a prescribed dose of 50,000 units per week for 12 weeks. I asked what the pill was and found out that it's a synthetic drug with fillers and artificial colors. Blech! That's exactly what I'm trying to get away from. I'm so happy that my neighbor, Amy Butchko at Wellness Works for You, stepped in and told me to ask about the drug. She recommended I look for a food-grade-based vitamin D3. I found one on http://www.vitacost.com/ that was even on sale! My doc is letting me try this route for a couple of months to see if it helps.
Now, the cholesterol...I've always had a slightly elevated cholesterol level (due to hypothyroidism). It's hovered around the 200-229 range. My breakdown this month was this:
224 overall
66 HDL - Up 13 pts since last year!!! This is GOOD!
145 LDL - Up 4 pts since last year - not so great. Should be below 100, or so they say.
64 Triglyceride level - well below the range of less than 150!!!
And with those numbers, my doctor wanted me to go on those nasty statin drugs. I said "hell no!" I've only been on this new path for 5 months (with a 2-week break over Christmas) and exercising a few days a week. I still want to try for 6 more months and see if I can make a bigger difference in those numbers. I read a great article on Dr. Mercola's website about the real truth behind our cholesterol numbers and that eased my stress a LOT!! Read this!!
http://articles.mercola.com/sites/articles/archive/2010/08/10/making-sense-of-your-cholesterol-numbers.aspx
It may require you to sign in, but you can opt out at anytime, but I love the daily newsletters and health info. I'm not trying to give medical advice here, but you may not want to blindly trust your doctor. Talk to them and ask them if there are other options. Some offices are so pill happy and some even get kickbacks for prescribing certain medicines. You can make a difference by making some simple changes to your diet.
I'm happy about the 13 point increase in my HDL's. That just proves that I'm doing something right and making a difference with my health!
Ta-ta till next time and remember to READ THOSE LABELS!!
Here's something interesting I learned about Vitamin D. Most of us are deficient these days. It's hard to get the required amount from food (milk, eggs, fish, cod liver oil). The best source comes from when our skin converts sunlight into a usable product. Vitamin D is absolutely necessary for the growth and development of bones and teeth, since it is required for the proper absorption and utilization of calcium and phosphorus in the body--both also essential to the health of the skeleton. Without adequate levels of vitamin D in childhood, bone deformities can develop--a condition known as rickets. In adults, lack of adequate vitamin D can reduce bone density, leading to osteoporosis and an increased risk of bone fracture. Scientists are also investigating vitamin d's role in preventing a slew of cancers and MS.
My doctor wanted me to take a prescribed dose of 50,000 units per week for 12 weeks. I asked what the pill was and found out that it's a synthetic drug with fillers and artificial colors. Blech! That's exactly what I'm trying to get away from. I'm so happy that my neighbor, Amy Butchko at Wellness Works for You, stepped in and told me to ask about the drug. She recommended I look for a food-grade-based vitamin D3. I found one on http://www.vitacost.com/ that was even on sale! My doc is letting me try this route for a couple of months to see if it helps.
Now, the cholesterol...I've always had a slightly elevated cholesterol level (due to hypothyroidism). It's hovered around the 200-229 range. My breakdown this month was this:
224 overall
66 HDL - Up 13 pts since last year!!! This is GOOD!
145 LDL - Up 4 pts since last year - not so great. Should be below 100, or so they say.
64 Triglyceride level - well below the range of less than 150!!!
And with those numbers, my doctor wanted me to go on those nasty statin drugs. I said "hell no!" I've only been on this new path for 5 months (with a 2-week break over Christmas) and exercising a few days a week. I still want to try for 6 more months and see if I can make a bigger difference in those numbers. I read a great article on Dr. Mercola's website about the real truth behind our cholesterol numbers and that eased my stress a LOT!! Read this!!
http://articles.mercola.com/sites/articles/archive/2010/08/10/making-sense-of-your-cholesterol-numbers.aspx
It may require you to sign in, but you can opt out at anytime, but I love the daily newsletters and health info. I'm not trying to give medical advice here, but you may not want to blindly trust your doctor. Talk to them and ask them if there are other options. Some offices are so pill happy and some even get kickbacks for prescribing certain medicines. You can make a difference by making some simple changes to your diet.
I'm happy about the 13 point increase in my HDL's. That just proves that I'm doing something right and making a difference with my health!
Ta-ta till next time and remember to READ THOSE LABELS!!
Friday, January 28, 2011
Five Months Down & I've Inspired Others!!
I'm happy to report that my lifestyle change is going along swimmingly and now, I've inspired others to do the same! My cousin has eliminated all the processed food from her diet and has lost 75 lbs!!!! Every day more friends keep asking me how I do it and what do I buy and the most popular question is, "isn't it more expensive?" To that I will say that I too was very skeptical in the beginning. I asked my mentor and neighbor the same questions. So, today I'm going to provide some tips on how to get started. It's NOT that hard to do (as some friends complain to me). If I, the former Pop-Tart queen, can do it, YOU can too! But, the biggest hurdle is just making that first step and allowing yourself to believe that you and your family will be healthier by doing so.
Step 1: Open up your pantry, cupboard, food storage areas. If a product contains any of the following ingredients, donate or dispose of it. (partially hydrogenated vegetable oils, high fructose corn syrup, MSG, nitrates, nitrites, hydrolyzed proteins, artificial flavors & colors - and any other unpronounceable chemical!)
Step 2: Make a list of those things that were you favorites - like Pop-Tarts, Potato Chips, packaged ready-made dinners, Pasta Roni, Jimmy Dean Sausage, salad dressings, fat-free products, Nutri-Grain Bars, Special K, high-sugar cereals, Cheeze-its, etc...
Step 3: If you're on Facebook, "Like" companies like Horizon, Chobani Yogurt, Food Should Taste Good, Fage Yogurt, Athenos, Pirate's Booty, etc...for coupons. Do a search for organic foods and "like" them too. You can also find these companies' websites and join their email list and receive coupons that way, if you're not on Facebook.
Step 4: The Inaugural Shopping Trip! Make a list of the things you need to replace, like lunchmeat, bacon & sausage that doesn't have nitrates, chips, yogurt, snack foods, etc...
I spent 3 hours at Target on my first trip. I read every label and put it back if I contained the ugly stuff. BUT, I did find awesome tasting chips from Food Should Taste Good, Boulder Canyon Rice & Bean Chips and Organic Tortilla Chips (Target Brand). They all taste WAY better than Lay's or Ruffles!
I buy Natural Peanut Butter (either Skippy or Jiff), organic "spaghettio's", Annie's Mac 'n Cheese, Hormel Natural Choice Lunchmeats, nitrate free bacon (which Safeway now carries!), organic dairy products, limited canned products (too much sodium and cans can often be lined with BPA), and I just joined a farm that delivers Organic, grass-fed meat, dairy and eggs.
Wegman's (a local grocer) has a large selection of Organic products and I LOVE their chip aisle! They have grass-fed beef, pork and natural sausage. If you can't find these products where you live, you could consider buying then online from Amazon. My point is, you don't have to cook everything from scratch whilst ditching the processed gunk, they are healthier alternatives, but it's fun and rewarding when you do!
I believe that if more people choose to eat this way, the "food" manufacturers would change the way they make our food. Our bodies just aren't meant to ingest these chemicals. I only wish I had started this sooner, like when I was pregnant or while breastfeeding. I shudder at the thought of all the yucky stuff I used to eat. At least now my children can grow up eating real food and have an appreciation for all types of cuisine. It brings me joy when my kids try my concoctions of fresh fish, kale salad, and even BEG for broccoli! And their favorite is Yummy Earth's Organic Lollipops - THE BEST EVER!
P.S. And they do make Organic Pop-Tarts - but since I'm trying to lose weight - they're out!
Step 1: Open up your pantry, cupboard, food storage areas. If a product contains any of the following ingredients, donate or dispose of it. (partially hydrogenated vegetable oils, high fructose corn syrup, MSG, nitrates, nitrites, hydrolyzed proteins, artificial flavors & colors - and any other unpronounceable chemical!)
Step 2: Make a list of those things that were you favorites - like Pop-Tarts, Potato Chips, packaged ready-made dinners, Pasta Roni, Jimmy Dean Sausage, salad dressings, fat-free products, Nutri-Grain Bars, Special K, high-sugar cereals, Cheeze-its, etc...
Step 3: If you're on Facebook, "Like" companies like Horizon, Chobani Yogurt, Food Should Taste Good, Fage Yogurt, Athenos, Pirate's Booty, etc...for coupons. Do a search for organic foods and "like" them too. You can also find these companies' websites and join their email list and receive coupons that way, if you're not on Facebook.
Step 4: The Inaugural Shopping Trip! Make a list of the things you need to replace, like lunchmeat, bacon & sausage that doesn't have nitrates, chips, yogurt, snack foods, etc...
I spent 3 hours at Target on my first trip. I read every label and put it back if I contained the ugly stuff. BUT, I did find awesome tasting chips from Food Should Taste Good, Boulder Canyon Rice & Bean Chips and Organic Tortilla Chips (Target Brand). They all taste WAY better than Lay's or Ruffles!
I buy Natural Peanut Butter (either Skippy or Jiff), organic "spaghettio's", Annie's Mac 'n Cheese, Hormel Natural Choice Lunchmeats, nitrate free bacon (which Safeway now carries!), organic dairy products, limited canned products (too much sodium and cans can often be lined with BPA), and I just joined a farm that delivers Organic, grass-fed meat, dairy and eggs.
Wegman's (a local grocer) has a large selection of Organic products and I LOVE their chip aisle! They have grass-fed beef, pork and natural sausage. If you can't find these products where you live, you could consider buying then online from Amazon. My point is, you don't have to cook everything from scratch whilst ditching the processed gunk, they are healthier alternatives, but it's fun and rewarding when you do!
I believe that if more people choose to eat this way, the "food" manufacturers would change the way they make our food. Our bodies just aren't meant to ingest these chemicals. I only wish I had started this sooner, like when I was pregnant or while breastfeeding. I shudder at the thought of all the yucky stuff I used to eat. At least now my children can grow up eating real food and have an appreciation for all types of cuisine. It brings me joy when my kids try my concoctions of fresh fish, kale salad, and even BEG for broccoli! And their favorite is Yummy Earth's Organic Lollipops - THE BEST EVER!
P.S. And they do make Organic Pop-Tarts - but since I'm trying to lose weight - they're out!
Tuesday, January 18, 2011
The UGLY Reality of Food Today
It's been five months since I started on my journey to clean up my diet and change my lifestyle. The down side is that I haven't lost any real weight (Christmas de-railed the plan, big time!), but the upside, and this is a big one, is that I feel tremendously better, have more energy and have had almost no headaches. The true test comes next week when I go for bloodwork, including a cholesterol screening and more.
The first week of January, I started a local "biggest loser" contest for some friends. There are 14 of us. The winner, or loser as it may be, will receive $140! Every week we check in on our Facebook page and report results and challenges. There's also a small group of us working out in my basement gym. That's my favorite part. I love how I feel when I'm working out, but it's getting me to that point. Tennis shoes on, ready to sweat. We're having fun, let's just hope we can make it a habit and keep it going.
Over the holidays, my parents were here visiting us in Northern VA. My folks are from the South and traditionally we eat good old comfort food and tons of baked goods at Christmas. That's fine to do for a day or two, but a full week of eating badly resulted in seven pounds on the hips! Not good! I tried to share some of my new cooking habits with my mom. I showed her how I made my own croutons for her dressing recipe and I even made homemade marshmallows to put on top of the Candied Yams. She thought I had really lost my marbles with that last one. But then she tasted them and I won her over! The taste of real food versus something chemically made is a wonderful thing.
The sad reality is that food you buy today in a traditional grocery store is so far from its natural state that it's a wonder we can still call it "food!" I subscribe to several food blogs and read websites from various organizations that are constantly writing about the dangers that lurk on the store shelves. One recently wrote that they are battling the FDA to ban synthetic dyes because they present “a rainbow of risks,” including allergic reactions, hyperactivity, and even cancer. Why would you knowingly eat something that causes cancer? Because you may not know it!!! One report stated that there are many financial ties between big corporations and the largest food allergy non-profit in the U.S., an increased presence of chemical additives and genetically engineered ingredients in our food supply, and statistics showing a significant increase in the number of food-related allergies in the U.S since their introduction. Gross!
It's really very simple. Avoid processed foods and live healthier and longer. Ask yourself, how do I feel? How are my children behaving/feeling? Do you sleep well? Do you have energy all day long? Do you get sick a lot? Your diet may be to blame. It's not as hard as it seems to change. After all, I did it and I used to eat Pop-tarts, Ding-Dongs and Fat-Free everything. I mean it took me a while to shop when I first started. My first organic shopping trip to Target took 3 hours. I read EVERY label on every product I bought. Take a weekend and clean the pantry out, make a pile for donation and head to your nearest grocery store (without the kids!).
Here's all you need to do:
1. Read the ingredient label, not the Fat content or calories
2. Put down anything that has partially hydrogenated vegetable oil (trans-fat!!), heart disease creator
3. No MSG, monosodium glutamate
4. Artificial sweeteners, all of them - ditch 'em
5. High Fructose Corn Syrup or Corn Sugar
6. Hydrolyzed soy/vegetable protein, another form of MSG
7. Artificial colors, dyes (Red dye #40, etc...)
8. Nitrites, Nitrates, found in bacon, sausage and lunchmeats. They make Organic bacon and it's SO good!
9. Look for Organic on the label. Target now carries many brands of Organic, as do many local supermarkets (Wegman's is the best) and if they don't, buy from Amazon!
If a product has a huge laundry list of ingredients - PUT IT BACK! If you wonder why your child is hyperactive, has trouble sleeping, you have constant headaches or that fact that you can't go one day without cholesterol medicine, it's time for a complete food makeover. I believe the more people that change their life and the way they eat, then perhaps the food industry will follow and make changes to the way they make our food. You can do this! It justs takes one baby step in the right direction! Ask me questions, provide feedback. I'd love to hear your thoughts on this.
Don't believe me? That's fine, read for yourself:
http://www.truthinlabeling.org/
http://www.organicitsworthit.org/ - great site on money-saving tips, recipes
http://www.ota.com/ - Organic Trade Association
The first week of January, I started a local "biggest loser" contest for some friends. There are 14 of us. The winner, or loser as it may be, will receive $140! Every week we check in on our Facebook page and report results and challenges. There's also a small group of us working out in my basement gym. That's my favorite part. I love how I feel when I'm working out, but it's getting me to that point. Tennis shoes on, ready to sweat. We're having fun, let's just hope we can make it a habit and keep it going.
Over the holidays, my parents were here visiting us in Northern VA. My folks are from the South and traditionally we eat good old comfort food and tons of baked goods at Christmas. That's fine to do for a day or two, but a full week of eating badly resulted in seven pounds on the hips! Not good! I tried to share some of my new cooking habits with my mom. I showed her how I made my own croutons for her dressing recipe and I even made homemade marshmallows to put on top of the Candied Yams. She thought I had really lost my marbles with that last one. But then she tasted them and I won her over! The taste of real food versus something chemically made is a wonderful thing.
The sad reality is that food you buy today in a traditional grocery store is so far from its natural state that it's a wonder we can still call it "food!" I subscribe to several food blogs and read websites from various organizations that are constantly writing about the dangers that lurk on the store shelves. One recently wrote that they are battling the FDA to ban synthetic dyes because they present “a rainbow of risks,” including allergic reactions, hyperactivity, and even cancer. Why would you knowingly eat something that causes cancer? Because you may not know it!!! One report stated that there are many financial ties between big corporations and the largest food allergy non-profit in the U.S., an increased presence of chemical additives and genetically engineered ingredients in our food supply, and statistics showing a significant increase in the number of food-related allergies in the U.S since their introduction. Gross!
It's really very simple. Avoid processed foods and live healthier and longer. Ask yourself, how do I feel? How are my children behaving/feeling? Do you sleep well? Do you have energy all day long? Do you get sick a lot? Your diet may be to blame. It's not as hard as it seems to change. After all, I did it and I used to eat Pop-tarts, Ding-Dongs and Fat-Free everything. I mean it took me a while to shop when I first started. My first organic shopping trip to Target took 3 hours. I read EVERY label on every product I bought. Take a weekend and clean the pantry out, make a pile for donation and head to your nearest grocery store (without the kids!).
Here's all you need to do:
1. Read the ingredient label, not the Fat content or calories
2. Put down anything that has partially hydrogenated vegetable oil (trans-fat!!), heart disease creator
3. No MSG, monosodium glutamate
4. Artificial sweeteners, all of them - ditch 'em
5. High Fructose Corn Syrup or Corn Sugar
6. Hydrolyzed soy/vegetable protein, another form of MSG
7. Artificial colors, dyes (Red dye #40, etc...)
8. Nitrites, Nitrates, found in bacon, sausage and lunchmeats. They make Organic bacon and it's SO good!
9. Look for Organic on the label. Target now carries many brands of Organic, as do many local supermarkets (Wegman's is the best) and if they don't, buy from Amazon!
If a product has a huge laundry list of ingredients - PUT IT BACK! If you wonder why your child is hyperactive, has trouble sleeping, you have constant headaches or that fact that you can't go one day without cholesterol medicine, it's time for a complete food makeover. I believe the more people that change their life and the way they eat, then perhaps the food industry will follow and make changes to the way they make our food. You can do this! It justs takes one baby step in the right direction! Ask me questions, provide feedback. I'd love to hear your thoughts on this.
Don't believe me? That's fine, read for yourself:
http://www.truthinlabeling.org/
http://www.organicitsworthit.org/ - great site on money-saving tips, recipes
http://www.ota.com/ - Organic Trade Association
Tuesday, November 30, 2010
One Day at a Time
As the holidays approach, I must say that I feel a bit scared of the coming test of my will. This is my favorite time of year. The house is decorated, the pantry is stocked with all the staples to bake the most delicious cookies and multiple parties will be attended. I have to admit that I have failed in one area - I have not exercised since early October. I started off great, then I got busy with a fundraiser and then Halloween, then just plain got out of the habit. I, however, have not slacked off in the least with my healthy food buying or cooking habits.
I'm still reading every label of ingredients and not just how much fat is in something. I don't look at that at all. I'm looking for junk. I have managed to abstain from anything containing HFCS, hydrogenated oils, MSG and other preservatives that are chemically created and packaged as food. Yeah! It's been hard to give up my favorites, but the health benefits far outweigh the taste of a chemical-laden Pop-Tart. In fact, I've found a lot of Organic substitutes for Pop-Tarts and Spaghettios! I also found this great natural food store and bought Oregano Oil and elderberry juice (immunity boosters).
One evening I experimented with making my own mayonnaise, remoulade, cole slaw and back fin crabcakes. All so very yummy, thanks to my neighbor (and mentor) Amy Butchko (http://www.wellnessworksforyou.net/blog/). She gave me a quick cooking lesson. It's fairly easy, but I will say that I blew through an entire bottle of sunflower oil to make all of that. So, it's definitely more expensive to make it yourself.
Thanksgiving was fun. I made all fresh sides, nothing out of a can and nothing packaged. I even made homemade marshmallows to go atop my Candied Yams. I use the recipe from Alton Brown on http://www.foodnetwork.com/. They are SO easy to make and the taste is phenomenal compared to the bagged version. While decorating the tree, we enjoyed a mug of hot chocolate with the mallows on top and they just oozed and slid into the cocoa like hot butter. You gotta try it just once! I won't buy the bagged ones again.
Leftovers have been fun too. I made Turkey Pot Pie with homemade pie crusts on the top and bottom. And I'll be making Turkey Chili this week too. And my all-time fave is the Thanksgiving Sandwich - spread fresh cranberry sauce on both sides of bread, top with a slice of stuffing and slab of turkey and voila - yumminess!
On a personal note, our family's Thanksgiving was dotted with a little sadness. My Grandad passed away on Thanksgiving morning. Then, yesterday, a mom in my playgroup passed away. I lost a dear friend on Halloween and my other Grandfather in September. I really don't think I can take another loss. So please take care of yourselves, eat well, exercise, don't smoke, drink in moderation and remember to laugh.
And a big congratulations to my cousin Macy who has lost 75 lbs. and is cooking and eating whole! Kudos to you! Very proud!
For now, I'll be taking the holidays one day at a time, connecting with friends and family and enjoying my children's anticipation of Santa Claus.
I'm still reading every label of ingredients and not just how much fat is in something. I don't look at that at all. I'm looking for junk. I have managed to abstain from anything containing HFCS, hydrogenated oils, MSG and other preservatives that are chemically created and packaged as food. Yeah! It's been hard to give up my favorites, but the health benefits far outweigh the taste of a chemical-laden Pop-Tart. In fact, I've found a lot of Organic substitutes for Pop-Tarts and Spaghettios! I also found this great natural food store and bought Oregano Oil and elderberry juice (immunity boosters).
One evening I experimented with making my own mayonnaise, remoulade, cole slaw and back fin crabcakes. All so very yummy, thanks to my neighbor (and mentor) Amy Butchko (http://www.wellnessworksforyou.net/blog/). She gave me a quick cooking lesson. It's fairly easy, but I will say that I blew through an entire bottle of sunflower oil to make all of that. So, it's definitely more expensive to make it yourself.
Thanksgiving was fun. I made all fresh sides, nothing out of a can and nothing packaged. I even made homemade marshmallows to go atop my Candied Yams. I use the recipe from Alton Brown on http://www.foodnetwork.com/. They are SO easy to make and the taste is phenomenal compared to the bagged version. While decorating the tree, we enjoyed a mug of hot chocolate with the mallows on top and they just oozed and slid into the cocoa like hot butter. You gotta try it just once! I won't buy the bagged ones again.
Leftovers have been fun too. I made Turkey Pot Pie with homemade pie crusts on the top and bottom. And I'll be making Turkey Chili this week too. And my all-time fave is the Thanksgiving Sandwich - spread fresh cranberry sauce on both sides of bread, top with a slice of stuffing and slab of turkey and voila - yumminess!
On a personal note, our family's Thanksgiving was dotted with a little sadness. My Grandad passed away on Thanksgiving morning. Then, yesterday, a mom in my playgroup passed away. I lost a dear friend on Halloween and my other Grandfather in September. I really don't think I can take another loss. So please take care of yourselves, eat well, exercise, don't smoke, drink in moderation and remember to laugh.
And a big congratulations to my cousin Macy who has lost 75 lbs. and is cooking and eating whole! Kudos to you! Very proud!
For now, I'll be taking the holidays one day at a time, connecting with friends and family and enjoying my children's anticipation of Santa Claus.
Sunday, October 24, 2010
Halloween is coming - Oh, the HORROR!
We're approaching the downhill slope of the "eating season" - Halloween, Thanksgiving and all the holiday parties. The time of year where the pounds slowly creep on and stay put till we decide we've had enough come January and start the two-week workout binge and then stop. I'm not ready to throw away all of my hard work these past two months for some candy and stuffing. Fun size candy bars? I don't think it's fun being a size 14. So, I've come up with a few suggestions on how to ditch the candy bucket and get your kids on board too.
Try buying these candy treats instead of the usual stuff. They're not exactly healthy, but they contain less sugar, calories and fat than other options:
3 Musketeers, Fun Size
Spangler Dum Dum Pops
Tootsie Rolls
Chewing Gum
Now & Later
Reese's Bite Size Peanut Butter Cups
Remember, Halloween is a one-day event. The more candy you consume, the more addicted you'll become to junk food - that's right, it's addictive! I don't buy candy and when my kids get some from school or birthday parties, they get one piece and then the rest goes in the trash!
I'm going to allow my kids to have two treats on Halloween night, then place all their candy in a bowl by the front door. My neighbor Amy told me of this great trick: Place your candy at the front door the night of Halloween, the more candy, the bigger the gift from the Ghost of Halloween. The next morning, the kids wake up to find their candy has been replaced by a small toy, coloring book, puzzle, etc...whatever their favorite toy might be.
Now what do you do with all that candy? No, don't hide it from your kids and sneak a piece every now and then! Get it out of your house! Several dentist offices offer a candy buy-back program, offering $1 per pound of candy. You could also donate unopened, heat-resistant candy to U.S. troops stationed abroad. For details, go to operationshoebox.com. I also found this great website called candyexperiments.com. I love the density rainbow using Skittles!
See you later, I'm off to buy my Dum Dums!
Try buying these candy treats instead of the usual stuff. They're not exactly healthy, but they contain less sugar, calories and fat than other options:
3 Musketeers, Fun Size
Spangler Dum Dum Pops
Tootsie Rolls
Chewing Gum
Now & Later
Reese's Bite Size Peanut Butter Cups
Remember, Halloween is a one-day event. The more candy you consume, the more addicted you'll become to junk food - that's right, it's addictive! I don't buy candy and when my kids get some from school or birthday parties, they get one piece and then the rest goes in the trash!
I'm going to allow my kids to have two treats on Halloween night, then place all their candy in a bowl by the front door. My neighbor Amy told me of this great trick: Place your candy at the front door the night of Halloween, the more candy, the bigger the gift from the Ghost of Halloween. The next morning, the kids wake up to find their candy has been replaced by a small toy, coloring book, puzzle, etc...whatever their favorite toy might be.
Now what do you do with all that candy? No, don't hide it from your kids and sneak a piece every now and then! Get it out of your house! Several dentist offices offer a candy buy-back program, offering $1 per pound of candy. You could also donate unopened, heat-resistant candy to U.S. troops stationed abroad. For details, go to operationshoebox.com. I also found this great website called candyexperiments.com. I love the density rainbow using Skittles!
See you later, I'm off to buy my Dum Dums!
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