More Meat Madness

I came across and interesting article today about the dangers of processed meat.  I am, of course, usually discouraging processed foods as much as possible - but I know the need for convenience!

And I know I've gone over concerns of certain meat issues in the past:

The Ugly Truth Behind Ground Beef

Antibiotics, Growth Hormones, and Grilling

Mechanically Separated Meat and Hot dogs

Cancer Risks

Again, while I personally choose to refrain from eating meat ("mawing the cow") I know there are plenty of people who enjoy their meat, and healthier versions are out there!  This is more a cautionary reminder to say GO FOR FREE RANGE, GRASS FED, ORGANIC, HUMANELY TREATED products if you do like the omnivorous diet, and skip the highly processed stuff!

And please stop treating hot dogs like the greatest snacking gift for toddlers.  They don't need them daily.

So, you can see the full article here.  These are some of the health pointers from it:

-The above sign has been posted as a billboard add by the non-profit organization, the Physicians Committee for Responsible Medicine.

-Every year, about 143,000 Americans are diagnosed with colorectal cancer and more than 50,000 die of the disease. About half of all cases are already incurable when found.

-But one of the causes they found turned out to be too hot for the government to handle.

It's the ordinary hot dog. At least 58 scientific studies have looked at the issue, and the jury has rendered its verdict, which is now beyond reasonable doubt. The more hot dogs people eat, the higher their risk of colorectal cancer.

-And it's not just hot dogs. Any sort of processed meat -- bacon, sausage, ham, deli slices -- is in this group. And here are the numbers: Every 50 grams of processed meat you eat on a daily basis (that's about one hot dog) increases your risk of colorectal cancer by 21 percent.

-And just as there is no safe level of smoking, no amount of hot dogs, bacon, sausage, ham or other processed meats comes out clean in scientific studies.

-Other studies have linked these same products to leukemia and ovarian cancer.

And now, some of the political games at play.  Follow the green, my friends...

-But here's where politics come in: Even though much of this research was paid for by the U.S. government, the government also subsidizes meat. It supports feed grains to fatten cows and pigs, buys up meats for the school lunch program and helps the meat industry in countless other ways. So I think that the last thing the government wants to do is to publicize the cancer risk of one of its favorite products.

- Meat industry lobbyists have made sure that your government won't breathe a word.

Keep using your money to vote for the best!  If your tax dollars have to go to subsidize something, I'd rather it went to subsidize, say, responsible bio-dynamic farming and grass fed meats instead of factory-farmed animals and corn (wonder why junk food is so cheap?!  We have more corn being grown than we can eat!!  Supply and demand) THOSE would be lowered prices, making healthy options more affordable to all.

*ahem*  Sorry, I'll hop off my soap box now.  Have a great week everyone!

~Katie

Cancer Risks

Hi guys!  I do want to share more about the amazing time I had in Michigan, but while I'm dealing with getting photos organized for that, I thought I'd toss out this gem: "Cancer risk can be cut with good habits such as exercise and healthful eating."

Big news, eh?

Ok, most of us probably knew that!  We are what we eat, and what we put in to our bodies can play a huge role in our health!

But this article breaks down some specifics that I thought were interesting!  So here is a summary of some of the causes of cancer that you DO Have some control over!  (More in the article, these were just the food/activity ones!)

Obesity and physical inactivity - can compound to cause cancer of the colon, uterus, esophagus, pancreas, kidney, gallbladder, breast, and colon.  And often obesity is more a symptom of lifestyle choices - so choose activity; choose fresh; choose natural and you'll see some of that turning around!

Drinking in Excess - risk areas include mouth, esophagus, pharynx, larynx, and liver.  May even play a role in breast cancer.  Ideally, cut out all alcohol - as it taxes your liver to metabolize it!

Sugary drinks - all you pop lovers out there!!!  Drinking 2 or more cans PER WEEK has been linked to increased risk of pancreatic cancer in one study - so more research is needed.  But, pancreatic cancer is one of the deadliest forms of cancer, so why play guinea pig?!  Time to cut back on the cola!

Skip the alcohol and soda, and go for one of these! ;-)
Your liver, pancreas, skin, and everything will thank you!
(Except, maybe, your tongue will not thank you, if you're not used to the dark greens!)

Pesticides - links to various forms of cancer. 

Studies have shown high levels of pesticides can be associated with cancers of the blood and lymph systems, lip, stomach, brain, prostate, and skin.  Yikes!  Now, these studies were done on very high exposure - such as big production farmers, crop dusters, etc... but that just goes to show how dangerous those pesticides and chemicals can be!  Stick with organic as possible, especially that Dirty Dozen!

Red and processed meat - linked with colon cancer.

Processed meats can include luncheon meats, hot dogs, Bologna... avoid those meats!  They tend to be loaded with salt, and also include nitrates and nitrites that are still being researched as potential carcinogens.

Red meat is a big controversy - while many studies will agree that free-range, grass-fed red meat tends to have more nutrition, studies don't tend to separate out healthy-raised meats from factory-farmed meat when it comes to cancer risk.  So, some people would say healthy-raised meats are fine.  But for now, you may want to limit red meat anyways - or eliminate all together.  There are plenty of other sources of protein, iron, etc, if you choose to abstain.

And, I had to add this because I think it's important - even though it's not a food item:

Cellphones - linked to cancers in the face, neck, and brain.

The World Health Organization's International Agency for Research on Cancer suggests cellphone use of over 30 minutes per day can increase the risk of benign brain tumors.  Benign or not, that's a scary mutation!  So get a headset!! (And not a wire-less one, that still has to send waves to the ear piece glued to your head!)  Go for a wired headset - you may feel silly walking around with a boom microphone near your mouth, but better that than cancer, I say!  I got a little one that cost about $1.99 + shipping from Amazon.  A few bucks to decrease potential brain frazzles?  Yes, please!

And if we all get in on it, we can start a new fashion trend.  Who's with me! :)  I'd love to see photos! ;-)

~Katie

Wrap It Up, Raw Style!

Hello, lovely people! The week is finally over, and it is time to relax with the family!

But I posted about sprouting/soaking grains, and wanted to share my experiment! So here it is... TADA!!!

My first attempt with soaked wild rice - it required soaking for 2-3 days. That may sound like a lot of work, but it was really easy! Just filled up a glass container with water and rice, then rinsed it 2-3 times each day and refilled with clean water. By the third day, it was soft and chewy! Granted, not as soft as if it had been cooked, but I actually found I liked the heartier texture!

So, after that was ready, I added in some raw corn (corn is really important to get organic!), some black beans (those were cooked), diced in tomato, and seasonings! And we were all ready for Veggie Wraps Raw Style! (...if you ignore the cheese and salsa that Dave wanted!) ;-)

This was such a nice picnic dinner! We just set the tray on the floor, popped in a movie, and wrapped the rice blend in the Romaine leaves! Admittedly, it was a little messy, but hey - living messy can be living fun!!!

This is definitely a recipe I will want to repeat! If you don't count the prep-time of the rice (since that's really not labor intensive) I pulled this thing together in all of 5 to 10 minutes, and got such a healthy, hearty meal from it!

Veggie Wraps Raw Style

2 c. wild rice, soaked 2-3 days

1 ear organic corn

1 tomato, diced

1/2 can black beans, drained and rinsed

seasonings as desired - experiment with what you like! Cumin, cilantro, cayenne, sea salt...

4-6 Romaine leaves

Optional: get some healthy fats from diced avocado; get a bonus health boost with minced garlic; add some spice and color with raw red onion; try other leaves like collards or dinosaur kale for a deeper green wrap; and mostly... HAVE FUN EXPERIMENTING!!

Cut the corn off the ear, add it to the rice. Then add in the diced tomato, the beans, and seasonings. Scoop into a Romaine leaf, wrap as best you can, and enjoy with napkins nearby!

(Traditional Wild Rice Harvesting)

A USDA review of the health benefits of wild rice states "Nutritionally, wild rice has several attributes that set it aside from many other cereals. Wild rice has a higher protein content than most cereals. Also, for a cereal, it has an adequate balance of the essential amino acids." (cereals being oats, wheats, other rices, and corn.)

It has about twice the protein as brown rice (almost 24g per cup if eaten raw!) and, while not a high-fat item, wild rice does contain a little bit of the wonderful Omega-6 essential fatty acid, linoleic acid! And, other than calcium, wild rice has more nutrients that brown rice regarding iron, magnesium, potassium, phosphorous, zinc, and the B vitamins thiamine, riboflavin, and niacin!

I am not saying all that to bash brown rice! Brown rice is a still a healthy option with its own benefits over wild rice! I am just trying to motivate you to try something new, if you haven't yet! :)

So have a wonderful weekend, and go try something new!

~Katie

Container Garden Update!

Hey guys! How is your day treating you? With much peace and patience, I hope!

It's been a while since Dave and I first brought home our baby container garden... and I wanted to show you our big, beautiful mini garden! The broccoli is overflowing, the stevia can't hold itself up anymore, and the herbs are still a delight! If you have the ability to start a container garden, I highly recommend it! It's been so easy, and I know exactly what I put on my plants! Good and organic and natural!! ...I'm still not sure the broccoli will bear any edible blossoms for us (though that may just be my impatience coming through!) but the herbs have been great from day one! I love making my chocolate mint tea (or sometimes - shhh! - flavoring coffee... but not often!), and using oregano to season salads and dinners.
And it just takes watering it now and then (with the wet summer we've had, that's been easy!) and adding some organic fertilizer once a month. Simple!

Have a great day, guys and gals! It's time for me to get back to my salad!

xoxox

~Katie

Passion For Peaches!

Happy Summer Time!! Guess what fruit is now in season?

PEACHES!!!

And when you get a good peach, it is Oh-So-Good! An okay peach is still pretty tasty, but a great ripe peach is just beyond words!

And I am so thankful that my parents had a ginormous crate of peaches that they were willing to share! We made a drive by the homestead, and swiped about twenty peaches, since they are verging on ripeness! So, this week - it's peach recipes!

And a simple start...

Peach Summer Smoothie:

1 apple

2 large, beautiful peaches

2 c spinach

1 sprig parsley

1/2 c frozen mango

water to thin

Blend, and enjoy the summer sensation!

Parsley's not just for garnishing anymore! A mere two tablespoons will provide you with over 100% of your daily need for Vitamin K! Because of some of its volatile oils, parsley has been labeled a "chemoprotective" food - meaning it can help inhibit tumor growth from various dangerous carcinogens (like benzopyrenes in cigarette smoke or that summer favorite charcoal grill smoke.) It is also rich in various flavonoids (specifically apiin, apigenin, crisoeriol, and luteolin) which make it a rich source of antioxidants! It can actually increase the antioxidant capacity of your blood!

Peaches are a wonderful source of natural sugars, for some good natural energy - but they are also chalk full of nutrients! One peach has 3 grams of healthful fiber, 2 grams of protein, and is a good source of niacin - useful for cholesterol levels, and it's also good for a healthy nervous system, digestive system, and good for healthy skin, hair and eyes! Peaches also pack some good potassium, and has vitamins A and C!

Nothing beats a seasonally ripe peach! But go organic - they're part of that Dirty Dozen highly pesticided fruits. So enjoy some peaches while they're here - and let's see what recipes we can find for peaches (or just enjoy plain!) I have eaten so many peaches already that I may just start to grow some fuzz....

~Katie

President's Cancer Panel Recommendations

Happy Wednesday!

I am postponing Whole Grains 103: The Oats and instead wanted to post a link for you!

A group was pulled together to research on cancer, and potential causes. The President's Cancer Panel recently released their research compilation, and it is a doozie of a report! I have not read through the entire thing yet - it's 240 pages! But at the end, they mention some of their top recommendations to limiting your exposure to toxins and other ways of decreasing your risk for cancer.

You can find the report in its entirety here, but I just wanted to hit their bullet points - and take them for what you will. There are two sides to every argument (and we ARE looking at Politics stuff here!) ;-) , so decide for yourself what sounds and feels right, and research more in to anything that you want to know more about! :) (Or let me know, and I can rustle through some of my sources and let you know what I think!)

They begin with an introduction that states "With nearly 80,000 chemicals on the market in the United States, many of which are used by millions of Americans in their daily lives and are un- or understudied and largely unregulated, exposure to potential environmental carcinogens is widespread... While BPA has received considerable media coverage, the public remains unaware of many common environmental carcinogens such as naturally occurring radon and manufacturing and combustion by-products such as formaldehyde and benzene."

Yikes!! 80,000 checmicals!!! And minimal research!! It's so easy to feel like the way we live is the way its "always" been - we forget that all this crazy new technology, new materials, revamped and processed foods are really NEW to the human body! Yes, the body is an amazing creation, with awesome powers to heal itself... but let's not bombard our poor temples, shall we?!

I bold some of what they wrote in order to emphasize things I found to be key, and I add some of my own thoughts in parentheses! Happy reading, and take some steps to protect yourself! I would LOVE to read the entire report, and get back to you on what the Panel has to say about causes (cell phones are in there!!!) so hopefully I can find time to read this (among all the other millions of things I'm trying to read and study!)

Starting on page 112, here's what the report says:

...individuals can take important steps in their own lives to reduce their exposure to environmental elements that increase risk for cancer and other diseases. And collectively, individual small actions can drastically reduce the number and levels of environmental contaminants.

CHILDREN
1. It is vitally important to recognize that children are far more susceptible to damage from environmental carcinogens and endocrine-disrupting compounds than adults. To the extent possible, parents and child care providers should choose foods, house and garden products, play spaces, toys, medicines, and medical tests that will minimize children’s exposure to toxics. Ideally, both mothers and fathers should avoid exposure to endocrine-disrupting chemicals and known or suspected carcinogens prior to a child’s conception and throughout pregnancy and early life, when risk of damage is greatest.

CHEMICAL EXPOSURES
2. Individuals and families have many opportunities to reduce or eliminate chemical exposures. For example:

• Family exposure to numerous occupational chemicals can be reduced by removing shoes before entering the home and washing work clothes separately from the other family laundry. (plus, taking off shoes is helpful for keeping your carpet in good shape - and lets your feet stretch and breathe, like they were made to do!)


• Filtering home tap or well water can decrease exposure to numerous known or suspected carcinogens and endocrine-disrupting chemicals. Unless the home water source is known to be contaminated, it is preferable to use filtered tap water instead of commercially bottled water.


• Storing and carrying water in stainless steel, glass, or BPA- and phthalate-free containers will reduce exposure to endocrine-disrupting and other chemicals that may leach into water from plastics. This action also will decrease the need for plastic bottles, the manufacture of which produces toxic by-products, and reduce the need to dispose of and recycle plastic bottles. Similarly, microwaving food and beverages in ceramic or glass instead of plastic containers will reduce exposure to endocrine-disrupting chemicals that may leach into food when containers are heated.


• Exposure to pesticides can be decreased by choosing, to the extent possible, food grown without pesticides or chemical fertilizers and washing conventionally grown produce to remove residues (Yay organics!! Though watch out - Big Organic may not be quite as good as we hope. Try to do what local shopping you can! Recently genetically modified alfalfa seeds of Monsanto's were permitting to be labeled "Organic." Grrr... don't get me started on that one!) Similarly, exposure to antibiotics, growth hormones, and toxic run-off from livestock feed lots can be minimized by eating free-range meat raised without these medications if it is available. Avoiding or minimizing consumption of processed, charred, and well-done meats will reduce exposure to carcinogenic heterocyclic amines and polyaromatic hydrocarbons (siiigh, sorry all - be careful with that grill this summer season! That char is being linked more and more to possible cancerous effects. So, at least side your grilled foods with a nice big salad or green smoothie, or other big source of veggies to give you a big natural dose of antioxidants, too!)


• Individuals can consult information sources such as the Household Products Database to help them make informed decisions about the products they buy and use.


• Properly disposing of pharmaceuticals, household chemicals, paints, and other materials will minimize drinking water and soil contamination. Individuals also can choose products made with non-toxic substances or environmentally safe chemicals. Similarly, reducing or ceasing landscaping pesticide and fertilizer use will help keep these chemicals from contaminating drinking water supplies.


• Turning off lights and electrical devices when not in use reduces exposure to petroleum combustion by-products because doing so reduces the need for electricity, much of which is generated using fossil fuels. Driving a fuel-efficient car, biking or walking when possible, or using public transportation also cuts the amount of toxic auto exhaust in the air.


• Individuals can reduce or eliminate exposure to secondhand tobacco smoke in the home, auto, and public places. Most counseling and medications to help smokers quit are covered by health insurance or available at little or no cost. (Don't you just looooove walking outside in the beauty of nature, only to suddenly pause and, *sniff, sniff* is that someone SMOKING outside!? Mixing their toxins with my FRESH AIR?!)

RADIATION

3. Adults and children can reduce their exposure to electromagnetic energy by wearing a headset when using a cell phone, texting instead of calling, and keeping calls brief. (And make sure it's a wired headset! No use getting a cool Blue Tooth or other wireless set - you're STILL just pumping that energy to the side of your head!)

4. It is advisable to periodically check home radon levels. Home buyers should conduct a radon test in any home they are considering purchasing.

5. To reduce exposure to radiation from medical sources, patients should discuss with their health care providers the need for medical tests or procedures that involve radiation exposure. Key considerations include personal history of radiation exposure, the expected benefit of the test, and alternative ways of obtaining the same information. In addition, to help limit cumulative medical radiation exposure, individuals can create a record of all imaging or nuclear medicine tests received and, if known, the estimated radiation dose for each test.

6. Adults and children can avoid overexposure to ultraviolet light by wearing protective clothing and sunscreens when outdoors and avoiding exposure when the sunlight is most intense. (Hmmm, they neglected to talk about the TYPES of sunscreen - so many are rich in chemicals and potential toxin dangers! So, check my earlier post on Natural Sun Protection, or at least the safer versions to buy!)

SELF-ADVOCACY
7. Each person can become an active voice in his or her community. To a greater extent than many realize, individuals have the power to affect public policy by letting policymakers know that they strongly support environmental cancer research and measures that will reduce or remove from the environment toxics that are known or suspected carcinogens or endocrine-disrupting chemicals. Individuals also can influence industry by selecting non-toxic products and, where these do not exist, communicating with manufacturers and trade organizations about their desire for safer products (You vote with your credit card, too. The more you buy healthier options, the more the stores realize they need to keep stock! Your voice DOES matter. So let your cash be heard!) :)

So I hope you enjoyed all those recommendations :) I know a lot of them are things I already try to do, but it's nice to know that there is support and that I'm not a total "quack" for thinking the way I do! Have a wonderful week!

~Katie

The Dirty Dozen Revisited

Welcome back, guys :) I hope your week is finishing out well! I am keeping busy, busy, busy!

I have a lecture to give later this month that will touch on organics, and as I was researching all the fun pesticide information, I discovered that the Dirty Dozen list has been updated! With new farming practices and spray-resistant bugs, chemical use has altered some.

So step down, peaches - you are no longer the worst produce for us! (still number two... but hey, it ain't the gold!) The new dirty culprit? Well, if you're making my good ol' Fire Ants on A Log, let's just say - get organic celery!

These top twelve worst produce items can contain as many as 47 to 67 different pesticides per serving! Yikes! So, again - opt for organic versions of these items, and even then - rinse them off well! Different pesticides have been linked to a variety of health problems, including:

• Nervous system toxicity
• Cancer
• Hormone system effects
• Skin, eye and lung irritation

So, without further ado, here's the new list:

Dirty Dozen:

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (Imported)

Clean 15:

1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honeydew Melon

The Environmental Working Group will send you a little clip-on list that you can attach to your purse or shopping bag here if you donate $10. I think they are a company worth supporting; but you can also just get the free download from that same link, print out a copy of the list, and put it in your wallet! It's a good resource!

And if you shop at a local Farmers' Market, just ask the farmer about their chemical practice. Remember, it is pricey to get official Organic certification - many small farms are organic and safe, they just didn't shell out the big bucks to go through certification.

Have a great evening!
~Katie

Natural Sun Protection?

(pic courtesy of David Besa)

As the sun starts a'beating down, many of us dream of some good, relaxing sun-filled afternoons! And the media pelts us with two sides of the issue: sunscreen.

One side proclaims that we need to let the sun come! Many people are deficient in Vitamin D, and the sun is a way to naturally trigger your body's production.

On the other side, too much sun may put you at risk for skin cancer.

What, oh what, is a person to do?

Eat tomatoes, of course!

*Huh? *

Several studies have been done looking at protecting the skin via diet, and what components may offer protection. Antioxidants are, of course, an important component in health, maintaining skin integrity and cell health - keeping you healthy and younger looking. But some studies are looking more specifically than that.

One study had participants eat tomato paste daily for 4 or 10 weeks, and saw less erythema, or reddening of the skin when exposed to UV light in BOTH groups. Yup, less propensity towards burning by 35%! Nice!

You probably don’t need to be slurping paste – they were using that in their study, but they noticed higher levels of serum lycopene and total carotenoids in the skin – things that you can raise through any form of tomato intake (the deeper the red, the better), and pushing some of your other orange foods too – like carrots and squash! If you go with ketchup – a staple during the wonderful grilling season! – see if you can find Organic. It has been found to far surpass conventional ketchup for lycopene content.

Whichever form, DO try to combine it with a little bit of healthy fat as this will help you absorb more of the fat-soluble carotenoids. In fact! Selenium, a mineral found in Brazil nuts, has ALSO been shown to have sun-protective effects!

At the University of Dundee in Scotland, another study was done looking at phytochemicals as protectors. They were looking at phytochemicals with fun ‘n’ fancy names like alkaloids, flavonoids, carotnoids, and isothiocyanates. “These phytochemicals have been consumed by humans for many centuries as part of plant-rich diets and are presumed to be of low toxicity, an essential requirement for a chemoprotective agent. Mechanistically, they affect multiple signalling pathways and protect against UV radiation-inflicted damage by their ability to act as direct and indirect antioxidants, as well as anti-inflammatory and immunomodulatory agents.” So some of their excitement is in the fact these are all plant-based components – which means more natural and pretty darn hard to overdose on! (Now don’t any of you run off and drink 5 straight gallons of tomato juice just to prove I’m wrong! BALANCED EATING, my dear! You CAN overdose on water too – just so ya’ll know that NOTHING should be over consumed!)

So in the study, they turn to produce for these phytochemicals. Cool bonus? Unlike sunscreen, which – in blocking your skin from the UV light – blocks your body’s ability to synthesize much-needed vitamin D, protection from foods “is comprehensive, long-lasting, and unlikely to cause pro-oxidant effects or interfere with the synthesis of vitamin D.”

There are a slew of other foods that can also offer you protection from the potential damage caused by UV sunlight: raspberries and blueberries, cherries, and citrus all contain various health properties. Green tea and its epigallocatechins block damage. So keep up with your fresh food – you never know when another study will come out showing other benefits to produce!

So, rather than slathering yourself with chemical-packed sunscreens (and your skin - your largest organ - just loooves to absorb things that are rubbed on it!) make sure you're keeping a good, steady supply of lycopene- and carotenoid-rich foods in your daily consumption even before beach-season!

Well, ok, not too rich - if your skin starts getting slightly red-orange even before hitting the beach, you may have had more than ya need! But don't worry – “lycopenodermia,” when your skin takes on a deep orange discoloration, is a harmless, reversible coloring that lessens if you cut back on your lycopene intake.

Of course, always remember - YOU know YOU best! If you have fair skin, weight the cost/benefits of diet and sunscreen. Perhaps with some precautions, you can just use less or lower powered sunscreen, for example – and less chemically-hazardous ones. Burnt-dead skin is not a pleasant feeling!

So later, I’ll post a little bit about picking a sunblock should you choose one. Just in time for Memorial weekend!

Have an amazing evening and wonderful Memorial Day!

~Katie

Easy Omega-Rich Apple Snack

Good morning, lovely people! I hope your week has been going well! It has been a busy week at the homestead, continuing some spring cleaning and downsizing. It is such a liberating feeling throwing away bags and bags of junk! We’ve recycled box-loads of old paperwork, and unloaded a car full of items to Salvation Army. And I want to get rid of more! Seriously! It is addicting! Kind of like cleaning out your body of unwanted clutter and trash – feeling better and better the cleaner you get! (Oh yeah, I went there.)

So while you’re trying to simplify a diet with a return to whole foods, return to a simpler home life! GET RID OF CLUTTER! (I don’t have a whole lot of room to talk… my hubby is a pack-rat. But we’re working on it!) Plus, it’s always nice to give up some nice things to others who may appreciate it.

So anyways! Today is another easy spin on a classic childhood favorite: apple with peanut butter. Only, this time, it’s getting a crunchy addition.

I used to enjoy dipping my apple wedge in the peanut butter, then in Grape Nuts cereal – that extra crunch made it more enjoyable for me.

But, I now use almond butter, and don’t have any Grape Nuts hanging around the place right now, so I went for a different crunch – seeds! Chia and flax, specifically. (Yes – chia as in “Ch-ch-ch-CHIA!” Chia Pets. But I wouldn’t go buy a chia pet and steal the seeds… who knows if they’re treated or fertilized or something! Just check out your natural health store to see if they carry them)

Chia has become lovingly nicknamed “Alien Pods” at our place because of their look when they’re soaked and swollen. Toss some chia in a bit of water or milk, and they expand almost 3 times their size (great for helping you feel full as they expand!) – and they look like a little black dot in a clear egg shell :)

That's not water surrounding the pod - that's a gel formed on the seed! Alien pods!!!

But these little guys are little wonders. A single ounce of chia seed will provide 11 grams of fiber – helping you feel nice and full while pushing things through, cleansing as it goes. They are a complete protein, providing all of the 9 essential amino acids, as well as being a good source of Calcium, Manganese, and Phosphorus. These little guys are also a great source of Omega oils! …Which, you may have guessed based on the title of this post :) That 1 ounce serving contains almost 5 GRAMS of omega-3 fatty acids, and 1.6 grams of Omega-6 fatty acids.

Omega’s are being touted for so many benefits – for the heart, the mind, the hair, the skin, the joints. They help with bone health, inflammation, disease prevention…

Chia seeds are not always financially viable, though. I don’t mind paying for them now and then, because they add some fun variety. I like to sprinkle them on salads, in cereal, or soak them and add them to smoothies. They really don’t have much flavor – more just for texture!

Another good Omega source that works for this apple snack is flax seeds, the emblem of Northern Ireland! While not a complete protein, it’s darn close! Flax is a good source of Manganese and Phosphorus, but also give you a good dose of Copper, Magnesium, and Thiamin as well as a bit of Calcium, Iron, Zinc, and Selenium. Flax offers 6.4 grams of Omega-3 and 1.7 grams of Omega-6 per ounce!

And flax is pretty cheap! At my Kroger, I can get it at $1.99 per pound. And they’re light little buggers! You can get them golden yellow or a richer brown – I don’t notice a taste difference. Both have a slightly earthy, nutty flavor.

So enjoy either chia or flax seeds. Or, as I do, enjoy both!


Whichever seed, you’re getting a serving of goodness and a much healthier snack than something like potato chips or Nutter Butters!

Omega-away!

~Katie

Sunny Apple Trail Mix Cereal

Happy Wednesday, friends! You're halfway through your week! I know I’m excited about that :) And I have an evening planned of yoga, apple fun in the kitchen, and relaxing!This morning I tried another apple recipe – basically a hodge-podge of stuff tossed together to make a cereal. It reminded me of trail mix, with so much variety and simplicity! But healthy and so filling! A great combination. And I love when recipes are flexible – who wants to strictly follow a recipe, then find out their missing an ingredient? Or take the time to measure everything out? Not with this! Simple guesstimations, my friend – and it all worked out!

Sunny Apple Trail Mix Cereal:

½ apple, diced

¼ cup oatmeal (I prefer using soaked steel-cut oat groats, but I was out :( I’ll post on that later – why I think they are healthier for you!)

Small handful of sunflower seeds - 2 Tbs? (These are amazing sources of the anti-inflammatory antioxidant vitamin E as well as Magnesium for nerves and muscles, Selenium for healthy cell integrity and cancer prevention, and the B vitamin Thiamin for heart function and efficiency of energy supplies. Of commonly eaten nuts and seeds, sunflower seeds have the highest concentration of phytosterols, which may help lower cholesterol.)

Small handful of almonds - 2 Tbs? (Almonds help control the rate the sugars enter your blood stream – nice and easy, baby! Like sunflower seeds, they are a good source of Vitamin E and magnesium; but these guys also contain a good dose of manganese, tryptophan, copper, B2 riboflavin, and phosphorus – all important to balance health.)

Small handful of organic raisins -1/4 cup? (A sugary food, so use in moderation. But they have their place. Raisins contain some of the trace mineral, Boron, which is needed for healthy bone formation. Some studies are finding boron to protect postmenopausal woman from osteoporosis.)

A drizzle of agave - 2 tsp?

A dusting of Cinnamon -1 tbs? (You may know by now that I love this spice! A good blood sugar regulator; and oh so yummy in my book!)

Toss it all together, and top with your choice of milk! Remember – if you pick to drink dairy or soy, PLEASE go organic! I used coconut milk today.

I got about halfway through my bowl (enjoying every bite) when I realized that trail mix usually has chocolate chips in it. Well, I didn’t want to go tainting my organic and natural breakfast with chemicals and sugar, so I instead grabbed my bag of organic cacao powder, and sprinkled some of that on top! Yum! Just a slight hint of chocolate to balance the nuts and fruit, and another little ninja kick of antioxidant power! Hiya!

Another addition I threw in as I went: chopped up a banana. Hooray for extra potassium!

So enjoy mixing and matching fruits and nuts; try different spices or milk types. Loads of simple breakfasts here!

So see what you can do – try to break away from all that processed, sugary stuff that's harsh on your body and health: pop tarts, sugary cereals, pastries… get yourself some good, natural energy to start off your day!! (The green smoothies are great, too! But… without my blender, I’m looking to other power-packed foods to get me going.)

Have fun!
~Katie

Green Thumb?

I have never had luck with gardening. That could be from a few factors - and a big one would be that I haven't tired much! Yeah... that'll make progress slower...

But I've also had some bad luck with keeping things (or people!) out of my garden. I have twice tried growing from seed, and twice had things either pulled up or demolished. And I don't mean by rabbits or the like - we can see shoe prints in the area! A neighbor said the same thing happened to her - anything she'd planted in the ground had disappeared over a weekend while she was away. But what remained were things growing in buckets and pots.

So, try Number 3!

Yesterday we went to Marvin's Organic Gardens where they were holding an Organic Container Gardening class - and I guess fate was smiling on us! Five people called to cancel, so Dave and I got some one-on-one time with the teacher, Leslie. She walked us up and down row after row of organic plants that were started right there from seed! We got to sample nibbles of plants as we went - orange mint, chocolate peppermint, blueberries, celery, basil... amazing! I have never enjoyed blueberries until this visit! I still didn't love them, but they were much better than any thing I'd purchased at a store!

They even grow Stinging Nettle. I was shocked - I couldn't believe someone would choose to grow that plant! It burns when you get rubbed by it! But she said the leaves of the Stinging Nettle plant can be boiled into a tea that helps with arthritis. How cool! Add that to another weed with benefits :)

I wish I had gotten pictures there! Leslie was so patient with all of our questions, and didn't seem to mind that we kept walking her in circles as we wanted to revisit plants in the green house! I guess we'll just have to go back some time - I saw they had a whole wall of sprouting seeds! I haven't yet done sprouting, but it is something I want to try some day.

So, Leslie helped us narrow down our choices, and we finally decided on five plants that she said would grow well in our large pot: stevia, spinach, broccoli, Greek oregano, and chocolate peppermint mint (which I plan to brew a leaf of tonight after work! And maybe sweeten with a leaf of Stevia!) We gathered up our finds, and she helped us plant them in organic potting soil, topped with organic fertilizer and mulch. We somehow managed to lug the thing home, and set it on our back porch.

So, here's hoping trial #3 is more successful! I am not anticipating a huge bounty of food from it, but the experience that will lead to excitement for growing more at home some day! It doesn't get more local than your own home!

I'll be sure to post here some more of our container gardening :)

xoxox

~Katie

Apple Week!

I am a woman of themes. I don't know why - but I always have theme parties in the back of my head. Sadly, most of these theme dreams are never realized (though I did get to do a little Harry Potter themed party once!) but it has still stuck with me.

So I thought - why not have a theme for new recipes? What's on sale at the store - and what can I make from that?

This week: the simple apple!

I already discussed many of the benefits of this little guy in an earlier post with the Winter Salad; but it's been a while, so I thought I'd refresh a few points and share a few ideas!

The apple - a good source of vitamin C, antioxidants, insoluble and soluble fiber, and flavonoids - if you eat that skin!

The University of Illinois has a page on some fun facts about apple. My favorites:

*The crabapple is the only apple native to North America (yay crabapple! These grow near my apartment, and every spring, people make sure to avoid the one parking spot under that tree as those mushy apples topple down, leaving your car looking like a poor, helpless victim!)

*2,500 varieties of apples are grown in the United States (And yet, I feel like I only see 4 or 5 different types in my store...)

*The pilgrims planted the first United States apple trees in the Massachusetts Bay Colony

*In colonial time, apples were called winter banana or melt-in-the-mouth

Hmmm... I saw no mention of Johnny Appleseed....

Ah well - on to the recipes!

The first recipe I found was for an apple-carrot "cake" (though I would describe it more as a dough; I should try dehydrating it!) It called for carrot and apple pulp which meant it was time to pull out the juicer!!

So, I guess, technically, the first recipe we made from the apple was fresh apple juice (yum, yum, yum, and YUM! SO much better than store-bough processed stuff!!) And then we had to juice the carrot to get the pulp, so that added an interesting tang of apple-carrot juice. Still delicious! Dave has asked to make fresh juice a bigger part of our diet. Sure thing! So I just need to find some more recipes that use the pulp - I hate the idea of just throwing that away! (...unless I started composting at some point.)

So, the next recipe was apple and carrot pulp mixed with blended raisins, walnuts, and cinnamon. The recipe also called for shredded coconut, but the store was out :( I think it could add a good texture to the "cake." Instead, I topped it with more raisins and walnuts. Some oats may have been good too!

It will need some tweaking, but all in all, not bad! The taste is good - just want to work on the texture to make it a little drier, and hold together better.

Veggies, fruit, and nuts; dairy free, gluten free... All natural, all health! So I ate some for breakfast this morning :) Cake for breakfast - what a good life!

~Katie

Other recipes planned this week: Sauteed apples; apple cabbage slaw, and baked apples!

Season's Eatings! Farmers Markets and Freshness

It's almost May! And do you know what that means?

FARMERS' MARKETS!!

(Ok, well, it means that here, at least!) The grand opening for the market near my home will be opening in May :)

One great way to incorporate healthy eating is to support your local farmers. Big Agra - or big industrial agricultural production sites - are great for getting huge amounts of edible stuff out to you quickly... but usually they do so at the cost of quality and nutrition. Most over plant, under nourish, over fertilize and pesticide, and even manipulate genes to pump out quanity over quality.

But local farms often are smaller, more natural, organic productions. And hey - let's face it - working as a farmer cannot be easy! I know I'm a procrastinator, and know many others who are, too! Can you imagine procrastinating on a farm?! "Well, I know it's mid July already, and the ______ should be knee-high by now..." (You know you're from Ohio when you can fill in that blank!) ;-) "...but I haven't felt like getting up before the sun to work - I'll plant it tomorrow. I think I'd like to sit at a desk and check my email instead..."

Ok, I have no real experience on farms (one week when I was a child, but that's not going to give you a taste of year-round farming!) and I hope to get to talk with my local farmers and learn more this summer!

I digress...

Supporting your local family farms is great for your health- it's fresher! Even your "fresh" produce at the stores could have taken a minimum of 7 days to get from the field to the shelf! And once picked, it begins losing nutrients!

Supporting your local family farms is great for the environment - less transportation fuel burned to get it to you. Check your store-bough food sometime - it will have a "grown in" type label on it. Chances are, it's not the same state you live in. Maybe not even the same country!

Supporting your local family farms is great for your natural detoxing- less pollutants, chemicals, and genetically modified items! Maybe your farmer can't advertise that they're organic (see the Ode to Organic post- it costs money to get that label, that they may not have!) But most smaller farms will use natural products to feed their animals and grow their plants. Just ask!

Supporting your local family farms is great for your experience - every chance you have to talk to a new person with new life experiences is a time for you to enrich your appreciation of diversity! Sounds cheesy, I know - but I spent almost an hour with Dave at a market one year talking to a teacher who also likes to grow wheat as a hobby! He told us all about how he grows it, mills it, and then comes to the market to sell wheat flour and mixes for bread, pancakes, and the like. Or one Amish gentleman who said his favorite pesticide was his knife (he just flicks away some invaders!)

Supporting your local family farms is great for your wallet - usually local produce will cost less since it doesn't have to travel so far; plus in-season produce is usually cheaper anywhere!

So what's coming up in May for all the Ohioans?

*Asparagus *Broccoli *Greens (Mustard, Turnip) *Herbs (Cilantro, Dill, Parsley) *Lettuce *Peas *Radishes *Rhubarb *Spinach *and more! (You can check out some more information here.)

And strawberries are just around the corner, coming mid- to late- May! Yum!

So, I hope you at least check out a local market. So many new people, new foods, new ideas. And you'll be eating food that's in season - meaning, it's MEANT for that month for ultimate nutrition and taste! No gasses forcing ripening; no hormones forcing growth... just good, seasonal eating!

~Katie

Organic Ownership Tree

Here's a quick post, but I thought this was interesting.

Cornucopia.org has created this cheat-sheet to show you who owns whom when it comes to organic products. I always find it intersting to know who I'm supporting!

When it comes to food - your credit card or cash is your vote as to what types of foods you want. It's your way of getting your voice heard if you care about organics or fair treatment of animals.

So, enjoy this page!

And go vote for health! ;-)

xoxox

~Katie

(Go 100% grass fed organic meat if you eat meat!)

I got busy!

Oh my goodness! I can't believe I have only posted ONCE this month! I appologize for not being more on top of things, but life has been busy!

I have been studying to become a Certified LEAP Therapist (a diet therapist for food sensitivities that may cause suffering for migraines, IBS-D, fibromyalgia, and a host of other problems), applying for a new job, planning a baby shower for my current job, and planning a lecture on organics and healthy - yet still tasty - foods for busy people. Yikes!

But I will try to get back on top of things here. After all, it IS spring time and the warm weather definitely turns me towards healthy, fresh foods - and many people become more concerned with swim suit season! I have noticed my gym getting frustratingly crowded at new hours...

So Hooray for home workouts! Videos are nice; I still have my eliptical machine; jogging outdoors gives me some peace; or I'm learning about "Primal Workouts" using stuff you have around. Much fun to watch - I'll post more on that as I get further in to it!

But let's look at the spring cleaning... how about cleaning up your house in a more healthy, earth-friendly manner?

That wonderful Enviromental Working Group that I enjoy so much has come out with a Healthy Home Checklist you can use! There is a lot of great information about getting chemicals out of your clothes, your cleaning, and your body! See where you feel comfortable making some tweaks! And keep up with trying to spring clean your diet and your body, too!

Happy cleaning!!

~Katie

Get outside and get some clean air! ...if you can find it ;-)

God's Pharmacy - The Carrot

I recently received an email from my mom entitled "God's Pharmacy" where it went through various foods, and discussed their visual similarities to the body part that it has been shown to benefit.

I am not here to start a debate on beliefs - you believe what you want, I know my stance. Whether it's Mother Nature, God, coincidence, or just a cool mneumonic device - this cool email also makes a healthy point: these are some good, wholesome, fresh foods that have a lot of value and should be incorporated in to your food intake!

Over time, I want to touch on each of these foods one a time to look at the glory of each, and see what kinds of recipes we can find to incorporate these into a healthy, low-processed diet. Again - you don't need to be 100% raw, but those are my favorite recipes since they maintain the most nutritional content. So the first item on the email....

*Drum roll pleaseeeee.... *

The Carrot! (Of course, you probably knew that from the title of this blog, you clever person, you!)

What's up, Doc!

Here's what the email says about the mighty carrot: "A sliced Carrot resembles the human eye including the pupil, iris, and radiating lines. Science indicates that carrots help protect the vision, especially night vision." Pretty cool, huh?

Yes, vitamin A is wonderful for helping eye vision! Vitamin A travels to the retina, and there it is converted into rhodopsin, a purple pigment that is necessary for night-vision. (wow! Orange to purple! Odd factoid - the first carrots of Asia and Middle East countries were naturally purple!! Hmm, I wonder if you can find those in American stores these days...)

Plus beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of age-related cataracts.

But what else is good about the carrot? Retinoic acids (a form of Vitamin A) are important for healthy skin cells. Keep that skin glowing! It may also help fight acne (always a plus!)

In addition to the beta-carotine that it's popular for, carrots are also being studied for their content of Falcarinol, a phytonutrient that may help reduce certain cancers! Carrots may help prevent cancer of the breast, ladder, cervix, prostate, colon, larynx, and esophagus.

So that's a lot for one food to do! But we're not through! Believe it, baby - there's more!

Carrots (and other carontenoid-rich foods) may also help with blood sugar regulation - it can help keep you from having those big peaks that least to pesky crashes. Ugg! So snack on Old Orange (the carrot – or the citrus fruit!), and keep your energy level over time.

Carrots are an incredible source of Vitamin A - with 1 cup providing over 680% of the daily recommended value! It is also a good source of vitamins K and C, fiber, and potassium - which is used in building muscle and normal growth, maintaining balance of fluids and acid/alkaline levels, and aids in carbohydrate metabolism.

Just remember the ol' Dirty Dozen list... carrots are among the top twelve produce items on which pesticide residues have been most frequently found. So go organic, and wash well!

So, some easy recipe ideas:

*Soak carrot sticks in hot water spiced with cayenne, coriander seeds and salt. Allow to cool, drain and serve. (ok, ok, not raw - but still healthy!!)

*Or, if savory isn't your thing and you prefer sweet - soak with a cinnamon stick, some raisins and/or apples, cloves, and a drizzle of honey.

*A simple slaw: shred carrots, apple, and spinach. Toss with organic raisins and drizzle with a light dressing of cold-pressed extra virgil olive oil or squeezed citrus. Season as desired! (Sea salt, pepper, red pepper flakes, cilantro… whatever floats your boat).

*Juice it, baby! Then run the pulp through the juicer another time or two to make sure it's good and juiced. Save the pulp (it freezes well) and use it for other recipes! I like to juice a blend of carrot and orange personally! Get a nice mix of sweet and savory.

So, Bugs Bunny has good eyes and a cancer-free colon! What a wasculy wabbit!

Well, that was a long one, but finally I can say: "(aba-dee, aba-dee) That's all, Folks!" :)
xoxox

~Katie