Eat Healthy, Feel Great

I've made a lot of changes in my life in the last two years of studying naturopathy and I continue to make new changes as I read and understand more. One of the difficulties I encounter is translating what I'm learning to my three-year-old and five-year-old and getting them on board with eating nutritious whole foods instead of all the processed food and sugar they see all around them. I'm not a food Nazi, I do let them enjoy some things I would rather they didn't eat, but I try to teach them as we go that certain foods are good for our bodies and should be eaten often, while other foods taste great, but are actually harmful especially in large quantities. I try to make nutrition a positive thing, that mommy wants them to be very healthy so they can do whatever they want in life and not be hindered by weight, disease, lack of energy, etc. It's a lot for young kids to take in, but they are doing a great job. It seems almost daily they want to know as they eat something "is this good for my body?" It's cute, precious, and encouraging to hear them asking. Of course, it doesn't always stop them from eating the bad stuff, but at least they are asking.

Recently, two friends at different times recommended a great book to use with my kids to help as we talk about nutrition. It's called Eat Healthy, Feel Great by William Sear, M.D., Martha Sears, R.N., and Christie Watts Kelly. I love this book and am looking forward to reading it to the kids over and over. It talks about why we need to eat well and then breaks food down into three groups. There are Green Light foods, green means go and you can go ahead and eat all you want. Then there are Yellow Light foods which are okay to eat sometimes, but they won't keep you feeling great the way green light foods do. Then there are Red Light foods that don't do anything to help your body. Instead, they can hurt your body and make you feel too full to eat your green-light foods. These are foods that contain dye, hydrogenated oils, preservatives, white flour, and sugar.

The book goes on to describe nutrients, vitamins, a few minerals, fiber, and even water. They stress picking a variety of colors when eating fruits and vegetables. The book closes with a smoothie recipe that kids can help make and a cute idea to make a whole grain cereal and dried fruit necklace. It's really a great resource with fun pictures and language that is brought down to the child's level. From now on around our house, we are going to talk about food as red, yellow, or green light and I hope it will be easier for them to understand.

In the front of the book is a great list of tips for parents to follow when teaching kids about nutrition. I'll share a couple here and then I highly recommend getting this book from your local library or purchasing this book and adding it to your own library. Here are a few of their tips:

• Model wise nutritional choices. Refuse to purchase junk food or to bring it home. If it's not there, in moments of craving, you and your children will choose a healthier alternative.


• Shape young tastes. You have a golden opportunity to influence your child's lifelong eating habits, and the earlier you start, the easier it will be. If freshly prepared, unsalted, unsweetened foods are the norm in your household; your child will shun canned, artificial tastes.


• Don't shy away from spending more money on nutritious foods for your family – whole-grain crackers and breads, no-sugar added 100 percent fruit juices, and organically grown produce. Your pocketbook will thank you the long run with lower doctor bills.


• Use creative language when denying your child junk food. The words "not a grow food" or "not a green-light food" are easier for a child to swallow than "no."

I know some may wonder what the fuss is all about. I've heard people say they are just kids and it will be years before they need to watch what they eat. I disagree. If you build a house with substandard materials you end up with all kinds of trouble and trying to fix it when trouble begins. Isn't that what we are doing when we eat, building our bodies and the quality of what we eat influences how our bodies will respond over time. How much more important when we think about children who are doing the most growing and changing. Each new muscle, bone, nerve and brain cell needs the best nutrients for them to be the best they can be.

Happy reading...

Karla

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Shopping for Organic Food

Shopping for organic food items can be a challenge both financially, as they still cost more than conventionally grown items, and due to the fact that they are not as readily available in all areas or food stores. For the past several months I have been keeping an eye open in my own local grocery store and warehouse member club for healthy organic choices. I have to say, I have been pleasantly surprised to find more and more items on the store shelves.

Here are just a few of the stores/resources for tracking down organic food items. In addition to the list below, I am sure you have some great health food stores in your area. Check them out!


Local grocery store chains:

Safeway - They have their own line of organic foods, carry other organic brands, and offer a section for locally grown produce. Safeway is known as a leader among grocery store chains in the area of organic/healthy food offerings.

Kroger - They have their own line of organic foods, carry organic produce and seem to be expanding the organic brands they carry. If you buy organic products regularly and use your Kroger card, you will get coupons for their Private Selection Organic products and/or organic produce at checkout.

Obviously these are just two of the many grocery store chains, so if you have questions about whether or not your store is expanding their organic offerings make sure you ask. If they are carrying more organic they will let you know what and where to find it. If not, express interest in them doing so!

Specialty grocery store chains:

Whole Foods - They pride themselves on the fact that they search for the highest quality, least processed, most flavorful and natural foods possible because they believe that food in its purest state — unadulterated by artificial additives, sweeteners, colorings and preservatives — is the best tasting and most nutritious food there is. The produce section of Whole Foods is beyond compare but you will pay for it. If you are on a budget, keep in mind which fruits and veggies are most important to buy organic.

Trader Joes - Trader Joe's prides itself on providing healthy foods from around the world, all at surprisingly reasonable prices. The store's impressive and delicious store-brand foods contain no artificial flavors, colors, or preservatives, and no MSG, trans fats or genetically modified ingredients.

Member warehouse clubs:

Costco - Just having been to Costco yesterday, I can personally attest to the fact that they carry some great organic produce and packaged products at reasonable prices if you have a family to feed. For instance, you can't beat the deal on organic spring mix or the little packages of organic baby carrots which are great for the kid's lunches. I also found organic free range chicken broth and organic pasta sauce. You have to look around, products change often.

On-line resources:

Until recently, I had never really considered shopping on-line for organic food items, but once I started searching around I realized that there are lots of items like nuts, dried fruit, raw chocolate, pasta, tea, beans, baking goods, etc. that lend themselves to this type of shopping. Take a look at the following sites. The possibilities are endless.

Sun Organic Farm - Find everything from baking goods, to grains, nuts, bee products and even dog food!

Sunfood - Sunfood owner David Wolfe is the Raw food guru. His store contains goji berries, raw cacao, olives, nuts, seeds, sweeteners and much more!

Fresh Roasted Almond Co. - This company carries dried fruits, nuts, granola and cereals in bulk.

Seasonal resources:

CSA - Community Supported Agriculture is the concept of dealing directly with a local farmer to buy a share of their produce for a season. If you are considering this option for 2009, most farms are taking deposits now. CSA's are a great way to not only get fresh organic produce, eggs, milk or even meat in addition to supporting local farms and environmentally friendly practices. Check Local Harvest for CSA opportunities in your area.

Farmer's Markets - If you are lucky enough to live in a warm climate you may have access to Farmer's Markets all year around, but for those of us experiencing a very chilly winter right now, we will have to wait for the big thaw. Farmer' markets are a great source of locally grown organic foods. Check Local Harvest for Farmer's Markets near you.

Coupon resource:

Mambo Sprouts - This is a site that provides free downloadable coupons for organic/healthy/natural products. In addition to the printable coupons you can sign up to receive their coupon booklet in certain metropolitan areas. Other reasons to check out this site; recipes, articles, contests/giveaways and kids activities.

Sources: CNN Health


Dont forget to enter our current giveaway. All entries due by midnight Monday, Feb. 23!

Glass Straw Giveaway

Today is a big day here for Living A Whole Life. Drum roll please... We are going to participate in our first giveaway! Remember our post about those beautiful glass straws?? Well, Daedra has graciously offered to make 4 of the decorative 6" smoothie straws for one of our lucky readers.

To enter for a chance to win, please leave a us a comment on what subjects you would like to hear more about on Living a Whole Life. The deadline for entry is Monday, February 23 at midnight EST. The winner will be drawn and announced Wednesday, February 25.

Good Luck!

Shannan and Karla

What's in Your Medicine Cabinet??

I was reading through a variety of things on my desk this weekend (trying yet again to get organized) and thought I would share a few of the things I found. I don't know about you, but as holistic as the rest of my life is, when one of the kids get hurt or sick many times I'm tempted to reach back for the over the counter things I've used for years instead of trying holistic remedies that would be better for us. I thought it might be good to share some ideas of common home remedies and then start stocking our medicine cabinets with good things to prepare for those times when we need them.

• Did you know that grapes are one of the most effective home remedies for treatment of a cough? Grapes tone up the lungs and act as an expectorant. How easy is that. A cup of raw (not pasteurized) grape juice mixed with a teaspoon of honey is a great natural cough syrup.



• For burns (I have many kitchen accidents), run the affected area under cold water or ice for 15-30 minutes. then apply honey to the area. The honey will prevent infection and start the wound healing.



• As I've started to eat more raw fruits and veggies, and started juicing, my body has been detoxing, and it started to show up on my skin as acne. It's always nice to go back to those teenage years! Something I've found affective is to use lemon juice as an astringent and for healing.



• And how about this one...Carrot soup is an effective home remedy for diarrhea. Who knew? It supplies water to combat dehydration; replenishes sodium, potassium, phosphorus, calcium, sulphur, and magnesium; supplies pectin; and coats the intestine to allay inflammation. It also checks the growth of harmful intestinal bacteria and prevents vomiting. Wow!

So, on your next shopping trip you should include grapes, honey, lemons, and carrots and you will have the beginnings of a few fantastic remedies for those occasional times when we are not at our best! Amazing!

We will revisit this topic often, but in the meantime, what are your favorite home remedies?? Please share!

Karla

P.S. Make sure to check back tomorrow morning...Shannan and I have a great surprise for you!

What motivates you to exercise?

I started a group called Fit Group on a health activist community site that I am a member of called WEGO Heath. My goal with the group is to allow others interested in exercise to discuss what they are doing and to inspire each other to get out there and get moving.

To my surprise (sort of) I started getting responses from people not on what they were doing to stay fit, but on why they weren't doing much or how they only reluctantly exercised. Rather than feel negative or discouraged, I became inspired to personally motive the group members to get up and get going. One of the biggest complaints about exercising is boredom and I totally understand that. I have a very busy mind and overcoming that is more than half the battle.

One of the women actually wrote a short blog post about being a habitual gym quitter. It was great! She pointed out that 80% of your exercising success is actually showing up. Nothing could be more true. Whether you are jumping in your car to hit the gym or going for a walk around the 'hood, you are the only one that can make that happen.

Why do you exercise?

1. Weight Loss - We all know that a thinner you is a healthier you and exercising burns calories, builds muscle and revs metabolism.

2. Athletic Look - Once you become somewhat satisfied with the number on the scale working out to achieve a certain look kicks in. This has been my motivation for a long time - tone, slightly defined arms, legs/butt that don't jiggle too much, flat stomach, I could go on forever.

3. Mental Workout - A mental workout not only satisfies your physical goals, but lifts your mood and reduces your stress. If you can get to this point, exercise is a priority in your life. You are benefitting far beyond what you ever could have imagined in the beginning. The scale becomes less of an issue and the look comes more easily.

I am #3. I really crave my workout and although the physical look is still important to me, I thrive on knowing that I have done something great for my health and feel energized and ready to take on the world. This is why I get so excited about motivating others to exercise. Once you make it a life habit, the rewards are beyond expectation.

A few simple ways to stay motivated:

1. Find an activity you enjoy. Whether it is walking, swimming, biking, jogging, aerobics, weight training, dancing or yoga, you have to have a little love for what you are doing or you just won't stick too it.

2. Take it slow. Don't kill yourself right out of the shoot. Like the old tortoise says "slow and steady wins the race". It is most important in the beginning to create the habit of exercising for yourself rather than overdo it.

3. Find a workout buddy. Take it upon yourself to motivate someone else to exercise. Once again, no matter what the workout is, a walk around the block, weight training or whatever, if you are expected to be there for someone else, I know you will.

4. Take a class. Group fitness classes are a great way to get a good workout in. You get motivation from the instructor, make friends and hopefully enjoy sweating with the group.

5. Keep your mind busy. Boredom is a huge problem so load up the i pod with your favorite tunes or maybe get a new audio book from the library.

6. Create a schedule. If you belong to a gym and show up on the same days around the same time, faces become familiar and eventually you are likely to meet some new friends. They will wonder where you are if you haven't shown up in a few days.

7. Don't make it all about weight. Although losing weight is a hugely motivating factor, don't get too discouraged if the scale doesn't move. As long as you keep working out, change is on the way. You will be building muscle which increases metabolism, working your heart to maintain better cardiovascular health, as well as controlling your blood sugar. If you really need a number, get your body fat percentage measured. For me this is a much better indication of body composition and progress.

I would love to hear what motives you to exercise or how you manage to stick with it. Please leave me a comment then get out there and get moving!!

- Shannan

Jamba Juice

I took the kids and went out to Arizona for 2 weeks to spend some time with my husband who has been working out there quite a bit this winter. While there, I didn't have my blender for smoothies and I couldn't use my new juicer to make fresh raw juice. After a few days of this, I started to really miss my smoothies and fresh juice and felt a little like a junkie going through withdrawal. I started to venture out to see what I could find locally. I found this really cool place called Jamba Juice where the kids and I could get fresh, raw juice and delicious smoothies in many varieties.

Jamba Juice seemed to be quite popular in the Phoenix area and I thought it might just be a local thing, but I checked out their website and they are popping up in many states, mostly in bigger cities. What a fantastic idea. It's like fast-food for us health nuts. Finally! When traveling, busy, or on the run and hungry for some real nutrition you can pop in and get some fresh, raw juice; several types of quality smoothies; organic granola; and even steel-cut oatmeal with fruit topping.


Their menu includes several different types of smoothies including all fruit (no sugar, no dairy); smoothies with yogurt, soymilk, or even organge sherbert for a little treat. Some of their offered smoothies can even be blended with a "boost" and these boosts include soy or whey protein, vitamins, minerals, flaxseed, fiber, botanicals, all-natural plant extracts, and plant sterols. Wow! Two different daily shots are offered on the menu. One is a green tea powder (Matcha Energy) with orange juice or soymilk and the other is a 100% pure wheatgrass shot. Talk about a place to stop and fuel up.

Jamba offers catering, pickup, and delivery at most locations. What a great thing to bring to your next office function or conference.

I was also impressed to find out that they are very passionate about children and getting children physically fit. They offer charitable donations and sponsorship to organizations that share their passions and they get involved at the community level building running tracks and playgrounds, cleaning up beaches, and helping restore neighborhoods. They offer fundraising in two different ways. They can bring smoothies to you with 20% of the proceeds given back to your organization or you can bring a group to them and 20% of the purchase will go back to your group. Check out their fundraising and events page for more information.

Check out their location page and see if there is a Jamba Juice near you! I'm just sad that they haven't found their way to Michigan yet. Maybe soon...

Karla

Top 100 Organic Living Blogs

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