Getting Back on Track

I think I am writing this post more for myself today than anyone else...well not really, I hope there is somebody out there feeling the same way and maybe I can help. :)

I have written posts in the past about changing your eating habits and adopting a healthier whole foods and even more Raw approach to eating. This I truly believe in so I am here to say that we all get off track. Today, I am recommitting to the healthy eating habits I believe in and that make me feel good.

After over a week of having my husband home on vacation, working in the yard (finally got our backyard landscaped the way we wanted it) and a mini-vacation which included tons of eating out, I am ready to feel healthy and vibrant instead of tired and sluggish. I can truly tell the difference when I am not eating right. My husband even expressed his love for our home-cooked/grilled meals in the midst of our weekend in the city.

You would think that summer would automatically lend itself to healthy, fresh and even Raw eating, but the lack of routine throws me off. As of today, I am recommitting to my green smoothies, green juice, healthy homemade meals and mmmmm...my yummy granola.

In a few days, I know my energy will have increased and I will simply feel lighter, both physically and mentally. So what is on the agenda today?

• One large strawberry-banana smoothie for breakfast


• A trip out to the farm to pick up my CSA veggies


• A trip to Whole Foods for more bulk seeds and oats to make a huge batch of granola


• Plan the menu for this week's dinners


• A nice long run to clear the mind

I hope you have a healthy and happy week!

- Shannan

Treating Those Annoying Summer Bug Bites

I really love summer and my kids would probably live outside this time of year if I let them; but mosquitoes bites and other pests...come on! My 4 year-old-niece recently told my sister-in-law that she really thought God should not have created mosquitoes. While I hate to doubt His infinite wisdom...I have to agree with her.

Here are a few remedies (that actually work) to help naturally relieve the sting and itch associated with insect bites.

1. Always start by washing the area with a gentle non-toxic soap.
2. Purchase a homeopathic by the name of Apis Mellifica. This is helpful for any type of allergic reaction whether to a bug bite or otherwise. Taking a few doses throughout the day will help your body systemically clear itself of the toxins of a bug bite and reduce swelling.
3. Make a paste with baking soda and a few drops of water and slather it on the swollen bug bite area.
4. Apply tea tree oil to the area or add the tea tree oil to your baking soda paste. Tea tree oil is also an excellent insect repellent as well as counter-irritant. Other great oils and ointments include cedar, calendula, and eucalyptus.
5. Apple-cider vinegar diluted with water in a one to one ratio can reduce skin irritations from insect bites.

Here's hoping you can successfully avoid the pests out there this summer, but if not, stock up on some simple remedies to get rid of those pesky bug bites.

Karla

Snacks that Travel

Sorry, but this is going to be my shortest post ever. We are literally packing up the car and heading out for the weekend as soon as I finish writing this.

With a five hour car ride ahead of us and two continuously snacking five-year-olds in tow, I thought I would run through our list of munchies for the ride. Rather than picking up a bunch of prepackaged snack foods which on the surface may seem more convenient, I have chosen some quick and easy fresh (whole) foods.

Bananas

Grapes

Carrot sticks

Sliced Red Pepper

Cheese and crackers

We also packed some granola bars and graham crackers as a treat.

I have filled reusable bottles with water for each of us. As far as I am concerned carbonated, sugary and caffenated drinks only make a car ride more uncomfortable and who needs all the calories and artificial stuff anyway!

So here we go, the car is packed and we are ready for some fun. Have a great weekend!

Shannan

Cooking with Wheat Berries

Most of you know my pledge awhile back to cook more with whole grains and beans and less with milled and processed carbohydrates. I'm going to do a series of posts showing my experiences and giving a few recipes. Remember, whole grains and beans retain all of their nutrition when in a dormant seed state. The clock starts ticking when grains are milled or come into contact with moisture.

I thought I would start with a big one - wheat berries. Wheat is probably one of the most consumed grains out there with the popularity of whole wheat bread as a nutrition staple. Few realize though that wheat berries can be purchased and made into a variety of tasty dishes.

Wheat has been cultivated worldwide for centuries. It is believed that it was first cultivated in Western Asia, but has been found in early artifacts from China, Egypt, and Rome. Egypt provided the wheat for most of the Roman Empire which eventually led to the spread of wheat to Europe, Great Britain and the Orient. When ships from Spain came to the New World in the 16th century, seeds of wheat were on them, and thus began it's cultivation in North and South America.

A good quality wheat is remarkably well-balanced. It can be nearly one-fourth protein and rich in many other nutrients. These include Vitamin E and B vitamins. This is important for those who are cutting back or eliminating altogether their meat consumption.

There are two main types of wheat berries available and it's important to know what they are used for.

• Hard Red which is high in protein and used for bread making.
• Soft white which is higher in starch and used for pastries, cakes and such.

Here are a couple of recipes to try.

Wheat Berry Breakfast Cereal

2 cups of whole wheat berries

4 cups of water

Pinch of sea salt

Soak wheat berries in water the night before. Drain. Add 2 cups of water and salt and bring to a boil. Simmer for about 2 hours until wheat berries are tender.

Alternately you can soak the berries for 8-10 hours. Drain. Put wheat berries in a 1 quart thermos. Boil 2 cups of water and add to the thermos. Cap and lay thermos on it's side. Leave overnight.

Serve wheat berries like porridge, with milk, maple syrup, or honey.

Wheat Berry Tomato Salad

2 cups cooked and cooled wheat berries (see above)

2 cups chopped tomatoes

1/2 cup chopped red onion (or substitute green onions or leeks for different flavor)

1/4 cup loosely packed basil leaves

1 tablespoon olive oil

1 tablespoon vegetable oil

1 tablespoon red-wine vinegar

1/2 clove garlic, minced

Add salt or pepper to taste - or not at all. This salad has tons of flavor.

In a large bowl, toss together the wheat berries, tomatoes, and onion. Put the basil, oils, vinegar, garlic, salt, and pepper into a blender container. Cover and blend until smooth. Pour dressing over salad and toss.

I get my wheat berries (and many other whole grains) from Hampshire Farms here in Michigan. They sell beautiful, organic, grains at a great price. Google to find a place near you! Or scope out your local farmer's markets to find a source.

For more reading on whole grains check out this post.

Enjoy!

Karla

Walking

I have heard a lot about walking lately. Most of us can do it, but don't think much about it. Walking is an important form of exercise and all you need to do is find 30 minutes per day to reap the benefits.

Here is a great article about the benefits of walking...

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)

Boosting "good" cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The list goes on and on. Many other studies indicate a daily brisk walk also can help:

Prevent depression, colon cancer, constipation, osteoporosis, and impotence
Lengthen lifespan
Lower stress levels
Relieve arthritis and back pain
Strengthen muscles, bones, and joints
Improve sleep
Elevate overall mood and sense of well-being.

Keep it Steady
A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.

Use these tips to keep you on track:

During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.

Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.

At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.

The Best Medicine
Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.

Enjoy your walk!
- Shannan

Sources: aarp.org

The Value of Organics

Do you ever ask yourself if it's worth it to purchase organic. I know I take a lot of good natured teasing about choosing food that is a little more expensive than conventionally grown. Here is an excellent essay by Dr. Alan Greene that may help you decide if it's really worth it or not. I thoroughly enjoyed his insight. As a physician, father, and husband of a breast cancer survivor he has a very unique insight and perspective. Take a few minutes to read. In the mean time - here are a few interesting facts you may be unaware of...

• Did you know that farmers who use pesticides have a much higher incidence of leukemia's, lymphomas, myelomas, brain cancers, cancers of the lips, stomach, skin and prostate.


• The children of farmers who use pesticides have a much higher incidence of leukemia, reproductive tumors, brain, kidney and bone cancers.


• Children who ate conventionally grown vegetables had a urine pesticide level that was 9 times higher than those children who ate mainly organically grown fruits and vegetables.


• Antioxidant levels are an average of 30% higher in organically grown produce. For the value, maybe they aren't really all that more expensive.

Karla

Veggie of the Month - Asparagus

On the eve of yet another holiday weekend full of parties and grilling I started planning my menu. I have to say that asparagus is a family favorite around here. It compliments just about any meal and it is great finger food for kids.

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:
Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
Contains no fat or cholesterol.
Very low in sodium.
A good source of potassium.
A source of fiber (3 grams per 5.3 oz. serving).
An excellent source of folacin.
A significant source of thiamin.
A significant source of vitamin B6.
One of the richest sources of rutin, a compound which strengthens capillary walls.
Contains glutathione (GSH).*

*Glutathione (GSH) is one of the most potent anticarcinogens and antioxidants found within the body. GSH is used to detoxify carcinogenic electrophiles and protect cells from oxidative damage, thereby preventing damage to DNA and other macromolecules. Thus, GSH acts as an initial and primary defense against chemicals that can cause cell transformation and/or cell death. Asparagus had the highest GSH content of the several foods tested.

Find a quick and easy grilled asparagus recipe here.

Happy 4th of July!

- Shannan

Sources: maab