Hearty Salsa

It has been a crazy day around here with little time to eat. So at now 8:30 p.m., after the kids have been tucked in, I am enjoying a healthy, filling snack and a glass of organic red wine.

Hearty Salsa

1 15 1/4 oz. can corn, drained (you could also use frozen corn, thawed)

1 16 oz. can black beans, drained and rinsed

1 16 oz. can kidney beans, drained and rinsed

1 8 oz. jar mild or spicy salsa

Mix the above ingredients and enjoy with your favorite tortilla chips. Mine are always the Trader Joe's Veggie & Flaxseed Tortilla Chips.

You can also add avocado and olives for a little variety.

My wine...Our Daily Red. It is organic and contains no detectible sulfates. I got mine at Whole Foods.

The perfect ending to a busy day.

- Shannan

Veggie of the Month - Bell Peppers

My family loves bell peppers. They love them raw, grilled, roasted whatever. As a kid I never ate them, but my children got their first bites as toddlers and haven't stopped munching since. Now I am hooked as well.

On top of being sweet, juicy and colorful, bell peppers:

Provide colorful protection against free radicals - Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. To start, peppers are excellent sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells.

Reduce Risk of Cardiovascular Disease - For atherosclerosis and diabetic heart disease, peppers also contain vitamin B6 and folic acid.

Promote Optimal Health - Red peppers are one of the few foods that contain lycopene, a carotenoid whose consumption has been inversely correlated with prostate cancer and cancers of the cervix, bladder and pancreas. Recent studies suggest that individuals whose diets are low in lycopene-rich foods are at greater risk for developing these types of cancers.

Promote Lung Health - If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as bell peppers, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.

May Mean Better Eyesight - Bell peppers appear to have a protective effect against cataracts, possibly due to their vitamin C and beta-carotene content.

Protection against Rheumatoid Arthritis - While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as bell and chili peppers, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.

Nutritional Facts: One cup of raw, chopped red peppers provides over 100% of the DV for vitamin C and vitamin A. Red peppers are also an excellent source of vitamin B6. Green peppers are a very good source of fiber, folate, and vitamin K as well as the minerals molybdenum and manganese. In addition to beta-carotene, red peppers contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.

Tips for Preparing Bell Peppers: Before coring and/or cutting the pepper, wash it under running water. If the pepper has been waxed, you should also scrub it well. Bell peppers are on the list of veggies containing the highest amounts of pesticides if conventionally grown. So either wash thoroughly using one of our natural veggie wash recipes or buy organic.

- Shannan

Sources: Worlds Healthiest Foods

Veggie of the Month - Carrots

I don't know about your family, but my kids enjoy munching on carrots for a snack or as part of their school lunches. In fact today they requested carrots and ranch as part of their snack to take to cheerleading camp today.

Health Benefits: Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of provitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Carotenoids and Heart Disease: When six epidemiological studies that looked at the association of diets high in carotenoids and heart disease were reviewed, the research demonstrated that high-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.

Better Vision: Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Plus beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts, the leading cause of blindness in the elderly.

Carotenoids and Blood Sugar: Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

How to Select and Store: Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots' core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about two weeks. Carrots should also be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.

If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.

Carrots and Pesticide Residues: Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides," carrots are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of carrots unless they are grown organically.

What are baby carrots? In North America, baby carrots are grown-up carrots chopped into smaller pieces and peeled. After harvesting, the carrots are washed in chlorinated water similar to tap water and cleaned to remove dirt and mud. Some finished baby carrots are washed, or dipped in a stronger chlorine solution to prevent white blushing once in the store.

Due to the amount of waste in producing baby carrots and the chlorine dipping process, althought it is a little less convenient, the best way to prepare raw carrots would be to buy a bunch of full grown organic carrots, peel and cut them into sticks yourself. I know, it takes a little more time, but they will be better for you and your family!

- Shannan

Sources: Wikipedia, WHFoods

Organic Wine

I must admit that I enjoy a glass or two of wine every once in a while, but I have not quite taken the leap into "organic" wines. I am interested in learning more though and I hope some of you are too. Here is some of an article I came across at EatingWell, a website I like to visit for healthy recipes.

Once a funky duckling, “organic” is suddenly the prize golden goose of food and beverage marketing, so it comes as no surprise to find environment-conscious labels in every aisle of the supermarket. In the wine section, the new designations range from “sustainably farmed,” “biodynamic” and “responsibly grown” to “environmentally friendly.” What’s a “green” enophile to do?

Certainly, some of these terms are bottle-dressing only, but it is clear that there is a groundswell of change in the world of winemaking, with what many feel are positive adjustments in viticulture practices.

The informed consumer should know, however, that there is only one term that guarantees that some sort of standards—federally mandated ones—have been applied: “Organic.”

Behind the Label
“Organic” means that a product has been certified by a licensed third-party organization and has been grown without synthetic pesticides or fertilizers, then harvested, processed and packaged according to rigorous standards. The other “green” labels, nice as they sound, are not regulated.

Organic viticulturists focus on improving the health of their soil so that the entire vineyard ecosystem benefits and vines are less likely to fall victim to diseases or pests. Farmers plant cover crops to fix nitrogen, increase beneficial bacteria and aerate the soil. “Good” bugs like ladybugs and spiders boom as soil health improves. Bird boxes placed around vineyards foster hawk and owl populations, which help keep gophers to a minimum. Compost, often made of grape skins, is added to increase nutrients.

Interestingly, some wineries that employ organic practices are opting to forgo organic labeling entirely. For example, all the vineyards of Rubicon Estate (formerly Niebaum-Coppola) are certified organic, but you won’t find that anywhere on its bottles. Rubicon says the vineyard uses “organic” not as a marketing tool, but to promote “good stewardship” of the land. Fetzer, Frog’s Leap, Kenwood and all the Foster Wine Estates, including the giant Beringer, are among the growing number of California wineries that have committed to sustainable farming techniques, but are not moving toward full “organic” certification.

To understand why, it helps to know that growing grapes organically is just one piece of the puzzle; wine also has to be produced and bottled to organic standards. This leads directly to the question of sulfites, the traditional preservatives used to prolong the life and taste of wines (and of many dried fruits).

Sulfites, in fact, occur naturally in wine (they are a by-product of fermentation). Conventional winemakers also add small amounts to prevent oxidation and thus preserve the wine. More specifically, sulfites bind natural chemical components that could otherwise produce unappealing aromas. By law, any wine sold as “certified organic” cannot contain added sulfites.

Many environmentally aware vintners still feel strongly that they need to add a controlled amount of sulfites to produce a consistent, shelf-stable product, so they are opting for this designation: “Made with organically grown grapes.”

The Taste Test

The EatingWell wine panel waded into this fray with a tasting of wines labeled “organic” as well as “made with organically grown grapes.” We were pleasantly surprised to find organic wines widely available, at big supermarket chains as well as local natural-foods stores. But we approached our task with some skepticism; not only is the category small, it has been plagued with a reputation for wines of questionable quality. Our skepticism was justified; there were fewer wines that wowed us than is usual at our tastings. As it turned out, all our picks were “made with organically grown grapes.”

Our conclusion? This category may need a few more years to mature and consistently produce high-quality wines. For now, however, here are some ready for prime time, especially if you want to cast a pro-environment vote when you raise a glass of wine.

The article goes on to list the authors' organic picks. Read more...

I will also try to do some taste testing myself and let you know what I think. After all, just as I try to support environmentally conscious, organic meat, dairy and produce farmers, I should be doing the same with my wine.

Cheers!

Shannan

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

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

Lemon Water

I have been thinking about internal cleansing a lot lately...not exactly sure why, but I think between everyday stresses and the busy social life I have had lately, I feel the need to clean out and revitalize. One of the simple ways to help your body feel clean and refreshed is to drink a lukewarm glass of lemon water right away each morning. I started doing this a while back and actually wake up some mornings craving it.

Apart from being an amazing body alkalizer, lemon water also gives the following health benefits:

• Lemons are antiseptic
  
• Lemon water has excellent digestive properties and can ease heartburn, bloating and other digestion problems
  
• Lemon water cleanses and stimulates the liver and kidneys
  
• Lemon juice contains calcium, magnesium and potassium
  
• Lemon juice has been known to relieve asthma
  
• Lemon water (hot) offers relief from cold and flu symptoms while providing some much needed Vitamin C
  
• Lemon juice is a great skin cleanser
  

So if you do not do anything else - start every single day with a glass of lovely lemon water!

Note: Unless you are really scrubbing your lemons or using only organic, don't let your lemon float in the water. You risk drinking more chemicals and pesticides that way. Try to just squeeze it into your water.

- Shannan

Sources: Energise Alkaline Diet & Nutrition

10 Tips for Shopping Your Local Farmer's Markets

One thing I look forward to every summer is shopping at local Farmer's Markets. I love knowing that my produce was just picked that day and packed with the maximum nutrients. I also love supporting my local economy. Did you know that when you shop at local farmer's markets as much as $.80 of every dollar goes back to the community where you live. Compare that to $.09 on the dollar that goes back to the community when produce is purchased from local grocery stores. It's just so refreshing to get outside and smell the fresh air and see all of the fresh produce and flowers.

For those who are new to shopping at Farmer's Markets your first few trips can be a bit daunting. It's definitely a different experience than shopping on aisle 9 at the grocery store. Here is a list of my favorite tips to help you navigate those first few trips.

1. Keep a list of all the local farmer's markets and hours in a convenient place. I keep one on the refrigerator and in my work bag/purse. Look at Local Harvest or Eat Well Guide if you are unsure where your local markets are located.



2. Take Your Kids! This is a great learning opportunity for them. Many times if they can pick their own veggies, they will be much more apt to eat them.
   


3. Bring a re-usable shopping bag (or two) that can hang over your shoulder to help carry everything out comfortably.



4. Go early to get the best pick of produce. If you go early, it's also a nice time to chat with farmer's about their growing practices.



5. Get a cup of herbal tea or coffee and then take some time to scope out the whole market before starting to purchase. This way you can see whose produce looks the best and see the best prices.


6. Bring cash and mostly small bills like $5 and $1 bills.




7. As you buy, place heavier items in the bottom of the bag to preserve more tender vegetables.




8. Buy in bulk. If the green beans look especially nice - buy alot. You may get a discount for buying more and if you lightly steam them when you get home you can eat some for dinner and freeze the rest for winter when fresh produce isn't as plentiful.



9. Make sure you ask if the produce is grown locally. Some markets demand only locally grown produce, others don't.




10. Asking a vendor about if he grows his crops using organic or sustainable practices is a better question than "is your product organic"? If you ask if produce is organic, a vendor will assume you mean certified organic and tell you no. Many farmers grow completely organic produce but have not been certified either due to cost or some technicality that would keep them from certification. There are many wonderful farms that you don't want to miss that sell organic produce but are not "certified organic."

Get out there and enjoy all that your local farms have to offer!

Karla

Simple Juice Detox

It has been a crazy weekend full of emotional ups and downs, parties, a few cocktails and lots of food. Frankly, I am exhausted and can't wait to crawl into bed with a good book and fall asleep. But first, I must wrap up my Sunday the way I normally do by writing our Monday morning post. So tonight after a fun yet tiring weekend, I just realized that I am actually craving juice, green juice. I think my body is trying to tell me something...

I think I need a little detox. People do a juice fast/detox for a variety of reasons. Some want to lose weight, some want to cleanse their systems, some want to increase energy or gain an overall feeling of health and some just want to take in more fruits and veggies. You can find every sort of plan right here on the internet. Some last only a few days and some a few weeks.

For me, a simple juice detox lasts just one day and gives back some of what I feel I have lost over a busy weekend of appetizers and desserts. A short one-day fast is an excellent way to supply the live enzymes that speed up the body's cleansing process. It also helps to flush out the toxins in your body and reset your system. The juices contained in green drinks are assimilated directly into the body without stimulating or stressing the digestive system and are perfect for a short-term fast.

A few tips before getting started:

• Have plenty of organic fruits and vegetables available
  
• Peel any sprayed or waxed fruits or veggies you are using
  
• Drink your juice immediately if at all possible to get the most vitamins, mineral, enzymes and micronutrients available

Detox day recipe:

• Start your day with a glass of warm water with lemon (and maybe a bit of honey)
  
• Prepare and drink your juice as needed throughout the day. (i.e. breakfast, snack, lunch, snack, dinner) 
• Drink water before each glass of green juice if you do not want to dilute it.
  
• End your day with a nice warm cup of herbal tea.

I know this sounds strange, but a glass of fresh green juice almost instantly makes me feel more energized. Perhaps just knowing that I am feeding my body so well helps perk up the mind as well.

And most importantly, continue the next day with a healthy eating plan. Some holistic health professionals recommend a one day fast each week.

- Shannan


Sources: HealthyLady.com

Health Benefits of Fruit

A friend of mine who has decided to go 'Raw' recently mentioned how she and her husband were only consuming fruit until noon as part of their new eating plan. This is a practice I have read about in a few different books.

The basic idea is that fruit should be eaten on an empty stomach. The reason behind the theory is that fruit digests very quickly as it is made up of large amounts of water, fiber and the most basic natural sugars. Unlike more complex carbohydrates and proteins that take time to break down in the body, fruit is considered sort of predigested and only sits in the stomach for a matter of minutes. So why would you want to eat your fruit first and alone? It is believed by some that fruit eaten with or after a meal will sit in the stomach too long and ferment or rot also causing the non-fruit food to do the same. The good news is that even if you don't choose to eat solely fruit until lunchtime or you want fruit at other times of the day, as long as you try to eat your fruit first, before other more difficult-to-digest items, you may only need to wait 5 - 10 minutes before digging into the rest of your meal.

Here are just a few reasons why fruit should be part of your healthy diet:

• Fruit is the best source of the natural sugar needed for energy.
• Fruit contains micronutrients.
• Fruit is packed with antioxidants.
• Fruit contains an abundance of pure water.
• Fruit contains fiber, necessary for optimum digestion.

Some people may be concerned that fruit contains too much sugar. I found this to be an easy-to-understand explanation of how fruit sugars differ from refined sugar.

"The body needs natural sugar as a source of energy. When starchy foods such as potatoes and bread are eaten, the digestive enzymes break down complex sugar (starch) into simpler sugars. When fruit is eaten, the body uses the simple sugars (fructose or others) directly, without needing to break them down any further. However, this is not like eating refined sugar. In the case of refined sugar, the food is devoid of nutrients and fiber. Thus, the sugar enters the blood quickly and is not slowed down by the process of digesting fiber. Plus the calories found in sugar are "empty" because the do not provide any vitamins or minerals. Fruit on the other hand, is a nutrient-dense food. Which means that for every calorie it provides, it also gives many micro-nutrients-vitamins and minerals."

Find out how 7 specific fruits (apples, bananas, grapefruit, mangos, oranges, strawberries and tomatoes) can benefit your healthy lifestyle here.

Remember that fruit is natures 'fast food'. Keep clean, organic if possible, fruit on your counter or in your refridgerator for everyone in your family to grab and go. And don't forget your smoothies. Freeze some peeled bananas in an airtight container and pop one in the blender with some berries, mango, pineapple or orange slices and a little water to make a refreshing drink anytime.

- Shannan

Sources: fredericpatenaude.com, LifeScript

Meal Planning

I am beginning to think I am either a terrible time manager or a completely unorganized person. I think it is probably a little of both. So, in an attempt to get more organized and actually get some new projects done around the house instead of spinning my wheels everyday, I have identified an area of my life that could use huge improvement. You guessed it, meal planning.

The first step to recovery is admitting you have a problem, right? Once I began paying attention to how my frazzled mornings were going, I realized that I was having to run to the grocery store several times per week because I didn't have something for a recipe I wanted to make, had run out of a staple or two, had nothing to pack in the girl's school lunches or simply had not thought about dinner for the day.

So what did I do to correct this situation and add some time to my day?

1. I signed up for Door to Door Organics and began getting my veggies and fruits delivered to my door each week. It turns out that a medium box is pretty perfect for my whole food eating family of four. I will be putting this service on hold for the summer when my CSA share begins. This means that I will have to pick-up my box from the farm instead.

2. I began stocking up on staples. For instance, I made sure I had plenty of flour, sugar, olive oil, oatmeal, pasta, cinnamon, butter, ground flaxseed, wheat germ and even milk. The organic milk at Costco comes in a box of three half gallons that last for up to a month according to the expiration date. We are not huge milk drinkers so this lasts us for quite a while. Only you know what you really use most, but in case you need a little reminder, check out this list of staples you may want to have in your pantry.

3. We generally go out to eat twice a week, once during the week and once on the weekend. Keeping that in mind, I have started going through our plans for the other five days and identifying which nights we will be eating dinner as a family and which nights my husband might have a work event. I usually cook a little lighter for the girls and I on those nights. The simple step of figuring out which days I will be cooking has made me stop and think about what we will be eating too.

If you need help getting organized like I do, check out Meals Matter. This site offers healthy meal planning tools, and recipes. You can actually look up recipes based on a specific ingredients, meal type, prep time, nutrient content (great if you are, for example, watching your sodium), special features (like vegetarian meals), etc. and build your shopping list for the week. They also have a cookbook tool where you can enter and save your favorite recipes to share with your family and friends.

Another note re: meal planning. Whether you are on a weight loss plan, medical diet or simply trying to feed your family and yourself healthy whole foods, planning is a must. In addition to adding stress to your life, the lack of planning can enable poor choices. You are much more likely to pick up a not-so-healthy snack or fast food if you haven't surrounded yourself with good food. Don't let your lack of planning knock you or your family off track.

I have learned my lesson. One big trip to the grocery store is definitely better than five small trips in so many ways.

Shannan

Almost Wheat Pancakes and Beet Salad

You may have noticed that Karla and I have started passing along recipes that we have tried and enjoyed. I hope you will like them too...

I am just finishing up my Children's Nutrition course. Both of the required course books included lots of great kid friendly, healthy recipes. So, since my husband and the girls are all fans of a big breakfast on the weekends that always includes pancakes, here is an easy more nutritious alternative to a box mix that my kids loved.

Almost Wheat Cakes

INGREDIENTS
1 cup whole wheat pastry flour

1 cup unbleached white flour

2 tablespoons toasted wheat germ

2 tablespoons baking powder (non-aluminum may be purchased in natural food store)

2 cups nonfat milk (or 1 cup nonfat milk and 1 cup plain nonfat yogurt)

1 egg, beaten
1 tablespoon canola oil

1 teaspoon vanilla extract

DIRECTIONS
1. Mix first four ingredients together

2. Combine milk, egg, oil and vanilla and blend well.

3. Stir lightly or put in blender (do not overmix; mixture should be slightly lumpy)

4. Lightly grease a pan or griddle with canola oil (I used a little coconut oil)

5. Drop mixture by spoonfuls and turn when surface bubbles and bottom side is brown.

6. Serve with pure maple syrup, honey, sugarless jam, fresh fruit mixed with plain nonfat yogurt or fruit-flavored yogurt (without sugar), apple butter or unsweetened applesauce.

When a couple of golden beets showed up in my box of organic fruits and vegetables two weeks ago, I have to say, I didn't really know what I was going to do with them. I like beets, but had never cooked them myself. My friend C. was industrious enough to look up a recipe using the beets when she received her Door to Door Organics order and passed this salad recipe along. I tried it myself and loved it so much I had it for dinner and then lunch the next day.

Beet Salad

INGREDIENTS
4 bunches fresh small beets, stems removed
2 tablespoons olive oil
1 tablespoon lemon juice
2 tablespoons white wine vinegar
1 tablespoon honey
2 tablespoons Dijon mustard
1 teaspoon dried thyme, crushed
1/2 cup vegetable oil

salt and pepper to taste
2 medium heads Belgian endive
1 pound spring lettuce mix
1 cup crumbled feta cheese

DIRECTIONS
Preheat oven to 450 degrees F (230 degrees C).
Coat beets lightly with oil and roast for approximately 45 minutes, or until tender. Allow to cool thoroughly, then peel and dice.

For the dressing, place lemon, vinegar, honey, mustard, and thyme in a blender. While blender is running, gradually add 1/2 cup of oil. Season to taste with salt and pepper.

Place spring lettuce mix in a salad bowl, pour desired amount of dressing over greens, and toss to coat.Rinse endive, tear off whole leaves, and pat dry. Arrange 3 leaves on each plate. Divide dressed salad greens among them, and top with diced beets and feta cheese.

Note: I didn't bother with the endive. I just put the spring mix on my plate, topped with the feta and beets and added the dressing.

Shannan

Veggie of the Month - Celery

A while back, when I was first becoming interested in nutrition and raw eating, I began looking up the nutritional value of different vegetables. Celery was one that surprised me. I guess I have always thought of celery as sort of a kid's veggie - just something that you throw in soup for no apparent reason or put peanut butter or cream cheese on so that a kid will eat at least some kind of vegetable. Of course I was surprised once I learned the really story.

Vitamin C - Celery is actually an excellent source of vitamin C. As we all know, vitamin C helps support the immune system and may help reduce symptoms of the common cold or the severity of cold symptoms. Vitamin C is also known to reduce the severity of inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis. Vitamin C is beneficial as it promotes cardiovascular health by fighting free radicals that can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke.

Potential blood pressure benefits - Celery's potential for reducing high blood pressure has long been recognized by Chinese medicine practitioners. Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure. Phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict.

Reduces cholesterol - In studies of animals specially bred to have high cholesterol, celery's cholesterol-lowering activity has been demonstrated. After only 8 weeks of consuming celery juice, these animals showed significantly lower total cholesterol by increasing bile acid secretion.

Good antiseptic - Celery seeds help in uric acid elimination. So, celery is good for people with bladder disorders, kidney problems, cystitis etc. Celery seeds also assist in avoiding urinary tract infection in women.

Healthy joints - Celery is good for people suffering from arthritis, rheumatism and gout. Its anti-inflammatory properties help reduce swelling and pain around the joints. Celery sticks contain a diuretic substance, which help to remove uric acid crystals that build around joints.

Prevents cancer - Celery contains phthalides and polyacetylenes. These anti-cancer components detoxify carcinogens. Celery also contains coumarins that enhance the activity of certain white blood cells.

Diuretic activity - Celery is rich in both sodium and potassium. These minerals help in regulating fluid balance.

Relief from migraine - Presence of coumarins gives relief from migraines.

Appetite suppressant - For those who are trying to reduce their weight, drink celery juice before meals. It will help to suppress the appetite.

Choose celery that looks crisp and snaps easily when pulled apart. It should be relatively tight and compact and not have stalks that splay out. The leaves should be pale to bright green in color and free from yellow or brown patches.

To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and store it in the refrigerator. If you are storing cut or peeled celery, ensure that it is dry and free from water residue, as this can drain some of its nutrients. Freezing will make celery wilt and should be avoided unless you will be using it in a future cooked recipe.

I highly recommend adding celery to your favorite juice recipe. It's high water content makes it ideal and you can drink a lot more celery than you will probably ever eat!

Shannan

Sources: World's Healthiest Foods, Organic Facts

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Green Smoothies - Part II

It has been a few months since I first posted about Green Smoothies. In that time I have talked to dozens of people about what a green smoothie is and how to make them. I have to laugh at the reaction I get when I explain the 'green' part of the smoothie, but once a person tries a green smoothie, they agree that you don't really taste the 'green' part and that they are a simple and tasty way to add some raw nutrients to their diet.

Unlike juice, green smoothies are packed with insoluble plant fiber capable of carrying many time its own weight in toxins out of the body. Drinking a quart a day also combats the lack of leafy green veggies in the standard American diet. We are all unlikely to sit down with a plate of plain, raw kale, collards, spinach and celery everyday. Yet all of these items are quickly and easily added to a green smoothie and slurped down with a straw.

In my previous post, I provided my favorite basic smoothie recipe. It goes like this:
fresh or frozen fruit
1 banana
approx. 1 cup water/ice
large handful of greens

Blend thoroughly and drink up!

Here are a few tips and tricks in preparing the green smoothie of your choice:

• You can prepare your smoothie the night before if you are taking on the go to school or work. Simply blend it up and store in a glass mason jar, preferably filled to the top with as little air as possible and tightly sealed. Refrigerate overnight and take it along in an insulated lunch bag with a refreezable ice pack and a straw for a quick snack or meal.


• Add enough water/ice to get the smoothie consistency you prefer. Fruits like oranges, pineapple and watermelon will all provide a lot of water on their own so you may need to add less.


• As you get used to the taste, add more greens. The more the better!


• It is highly recommended that you use organic fruits and veggies whenever possible. Do the best you can. Here is a list of veggies and fruits that you should buy organic and some that are less important to buy organic.


• Besides water you can use coconut water, juice or cold tea.


• Feel free to add herbs if you like. For example, I add dry Red Raspberry to mine.
  

If you are like me, you will throw whatever fruits and veggies you have laying around into your blender and call it good, but for those of you who prefer a green smoothie recipe or just some new ideas, here you go:

Orange/Blueberry/Banana/Spinach
1 peeled orange
1/2 - 1 banana
1 cup blueberries (fresh or frozen)
large handful fresh spinach
water/ice

Tropical Green Smoothie
1 peeled orange
1/2 cup pineapple
1 banana
large handful of fresh spinach or romaine
ice

Strawberry/Banana/Greens
1 cup strawberries (fresh or frozen)
1 banana
large handful of spinach
small handful of parsley
water/ice

Apple/Banana/Greens
1 chopped green apple
1 banana
large handful of spinach, romaine or kale
water/ice

Fruits to try: mango, pear, peach, grapes, watermelon, kiwi, lemon, apple, strawberries, blueberries, banana, pineapple, orange, papaya.

Greens/veggies to try: kale, collard greens, romaine lettuce, spinach, parsley, cilantro, mint, chard, cucumber, arugula.

Get creative and enjoy!
- Shannan

Sources: Green Smoothie Girl, Go Raw Have Fun

Fresh Organic Produce Delivered to Your Door

I've been trying out a new service to see if I like it and I thought I would share it with all of you. It's a company called Door to Door Organics that distributes fresh organic produce and delivers it right to your door. Their mission according to their website "is to establish access of nutritious food to every resident of Michigan and beyond. We are working to expand the market for agriculture that enriches the earth and all of us which she supports. We enable people to enjoy healthy styles, and we work to give our farmers the same opportunity." What a great mission! I could support that.

Door to Door works with area farmers to purchase and deliver the freshest produce to your door each week. They started in Pennsylvania in 1997, but have since branched out to several other states. (Check out their website to see if they deliver near you.)

This is how it works. You go to their website and sign up and choose a box of what you want from their menu. You can order just fruit, just vegetables, or a mixture of both. They have different sizes of boxes including the bitty, the small, the medium, and the large. A medium box, which is what I chose, "works for a hearty vegetarian couple, or a family with a couple of veggie and fruit minded children". Then, every week on Friday, you receive an email outlining what your box for the next week will contain. You can then substitute out things that your family won't eat with things they will, and you can add extra items that you want your box to include. The substitutions are included in your weekly flat rate, but of course you pay extra for the extra items you order. Every week on Tuesday, we receive a new box of fresh organic produce and so far it's been great! Everything has been fresh and tasty! A friend of mine, M., has been using this service for a little longer than myself. One week she received some garlic that was a bit mushy. She called Door to Door and reported what she had found and they credited her account for the garlic immediately, no questions asked. They have a money back guarantee if you are not satisfied.

When I initially began looking into this service, I thought for sure the price would be way too much for our family. A box full of organic produce, delivered to your door every week, expensive right? Not true, to get good, organic produce in Michigan this time of year is quite expensive and the variety in the local grocery stores where I live isn't great. I would probably need to go to several stores or make a trip to the closest Whole Foods which is about 30-40 minutes from where I live. To get the same quality of organic produce in area stores would cost me much more and I probably couldn't get anywhere near the variety. This last week I received apples, pears, grapes, beets, kale, green leaf lettuce, cabbage, red potatoes, red onions, carrots, parsley, and avocado. Opening that box was a little slice of heaven! Plus with knowing ahead of times what is coming, I can plan menus and order extra things we might need for the week. Take a look at all the yummy stuff coming this week!

Another great feature of this service is their recipe section. On the website, they have an area where you can click and find recipes for all the delicious produce for the week. This is especially helpful if you haven't branched out and tried alot of different fruits and veggies. Even more fun, Door to Door will email you every week with a recipe that coincides with something in your box of produce. For example, I'm getting Collard Greens this week and they emailed with a recipe for a dish using Collard Greens.

Check it out and see if this might work for you!

Karla

Coconut Oil - Good for you inside and out

Based on recommendations from a few of our readers, I just purchased my first jar of Organic Extra Virgin Coconut Oil. I had heard that coconut oil was a great moisturizer, but once I began researching a little further, I was literally amazed by the health benefits this oil offers. Since there are tons of great posts on the benefits of coconut oil, I have picked from my favorites and compiled a list of how this amazing (and economical) oil can help you both on the inside and out.

Why should you consume coconut oil?
The benefits of consuming coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, anti fungal, antibacterial, soothing, etc.

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system.

Coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

Health and beauty benefits of coconut oil include:

• Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.


• Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight


• Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.


• Digestion: Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.


• Immunity: Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have anti fungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.


• Healing: When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.


• Infections: Coconut oil is very effective against a variety of infections due to its anti fungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.


• Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.


• Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.


• Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.


• Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.


• Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.


• HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients.


• Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-growth of damaged air. It also provides the essential proteins required for nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is normally applied topically for hair care.


• Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.


• Skin Care: Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil, there is no chance of having any adverse side effects on the skin with the application of coconut oil. Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Therefore coconut oil forms the basic ingredient of various body care products such as soaps, lotions, creams, etc., used for skin care.


• Premature Aging: Coconut oil helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Consider how many beauty products (and containers) you could eliminate by having some coconut oil on hand. Organic virgin coconut oil can be used for all of the following:

• All-over body moisturizer


• Hot oil hair treatment, combined with equal parts extra virgin olive oil


• Cuticle oil


• Eye make-up remover (even works on waterproof mascara)


• Body scrub, mixed with brown sugar or sea salt


• Overnight foot treatment (slather feet & put on some cotton socks)


• Face mask, mix with a little raw honey (for the antibacterial properties)


• Deep conditioner for hair (click here for several recipes)

As far as eating coconut oil goes, my container recommends that you consume 3 tablespoons of coconut oil per day. Consider using coconut oil as follows:

• As cooking oil (it has a high heat tolerance)


• Like butter on toast or muffin


• In your smoothie (I think mixing with some tropical fruits sounds yummy)


• Some people just eat it by the spoonful
  

Other fun facts about coconut oil:

• It does not get rancid like other oils and may be kept unrefrigerated for up to a year.


• It melts at 76 degrees F. I love scooping out a bit and having it melt in my hand when I use as a moisturizer.

More research on coconut oil can be found here.

- Shannan

Sources: Organic Facts, Style 101, Eco Chick

Veggie of the Month - Tomatoes

I will never forget the day about 3 1/2 years ago (my girls were 1 1/2) and we were invited to a birthday party for one of my friend's kids. Everyone was milling around munching on all kinds of party treats and my kids were sitting at the kitchen island eating all of the grape tomatoes out of the veggie tray. I was proud, but definitely surprised. They have been snacking on them ever since...

Tomatoes, though actually a fruit, are commonly considered and prepared as a vegetable since they don't posses the sweet taste of most fruits. Instead, they have a subtle sweetness along with a slightly bitter and acidic taste. Tomatoes are an excellent source of vitamins c, a and k and the phytonutrient lycopene.

Lycopene, a carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene and its abilty to help protect cells and other structures in the body from oxygen damage has been linked in human research to the protection of DNA inside of white blood cells. In addition, lycopene' antioxidant quality has been shown to contribute to the prevention of heart disease.

The lycopene in tomatoes has been know to be helpful in reducing the risk of prostate cancer, pancreatic cancer, colorectal cancer, breast cancer, lung cancer, endometrial cancer and heart disease. Tomatoes have also been credited with improving cholesterol profiles, reducing blood-clotting tendencies, as a natural anti-inflammatory, maintaing good bone health, reducing stress and helping against colon cancer, diabetes and migraines.

And if that isn't enough good news regarding tomatoes, when eaten along with broccoli additional cancer-fighting effects have been recognized. In fact, this combination of vegetables eaten together have been shown to greatly outperform other diets in lab testing.

When choosing tomatoes and tomato products choose organic. Organic ketchup delivers three times as much of the cancer-fighting carotenoid, lycopene, as non-organic brands. Lycopene has been shown to protect not only against prostate, but breast, pancreatic and intestinal cancers especially when consumed with fat-rich foods like avocado, olive oil or nuts. This is because carotenoids are fat-soluble so they are absorbe into the body along with fats. Holy guacamole!

When choosing your tomatoes:

- Make sure they are a deep rich color. This is not only a sign of a delicious tasting tomato, but deep color also indicates a greater supply of of the health-promoting phytonutrient red pigment, lycopene.

- Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises or soft spots.

- Choose canned tomatoes produced in the United States as many foriegn countries do not have as strict standard for lead content in containers. This is important with tomatoes due to their acidic nature and abilty to cause corrosion.

- Store tomatoes at room temperature as they are sensitive to cold and it will impede their ripening process.

As usual, for the most health benefits, use whole tomatoes whenever possible. Some tomatoes products such as tomato paste is processed without the skin, a significant source of those great carotenoids.

So what do you think about some whole wheat pasta smothered in tomato sauce with a side of broccoli for dinner? Sounds good to me!

- Shannan

Source: For a more in depth look at the health benefits of tomatoes visit The World's Healthiest Foods.

Eat Well Guide

My friend Michelle just introduced me to a great website called the Eat Well Guide. I spent this morning looking it over well and decided that it was definitely worthy of a complete post. This is a great tool and I would love to see the word get out so that more vendors and consumers could find each other.

The site has many great features, but let me tell you about a few...

If you go to the home page, you are immediately given a search page. You can enter your zip, city & state, or keyword and do a search. I searched my zipcode for the default 20 miles and the site presented me with local wineries, caterers, farmer's markets, stores, butchers, farmers, restaurants, etc. that meet their criteria To meet their criteria the vendor must be sustainable and organic. Check out their FAQ page for more information on what meets their criteria. This is a great starting point for those just starting to look for organic food or for those trying to put a coop together. After you do your search, you can click on areas of interest and save them into your own notebook to reference later.

Another really cool feature is their Plan a Trip feature. I entered the city I live in and and another city about an hour away and the site listed every listing along the way. You can set it to search specifically for restaurants if you wanted to find a place to eat, for stores to drop into, or for farms to check out. How fun! There are also Local Guides for large metropolitan areas so for instance I can just print off the Phoenix guide next year if we travel out that way.

As I was looking through my local places, I noticed that an organic flour mill that I am familiar with wasn't listed. There is a Suggest Listing tab to suggest local places to add. This is a nice feature to help them round out their site and get local vendors more exposure.

The site also has a blog titled The Green Fork which has a variety of newsy posts about what is going on in the world of organic food. They also feature farms and vendors from across the country. I found it very interesting and look forward to reading more about what is going on around the country.

There are many more neat features and things to discover on this site and I highly recommend taking a few minutes and finding out the awesome resources right in your back yard.

Karla

Don't Be a Junk Food Vegetarian

Not all vegetarians are created equal...I was hanging out with a new friend of mine a couple weeks ago and we started talking food and nutrition, which happens a lot when I am with people. She was explaining how hard it was to cook for her family because of her husbands eating habits - he is a vegetarian. I thought to myself, that's not so bad there are lots of great vegetarian dishes and you can always have a salad right? If she and the kids weren't vegetarians it is pretty easy to add meat on occassion. She went on to tell me all of the other things he wouldn't eat like vegetables!

This got me thinking. Whether someone has cut meat out of their diet for health reasons, to support animal rights or just because they don't like it, they still need to be aware of what they are eating. A person can live their whole life on mac and cheese, potatoe salad and pretzels, but that doesn't mean they are eating a healthy diet like most people assume when they hear vegetarian.

A healthy vegetarian diet is a well rounded diet full of fruits, veggies, legumes, whole grains, nuts and seeds. And depending on which kind of vegetarian you are, you may or may not consume fish, eggs, cheese and other dairy products. The key to a healthy vegetarian diet is the same as those who do eat meat - a good variety of whole foods.

In case you are interested, here are the most popular types of vegetarians:

1. Pescatarian (also spelled pescetarian) The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.

2. Flexitarian/Semi-vegetarian You don’t have to be vegetarian to love vegetarian food! “Flexitarian” is a term recently coined to describe those who eat a mostly vegetarian diet, but occasionally eat meat.

3. Vegetarian (Lacto-ovo- vegetarian) When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians (“lacto” comes from the Latin for milk, and “ovo” for egg).
Lacto-vegetarian is used to describe a vegetarian who does not eat eggs, but does eat dairy products.
Ovo-vegetarian refers to people who do not eat meat or dairy products but do eat eggs.

4. Vegan Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin. Many vegans also refrain from eating foods that are made using animal products that may not contain animal products in the finished process, such as sugar and some wines. There is some debate as to whether certain foods, such as honey, fit into a vegan diet.

5. Raw vegan/Raw food diet A raw vegan diet consists of unprocessed vegan foods that have not been heated above 118 degrees Fahrenheit. “Raw foodists” believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.

6. Macrobiotic The macrobiotic diet, revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. Perhaps the most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed.

A note about children and teens:

Many children are not huge meat fans and would choose to sustain themselves on pasta and crackers. If this is the case with your child, I say be persistant. You don't need to force them to eat meat, but it is important to encourage variety. Offer children fruits and vegetables at every meal and limit snack choices. If the choice is sliced apple or carrot sticks don't fold. It is important to be consistent and talk to them about healthy choices.

As far as teenagers go, many decide that meat is not for them as they explore their convictions. Once again, that is great, but the same thing goes. You may need to teach your teen that just dropping the meat doesn't make the meal healthy. Good vegetarians eat their veggies!

Go to KidsHealth.org for more information on kid-friendly vegetarian diets.

Sources: About.com, medfinds.com

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


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