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

Galactogogues...What?

I just love the technical term for herbs or medications that are used to stimulate an increase in milk production while breast feeding. It sounds like something you might encounter while watching Star Trek.



Most of our regular readers know that I'm pregnant. I have about 5 weeks left until baby and I'm finally getting a few things ready for the big day. This is our third and it's funny how much less you actually "do" to get ready the third time around. I've had some issues with low milk supply during breastfeeding with my other two though and have been researching ways to encourage my body naturally to produce enough milk. There are so many things out there, but one thing I'm definitely stocking up on is herbs to make teas. I thought I would share some of my research with you - if you aren't currently breastfeeding, pass this information on to an expectant or new mother that you know - she will thank you!



Most Common Herbs: These herbs are the most commonly used to stimulate milk production. They can all be purchased in bulk and used as a tea and/or mixed together for a tea blend. My favorite place to buy cut, bulk herbs and seeds is our affiliate Mountain Rose Herbs. They have a great variety of herbs, fantastic quality, and reasonable prices.

• Fenugreek (Trigonella foenum-graecum)




• Goat's Rue (Galega officinalis)




• Milk Thistle (Sklybum marianum)




• Blessed Thistle leaves (Cnicus benedictus)




• Borage Leaves (Borago officinalis)




• Hops (Humulus lupulus)




• Alfalfa (Medicago sativa)




• Anise (Pimpinella anisum)




• Raspberry Leaf (Rubus Idaeus)




• Nettle Leaf (Urtica dioica)




• Fennel (Foeniculum vulagare)




• Caraway Seed

Galactogogue Brew: My OB gave me this great recipe for a breastfeeding tea that can be made at home.

1 oz dried Blessed Thistle or Borage leaves

1 oz dried Raspberry leaves or Nettle leaves

1 teaspoonful of any of these seeds: Anise, Cumin, Fennel, Caraway, Coriander, Dill

Place leaves in a half-gallon jar and fill to the top with boiling water. Cap tightly and let steep overnight. Strain out herbs and refrigerate liquid until needed. As you get ready to nurse, pour off one cupful of the brew and heat it almost to a boil. Pour it over a teaspoonful of any of the aromatic seeds listed above. Let it brew and cool for 5 more minutes before drinking.

I know that some may not want to mess around with cut herbs or making your own teas. Weleda makes a highly praised nursing tea that incorporates several of the herbs listed above. You can read more about that by clicking the link below.

Karla

Serving Size

As I implement my New Year's resolution to eat more fruits and vegetables (again), I realized that I needed a refresher on what a serving actually equates to.

The United States Department of Agriculture sets a serving size for fruit or vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving. How did the USDA decide that one-half cup is a serving size? The decision was based on the portion sizes that people typically eat, ease of use and nutritional content of fruits and vegetables.

Many experts suggest we need from five to nine servings of fruits and vegetables every day. That is a total. Older or inactive women and smaller children need at least three servings of vegetables and two servings of fruit. Growing kids, teen girls, most men and active women would eat at least four servings of vegetables and three servings of fruit everyday. Teen boys and active men should eat at least five servings of vegetables and four servings of fruit. Unfortunately many people fail to eat even five servings each day.

Here are some typical serving sizes for fruits and vegetables:

Fruits
one banana
six strawberries
two plums
fifteen grapes
one apple
one peach
one half cup of orange or other fruit juice

Vegetables
five broccoli florets
ten baby carrots
one roma tomato
3/4 cup tomato juice
half of a baked sweet potato
one ear of corn
four slices of an onion

a serving of lettuce is about 1 cup or a cereal bowl full

And don't forget the easiest way to pack in the fruits and veggies - smoothies and juice. When I need a boost, I start juicing. It seriously energizes me and it will do the same for you.

- Shannan

Making Your Own Sauerkraut

Just before the Christmas holidays I tried my hand at making my own sauerkraut. I've never been a huge fan of sauerkraut, but after reading more about the benefits of fermented foods and especially vegetables, I decided to give it a shot. Well now I'm hooked. I love it and try to find a way to eat a little of it every day. As is usually the case, I couldn't believe how incredibly simple it is to make your own sauerkraut.

Why eat lactofermented foods?

Fermented vegetables like sauerkraut contain lactobacilli that enhance the digestibility of the food and increase the vitamin and mineral content. These beneficial bacteria produce helpful enzymes as well as antibiotic and anti carcinogenic substances. The lactic acid produced in the fermentation process keeps the foods in a state of perfect preservation and promotes the growth of healthy flora throughout the intestine.

How to make your own sauerkraut

It can really be just this easy...

1. Shred a head of cabbage very fine and add a tablespoon of salt.



2. Work the cabbage either with a wooden mallet, potato masher, or like I did, with my bare hands, until the cabbage starts to get soft and release some moisture.



3. Pack the shredded cabbage in a glass, quart mason jar and pour any liquid over the top. Pack the cabbage down until the liquid completely covers the cabbage.



4. Put a lid on the jar and store in your pantry for two weeks. I stored mine for two weeks and found the flavor was great. I've read that sauerkraut needs only one week for good flavor or that some even let it ferment 3-4 weeks.



5. Once you open the jar, keep it in the refrigerator and use. It will continue to slowly ferment and add flavor in the refrigerator.

How to use your sauerkraut

This was hard for me as I didn't use sauerkraut regularly before, but my favorite thing to do is to make a lettuce and tomato sandwich and top it with sauerkraut. Yum! I've heard of using it on tacos, with any meat, over salads, and etc. Some like to just eat it plain. Of course there is always corned beef sandwiches...you decide.

If you want to make a lot of sauerkraut at once and have a few extra bucks laying around, you might consider purchasing a German crock. Check the link below for some great recommendations!

Enjoy!

Karla

Happy New Year!

Well here we are - 2010, today is the day that most everyone goes back to work or school and life's routine is restored. The new year is a time to reflect on where we are and where we want to be. So I am here to say, clean out your cupboards and throw away whatever cookies remain from your holiday celebrations.

I, of course, made some pretty hefty healthy eating resolutions at the beginning of 2009 that I kept for a while but have definitely strayed from this holiday season, but that is not going to stop me this year. I won't bore you with the details, but I am back on track as of today. In fact, I have already enjoyed a delicious bowl of granola for breakfast vow to eat up all of the fruits and vegetables delivered to my door a couple days ago.

I will also be recommitting to the gym and my workout this week. My kids don't start school again until tomorrow so that is the first day of the rest of my exercise routine. I hope you start yours too. Remember how great walking is? Try to do it 3-5 times per week.

And lets not forget about water. I feel a little puffy from the salty foods I have eaten over the holidays. I am also recommitting to water, drinking my eight glasses a day.

So, whatever your 2010 goals are, I wish you luck. Karla and I are looking forward to a great year of blogging and learning more about what we can all do to Live a Whole Life.

- Shannan

Holiday Giveaway Results

Okay! Finally - let's announce the winners of our Skoy Cloth and Zkano socks giveaways! Thank you so much for all the great comments - we got some fun ones, including a song about socks! I laughed so hard! Thanks Jayne G!

For the Skoy Cloths we have two winners - they are Kstrange and mom2rian. I will email both of you to get more information.

For the Zkano socks, although I would love for all of you to win, I could only pick one. Jayne G you are our winner! Congratulations!

If you weren't one of our lucky winners - don't forget to check out the Skoy and Zkano websites where you can purchase their great products for yourself.

I'm planning to take the rest of this week off from blogging. I will be back next week with some new and exciting posts and can't wait to start the New Year. I hope that you will all have a very Happy New Year celebration with your friends and family!

Karla

Frankincense and Myrrh

Here is a post I wrote last year around Christmas time and thought you might enjoy reading again. Enjoy!

"Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, magi (a caste of wise men specializing in astology, medicine and natural science) from the east arrived in Jerusalem saying 'Where is He who has been born King of the Jews? For we saw His star in the east, and have come to worship Him. And they came into the house and saw the Child with Mary His mother; and they fell down and worshiped Him; and opening their treasures they presented to Him gifts of gold and frankincense and myrrh." Matthew 2:1, 11

Just out of curiousity I took a look at the significance of frankincense and myrrh. I always wonder about things and I wondered why those might have been the gift of the Magi. It turns out frankincense and myrrh are very significant both historically and for our benefit today.

They are considered herbal remedies and are both derived from the resin (sap) of two different trees found mostly on the Arabian peninsula. Myrrh (Commiphora myrrha) is derived from resin found in the stems of this bushy shrub. Frankincense is a resin from the tree Boswellia. The tree is cut and the sap runs for several weeks and then hardens into "tears" which are harvested and sold. At the time of Jesus birth the Roman Empire imported these two spices and they were actually worth their weight in gold.

Historical Uses of Myrrh

• In Moses time, Myrrh was used in the Tabernacle and as an ingredient of a holy annointing oil and incense.
• Additive to wine. Pliny the Elder refers to myrrh as being used to fumigate wine jars before bottling.
• Embalming ointment - In ancient times, myrrh was used in Egypt for embalming the dead. Myrrh was also used to prepare the body of Jesus for burial after the crucifixion. John 19:39-40
• Penitential incense in funerals and cremations.
• For many of the ancients myrrh was a favorite perfume which would keep it's fragrance for years if kept in an alabaster pot.

Historical Uses of Frankincense

• Used as an incense
• Egyptians ground the charred resin into a powder called kohl which they then used as a black eyeliner.
• Frankincense was first introduced to Europe by Frankish crusaders which is where our name for it is derived from...Frankish Incense - Frankincense.
• The main use of frankincense was in embalming the dead because it would preserve the body from putrefaction until burial or cremation. The emperor Nero at the funeral of his second wife Poppaea, burnt in excess of the total annual production of Arabia.
• Clumps of frankincense were discovered among the treasures buried in the tomb of Tutankhamen who died in 1339 BC

Natural Healing Properties of Myrrh

1. Acts as an antiseptic and disinfectant making it useful for abscesses, boils, sores and wounds. Interestingly, myrrh is a bacteriostatic inhibitor which stops the production of Staph and E. Coli bacteria.
2. Acts as an expectorant making it usesful for asthma, bronchitis, colds, flu, sinusitis, and sore throats. Myrrh mixed with red raspberry leaves makes an excellent mouth wash and gargle for relief of sore throats.
3. Acts as a deoderizer and works well as a mouth rinse for bad breath and periodontal disease. Powdered myrrh will strengthen the gums and naturally whiten teeth.
4. Stimulates the immune system and can help with auto-immune disorders like rheumatoid arthritis, lupus, and osteoarthritis.
5. Stimulates gastric secretions
6. It's blood moving properties can purge stagnant blood out of the uterus making it useful in treating amenorrhea, dysmenorrhea, menopause, and uterine tumors.
   

Natural Healing Properties of Frankincense

1. In Chinese medicine, frankincense is used orally for digestion and healthy skin.
2. Certain types of frankincense can be chewed as a gum. Used in this way it elimintates bad breath and the juice derived from the gum is thought to benefit the kidneys and the liver.

You can still enjoy the healing and aromatherapy benefits of these products today. Check out our affiliate Mountain Rose Herbs for Frankinsense powder and essential oil; and Myrrh resin, powder and oil.

Shannan and I wish all of you a very merry Christmas!

-Karla