Weekly Menu and Recipes

As always... Every other night meatless (and delicious!).  All produce is organic, all bread and pasta is whole wheat, all rice is brown, all meat is, at least, all natural (preferably organic), and all dairy is, at least, rBST-free (preferably organic). Enjoy!

Fettuccine with Creamy Red Pepper Sauce

http://www.foodnetwork.com/recipes/ellie-krieger/fettuccine-with-creamy-red-pepper-feta-sauce-recipe/index.html

Santa Fe Burgers

http://www.foodnetwork.com/recipes/bobby-flay/santa-fe-burger-recipe/index.html

Note: This would work with or without the homemade queso sauce. I would substitute a small amount of sharp cheddar or even goat cheese, just let it melt on the burger while grilling.

Pasta Fagioli

http://www.foodnetwork.com/recipes/food-network-kitchens/cranberry-bean-pasta-fagioli-recipe/index.html

Turkey Meatloaf with Roasted Potatoes and Broccoli

http://www.foodnetwork.com/menus/weeknight-dinner-family-meal/index.html

Vegetarian Shepherds Pie

http://www.foodnetwork.com/recipes/vegetarian-shepherds-pie-recipe/index.html

The Banana Bread Replacement

Who doesn't LOVE banana bread?! It is so, so, so good, but, traditionally made, it is also so, so, so bad for you. Standard recipes include bananas (healthy) added to 2 cups of white flour, 1 cup of white sugar, and 1/2 cup of oil (not healthy). As I stared at the overripe bananas on my counter this morning, I pondered my options. and decided to take a traditional recipe and amp up the nutrients by substituting healthy ingredients. This was one of my first times changing and adding so many ingredients in a recipe, so I was very pleased with the delicious results.

Banana Maple Oat Bread

1 1/2 cups white whole wheat flour
1/4 cup oat bran
1/4 cup rolled oats
1 1/2 tsp baking powder
1/2 tsp baking soda
pinch of sea salt
3-4 ripe, mashed bananas
1/2 cup applesauce
1/4 cup flaxseed meal
1 egg, beaten
1/2 cup pure maple syrup
1/4 cup sugar (I'm not convinced that this is necessary, but I didn't want to stray too far- try it without!)

• Preheat oven to 350 degrees. 
• Grease and flour a bundt pan or two loaf pans.
• Combine flour, oat bran, rolled oats, baking powder, baking soda, and salt in a large bowl. Make a well in the center.
• Combine bananas, applesauce, flaxseed meal, egg, syrup, and sugar. Add to dry ingredients.
• Fold all ingredients together and then pour into prepared pan(s).
• Bake for 50-60 minutes, turn out onto a cooling rack, slice, and enjoy!

Weekly Menu and Recipes

Five healthful and delicious dinners. Meatless every other night. Make sure you are using only the best ingredients: fresh, local, all natural, organic, whole wheat, etc...

Day One.

Grilled Chicken Tostadas 

http://www.foodnetwork.com/recipes/food-network-kitchens/grilled-chicken-tostadas-al-carbon-with-grilled-tomatillos-and-queso-fresco-recipe/index.html

Day Two.

French Three Onion Soup- serve with a green salad and homemade vinegarette

http://www.foodnetwork.com/recipes/food-network-kitchens/french-three-onion-soup-recipe/index.html

Day Three.

Turkey and Spinach Lasagna

http://www.foodnetwork.com/recipes/emeril-live/turkey-and-spinach-lasagna-recipe/index.html

Day Four. 

Breakfast For Dinner- Blueberry Buckwheat Pancakes- serve with uncured bacon, turkey bacon, or turkey sausage.

http://www.foodnetwork.com/recipes/ellie-krieger/blueberry-buckwheat-pancakes-recipe/index.html

Day Five.

Surf and Turf Paella

http://www.foodnetwork.com/recipes/food-network-kitchens/surf-n-turf-paella-recipe/index.html

Cookware

Have you ever wondered what kind of cookware to buy? There are so many choices! Non-stick (Teflon), stainless steel/clad, copper, aluminum, cast iron, enamel/porcelain coated... I'm sure that there are others that I've missed. Not only is there the question of which kind will cook your food the best, but you also have to wonder which one is the safest. Here's what I've found:


Nonstick- this type of cookware is coated with Teflon or various other similar materials. Tests have been done by the Environmental Working Group (EWG) which indicate that within 2-5 minutes of heating nonstick pans, they begin emitting toxic fumes. Depending on the temperature, up to six chemicals can be released including two carcinogens. These fumes have been shown to cause an illness in domesticated birds called Teflon Toxicosis which causes their lungs to hemorrhage, fill up with fluid, and suffocate them. In humans, this illness is called polymer fume fever. It causes temporary flu-like symptoms, though no long-term effects have been studied to date. Equally horrible, when scratched, plastic and aluminum are leached into your food. In a study done at John Hopkins Medical Center, the toxic chemicals in nonstick pans were found in the umbilical cord blood of in 99% of the 300 babies tested. Do yourself a favor and get rid of these pans.


Aluminum- Aluminum is dangerous to humans. There is no question that aluminum pans leach into our food; however, it does seem to be a negligible amount - maybe 3mg per serving of food. The question is whether you are interested in ingesting even a small amount of aluminum if you don't have to. Aluminum accumulates in various tissues and organs of your body. It competes with calcium for absorption into your body which could contribute to osteoporosis-type issues. It has been shown to slow growth in infants. With effects like these, I wold recommend using another type of cookware.


Stainless Steel- This has been advocated as safer than aluminum, but it's still not perfect. If it becomes scratched, stainless steel can leech small amounts of nickel into your food. Nickel is not considered toxic in these small amounts, but can cause allergic reactions. It also doesn't generally conduct hear evenly, so you might be better off with copper lined or clad stainless steel. 


Cast Iron- This is my personal favorite. Not only does it conduct heat very well, but it also keeps me from burning food on my gas stove (which is much hotter than my old electric one!) Cast Iron lasts basically forever, when treated well. It also leaches essential iron into your food. Cast iron is inexpensive and available everywhere. 


Bottom line- get rid of your nonstick and aluminum cookware. If you don't want to spend a ton of money on a new stainless steel set, spend a little and buy a cast iron dutch oven and frying pan. Those two pieces will do almost everything for you! 




References
http://eartheasy.com/blog/2009/01/healthy-cookware/
http://www.care2.com/greenliving/the-safest-cookware.html#
http://www.passionatehomemaking.com/2009/01/safe-cookware-for-your-family.html

The Microwave Popcorn Replacement

Popcorn is one of my absolute favorite snacks! Not only is it a healthful whole grain, it's also full of vitamins, minerals, antioxidants, and fiber. All that, plus it's delicious, filling, inexpensive, and easy to prepare. It can be salty or sweet or both. It is really the perfect snack.

The problem with popcorn comes when you buy it in prepackaged bags and microwave it. Not only is it about three times the price to buy microwave popcorn, but it doesn't taste as good, and it is full of toxic chemicals!

One of the big problems is the bag which, when heated, leaches these toxins into your popcorn. A report by the FDA indicates that the coating on popcorn bags breaks down into perfluorooctanoic (PFOA), which the EPA calls "a likely carcinogen". Secondly, that delicious fake butter contains something called diacetyl. Diacetyl is single-handedly repsonsible for an actual medical condition called "popcorn lung" or bronchiolitis obliterans which causes difficulty breathing and incessant cough. This is evidently caused by inhaling diacetyl and is most common in factory workers, but there has been at least one reported case of an avid consumer of popcorn getting sick. And to top it all off, some types of microwave popcorn still contain trans fats. 

So, what to do? Easy! Make it yourself it's easier than you think... here are some recipes:

Air Popped Popcorn

This doesn't really require a recipe. Turn on the machine. Pour in the kernels. Catch the kernels in the bowl (this is the trickiest part). :)

Stove Top Popcorn

3 TBSP Canola Oil

1/3 cup popcorn kernels

3 quart covered saucepan/pot

Add oil and kernels to pan. Heat on medium-high heat, gently shaking the pan to keep the kernels moving as they pop. When the popping stops/slows, remove from heat and pour into serving bowl. Delicious with Nutritional Yeast (see earlier post to learn about nutritional yeast).

Kettle Corn

Definitely a special occasion food since it involves white sugar, but delicious nonetheless, and we have to live a little, right!? 

1/4 cup canola oil

1/2 cup popcorn kernels

1/4 cup white sugar

1 tsp sea salt

3 quart covered saucepan/pot. 

Heat oil and kernels. Sprinkle sugar on the kernels when they sizzle. Cover and shake over the hear until the popping slows/stops. Pour into serving bowl and sprinkle with salt.

Great Organic Deals

One of the biggest complaints about organic food is the price. Admittedly, some of it is a bit pricier than traditional chemical, antibiotic, and hormone-ridden foods. But, the good news is that organic food is really quite accessible if you shop around, use coupons, and make eating safe food a priority. Here is a list of the foods that I consider easy, inexpensive, no-brainer switches to organic. I have included the approximate price that I usually pay at my mainstream grocery store... obviously all stores are different, so you may pay a little more or a little less. If you are fortunate enough to have a Trader Joe's nearby (as I am) then you might pay much less (I LOVE YOU, TRADER JOE'S!) :)

So here's the list...

1. Carrots- very minimal price difference for a vegetable that is normally grown in pesticide-filled soil and then eaten raw. I think I pay between .99-$1.50 a bag.
2. Celery- how often do you go through a head of celery? Less than once a week, I bet. This is listed as one of the most important pieces of produce to eat organic and the price difference isn't much. I pay $2 a head.
3. Kid's yogurt- Stonyfield has so many coupons available that there is no reason to give your kids the other stuff. With a coupon I pay $2.50 for a 4 pack.
4. Ketchup and mustard- with the amount of time that it takes to go through a container (months, for me!)  it is worth the extra 50 cents or so. 
5. Crackers- look for the store brand organic crackers or Annies's (at Target) you may get a little less in the box, but the price is about the same as traditional. Stretch the box to last as long by eating fruit and veggies instead!!! $3-4 a box.
6. Boxed cookies- I'm a big baker, so we don't buy much of these... plus they are probably not the best thing to be eating. But if you must, organic is the way to go. Newman-O's (which are similar to Oreos) are comparably priced and quite tasty. There are plenty of others out there, too. If you get less in a package- consider yourself lucky and go eat some fruit instead! :) $3-4 a box.
7. Macaroni and Cheese- Yummiest and best for you homemade, but I don't know many mom's who don't use this for lunch in a pinch (if you don't- you're a better mama than me). Try Annie's mac and cheese. There is a very minimal price difference if you get it at Target (who for some reason, has Annie's foods much much cheaper than the grocery store). Back to Nature also has some which is reasonably priced. Maybe $1.50 a box...? I'm not positive on this one.
8. Jam- I'm planning on making my own this summer (and so will you when I tell you how!!), but until then... it's important to me because it's full of concentrated fruit (and non-organically- that's concentrated pesticides). It lasts a couple weeks and you might pay a dollar more. I pay $2.99 a jar.
9. Oats- We should all be eating lots of these and the switch costs pennies. I think I pay $1.50-2 a canister. It's less if you buy them in bulk at the health food store!
10. Cereal- Cascadian Farms always has coupons out there and some grocery stores do buy one, get one (with which you can use two coupons and save a ton!). They even have some kid friendly flavors, which are made much more healthfully than traditional kid's cereals. Store brand organic is also a great deal (Publix Cheerios are a steal at $3.99 for a huge box). 
11.  Canned tomatoes- These are similar to jam in that they are sprayed heavily with pesiticides and then concentrated down into cans. Muir Glen puts a lot of coupons out and store brands are reasonable. I pay $2.19 a can.
12. Pasta-  Watch for sales, but store brands are very well priced. I pay $1.39 a box for organic, whole wheat spaghetti.
13. Beans- We eat a LOT of beans in our family, and for that reason, we only eat organic. You're going to save money by buying them dry, but I usually just get canned. I pay $1.13 a can.
14. Canned/boxed soup- Make your own! But if not, watch for sales. Wolfgang Puck is very well priced and Muir Glen has lots of coupons. Look at the ingredients in regular soup and you will want to make the switch. I pay about $2 a can.
15. Bottled Iced Tea- Sweet Leaf Green Tea with Mint and Honey is one of our favorite drinks! I pay $1.50-2 a bottle. 

These are just a few of the amazing deals out there. I encourage you to make these changes now, and then systematically start switching out your other foods for organic. One thing to remember is to make it yourself when you can! Typically, whole foods are less expensive than packaged foods (and much, much better for you!) Take a look at your grocery receipt from last week, I bet if you added up how much you spent on unnecessary and unhealthy packaged food, you could have bought all organic produce, meat, and/or dairy! One frozen, ready-to-eat dinner costs $6-8... you could make it yourself and use the savings to make a big difference in the way you eat. One bag of Doritos costs $4, skip the Doritos and switch something to organic. Name brand toilet paper and paper towels are ridiculously expensive- switch to the store brand recycled stuff and save a ton! Everyone has places in their shopping that they can cut back... find yours and make some changes today! Happy shopping!
 

Green Your Clean: Laundry Detergent

If you're anything like me, you probably want to limit your family's exposure to chemicals- especially in your own home. In trying to do this, one thing you have to consider is your laundry detergent. As lovely as freshly laundered towels smell and feel, have you ever stopped to look at what's in your detergent? Or your fabric softener? Or your dryer sheets? Or your stain lifter? Chemicals. That's what. Lots of them. But they don't want you to know that... do you know what it says on most laundry detergents?

• Cleaning agents (anionic and nonionic surfactants)
• Buffering agent
• Stabilizer
• Brightening agent
• Fragrance

How... vague of them. Does it make the towels a little less lovely when you know that they are covered in Linear alkyl sodium sulfonates, Petroleum distillates, Phenols, Optical brighteners, Phosphates, Sodium hypochlorite, EDTA (ethylene-diamino-tetra-acetate), and Petroleum-based artificial fragrances? ick. Some possible side effects of these chemicals... cancer, lung damage and inflammation, toxicity affecting the central nervous system, heart, lungs, blood vessels, and kidneys, reproductive, endocrine, and immune system damage, skin and eye irritation, allergic reactions, and death (seriously). Not to mention the SEVERE damage that they do to the environment: unbalancing ecosystems, releasing toxins such as benzene, feminizing male fish, redissolving and releasing toxic heavy metals back into the environment, and various other toxic effects on animals and fish.

You may think that the "Free and Clear" options out there are a safe bet. Wrong. It's true that they usually don't have the fragrances and dyes. Sometimes they are biodegradable or hypoallergenic... but that doesn't mean that they are free of dangerous chemicals. You MUST carefully read labels in order to be sure that your laundry products are safe.

What to look for:

• Plant based surfactants
• Free of enzymes, phosphates, chlorine, and petroleum ingredients
• Sustainable ingredients
• Non-toxic
• Biodegradable 
• Scented with essential oils (only). 

I recommend ECOS Liquid Laundry Detergent or Trader Joe's Liquid Laundry Detergent. I am not an advocate of Walmart by any means, but I know that they sell ECOS for about $10 for a large bottle. I'm sure you can also purchase it online.


Happy washday!


References:
http://www.sixwise.com/newsletters/05/07/06/the-toxic-dangers-of-typical-laundry-detergent.htm
http://www.ecos.com/pages/specsub/eliqsp.html

Weekly Menu and Recipes

As always... all produce is organic, all bread and pasta is whole wheat, all rice is brown, all meat is at least all natural (preferably organic), and all dairy is at least rBST-free (preferably organic). My recipes are designed to feed two adults, you will have to adjust the linked recipes to fit your family size. Enjoy!

Day One.

Pasta Pesto

Toss 8oz cooked pasta with homemade pesto (recipe follows).

http://www.foodnetwork.com/recipes/ina-garten/pesto-recipe2/index.html 

*To save some money, I use only walnuts in my pesto. Pine nuts are twice as expensive, and in my opinion, they don't make much of a difference in the flavor. 

Day Two.

Roasted Chicken

Brown Rice Pilaf

Lemon Broccolini

Roast Chicken

5lb Whole Chicken, giblets removed 

several cloves of garlic, smashed

1 medium onion, quartered

1 lemon, halved

3 TBSP olive oil

salt and pepper

thyme

garlic powder

-Place chicken in a roasting pan, rub with olive oil and lemon juice inside and out. Stuff cavity with lemon halves, onion, and garlic. Season inside and out with salt, pepper, thyme, and garlic powder. Roast for 1 1/2 hours at 425 degrees or until juices run clear. Rest for 10 minutes before carving.

Brown Rice Pilaf

1 cup brown rice

2 1/2 cups low sodium chicken broth

1/2 medium onion, chopped

2 cloves garlic, minced

2 TBSP olive oil

salt and pepper

1/4 cup sliced almonds

-Heat oil over medium heat in medium saucepan with cover, saute onion and garlic until soft. Add rice and saute for 2 minutes more. Add chicken broth and bring to a boil. Reduce heat, cover and simmer until all broth is absorbed, about 45 minutes... Don't peek or stir. Remove from heat and let sit for 10 minutes. Fluff with fork, season with salt and pepper, and stir in almonds.

Lemon Broccolini

http://www.foodnetwork.com/recipes/healthy-appetite-with-ellie-krieger-/lemon-broccolini-recipe/index.html

Day Three.

Mexican Pizza

http://www.foodnetwork.com/recipes/ellie-krieger/mexican-tortilla-pizza-recipe/index.html

*I use regular whole wheat pizza crust instead of tortillas. It makes it a little more filling and meal-like. Make your own or buy an all natural pre-made crust.*

Day Four.

Grilled Steak, seasoned with sea salt and pepper (Limit to a 4oz serving)

Parmesan Mashed Potatoes

Green Beans with Mushrooms and Shallots

http://www.foodnetwork.com/recipes/ellie-krieger/parmesan-mashed-potatoes-recipe/index.html

http://www.foodnetwork.com/recipes/green-beans-with-mushroom-and-shallots-recipe/index.html

Day Five. 

Minestrone 

Whole Grain Baguette

http://www.foodnetwork.com/recipes/ellie-krieger/minestrone-soup-recipe/index.html

The Baking Soda List

Baking Soda is another one of those amazing products that can do almost anything. It's dirt cheap and completely safe and natural. 

Quick science lesson... Baking Soda is actually the mineral, sodium bicarbonate, which occurs naturally in all living things. It's function is to balance pH (keep them from being too acidic or too alkaline). It can be manufactured by mining sodium carbonate and dissolving it in a solution through which carbon dioxide is bubbled. Baking soda's ability to balance pH is one of the things that makes it such a useful, multi-purpose product.

So, here's the list...

To Deodorize:  

1. Small bowl or box in the refrigerator and freezer.

2. Sprinkle in garbage and diaper pails and inside each new bag.

3. Soak containers in a solution of baking soda and water.

4. Sprinkle in drains and garbage disposals and then run warm water.

5. Sprinkle carpets, let sit for 15 minutes, then vacuum.

6. Sprinkle in litterboxes.

7. Sprinkle your dog and then brush. 

8. Sprinkle in your laundry hamper between washdays.

9. Add to each load of laundry.

10. Sprinkle camping gear and sports gear before putting it away for the off season.

To Clean

11. Sprinkle on a damp cloth or sponge to use as a light scrub. Rinse with water.

12. Clean silver with a paste of 3 parts baking soda to 1 part water. Rinse with water.

13. Remove scuff marks from floors by sprinkling and wiping up with a damp cloth.

14. Clean pans with baked on food or grill racks by sprinkling and then soaking overnight.

15. Clean stains off kitchen or bathroom surfaces with a paste of baking soda and water. 

16. Clean hairbrushes and combs by swishing in baking soda and water.

17. Clean a carpet spill as normal, but then sprinkle with baking soda and vacuum.

18. Clean toys or lawn furniture with 1/4 cup baking soda per quart of water. Rinse.

19. Pre-treat grease stains with a baking soda paste.

20. Clean mildew from kiddie pools with baking soda and warm water.

21. Clean thermoses and coolers with baking soda and warm water.

22. Run your (empty) dishwasher through a cycle with baking soda instead of detergent.

23. Clean/deodorize garlicky or fishy hands by scrubbing with baking soda paste.

24. Use to remove melted plastic bread wrapper from toaster. Dampen cloth and make a mild abrasive with baking soda.

Other Ideas

25. Throw handfuls of it at the base of grease or electrical fires to put out.

26. Can be used in pools to balance pH... see Arm and Hammer website for details.

27. Keep drains clear by occasionally pouring 1/4 cup down and and then running hot water.

28.1/2 tsp in 4oz of water every 2 hours as an antacid. (Not more than 7 times per day-- not more than 3 times per day if you are over 60 years old). 

29. Sprinkle on ant piles.

30. 2 TBSP in baby's bath to relieve diaper rash.

31. Sprinkled liberally in an adult's (cool) bath to relieve sunburn.

32. Paste on insect bites, rashes, and poison ivy.

33. Used as a mouthwash it will relieve canker sores.

This is hardly a conclusive list... there are literally hundreds of uses! I definitely recommend buying baking soda in bulk because you will be using it all the time!!

The Oil Replacement

Some sections of the grocery store are just overwhelming.... so many choices ... they all look alike... how are we supposed to know which one to pick!? 
Cooking oil is like that. Vegetable, corn, soybean, canola, peanut, safflower, olive, extra virgin olive, coconut... Everything is yellowish (except coconut oil, which is white), in a bottle, tons of fat... no difference, right? 
Wrong. Oils all have very different qualities; some good, some bad. There are some simple changes you can make when purchasing oil that will make a big difference in your health.
Basically, you want to look at the amount of essential fatty acids (good) versus the amount of saturated fat (bad). Healthful oils will help your body absorb vitamins, provide the building blocks for cell membranes (especially in the brain), and are good for your skin. 

The Good Guys

Extra Virgin Olive Oil- Comes from the flesh of the olive (rather than the seed, as other oils do) so it doesn't need to be processed. About 90% unsaturated fat, mostly monounsaturated which lowers cholesterol. However, it is not a good source of Omega 3 or Omega 6 fatty acids, so it needs to be balanced with other oils. "Extra Virgin" Olive Oil is the oil from the first press of the olives and has the highest amount of antioxidants. Avoid  "Virgin", "Pure", or "Light" Olive Oil which come from the second and even third press and are often chemically processed. Extra Virgin Olive Oil is best for dressings and low heat cooking. It does have a rather strong flavor, which does not lend itself to baking
Canola Oil- Comes from the rapeseed and is the second highest vegetable source of Omega 3 fatty acids. Also a good source of alpha-linoleic acid which is an Omega 6 fatty acid. Canola oil is only 7% saturated fat content, so is considered a very heart healthy oil. Because it is high in unsaturated fat, it is thought to reduce your risk of coronary heart disease. Best to purchase organic, since rapeseeds are usually sprayed with pesticides.
Macadamia Nut Oil- I had actually never heard of this until doing this research, but now I am going to get some! It is 80% monounsaturated fat, which makes it extremely good for your heart (canola is considered good at 58%). It also has the best ratio of Omega 3 to Omega 6 fatty acids. Lastly, this oil has a smoke point of 389 degrees, which makes it ideal for sauteing and stir frying.
Coconut Oil- There is a lot of conflicting information out there about this type of oil. I think it really needs it's own post so that all of the pros and cons can be discussed. I just didn't want to complete this post without at least mentioning it. There are some pretty amazing claims out there about coconut oil including that is supports heart health, weight loss, metabolism, your thyroid, and your immune system. I've also read some amazing things about the flavor when using it for baking (especially with chocolate). The problem is that the saturated fat content is very high (which advocates have an explanation for). As I said, its very controversial. I personally feel good about using it. 

So make the replacements today. The oils listed above are going to be the best choices for you and your family. 


Quick tip: The healthiest way to cook at high heat with oil is called the "wet saute" method. Pour about 1/4 cup of water in the saute pan. Add the food and cook slightly before adding the oil. this shortens the amount of time that the oil is in contact with the hot pan (which can destroy the nutritious properties and flavor of the oil).

High Fructose Corn Syrup (HFCS)

Isn't everything you see on TV true?? As the commercial says, "whether it's corn sugar or cane sugar... sugar is sugar". These commercials which are paid for by the Corn Refiners Association (shocker) are absolutely false. According to a study by Princeton University here's why.
Chemically...  High fructose corn syrup is chemically different than sucrose (table sugar). Sucrose is comprised of two simple sugars; 50% glucose and 50% fructose. HFCS is 55% fructose, 42% glucose, and 3% of larger sugar molecules called higher saccharides. A second chemical difference is that the fructose in HFCS is "free and unbound", meaning that it is ready to be absorbed and used by your body. In sucrose, the fructose molecules are each bound to a glucose molecule. Therefore, metabolically there is another step to absorbing the fructose in sucrose.
Nutritionally... In the Princeton study, they fed rats a diet of rat chow combined with water sweetened with either HFCS (half the concentration found in most soft drinks) or sucrose (the full concentration found in soft drinks). The researchers monitored weight gain, triglyceride levels, and body fat in the rats. The rats given HFCS gained 48% more weight, had significantly more triglycerides circulating in their blood stream, and put on large amounts of abdominal fat. One researcher stated, "These rats aren't just getting fat; they're demonstrating characteristics of obesity, including substantial increases in abdominal fat and circulating triglycerides. In humans, these same characteristics are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes".
I'm not sure why there are still questions about whether this is a good alternative to sugar. Clearly, research has shown that HFCS causes obesity when sucrose does not. I'm not advocating a diet full of sugar, I'm advocating a diet free of HFCS. Unfortunately, the average American consumes 60 pounds of HFCS per year. gross. It is present in an alarming number of our foods/drinks: juices, sodas, ketchup, salad dressing, bread, yogurt, cereal, crackers, cookies... etc... etc... etc...
The positive thing is that people seem to be catching on and food manufacturers seem to be noticing. There are products out there without this garbage in it. If you must buy soda, try natural sodas or at least the throwback editions which are made with cane sugar. Organic products are obviously the best choice.
Be diligent about checking labels and know that you are making the right choice for you and your family.

Side Note

Just wanted to say sorry about the brief hiatus! My sisters were visiting from out of state and I haven't seen them for months! In the future (as I get better at blogging!) I will try to plan ahead and have extra posts prepared. I'm going to skip the menu plan for this week since we are already a few days in... there will be a new one posted on Saturday. Here's what else you can look forward to this week...

Info on High Fructose Corn Syrup

The Oil Replacement

The Baking Soda List

Info on Laundry Soap

Thanks for reading!

The Candle Replacement

Who doesn't love a good candle? I love seasonal candles the best... pumpkin in the fall, evergreen in the winter, flowers in the spring, clean cotton in the summer... Smells are nostalgic; so many of us are suckers for a scent that brings us back to a certain time or place. Plus, it's nice to have a house that smells good instead of like last night's dinner, the dog, or one of the many (un)pleasant smells that comes from having children. 


So what's the problem? ... 
Soot that stains your walls and furniture and releases toxins and carcinogens into the air in your home. Most candles are made with paraffin wax which is a by-product of petroleum and releases a petro-carbon soot. That's what leaves black marks on your walls/furniture and also circulates through your air and home duct work. The American Lung Association reports that this soot contains 11 documented toxins including 2 carcinogens; toluene and benzene. yuck.


On top of the petroleum issue, there are also concerns with traditional candle wicks. Many candle companies are using lead core wicks. When heated, they release lead into the air. 100% of lead that is inhaled is released into the blood stream. gross. Even more horrible, chronic low-level lead exposure is related to neuro-psychological and behavioral problems in children. 

Fragrance is another issue. Your best bet is to buy candles which are scented with essential oils. Synthetic fragrances are composed of chemicals with an unknown number of possible health risks. Some of the chemicals you are inhaling: acetone, ethanol, toluene, camphor, methylene chloride, benzaldehyde, benzyl acetate, benzyl alcohol, formaldehyde, limonene, linalool, g-terpinene, beta-phenethyl, musk amberette, musk xylene and musk keytone. 


SO. Other options? Soy and beeswax candles are widely available and comparably priced. Be careful that what you are buying is pure beeswax or soy, since it is legal to advertise them that way even if they are mostly paraffin. Check labels carefully. As far as the wick, you want pure cotton, hemp, or wood. Undyed (or dyed with natural ingredients) and scented with essential oils (only) is the way to go. Natural food stores, environmental stores, and the internet are all good ways to find safe candles. I have found great candles at TJMaxx in the past, you just have to be diligent in your search! 

Some webites to get you started:

Think Green Store (http://www.thinkgreenstore.com)

Sapphire Tree Candle Company (http://www.sapphiretreecandle.com)

Q Candles (http://www.qcandles.com)

Pharmacopia Organic Soywax Candles (http://www.pharmacopia.net)

Maddison Avenue Candle Company (http://www.maddisonavenue.com)

Lumia Organic (http://www.lumia.us)

Green Nest Soy Candles (http://www.greennest.com)

eco candle co. (http://www.ecocandleco.com)

Green Apple Kitchen Organic Soy Candles (http://www.shop.greenapplekitchen.com)

The Wheat Germ List

Question: What is one of the healthiest foods in the world, inexpensive, tasty, and extremely versatile and easy to use?
Answer: Wheat Germ!!

So what is wheat germ? The wheat kernel can be separated into three distinct parts: the endosperm, the bran, and the germ. The endosperm makes up about 80% of the kernel; it is the foodsource for the plant. The bran is the outer layered shell of the kernel. The germ is the smallest only about 3% of the kernel and is the part of the seed that could sprout into a new plant. (FYI: whole wheat flour incorporates all three parts of the kernel, white flour uses only the endosperm). This tiny food packs a huge punch containing a whopping 23 nutrients; most notably folic acid, potassium, and iron. It is also a good source of B vitamins, protein, fiber, calcium, vitamin E, magnesium, and zinc. It contains an immune system boosting antioxidant called L-ergothioneine, which is not destroyed by cooking. It looks like small, tan colored flakes and has a very mild nutty flavor. It can be purchased raw or toasted, but since raw wheat germ spoils very quickly, it's a good idea to be the toasted stuff. It can be found in any grocery store, usually in the cereal aisle for about $4. Keep it refrigerated to avoid spoilage.


Now you're convinced that it's amazing... so, how do you use it? Easy! Wheat germ has such a mild flavor and texture that it can be added to almost anything! Here's the list...


1. Sprinkled on hot or cold cereal
2. In pancake or waffle mix
3. In or on top of muffins
3. In place of or combined with bread crumbs
4. Sprinkled on top of casseroles as a crunchy topping (ex: mac and cheese)
5. Sprinkled on yogurt
6. In smoothies
7. In soups or stews
8. As a salad topping
9. In crumbles on top of desserts (ex:apple crisp) 
10. Toss tofu or bananas in it as a snack for babies (or grown-ups!)
11. Use it to line brownie or bread pans instead of flour.
12. Sprinkled on cottage cheese
13. In oatmeal or chocolate chip cookies
14. On ice cream
15. In peanut butter and jelly sandwiches
16. In homemade granola
17. In place of flour in homemade bread (check online for exact substitutions)


etc... etc... etc...


This is something that you can really be creative with and use all the time. There are so many health benefits in adding wheat germ to your diet, you'd be crazy not to! 

Bottom Line: Buy it and use it! You're going to love it!

Parabens

"Paraben-free" health and beauty products are popping up all over the place. This raises the natural question, what are parabens? And why are they creating products with or without them? What kinds of concerns are there in using products that contain parabens?

Parabens are a preservative; an ester, which is a compound of alcohol and acid (in the case of parabens, p-hydroxybenzoic acid). They are used to preserve health and beauty products. The FDA does not regulate cosmetic ingredients as it does with medications and foods. The only safeguards are that companies can not mislabel their products, sell contaminated products, or sell products which have decomposed/spoiled. Thus, products are preserved to protect their shelf life.

One of the main concerns with parabens is that they are a xenoestrogen. This means that when they come in contact with your cells, they fit into little estrogen shaped receptor sites. Your cells then signal via neurotransmitters that they have received "estrogen". There are concerns that this could affect estrogen production or other parts of the endocrine system. Also, in laboratory studies, parabens have been shown to affect sperm count. Lastly, parabens have been found in cancerous breast tissue; this is obviously a huge red flag. (One disclaimer to that finding is that they did not study non-cancerous breast tissue to see if parabens are also present there). Only very small amounts of parabens are supposedly present in our health and beauty products. It is thought that this is a protective factor and this is one reason that the FDA has not banned the use of parabens. How this is regulated/tracked, I don't know, considering they are still not regulating cosmetic ingredients. 


Bottom line: while there is not any hard, conclusive evidence that parabens are detrimental, there are studies showing some possible negative effects. It seems that it would be prudent to try to avoid them. This is especially true because of the abundance of paraben-free products. Read labels and avoid anything containing methylparaben, ethylparaben, isobutylparaben, butylparaben, and benzylparaben. 
Some paraben-free examples that I've found: St. Ive's Body Wash- inexpensive and easy to find, Burt's Bee's, Bare Escentuals, Sephora-approved products, Avalon Organics, Tom's of Maine, Method soaps, etc... There is a ton of stuff out there- you just have to be aware of what you're buying. I recently switched to Burt's Bee's facewash- same price as my old stuff and missing all the yucky chemicals. I love it!


* This article is focusing on parabens. There are several other concerning ingredients in beauty products which will be featured in later articles. Just wanted to let you know. *

Weekly Menu and Recipes

The plan: eat meatless every other night... save money, save yourself. 

Day One.

Vegetarian Asian Noodle Bowl (Recipe courtesy of Ellie Krieger)

Recipe

Ingredients

4oz whole wheat spaghetti

1 tsp canola oil

1/2 bunch scallions

1/2 TBSP minced peeled fresh ginger

15oz can baby corn drained

2 cups broccoli florets

1/2lb shiitake mushrooms, stemmed and sliced

1 red bell pepper, seeded and thinly sliced

1/4 cup low sodium chicken broth

1/8 cup Braggs Amino Acids or Naturally fermented low sodium soy sauce

1/2 tsp Toasted Sesame Oil

Cook pasta according to package directions. Heat canola oil in a large skillet or wok. Add scallions and ginger and cook, stirring, about 30 seconds. Add veggies, broth, and soy sauce and cook until crisp tender, about 5 minutes. Add noodles  and sesame oil and toss to combine. Garnish with reserved scallions.

Day Two.

Steak Tacos

http://www.foodnetwork.com/recipes/ellie-krieger/chili-rubbed-steak-tacos-recipe/index.html

Day Three.

Fettuccine with Creamy Red Pepper Sauce (Recipe courtesy of Ellie Krieger)

Recipe

Ingredients
TBSP olive oil
1/2 cup chopped onion
1 tsp chopped garlic
8 oz roasted red peppers, drained, rinsed, chopped
1/4 cup low sodium chicken broth
1/2 cup crumbled feta cheese (3oz)
8oz whole wheat fettuccine (or linguine)
salt and pepper
TBSP chopped flat leaf parsley
Heat oil in heavy skillet. Add onion and garlic and cook, until softened about 5 minutes. Add peppers and cook until heated through. Let cool slightly. Transfer mixture to a food processor or blender, add broth and all but 1 TBSP of feta. Process until combined and smooth. In the meantime, cook the pasta and drain reserving 1/4 cup of pasta water. Toss the pasta with the sauce and add pasta water in small amounts as needed to thin the sauce. The sauce should cling nicely to the pasta. Season with salt and pepper. Sprinkle with parsley and remaining feta.

Day Four.

Cobb Salad

http://www.foodnetwork.com/recipes/healthy-appetite-with-ellie-krieger-/cobb-salad-recipe/index.html

Day Five.

Grilled Veggie Pizza

http://www.foodnetwork.com/recipes/paula-deen/grilled-veggie-pizza-recipe/index.html

Day Six.

Salmon Cakes with Ginger Sesame Sauce

http://www.foodnetwork.com/recipes/ellie-krieger/salmon-cakes-with-creamy-ginger-sesame-sauce-recipe/index.html

The Ground Beef Replacement(s)

There are so many concerns with ground beef, it is alarming that it is still available for purchase. E coli. runs rampant, with tens of thousands of people infected each year and over 2000 hospitalized. Recalls are abundant and we are running a dangerous gamble by continuing to purchase ground beef in restaurants and supermarkets. Ground beef isn't always just a piece of beef that has been put through a grinder, but is instead often a compilation of many pieces of beef and fatty trimmings coming from many parts of a cow and even many different slaughterhouses. Plus, the inexpensive cuts of meat they use are from parts of the cow more likely to come in contact with feces. Interestingly, there is no federal regulation that requires grinders to test their meat for pathogens. How responsible. No, instead they treat the meat with ammonia in attempts to "clean" it. yum. This saves them money- about 25%. great. Even better, the New York Times did a test which showed that safe handling of ground beef is not enough to prevent the spread of infection in your kitchen. And believe me, you can't trust the USDA to keep you safe... even after finding that companies weren't following their own safety standards following a hug outbreak of E. coli, they did not impose any fines or sanctions. They just threatened to withhold their seal of approval. Ooooook. I'm not even going to go into the way that they treat those poor cows. Now, I'm no member of PETA and my husband and entire extended family are all avid hunters, which is fine with me, but what they do to the cows is ridiculous. Look it up. Organic ground beef is, of course, a better option. Grinding your own organic beef at home is even better. But combined with the questions about the health effects of eating red meat, doesn't it seem like a good idea to find an alternative? At least some of the time? 

Say hello to ground turkey (Organic and free-range, of course. Those poultry farmers aren't much better). My husband is a carnivore at heart and I have not bought ground beef in years. We eat turkey burgers, turkey meatloaf, turkey meatballs, turkey chili, turkey meat sauce, tacos with ground turkey, etc... He loves it! So do all of his friends who I unknowingly serve ground turkey to all the time.

Health Benefits of Turkey
- 32 grams of protein in one 4oz serving.
- Source of selenium, a trace mineral which aids your thyroid, immune system, and your antioxidant defense system against cancer-friendly free radicals. 
- Source of B vitamins.
- Low in saturated fat.


Some other options to replace ground beef include ground chicken, ground venison, and soy crumbles. I prefer ground turkey to these, simply because we eat plenty of chicken, venison is better as a steak (in my opinion), and because I am not a fan of the taste of soy crumbles. Try them all and decide for yourself what you like best.

The Borax List

You can find a box of it in the laundry section of any store... but what is Borax? What can it be used for? Borax is a natural substance known of and used by humans for thousands of years. Also known as sodium tetraborate decahydrate, it is a mineral compound of the element boron (combined with water, oxygen, and sodium). Borax is sold commercially in the form of a white granular and is primarily marketed as a laundry booster, but it has many, many more uses. Here are some of them...


1. Laundry booster; improves power of detergent, removes stains. Add 1/2 cup.
2. Alternative to color safe bleach. 
3. Softens hard water.
4. Deodorizer
5. Safe for soaking and washing baby clothes. (I add it to each load of cloth diapers).
6. Wash delicates in 1/4 cup Borax, 2TBSP detergent, & warm water for 20 minutes. Rinse. 
7. 1/4 cup in toilet bowl, swish with brush, soak 30 minutes, scrub and flush!
8. Sprinkle on wet sponge to remove soap scum from showers and tubs. 
9. 1/4 cup in 1 pint water, sponge on carpet/rug, let dry, vacuum to deodorize.
10. Sprinkle on wet sponge to clean grease and grime from kitchen appliances and counters.
11. 3TBSP in garbage disposal or drain, let stand 15 minutes, rinse with disposal on.
12. 1/4 in dishwasher to boost detergent and remove spots from dishes.
13. Cleaning outdoor furniture and garbage pails.
14. Deodorize mattresses.
15. Preserving flowers (Google this for complete directions; it's a pretty in-depth project).
16. Natural insecticide.


This is just a short list of the many things that can be done with Borax

*Borax is safe for septic systems. 
*Borax has an indefinite shelf life in a cool dry place.
*Please remember to label any containers you put Borax in. 
*Borax is NOT to be digested and keep out of reach of children/pets. It is a natural substance and much safer than chemicals, but you still don't want them eating it!!! 


Bottom line: go buy some Borax, it costs next to nothing and can be used for everything!

Gluten... Friend or Foe?

This whole thing with gluten has gotten a little crazy, hasn't it? You can't go anywhere without seeing gluten-free options. I am not kidding when I tell you that we visited a church with a gluten-free communion table. I mean, seriously?

So what is gluten? And why the bad rap? Gluten is the protein found in wheat, rye, and barley... it can be found in many of the foods we eat, including bread products, cereal, pasta, beer, salad dressing, cold cuts, etc... 

Simple gluten intolerance is when eating gluten-rich foods causes symptoms like abdominal pain, gas, bloating, and diarrhea. This is not a food allergy and the symptoms pass after the food is digested and gone. Many people who suffer from this condition and if you regularly encounter this type of pain after eating gluten rich foods, the best course of action is to see a gastroenterologist. The advice that I've found is this: don't put yourself on a gluten-free diet to treat these symptoms because evidence won't be present in your body for a diagnosis of Celiac Disease if you do end up needing to see the doctor. 


Celiac disease is an autoimmune disease which triggers your body's immune system to attack the villi (the part of your intestines that absorb nutrients). Apparently, this is a pretty common disease- occurring in one out of every 133 Americans. If you are diagnosed with Celiac disease- you MUST eat gluten-free to protect your body's ability to nourish itself. 


As far as the rest of us.. would we benefit from eating gluten free? The evidence is unclear. There are numerous people who say that they lose weight and feel more energetic when they cut gluten from their diet. The problem with that is that most people who eat a gluten free diet eat less refined carbohydrates and more fruits and vegetables. Obviously, anyone who does this (gluten-free or not) is going to feel healthier. Another problem with eating gluten-free if you don't have to is that you are missing out on the full benefits of eating whole grains. Whole grains are without question very good for you. Among their many benefits... They're full of fiber- which makes you feel fuller longer and prevents overeating and snacking, and they lower your risk of diabetes and cardiovascular disease.


I'm not going to go into this fully, but there is some evidence to suggest that a gluten-free diet can be beneficial to people diagnosed with autism spectrum disorders. These people tend to have something called a "leaky gut" which means that things in their stomach can be passed into their bloodstream. Gluten and also milk protein (casein) become peptides in the intestine and can pass into the bloodstream and through the blood brain barrier. This may cause some of the neurological issues associated with autism spectrum disorders. You can find much more information on this on the web.


Bottom line. Gluten free diets are not a weight loss plan! If you are experiencing symptoms of gluten intolerance, see a doctor and consider going gluten-free. If you're not, reconsider forgoing on those healthy whole grains.

The Salad Dressing Replacement

There are several problems with bottled salad dressing... the ingredients, the fat and calories, the cost... Take a look at the back of the bottles in your fridge; chances are you're going to be disgusted with the chemicals that you're pouring on your salad. Now, I don't think everything has to be low-fat and calorie... If using a salad dressing that has 100 or so calories worth of natural ingredients in it makes you eat a green salad every night, I am of the opinion that it's worth it. I make homemade salad dressings, store them in mason jars in my fridge, and have not bought a bottle of salad dressing in months. 

Here is our favorite recipe...
1/3 cup extra virgin olive oil
2/3 cup balsamic vinegar
2 TBSP grainy Dijon mustard
2 TBSP Braggs Amino Acids (or naturally fermented, low sodium soy sauce / sea salt)
2 TBSP honey
pepper and garlic powder to taste

Combine in mason jar and shake vigorously to emulsify. Refrigerate.


I am also a serious lover of ranch dressing. I especially love Hidden Valley dry mix that you make yourself. Unfortunately, it's full of all kinds of junk. I just found a recipe for a copycat recipe that looks pretty good http://www.grouprecipes.com/38070/hidden-valley-ranch-mix---copycat.html

Bottom line- delicious and healthful salad dressing can be made easily at home. Stop buying it today and save yourself $2-5 a bottle!

Must Buy Organic Produce

All of us are at different places in our organic journey... here is a good jumping off point for those who are just starting out. 

Time and again, research has shown that there are certain foods that are most affected by pesticides. These are the foods that we should uncompromisingly buy organic. It's true that it can be pricey, but faced with the alternative of exposing ourselves and our children to the harmful effects of pesticide residue... I'd say it's worth the extra few dollars a week. Check farmer's markets, farm stands, etc... to compare prices.
 

The "Dirty Dozen"

1. Apples

2. Cherries

3. Grapes, imported (Chili)

4. Nectarines

5. Peaches

6. Pears

7. Raspberries
8. Strawberries

9. Bell Peppers

10. Celery

11. Potatoes

12. Spinach

"If a fly landed on your apple, would you spray it with Raid, wash it off and eat it?" Green Babies, Sage Moms