Archive for the 'Food' Category

Study finds “Natural” Kashi Cereals Have “High Levels” of GMOs

Published on April 26, 2012 in Food, Health & Safety and Organic. 3 Comments Tags: , , , , , , .

My dear friend recently emailed an article to me that made my hair stand up on end. The “health food” cereal brand, Kashi, that many people have grown to love, including myself, has been getting some attention recently. The Cornucopia Institute recently found that Kashi, amongst other “healthy, all natural” breakfast cereals, contains high levels of GMOs (genetically modified organisms). And high levels of GMOs means pesticides.

I find this discovery very troubling for a number of reasons. According to Kashi’s website, they are “passionate about good, all-natural foods.” Um, you can’t be very passionate about your product if you don’t notice that the ingredients used to MAKE your products contain pesticides. And secondly, they tout that they are members of the “Non-GMO project.” How can that be if your products contain GMOs?

Here we are again, with another case of deceptive marketing tactics to dupe us consumers.

Shame on you, Kashi.

Here is the article if you’d like to read the findings.

And just so you know, we’re not the only ones peeved with this situation. If you look here on the company’s website, you can scroll through hundreds of other angry comments from former consumers of Kashi (look at the bottom of the page).

Here’s an excerpt from the article,
“The Cornucopia Institute’s “Cereal Scorecard” (http://www.cornucopia.org/2011/10/natural-vs-organic-cereal/) reveals some truly astonishing facts about what’s in our breakfast cereal:

• Kashi brand cereals (Kellogg’s) contains “high levels” of GMOs. Not just a trace of GMOs, in other words, but a high level meaning the key ingredients are genetically engineered from the get-go. In fact, NaturalNews has learned that test results reveal 100% of the soy used in tested boxes of Kashi cereal was genetically engineered soy.”

-What are your thoughts?

Guiltless Chicken Nuggets

Published on April 5, 2012 in Food, Main Dishes, Organic and Recipes. 1 Comment Tags: , , , , , , , , , , , , .

My kids love chicken nuggets. They eat them like they’re going out of style. Except with one caveat. They don’t like McDonald’s chicken nuggets. In fact, the last time we gave them McDonald’s chicken nuggets on a road trip, they cried. Not that we were upset or anything – we rarely eat fast food.

Turns out they like REAL chicken nuggets.

I have tried making nuggets a million ways, but this is the easiest, tastiest and healthiest recipe. As you will see, you only need 3 ingredients. THREE. When I made these last, I cut them into strips, so you will notice in the picture that they’re not shaped like a nugget. But since my kids aren’t familiar with the Ronald McDonald kind, they really don’t care what shape they come in. My 4-year old likes to dip them in a side of ketchup, but you could make your own honey-mustard sauce (equal parts honey and mustard) or give your kiddos a side of BBQ sauce. My hubby and I prefer to serve these nuggets with pre-cut organic french cut fries that I buy in the frozen section in the grocery store. Kind of feels like a ‘fast food’ meal, but without the saturated fat, sodium, and upset bellies afterwards.

The best part about this recipe is that the entire family will enjoy this one, and it really takes a minimal amount of effort. And since you aren’t frying these, there’s nothing soggy about them! I used to fry mine in olive oil, but they always either burned or were soggy. YUCK!

Also, if your busiest time of the day is dinner time (like in my house), you can make this ahead of time! I make them in the morning, cover ‘em with aluminum foil or saran wrap and place them in my refrigerator until later in the day, when I just pop them in the oven.

For this recipe, you will also need a cookie cooling rack and a cookie sheet to be placed underneath the cookie cooling rack.

Guiltless Chicken Nuggets

Ingredients:
Boneless, skinless breasts of chicken, cut into strips or small pieces
2 eggs, beaten, in bowl
Bread crumbs, on large plate (I use organic panko bread crumbs)

Instructions:
Place strips of raw chicken into bowl with beaten egg. Using a fork (or you can use your clean hands, which is what I usually do), cover chicken with egg, letting the extra egg drip off of the chicken and then place chicken strip in bread crumbs. Cover chicken strip with bread crumbs.

Place chicken strips on top of cookie cooling rack, which should be placed directly on top of a cookie sheet.

Bake chicken at 350 degrees for 12-20 minutes, depending on your oven AND the thickness of the chicken strips. Check chicken after 12 minutes to see if they need more cooking time by cutting a thick piece in half with a knife. Once the pink is gone, the chicken is fully cooked.

Enjoy!

-Do your kids like chicken nuggets?
-Do you think you’ll try these?

The Dirty Dozen Processed Food Ingredients to Avoid

Published on January 31, 2012 in Food, Health & Safety and Organic. 4 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

By now you’ve probably heard of the EWG’s “dirty dozen” foods.  This phrase is used to describe the dozen fruits and vegetables that contain the most pesticides and should be replaced with organic counterparts.  Well, Dr. Bill Sears has developed a “Dirty Dozen” list of ingredients to avoid in common foods.  Most of these ingredients influence the taste, structure, and/or shelf life of processed foods.  Below is his list of these ingredients.  I have added an explanation for why you should avoid them.

Researching the ingredients in this article has prompted me to re-read food labels on my organic processed foods (organic chicken stock, hummus, bread, cereal, etc.) and I was shocked to find several of these ingredients in my pantry/refrigerator. I make most of our family’s meals from scratch these days.  But even making meals from ‘scratch’ (using mostly whole foods) oftentimes means adding chicken stock or other processed foods to complete the recipe.  Processed food companies have become really smart, especially organic food companies, at “hiding” ingredients that health foodies try to avoid.  My biggest surprises were learning more about the bacon I buy my family (celery salt added  to cured meats can = 10x more nitrates than regular bacon!), as well as the organic chicken stock (contains “autolyzed yeast,” or a hidden name for MSG) and hummus (contains sodium benzoate as a preservative) that I have been buying and feeding my family.

-Are you surprised by any of these ingredients/findings?

-What do you have in your pantry that contains these ingredient(s)?

1. Hydrogenated/partially hydrogenated oils

Examples of foods that can contain hydrogenated oils:  margarine, vegetable shortening, white bread, non-dairy coffee creamers, tortillas, fast food, donuts, ice cream, peanut butter.

Trans fats are made by adding hydrogen to vegetable oil through a process called hydrogenation.  Trans fats gives oil a longer shelf life, which helps food stay fresh longer.  However, trans fat, also known as trans-fatty acids, raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.

High LDL cholesterol and low HDL cholesterol increases your risk of heart disease, which happens to be the leading cause of death in the U.S.

2. Aspartame (NutraSweet, Equal)

Examples of foods that can contain aspartame: diet sodas, cereals, chewing gum, flavored water, no sugar added ice creams, fat free/sugar free yogurt, juice drinks, jams and jellies

Aspartame is made of methanol, phenylalanine and aspartic acid, and is used in diet sodas and thousands of other products worldwide. Research has linked aspartame to diabetes, fibromyalgia, vision problems, and certain forms of cancer (i.e. brain tumors).

And did you know that formaldehyde is a product of methanol?  Formaldehyde gathers in specific areas of the brain over time and causes degenerative diseases such as Parkinson’s, Alzheimer’s and Amyotrophic lateral sclerosis (ALS).

Pregnant women especially beware!  Aspartame is an excitotoxin, or a substance that has the potential to damage or kill cells in the nervous system. Before a baby is born, its nervous system is extremely vulnerable to dangerous excitotoxins that the mother consumes. Too much exposure to phenylalanine or aspartic acid can cause irreversible brain damage and other serious birth defects.

3. MSG (monosodium glutamate)

Examples of foods that can contain MSG: lunch meats, canned soups, bouillon cubes, instant noodles, cake mixes, fast foods, chips, snack foods, frozen dinners, salad dressings, chicken/beef stocks

Other “hidden” names for MSG on food packages: Monosodium Glutamate, Monopotassium Glutamate, Glutamate, Glutamic Acid, Hydrolized Vegetable Protein, Hydrolized Plant Protein, Autolyzed Plant Protein, Sodium Caseinate, Autolyzed Yeast, Yeast Food or Nutrient, Yeast Extract, Calcium Caseinate, Gelatin

MSG is used in processed foods as a flavor enhancer.  However, it stimulates the pancreas to produce insulin, which effectively drops your blood sugar because of this flood of insulin.  As a result, you end up hungry again an hour or so later, which is why you’re always hungry an hour after a major chow-down on Chinese food.  Research studies have linked MSG to adverse reactions such as headaches, heart palpitations, chest pain, nausea, and other physical symptoms.

4. Hydrolyzed vegetable protein (one of MSG’s hidden names)

Examples of foods that can contain hydrolyzed vegetable protein: soups, sauces, chilis, stews, hot dogs, gravies, seasoned snack foods, dips, and dressings

According to the Food Poison Journal, hydrolyzed vegetable protein (HVP), is “produced by boiling cereals or legumes, such as soy, corn, or wheat, in hydrochloric acid and then neutralizing the solution with sodium hydroxide. The acid hydrolyzes, or breaks down, the protein in vegetables into their component amino acids. The resulting dark colored liquid contains, among other amino acids, glutamic acid, which consumers are more familiar with in the form of its sodium salt, monosodium glutamate, or MSG. It is used as a flavor enhancer in many processed foods.”

5. BHA (butylated hydroxyanisole)

Examples of foods that can contain BHA: butter, enriched rice, meats, cereals, chewing gum, baked goods, snack foods, dehydrated potatoes, beer.  It’s also found in several other types of products including animal feed, food packaging, cosmetics, rubber products, and petroleum products

BHA is used in the food industry as a preservative to maintain food odor, color, and flavor. The same chemical properties which make BHA a good preservative may also cause health effects. The oxidative characteristics and/or metabolites of BHA (and BHT – see #6 below) may cause cancer and/or tumors.  Also, there is evidence that some people may have difficulty metabolizing BHA and BHT, resulting in health and behavior changes.

6. BHT (butylated hyroxytoluene)

Examples of foods that can contain BHT:  Cereals, shortening, foods high in fats and oils

Like BHA, BHT also prevents foods from becoming rancid and is used to preserve food odor, color, and flavoring.  Additionally, packaging materials often incorporate BHT.  The oxidative characteristics and/or metabolites of BHT (and BHA- see #5 above) may cause cancer and/or tumors.  Also, there is evidence that some people may have difficulty metabolizing BHA and BHT, resulting in health and behavior changes.

7. Acesulfame potassium (K)

Examples of foods that can contain acesulfame potassium: tabletop sweeteners, desserts, puddings, baked goods, soft drinks, candies and canned foods

Acesulfame potassium is used as a calorie-free artificial sweetener.  In the 1970s, two rat studies suggested that acesulfame potassium might cause cancer. In 1996 the Center for Science in the Public Interest urged the FDA to require better testing before permitting acesulfame-K in soft drinks.  Large doses of acetoacetamide, a breakdown product of acesulfame potassium, have been shown to cause adverse reactions in the thyroid in rats, rabbits, and dogs.

8. Potassium bromate

Examples of foods that can contain potassium bromate: breads, rolls or flour

Potassium bromate is added to foods to increase its volume.  Potassium bromate has been known to cause cancer in laboratory animals since 1982, yet the FDA still declares it safe to eat.  Potassium bromate has been linked to renal cell tumors and thyroid tumors, and can cause damage to our central nervous system.

9. Sodium nitrate

Examples of foods that can contain sodium nitrate: bacon, ham, sausage, hot dogs, lunch meats, corned beef and smoked fish

Sodium nitrate is a type of salt used in the food industry to preserve meat.  When sodium nitrate is used as a curing agent in the food manufacturing industry, the sodium nitrate is converted to sodium nitrite (which is why you’ll see “without nitrates and nitrites” on some packages of bacon, sausages, etc.).

According to this site, “The reality is that companies that make nitrate-free hot dogs have to use something to substitute for the sodium nitrate. Celery juice is a popular choice. And guess what celery juice contains lots of? Sodium nitrate. And guess what that sodium nitrate turns into when you eat it? Sodium nitrite!

As we said earlier, celery is a natural source of sodium nitrate. (Notice that no one is currently claiming that celery causes cancer or that people should reduce their intake of celery.) But by adding celery juice to their hot dogs, manufacturers can make products loaded with sodium nitrate while legally being able to claim “no added nitrates.” Because all the nitrates are in the celery juice. As a matter of fact, these supposedly “natural” or “organic” products sometimes contain twice as much sodium nitrate, even up to a whopping ten times as much sodium nitrate, as conventional products. “

That being said, a Natural News article suggests that sodium nitrite is a poisonous compound. According to the article, consuming processed meats (hot dogs, bacon, lunch meats) results in:

  • A 67% increase in pancreatic cancer
  • A 74% higher risk of leukemia
  • A 40% higher risk of diabetes

Yikes!  I won’t be buying bacon anytime soon!

10. Propyl gallate

Examples of foods that can contain propyl gallate: microwaveable popcorn, soup mixes, chewing gum, mayonnaise, and frozen meals

Studies on rats have shown that propyl gallate may cause cancer. Other potential side effect of consuming propyl gallate are stomach and skin irritability, as well as allergic reactions that constrict breathing. Propyl gallate may also cause kidney and liver problems.

Although the FDA considers propyl gallate safe, many other countries have banned its use, or limit use of this ingredient. the substance did not require a pre-market review or approval process. Since the FDA lists propyl gallate as “generally recognized as safe,” the substance did not require a pre-market review or approval process.

11. Sodium benzoate

Examples of foods that can contain sodium benzoate: Soft drinks, packaged hummus, packaged beverages, fruit preserves and jellies, concentrated orange juice, margarine, fast-food burgers, fruit pies, relishes and sauerkraut

Sodium benzoate is used as a preservative in processed foods to prevent the growth of bacteria, yeast or other microorganisms. Sodium benzoate is sometimes used as a preservative in soft drinks, along with ascorbic acid (vitamin C). With excessive heat exposure, the two additives combined may interact to form benzene, which is known to cause cancer.

Sodium benzoate can also cause hyperactivity in children. A research study published in the Lancet, a British medical journal, illustrates that drinks containing food colorings and sodium benzoate nearly double children’s hyperactivity levels. The study included 300 children in two age groups: 3 year olds and 8-9 year olds.

12. Artificial colors

Examples of foods that can contain artificial colors: Candy (M&M’s, Skittles, Starburst Chews), pickles, boxed mac-n-cheese, loli-pops, fruit juices, flavored drinks, bottled pedialyte, boxed muffins with added “fruit”.  You want to check any processed foods that are colorful – most contain artificial colors.

Studies have revealed a link between artificial colors and a range of attention and behavior disorders in children, including ADHD, hyperactivity, allergies, asthma, and migraines.

It’s easy to decipher ingredient lists that contain artificial food coloring.  Look for any color followed by a number (e.g. Blue 1 or Yellow No.6). Of particular concern are Yellow No.5, Blue No.2, and Red No.3.

 

“Holy Moly” Chunky Guacamole

Published on January 17, 2012 in Food, Health & Safety, Organic and Recipes. 6 Comments Tags: , , , , , , , , , , , .

Although guacamole is traditionally Summer fare, it’s one of those foods that has a lot of nutritional value, yet still can be considered comfort food. We make this recipe in our house and serve it with salad, on chicken tortilla night, spread it on homemade turkey sandwiches, or eat it as a snack with carrots and/or tortilla chips. YUM.

And the best part about this comfort food (other than its taste)? It is super healthy for you! Studies have shown that avocados can help prevent breast cancer (as it is high in oleic acid), prohibit the growth of prostate cancer, and destroy pre-cancerous and cancerous oral cancer cells without harming healthy cells. They are also known to lower cholesterol, reduce the incidence of heart disease and stroke due to the fruit’s high levels of folate. Avocados are also chalk full of Vitamin E, which protects our skin from free radicals.

“Holy Moly” Chunky Guacamole

Ingredients:
3 – 4 small ripe avocados, or 2-3 large ripe avocados
1/2 medium-sized red onion
2-3 large garlic cloves, pressed (if you REALLY love garlic, add 3 cloves)
1 large tomato, diced (make sure to remove the seeds & pulp beforehand)
juice of 2 limes
1/4 c fresh cilantro
ground cayenne pepper, to taste
coarse salt and black pepper, to taste

Directions:
Wash the avocados, then separate the flesh (from the seed and peel) with a spoon and place the flesh in a bowl. Gently mash the avocados with a fork, being careful not to mash them up too much (especially if you’re like me and like your guacamole a little on the chunky side).

Add the onion, tomato, garlic, cilantro, cayenne pepper, and a little salt and pepper. Mix the ingredients together. Gradually add the lime juice, tasting the guacamole as you go until desired taste is reached. You can add additional salt and pepper to taste, if needed, as well.

2 tips for preventing your guacamole from turning brown while storing it in the refrigerator:
1) Place the seeds of the avocado in the bowl with the guacamole.

2) Cover the guacamole with saran wrap, so that none to very little oxygen bubbles are between the saran wrap and guacamole.

Enjoy!

How to Encourage Healthy Eating at Home

Published on January 11, 2012 in Activity, Food, Health & Safety and Organic. 6 Comments Tags: , , , , , , , , , , , .

The other morning when I dropped my oldest daughter off at daycare, she asked me to come closer to whisper in my ear. As I bent down, she cupped her hands over my ear and asked, “Mom, can you please bring in chocolate milk for me to drink at school?” Her request made me laugh. I said “No, honey, that wouldn’t be fair to all of your other friends to sit there and watch you drink chocolate milk for breakfast and lunch while they drink regular milk. And, chocolate milk is a treat, it has far too much sugar in it to drink at every meal – that’s not healthy for you!”

That’s when her friends in the classroom pointed out several half gallons of chocolate milk that had been brought in by parents for a few kids to drink during mealtimes.

And as I was tucking her in that same evening, she asked, “Mom, can you buy Fruit Loops please?” Stunned, I immediately asked her, “honey, what are Fruit Loops?” And she responded with “they are really bright colored cheerios.” She went on to tell me that one of the same kids in class who gets to drink chocolate milk for breakfast and lunch also brings in Fruit Loops to eat in the morning.

I spent most of that day highly annoyed with the idea that kids could be allowed to bring in chocolate milk and Fruit Loops for breakfast and lunch, while all the other kids sit there and watch. But, by the end of the day, I realized that this was only the beginning of what will become a lifelong discussion with my kids about health and nutrition.

I explained to my daughter that eating those foods every day is not healthy because of the high amount of sugar they have in them. It’s not good for their bellies, as too much sugar will make their bellies hurt, and will rot their teeth. Of course, my argument was met with “But so-and-so’s parents buy them for them.” I went on to tell her that I can’t control what other parents buy for their kids, but that in our house, those types of foods are not eaten every day. I also reminded her that she and her sister had just eaten mint chocolate chip ice cream cones for dessert after dinner.

Although my kids are beginning to ask for foods that I wouldn’t give them on a daily (or even weekly) basis, I am thankful that we’re able to have the dialogue about why those foods are or aren’t healthy, and why they’re eaten in moderation. Afterall, my husband, kids and I have been talking about well-balanced eating for a long time, and they understand that healthy food = healthy bodies.

A few months ago, my oldest daughter was asked by her teachers “What foods do you eat that are healthy and why are they healthy?” She responded “I eat eggs because it’s protein and I eat chicken because it’s protein.” She was three years old at the time.

Healthy eating undoubtedly starts with eating at home. Below are a few games and tips for how to have an open dialogue with your child(ren) about healthy eating.

-How do you encourage healthy eating in your home?

1. Start talking about food with your kids – early

Maintain an open dialogue with your kids about food. The best time to start is when your kids are really young (2 or 3 years old) and the family is sitting around the dinner table. Kids naturally are very curious to learn, and love to discuss why something is good or not good for their bodies and why. You could start by asking your children the colors of the foods on their plate, and to name the food item.

2. Play the “food game – Part 1″

To begin teaching my kids the fundamentals of healthy eating, I often play the food game with my kids. We take our plastic and wooden foods, and one-by-one, name the food and then place them into categories. Our categories are usually proteins, carbohydrates, fruits, dairy, desserts (which could be categorized as a carb, but I prefer to keep them separate for the next game).

3. Play the “food game – Part 2″

Next, I’ll ask each of my kids to make me a plate with a well-balanced meal. I’ll give them a plastic plate, and they will put a meal on it for me. Then, we’ll talk about why that meal is healthy/not healthy. A healthy plate usually consists of a protein, a vegetable (or two), a fruit, dairy, and a healthy carbohydrate (potato, rice, or pasta).

4. Learn about food through the senses

You could take a few of your plastic or wooden food items and place them in a brown paper bag. Either blindfold or ask your kids to close their eyes. Hold the bag open and let them pick out one food item with their hands and name the food item by feeling it with their fingers. Or, you could place real food in a container and allow them to taste the food one at a time (while their eyes are closed) and tell you what they’re tasting.

5. Color your favorite plate

Ask the kids to draw their favorite meal on paper. You can help them choose the right colored crayons. Alternatively, you could draw their favorite foods on paper and have them color them in. Either way, it’s another opportunity to open the dialogue about food with your kids.

6. Cook with your kids!

We’ve written several posts about the importance and pleasure of cooking with kids (yes, it can be messy, too), but kids love to help in the kitchen.

Read Cooking with Your Young Child

I often find myself in the ‘get it done’ mode and just want to get dinner on the table as soon as possible. My four year old begs for me to let her help me. When she asks, I usually oblige. She’s happy even if I just let her pour in a few pre-measured ingredients into a bowl. Or stir/whisk something that I’ve thrown together. The point is, you don’t have to get them fully involved to let them feel like they’re helping (and still get dinner on the table quickly). They are usually happy to help with what adults would consider menial tasks, or to help set the table with napkins and silverware.

Hearty Lentil Soup

Published on January 4, 2012 in Food and Recipes. 0 Comments Tags: , , , , , , , , , .


My husband is a meat-and-potatoes kind of guy. You give him any kind of meat and a baked potato and he’s a happy camper. So it probably comes as no surprise that the organic food journey in our house has not been without resistance. But now that we’ve been doing what we’re doing for over a year, and he’s seen the results in the health of our children and ourselves, he’s on board.

To give you a glimpse into what I mean, after our first daughter was born, we both got sick all the time. I had the flu and more nasty colds in the year and a half after she was born than I had had in the prior 10 years. Nowadays, with two kids in full-day daycare three days/week, we have been able to get through the past year and a half without flu shots, and nothing worse than croup cough. That means no strep throat, no ear infections, no nasty flu bugs. And that also means very few co-payments at the doctor’s office (hallelujah!).

So over the past year I’ve been cooking. A lot. Mostly healthy, organic meals for our family. And I’ve come to three realizations – 1) Every time we eat out, I am disappointed in both the quality of the food and the price that we pay for the food that we eat. And by the way, we have yet to find a good meal out with organic food or even a few organic ingredients; 2) I love having leftovers in the house. When I cook, I usually make enough to last 2-3 meals which means less stress for me the rest of the week; 3) When we eat in, we tend to eat less meat. I cook with more black beans, lentils, navy beans, quinoa, brown rice and other healthful foods. Stuff I’d never order if I went out to eat.

Many moons ago, I used to make a mean lentil soup. I think I was in my late teens/early twenties. Unfortunately, being the bonehead that I am sometimes, I didn’t write down or remember the recipe over the years. I have tried – to no avail- to recreate that darn recipe a half dozen times since. And every single time I’ve ended up with a bland lentil soup.

Until today.

I finally found a lentil soup recipe worthy of repeating and sharing. And the best part? Lentils are extremely healthy! They’re a great source of cholesterol-lowering fiber. They also help manage blood-sugar disorders as their high fiber content prevents blood sugar levels from rising rapidly after consuming a meal. Lentils also provide good amounts of six important minerals, two B-vitamins, and protein. And you get all of this with virtually no fat. So without further ado..

Hearty Lentil Soup

Source: FoodNetwork.com

Ingredients

2 T olive oil, plus extra for drizzling on top of soup in bowls

1 medium onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, minced

Salt and freshly ground black pepper

1 can (~15 oz) diced tomatoes

1 lb dry lentils

11 c low-salt chicken broth (~2 1/2 large (32 oz) cartons of chicken broth or if you prefer a vegetarian soup, you could substitute vegetable broth)

4 to 6 fresh thyme sprigs

2/3 c dried elbow pasta (I used quinoa elbow pasta)

1 c shredded Parmesan

Directions

Heat the olive oil in a heavy large pot over medium heat. Add the onion, carrots, and celery.

Pure goodness!

Next, add garlic, salt, and pepper. Saute until all of the vegetables are tender, ~7 minutes. Add the tomatoes with their juices.

Simmer until the tomato juices evaporate a little and the tomatoes break down, stirring occasionally (~8 minutes). Add the lentils and mix to coat. Then, add the broth and thyme sprigs and stir. I tied my thyme sprigs together with cooking string to make them easier to remove afterwards.

Bring to a boil over high heat. Once the soup starts boiling, cover the pot and simmer over low heat until the lentils are almost tender, ~30 minutes.

Stir in pasta. Simmer until the pasta is tender but still firm, ~8 minutes. Season with salt and pepper, to taste.

Ladle the soup into bowls. Sprinkle with Parmesan cheese, drizzle with a little olive oil, and serve with bread.

And did I mention that the house smells divine? Sure wish I could convey this aroma in a blog post. Maybe that will be web 4.0?

Bon appetit!

-Heather

Reboot Your Health in 2012 with Immune and Energy-Boosting Tips

Published on January 3, 2012 in Food, Health & Safety and Organic. 4 Comments Tags: , , , , , , , , , , , .

Happy 2012! We hope that you enjoyed the holidays and that the new year has started off well.

We will be focusing on health and nutrition throughout the month of January. To start out, we have created a list of ways in which you can reboot your family’s health in 2012, including how to boost your immune system and increase energy levels. We wish you and your family a healthy year ahead!

Boost Your Immune System

1. Eat as many organic foods as possible
Plain and simple, organic foods do not contain genetically modified organisms (GMOs). Genetically modified organisms were invented so that crops could be sprayed the heck out of with pesticides. If you don’t eat organic foods, especially fresh fruits and vegetables, you’re consuming lots of pesticides. Yes, it is true that organic foods are generally more expensive than non-organic foods. However, if you know where to shop, the difference is minimal. See our comparison shopping results of organic food prices versus non-organic food prices.

If you are beginning your organic food journey, then it’s important not to feel overwhelmed from the get-go. Please read our article on Simple Steps to Begin the Organic Food Journey.

2. Eliminate (or reduce) your intake of processed foods
For the same reasons as above, processed foods are loaded with GMOs and other toxins that are not healthy for your body. If you’re used to eating hot dogs, mac-n-cheese, chicken nuggets and other easy go-to foods, try substituting one or two of those meals with an easy homemade quinoa recipe, a nutrient rich kale Greek salad, black beans and rice, or our potato leek soup.

3. Take a probiotic supplement
Probiotics are beneficial bacteria that inhabit our digestive tract and leave behind useful by-products while bad bacteria leave behind disease promoting waste. Probiotics can be used to help with diarrhea, constipation, reflux (if your child has reflux, please talk to your pediatrician about incorporating a probiotic into their daily food intake), yeast infections, lactose intolerance, restoring the immune system after taking antibiotics, ear infections, acne, diaper rash, colic and a host of other common issues. You can buy a probiotic from your local health food store. Since they are living organisms, refrigeration is necessary.

My children and I are all taking Natural Creations Enterobiotic S-IGC 60Caps.

4. Take a daily multivitamin
A daily multivitamin will provide the essential vitamins and nutrients that your body needs and is not getting from a daily diet. You want a food-based vitamin, instead of a chemical vitamin, as we outline in our article “Is Your Child’s Vitamin Healthy?”

My kids take the Nordic Naturals Multivitamin Gummies.

5. Drink a nutrient-rich smoothie 3-4 times per week
Chalk full of phytochemicals and antioxidants, a smoothie will help your immune system pack a powerful punch against invading bacteria. I have been alternating giving my kids their daily multivitamins with smoothies. So on days they get a smoothie, I don’t give them their multivitamin. If you’d like to try our liquid vitamins, here’s our recipe for our immune-boosting smoothie.

6. Stop using chemical-laden body care products
Right now is a good time to take inventory on how many chemical-based products you use on a daily basis. If you’re ready to “get real” and take stock of how many products are junking up your immune system, this article is a great place to start.

Boost Your Energy Level

7. Make sure you’re getting plenty of Vitamin D
Are you tired all the time? Feeling sluggish? You should go get your blood checked for vitamin D at your next Dr. appointment. I am in my 33rd week of pregnancy and have noticed a HUGE difference in days that I take an additional vitamin D supplement and days that I forget to take my extra capsule. Vitamin D is needed by your body to absorb calcium, and helps prevent osteoporosis in adults and rickets in children. And according to the NIH, laboratory and animal studies suggest that vitamin D could help prevent colon, prostate and breast cancers.

If you’d like to read more about the importance of vitamin D, see our article called “What is Your Vitamin D ‘Number’?”

8. Exercise
Among other healthy benefits, exercise helps control weight, combats disease, releases endorphins that improves ones’ mood, boosts energy, and promotes healthy sleep.

9. Make sure you’re getting plenty of sleep!
Sleep is very important for our minds and bodies to function normally. ‘Nuff said. Now go get some shut-eye!

-What do you do to keep yourself and your family healthy?

-Heather

Walmart Issues Recall of Powdered Enfamil Formula After Infant Dies

Published on December 22, 2011 in Food, Health & Safety and Recalls. 6 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

Walmart has issued a nationwide recall of Enfamil Premium Newborn powdered formula after a 10-day old baby boy died in Missouri, and another Missouri infant was hospitalized with the same bacterial infection.

The recalled formula comes in 12.5 oz cans with lot number ZP1K7G. It is unclear whether other retailers may have the same lot on their shelves.

The bacteria, called “Enterobacter sakazakii,” or E. sakazakii for short, occasionally appears in infant formula. No known cases of E sakazakii have been found in exclusively breastfed infants.

Health officials with the CDC and FDA are investigating samples of formula and distilled water used by the parents to prepare the formula but have not yet called for an Enfamil recall. It could be several days before the results are in, but milk-based powdered infant formulas have been implicated in prior outbreaks of this bacteria.

Mead Johnson, maker of the formula, says that the batch used by the infant’s family tested negative for the bacteria when it was produced and packaged, and they are working with health officials to identify the source of the bacteria. Meanwhile, Walmart is taking no risks and has pulled the product from shelves and is recalling purchased cans. Any customer who has purchased the recalled formula may return it to the store for a full refund or exchange for another brand. Customers may also call 1-800-BABY-123 for more information.

To read more about this bacteria and powdered formula recall:
Wal-Mart pulls formula after Mo. baby’s death
Walmart Recalls Enfamil Infant Formula After Baby Dies

Updates:

Walgreens, Kroger, Supervalu Restock Formula – 1/4/2012
FDA Says No Need to Recall Enfamil Formula - 12/31/2011
14 U.S. Commissaries Pull Formula – 12/30/2011
FDA Visits Mead Johnson Factory as Part of Continuing Investigation – 12/28/2011
Oklahoma Baby 3rd Sickened by Rare Bacteria – No Link to Enfamil – 12/28/2011
Commissary Recalls Baby Formula Amid Bacteria Tests – 12/28/2011
Parents of Another Sick Child Fear Enfamil Formula May Be The Cause – 12/26/2011 Mead Johnson Says New Tests Did Not Detect Cronobacter – 12/25/2011
Walgreen, Kroger, and Safeway Pull Formula – 12/23/2011
Price Chopper Supermarkets Voluntarily Recall Enfamil - 12/23/2011
Enfamil Recall: More Retailers Pull It Off Shelf (Supervalu) - 12/22/2011

Apple Pie as Simple as, well, Apple Pie

Published on December 20, 2011 in Food, Holidays, Organic and Recipes. 4 Comments Tags: , , , , , , , , , , .

Last Thanksgiving, I made five pies, two of which were apple pies. The pies turned out really well, were beautiful and delicious. I found my husband sneaking apple pie leftovers days after Thanksgiving, until not a morsel remained. Served with homemade whipped cream and/or vanilla ice cream, even apple pie haters (like me) will find plenty of room for this delicatessen.

So if you’re looking for a fab dessert to bake and take to a holiday gathering, look no further. Or, if you’re anything like my great-grandmother, you could bake an apple pie and serve it for breakfast – who needs danishes or strudels anyways?!

Apple Pie as Simple as, well, Apple Pie

Source: Adapted from Allrecipes.com

Ingredients:
1 box of 9 inch pie crusts (comes 2 per box)
1/2 c unsalted butter
3 T all-purpose flour
1/4 c water
1/2 c white sugar
1/2 c packed brown sugar
8 Granny Smith apples – peeled, cored and sliced
1/2 t cinnamon
1/8 t nutmeg

Directions:
Preheat oven to 425 degrees F (220 degrees C). Remove refrigerated pie crusts from refrigerator and let them warm to room temperature while you’re getting the rest of the ingredients together.

Melt the butter in a saucepan. Stir in flour to form a paste. Add water, white sugar and brown sugar, and bring to a boil.

Reduce temperature and let simmer. Add cinnamon and nutmeg. Remove the mixture from the heat.

Pour the apples into a large bowl, and, using a spatula, combine the apples with 3/4 (most) of the sugar mixture, reserving a small amount of the mixture to pour over the top crust later.

Place one of the crusts in the bottom of your pan. Fill with apples and mixture, mounded slightly.

Next, follow these simple instructions to create a lattice top crust (I promise, it’s super easy!):

You’ll see that I used some pie topper cut-outs like these that I had bought from Williams-Sonoma to create leaves along the edges.

Gently pour the remaining sugar and butter liquid over the crust. Pour slowly so that it does not run off.

Bake 15 minutes in the preheated oven. Reduce the temperature to 350 degrees F (175 degrees C). Continue baking for 35 to 45 minutes, until apples are soft.

Bon Appetit!
-Heather

What is Your Vitamin D ‘Number?’

Published on December 8, 2011 in Breastfeeding, Food, Health & Safety and Skincare. 2 Comments Tags: , , , , , , , , , , , , , , , .

A few months ago I went to the Dr. to have some blood work done. My doctor wanted a “full workup” since I was expecting my third child. About a month later, during my next appointment, the nurse told me that I was one of the first pregnant women that they had tested in a while who had normal vitamin D levels. When I asked what my level was, they told me 34.3.

Although I tested within what the general medical community would define as the “normal” range (30-70), I was disappointed. I had been going to a holistic pharmacist who had me on 5,000IUs a day. But when I found out I was expecting, I wasn’t sure how this would affect the baby and cut back to what was provided in my natal vitamin, plus an extra 1000IUs. It also didn’t make me feel any better to hear my nurse tell me that her number was 6 when tested, so that my 34.3 was “really good.” Seriously, I was concerned for her health if her vitamin D was a mere 6, and I was concerned about all of the other pregnant women walking around deficient in vitamin D.

I recently called my holistic pharmacist because I couldn’t remember what range he had suggested. He told me that recent studies have shown that a range of 50-70 is “normal,” and that 60 would be optimal for most people.

What is vitamin D?
According to the NIH, “Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.”

And as we all know, no one is getting enough sunlight these days, especially throughout the winter months.

Why does my body need vitamin D?
Vitamin D helps your body absorb calcium, which is needed for bone growth and overall bone health, and helps prevent osteoporosis in adults and rickets in children. According to the NIH, laboratory and animal studies suggest that vitamin D could help prevent colon, prostate and breast cancers. Additionally, “a growing body of research suggests that vitamin D might play some role in the prevention and treatment of type 1 and type 2 diabetes, hypertension, glucose intolerance, multiple sclerosis, and other medical conditions.” In fact, studies have shown that taking vitamin D seems to reduce women’s risk of getting Multiple Sclerosis by up to 40%!

What about my exclusively breastfed baby, who doesn’t get vitamin D from the sun or other food sources?
The NIH also states that “Prolonged exclusive breastfeeding without the AAP-recommended vitamin D supplementation is a significant cause of rickets, particularly in dark-skinned infants breastfed by mothers who are not vitamin D replete.” In other words, if you exclusively breastfeed your baby, you should discuss adding a daily vitamin D liquid vitamin to your infant’s breastmilk. We gave D Vi Sol, a vitamin D supplement, to both of our girls while they were exclusively breastfed, to prevent rickets.

So how do you find out your (or your child’s) vitamin D level, you ask?
Quite simple, really. The next time you to go to the doctor, ask for a blood test. It takes less than 5 minutes.

-Have you had your vitamin D levels checked recently?
-Are you currently taking a vitamin D supplement?

References:
Chlebowski RT, Johnson KC, Kooperberg C, Pettinger M, Wactawski-Wende J, Rohan T, Rossouw J, Lane D, O’Sullivan MJ, Yasmeen S, Hiatt RA, Shikany JM, Vitolins M, Khandekar J, Hubbell FA; Women’s Health Initiative Investigators. Calcium plus vitamin D supplementation and the risk of breast cancer. J Natl Cancer Inst. 2008 Nov 19;100(22):1581-91.

Garland CF, Gorham ED, Mohr SB, et al. Vitamin D and prevention of breast cancer: pooled analysis. J Steroid Biochem Mol Biol 2007;103:708-711.

Lappe JM, Travers-Gustafson D, Davies KM, et al. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr 2007; 85:1586-1591.

Medline Plus: Vitamin D

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